Scientific Guidelines for Effective Weight Loss

.. If you have been dieting and haven't lost weight, stop! Don't even think
about trying another diet, because it will produce the same results you have
already seen.



Below you will find "Scientific Guidelines" for weight loss that have always
been around, but are not followed by the majority of weight loss programs
these days.



Now let's have a look at a few basic principles.




1. Increasing Your Metabolism



In order to produce Sustained, Permanent and Long-Term Weight Loss, it's
imperative that you boost your metabolism. And the most effective way to
raise your metabolism is to have a greater proportion of functional muscle
on your body.



The only way to build this lean muscle so you can raise your metabolism is
through "Strength Training". There's no other method that works wonders on
the Metabolism like Strength Training.



By performing Strength Training, you'll effectively increase the amount of
functional lean muscle on your body so that your metabolism will elevate.



After a Strength Training session your body will undergo a significant
increase or "Spike" in Metabolism, which will allow you to burn much more
fat then you were able to before.





2. It's All About Lean Muscle



"The amount of fat the body can burn is directly related to the more lean
muscle your body can hold."



If your muscle system can sustain more energy and use this energy
significantly when performing strength training, then it will be able to
burn off the calories you eat and the excess fat on your body.



In other words, if your muscles become stronger and can hold more energy
then you should be able to release this energy more efficiently to increase
your metabolism, and to burn off excess calories that you have eaten.



Once we can build more lean muscle through our own strength, then our bodies
will become more efficient at burning fat.



It's also the amount of lean muscle on your body that makes you LOOK GOOD.
Once you burn off the excess fat from your body, the lean muscle underneath
your skin will be exposed making you look healthy, energetic, and well
toned.





3. Decrease Your Daily Calories


For years now, we have been told to use dieting to rid the excess fat from
our bodies.



The trouble with this concept is that the low calorie restricted diet would
throw the body into starvation mode, with the body holding onto the fat and
using precious muscle tissue for energy.



This would then lower the metabolism causing greater muscle loss and when
the diet is broken the unwanted fat would not only return but actually
increase because to the lowered metabolism.



The way around this is to cut your daily calorie intake by a small amount of
calories only. This will stop any starvation mechanisms from clicking in.
You can do this by making up a seven day eating plan and writing down every
thing you eat for the week, and then work out the calories you have eaten
with a calorie counter. Divide this figure by seven and you have your daily
calorie value.



Decrease daily calorie value by a couple of hundred calories per day and no
more. This will generate slow weight loss and the majority will be fat loss
only. The daily calories should be consumed during the day with small
frequent meals.







4. Fast Walking Burns Fat



All you need to do now is incorporate "Fast Walking" into your weight loss
program to hasten the burning of excess fat.



Not only is fast walking better much easier on the hips, but it also
produces a greater percentage of fat loss as opposed to jogging or running.



Here are some of the benefits of Fast Walking.



a.. Easy to Perform
b.. Most Conventional
c.. All Natural Body Movement
d.. Doesn't Cause Injuries
e.. Can Be Done Anywhere
f.. The Best Minimal Effort Exercise for Fat Loss


"I can't stress enough how Fast Walking is necessary in every weight loss
program."
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