Saturday, November 17, 2012


1) There are two ways to attack the excess fat (not bodyweight) issue. Muscles weigh more than fat, and are denser in structure. The strategy is to build/maintain muscle while losing fat. Most faddish diets tend to end up with loss of BOTH muscle/lean tissue (bone/connective tissues) and fat.
2) Nutrition + Exercise = Body composition.
3) You can increase lean muscle and lose fat = same weight.
4) You can increase aerobic activity (continuous, activity, done at Zone 1-3) for at least 30-60 minutes per session. Aim for heart rate of 50-60 percent of Maximum Heart Rate/MHR (220-Age). As you get fitter, work to not more than 70 percent of MHR.
5) More exercise sessions = more calories burnt.
6) More muscles/lean tissue = more calories consumed at rest (called Metabolism).
7) Aim to work at least 5 sessions per week (30-60 minutes of activity such as fast walking, jogging, swimming, cycling).
8) The key to successful fat loss is consistency and continuity.
9) Rest is important. Sleep at least 7.5/9 hours a night when you are exercising regularly. Thankfully you should sleep naturally and well.
10) I recommend 2 days on/1 day off, or 3 days on/1 day rest.

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