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    How To Lose Fat Not Muscles
    How To Lose Fat Not Muscles
    How To Lose Fat Not Muscles
    Ebook168 pages3 hours

    How To Lose Fat Not Muscles

    By Sabina F.

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    About this ebook

    There are tons of diet and exercise programs on the market today. It's enough to make one's head spin. In some diets bacon is good and in others it is bad. No wonder everybody is over weight. Here are 3 things that actually work.
    First, eating 5 or 6 small meals a day is a proven way to raise your metabolism. I call it the fire analogy.  When you make a fire, you want it to keep burning. In order to do this, you keep putting small or medium pieces of wood on it. If you just put one giant log on it, it will smoke and go out.  That is exactly what happens to your metabolism when you eat 2 or 3 large meals a day. This is true for all diet and exercise programs.
    Second, stay away from simple carbohydrates. There are two kinds of carbs: Simple carbs and complex carbs. Simple carbs are processed. They have little or no nutritional value. White bread, pasta, and sugar are examples of simple carbohydrates.  Complex carbs are harder for your body to digest. Therefore, they keep you full longer and burn more calories. They are unprocessed and have much more nutritional value and fiber than simple carbs. Whole wheat bread and pasta are examples of complex carbohydrates.
    Third, exercise often and in moderation. Almost any kind of exercise will help you lose weight. The key is to exercise every day or almost every day. In order to exercise that often, you need to pick an exercise that you like to do and that your body can handle several times a week. Many people over do it the first day at the gym, then they have mentally defeated themselves. Stop before you are thoroughly exhausted so that you still want to go back the next day.
    LanguageEnglish
    PublisherSabina F.
    Release dateApr 15, 2018
    ISBN9788828306078
    How To Lose Fat Not Muscles

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      Book preview

      How To Lose Fat Not Muscles - Sabina F.

      How To Lose Fat,

      Not Muscles

      What Are Metabolic Types?

      The recognition of different Metabolic Types began with the observations of a dentist, Weston Price, who travelled all over the world in the 1930s and was amazed at the huge differences in diet that he witnessed. Even more fascinating was the fact that where a tribe or people had been relatively isolated and had developed a very specific diet, incidences of most degenerative diseases and illnesses were almost unheard of. Prolonged good health was very much the norm.

      However he soon realized that it was not simply a case of dictating that, we must all eat like the Inuit for health and longevity! The high fat and protein diet of the hardy and healthy Inuit was in total contrast to the fruit, vegetable and grain rich diets of the long lived, sharp and active Mediterranean villagers, or the rice and vegetable diet of the East Asians. In fact, he recognized that there were many factors that differentiated the various tribes and peoples. But one thing he identified and which has been proven time and again ever since, is that our modern western diet goes hand in hand with all sorts of health problems and issues.

      His observations intrigued other scientists, like George Watson, Roger Williams and William Kelly, who all continued to research this area. They came to the conclusion that there are two main factors that determine how our bodies react to the food we eat, and that these are mainly determined by our genetic inheritance:

      1. Which autonomic nervous system is dominant - There are two branches to this system, the sympathetic nervous system and the parasympathetic nervous system. The first gives us our fight or flight instinct, burns energy rapidly and suppresses the digestive system. The parasympathetic system on the other hand helps to calm us down, save energy and digest food thoroughly. The scientists came to the conclusion that whichever of these two systems was dominant would have a major influence on how our bodies process the food we put into them.

      2. The rate of cellular oxidation - in other words the speed with which our cells tend to turn food into energy. If we are fast oxidizers, then our bodies convert food quickly into energy. It's recommended that fast oxidizers eat plenty of heavy proteins and fats which take longer to break down and release energy. Slow oxidizers on the other hand require a diet based more on carbohydrates which release their energy more quickly.

      Although these are the two main factors under consideration, metabolic typing supposes that we are each a unique mixture of these and other factors, in an individual biochemical blueprint. William Walcott and Trish Fahey, in their book The Metabolic Typing Diet include a simple test to determine broadly where we fit on the metabolic spectrum. The outcome of the test places us all to varying degrees in one of three main metabolic types:

      The Protein Metabolic Type - frequently hungry, craves salty, fatty foods and has problems managing energy levels - either hyped-up or listless.

      The Carbohydrate Metabolic Type- rarely really hungry and can go for a long time on relatively little food. Craves sweets and sugary foods. Often has weight management issues.

      Mixed Metabolic Type - as the name suggests, this metabolic type is somewhere in between the other two, with some characteristics from each of the other types. Often has low energy and high anxiety.

      Once you know which broad metabolic type you fit into, a generally beneficial diet can be planned, but for the most effective results a far more detailed analysis will determine exactly what mixture of nutrients and food types will have you functioning at optimum efficiency. To find out more about matching your diet to your own unique needs, investigate Metabolic Types in your local library.

      Diet and Exercise Programs

      There are tons of diet and exercise programs on the market today. It's enough to make one's head spin. In some diets bacon is good and in others it is bad. No wonder everybody is over weight. Here are 3 things that actually work.

      First, eating 5 or 6 small meals a day is a proven way to raise your metabolism. I call it the fire analogy.  When you make a fire, you want it to keep burning. In order to do this, you keep putting small or medium pieces of wood on it. If you just put one giant log on it, it will smoke and go out.  That is exactly what happens to your metabolism when you eat 2 or 3 large meals a day. This is true for all diet and exercise programs.

      Second, stay away from simple carbohydrates. There are two kinds of carbs: Simple carbs and complex carbs. Simple carbs are processed. They have little or no nutritional value. White bread, pasta, and sugar are examples of simple carbohydrates.  Complex carbs are harder for your body to digest. Therefore, they keep you full longer and burn more calories. They are unprocessed and have much more nutritional value and fiber than simple carbs. Whole wheat bread and pasta are examples of complex carbohydrates.

      Third, exercise often and in moderation. Almost any kind of exercise will help you lose weight. The key is to exercise every day or almost every day. In order to exercise that often, you need to pick an exercise that you like to do and that your body can handle several times a week. Many people over do it the first day at the gym, then they have mentally defeated themselves. Stop before you are thoroughly exhausted so that you still want to go back the next day.

      Components Of Weight Loss

      There are several different components that make up a successful weight loss program that can help individuals lose weight. These will include a healthy eating plan, aerobic exercise, strength training, getting enough restful sleep, and managing stress. Each action works together in helping individuals lose the amount of weight they desire and meet the goals they have set for themselves. Once they have received the okay from their doctor, they can begin.

      One of the main things a person can do to achieve weight loss is to eat a healthy diet while keeping track of the calories that they consume. This diet will be made up of lean protein as well as whole grain products. It is also important to eat a wide variety of fruits and vegetable. One of the easiest way for someone to do this is to eat a diet that is full of colorful food. Individuals should also make sure they are getting enough of the vitamins and nutrients that a body requires to function. No matter what diet one chooses, it should be looked at as a lifestyle change not just a quick fix.

      Aerobic exercise will also help individuals in their weight loss quest. It helps increase the amount of calories that a body burns and it also releases endorphins that contribute to a feeling of well-being for the exerciser. Strength training helps to build muscle tone as well as increase bone strength which will reduce an individual's risk of osteoporosis. It will also guard against injury by protecting joints and helping with better balance. Muscles also require more calories to maintain than body fat.

      Two things that some do not take into consideration for weight loss is getting enough sleep and controlling stress. When a person is well-rested, they are better able to focus on what needs to be done. Poor sleep has been shown to contribute to obesity as well as quality of life issues. It is also important for a person to control their stress. Studies have shown that stress can contribute to weight gain as well as interfere with getting a good sleep at night.

      Remember when tackling weight loss, be sure to always consult your local doctor. Diets that work well for some may not work at all for others. There are many other critical factors that will effect your exercise regime such as heart condition, blood pressure and many more.

      Why Most Diets For Weight Loss Fail

      Most of the diets for weight loss that are out there fail for one reason or another. More often than not, it's really not the fault of the dieter, although they'll say it is. Falling off the wagon does not mean that you've lost all the ground you've gained, or at least it shouldn't.

      Beware of So-called Effortless Diets

      It's a common temptation to find effortless diets. Americans in particular tend to be lazy, so if it's advertised as having maximum results for minimal effort, they flock to it. Unfortunately, these tend to be flash in the pan diets. A common claim is that you can lose 10 pounds in the first week. Any diet can do that. It's only water weight that's lost during this time. It's the preliminary stage of fat burning. What REALLY matters is how much weight you can lose after that preliminary 10 pounds. Many effortless diets don't hold up after that point.

      Beware also of Extreme Diets

      On the other extreme, diets that promote a hardcore approach are also very popular. Extreme diets that endorse virtual subsistence on juices, health shakes or whatever fail largely because few people can actually tolerate doing them. They set unreasonably high goals for the average person, and get them all excited by showing after photos of athletes.

      Sometimes these photos are airbrushed or Photoshopped. The essential idea is that punishing yourself by going through a boot camp lifestyle is worth the results. What you need to know is that this is not a healthy lifestyle. It puts unnecessary strain on your system.

      What are Diets That Work?

      Diets that work fall somewhere between the extreme examples. Naturally, you're going to have to make some changes to your diet and your lifestyle-otherwise, nothing would change, right? Still, it doesn't have to be as if you're joining the Navy Seals or the Army Rangers.

      The essential plan for weight loss is to decrease carbs and increase protein. This has been a well-known fact. However, recent developments show that maximum effectiveness can be achieved when you don't include soy protein, and when you go raw and organic with your proteins-be they from nuts or animal sources.

      Dairy is also considered to be a bad source of animal protein. Simply put, it includes too much fat and simple sugars. The milk that you're most likely to get is pumped full of growth hormones. This adds up to a losing situation if you're really interested in weight loss. If you absolutely have to drink milk, you should drink organic, non-pasteurized milk.

      While you can't entirely do without carbs, you should eliminate the ones from wheat and refined sugar. Relying on fruits and vegetables will provide an ample amount for your needs as the pounds melt off.

      Why Diets Fail Almost Every Time

      Obesity is the leading health concern in the world. Regrettably, people are trying in vain to lay their hands on a perfect diet plan that will work in helping them shed the extra body weight. Each day a new diet plan emerges on the market, but it doesn't end up working for all.

      Let's take a look at Why Diets Fail in almost every attempt:

      Each individual is different and has different requirements, so it is best that we follow a customized diet plan that is designed based on our age, gender and health problems. This is the only way in which we can adopt a perfect diet plan that matches our individual needs.

      The real problem is that all diet plans do not work for all. Usually diet plans fail because when people follow a diet plan, they actually eat in way that is not natural for them in general. This creates physiological and psychological problems.

      Research shows that when people diet, they end up gaining more weight. Diets usually fail because they make the obese person feel hungry and depressed. When your calorie count is cut, you are sure to feel hungry. This results in hunger pangs and cravings. You may be trying to avoid foods that are high in sugar and fat, but you feel like you cannot resist these. The human mind reacts badly to restricted food intake and to forbidden foods and so you end up eating more and unhealthier foods. Your metabolism also gets damaged due to continuous dieting. The slowing of metabolism may result in weight gain and even in more serious health issues.

      At times the diets don't work because obesity may be a result from the intake of certain medications that you may be using for treatment pattern. Some people suffer from obesity due to a medical problem. That is why it's best for you to get a medical examination that can show what the actual cause of your obesity is. Finding the causes is the best way to deal with the problem. You will be able to follow a specifically designed healthy diet plan,

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