Weight Lifting For Fat Loss

 Increased metabolic rate

The first reason weight lifting is a good option for fat loss is because it boosts metabolic rate both over the short term as well as over the long term. In the hours after an intense weight-lifting session you will experience an increase in metabolic rate. What’s more, weight lifting will help you maintain your total amount of lean muscle mass, creating a permanent increase in metabolism.

Cardio training will only cause a short rise in metabolic rate for an hour or two after the session, taking away from the overall calorie-burning benefits compared with resistance training.

Often, overdoing cardio will actually decrease your total lean body mass, so you could see a reduction in metabolism over time working against your fat loss efforts.

Altered Body Composition

The second reason to choose weight lifting for fat loss purposes is because, while cardio may make you lose weight, weight lifting will help you lose body fat, altering your body composition.

Many individuals who just hop on the treadmill to lose the pounds don’t end up looking much different — even if they do successfully lose 10 to 20 pounds. This is because they still have the same proportion of muscle mass to body fat; they are just “smaller.”

Weight training will help change the way you look completely, giving the impression that you’ve replaced fat with muscle and are actually working at improving your body and changing your body composition.

Design a Fat-Loss Training Program

While you aren’t going to be doing a completely different type of weight-lifting workout compared to if you were attempting to build muscle, there are some important alterations that do need to be made when you are weight lifting for fat loss.

Decrease Total Volume

Because you’ re no longer taking in as many calories, it’s important that you reduce the total volume of your program. Generally, you can reduce the total volume by ½ to 2/3s and not experience any decrease in strength.

This is important to do because if you attempt to maintain the same volume while taking in fewer carbohydrates, you are not going to recover from workout to workout as you used to, and will quickly see your performance levels drop.

Maintain Weight Intensity

It’s essential that you keep the same intensity on the bar by not reducing your total weight lifted. A big error many people make is to decrease the weight while bumping up the reps, thinking this will create a greater caloric burn.

While it is true that high-rep training does tend to burn more calories while you are actually doing it, it will not maintain your lean body mass as well, thus your overall metabolic rate will slow. Additionally, if you maintain the weight on the bar throughout the diet period, it’s going to be easier to pick up where you left off after your muscle-building cycle, should you choose to pursue another one.

Utilize Circuit-Style Lifting for Cardio

The last thing you may want to consider is utilizing circuit-style weight lifting to replace any cardio you are currently doing. This style of workout will be completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism than plain cardio.

If you are going to do some circuit training using lighter weight, be sure you are still incorporating enough rest between that and your heavier weight-lifting sessions. Since you are still loading the muscles with weight, it’s critical you don’t perform too many sessions back to back, otherwise CNS or muscular overtraining will become an issue.

Circuit-training cardio workouts will work better for those who are utilizing a two-day, full-body workout program rather than something where they are only lifting heavy three to four days a week.

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Six Best 6 Pack Abs Exercises for an Eye Catching Look

 Everybody wish to have those well defined and amazing 6 pack abs. Many are going through the typical vigorous exercises to get those 6 pack abs. If you wish to have that great-looking abs, then you need to start the 6 pack abs exercises.

These can be achieved in 2 ways. Initially you should lose excessive body fat and after that you need to do workouts to build up the muscles. These two commitments can help you to get most toned abs. 6 pack abs exercises will specifically work on your rectus abdominal muscles.

Here are the best 6 pack abs exercises:

Cardio Exercises:

These are the first workouts that you can use to tone your muscles and abs at a time. To get toned abs, you should burn fat from all over the body, which can only be possible with the cardio exercises.

These exercises can increase your heart rate for a particular amount of time. Some examples of these exercises are bicycling, running, dancing, simple jogging and rowing.

Including the strengthening and cardio exercises into your daily exercise routine can speed up the metabolism and then build the muscles much faster as you lose excess fat.

Bent Knee Hip Raise:

This 6 pack abs exercise is the combination of the reverse crunch and traditional crunch, which is also known as full body crunch. This exercise can work on the rectus abdominis, engage your transverse abdominis muscle tissues, and both lower and upper abdominal muscles.

Leg Pull Ins:

Among the 6 pack abs exercises; this is very easily performing workout. This can be done on floor with the flat mat or on the flat bench. You can get more support on bench by holding sides, but this also have same effect when you do on the floor. Basically this will focus on the lower abdominal muscles.

Aerobic Exercises:

You can choose many simple aerobic exercises, which doesn’t need membership in any gym. These exercises include running, walking, biking, swimming, dancing and hiking.

Flutter Kicks:

This particular abdominal workout is a variation of the normal crunch and this works really well on the lower abs. You should do this exercise in the observation of professionals only.

Leg Raise:

This 6 pack abs exercise can be done using a flat bench or mat. Lower rectus abdominus region is the primary focus of this particular abs exercise.

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Anti Obesity Drugs Unlikely To Provide Lasting Benefit According To Scientists

 Scientists at the University of Liverpool argue that anti-obesity drugs fail to provide lasting benefits for health and wellbeing because they tackle the biological consequences of obesity, and not the important psychological causes of overconsumption and weight gain.

Dr Jason Halford, Reader in Appetite and Obesity at the University of Liverpool, points out that anti-obesity drug developers focus primarily on weight loss as their end goal, and do not take into consideration the motivational and behavioural factors that most commonly cause obesity. Obesity typically results from eating too much food combined with too sedentary a lifestyle. However, obese people may also have a complicated psychological relationship with food that makes it difficult for them to control their appetite sufficiently to manage their weight.

Obesity is one of the most serious public health problems of the 21st century and, according to Government predictions, is set to affect half of all men and more than a third of all women in the UK by 2025. Obesity is not only associated with a number of serious health problems, including type 2 diabetes, heart disease and reduced life expectancy, but also has a knock-on effect for the health service, industry, education and government – with a multi-billion pound cost to the economy.

Dr Halford said, “Anti-obesity drugs haven’t successfully tackled the wider issues of obesity because they’ve been focused predominantly on weight loss. Obesity is the result of many motivational factors that have evolved to encourage us to eat, not least our susceptibility to the attractions of food and the pleasures of eating energy rich foods – factors which are, of course, all too effectively exploited by food manufacturers.

“As psychological factors are critical to the development of obesity, drug companies should take them into consideration when designing new drug therapies. We’ve learned a great deal about the neurochemical systems that govern processes like the wanting and liking of food, and it’s time to exploit that knowledge to help people manage their eating behaviour.”

Anti-obesity drugs can work in different ways; for example, by suppressing appetite, altering metabolism or inhibiting the absorption of calories. There have, however, been serious concerns over the safety of the most commonly prescribed drugs, leading to the recent withdrawal of the European market leaders Sibutramine (Reductil, Meridia) and Rimonabant (Accomplia). As a consequence of these setbacks, there are few anti-obesity drugs in development.

Dr Halford and his co-authors explain that there are motivational, emotional and behavioural traits which are common to the obese. Typically, obese people have a heightened desire to eat, which is easily provoked by environmental factors such as food adverts. They display a pre-occupation with food and have a heightened preference for high fat and high sugar foods. Obese people also tend to eating faster and take larger mouthfuls which together result in them eating bigger meals.

However, despite eating larger than normal portions, obese people are less likely to feel full after eating, partly because of the energy-dense foods they prefer have a reduced impact on gastrointestinal hormone signals that help promote feelings of satisfaction and fullness. Consequently, there are a number of reasons why obese people have enduring, and easily provoked, feelings of excessive hunger which culminate in overconsumption.

Professor Tim Kirkham, an authority on the biopsychology of appetite at the University of Liverpool, said: “Novel, effective anti-obesity treatments must address these different factors. We need to identify drugs that can selectively affect the desire to eat, the enjoyment of eating, fullness and satisfaction. Interventions designed specifically to modulate these processes could help reduce the aversive experience of dieting, and maximize an individual’s capacity to successfully gain control over their appetite. Currently, we know little about the behavioural effects of anti-obesity drugs under development, and so we have little indication whether these new treatment address the underlying causes of obesity.

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Water Weight Loss – Losing Weight By Drinking Water

 Water weight loss is nothing but drinking more quantity of water to lose weight. This is one of the safest ways of losing weight. Take 2 cups of water before breakfast, lunch and dinner is really helpful in reducing weight.

What Actually Happens in Water Weight Loss

What happens actual in water weight loss is that when a person drinks water before meal will help in reduction of his appetite. With this reduction of appetite, less calorie intake takes place, which in turn leads to slightly more calories to burn than usually burn. Thereby, results in losing of weight take place.

This is one popular trick, which a person on diet can follow without any fear. This is also an effective tip for people who facing the problem of binge eating. As tummy is partially filled with water, it will automatically reduce the urge for heavy food intake. It is a known saying that a person can shed more weight by drinking more water.

Water weight loss not only involves drinking of water, but also involves consumption of water rich fruits and vegetable. This will help effectively in management of water.

Drink 8 Glasses of Water – Is it Really effective?

Along with water weight loss, almost all weight loss programs tell to drink more water, at least 8 glasses of water daily. It is has been proved by some studies that drinking more glasses of water in a day will actually speed up the procedure of losing weight.

Drinking more glasses of water directly related to increase in metabolism rate. It increases the rate at which the calories are burned. It nearly increases the burning of calories by 25 to 30%. However this increase in rate of calorie burning varies between men and women.

A study has stated that a person will burn nearly 17000 to 18000 more calories than usual by consuming one and half liter of water in a day.

Drinking Water vs Drinking Beverages

It is always better and healthy to replace beverages with water. We all know that drinks these beverages will only add up more and more calorie intake resulting into obesity. So, replacing these beverages with stop this adding more and more calories and also involves in burning more number of calories than usually.

There is even criticism regarding this weight loss as there are few researches are done pertaining to issue. Researchers say that moderate consumption of water is healthy and even result in weight loss, but excess consumption of water can result in water intoxication.

This water weight loss is will definitely speed up the process of weight loss and had shown more effective result among people of middle and older age. But, it has also shown some effect on younger people.

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