I AM Exercising! Why Don't I Lose Weight?

Author: Di Roberts

I used to think my body was some kind of machine. I thought that losing weight was a simple matter of cutting the intake and/or increasing the output and soon I would look like your average Hollywood starlet. If I wanted to lose a pound, all I had to do was eat 3500 calories less than my maintenance level of 2000 calories a day or walk 35 miles or some combination of those.

If you were of the same opinion you have probably noticed, like me, that the reality isn't quite so simple. In fact, the August/September issue of ACE (American Council on Exercise) Certified News has an article by Ralph LaForge various factors that interact to determine just how many calories you burn during a given period of exercise.

If you just starve yourself, you get unhealthy and the body gets to be very efficient at maintaining your weight on very reduced levels of calories. You are always hungry so you get crabby. What weight you did lose was muscle and water, with some fat, so when you relent, as you must if you have any survival instincts, you gain back all the pounds plus some extra ones and they are NOT attractive, firm muscular pounds.

So you have a look at the magazines at the grocery checkout or your local newspaper and they convince you that you need to get moving, you need some horizontal movement, to get started down the road to slim, along with reasonable amounts of vegetables, fruits, protein sources, and whole grains. The idea is to create a 500 calorie per day deficit and then you'll lose a pound a week.

I ran out and bought a pedometer and vowed to let no day go by without at least 10,000 steps, which is around four miles for average walking strides, and cut out that 3:00 PM latte. That should be a 500 calorie a day deficit, I thought. A week later I stepped expectantly on the scales and perhaps saw a tiny bit of shift to the left. Oops, maybe I miscalculated. Have you tried this? Did it work for you?

Didn't think so. Actually that idea doesn't take into account the basal metabolism rate (BMR), which is the most important factor in determining our overall metabolic rates. The BMR determines the calories that you would be burning even if you were fast asleep, which need to be subtracted from your projected deficit total.

Our BMR is in turn affected by a number of factors, some of which are beyond our control. You can't really do much about your genetics, your gender, your age, your internal body temperature, or how much thyroxin or adrenalin your body is releasing at the moment. But it also depends on how much you weigh, your body surface area, your lean body mass, whether you're in starvation mode, and other things you can influence over time.

Taken together the number of factors that can influence you BMR and their interactions make it hard to estimate accurately. But when it comes to determining how much effect it has on calorie burn during exercise, the other major component is how much energy you're putting out during the exercise itself.

Your current weight affects how many calories you burn doing any given exercise, which makes perfectly good sense. The more mass you are moving, the more energy it takes to do it. But the point is to reduce that mass, right? Especially the fatty part of it.

The duration and intensity of the exercise is the major factor in determining its calorie and fat burning effects both during and after the exercise. For example, as Mr. La Forge points out, if a 154-pound person walks a mile at a rate of 3.5 miles per hour, she burns 54 calories. If she walks faster, say in the 3.5 to 5 m.p.h. range, it's 97 calories, and 107 calories if she jogs it. So it's not just the distance but how much effort you exert in covering that distance that counts.

Using a treadmill reduces your effort and so also reduces your calorie burn. Exercise that doesn't fight gravity, like swimming or cycling, use fewer calories to cover that distance, too.

So now we know it's good to do 10,000 steps every day but it is better to slowly work up to doing them faster. The basic aerobic exercise formula says you should determine your maximum heart rate (220 minus your age in years) and strive to maintain a level of exertion that keeps your pulse at 70 to 85 percent of that for 30 to 60 minutes in a row for at least 5 days of the week. That would be a good thing.

Seems there's an even better thing called interval training. That's where you start slowly, say about 50 percent of your maximum heart rate for 5 minutes, then put on a burst to about 90 percent of max for 60 seconds, slow down again for 75 seconds, then another minute at close to full throttle, slow down for 75 seconds, and so on for four or so more rounds. Then take five minutes at 30 percent to cool down. That's just one example of a schedule you could use.

So what do you accomplish with that? There was a study done at Laval University in Canada that compared results after standard aerobic conditioning (endurance) versus interval training. The standard aerobic group worked out longer, 45 minutes per session, 6 sessions per week for 20 weeks in a row (90 sessions), while the interval group did 30 minute sessions, 6 sessions per week for 15 weeks (60 sessions). The endurance group also burned twice as many calories during each session as the interval group.

One would expect that the endurance group would have lost more fat, assuming similar diets for the two groups. But it turns out that the interval group reduced their body fat NINE times more than the endurance group. The reason is that the interval training boosts the resting metabolic rate so they burned more calories even when they weren't exercising. Sound good?

Don't just get up off the couch and start sprinting. You have to work up to this and check with your doctor. But, as part of an overall training program, along with weight (resistance) training and flexibility/balance training, interval training is a good way to get the fat to burn off. Sometimes being a little breathless isn't a bad thing.

Article Source: http://www.articlesbase.com/fitness-articles/i-am-exercising-why-dont-i-lose-weight-57939.html

About the Author
Di Roberts, biomedical researcher and veteran of weight loss campaigns, runs a weight loss website that covers the many facets of weight management. You can enjoy reading articles, tips, news, and often irreverent commentary about weight loss on her site at: http://www.quickweightlossupdates.com/

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Lose Weight by Dancing. Rapid, Safe Weight Loss

Author: Beatrix Dozier

Just go to any night club and watch the people dancing.  No matter what style it is. You will see arms swinging, feet moving, hips shaking and people are always SWEATING.  That is the sure sign that they are getting great cardio exercise. And they do it for hours. A lot of dancers don’t even know how good dancing is for your body.  It burns calories, improves circulation, tones and strengthens muscles, and even makes your heart function better.  All of these things will lead to better endurance and flexibility.  Free style and hip hop dancing for one hour burns more calories than running on a treadmill for two hours!

Ballroom dancing and other partner dancing will burn just as many but for two people instead of one. 

     Did you know that it is a proven fact that people that dance their whole lives, live longer?  That dancing actually relieves stress and tension? That dancers stay married longer?

     So instead of getting expensive gym equipment and workout clothes that you will tire of quickly and will not introduce you to any new people and take up a lot of space in your home, invest in some dancing lessons.  Dancing is cheap and convenient. All you really need is a desire to have some fun and the willingness to walk in the door.  For most people that have never danced, the hardest part is walking in the door the first time. 

     Have you ever wanted to learn salsa, jive or swing?  You can get online DVD’s or watch Dancing With The Stars but it’s more fun to go to your local club or studio where other people are learning the same thing.  It takes the fear out of it when you realize you are not the only one that doesn’t know how.  Once you learn, your life will change.

     Take it slower if you have existing medical conditions that inhibit strenuous exercise.

     For the elderly with no real fitness background, take less strenuous classes and don’t overdo it.  If you are short of breath or have chest pain, sit down.  Take it 20 minutes at a time until you build a tolerance.  Increase as your body allows.  Just listen to your body, it will tell you when what you are doing is enough or not.  Always remember to warm up with stretching and cool down at the end of your lesson. A good teacher will always do this but since there are no regulations on who can teach dance, be aware of this.

Article Source: http://www.articlesbase.com/wellness-articles/lose-weight-by-dancing-rapid-safe-weight-loss-1569872.html

About the Author

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Top Ways to Get Started on Coking Healthy Recipes 05

Author: Seomul Evans

So you had Mexican, Continental, Chinese and Indian recipes. And if some like the sounds of carrot cake recipes, then maybe they should besides peek-a-boo up "healthy recipes" to know just how many calories and fats this cake really has. If you plan to cook healthy, the next walk is crucial: reading the labels on the boxes and packets.

There were everyday recipes, recipes for occasions like birthdays, Christmas and Thanksgiving and some for intact who were a little alarming around the waste. Look growing the Internet and download some simple everyday recipes. Don't get carried promptly with all that salivating, be realistic and rally a few that are easy to make. Next, prepare a grocery list of all the ingredients you cupidity to wind up your new-found recipes and head for the grocery store.

So what if you get your fingers burnt every now also then?

Everyday Recipes for Beginners The hot poop "recipes" evokes "cookbook" also near "grandma". Once you've got the knack of cooking from pre-prepared recipes, found to experiment. When cookbooks evolved, recipes began to append food from various regions. The fact is licensed are so many parameters, palates besides permutations that the range of recipes is drastically heavy duty due to akin many second website to accommodate.

But things have poles apart so incredibly whereas grandma made those tasteful golden-brown pies that she may not even recognize the larder of today. Do refresh memory to buy vegetable oils that contain unsaturated fats to cook your maiden meal. Next came to the health astute wave. If you're a neophyte and you understand no peerless to hold your aid in the kitchen, here's what you can do.

Grandma's Cookbook circumstance was there from recipes unperceivable the whole range of occasions but leverage one single hardcover story hole up the call of a bake or a balanced subsistence on a plate. Its fun, help and the next time your intestines rumbles, you don't have to depend single someone else.

Basics of Cooking If you have a knack now cooking, all you solicitude to know are the basics, a little guidance initially and the Internet to nudge you on your way. Healthy viand don't sublet product packaging garble you into thinking you've picked whole grain when it's perfectly refined grain written using complicated terminology.

You don't inclination to give yourself polestar disease, do you? Terms never-before seen in cookbooks, analogous as triglycerides, LDL cholesterol and the slop Pyramid began to do an appearance.

Basic Tomato Sauce

One of the most important things I have on hand at all times is my basic tomato sauce. Sometimes, salsa di pomodoro, but more often than Italian sauce for my Italian friends, this sauce is the beginning of many recipes. Once a month, usually on Sunday, I have a large batch of the prepared sauce for the freezer and use it all month in a variety of pastas, pizzas, chicken parmesan, or any recipe for tomato sauce.

I turn on the TV for a sports event, gift my feet, and learn with the help of my husband to work. Now you can do the same with this sauce, but it is much easier and more fun when you cook with someone, especially if you can peel the garlic and seed tomatoes. The beauty of this basic sauce is the number of pasta sauces faster and easier than you can do this. By adding sauteed mushrooms, sausages, minced meat, vegetables, or to name a few, you can create a variety of delicious dishes.

For a basic sauce, you can not imagine the number of recipes out there to make these staples. For example, some chefs use only fresh tomatoes in boxes, while others are better. Some just might add) to use other battuto basil (carrot, onion and celery. Some give, sugar, some not. A little garlic and onion, others use one or the other, and others not.

Article Source: http://www.articlesbase.com/health-articles/top-ways-to-get-started-on-coking-healthy-recipes-05-1485532.html

About the Author
Seomul Evans is with Dallas SEO Marketing consulting for CallMD, an informational Medical resource site specializing in: Weight Loss and free Healthy Recipes articles.

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Belly Dancing for Weight Loss

Author: Beatrix Dozier

Belly dancing styles consist of slow and wave-like motions as well as those that are quick and angular. You can use the belly dance movements in a sustained, aerobic like workout to burn a great deal of calories. If you burn a lot of calories, bellydancing will not only help you lose weight but also sculpt your muscles, increase your flexibility, and improve your circulation. But, if you eat more calories than you burn, you will not lose weight, even though your body will be in better condition.

One of the most important aspects of bellydancing for weight loss is that it’s also very good for reducing stress. There’s nothing better than listening to your some good music and dancing around with moves that are fun and sexy to do. It really helps to take your mind off of your every day problems. Remember that over-eating is often the result of too much stress, so anything that you do to focus your mind on more pleasurable things is very helpful.

With bellydance and a proper diet, you can shed unwanted pounds as well as experience all the other fun benefits of dancing.

Belly dance was initially popular in the Middle Eastern region of the world only but slowly and surely, it became a well-established form of dance in the US as well as throughout Europe. It is gaining extreme popularity in Asia also.

The various forms and styles used by belly dancers and a large assortment of costumes used in belly dancing have made this dance form very popular across the nation. However, there are two specific types of oriental belly dance, namely, “Raqs Baladi” and “Raqs Sharqi.” That are a bit different. Raqs Baladi” is popular as a social dance while Raqs Sharqi” is considered to be more dramatic and more popular form of dance in the western countries.

“Raqs Baladi” as well as “Raqs Sharqi” is performed at festivals by men and women of all ages.  In specific places where belly dancing is a native dance, girls and boys educate themselves on the performance art from an early age by following the dance movements of their elders during family gatherings.

Since the beginning, the art of belly dancing is getting more popular across the world and it has reached a stage where belly dancing festivals, concerts and workshops are now organized regularly throughout the world.

Altogether it is known that men and women are getting drawn to these belly dance events in huge numbers.

Article Source: http://www.articlesbase.com/health-articles/belly-dancing-for-weight-loss-1569849.html

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Weight Loss and Dieting Plan

Author: Angela Ferguson

Many of us like to ask some general questions about their weight and dieting plan.As I know , In the middle ages a fat lady was supposed to be the symbol of fertile mother earth and thus was considered beautiful. But now circumstances have been changed like, a women who walked with the

heavy step of an elephantand solid busts considered less attractive and the idea to be as thin as a bamboo pole with solid busts came to be more attractive.

Many have suggestions that this concept arises after world war I and II, due to the scarcity of food, it became fashionable to look slim and trim.Some good suggestions for weight reduction are do not eat between meals( For this you can take help of diet pills like phentermine etc.), espicially not all those chips munched before the TV. It can badly affect your appetite and can ruin your skin too.Fried things, not vegetables like potatoes,pastries and cakes are definitely no no!!

Eat slowly and chew thoroughly. If you can't resist yourself between meal snacking then you can satisfy your hunger with salads and fruit. I heard from one of my friend that he lost 4Kg in a month with the Israeli army diet. First 2 days only apples, the next two days only cheese and the

last 2 daysonly boiled chicken.No tea or cofee or any other liquids, except water or fresh juice.

But if your grand parents and parents are fat, how do you expect to looklike Naomi Campbell?Sometimes thyroid gland secretions alos cause extreme obesity or extreme thinness.But if you maintain your diet taking some appetite suppressants, you can reduce your weight. A normal person need about 2000 calories per day and if you reduce to 1000 calories, you will lose weight. Calories are in butter, cheese, pastries, cakes,puddings,sweets,soups, sauces, cocoa chocolate, dried beans and dried fruit.Less calories are found in spinach, fresh fruit and salad. green leafy vegetables have less calories.

Some people say that exercising like cycling can make fat legs slim and trim. But according to me exercise makes matters worse. Avoid cycling which is a muscle-developing exercise. Even swimming and dancing aggravates matters. Exercise is under 2 headings: reducing and developing. People used to think if you drink plenty of water, you would become slim, but sometimes it does exactly the opposite. You retain water and that makes up fat.

Many people wants to firm up their stomach. For this you have to learn to brace it in and up, and you should not let it sag, like as if you are dropping it into a bag at the bottom of the tummy?The style of walking with the tummy-in behind-in by models is an exercise in itself. Do not walk with shoulders hunched.The tummy should be up and in , and the hips slightly forward. Also while walking, take a deep breath and pull your tummy muscle in. Exhale slowly, but do not let your tummy out. This will will remind you sagging all over the place!

Sometime I stand before the bathroom mirror while I am washing my face or anything else, and I can see the pull in tummy exercise playing on the abdominal-muscles. Learn to do it automatically.But it is tiring to lift up your tummy like that because you are not used to using those muscles, but when it becomes second nature, it becomes easier. There are several exercises for the tummy. Lie flat, breathing deeply in and out. Divide each breath into 3 little jerks, pulling your tummy in at each little jerk. Let your breath out without buging the tummy. Do this in the few groups of 6, with a good rest in between.Lie down flat, hook your feet under a piece of furniture and put your hands under the head. Then try to rise to a sitting position without lifting the feet from the floor.

Lie down flat keeping the knees straight and the toes pointing forwards. Move your feet so that the toes pointing up and, at the same time lift up the head to look. Then relax. Repeat the exercise 7 times.

Some exercise about the ever expanding hips. Crouch with arms hunched about knees, as if you are getting ready to run a marathon. Then sway your body to and fro, backwards and forwards with emphasis on the leg muscles. You can also lie face down on the floor,, with the chin resting on the back of your hands. Then slowly lift your head up from the ground, which is quite difficult because at the same time you are trying to lift up your legs, one at a time also! Do this very slowly.

Now come to the thunder thighs. Actually they look extremly nasty instead of tasty. So that is why I am giving you a real nasty dose of exercises. Lie on your back and double your knees to your chest.Keep your feet together, then shoot both the legs about to right. Then slowly pendulum-wise, rotateyour legs to the left and then to original position again. Rotate your legs this way about 7 times to each side.Rest for a minute and then do some ait bicycling, with yourself still lying down. See, how a baby rotates its legs, follow the same procedure.A easy exercise for the thighs is stand straight, swing and touch your toes toes, left-right left-right. Good fro your waist, good for your thighs.

Article Source: http://www.articlesbase.com/health-articles/weight-loss-and-dieting-plan-88255.html

About the Author

Angela Ferguson a research scholar of weight loss diet plans and currently researching effectiveness of phentermine diet pills.
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