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Lose weight while you sleep™


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  • 1. Terry Shintani, MD, JD, MPH,
  • 2.
  • 3.  Do NOT change your diet or exercise levelwithout guidance from your medicaldoctor, especially if you have healthproblems or are on medication. The information in this book is intended asgeneral information about diet and exercise.It is NOT a substitute for professionalmedical
  • 4.
  • 5. In this section, we’re going to focus on howmuch lean body muscle you retain and itsimpact on calories. Muscle mass is relatedto the way our body burns
  • 6. Lean body mass is just another way of sayingmuscle mass. Our Resting Metabolic Rate(RMR), what you now know is the rate atwhich we burn calories while we are atrest, is largely determined by how muchmuscle mass we have in our bodies. (Thisis especially important when selecting aweight loss program, because most dietscause you to lose muscle mass as well as fatmass.)
  • 7.  Why is lean body mass so important? Muscleburns more calories at rest than fat. This isbecause muscle cells are much more active thanfat cells due to their basic functions. Musclecells are constantly burning energy to allow ourbodies to move, to repair themselves, to grow inresponse to exercise, and to replenish energythat they burns during activity. By sharpcontrast, the only real function of fat cells is tostore energy in the form of fat. This requiresvery little
  • 8. Muscle cells, even if they are inactive, burnan average of 13 calories per kilogram perday while fat cells burn an average of only4.5 calories per kilogram per day (8). Whenmuscle cells become active they, ofcourse, burn even more than they do at
  • 9. In other words, muscles burn about threetimes as many calories as fat does whenthey are at rest and when you are asleep.Thus, it stands to reason that the moremuscle mass you have on your body and theless fat mass, the more calories you willburn at all times. This is confirmed bystudies that indicate that one of the mostimportant determinants of Resting MetabolicRate (RMR) is body
  • 10. Given the importance of lean body mass inburning calories, one of the important things todeal with during weight loss is the loss of musclemass. In most diets, especially those in whichcalorie intakes are very low, another problemoccurs besides the slowing of metabolism (thatwas described in NATURAL FAT BURNINGSTRATEGY #1). This consequence of dietingmakes it harder to lose
  • 11. People losing weight too quickly also beginto lose muscle mass. The problem with thisis that the loss of muscle mass eventuallyleads to an overall slowing of metabolismsimply because your body has lost some ofthe muscle mass that burns
  • 12. Research indicates that strength training or“resistance exercise” can help prevent some ofthe loss of muscle mass that naturally occursduring weight loss. For example, in the studydescribed earlier in which weight loss wasattempted through diet and exercise, it wasnoted that the group that did strength trainingdid not lose a significant amount of muscle masswhile losing weight. Those who attempted tolose weight by diet alone or by diet and aerobicexercise did lose some muscle
  • 13.  The results are clear: doing “resistanceexercise” helps to prevent the loss of musclemass during weight loss. Resistance exercise isdesigned to build up muscle strength and muscletone. If done properly, it helps you retain andincrease muscle mass so that you have morecells that burn calories faster. So if you want to help your body burn energy andmetabolize stored fat, you need to incorporateresistance-training activities that tone yourbody and build, or at least retain,
  • 14.  If nothing else, do simple, home-basedexercises that require strength such as push-ups, sit-ups, or stair-stepping for starters.Make strength training a part of yourlife, and you can retain the muscle mass thatwill help you burn calories faster and helpyou lose weight while you
  • 15. (Remember to check with your doctor beforeundertaking any new exercise program)
  • 16.  Understand how keeping lean body mass helpsyou burn calories. Lean body mass or musclemass burns calories at a rate three times fasterthan fat mass or body fat. Thus, the moremuscle you retain, the better your chances atlong term weight loss. Strength training or resistance exercise (suchas weight lifting, push-ups, sit-ups) are thekind of exercises that will help you retain andincrease muscle mass. Ideally, strength trainingshould be done daily with a plan to work yourlarge muscle groups with increasing resistance.However, if this is impractical, remember thatany exercise is better than no
  • 17.  Remember to do warm-ups and stretchingbefore doing any exercise to prevent injury.There are simple methods to prevent injury andto maximize the value of your workout. Thereare many good, simple books about strengthtraining and injury prevention that you couldread. Get one that suits your interests andlifestyle and apply the principles you learn. Join and use a health club: For those of youwho are able and have a health club nearby, oreven a YWCA or YMCA, with weight machines andother equipment, now is a good time to considermaking this a part of your routine. The mostimportant thing is go
  • 18.  If joining a club is not practical, considerexercise equipment or some simple homeexercises at the very least. The basic idea isto exercise your large muscle groups formaximum effect. This includes your legmuscles, abdominal muscles, chestmuscles, back muscles and upper armmuscles. Try the following four simpleexercises and you’ll get a feel for exercisesthat will help maintain muscle tone in all ofthese
  • 19.  Tone your leg muscles with ‘stand ups.’ If youare sitting in a chair, simply stand up right nowand sit back down ten times. This exercise tonesyour thighs and gluteus maximus (buttockmuscles). If you do this until your legs begin tofeel a little burning sensation, you are doingwell. Sit-ups are an old-fashioned but very effectiveway to tone your abdominal muscles. If sit-upsare too strenuous, you can do “crunches” by justcurling your body forward from a lying positionwithout completely sitting
  • 20.  Push-ups are another old-fashioned, effectiveway to tone up your chest muscles and triceps(the muscles in the back of your upper arm). Ifyou can’t do full push-ups, start with knee push-ups, that is, push-ups that start with your bodyon its hands and knees rather than hands andtoes. Arm curls are an exercise that requires somekind of weights. Hand weights are ideal for this.If you don’t have any hand weights and are notvery strong, simply use a can of soup in eachhand for
  • 21.