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Lose Weight Muscle Training And Weight Loss Demystified

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Lose Weight Muscle Training and Weight Loss Demystified

Strength training can help you lose weight. Muscle training can help you lose weight fast. Not only do you lose weight when you are actually doing the strength training, you continue to lose weight for every pound of muscle you build. That’s right, each pound of muscle you put on will burn 50 calories a day without you doing any additional work!

Here are some strategies to lose weight – muscle style:

· Limit fatty and sugary foods. Processed, sweet, and fat dense foods all pack on fat pounds. Instead, consume whole grains, fruit and vegetables.

· Do things around the house. Much of our house work is assigned out to maids, gardeners, and other service people. But doing the physical activity of keeping the house running can actually help you to lose weight and put on muscle.

· Take at least 10,000 steps a day. While this might seem daunting as the average American only gets 3000 to 4000 steps in a day, there are strategies to help you get more. The foundation is to get a good 45 minute walk every day. Add to that steps taken by walking up stairs rather than riding the elevator and by parking far from the front door, and you will soon reach your 10,000 steps.

· Get aerobic exercise at least 3-4 times a week. This can be running on a treadmill, bicycling, or dancing.

· And at the core of lose weight – muscle style is developing a strength training regime.

Often, we think of strength training as using free weights or elliptical machines. But there are things you can do in your own home without any equipment to lose weight. Muscle strength training can be accomplished with the following exercises:

· Sit ups
· Crunches
· Leg Lifts
· Jack Knife Sit ups (raise knees to torso and allow face and knees to meet)
· V-ups (raise legs and torso simultaneously keeping legs straight)
· Side stretches (raise body off floror supporting yourself with your elbow)
· Lunge chop (using a medicine ball)
· Chair exercise (stand on a chair gripping the arm rests. . Press your back against the rear of the chair, tensing your abdominal muscles in order to raise your legs, lifting your knees towards your chest and keeping your back straight.
· Vertical Leg Crunch
· Long Arm Crunch
· Reverse Crunch
· Vertical Sit Up Crunch
· Bench crunch
· Leg Tuck
· Upright Sit Up
· Scissor cuts

If you want to lose weight, muscle strength training is where you should start. Not only will you expend calories exercising, you will also be building fat-burning muscle that will keep you losing weight all of the time, even when you are not exercising.

Losing weight is something you work on over the long haul. However, there are ways to jump start your weight loss. Using the weight loss – muscle strengthening plan I’ve outlined in this article, you should start to see results in as little as one month.
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BONUS : Lose Weight Pounds When You Are 50 Lbs Overweight

Are you trying to lose weight pounds? While some people only want to lose 5-10 pounds for a specific purpose, if you have more than 50 lbs. to shed, you need to consider more dramatic weight loss strategies. You are not going to lose weight pounds overnight. Instead, try a balanced approach to losing the weight over time.

Aim to lose weight pounds at a rate of 1-2 lbs. per week. But, don’t dive right in. Instead, spend a week planning your diet.

First of all, weigh yourself. You will also want to keep a journal of everything you eat each day for a week. Include portion sizes. Also note any activity including working out, heavy house or lawn work, and sporting events or active play with children. Don’t do anything out of the ordinary during this week. Specifically, don’t decrease your normal calorie load or alter your normal foods. Also, don’t try to do anything different with your activity levels.

The reason you start with this is that you want to develop a baseline for lose weight pounds. When you see what you are actually doing, you can plan a strategy for change.

Go back through your food journal at the end of the week. Calculate how many calories you ate each day. Calculate how many calories you burned each day. Then weigh yourself at the end of the week. Have you gone up, down or stayed the same?

Now, you can begin the substitutions. If you gained a pound, you will have to burn an extra 3500 calories each week just to stay even. If you want to lose 2 pounds, you will have to burn an extra 7000 calories.

Here are some simple substitutions:

· Eat only two servings of red meat per week. Substitute chicken or fish for all other meat meals.
· Consider substituting legumes (beans) for some protein sources.
· Add salads and vegetables to your meals. You should have one or the other at lunch and both at dinner.
· Add a broth based soup to your dinner. Eaten before the meal, it will help you fill up faster.
· Eat breakfast every day. People who eat breakfast lose more weight and lose weight faster than those who don’t. Great diet breakfasts include oatmeal and yogurt based fruit smoothies.

You should also add exercise to your lose weight pounds program. Don’t think that this requires you to join a fancy gym. Fire the maid and do your housework yourself. A 180 pound woman who cleans the house for an hour will burn 250 calories. And, more vigorous cleaning such as 20 minutes of scrubbing your floors on your hands and knees burns over 100 calories. Even playing with your kids can help you lose weight. 30 minutes of vigorous play can burn off 200 calories.

So, if you are trying to lose weight pounds and you have 50 or more lbs. to go, consider doing a week of baseline monitoring followed by making a food lifestyle change. Also, try to increase the amount of physical activity you get in your life.
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