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Tips On Fast Weight Loss For Special Occasions



 
 
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Old February 26th, 2007, 01:19 AM posted to alt.support.diet.weightwatchers
Gary Matthews
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Default Tips On Fast Weight Loss For Special Occasions

If you are like me, you have probably been through all this before, the
family wedding is coming up next month and you can't seem to fit into that
suit or dress because you have put on too much weight. So you must lose at
least ten or more pounds quickly.

Losing weight quickly is not advisable as most of the loss will be muscle
tissue and water; you put on the weight slowly (usually over years) so
normally you should take it off slowly and then you will know that the
majority of the loss will be body fat.

But you have a problem here and the clock is ticking so you will have to
diet pretty hard to meet your target weight loss. Let's look at that first,
you all know that diets don't work; they send the body into starvation mode,
a survival mechanism from long age when humans faced periods of famine.

Going too low in calories causes the body to lower its metabolic rate, which
reduces its ability to burn fat. At the same time, hunger signals increase
and you quickly start to crave high-energy foods loaded with fats and sugar,
the same foods you are trying to do without.

Research shows repeated dieting actually makes it harder to lose weight and
easier to put it on because when you dump the diet and return to normal
eating habits the drop in metabolic rate caused by the diet means that your
old habits actually represent an excess in calories. Not only do you regain
the fat stores just lost, but also you may even gain an extra bit.

Knowing this, you really don't want to put yourselves through this rigorous
process, but for this special occasion you will. First though, you will have
to boost the metabolism that has been lowered by the dieting.

To do this you will have to perform a "Strength Training" workout to
generate that initial spike in your metabolism. By increasing the lean
muscle on your body by using Strength Training, your metabolism will
increase, burning fat along the way.

The strength training technique I use requires just twenty to thirty mins
per week. Gone are the days of the five-day a week program with 6 to 12 sets
per body part that, method has never worked. One short intense
strength-training workout a week will elevate your metabolism more than you
ever thought possible.

While the calories expended doing exercise are important, the increase in
metabolism especially after strength training continues long after the
exercise is finished, burning calories at the same time.

The two main components of this technique are the intensity of the exercise
and the recovery after the exercise. Infrequent, short, high intensity
weight training sessions, followed by the required amount of time to recover
and become stronger is what is needed to increase functional lean muscle and
lose body fat.


Small frequent meals should be consumed during the day each containing a
little protein to maintain muscle mass and energy levels. A high quality
broad-spectrum vitamin and mineral supplement should also be taken on a
daily basis.

As before get the calories from high quality food but if you can't, utilize
a blender to make concoctions from skim milk with whatever additives you
want to use, just as long as you keep count of the calories for your daily
total.

Now use these blender mixtures and solid food for your daily feedings.
Spread it out over many small meals a day instead of the traditional three
meals a day. The way to keep track of weight loss is to buy a calorie
counter and record your daily calorie intake for a week.

Now average out how many calories you consume a day with the use of a
seven-day eating plan and calorie counter, once you have this figure
subtract 1000 calories and this will be the target number of calories you
will be aiming for.

Remembering that one-pound of fat contains 3500cals, losing 1000 calories a
day will total 7000 for the week, which equals two pounds lost by dietary
means alone. Another technique for low calorie eating is to watch your fat
intake as this has the most calories.

Incidental activity is also very important if you want to lose this amount
of weight in this short period of time, by increasing incidental activity
you can burn at least another pound a week The best exercise for the purpose
of fat-loss is fast walking either indoors on the treadmill or outdoors.

Walk until you are mildly puffing and hold that rate until the allotted
time. If your aerobic activities leave you panting or breathless, your going
too hard, your energy is coming from your carbohydrate reserves and not from
your fat stores. Try fast walking for one hour a day every day of the week.

Well there you have it, as an experienced trainer I wouldn't recommend this
type of program to my clients. The weight loss is just too quick and the
program would be very hard to maintain owing to the very low caloric intake.

I advise my clients to decrease their calories by just 500 per day (and no
more) below their maintenance levels and they will be losing 1 - 2 pounds of
body fat every week, safely, without craving and without too much disruption
to their lifestyle.

In conclusion remember, think long term here and that's between 30 and 50
pounds of fat lost in six months. Any faster and all you will be losing is
water and precious muscle tissue.
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