May 12
13
Does weight training burn fat ?
Does weight training burn fat ? read this to see how exercise effects your weightloss.
There is growing opinion that weight training (strength training) can help you lose that belly fat faster.
In 1999 a group of researchers set up a trial to see the effects of resistance (weight training) vs. aerobic (cardio training). The participants on the trial had to consume a very low calorie liquid diet consisting of only 800 calories per day and were split into two groups of ten. One group performed one hour of cardio exercise four times a week by walking, biking or stair climbing. The other group performed strength training exercises, three times a week, using ten different pieces of equipment. They had to complete two sets of 8-15 repetitions, increasing to four sets of 8-15 repetitions as they got stronger. The trial was over twelve weeks.
The results were that the group who carried out the cardio exercises lost more weight BUT….. the weight they lost consisted mostly of lean body weight i.e. muscle. The group who carried out the strength training lost NO lean body weight, despite only consuming only 800 calories per day.
Another important discovery was how strength training actually increased resting metabolic rate or the number of calories the strength training group required at rest. The RMR of the cardio group dropped.
A second trial, also in 1999, by Kramer, Volek et al. set out to examine the physiological effects of a weight-loss diet with different types of exercise.
They took 35 overweight men and randomly assigned them to one of the below groups:
A diet-only group
A diet group that performed aerobic exercise three times per week.
A diet group that performed both aerobic and strength training three times per week
After twelve weeks:
- the diet group lost 21 pounds
- the diet plus cardio group lost 20 pounds (1 less than diet alone!)
- the group that performed both aerobic and strength training lost 22 pounds of body weight.
For anybody who hates exercise, this might look like a good thing. Because after all, doing cardio actually produced one pound less weight loss and adding weights to the cardio only bumped up weight loss by one pound over not doing anything.
BUT… before you give up exercise..
- the amount of FAT lost for the diet-only group was 69% of total weight lost or 14.5 pounds.
- the amount of FAT lost for the diet-plus-cardio group was 78% of total weight lost or 15.5 pounds
- the amount of FAT lost for the diet, cardio and strength training group was 21.3 pounds!
That’s SIX more pounds of fat lost over twelve weeks. To put that in perspective, that’s taking a lot away your midsection…just by doing some strength training a few times a week.
This study, in particular, demonstrates the importance of NOT focusing just on how much body weight you lose, but on how much fat you’re losing. While accurately measuring your body fat can be difficult, you can use a body composition monitor to help you track your body fat levels.
A great home exercise program to help with burning fat and losing weight is the new Herbalife24FIT dvd, which is only available to buy in the USA.
Posted in Diet DVD Exercise Weight Loss Workout by .
May 12
5
The Science Behind Weightgain !
The science behind weightgain and why we NOW know so diabetics when 20 years ago it was a RARE condition !!
Research shows that as many as 75% of overweight people and 40% of normal-weight people suffer from a biological imbalance involving insulin. If you can firmly grasp the concepts that:
1) excessive carbohydrates increase blood levels of insulin
2) insulin is a storage hormone, that converts those carbohydrates into stored body fat
3) the only way to control insulin is through controlling your carbohydrate diet, then you can start to understand why your struggle started in the first place.
Many people produce so much insulin that their bodies are unable to absorb it all. As a result they wind up with an excess of insulin in their bloodstream. This imbalance leads to a cycle in which they experience overpowering cravings for a carbohydrate diet such as breads, pastas, snack foods and cakes. When they eat carbohydrates, the body releases even more insulin. The result is constant hunger pangs intense and recurrent cravings for excess carbohydrates, easy weight gain, tiredness and difficulty losing weight.
Insulin’s job is to remove excess glucose from the bloodstream as fast as possible, which simply means, these excess carbohydrates get stored in your body as fat. It is now known that insulin also tells the body not to burn any stored fat. So there is a compound effect from excess carbohydrates-carbohydrates get converted to new fat, and the old fat doesn’t get metabolized (burned).
We need to understand that decreasing our carbohydrate intake can do a lot of good. Weight loss, more energy, lower cholesterol levels all happen. The problem with carbohydrates usually occurs only when we overdo it. The secret to permanent weight loss is to encourage the body to keep blood sugar levels low, thereby suppressing the secretion of insulin (The Fat Storage Hormone) and increasing the secretion of glucagon (The Fat Burning Hormone) also produced by the pancreas.
It is common knowledge in both the research and clinical worlds that a balanced diet will essentially shut down an excessive production of insulin. Thus, permanent weight loss involves balancing your carbohydrate diet by using the macronutrients called protein, fat, and carbohydrates (which includes fibre) to stimulate the release of glucagon.
When you consume even a few carbohydrates, like a candy bar, your blood insulin concentration is increased up to 10-fold within a few minutes. In the textbook of Medical Physiology, it states that insulin levels will reach 10-25 times above normal to get rid of excess glucose (sugar), and continues to stay elevated even 2-3 hours after the carbohydrates are eaten. Insulin’s job is to remove the resulting excess glucose from the bloodstream as fast as possible, which simply means these excess carbohydrates get stored as fat.
Excess carbohydrate consumption locks the doors to stored fat! This results in more and more fat accumulating in the body; none of it ever being made available for conversion to muscle energy.
Remember – when insulin levels are high, fewer calories are burned and more calories are transformed to fat. Conversely, when insulin levels are low, more calories are burned, fewer calories turn into fat, and body weight tends to decrease. Body fat can’t be burned when the body is busy converting excess carbohydrates into more body fat. Losing excess fat is a matter of controlling blood sugars and your carbohydrate diet. By controlling blood sugars, you control the storage of fat – MEDICAL FACT!!
BAD GUYS: Bread/Pasta/Rice/Pizza/Sauces/Crisps/Cake/Chocolate/Cereals = high carbs = sugar overload!
GOOD GUYS: Vegetables/Fruit/Salad – are all carbohydrates but complex carbohydrates which our body NEEDS!
Our Herbalife products have carbohydrates in too but these are the exact amount of healthy carbohydrates PLUS PROTEIN!
Keeping it Simple:
All carbohyrdates get converted into sugar … complex ones just take longer so for best results avoid going over 20g of carbohydrates a day – simple or complex as 25g is the trigger level for insulin … 10g of simple carbohyrdates and 15g of complex carbohydrates would be ok as that would give you 2tsp of sugar straight away and another 3 tsp much later but having 25g of complex carbohyrdates would give 5tsp of sugar at the same time and trigger insulin release.
Posted in Diet weight gain by .
Exercise is key to good health and weight control – why not try strength training to build lean body mass and increase your metabolic rate !
Even though I’m a dietitian, my clients frequently ask me about exercise as part of their weight loss plan. Since managing weight effectively depends on calorie balance, it makes sense that we talk about not only diet (calories in), but exercise (calories out), too. Most simply want to know how much…or, sometimes, how little…exercise they need to do in order to lose weight, or to keep off weight that they’ve already lost. So here are some of the key things I tell them about exercise and body weight:
- Trying to lose weight through increased activity alone is tough to do. To lose a pound in a week’s time – strictly through exercise – you’d need to burn up an extra 500 calories a day, above and beyond your current activity level. That’s no small task. You’d need to hike uphill for an hour with a 10-pound backpack or swim laps for 90 minutes – without stopping. Trying to lose weight only through increased activity – or only by cutting your calories – won’t be nearly as effective as a combination of diet and exercise.
- Cutting calories may cause your metabolic rate to drop somewhat. Your metabolic rate represents the number of calories your body burns just to keep basic processes going - and is a big part of your ‘calories out’. But your metabolic rate can dip a little when you cut back on your eating. So even though your ‘calories in’ may be lower, your ‘calories out’ can drop, too – and leave you more or less in calorie balance.
- Strength training can help to increase metabolic rate. When people think ‘exercise’, they usually think aerobic exercise, like biking, swimming or jogging. But strength training is important, too – in part because it helps to build lean body mass, which can bump up your metabolic rate and help offset the drop in calorie burn that takes place when you cut your calories.
- It’s easy to make mistakes when counting calories – both in and out. People tend to overestimate the calorie cost of the exercise they do – and underestimate the number of calories they eat. Which helps explain the frustration many people feel when they’re sure they’re doing ‘everything right’ – but the scale just won’t budge.
- You need a lot of exercise to lose weight, but you need even more to prevent it from coming back. Once you’ve lost it, regular activity is critical when it comes to keeping weight off. But it takes more than a leisurely stroll around the block. Members of the National Weight Loss Registry – people who have lost at least 30 pounds and kept it off for at least a year – burn an average of about 2800 calories a week in exercise. That’s the equivalent of about 90 minutes of exercise – like a brisk four-mile walk – every day.
- Exercise is key to good health and anything is better than nothing. When people hear that they might need an hour or more of exercise a day to keep their weight under control, it can be a little daunting. But don’t let the numbers discourage you. Do what you can, do it regularly, and try to go a little farther – or work out a little harder – each time.
Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.
Combine your training with cardio and weight/strength training
New Herbalife24FIT dvd home workout launched in the USA is a great example of strength training to speed up your metabolism and lose fat.
Posted in DVD Exercise Weight Loss Workout by .
Get back to fitness this year, whether it’s weightloss or going back to the gym.
Herbalife weightloss, wellness and sports nutrition products will get you back on track so that you will feel healthy and more energetic for the year ahead.
Herbalife Formula 1 nutritious shake mix is ideal for:
- Weight management
- Improving sports performance
- Maintaining health
- Healthy Breakfast
See what’s in the Formula 1 shake mix
Never eat breakfast
Research has proven that eating a proper breakfast effects our moods and energy levels throughout the day. Grabbing a cup of coffee in the morning on the way to work will not sustain you for the morning and is a poor lifestyle habit. Read about Healthy Breakfast here
Want to lose weight
For healthy Herbalife weight management, try the Formula 1 nutritious shake mix which comes in six flavours: vanilla, strawberry, tropical, chocolate, cappuccino and cookies & cream. Formula 1 shake mix is a satisfying delicious healthy meal replacement .
Improving sports performance
For sports nutrition take Formula 1 original version or the new Herbalife 24 Formula 1 Sport as a meal replacement or supplement before or after training/workout or exercise routine.
Maintaining good health
Ask anyone who takes Formula 1 shake mix and they will say they have more energy, this is due to balanced nutrition and making healthier lifestyle options.
To Buy any Herbalife products – click here and register
Posted in Diet Energy Nutrition Weight Loss by .
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