Dressing Properly Will Promote Additional Weight Loss While Exercising

Dressing properly when exercising, especially in cold weather, will promote additional weight loss.

Ever seen someone jogging down the street all bundled up or even in a "plastic" outfit? I remember in high school seeing the wresting team doing this all the time to "make weight". It served their purpose, essentially dehydrating them to reduce their weight, but it's a lousy technique if you are exercising to reach or maintain a healthy weight.

Our bodies expend energy to keep us at a constant 98.6 degrees and to expend that energy we burn calories. Burn more calories than your consume and you end up losing weight.

When exercising you want to reach a balance between comfort and efficiency. By making your body work a little harder to maintain your ideal temperature, you will burn more calories.

When you bundle up you trap the heat that your body generates and you don't have to burn as many calories to maintain your core temperature. This is minor, but it can still amount to a few hundred calories depending on the length of your work out.

As I write this, it's winter and in the 30s every day. I prefer to exercise outside. I prefer walking and riding a bike. Running is something that I'm trying to learn to love, but it's not my favorite. I typically exercise for an hour or more and dress differently depending on what I'm doing.

One of the challenges with riding a bike in cold weather is wind-chill. Some specialized bike clothing is designed with this in mind and offers wind protection in the front and generous venting in the back. Cycling also lends itself to layering. Instead of a jacket, I often wear a vest and arm warmers if I'm going on a ride where it will be getting progressively warmer. Depending on temperature, intensity and duration I can remove, replace and adjust my accessories to regulate how much heat my clothes are trapping.

With walking the wind is less of a factor but the same layering technique applies. Adapt these suggestions to your preferred recreation. A colloquial rule of thumb is that if you are comfortable when you first start you are probably overdressed.

The flip side is don't over expose yourself in an attempt to burn more calories. Cold air can be hard on joints and muscles and complexion. Start your exercise properly dressed to protect your skin and joints in the case of cold weather, and if warmer then your layers will allow you to warm up more quickly. Being warmed up will protect you from injury and promote more exercise.

If you are new to exercise, try a few different things until you find something that you really enjoy and then learn about the specialized clothing that other people who enjoy that kind of activity. Just remember: Don't overdress and layer so you can adjust for the perfect balance between comfort and efficiency. After some experimenting you will be able to choose the right clothes to allow you to regulate temperature for the best weight loss results.

Tom Bradley is a Personal Wellness Coach who offers Free coaching to anyone who wants to improve quality of life through nutrition.

The foundation for successful wellness and weight management is defined goals and accountability. Subscribe to Tom's Easy Diet Coach Newsletter and get a FREE Wellness Evaluation and no obligation personal coaching at http://easydietcoach.withtombradley.com.

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Quick Weight Loss Tips for Better Dressing

Your former classmates reunion is on the next week and your size is bigger than ever! You certainly can't fit yourself into the dress which is so pretty and will get you all the attention.

I will share with you a few tips that you can use to lose weight in a really fast manner which will fit you into the dress in no time!

Drink a lot of water. If you want to get rid of the pounds fast, the way to do it is to drink more water than you have ever drank. Drink everyday, every hour. The fact is the your body stores up to 6 pounds of water and it was found that your body indeed do store water for future use.

The reason why you should drink plenty of water is that when you drink water on a consistent basis, your body will get the false message it will not need to store any water because it can get water easily. With this, you can lose up to 4 pounds to get yourself into the dress.

Consume high protein. Our body , when fed with protein, will make you free from hunger for a period of time. When your body is starving, it will automatically stores pounds and everything you eat will eventually be turned into fat to be stored.

3 hours once will be the optimum time frame to consume protein. Before you go to bed, you can try consuming several ounces of protein. Meat, only lean cuts, is a good source of protein. Beans and eggs are proved scientifically to have sufficient amount of protein as well.

If you are tired of sticking to a food schedule, you may consider getting yourself some protein supplements from pharmacies but do remember that natural no diet weight loss is the best method of losing weight [http://www.budgetpedia.com/no-diet-natural-weight-loss/cheap-weight-loss-hot-deals].

Eat smaller meals. Having five or six small meals a day will definitely help to reduce the number of calories taken compared to taking three large meals a day. Taking lesser calories at one time will also boost the metabolism of your body and in turn burn off the calories taken.

Exercise. There is no way for you to run from exercise (isn't running an exercise as well?) if you want to lose weight naturally in a fast manner. Exercising your body helps to burn calories much faster than lazing around. Get yourself 2 hours of exercise daily and you should be near to fit into the dress.

Cut your carbohydrates. Do you know that carbohydrates contain much more calories than protein and your body actually needs more carbohydrates to make it full compared to a protein-based diet? You are brilliant if you know you must now change your diet into a protein-based one.

That is all the tips for losing weight very fast. Have a ball or reunion coming up? Follow the tips above and you should find yourself losing weight much more faster than you notice.

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Burn Stomach Fat Naturally

To say that many people are obsessed with how their stomach looks is something of an understatement. Nothing defines health and fitness in this day and age quite like a firm toned stomach and because of that many people will try just about anything to burn away excess stomach fat.

What most people don't realize is that they can lose weight by simply increasing their metabolism without the need to buy the latest gut busting exercise machine or taking the latest fat burning diet pill.

There are two important parts to any program that burns stomach fat naturally:

1. A Healthy Diet - The nutritional value of the food we eat has a large bearing on how our metabolism works and how much fat we store away. Eating right is probably one of the more misunderstood parts of how our metabolism works.

When people go on a "Diet" they cut back on the amount of food they eat. This decreases caloric intake, which makes sense for those who are trying to lose weight. The problem is if too many calories are cut the body will actually slow its metabolism to safeguard its energy stores. This can have the opposite effect that is wanted.

The point is the body needs a certain amount of calories to fuel its daily processes. If it gets less then this it goes into starvation mode and hoards every bit of energy it can.

The type of calories can have more of an impact on fat levels and metabolism then how many are eaten. Eating healthy nutrient dense foods can cause an increase in metabolism simply for the fact that the body has to expend more energy digesting and metabolizing all the nutrients for use by its cells. These include foods that have high amounts of complex carbohydrates, fiber, and vitamins and minerals. In contrast processed foods with lots of refined sugars are easy to digest and are quickly and easily turned into fat storage.

2. Exercise - This can be divided into two part, cardiovascular exercise and resistance training. Cardio or aerobic training is a good way to burn excess calories just by doing simple physical activities. While this type of exercise is not stomach specific it is good for overall body fat reduction, which is the key to losing weight because you can't lose fat from specific areas.

Resistance or weight training is the perfect way to not only burn stomach fat but also firm up those all important abdominal muscles. By weight training your major muscle groups you bring your core muscles into play. These include the abs which helps stabilize the midsection while training. Another benefit that many people overlook is the large amount of calories it takes to maintain lean muscle mass. The more you have the more calories you will burn even while resting.

If you want to burn stomach fat naturally then the best way is to increase your metabolism with a combination of a healthy diet and an exercise program. By doing these two things you will soon have a trim and toned midsection that you can be proud of.

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Does Muscle Burn Fat?

When people have lost weight through exercise there is an old belief that the burning they feel is their fat being turned into muscle. This has led to the question of "Does muscle burn fat?" in both medical and private circles. The answer to this question will make perfect sense to some and may enlighten others.

So does muscle burn fat? The answer is both yes and no. Fat and muscle are two different things inside the body. The human body has fat cells stored all over its structure so that it can make the best use of available space. The idea that when you exercise you're converting these storage areas into muscle is completely ridiculous. The burning sensation that a person feels when they exercise is the muscle cells being damaged and destroyed.

Muscles improve in strength and endurance by being destroyed and rebuilt. This is the way it works for all muscles in the body. A fat cell's sole purpose is to store fat and no matter how much exercising a person does nothing will change that. Aside from making the best use of available space the next reason that fat is everywhere on our bodies is for insulation.

So if the question of "Does muscle burn fat?" in fact had a direct answer of yes we would be destroying our body's only method of insulation against the cold. Most of the fat cells in a person's body are located in their upper and lower torsos. This area is often called the trunk and is where the vital organs are located. The brain does not need as much insulation due its composition and the amount of blood that flows through it.

However in a sense the question of "Does muscle burn fat?" is partially true from a broader perspective. While fat cells cannot change into muscle cells and muscles don't actively break down fat cells the process of metabolism links the two at a basic level. As muscles are destroyed and healed they need energy to rebuild themselves. The body burns extra stores of fat to provide this energy and speeds the healing process.

So by exercising you cause your body to burn off its extra weight. This is the only way that the question can facilitate an answer of "yes" but you should remember that the goal of exercising is not to lose weight. The purpose of exercising is to strengthen our muscles and endurance. Losing weight from the activity has always been a pleasant side effect.

The most effective ways to lose weight are to eat properly and drink plenty of water. It's important to note that prolonged exercising can burn off more weight than is healthy for the human body. While we may like the images of muscle builders with no fat on their bodies we have to remember that the body needs a minimum amount of weight for emergency situations.

So does muscle burn fat? From a technical standpoint the answer is yes but from a medical standpoint the answer is no. The answer is complicated but this is the way of things when it comes to the human body. What might be an easy process is in fact a complicated interconnected process that takes place over the entirety of the human body. Regardless exercise and weight loss go hand in hand and are important to helping you stay healthy and fit.

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5 Nutritional Tips to Burn Fat

I'm going to give you 5 practical tips to turn your body into a fat-burning machine - information that you can take with you and implement on a daily basis, both in and out of the gym or workout environment. Rather than quantify specific amounts, I'll be giving you some simple ideas. Let's get right to it:

Eat Fiber

A high-fiber diet decreases fat and cholesterol absorption in your intestine (preventing fat storage), slows glucose absorption in the bloodstream (meaning more sugar gets burnt as energy, less gets stored as fat), stabilizes insulin levels and delays stomach emptying (both of which decrease your appetite), and makes you full faster (so you eat less). Research has shown that a low-fat, high-fiber diet results in nearly three times more weight loss than a low-fat, low-fiber diet. So how do you get your fiber? Here's how I get mine: 1 fully loaded salad, 1 bowl of oatmeal, and 2-3 raw fruits every day (fruit bonus: vitamin C in citrus fruit can also help burn fat).

Eat Calcium

Research shows that three or four daily servings of low-fat dairy products can help reduce body fat. Higher levels of calcium stored in the fat cells may help enhance fat breakdown, as well as induce an increase in thermogenesis (the body's core temperature). The best calcium should come from dairy products like low-fat milk, yogurt and cottage cheese (and not from a calcium supplement). Other good sources, especially for those who are lactose intolerant, include dark leafy vegetables, salmon, almonds, and oats (notice the extra fiber bonus).

Eat Breakfast

Breakfast is the most important meal of the day. Studies have shown that people who include a large and healthy breakfast in their diet lose significantly greater amounts of fat than those who avoid breakfast. Skipping breakfast will not help you shed extra pounds, but may instead result in muscle loss and metabolism decreases, both of which hinder your fat-burning ability. A great breakfast example is a large glass of water with a bowl of oatmeal, fresh fruit and nuts. Just remember: breakfast can also work against you if it's not healthy...fried meats, sweet muffins and croissants, sugar loaded cereals, or processed packages do not count as a healthy breakfast!

Eat Frequently

You've heard it a million times before: 5-6 small meals a day is better than 3 large meals. I'd like to step that up a bit: as high as 10 times a day or more may be necessary, depending on your energy consumption and needs. Here's an example (from my personal nutrition log): 1) banana 7am; 2) oatmeal w/ raisins 9am; 3) handful almonds 10:30am; 4) three turkey slices 12pm; 5) one yogurt 1 pm; 6) apple 2pm; 7) large salad 4:30pm; 8) one protein bar 7:00pm; 9) handful raisins 8:15pm; 10) 1 scramble egg with spinach 9pm (bed at 11pm). The philosophy behind eating frequently is that the physical act of digestion has a metabolic cost, and by continually feeding, you are maintaining a higher metabolic rate. As long as your grazing is healthy, this results in more calories burnt throughout the day. On the flipside, eating too infrequently causes your body go into starvation mode and conserve energy, which results in increased fat storage and lower digestive and overall metabolism.

Eat Water

Your body constantly uses water to create energy, build muscle, and burn fat, and without adequate water, studies have shown that the muscles are less active, the metabolism drops, and your body burns fat less efficiently. This slight decrease in metabolism can add up to over 10 pounds of fat a year! Water also assists in suppressing the appetite and giving you a "full feeling". So drink several glasses of water each day, drink a glass of water at least 30 minutes before your workout, sip water regularly at the gym, and drink a glass of water after your workout (speeds up recovery too!). Many naturally occurring foods, such as fruits and vegetables, are also high in water content (as well as fiber, vitamins, minerals, phytonutrients, etc.), so this is another great way to get your H2O.

If you have more questions about nutrition, or simply want to see how your diet measures up, you may be interested in a dietary analysis. After you sign-up for personal training with Pacific Elite Fitness at www.pacificfit.net, you receive a complete dietary analysis, complete with grocery list and food substitution suggestions, and monthly tools to track your progress, caloric intake, and macronutrient percentage. At pacificfit.net, you can also sign-up for a weekly newsletter jam packed with helpful tips and articles.

Head trainer Ben Greenfield runs the online training website Pacific Elite Fitness, and holds Bachelor's and Master's degrees in Sport Science and Exercise Physiology, as well as certifications from the National Strength and Conditioning Association as a Personal Trainer and Strength and Conditioning Coach (NSCA-CPT & CSCS). For over 6 years, Ben has coached and trained professional, collegiate, and recreational athletes, and helped hundreds of individuals achieve their personal fitness goals. For more information on online personal training and fitness, contact Ben at elite@pacificfit.net.

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How Much Exercise To Burn Fat

In order to find out how much exercise to burn fat you must take it would be necessary to actually do it to find out. The problem with fat loss is that it does not relate to weight loss, and while there are charts to be found online that relate exercise to weight loss, that is not the same as fat loss.

In fact, you can burn fat without losing hardly any weight at all if you also develop muscle fiber that is water-rich and also increases your metabolic rate. It becomes next to impossible to quantify your loss in weight with loss in fat. The only way to do that would be to get a body fat caliper that measures your body mass index, a measurement of the fat in your body. You can also get body fat scales that measure the resistance to a small electric current through your body and express it in terms of %fat.

So fat loss does not mean weight loss! When you burn fat you can also build muscle tissue that is mainly water, and heavier than fat (that's why fat always floats on the top of water) and so can mask any weight loss associated with fat loss. However, the question, how much exercise to burn fat, is easily answered: it's impossible to tell!

The reason for that is that exercise will burn nothing if you eat a diet containing more calories than you expend. You must exercise sufficient to use up the energy in the food you eat, and then some more. What you are trying to do is to force your body to seek another source of carbohydrates to convert to glucose. When you exercise you need glucose to undergo a reaction known as glycolysis that converts it to pyruvate - the raw material for the Kreb's Cycle that results in energy generation.

If there is a lack of carbohydrate in your diet in relation to the amount of exercise being carried out, then your body will seek another source. First it will look to its fat reserves, which have been stored in times of plenty for use in times when food is scarce. This was essential to prehistoric man's survival in winter, though not needed so much today.

The fat is burned to form glucose that is then used for energy production. When oxygen is present (aerobic exercise = aerobic glycolysis) the glucose is oxidized to pyruvate, but when oxygen is absent (anaerobic exercise = anaerobic glycolysis) a process known as lactic acid fermentation takes place that also forms pyruvate, but is a much more inefficient use of glucose than aerobic glycolysis.

So there are two factors here: how much of a calorie deficit there is between your dietary carbohydrate content and your energy demand, and whether the exercise is aerobic (jogging, swimming, cycling, aerobics) or anaerobic (weightlifting, sprinting). For these reasons alone it is not possible to say how much exercise to burn fat you would need to take assuming you did have the equipment to measure fat loss.

What can be said is that if you take sufficient aerobic exercise to be sure of a significant difference between the calorie content in your food and the calories burned by the exercise you take (500 - 1000 calories difference), then you will lose weight. If you then undertake some anaerobic exercise with a high protein diet, you should also burn fat and develop muscle tissue. Not only that, but the extra muscle tissue will help to increase your metabolic rate, which would then help to burn off even more fat.

By 'burning' fat, you are not literally burning it, or even using it directly for energy. What actually happens is that the fatty tissue, which is a carbohydrate, undergoes chemical changes to eventually convert it to glucose in the same way as any other carbohydrate. The more varied exercise you carry out, as a mixture of high, medium and low intensity cardio and aerobics mixed with anaerobic exercise such as lifting weights, then the more likely you are to lose fat.

There is no such thing as 'The Fat Burning Zone' you hear so much about. It's a myth that has somehow grown until even sensible people believe it. You burn fat when you have no other carbohydrates left. Fat is a longer chain carbohydrate and it takes energy to break down, but it's original intention was as an emergency energy source when the cave men could no longer hunt for animals during winter. Even today, bears build up large fat stores before hibernation. That's what fat is for - to convert to glucose and then to energy.

In addition to losing fatty tissue you can also lose muscle tissue with a significantly large calorie deficit between what you need to stay alive and what you eat. That's why starving people become very skinny - their limbs are like sticks because all the fat and most of the muscle tissues have been broken down for energy. Muscle is protein, which is a combination of amino acids and carbohydrate.

There is not set amount of exercise needed to burn fat - it depends on your energy demand and the carbohydrate and protein content of your diet. Only these two dietary components can be used to generate energy. Were you a bear you would burn fat when hibernating and eating no food, yet you could be asleep the whole time. No exercise - just metabolism!

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