how to burn fat permanently; burn the recommended 2pounds(lb) per week.

This is one of the first topics I discuss with my clients before they set their goals and commence training. Reason being that without having this discussion most clients set goals that are unrealistic and in the long run would lead to only temporary weightloss.

In order to burn fat almost permanently, researchers and very experienced trainers advise that we set our weightloss goal to around 2lb per week. They further stress that any weightloss that is more than 2Ib, there about, will in most cases lead to temporary weightloss. now over the course of training myself and others I have tried to understand why this is so and I have discovered 2 reasons why this may be so;

#1. WE RUN THE RISK OF LOSING LEAN MUSCLE MASS
Energy is stored in the body as fat and glycogen. When carbohydrate is taken into the body and broken down it turns to glucose, which gets used by the body at that time or stored as fat or glycogen. Glycogen is stored in the muscle (the bigger the muscle the more its glycogen storage capacity). Our body expends energy at every time ‘t’ meaning that at everytime of the day, even when at rest our body uses up energy. Now that energy is either gotten from the stored fat or glycogen. To burn fat permanently we should aim to reduce the amount of stored glycogen being used as energy and increase the amount of stored fat used as energy. When we burn more than 2Ib in a week we tend to make use of more glycogen which causes a reduction in muscle size. Reduction in muscle size also means a reduction in body metabolism and a reduction in body metabolism leads to a reduction in the amount of calories burnt at rest which invariably means less fat would be burnt at rest due to the reduction in body metabolism.

Our body metabolism plays a major role in making sure we keep fat off permanently. So since burning more than 2Ib per week might risk reduction in body metabolism at rest, we are advised to stick to the 2Ib per week recommendation if our goal is to keep the fat off permanently.

#2. WE MIGHT NOT BE ABLE TO KEEP UP WITH THE INTENSE TRAINING, DIET OR SUPPLEMENT PLAN.
To lose more than 2Ib a week most of us have to go to far reaching lengths like tying your lower and upper jaw together, spending long hours in the gym everyday or taking supplements that can not be used for a prolonged period of time because of side effects. I have seen cases like these several times. After doing these things for a while the people actually lose weight massively but once they stop whatever it is they are doing they add back the fat faster than before.

There was a recent case like that in the last gym I worked with. The lady in question had used one of these Chinese supplements a while ago and she lost so much weight but after about three months she was told that she had to stop taking it for a while because of the side effects it may cause due to prolonged usage. She stopped it and in a very short time of not using it she became fatter than she ever was ( it was at that point she came to the gym). Except whatever you are doing to lose more than 2Ib per week also helps you build lean muscle mass and is something you can keep doing all through your life, please desist from doing it or you may never keep that fat off permanently.

So as we can see from the two points sited above, to burn fat permanently we need to keep our weightloss goal, around 2pounds(Ib) per week.

you are advised to see a doctor before you make any significant changes to your diet and workout.

If you have enjoyed this article please follow this blog for updates on new articles. Also follow me on facebook and tweet for daily fitness tips, updates and new offers. please consider sharing this article to helps others gain the knowledge you have just gained.

For personal training, customized workout, deit and supplement plans contact us on; +2348164297612, kayceenma@gmail.com or BB pin:3245428e.

Regards
kaycee
Mr Body Perfect 2011

3 routines the ladies love

I know some guys are probably reading this article because they always want to be in the know when it comes to pleasing the ladies. Well that’s cool but the ‘routines’ we are talking about here are fitness related routines. Sorry to disappoint you. ‘lol’. Still you can learn a thing or two especially if your lady likes going to the gym.

As a trainer from my dealings with clients I have discovered 3 basic workouts that keep the ladies coming back for more. At the last gym I worked with, I noticed that a lot of ladies preferred these workouts because they are intense and less boring compared to using the treadmill and stationary bicycle. The workout are as follows;

#1. AEROBIC DANCE.
Aerobic dance involves stretching and natural movements of the body in a rhythmic and organized manner. The idea behind aerobic dance is to make you expend energy while having fun. There are 2 types of aerobic dance; high-intensity and low-intensity aerobic dance. Most people and even trainers don’t know that not everybody can participate in high-intensity aerobic dance and some may not even be able to participate at all whether high or low intensity because they have a health condition that makes them not to be able to tolerate the stress and movements that are involved. The ladies love this workout because its intense and very enjoyable. The fact that there’s music at the background and there are other people doing the steps with you makes you forget the fact that you are working and allows you to just have fun. You are advised to see your physician, to be sure you are in good enough condition to participate in an aerobic dance class, in other to avoid injuries.

#2. CORE TRAINING.
now this is one of the most fundamental workouts and should be included in any workout plan no matter what your goals are. Ladies love working on their core more than any other part of the body, especially ladies with a really messed up mid-section. Core workouts are one of the hardest workouts especially for the ladies, yet they don’t feel complete when they Leave the gym without doing them. Judging from the fact that the goal for must ladies is to strengthen their core and not to build abs, I make my female clients do core workouts almost everytime we meet, which in most cases is 4-5 times a week. The reason why most women love working on their core is because they have this illusion that working on their core helps them burn the fat around the mid-section. Often times they get disappointed when I tell them it doesn’t burn the fat any more than a pushup or squat will. After telling them this I console them by telling them what it actually does, which is; strengthen the walls of their mid-section. When the walls of the mid-section become stronger, they become firmer and the mid-section reduces to some degree even with the fat still there. For further reduction we have to burn the fat around the mid-section and to do that we have to engage in cardiovascular exercises. Core training also helps for a better posture.

#3. BOXING
boxing? Yeah boxing. The ladies love this workout because they have this illusion that it will burn the fat in their arms faster. Well it actually doesn’t burn fat any faster than any other high intensity workout. And yes, it does burn a high amount of fat because its a high intensity workout. Did I just contradict myself? No, I didn’t. What I’m saying is that yes it burns a lot of fat but its no different from skipping (jumping rope) at a high intensity or cycling really fast. And one other thing you should know is that it burns fat equally all through the body and not just the arms. Boxing is a good workout for burning fat because it is a high intensity workout and its pretty demanding. Most women can’t last ten minutes boxing because of the amount of energy they expend when doing the workout and they also don’t really concern themselves with the techniques of boxing as a sport. They just keep punching the bag as fast as they can for a short time, then rest for about a 10-20 seconds and then hit it again. This is one workout that most gyms in Nigeria don’t engage their clients in because the don’t have the punching bag. I advise every gym to get one because its not expensive and boxing as a workout works like magic when it comes to keeping the female customers.

Ladies make use of these 3 workouts in your daily weightloss routine because most of you will definitely enjoy them and they work wonders.

you are advised to see a doctor before you make any significant changes to your diet and workout.

If you have enjoyed this article please follow this blog for updates on new articles. Also follow me on facebook and tweet for daily fitness tips, updates and new offers. please consider sharing this article to helps others gain the knowledge you have just gained.

For personal training, customized workout, deit and supplement plans contact Kaycee on; +2348164297612, kayceenma@gmail.com or BB pin:3245428e.

Regards
kaycee
Mr Body Perfect 2011

4 simple ways to burn more fat

You are probably eager to get any information on how you can loose a few extra pounds. Well that’s why I’m here for you and unlike most of my articles I want to make this a short one because like I stated in the topic, they are ‘simple ways’ and so they will not need too much talking.

To kickoff I will start by telling you that you shouldn’t cut down too much on your calories at the begining of your weightloss program because it might do more harm than good. Studies have shown that “to be on the safe side” a beginner should target a loss of 2 pounds per week. Now here are the 4 simple ways to burn more fat:

#1. EAT MORE PROTEIN:
Protein is the highest thermogenic Macro-nutrient with 30% thermogenic effect. Meaning if you take in 100calories of protein you will burn 30calories during digestion. Protein also takes a lot of time to digest, so that means your body will work for a long period of time, expend more energy and burn more calories which means more fat.

#2. EAT SMALL MEALS FREQUENTLY:
My advice is that you eat small healthy meals 5 or more times daily with about 3-4 hours between meals. Reason being that the 1st 3-4 hours after eating the body does a lot of work to digest the food and during this process of digestion there is an increase in the body’s metabolism which causes a lot of energy to be used and that means a lot of calories will be burnt. 3-4 hours after eating, the major work of digestion is over (digestion continues but at a lower energy consumption rate)and at this stage the body’s metabolism is close to normal. Now to make sure that our body’s metabolism remains high in order to burn more calories then we must take in small healthy meals (dairy products, fruits, vegetable and so on) every 3-4 hours daily.

#3. DANCE MORE OFTEN
Unknown to many, dancing is a cardiovascular exercise. Have you ever really danced in such a way that you noticed yourself sweating or panting for breath? Well that’s because your heart rate went up in the course of dancing. Basically anything that makes you move your body for a period of time, makes your body work and anything that makes your body work, burns more calories and more calories means more weightloss. So those of us who love dancing don’t have to wait till we can hit the club anymore because we can now include dancing in our weightloss regimen.

#4. DRINK A LOT OF ICE WATER
Contrary to popular believe ice cold water actually helps to burn fat. When we drink ice water our body system reacts because the temperature of the water and that of our body are not the same. Now when our body reacts, it tries to bring the temperature of the water to the temperature of the body. While doing this the body is made to do more work and use up more energy than it usually does during rest. As we all know more energy means more calories burnt and more calories burnt means more weight lost. Studies show that we need to drink atleast a gallon of water per day and another study shows that we can burn up to 100calories a day just by drinking a gallon of ice water per day.

There you have it. Add this 4 steps to your daily weightloss program and you are bound to see improvements as the weeks roll by.

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Regards
kaycee
Mr Body Perfect 2011