Weight Loss VS Stress
November 30, 2009 by Weight Loss Tips · Leave a Comment
Research studies have found that being under constant stress can play a role in how much a person weighs. In fact, how a person deal with the daily stresses that come their way can have an impact on their waistline.
The Danger of Abdominal fat
In particular, too much stress can lead to a build up of fat around the mid section. This is the most terrible spot on the body for fat to accumulate. Abdominal fat is considered to be very dangerous as it has been connected to an enlarge in a number of diseases such as diabetes and hypertension. According to a study done at Yale University, women seem to be at a larger risk of developing fat in their abdominal area due to an increase in stress, than do men.
A Hormone Called Cortisol
When someone is experiencing an enormous deal of stress, the body responds by releasing a hormone into the system known as cortisol. Cortisol plays a role in fat storing itself around the waistline and in the abdominal region.
The unlucky side of cortisol is that if you do not find ways to calm down yourself and alleviate the stress, your levels of this hormone will remain high still after the stressor disappears.
To give an example of this
If you have a 6pm deadline at work and you are stressed out, your cortisol level will be high. If you do not find a way to cope adequately with the stress and to relieve it in a healthy manner, then the cortisol level will still be high the next day, and maybe even the next day, even though the problem has been resolute.
The stress connected to the original source hangs on because you did not cope in the best way possible. If cortisol levels stay high for a prolonged period of time, this will make it possible for more and more fat to be deposited around your middle. It does not help that many people eat more when they are stressed. Taken together, this can greatly enlarge the waistline of a person living under stressful circumstances.
Coping With Stress
The good news in all of this is that while you cannot completely avoid stress, you can find healthy ways to deal with it.
Exercise plays a major role in stress diminution. People who do some form of physical activity on a consistent basis suffer from less anxiety and tend to have fewer health concerns.
Exercise is also excellent for a person’s mental health and well being. Being physically active boosts self confidence levels and allows a person to be more mentally fit. This means that the person has an easier time coping with the stresses of life.
Exercising for as little as 30 to 60 minutes a day is enough to reap the benefits in terms of stress. The important thing is not what you do, but the fact that you get out there and do some form of exercise at least three to five times a week, if not more.
What Are The BEST Exercises To LOSE FAT?
August 17, 2009 by Weight Loss Tips · Leave a Comment
At social events like dinner parties, I get asked this question a lot. Being obese or overweight is a huge problem, and society is generally looking for quick fixes to address these problems. Research has clearly shown a link between degenerative disease and a lack of exercise and poor diet.
Hope isn’t lost. Our body is an amazing machine and can completely change itself given the right training program and diet. So let’s focus now on the best exercises to lose weight.
What makes an exercise the best?
The best exercise is the one that engages in the most amount of muscle. Leg presses, squats, pull ups, and bench presses are among those included. By engaging in large muscle groups like back and legs, a person can completely reshape their body. One thing I notice at the gym is that people tend to focus on their arms, shoulders, and other small muscle groups, and this is a common mistake.
The key to fat loss is adding more muscle to your frame. The more muscle you have the faster your metabolism. The less muscle you have the slower your metabolism. Without weight training, a person’s muscle mass starts to decline after 25 years of age, according to research. This decline is the primary cause of fat loss as we age. The reason? Simple because the less muscle you have the slower your metabolism. Therefore, we have a slower metabolism and less muscle as we get older, though we take in the same calories. Now, let’s go back to the best exercises to lose fat. You’ll be stimulating large muscle groups by performing exercises like Pull ups and Squats. Of our muscle mass, the back and leg muscles make up about 60%. By focusing on these groups, you will be stimulating the larger muscle groups causing an increase in muscle thereby increasing your metabolism. For both men and women, this is true. Women need to perform strength training more than men. The reason is that woman has a lot less muscle and testosterone compared to man. This is one of the primary reasons why woman have a harder time losing body fat. When men lift weights, because of extra testosterone they have a greater ability to gain muscle.
Because of the difference in metabolism between men and woman, it is critical that woman lift weights. running, as well as Pilates and Yoga. While there are benefits to each modality listed, the best way to increase metabolism and muscle is to lift weights. This time tested method has been proven by research as the best way to increase muscle mass thereby increasing metabolism.
To attain the best results, I would recommend a combination of cardio and weight training. As for weight training, learn the 4 basic exercises listed above. If you are not familiar with them, please go to my website to learn how to do these exercises - go to “exercise tips”. Make sure that you exercise until you’re so exhausted that you can’t list another rep anymore. The point of exhaustion is what stimulates muscles to grow. If you fall short of the point of exhaustion your body does not have much of a reason to add muscle.
4 Basic Movements
When putting together an exercise program for yourself, I would advise 1 to 2 sets maximum for each exercise. The ones that I’ve listed are:
- Leg Press
- Squat
- Pull Up
- Bench Press (Bar Bell or Dumbbell)
The more is better approach has been pursued by most fitness experts for the longest time. Research shows that to see maximum results, you only have to do one set per exercise. More sets aren’t better, simply put. It’s best to get to the point of exhaustion with less sets. Please go to the “health article” section on my website, if the research interests you.
Nutrition and Diet
Of course, if you haven’t optimized your diet, you won’t lose fat, even with the best workout. On my website I have a free grocery list and sample meals. Having lots of vegetables and fruits in your diet and eating 5 times a day is the most important aspect to eating healthy. Vegetables and fruits have extra fiber that act as appetite suppressant and they provide lots of nutrients, so they’re a lot better than fat loss supplements.
Summary
These methods will help you to burn more calories, increase muscle, enhance metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to take control of your eating habits, as well as consistently challenge yourself during workouts. In your pursuit of a healthier and leaner body, the best of luck!
If you want to get in shape and your goal has to do with losing weight then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.
Let’s team up and transform your body together!
Call or email to get started today.
Shawn Phillips
Fitness Expert
www.perfectbodyinc.com
-
Twitter Profits