Even my most frustrated personal training clients are continually searching for diets that actually work. A common complaint that I hear from them is that all they seem to lose on a diet is water weight. When I hear that complaint, I give them the secret to maximizing fat loss!
The key to understanding how to maximize fat loss is learning how your body uses proteins, carbohydrates and fats.
Proteins are utilized primarily for tissue repair and maintenance. Every second that we are alive, cells in our body are being damaged or destroyed. Adequate dietary protein helps to repair the damaged cells, and replace the cells that have been destroyed.
Carbohydtrates are all foods that contain some form of glucose. Carbohydrates are the “preferred” form of energy for the body. Think of carbohydrates as sort of “gasoline” for the body.
Fats come in 2 forms: saturated and unsaturated. Saturated fats harden at room temperature. Fats yield almost 9.5 calories per gram, and are also a good source of fuel for the body. Fats burn more slowly than carbohydrates, consequently the body will burn carbohydrates first.
So, what does all this have to do with maximizing fat loss?
Simple, the right kind of exercise will maximize fat loss with diets that actually work. The secret is to monitor your heart rate while exercising.
To acheive maximum fat burn while exercising, individuals must reach a “target” heart rate, and sustain it. To determine a “target” heart rate, subtract your age from 220, and multiply it by 70%. Most exercises that promote fat loss, are steady exercises performed at a consistent speed, such as brisk walking and jogging.
So, for example, if your target heart rate is 130 beats a minute, you would want to “target” that approximate heart rate while performing your exercise. While exercising in your “target” zone, your body switches it’s preference for fuel from carbohydrates to stored body fat. This activity is especially true the longer you sustain your “target” heart rate.
Combine this specific type of exercising, with diets that work, and VOILA! You become a fat burning “machine!”
Earlier this year, I was approached by my clients to find diets that actually work. Many had made new year’s resolutions, and needed help. So I began researching ALL kinds of diets, in order to find diets that performed as advertised. I even tried a few myself! Most of my research was done online, and I also conducted some phone interviews with the creators of popular diet plans.
I eventually narrowed my choices to diets that seemed to acheive very rapid weight loss, without sacrificing an individual’s energy levels. I reccomended these diets as Diets That Actually Work
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