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Lose weight while you sleep


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Lose weight while you sleep

  3. 3. MAXIMIZE FAT BURNING CELLSIn 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
  4. 4. 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 at rest, islargely determined by how much musclemass we have in our bodies. (This isespecially important when selecting a weightloss program, because most diets cause youto lose muscle mass as well as fat mass.)
  5. 5. Why is lean body mass so important? Muscleburns more calories at rest than fat. This isbecause muscle cells are much more activethan fat cells due to their basic functions.Muscle cells are constantly burning energy toallow our bodies to move, to repairthemselves, to grow in response toexercise, and to replenish energy that theyburns during activity. By sharp contrast, theonly real function of fat cells is to store energy inthe form of fat. This requires very little
  6. 6. 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
  7. 7. Given the importance of lean body mass inburning calories, one of the important things todeal with during weight loss is the loss ofmuscle mass. In most diets, especially those inwhich calorie intakes are very low, anotherproblem occurs besides the slowing ofmetabolism. This consequence of dieting makesit harder to lose weight. People losing weight tooquickly also begin to lose muscle mass. Theproblem with this is that the loss of muscle masseventually leads to an overall slowing ofmetabolism simply because your body has lostsome of the muscle mass that burns
  9. 9. Research indicates that strength training or“resistance exercise” can help prevent someof the 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 musclemass while losing weight. Those who attemptedto lose weight by diet alone or by diet andaerobic exercise did lose some muscle
  10. 10. The results are clear: doing “resistanceexercise” helps to prevent the loss of musclemass during weight loss. Resistance exercise isdesigned to build up muscle strength andmuscle tone. If done properly, it helps youretain and increase muscle mass so that youhave more cells that burn calories faster.So if you want to help your body burn energyand metabolize stored fat, you need toincorporate resistance-training activities thattone your body and build, or at leastretain, muscle
  11. 11. Get Friendly With ResistanceTrainingIf 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 your life, andyou can retain the muscle mass that will helpyou burn calories faster and help you loseweight while you
  12. 12. 9 Simple Things You Can Do ToGet Resistance Training(Remember to check with your doctor beforeundertaking any new exercise program)
  13. 13.  Understand how keeping lean body mass helps youburn calories. Lean body mass or muscle mass burnscalories at a rate three times faster than fat mass orbody fat. Thus, the more muscle you retain, the betteryour chances at long term weight loss. Strength training or resistance exercise (such asweight lifting, push-ups, sit-ups) are the kind ofexercises that will help you retain and increasemuscle mass. Ideally, strength training should be donedaily with a plan to work your large muscle groups withincreasing resistance. However, if this isimpractical, remember that any exercise is better thanno
  14. 14.  Remember to do warm-ups and stretchingbefore doing any exercise to prevent injury. 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 machinesand other equipment, now is a good time toconsider making this a part of your routine.The most important thing is go
  15. 15.  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
  16. 16.  Tone your leg muscles with ‘stand ups.’ Ifyou are sitting in a chair, simply stand up rightnow and sit back down ten times. Thisexercise tones your thighs and gluteusmaximus (buttock muscles). If you do this untilyour legs begin to feel a little burningsensation, you are doing well. You can buildup your number of repetitions as you go andyou can do this practically
  17. 17.  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 up. 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
  18. 18.  Arm curls are an exercise that requires somekind of weights. Hand weights are ideal forthis. If you don’t have any hand weights andare not very strong, simply use a can of soupin each hand for weights. Start with your armsin an extended position hanging at your sidesand curl your arms forward and upward untilthe weight is level with your shoulder. Then liftthe weight straight up and extend your armupward. Then come back down and repeat.What this does is tone your upper arm andshoulder
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