I got a very interesting patient yesterday. He was so desperate to lose weight, that he fixed up his appointment an hour before with me.
Highly impatient, highly charged up but inside he was too lazy to do any sort of workouts.
He tried general motor diet, did liposuction, did soup salad diets and many incorrect ways to lose weight but got temporary results.
‘’What next can I do? It’s so difficult to not eat…’’
When I asked him ‘’What about workout?’’
He gave a very lame answer to me…He said ‘’Whenever I workout, I felt, how much will I workout in my life?, It’s impossible to work out so much throughout life’’
‘’If I run 16 rounds of jogger park today, then I can’t think of running more than that’’
Of course, you can’t do that….
Now that gave me a strong point to write a blog immediately because I’m sure many of you think alike.
Is it really important to exercise to lose weight?
Humans are designed to move.
Human are designed to run, pick up weights, and be flexible.
Human are designed to enjoy lots of food too.
What we are not designed for is:
Sit on a couch and eat or not eat at all.
It’s high time for us to understand that there is NO SHORT CUT TO GET IN SHAPE.
Weight loss VS Fat Loss
If you just want to LOSE WEIGHT of muscles and water from your body, then surely you need not exercise. Eating less calories and following a crash diet will do its good. With weight loss of water and muscle loss will come the number of diseases like diabetes, low immunity, hypercholestrol and more and of course bounce back weight.
YOU’LL JUST LOOK SKINNY FAT
If you want to LOSE FAT, then there is no other option for you but do well scheduled workout. Once you lose fat, you cure the diseases, balance the hormones, you look gorgeous, your immunity improves, skin looks younger and you become less prone to diseases.
YOU’LL LOOK LIKE A CELEB
Why should you focus more on FAT LOSS than WEIGHT LOSS?
Fat is different from muscles. Fat is voluminous and lighter like cotton, whereas muscle is compact, dense and heavy just like a stone. Since, Fat is more voluminous, losing inches is moiré important. Whereas if you lose more weight than inches, then be sure you are losing more muscle mass.
Stick to more of inch loss than weight loss.
Read my blog in details: How to lose weight quickly? Weight loss VS Fat loss << Click here
Is walking enough for you to lose fat?
Fat loss can happen only when your muscle mass is grows. And muscle mass can increase only when you weight train.
Weight training helps you burn fat for 48 hours, post workout.
Weight training improves the bone mineral density.
Weight training is very important for a women.
Weight training tones and makes your sking tighter.
”So, should I not walk?”
You must walk to improve your cardiac capacity. If your cardiac capacity is good, then you’ll be able to pick up more weight to burn more fat.
‘’I’m a women, will I not gain muscles like males?’’
I’m posting my picture here. I have been weight training from last 5 years now. Do I look like a man to you?
Women can never grow muscles like males as we have different hormones than males. Weight training will make you more leaner and toned.
Read my blog: Can I Lose Weight By Walking? Know The 5 Fitness Components << Click here
‘’How many times should I weight train?’’
Ideally at least 2-3 workouts of weight training should be done is a week.
‘’How about cardio?’’
Cardio have many variations like walking ,treadmill, cycling, dancing, zumba, aerobics. Chose any activity that you like doing the most. Chose 2-3 workout of cardio on the alternate days.
‘’I have knee pain, can I do weight training?’’
The solution for stronger knee is weight training. As weight training improves the bone mineral density, it is vital for a patient suffering from knee pain or osteoporosis to weight train.
Best is to start with physiotherapy, then gradually improve the intensity under the physiotherapist observation. Then train under a fitness trainer to start with basic or half range squats, leg press, leg curl, calves raise etc to improve the strength of the surrounding muscles around the bones.
‘’How much weight should I pick up?’’
There is no particular number for the amount of weights you need to pick up. Weight training for some people means that you just need to pick heavy weight and start training, which is not true.
First and foremost, you must start with picking up your own body weight, then gradually pick up lighter weights, then jump to heavier ones gradually.
Focus on intensity
Intensity is the one which makes the maximum difference in your body fat percentage and most people go wrong here.
To know about intensity, you should know first, what is REP…
REP means the number of repetitions you do for 1 exercise eg: you squat 20 times, so 20times is the number of REPS.
Now this 20 REPS is you 1 SET.
So if you do 20 times squat, then wait for 5 mins and then do more 20 times squat, then you did 20 reps, 2 sets
Now, improving intensity means, you have to reduce the number of REPS.
For eg: if you are able to squat 20 times without picking up weights, then with weights, you might squat only for 10-15 times. Right?
The higher weight you take, the lesser will go your REPS.
Therefore, If you are at 20 REPS- You are at beginner level
If you are at 12-15 REPS- then you are at intermediate level
If you are at below 10 REPS- then you are at advanced level.
This is how you have to improve you intensity.
Most of the ladies stick to only the beginner level and that’s why initially they get results and later they not.
‘’But it’s not good to pick up heavy weight?’’
When one is not trained to pick up heavy weights and suddenly picks up heavy weight at home, is sure to get injured. As they have not developed enough muscles to pick that much weight.
Eg: if a woman is weight training and picks up a cylinder at home, she won’t find it difficult to pick up nor will she get injured. Whereas a woman, who is not trained and not developed enough muscles, then she is more prone to get back injury or knee pain.
Weight training also helps in GENERAL PHYSICAL PREPAREDNESS (GPP) i.e. helping you training to do daily activities effortlessly.
No doubt athletes always weight train and are less prone to diseases and injuries. Even if they get one, they recover faster than any one who is not training.
Here is my Magical plan of action to help you lose fat:
· Exercise is mandatory to lose fat.
· There is no shortcut to lose fat.
· If you don’t exercise, then you’ll lose only muscles and water and not fat.
· No heat vibration machines, no liposuction or bariatric surgery can help you burn fat.
· Most important thing that will improve your metabolism and burn more fat is weight training.
· 2-3 sessions of weight training in a week is mandatory to lose fat.
· Just walking is not enough.2-3 sessions of any cardio activity, 2-3 sessions or weights training is enough to lose weight. Always stretch after the workout.
· Even if you are not a gym person, just go to gym for weight training sessions because cardio can be done in other forms like swimming or dancing or just walking.
· Focus on intensity always. Every workout you must improve the intensity.
· Focus on the eating habits too to recover muscles faster.
· If you have any injury, then you must first see a physiotherapist, then gradually improve the intensity under supervision.
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