Tuesday, 31 January 2012

You Want Results Then?

So, you're gently walking along and eating some lemon drizzle cake. Do you really think thats what it takes to lose weight?

No, time for a wake up call.

You need to work hard and be 100% with your nutrition. Simple as that. There are no short cuts, no quick fixes, no fad diets that work.

You need to eat right all the time and work hard on your exercise.

You can use the oatcake recipes and lemon drizzle cake as part of that healthier eating but if you eat them all or sit down and eat slice after slice of the cake, you will NOT lose weight. Be careful with what you eat and remember to stop eating when you are full, doesn't matter what you eat, if you over eat you'll not lose fat.

I said I would post up the kind of exercises I did. Weight training is essential if you are serious about burning fat. Cardio works to a point but for many reasons it is simply not the most efficient way to burn fat. Look it up if you like, I did. Cardio takes time, a lot of time and burns calories while you are doing it, thats all. Weight training takes less time if you work out efficiently, burns loads of calories AND continues to burn calories for days after you finish. it is simply a better way to burn fat.

'I don't want to look like Arnie!' I hear you ladies shouting. You won't. Simple as that. In order to put on the amount of muscle that Arnie did you have to eat loads. Basically if you aren't lifting weights you need to be eating. You can't build muscle without fuel. And as we are on a low calorie input there is no way we can put on that kind of bulk. Sure, you'll see better definition as your body fat% decreases and that is how to look good.

So what exercises to do?

If you don't want to invest in a set of adjustable dumbbells (£40 at Argos) then you can start with bodyweight exercises.

The kind of exercises you want to are those that move the most amount of muscles with every repetition of the exercise. Start with simple exercises: Press ups, shoulder presses, tricep extensions, chest press, chest flys, squats, lunges and bicep curls. 3 sets of 12 with a medium weight that you can lift where the 12th rep is difficult. Do that three ties a week, walk your four miles every day, eat well and clean and you will lose a good 2 or 3 pounds a week guaranteed.

Youtube the exercises to see how to do them properly.

Note there are no Abs exercises here. Why? Well, because they are a complete waste of time. In order to see your abdominal muscles you need to have a single figure body fat%, we all have six packs they are just hidden under the fat. Doing sit ups and crunches will not make your six pack come through, losing fat will.

In any case I'd put money on the fact that press ups and squats are better admoninal exercises that crunches and sit ups anyway.



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