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I don't have a link, which is why I qualified my statements with the fact that it was based only on my own personal experience and not on any scientific or nutritional knowledge.
half of losing weight is your workouts... run run run. google "hiit" for advanced fat burning.
the other half is diet. take a look at your diet and see how much processed foods and sugary/fat items you eat. start eating right and you will see the diff.
go to www.bodybuilding.com and they have a fat losing section. trust me, just by reading off of that site will help. once i started to read what they had to say, i realized that i could change myself... and 1 year later i see tremendous results!
I don't have a link, which is why I qualified my statements with the fact that it was based only on my own personal experience and not on any scientific or nutritional knowledge.
Metabolism can really only be sped up by increasing one's muscle mass--- and that is accomplished through anaerobic exercises like weight lifting.
"Metabolism can really only be sped up by increasing one's muscle mass"
another myth, but I can't find the study now. The study showed that adding, say, 20 pounds of muscle required only well under 100 calories/day to feed it (not exercise it). ie, a slice of bread.
So forget the metabolism angle. It's just another "medical" excuse to hide behind. "I'm fat and can't lose weight because my genetic metabolism is low. If I could only speed up my metabolism ..." (you can't).
My brother has lost tons of weight. But he runs marathons alot though. But he blew up when he first got married.
These links may not be the kind of do entation you want, but this is how it was explained to me by my physician a few years ago when I needed to lose baby weight. I am a nurse, so I have a pretty good understanding of physiology, and it all makes sense to me. You're right about "genetic metabolism" being a myth--but for a lot of people, esp. women, the tyroid impedes metabolism and prevents weight loss, so there is some truth to the claim of "glandular" issues.
http://www.tbfinc.com/metabolism.htm
http://www.fitnessat udes.com/metabolism.html
"You should always eat healthy snacks between meals. The idea is to eat frequently to prevent hunger pangs, and to keep your energy levels consistent which in turn will increase and speed up your metabolism."
What bull . Show me some primary, un-self-promoting SCIENTIFIC work, not some muscle-head website, that says RMR/basal metabolism can be affected.
"Increase metabolism by eating several smaller meals per day. The idea is to never let yourself get hungry."
what bull . A well-nourished person can go hours between meals without cravings and hunger. Watch-My-Muscles/I'm-so-Vain is obviously talking about fatties who eat junk food, high-calorie-density carbs, sugar, soft-drinks, all of which destabilize the glucose (aka "energy level"). Low glucose drives the craving and hunger.
"The addition of muscle mass on an individual will cause an increase in the number of calories that are utilized at rest."
... true, but it's a tiny difference. Lacking testosterone at men's levels, women cannot put on significant muscle mass (they may bulk up atrophied muscles to genetic level, but above that, for women, it's really hard work with heavy weight for little gain (other than strength), so no significant increase in RMR/basal metabolism.
"So many people try to lose weight on their own and unfortunately suffer the consequences by negatively altering their metabolism, thyroid, and hormonal function."
... scare-mongering, to sell his stuff. "You're all a bunch of dependent, ignorant life-cripples who need me. Send money!"
The site http://www.fitnessat udes.com/metabolism.html is too girly silly to merit response.Any site whose text has broken formatting can't be taken seriously.
Their advice is, for WEIGHT-LOSS? : increase your metabolism (caloric burn rate) BY EATING MORE. Got it, eat more, lose weight! WTF?
That's as stupid as people exercising to lose weight but snack a couple 100 calories before exercise just in case they run out of calories and "hit the (glycogen) wall" in their little workouts.
So, you eat 200 calories of the recommended "healthy snack". Yes, your body will increase its metabolism to process the 200 calories, but your body won't burn 300 calories digesting 200, or else we'd all be dead of starvation.
So the 200 pre-workout snack calorie are actually a net 150+ EXTRA calories that you must burn off in your workout, 30 minutes' work?, before your workout even starts to burn your pre-snack store of calories.
You are forgetting the fat-storage process.
If your body is "trained" to expect nourishment at shorter, regular intervals, it doesn't have the tendency to store fat.
Even going with the standard 3 meals is probably OK as far as that goes...as long as you actually eat them.
The problems arise when you start skipping meals. Then the body starts storing fat like crazy to get through those periods.
The person who mentioned that diet and weight management starts with breakfast was correct. You don't need a 1000-calorie breakfast...but you need to eat something.
eat less, move around. problem solved son.
Well, as I mentioned, obviously staying away from bad foods like "McD's, Burger King, etc" needs to happen. But for me at least, when I exercise, it mentally spurs me to just eat better. You're probably right that after a certain age, changing ur diet is very important; I keep trying to explain this to my parents. But at the same time changing your diet is a very hard thing to do, especially for people with weight problems. That's why I was just saying it's easier to start exercising first and getting your body movement going and letting that push you towards eating better.
I have found that reducing stress aids greatly in my ability to lose weight.
For me keeping stress down is as important as exercise and controlling calorie intake. Or maybe it is that I can only maintain that proper habits if I limit the stress.
When I don't worry about my weight tends to be when I lose the most of it.
Stress = anxiety = discomfort.
"comfort food" = eating high-calorie-density crap or over-eating, attempting to cover the discomfort rather than feeding the body. The discomfort makes the bad choice, rather than you making the good choice. No pain, then you're "free" to make the good choice.
That makes sense. Thanks.
I lost some tonnage a few years ago doing 5-6 meals a day. I was already snacking so I just had to rearrange them in a more disciplined way. I cut out excessive sugars, fats and starches (lot's of diabetes in my family). But what really made the difference was exercising regularly. You don't have to be a gym rat but get in a decent workout.
I gained weight in my first marriage. Then I lost the added extra. Now in my new marriage i'm conscious about keeping off the extra pounds. So far so good. I watch it during the week but on weekends i'll splurge on a badass steak or some good mole enchiladas.
I'm back on 3 meals a day but I do separate my fruit so it digests separately from my veggies and snack in the afternoon. I mostly swim for exercise these days. Good luck!
I think they are both good plans, 5-6 small meals, and eating a big breakfast.
as for providing links, just google it, too many to list.
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