R.D.K holdings S.A

Monday, August 27, 2007

The Top Two Mistakes Women Make When Dieting

I was talking to a lady the other day who was 5'3'' and 135
pounds. She came into the office because at 44 years of
age, she was having trouble getting her weight down. She
told me that she was doing everything right to lose weight
but nothing was happening.

I asked her what she had been doing and realized that even
though sometimes people think they know what they are doing
when it comes to exercise and weight loss; often they don't
have a clue.

She told me that based on the fact that she wanted to lose
2lbs a week that she needed to burn off 1000 calories extra
a week to meet her goals. She had cut her calories to below
1000 a day and was lifting light weights so she didn't bulk
up. It was then I knew where her problem was.  To lose two
pounds a week you actually need to create a deficit of 7000
calories over the period of a week through both diet and
exercise. One pound of fat contains 3500 calories. To lose
two pounds in a week, 7000 calories is the amount of
calories you need to burn off. This large number is why
people have such a hard time trying to drop weight with
diet alone. It's very hard to cut that many calories out of
your diet unless you are eating way too much to start with.
What you do to make it easier is exercise part of it off
and eat only what you need to maintain your healthy muscle.

This combination approach not only makes the dieting aspect
easier to handle but the exercise also remodels your entire
physique for a total body transformation.

The funny thing is, most people I coach refuse to eat
ENOUGH of the right foods and this causes the metabolism to
shut down. This means a rapid stop to any fat burning and
weight loss. Sometimes when people go too low with the
calories and the body rebels. Its says, "Your not feeding
me, so I'm not letting go of the only calorie storage I
have, my fat".

The other consideration and benefit of resistance training
when losing weight is an increased metabolism created by
maintaining a toned muscular body. The most common hurdle
for females trying to lose weight and hitting the gym is
that they lift too light out of fear of putting on too much
muscle. Please put that fear aside.

Muscle growth is created through anabolic hormone systems
in the body, specifically testosterone. As a female, you
have less of this than a man and putting on enough muscle
to make you look un-feminine, is a rare case. The women you
see in the magazines are usually using drugs. So please
don't look at them as the norm of what happens when a women
lifts heavy weights.

I hope this helps a little and trust me when I say that if
you are looking to change your body, make sure that you're
efforts are based on solid facts and information from a
professional. It really is a shame to spend all that time
and effort on a strategy for weight loss based on myths and
misinformation.

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The Magic Potion For Fat Loss

If there were ever a magic potion for fat loss - it would
be water. Our bodies are comprised of about 70% water. We
lose about a liter (34 ounces) of water per day under
normal circumstances and when the temperature in our body
rises, as during exercise, we lose higher amounts of water
through sweat. It only makes sense that we need to
continually replenish this supply for water is necessary
for nearly every function in our body. Water regulates our
temperature, supports and protects our organs, helps with
digestion, transports nutrients to our muscles and helps
move along waste by products.

Water is, in essence, the key to fat metabolism. Here's
why: one of you liver's primary functions is to metabolize
stored fat to be burned for energy. If you are dehydrated,
the kidneys cannot function properly and the liver begins
to take over - as a result of working overtime, the liver
metabolizes LESS fat so MORE fat remains in your body.

Sometimes we mistake mild states of dehydration for hunger.
If we don't get enough fluids, our bodies give us
indications that are similar to hunger pains. When this
occurs, we start eating because we misunderstood what are
bodies were telling us. Unnecessary calorie consumption can
lead to excessive fat!

Water is a natural appetite suppressant. Drinking lots of
water throughout the day helps to keep you feeling full. If
your stomach feels full - you are less likely to overeat!

A constant supply of water is vital before, during and
after a workout. Dehydration leads to a lack of energy,
muscle fatigue and cramping. Even small amounts of water
loss can hinder exercise performance.

Remember that alcohol and caffeine are diuretics, making
you lose even more water, so be sure to compensate for the
additional loss.

How to do it: You can replace the water lost during a
typical day by drinking a minimum of 6-8 8 oz. glasses of
water a day. Begin by drinking your first big glass of
water right when you wake up. Drink a full glass of water
with each meal. Keep water with you at all times.

To prevent dehydration, make sure you're drinking adequate
amounts of water before, during and after a workout. As a
rule of thumb, drink 8-12 ounces of water at least an hour
before beginning to exercise, 8 oz during exercise and 8 oz
when finished.  If you are hungry about an hour after
eating, try drinking a glass or two of water- you maybe
misreading thirst for hunger. If you are still hungry after
15-20 minutes then proceed with a supportive snack to tide
you over until your next meal.

Here's a 'success strategy' to get you started: Make
drinking water more fun by adding a slice of lemon or lime.
Drink water out of a frosted mug or colorful glass.
Grab-n-go flavor packets add variety to water between
meals. Keep a bottle of water in the car at all times. At
work, pack an allotted number of bottled water and set a
goal to finish the pack by the end of the day.

For those who tend to prefer carbonated beverages to plain
water try sparkling water. Not only is it crisp and
refreshing, it satisfies the need for carbonation. Just
make sure you choose a sparkling water that does not
contain sugar or fruit juice to avoid additional calories.

So if your goal is fat loss, combine a total body strength
training program, supportive nutrition and some interval
training with your magic fat loss potion and you're
destined for success!


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Holly Rigsby is a nationally recognized women's fitness
coach, certified personal trainer (CPT) and the author of
the internationally popular e-book - The Busy Mom's Fat
Loss Bible. Go to
http://www.busymomsfatloss.com to get
your FREE copy and discover everything you need to know to
losing unwanted fat and how to keep it off for good.