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A Key Fat Loss Strategy by Dr.Lori L. Shemek

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Typical diets keep your calorie intake low. This creates a problem because muscle mass is being lost as a result. This loss of muscle will slow down the metabolism. Muscles keep your metabolism humming - muscles burn calories even at rest. Instead, engage in strength training exercises 2-3 times a week. This will increase your metabolism and keep you slimmer.

If fat loss is of primary importance to you, then you have most likely exercised a certain way or have not even entertained the idea at all. If you have been exercising with just cardio only and the results are meager, you may be asking yourself “Where are those flat abs, thin thighs and rock hard body I’ve worked so hard to create?”

I’m here to tell you that chances are high you are not utilizing one of the key components to fat loss: Strength Training.

Many people think that losing weight is all about controlling calories with dieting..so they try to starve themselves into weight loss. Their daily weight loss mantra is “minimal calories.” Yes, calorie deficit is key in fat loss, but it is only part of the picture.

Typical diets keep your calorie intake low. This creates a problem because muscle mass is being lost as a result. Dieters try to lose body fat by starving themselves, and as the body fat vanishes from their body, their muscle mass also disappears. This loss of muscle will slow down the metabolism. Muscles keep your metabolism humming – muscles burn calories even at rest.

Many people find that once they have lost the body fat they are weighing less, but that it becomes so much easier to put weight on again. The reason? The metabolism has slowed due to the loss of metabolically active muscle. So once they go off of the diet, and everyone does, they will start to pack on the body fat again.

The solution to this is to maintain and increase your muscle mass by engaging in strength training while you are losing weight. By doing this, you will be able to increase your muscle mass and thereby increase your metabolism. This will leave you with a greater proportion of lean muscle to fat, meaning you will be slimmer.

Strength training will increase the speed of your fat loss and adding an aerobic program will double the effectiveness of any weight loss program you are on. Both of these forms of exercise, along with an effective nutrition program, will begin to radically change your body.

A high percentage of body fat is stored not only as obvious fat such as on our hips, stomach and arms etc., it is also stored intramuscularly, which means it is stored within the muscle as well. Think about a well-marbled piece of steak, that fat pattern is the same in our muscles.

Fat takes up four times more room than muscle and actually makes muscles look bigger because of the fat inside. But once you start your program of strength training, that intramuscular fat will disappear.

The easiest way to increase lean muscle tissue and decrease body fat is to perform strength training exercises 2- 3 times a week. Examples of strength training exercises include: squats, lunges, push-ups, sit-ups, bicep curls, triceps extensions, dead lifts, and lateral shoulder raises, and resistance tubing.

An effective alternative to increasing lean muscle mass along with flexibility is Pilates. Pilates exercises keep your body toned, and increases your metabolism.

Take action and start changing your shape today!

Living a healthy life is easy once you have the knowledge. If you would like to learn more about to create successful weight loss any other area of health and nutrition, please sign-up for your FREE Health Tips in the right column of this page.

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

Post a Comment
106 comments
AddisonTurner
AddisonTurner 5pts

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牟达斯
牟达斯 5pts

Souvik Manna read it n let me know

Poloko
Poloko 5pts

How to I get rid of belly and love handles 😣

Belu Bhogal
Belu Bhogal 5pts

Best solution every thing in moderation and drink 2 Litres of water see the affects in 30days

Rashi Bhushan Bakshi
Rashi Bhushan Bakshi 5pts

Agree with the above person :). Why do we think that only slim people deserve to stay happy ? \U0001f626

Jane Aji
Jane Aji 5pts

5 who are silently watching all the fun

Vijaya Sridhar
Vijaya Sridhar 5pts

How to get details, pls help me, i need this AsAP

Samantha Pinkerton
Samantha Pinkerton 5pts

Wow! Does it also extend the length of your tibia, fibula and femur?

Ayurveda
Ayurveda 5pts

Please refer to the link! :)

Ayurveda
Ayurveda 5pts

Please refer to the link! :)

Yesh Kumar
Yesh Kumar 5pts

Aap asani se diet change karke and some exercise ki help se weight kam kr sakti ho

Josélita Josette
Josélita Josette 5pts

Y a pas une traduction en français pour nous svp merci. Je suis interesser par vos article mais...

Sheetal Gahlot
Sheetal Gahlot 5pts

I want to reduce my weight . . . But without xercise. . . hlp me

Rashila Panchal
Rashila Panchal 5pts

Thank you for your comments I shall try your method Arun and definitely yoga...

Arun Kumar Thinaharan
Arun Kumar Thinaharan 5pts

Honey ll create the hotness in ur body and burn d unwanted cholesterol when mixing with hot water.

Jan Utman
Jan Utman 5pts

How does it help with honey water?

Saj Jad Ali
Saj Jad Ali 5pts

I'm trying to lose weight last two years but always I fail .. But now I seriously wanted to lose weight pls help me to find the way that I can lose weight ? I lost lots of money to buy the lots of sliming pils , but it doesn't work at all ..

Mishele Clipper
Mishele Clipper 5pts

Enjoy a quick walk with music you can enjoy ;-) There's always a way.

Ayurveda
Ayurveda 5pts

Rashila Panchal Have you tried yoga?

Ayurveda
Ayurveda 5pts

Well, that's true, but what if you can't dance! :) Mishele Clipper

Arun Kumar Thinaharan
Arun Kumar Thinaharan 5pts

Drink warm water mixed with some honey in d morg... Hv green tea aft u take food. Hv foods in hot... Drink lemon juice to burn ur unwanted fats. Warm water ll burn ur cholesterol.

Arun Kumar Thinaharan
Arun Kumar Thinaharan 5pts

Daily morg drink warm water mixed with honey which helps you to reduce weight quickly. Daily hv more water and drink green tea aft ur food. Warm water helps u to burn ur cholesterol faster. Try it coz its all easy & natural. Tc

Rashila Panchal
Rashila Panchal 5pts

Can't do vigorous exercise anymore as I have problems with my ankle. I eat plenty of vegetables and fruits being a vegetarian. Any other tips??

Laura Wells
Laura Wells 5pts

Start running a few miles per week and gradually build up each week - you will notice a really nice difference in not only the body but the mind , energy levels, and improved sleep - eating mainly vegetables makes a difference as well!

Rashila Panchal
Rashila Panchal 5pts

After turning 50 I have started gaining a lot of weight. My work is hectic and I do over 10,000 steps a day, but my weight gain and cravings don't improve. Please help