Quick Weight Loss For Fat People

Quick Weight Loss For Fat People

So the title of this article may not be politically correct, but let's face it, we are a nation of fat people. The truth is, losing and keeping the weight off is a lot harder today than at any other time in the history of mankind. With fast food restaurants and coffee shops at every street corner, and tv commercials for these same companies bombarding us when we get home from work, it's a wonder there are any skinny people amongst us!

So let's stop feeling embarrassed, ashamed or guilty, because much of being overweight is not your fault.

Ok, so how do you lose weight quickly?

Ask any scientist and they will tell you the same thing. At the basic level there are only two ways to lose weight. Either reduce caloric intake or increase calories expended.

All it means is that you either need to eat less or exercise more for weight loss to occur. Of the two by far the easier route is to reduce caloric intake. Let's put this into perspective. One McDonald's Big Mac has 540 calories. In order to burn 540 calories from exercise, you need to jog for approximately 1 hour.

Sounds a lot less painful to skip the Big Mac than it is to jog for an hour, wouldn't you agree?

The average person consumes approximately 5 meals in a commercial setting per week. This does not include sweetened coffees or juices that are so popular today.

So eliminating 500 calories a day just by reducing your intake of junk foods is really not hard to do. This amounts to approximately 3500 calories or about 1 pound of weight loss per week. Over a year that comes out to roughly 52 pounds. That's a lot of weight and is certainly nothing to sneeze at, but the title of this article is "Quick Weight Loss", not "Slow and Steady Weight Loss".

Getting back to what we said earlier, to lose weight you either have to reduce your caloric intake or increase your calories expended. But who says we can't do both?

Now, you won't have to jog for hours on end. Instead, we'll shorten it quite a bit. How does 4 minutes - 3 times a week sound? And instead of jogging you will be sprinting.

It's called the Tabata method.

The japanese researcher Dr. Izumi Tabata discovered this method and has used it with the japanese olympic speed skating team. He discovered that short bursts of maximum effort combined with short rest periods enabled ones aerobic and anaeorbic capacities to soar!

This type of training burns tons of fat. But let me warn you, it is very difficult to do.

Here it is.

Sprint for 20 seconds

Walk for 10 seconds

Repeat 7 more times

That's it!

If you're a beginner, and cannot sustain the entire workout, here are some ways to get started:

You could start off at 75% of your maximum effort and slowly work your way up. Or you could simply increase the rest periods at the beginning. This would be in line with most of the traditional training advice, which recommends a 1:3 work/rest ratio. (In other words, the rest period is three times the length of the sprint). With the Tabata Protocol, the work-rest ratio is 2:1 - the work is twice the length of the rest!

This makes it more effective than any other interval training - so even if you lengthen the rest period, be sure to eventually shorten it again. For instance, start out by sprinting for twenty seconds and walking for sixty, forty, or twenty seconds. You could even decrease the sprinting time but just do more sets. For instance, ten seconds of sprinting combined with 30 seconds of walking and do it 16 times.

You don't need to be outside to do this regimen, either. If you're an outdoors freak, go ahead and run, bike, or jump rope outdoors for your session. But if you would prefer to work-out inside, you can exercise like this on a treadmill, elliptical machine, exercise bike, etc.

Give this a try and you'll see how quickly the weight comes off!

Remember to seek your doctors advice before undertaking such a strenuous exercise program.

Work out with weights and become a fat burning machine!

Did you know that the more muscle you have, the more fat you burn? Muscle tissue acts like a furnace and burns calories 24/7. Take a look at bodybuilders and compare them to marathon runners.

Bodybuilders in contest shape have as low as 3% body fat. They are probably the most efficient at burning fat than any other human being. Marathon runners, on the other hand, often carry double-digit body fat percentages.

Have you ever noticed that most long distance runners and those who do a lot of aerobics look "skinny fat"? That's because too much aerobics actually breaks down muscle tissue.

I have nothing against jogging or aerobics when done in moderation. However, too much running will actually cause you to lose muscle, not to mention the possiblity of having problems with your knees, lower back, ankles or feet.

But I'm a woman...

Women often shy away from weight training because they think it will make them too muscular and cause them to look like women bodybuilders. Now, I am not saying it is totally impossible, but Im saying you really don't need to worry. Your body doesn't have enough testosterone in it to "bulk up", unless you spend hours every day lifting. It would be really hard, even if you could do it, because female bodies just aren't made that way.

A month from now you'll start to notice the difference in the shape of your calves, shoulders, and arms. Your extra muscle will cause your body to burn more calories even when it is at rest.

That's because weight lifting will give your body the abililty to burn calories 24/7---effectively revving up your metabolism!

The Progam

Three days a week of compound (multi joint) exercises like squats, overhead presses, deadlifts and bent over rows for your back, will do the trick. We like compound exercises because they give you the most "bang for your buck" over exercises like side lateral raises and triceps kickbacks. The reason for this is that compound exercises elicit a higher metabolic cost. That is, they burn more calories.

A simple program of 3 sets of 8 reps for each exercise will pay off with great dividends.

Here's a simple but very effective routine.

Mondays

Overhead Presses - 3 sets of 8 reps

Close Grip Bench Presses - 3 sets of 8 reps

Squats - 3 sets of 8 reps

Wednesdays

Dead Lift - 3 sets of 8 reps

Bent Over Rows - 3 sets of 8 reps

Barbell Curls - 3 sets of 8 reps

Fridays

Bench Presses 3 sets of 8 reps

Stiff Legged Dead Lifts - 3 sets of 8 reps

Calf Raises - 3 sets of 8 reps

Pick a weight that you can do approximately 12 reps with before failure and use this weight on all three sets. So if you can overhead press 40 pounds for 12 reps maximum, use this weight for all 3 sets of 8 reps. You don't need to kill yourself to get great results.

Rest just enough to catch your breath (roughly 1-2 minutes depending on the exercise).

Do this routine for 3 weeks and then change the exercises or change the sets and repetitions. The key is to keep it interesting and fun. That's the only way you'll continue doing it.

It is beyond the scope of this article to describe the correct execution of each exercise. However, there are many books and videos that do a great job of this.

So to recap:
Cut back on your caloric intake by 500 calories per day. You can slowly increase this amount every week, but be careful. Cutting back too much will result in your metabolism slowing down and your weight loss progress will come to a complete halt.
Do intense aerobics. This will speed up your metabolism and keep it high throughout the day.
Lift weights. You will gain muscle, which allows you to burn more calories. As a bonus you will acquire a much more attractive figure.


Follow these three tips and you won't believe the amount of weight you will lose in a short period of time!

Now that's the good news. Here's the bad news.

Even if you follow these great tips and lose all the weight you desire, there is a 95% chance that you will gain all the weight back. Statistically speaking, that's what it amounts to.

Want proof?

Answer this question. How many diets and exercise programs have you ever been on? The answer is probably many. Who hasn't been on a diet or exercise program more than once in their life?

There are many reasons why people can't seem to lose and keep the weight off. But the biggest cause of obesity in the United States today, may be from fructose - specifically high fructose corn syrup (HFCS). Studies have shown that fructose usage over the last twenty years has coincided with a dramatic increase in obesity and diabetes.

HFCS has basically replaced sugar as the sweetener of choice by most companies. The reason is simple. It's cheaper to produce and is sweeter than sucrose. The amount of HFCS ingested by the average person is staggering. The majority of calories in the modern, industrial diet now come from sugar and complex carbohydrate sources!

Almost all processed foods contain HFCS and many of your favorite foods also contain sugar. It is almost impossible to escape. Visit any supermarket and you will find most of the healthy items located around the perimeter of the store. If you drift down one of the center aisles instead, which is the way most of us shop, you're doomed to a cart filled with cookies, soft drinks and ice cream. And almost all of these products contain large amounts of HFCS.

Here's a quote from the American Journal of Clinical Nutrition:

"...evidence that a marked increase in the use of HFCS, and therefore in total fructose consumption, preceded the obesity epidemic and may be an important contributor to this epidemic in the United States."

Why does HFCS cause us to gain weight?

When you eat fructose, it shoots right past your body's regulators. It literally bypasses a host of biochemical reactions needed to control your appetite intake. Unlike glucose, fructose does not stimulate insulin production in the pancreas, and because of this cannot provide "satiety" signals to the brain.

If you find yourself always at the refrigerator door, you can thank HFCS for this.

Insulin - which fructose does not help you produce-also increases the hormone leptin. Leptin has been found to inhibit food intake. People lacking leptin are massively obese! Since fructose does not stimulate insulin production, lower-than-average levels of leptin are seen after ingesting fructose. Obviously, this is not good.

So what are your options?

Of course, nothing can replace a sensible diet and exercise program. And the ideal solution would be to simply cut out all processed foods. But that may be a bit impractical for most - and it certainly is not realistic. We all know what to do; we just don't seem to have the time to get it done.

What you can do is get your diet profiled. There are free services that can calculate your BMI (Body Mass Index) and offer solutions to your weight issues.

The one we recommend is here. They have a quick survey that you fill out (multiple choice questions) and their software analyzes the information and gives you your BMI profile. If you have a problem with large amounts of fructose in your diet, they offer a real solution to solving this problem without severe dieting or counting calories.

This solution bridges the gap between losing the weight and gaining it back, to losing the weight and keeping it off!

So there you have it. Quick weight loss for fat people.