Diet or exercises: what matters more when losing weight?

Staying active is an important part of any weight loss or weight maintenance program. When you are active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight. But what is more effective to lose weight, diet or exercise?

Both are important. However, although diet has a greater effect on weight loss than physical activity, the latter has a greater effect in the prevention of weight recovery after weight loss.

For most healthy adults, the US Department of Health and Human Services. (Department of Health and Human Services) recommends these guidelines about exercises:

► Aerobic activity. Perform a weekly minimum of 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity.

However, to lose weight effectively or to maintain it, some people may need up to 300 minutes per week of moderate physical activity. You can do a combination of moderate and intense activity. The guidelines suggest dividing these exercises during the course of the week, and the activity sessions should be at least 10 minutes.

Examples of moderate activity:

Light walk, dance, housework, take the pet for a walk, ride a bike, swim, etc.

Examples of vigorous activity:

Jogging, climbing at a rapid pace or climbing a slope,

fast commuting by bicycle, fast swimming;

sports, competitive games, etc.

► Strength training. Do strength training exercises at least twice a week. The guidelines do not establish the specific amount of time for each strength training session.

Strength training may include the use of weight machines or activities such as loading grocery items or working intensely in the garden.

As a general goal, try to do at least a total of 30 minutes of physical activity every day.

How many calories am I burning?

Since 3500 calories equals about 450 grams of fat, you need to burn 3500 calories more than you eat to lose 450 grams. So if you reduce your daily diet by 500 calories, you would lose about 450 g per week (500 calories x 7 days = 3500 calories).

There are other factors that can affect this equation. Due to the changes that occur in the body over time, you may have to reduce even more calories to keep losing weight.

Low Fat Diets - Are they Good?

The answer to this question is very simple: NO! Low fat diets are very bad for an individual's general well-being, not to mention his health. This is because healthy fat is very important in keeping your skin looking good, lubricated joints and a key factor in hormone production. If you want to eliminate something from your diet you need to start with sugar and not fat! By doing this you will actually get your glucoze level to be in a healthy range and this induces fat loss. Just do this! Eliminate sugar all together from your diet for a week or two and keep on doing what you do! You will see something change!

If you chose to go for a low fat diet your testosterone level will drop together with progesterone production. In case you did not know, both are important for men and women in order to loose weight. It's simple, if you do not have enough fat in your diet you won't have enough levels of testosterone to aid you in loosing weight because you can not develop muscle. Building muscle is the best way to get rid of fat and keeping it off.

People Still Don't Get Fat Loss

There are some things that never change and one of them is individuals that are fat and want to lose weight but simply do not understand how to do it properly. You surely saw one of them on the treadmil, walking for half an hour with his cell phone at his hear talking in the same time for half an hour. That is no workout! Leaving that aside let us talk about the subject at hand. The facts are simple: you need to burn more than you eat in order to lose weight. How hard is that to understand? People start eliminating fat from their diets thinking that will make them immediately lose weight, without even thinking about what specialists say: some fats are good for you! Others start eating more times per day, in smaller quantities because this is how you should eat to help out your body. Again, they do not understand that you need to eat properly not less. If I eat a box full of chocolates instead of a stake then I do not gain anything here. Loosing weight is 80% a proper diet, 10% workout and 10% motivation and will to learn.

A cardio workout is not effective unless combined with a diet. You can not loose weight if you consume 300 calories and drink a protein shake after your workout that brings in 500 calories. Loosing fat is easy but you can not do it by exercise alone! How long will it take till people understand this?

Use a Balanced Fat Burning Diet for Abs

By now you have to know that you can not get those sexy abs you are looking for this summer by doing hundreds of crunches and that you have to work hard in the kitchen as well. A bodybuilding diet is a must have if training and wanting to loose weight together with getting sexy, hot abs. If you do not burn that extra fat you have there over your muscles there is no way you can achieve your goal.

Here is another news flash if you need it! Everybody out there has great abs. Human anatomy can prove this. You have great abs there but they are covered with a layer of fat and water. The only thing you need to get to see your abs is reducing the body fat covering it and making it low enough for the muscles to show. In most cases this will happen when body fat falls below 10% for men and 13% for women. If you want those abs to show even better you need to lower it even more to get a defined aspect until around 6% for men and 11% for women. Yes, for women it is a lot easier but men usually throw more motivation behind it. We all love a woman with a flat stomach, those defined "six packs" are not really necessary. For a man we must agree that he looks better if the abs look better.

The basics for a fat burning diet stands in 40% proteins, 40% carbs and 20% good fats. This means that fruits and dairy products need to be eliminates because they have simple carbs that can slow down fat loss. Talking about carbs now you have to know that they must come from complex slow releasing ingredients like brown rice, sweat potatoes, oatmeal in a combination with sources full of fibres like broccoli (yes I know most people hate broccoli I do too) or green beans. Your proteins must come from lean red meat, tuna, chicken or turkey. The main sources of fat should be extra virgin olive oil or flax seed oil. There is no great philosophy to have a good balanced fat burning diet for abs. You just have to be motivated and stick in there!

Bodybuilding Helps You Loose Weight

Right before I go to sleep there is one thing I want to point out here! Bodybuilding is a great way to loose weight even if you might not realize it! In such a resistance/bodybuilding workout you do burn more calories than you think and if hit with a simple and proper diet and good sleep you WILL be loosing weight in no time!

Common Mistakes in Bodybuilding

There are a lot of mistakes that one can do when working out and the list is quite big and can take months if not years until a bodybuilder can achieve the proper discipline to practice this sport. It is always a good thing to know what the most common mistakes are and should be a reality in training for novices and professionals.

First of all there is a need to talk about cardio workout. Most of us know that you can not loose waith and get a great waist without cardio. The problem is that a lof of people overdo it and this has a bad effect just as with any excess in one's life. The best way to handle this situation is analyzing your workout. If you are lean but do not look lean and cardio is not doing anything you should cut all cardio workout to 50% of what you normally do for some time. If results appear then this is your problem. A lot of people fail to understand this.

Carbs are vital to your workout. Starting a diet with small quantities of carbs can lower your metabolism because this is how the body reacts to the lack of carbohydrates. If you take on this type of a diet you have to realize that carbs are important and you should take in some shakes with high carbs as they are the ones that give you energy. If you do not have energy for your heavy workout the body can only suffer!

Many individuals (when trying to loose weight) will use lighter weights. In order to achieve your goal you have to maintain the same standard of training and using lighter weights will not help you loose pounds. Keep on training hard and work on your diet and supplements rather than lowering your workout!

The European Parliament Helps Out

I am sure all of you saw a lot of commercials for "incredible" products that are labeled with something like "Eat and loose weight". These statements are put there to mislead instead of help out. We all know how important it is to eat properly and most of us should know (if you don't already) that there is not one single product out there that will make you lose help without exercise. It's very simple: you eat you put on weight! If you eat healthy and exercise you can lose weight. The good news is that the European Parliament is set to talk about and discuss the situation. It is said that soon there will be a change in reglementations that will not allow companies to write fictious statements on their products. I'm sure all people that now how to live healthy will salute this!

Easy Weight Loss for Dog Lovers By: Michael Bens

Once in a while we will also add some articles taken from article submision websites. We hope this will improve your experience with our blog. Here is the first one:

Easy Weight Loss for Dog Lovers

By: Michael Bens

If you need to lose weight, more than likely you are thinking in terms of diet and exercise plans, not pets. There are, however, several reasons why getting a dog may be the best thing you ever do, in terms of weight loss. Having a dog can lead to several small but significant lifestyle changes that all add up, over time!

For one thing, a dog requires a minimum of one hour a day of walking – and that’s every day, not just sunny days, and not just when you feel like it. Of course, you can just take the dog into the yard and throw the ball for it, but why not take advantage of your canine companion and go for real walks every day? It’s better for you, and better for the dog. Over time, it gets to be very enjoyable.

Some people feel that just the act of getting a new puppy is weight loss measure in and of itself. Until it’s trained, it’s more than likely to keep you on your toes – you’ll be lucky to get a chance to sit down and eat, let alone cook! That initial crazy period usually ends pretty quickly, though. Besides walking, here are some other tips for easy weight loss with dogs.

Here’s a great trick – feed any bits of food you don’t want or think you shouldn’t eat to the dog. For example, I haven’t eaten a toast crust in over two years. I used to eat them just to be rid of them. It just seems wrong to throw them in the garbage, somehow. But feeding them to the dog is nothing more or less than symbiotic. You may not think this is a great weight loss measure, by the way, but I’m sure that all those crusts add up!

I must admit (and veterinary dog food purists, close your ears!) that it goes a bit further than that. What if you have made a yummy pasta dish, and there’s just a little left, not really enough to be worth putting in a plastic container and saving? If it’s not so good, I’d throw it out, but if it is good, that puts me in a spot. I’ll probably either eat it outright despite being full, or pick away at it over the course of a few hours until it’s gone. This can be avoided if you just simply and automatically give it to the dog. After all, dogs evolved alongside humans for millennia in exactly this way. They ate the leftovers of whatever their human companions were eating. Nowadays, the pet food industry cautions us against doing so, but if the food you’re eating is reasonably healthy, who’s to say that feeding small bits of it to the dog will do the dog any harm at all?

Personally, I have, on occasion, sunk even lower than that in canine gastrointestinal abuse. There is a brand of white cheddar popcorn, marketed as ‘Smartfood’ and sold in huge bags, with about a day and a half worth of calories in each. I love it. I love it so much I have been known to eat a whole bag over the course of a few hours. It’s delicious. It’s the kind of thing I should never buy a bag of. But if I do, and I’ve ripped into it, and it’s disappearing, I can do damage control by periodically pausing in my binging to tip large amounts of the popcorn into a bowl on the floor, where it is just as quickly eaten up by the dog.

It helps to have a big dog. I don’t know that any of these measures would work so well with a little one that can’t eat quickly. It helps, also, if the dog is at least half black lab. They are purported to have iron cast stomachs, rather like goats, and this has proven to be true in the case of my dog – as proven when, at the age of eleven months, she ate four tubes of oil paint, metal and all. She ate all the reds, yellows and oranges, strangely enough ignoring the cool side of the color wheel completely – and, amazingly, suffered no ill consequences at all!

Authored by Michael Bens. For more great information on weight loss, diets, nutrition, and living a great healthy life style visit Gabae Weight Loss

Article Source: www.ArticlesBase.com

Obese Men are most likely to die after car crash

I just found out about an interesting study. It was conducted in Milwakee, USA and it showed that if the person that was involved in a car crash is obese there are more chances that he/she will not make it. A well known fact has been proven some time ago: obesity decreses the body's ability to recover after any kind of injury. Here is what the specialists said:

"Obesity imparts anatomical and physiological changes that may either protect or interfere with the body's response to injury. However, it would be a very costly process to have a car modelled on the person's shape to make it as safe as possible - that's really a bespoke car and would take a lot of money and effort to produce. It would be preferable to try to stop people having car accidents in the first place. People who are obese probably have an adverse risk profile and as such are less able to withstand adverse effects on the body and serious injury."

Weight Lifting helps women to counter Middle Age Spread

A recent study has been conducted at The University of Pennsylvania's Center for Clinical Epidemiology and Biostatistics. It concluded that women that lift weights two times per week have a lower chance to get the Middle Age Spread that most women are afraid of. Kathryn H. Schmitz, one of the people responsabile with the study declared:

"This study shows that strength training can prevent increases in body fat percentage and attenuate increases in the fat depot most closely associated with heart disease. While an annual weight gain of one to two pounds doesn't sound like much, over 10 to 20 years the gain is significant."

10 Tips to help you lose weight

1 . Work out at least 3 times per week

2. Don't eat much but varied and every 3-4 hours

3. Drink a lot of water

4. Don't miss any planed meal

5. Keep a jurnal so that you can note what you ate

6. NEVER miss breakfast

7. Stop trying to lose weight fast. It's better, safer and with bigger results if done properly and slowly

8. Don't cheat in your diet. To make it easier to hold you should eat what you want in one day per week. The other days should be dedicated strickly to the diet

9. Give yourself a reward once you crossed a goal you wanted to reach

10. Think possitive! You can lose weight and you are going to do it!