This is something that needs to be seen and understood by everyone.
Do you want to lose 40% more fat?
If you answered YES! Then you need to begin strength training. Only about a fifth of women strength train two or more times a week.
When Penn State researchers put dieters into three groups:
- no exercise
- aerobic exercise only
- aerobic exercise and weight training
Each group lost approximately 21 pounds, but the group that included weight training lost six more pounds of fat than those who didn’t. The reason why is because the lifters’ loss was almost pure fat, while the others lost fat and muscle.
Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost.
However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.
Fats are NOT your enemy, sugars are! They’re good fats and bad fats. It’s really difficult to LOSE fat if you don’t eat the good fats. Healthy fats even help lower your cholesterol and speed up your metabolism.
GOOD FATS: fish, eggs, coconut oil, avocado, olive oil, fish oil, seeds and raw nuts like almonds.
Benefits of Drinking Water for Weight Loss
If your goal is to lose weight, water is one of your best friends in the whole world. Here’s how water can help you lose weight:
- increases your body’s metabolism by as much as 30% (drinking an extra 10 glasses of water per day will burn about 5 pounds a year according to the Journal of Clinical Endocrinology and Metabolism)
- prevents overeating by reducing hanger pangs
- gives you more energy so that you’ll be able to work out longer and harder, which equals more weight loss
- enables the kidneys flush out waste without the help of the liver (this means the liver can spend it’s time metabolizing body fat, which again translates into even more weight loss)
- lose water weight via eliminating water retention
Why You Should Eat Breakfast
Food is fuel and energy for our bodies and without it we spend the day stumbling around in a fog and fighting off a headache and a bad attitude. It increases your metabolic rate (how fast you burn calories) and kick starts your body into gear, telling it what to expect the rest of the day.
If breakfast isn’t had, your body doesn’t process your next meal as quickly and tries to hold onto those nutrients. Since it didn’t get any morning fuel, it tries to hold onto the afternoon meal as long as possible — instead of burning it right away.
Studies have shown that weight loss can be more difficult and weight gain more prevalent in folks who opt out on the morning meal. Those who skip breakfast have a tendency to consume more food than usual the next chance they get to grab a bite to eat and also have a higher tendency to snack on high-calorie foods to keep hunger at bay until then.
You can read more on the topic from our sources WebMD.
