Exercise! Movement Sufficiency NOT Calorie Deficiency

Authored By David Grisaffi

If you want to reduce your body fat, then you must focus on increasing
the amount of exercise you perform rather than decreasing your food
intake. National studies and from my personal experience from years of
exercise and nutrition counseling leads me to an interesting and
significant relationship between lack of physical activity and fat. Not
surprisingly, the more sedentary you are the more body fat you will
possess.

I strongly recommend people who want to lose weight start increasing
their physical activity. Just being more active in general (such as
climbing the stairs instead of taking the elevator, mowing your lawn
with a push mower instead of a riding mower, moving around instead of
sitting still, sitting instead of lying down and even showing some
excitement and enthusiasm instead of boredom), are all things that more
effectively burn calories and reduces body fat.

Everyone seems to have lost sight of the value of being active.
Consider this: A half-hour aerobic workout accounts for far less energy
expenditure than our minute-to-minute movement patterns in the office or
at home including things as simple as washing your dishes by hand
instead of using a dishwasher. It all adds up.

Millions of Americans are trying to lose weight, spending approximately
$30 billion plus a year on diet programs and products, and often, they
do lose some weight. But if you check with the same people five years
later, you will find that nearly all have regained whatever weight they
lost. I recently read about a national panel that sought data to
determine if any commercial diet program could prove long-term success.
Not a single program could do so.

Being overweight and especially being obese predisposes you to a number
of diseases and serious health problems, and it's now a known fact that
when caloric intake is excessive, guess what happens to the excess? It's
stored as body fat.

Elevated blood sugar is the culprit, because most people eat an excess
of carbohydrates both simple and complex. When this happens, a cascade
of hormonal actions occur to maintain balance. The more you eat this
way, the more fat you accumulate and that fat becomes much more
difficult to remove. I cannot emphasize enough the need for human
movement.

The lack of movement has many negative effects on your body and body
structures. For example: a lack of movement causes many negative effects
on your joints, ligaments, bones, muscles and your heart such as
shrinking of the joint capsules, increased compression loading on your
joints, decreased thickness of collagen fibers for failure rate of your
ligaments, decreased bone density and bone spurs in your bones,
decreased muscle mass, decreased mitochondrial content, decreased
thickening of collagen fibers for your muscles, decreased maximal heart
rate decreased the O2 Max for your heart.

According to Seaman and the Journal of medical physical therapy, "two
main promoters of degeneration are repetitive strain and sedentary
lifestyle."

People who diet without exercising often get fatter with time. Although
your weight may initially drop while dieting, such weight loss can
usually be attributed to elimination of excess fluid. As stated above,
when the weight returns, it comes back as fat and more stubborn fat.

As you lose weight via diet only, your body's calorie burning furnace is
reduced. What happens is your physiology interprets the dramatic
decrease calories and moves on its innate starvation instincts. To avoid
getting fatter over time, increase your metabolism by exercising
regularly.

In my last newsletter, I talked about walking. Walking is one of the
best exercises for strengthening bones, controlling weight, toning the
leg muscles, maintaining good posture and improving positive self-
concept. Increasing your daily movement can be as simple as walking
more.

Another great way to reduce body fat is by resistance training. There
are many types of resistance training that are very effective at
building muscle (and muscle burns body fat). These programs can be fun
and engaging at the same time.

One program I highly recommend is what I call" the spin routine." The
routine incorporates all different movement patterns, aerobic and
interval training in addition to fat burning.

Here is an example of a level I spin routine:

Spin Training Routine One
Exercise Rest Intensity Tempo Repetitions Sets
A1Squat 90's BW/60%1rm Slow 12-15 1-3

A2 Bench Press 60% 1rm 313 12-15 1-3
/Push Ups

A3 Dynamic Lunge BW 313 12-15 L/R 1-3

A4 Chek Press 60% 1rm 333 8-12 1-3

A5 Lat Pull Down 60% 1rm 313 12-15 1-3

Perform all exercise one after the other with no rest
Ex: A1-A2-A3-A4-A5 rest 90's repeat for desired sets

Core Routine
4 point transverse/ BW 10H-10R 15 1
abdominis vacuum
Floor Crunch 60s BW Slow 8-12 1-3

Cardio Workout: 15 minutes hard after the above resistance training
session. You have a choice of what you would like to do. Choose from:
Exercise Bike, Elliptical machine, Treadmill, Stair climber, Versa
climber.

Circuit training is performed without any rest between exercises. Only
rest after each circuit of exercises in this case 1 and ½ minutes or 90
s.

You can also put together your own routine using the exercises in this
section. Just make sure you can do the exercises in proper form and
never go to failure (muscular fatigue) like in bodybuilding. Always do
core conditioning last. This prevents stabilizer fatigue and possible
injury.

All exercise should follow the basic protocol as described below.

Exercise: The exercise to be performed in the core routine. Each
exercise is placed in order of execution.

Rest: This is the period of time you rest between exercises or if given
more then one set between sets of the same exercise. Min or sec can
display the number.

Intensity: This is the amount of workload or how hard you are going to
work. BW indicates bodyweight. You will find out what intensity you
should use with regard to the amount of weight by the repetition number.
If you see - 2 then this means stop two reps before your maximum effort.

Lifting Speed or Tempo: This indicates speed of movement. The first
number indicates the first movement of the exercise, the second number
indicates isometric part of the exercise and the third number indicates
the final part of the exercise. For example: 323 simply means three
seconds on the first movement, hold for two seconds and three seconds on
the final part of the movement. Also there are times when it will be
displayed in 10-second hold (H) and 10-second rest. Plus there will be
times when you see slow, medium and fast.

Reps: This is the amount of muscular action you do within a set. When
you can complete more then the described amount of reps with no muscle
soreness, increase the weight by five percent. A – sign may be in front
of some repetition suggestions in the exercise table. The – sign
indicates to not go to the maximum amount of reps. A – 2 simply means do
not go all the way to 10 if the rep window is 8-10.

Sets: This is the amount of workload for a given exercise sequence. For
example: if you see an exercise that says sets 1-3, then begin with one
set of the exercise. You can add sets as long as you have no muscle
soreness at the next scheduled workout date.

When it comes to good health and weight loss, exercise and diet are
inter-related. Exercising without maintaining a balanced diet is no
more beneficial than dieting while remaining inactive.

If you need help with flattening your abs, nutrition and
lifestyle improvements you'll need to make in order to reach
you goals, you'll find the
http://www.FlattenYourAbs.net

Some Related Products: