Want fat loss..Aerobic exercise is not the answer

[missfit]

Aerobic training such as jogging or cycling is fantastic for conditioning the heart, but if your goal is FAT loss, most people will have more success with weight training combined with short bursts of high intensity cardio. Charles Poliquin, a world renown strength and conditioning coach, noticed that his athletes adapted to steady-state aerobic exercise very quickly, and that they then had difficulty keeping the fat off. He coined the term "Chunky Aerobics Instructor Syndrome", relating to aerobics instructors that teach 5 to 8 hours of aerobics a week, and have surprisingly high body-fat percentages considering the amount of activity they do. If you spend hours a week on a treadmill or exercise bike and find you are not losing the weight you think you should be for the time you are putting in, a change of program is in order.

Do some resistance or weight training two or three days a week, working in the 8 to 12 rep range. Reduce your steady-state cardio training to a MAXIMUM of three days a week for half an hour or cut it out all together. Too much steady-state cardio increases your cortisol levels, which is catabolic, meaning it destroys muscle tissue. That is why you would never catch a bodybuilder doing an aerobic workout - it is counterproductive. Your muscles are your most metabolically active tissue, so by increasing the amount of muscle tissue you have, you burn more calories per hour all day and night. If you design your weight-training workout in a circuit fashion, you can increase your heart rate sufficiently to get the cardiovascular benefits, without doing any extra aerobic training at all, and you will build muscle tissue to help you lose fat. Keep your exercise sessions to an hour or under. If weight training is not something you are familiar with, I strongly suggest you seek out a well-qualified personal trainer to help you design the program and ensure you are doing the exercises correctly, and to be certain that the exercises selected are appropriate for you at this time.

If doing cardio, change the exercise very frequently to maximize fat loss. For example, start on a treadmill, and five minutes later, get on the cross-trainer, then the bike, and then the rower. Or if you are injury free, mix in interval training, where you run hard for a couple of minutes, then walk until your heart-rate goes back down to 120, and then run hard again, doing 1 to 3 sets of 2 to 6 repetitions, with a comfortably long rest between sets. (Make sure you warm up thoroughly before your first high-speed interval!) If you are new to this, only do it once a week, and take the next day off. Over time you can build up to 2 to 3 times a week. Interval training combined with weight training, and a diet that does not include sugar and flour can be very effective at reducing body fat.

When it comes to cardio and resistance exercise, more is not better. You actually get strong and more fit between exercise sessions, so value your rest days!

[kat]

im a fairly fit person and physically strong but i still have unwanted fat which i cant loose... should i still do weight training rather than aerobic fitness because im worried i'll become even more muscular....any tips

[missfit]

Its pretty difficult for women to bulk up unless they are full of testosterone and pumping ridiculously heavy weights.Its a myth. It wont happen. yeah doing weight training will increase muscle but see it more as toning and shaping as opposed to bulking. Isn't that what we want. A beautiful toned bod!! To rid the excess fat, watch the diet / digestion as this plays a fundamental role and start changing your exercise routine and maybe you have been doing the same thing for too long. Long bouts of steady aerobic fitness will not hit it like interval training / shorter high intensity work or circuit training. If you opt to push a few weights, choose lighter weights, higher weights and complete in a circuit fashion. Give it a whirl. You'll really notice the difference

[ashiyaa]

What are fun ways to exercise and good tips for losing weight? I weigh 174 and I'm on the Jenny Craig diet. (I used to weigh 181 when I started Late August.) I know I'm not losing as much as I could because I cheat "just a little" and I didn't like to exercise. Nothing really inspired me THAT much to lose weight until a problem I got involved with not too long ago. I've been running around Wal-Mart, going on tracks, etc but I know I'll eventually get bored with it. I've considered DDR and I'm going to save up for that.. but until then, I need fun ways to exercise. I would also like tips on eating. I tend to cheat a little.. so if I do have the urge to cheat, what should I eat?

[missfit]

Check out some trips here http://www.miss-fit.co.uk/fitness/fitness-tips-2006.php