Continuing from yesterdays post, it is just as important to exercise to keep off the body fat as it is to take it off quickly. As we all now know, doing low intensity cardio for as much as an hour a day will greatly reduce your body fat percentage, but what kind of exercises do you do to keep it off?
The answer is resistance training, weight lifting, free weights, machines, etc... It's not what doesn't kill us makes us stronger, it's anything that has weight to be lifted makes us stronger.
Many people, mostly women, have the misconception that lifting weights will make them look like a body builder. Honestly, if lifting heavy weights could make anyone a body builder, every man in this world would be walking with their arms bowed out and their biceps bulging! I wish it were that easy! The truth is, it won't make anyone a body builder if your exercises and nutrition are geared properly according to your fitness goals.
It is really simple, men typically have less body fat or can reduce their body fat because they have more muscle on their body. They have more muscle because they are the ones you typically see in the free weight area lifting the heavy weights. Yes, most men have bigger frames than women do, but everyone has a body fat and body mass ratio compared to their own height and weight. So, what do you think would happen if you had more muscle mass on your body? If you already have muscle, what benefits would you have if you had more?
The more muscle you have on your body, the higher your BMR (Basal Metabolic Rate) is. Your basal metabolic rate is how many calories your body burns in a given day. Since we all know that muscle weighs more than fat, the body has to work harder to use and carry that muscle which in return will burn more calories throughout the day. Just think if you add enough muscle for your body to burn an extra 300 calories a day. That is practically one extra session of cardio and you didn't have to lift a finger.
Hmmm....well in that case, if you actually do cardio when your body burns an extra 300 calories already, you are doubling up the amount of calories your body burns each day. Does that mean you can eat more calories if you burn more calories. Of course it does! Who currently wants to eat more than what their nutrition plan is giving you? I am sure a lot of you would answer, yes, and I don't blame you one bit.
Now that you know how to do it, you need to know what to do. You have a couple options. You could read countless books, study all the mumbo jumbo and design the best program for your body type to achieve the goals you want in the quickest amount of time. You could hire a certified trainer at your local gym and let them put the years of study and experience to work for you. If you don't have time to go to a gym and your a on-the-go type person, you could purchase online personal training from a reputable trainer.
So, what are you going to do? Are you going to continue trying all the quick fixes that everybody and their brother is trying to sell you or are you going to come to the realization that it is going to take genuine, good ole' effort to get the results you want? I promise it is not as tough as you think it is. Just as the world conned you in to thinking there is a healthy quick fix out there to lose weight, they tricked you in to thinking you have to go in the gym for hours upon hours to get the results you only dreamed of.
You know what? Just like trusting a certified dentist to fix your teeth or a doctor to heal your sickness, you need to go to a qualified trainer to teach you the right way to reach your fitness goals. The information is there for you, all you have to do is ask for advice.
And...This is the best advice that I can possibly give you about all this. If you do more than what you are doing right now in your life, your body will react by adapting to your changes. Once you know exactly what to do, you are unstoppable.
Wishing you all a wonderful week and Happy Training!
Adam Freeman
Fitness Director & Personal Trainer
O2 Fitness Clubs
AdamFreemanPT@yahoo.com
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