Fat Burn Secrets

Why Resistance Training Burns More Fat than Cardio

2006-11-30T20:35:00.000-08:00

So I am sure you have all heard the same exact thing when you start thinking about loosing weight. Every tells you that all you have to do is some cardio.

Well this line of thought is not entirely true. Yes cardio is good in fact its GREAT when you are trying to shed some fat but I'll tell you what's even better--"Resistance Training"!!

Resistance training comes in a few different forms such as lifting weights, wind sprints, rubber bands and plyometrics. Basically anything which breaks down your muscle fibers is considered a resistance exercise.

Let me explain why resistance training is so great for fat loss.

First lets take a look at an average 30 minute cardio exercise like jogging. In an average 30 minute jogging session you will burn about 300 calories in the 30 minutes and then probably another 10 or so after you stop.

Now lets take a look at an average 30-45 minute weight lifting routine. In an average 30-45 minute weight lifting session you will burn about 400-600 calories during the session. Not only that but you will burn an additional 35-50 calories per day for every pound of lean muscle you forge. This is burned even while you sleep.

So lets calculate and compare:
Running 5 days a week for 45 minutes
= 400 calories per day x 5 === 2000 Cals/week or 24,000 per year.
This translates into about 6 1/2 pounds of body fat.

Lifting Weights 5 days per week for 45 minutes:
= 500 calories per day x 5 === 2500 Cals/week or 30,000 per year.
This Translates into about 8 1/2 pounds of body fat.

Now that is just the calories burned during the workout. For every pound of lean muscle you forge, count on losing an extra 35Â50 calories per day, or up to 1,500 calories a month or 18,000 calories per year while resting. ThatÂs approximately 5 pounds of bodyfat you can eliminate at rest in addition to the 8 1/2 pounds of fat you can burn from just the calories burned during the workout.

Grand totals:
cardio = 6.5 lbs of body fat per year
Resistance = 8.5 lbs. + 5 lbs.(per lb. of muscle) = 13.5+ lbs of body fat per year.

Crazy huh?
All along you though cardio was the only way!

Wanna know why you burn calories at rest? It happens because your muscle fibers tear durning the workout and your body spend approximately 48-72 hours repaining those small tears. This "repairing" of the muscle fibers takes energy in the form of calories, therefor your body burns extra calories to repair your muscles. This in turn makes your muscles more dense increases their size and overall strength.

Conclusion:
Get to the gym or do it at home, but whatever you do---dont neglect resistance training.

Adam Beazley
http://www.Fat-Burn-Secrets.com

The Truth About Food Labels

2006-11-04T16:04:00.000-08:00

If you are like most people, you tend to buy "diet" or "reduced fat" products thinking that they are good for you. Chances are you have been duped by their false advertising. Food packages have a very deceptive way of camouflage unhealthy ingredients. To help fight this, Im going to teach you what to look for when you are reading the back label on packaged foods.

First off, you need to look at the NUTRITION FACTS section which will show you the amounts of calories, fats, protein, carbohydrates and other info. Now when you are looking at the nutrition facts there is no one thing that makes it good or bad, its a combination of everything. The key things to look for are the fats, carbs and sugars.

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FATS
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Not all fats are bad, in fact polyunsaturated and monounsaturated fats are very good for you. You will find a lot of these types of fats in olive oil, natural peanut butter, fish and almonds.
Saturated fats and trans fats are the bad fats and you will find a lot of these in fried foods, un-natural peanut butter, margarine and icecream.

So, look at the fats and look at the amount of fats and then look at the "calories from fat" and if this number is over 25% of the total calories it is best to put that food back on the shelf. This does not go for fresh meats however, because red meats have high fat content but are very good for you. It is recommended that you choose lean cuts like top sirloins.

Now the food manufacturers have found a clever (un-ethical) way to camophage trans fats. They do this by listing them in the INGREDIENTS as "Partially hydrogenated ____ Oils" where the oils may differ. The process of hydrogenating an oil actually chemically changes the oil go from a good fat into a trans fat. You must READ THE INGREDIENTS ----> otherwise you will be duped into eating terrible fats.

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CARBOHYDRATES & SUGARS
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Contrary to popular belief, not all carbohydrates are bad. Carbs come in a variety of forms. Complex carbs and simple carbs, where complex carbs are found in foods such as vegetables, brown rice and wheat products and simple carbs are found in foods such as white flour, sugar and white rice.

Now when you are reading the food label you need to look for the amount of "Dietary Fiber" versus the amount of "Sugars". Obviously sugars are considered bad and fibers are considered good so use your best judgment to choose high fiber low sugar products.

Sugars are also camophaged in the INGREDIENTS section by listing them as "HIGH FRUCTOSE ______ SYRUP" where the type of syrup varies. By doing this the manufacturer gets to list a lot less sugars in the carbohydrate section of the label. So if the high fructose syrup is listed as one of the first 5 ingredients then that means there is a high amount of sugar in the food.

Now you have learned what to look for when choosing foods, so go into your pantry and see how bad YOU have been duped by the food manufacturers.

Adam Beazley
http://www.Fat-Burn-Secrets.com

Weight Is Not A Good Measurement Of Health

2006-09-23T15:58:00.000-07:00

I need to lose some weight.
I weight too much.
How do I lose weight fast?

These are the questions and statements I hear all the time and when I hear them my first reaction is to sigh and shake my head. Why do I feel this way? Well its because so many people are conditioned to viewing weight as a measure of fitness and its just plain wrong.

What is weight? Weight is the force that gravitation exerts upon a body which is commonly measures in pounds or kilograms.

Why is weight not a good measure of fitness? Weight alone is a terrible judge of fittness because it can not take into consideration the density of your different body parts. Bones have a different density and mass than muscles and muscles have a different density and mass than fat. This makes the scale alone an inaccurate instrument in determining ones fitness level.

Here is an exaple; Lets say you have a man who weighs 200 lbs. Now you and I can both agree that without any other information you have no idea weather or not this person is fit or not. Lets say he has 5% body fat. Now you have a pretty good idea that this man is a very athletic in shape individual. Now lets say that he has 35% body fat. Are you getting the picture? Weight can be very deceiving unless it is used in conjunction with another form of measurement.

This is why it is recomennded that you use some form of fat measuring tool to track your results in conjunction with the scale.

Adam Beazley
http://www.Fat-Burn-Secrets.com/burnfat.html