lose weight gym

Obesity is a serious health problem that affects millions of people worldwide. Being overweight or obese can lead to many health problems. These include heart disease, diabetes, high blood pressure, obstructive sleep apnoea and arthritis. It is estimated that 70% of Australian men and 50% of Australian women are overweight or obese and rates continue to climb. Obesity is a long term problem. It is caused by consuming more energy (eating too much food) than is being used through exercise and daily activities. Over a long period of time the excess energy (stored as fat) builds up and begins to cause serious problems.
Weight loss means the reduction of total body mass. It can be through the loss of fluids, fats and lean mass. There are different reasons why people want to lose weight. It could be to become physically fit, to improve health or to look good.

The quickest way to lose weight is through diet and exercise, period. That means taking in fewer calories than you burn. Starving yourself is silly because it sends your body into a low calorie burning mode, and it could cause serious health issues. Patience is a virtue when trying to lose weight, as with many endeavors. In the long run a smart every day diet combined with good exercise is the quickest way to lose weight. And the best part is you won’t regain the weight.

Diet means the everyday way you eat, not a short term solution for losing weight. Foods from each food group are part of a healthy, balanced diet. From there adjust down calories at times when some weight loss is needed.

Sounds like a big change, huh? It doesn’t have to be. You may already eat most of the foods needed for a well balanced diet, just not in the right portions. Cut down quantities, replace starches with whole grains, and you can still even eat cake while losing weight .

The key to maintaining a healthy diet is planning. When you fail to plan you miss meals, that leads to binge eating. When you fail to plan you often end up at the mercy of a fast food restaurant or a friend whose cooking leaves a lot to be desired when it comes to healthy foods. Plan meals in advance, including for occasions like parties and social gatherings. It only takes a few questions to find out what’s being served and plan the days other meals accordingly to not eat too much. Part of the plan is understanding that sometimes the plan will fail. Don’t let a failure discourage you. One cheated meal doesn’t mean the whole diet, remember it’s an every day for the rest of your life diet not just a few days diet, has failed.

As for exercise do 30 minutes of aerobic exercise seven days a week. That’s the goal, don’t worry if you miss a day here or there. Add extra exercise such as parking further from the store or office for a little walk, or using stairs instead of the elevator.

This exercise program’s aim is to help you develop an approach to weight loss that will not only improve your endurance but also be much more consistent. What this program will do is remove the excess fat from your body and leave your fluid levels intact and your lean muscle strengthened, unlike so any other programs that mislead you into believing you are burning fat when your weight comes down when you are actually losing water and muscle!

It is advisable that you get a check up from your doctor before embarking on any weight loss program or exercise regime, it is better to be safe rather than sorry and a green light from your doctor will be the mental stimulus you need to get started with your program.

Before commencing any exercise it is imperative to warm up properly by stretching your muscles and warming them up, by doing so you lessen the risk of muscle pulls and post exercise soreness.

Always remember that the saying no pain no gain is out of date! Build your exercises slowly but not so slowly that they are not a challenge. Consistent and moderated is what you should be looking for.

Day 1: Start off with a brisk twenty minute walk, preceded and followed by stretching exercises.

Day 2: Work on your upper body strength today press ups and sit ups would be ideal.

Day 3: Another brisk walk or jog for 10 minutes this time, but also a lower body workout in the evening, squats or a step workout would be great.

Day 4: No exercise today but a set of good stretches would be in order.

Day 5: The fifth day is when we really start; Start with a brisk 10 minute walk then 4 sets of lower body workouts then repeat once again.

Day 6: Low impact exercise day, your choice: Go swimming, cycling whatever you like but it is a good idea to try and do something new or different as this does break up the boredom.

Day 7: Your weekly challenge day, so called because the challenge is to get a friend or a family member to take a long walk with you. The support you will give and receive will set you up for the start of the following week of exercise.

Now you will either breeze this or you will struggle with it, whichever you can adjust slightly until you find a comfortable level for you. One thing you should do though is once you have found that level you should look to increase weekly what you do so your weight loss increases as does your fitness and endurance levels.

A kind of weight loss supplement, Grenade fat burners aim to assist in firing up the metabolism and boosting energy levels. One thing that you’ll notice about it is the special packaging, which resembles a huge grenade. Additionally, it lists fewer ingredients compared to other similar products. Its target market is both male and female fitness aficionados.
This is ideal for people who want to get rid of stubborn fat layers. With thermogenic properties, it helps stimulate the body’s natural heat production, thus allowing for increased expenditure of calories. For bodybuilders, getting rid of unwanted fat layers is extremely important as they can render their hard work at lifting weights useless. That’s because they keep the muscles from showing up entirely.
An ingredient that its manufacturer takes pride in is what’s known as citrus aurantium. Also known as bitter orange, this herb’s potency has been employed for centuries now in relieving fungal infections, muscular pains and gastrointestinal disorders. There are also other weight loss supplements that take advantage of this herb. Other than promoting fat burning, it also aids in appetite suppression and boosting of energy levels.
L-tyrosine, caffeine and green tea are some of the other ingredients used. All these three are popular for their ability to keep one’s metabolic rate kicking. A type of plant, coleus forskohlii is also used to aid in promoting thyroid secretion to enhance performance level. To help build lean muscle mass and control the appetite by stabilizing sugar levels of the blood, chromium polynicotinate is also added.
The manufacturer did not include ephedra, or ma huang, as one of its ingredients. This is a potent Chinese herb used for the treatment of certain respiratory problems such as asthma and colds. Many weight loss supplements have used this ingredient in the past. However, ephedra involves some undesirable side effects when used. Some of them include seizures, high blood pressure, arrhythmia, cardiac arrest, stroke and death.
It’s best taken with water prior to eating, according to the manufacturer’s directions. In the morning, a couple of capsules can help get the metabolic rate up and running. Another couple of capsules should be taken before working out to enhance performance. However, it’s not recommended to take more than 4 capsules in a single day. Also, it should be noted that one should increase intake of water.
When taken, there may be a few side effects to be experienced. Some of the common ones are restlessness, irritability, headaches and anxiety. It’s also likely to go through certain gastrointestinal issues like diarrhea or constipation. There are also extreme side effects, though rare. They include excessive sweating, hot flashes, seizure and even stroke. That’s why if you got a medical condition, talking with your physician before using this product is highly advised.
Many fitness aficionados will agree that Grenade fat burners is one of the most attention-grabbing weight loss supplements nowadays because of its packaging. It lists ingredients that are known for assisting in increasing metabolism and energy levels, as well as controlling the appetite. Although it doesn’t contain ephedra, citrus aurantium can potentially produce the same side effects, according to health experts. Precautionary measures should be observed when using this product.