I've talked a lot about Body Fat here on my blog. Step 3 focuses on what it takes to actually burn body fat. There are many myths out there in the world of fitness regarding the burning of body fat. In the Get Your Body Back program, I try and dispel a few of those and give you the keys to making the most of the time you spend involved in physical activity, ie. burning the most body fat in the least amount of time.
So what is the real secret to burning body fat, you ask?
According to Cliff Sheets, Certified Clinical Nutritionist and author of "Lean Bodies", "Aerobic exercise, such as walking, jogging, or cycling, is the only type of physical activity that directly burns body fat. For fat to be burned, oxygen must be present and this occurs only through aerobic exercise."
Except for genetically gifted people who appear to be born fit, it's extremely difficult - if not impossible - to lose fat permanently with diet alone.
"Dieting without exercise is one of the main reasons for the 95% failure rate of weight loss programs today. The reason is simple: A decrease in caloric intake, if extreme or prolonged, slows down the metabolism, while an increase in activity can actually speed up your metabolism", says Tom Venuto, in his book Burn the Fat, Feed the Muscle. " Eating boosts your metabolic rate. So by doing regular aerobic exercise and eating more often, you get a double boost in metabolic rate. "
Let's divide activity levels into three categories:
Sedentary
You drive or walk slowly to most places, you work at a desk job or a job that requires very little physical exertion, you seldom climb stairs, your daily pace is generally slow and easy, you don't run; your preferred activities in your spare time are laying down, watching TV, playing board or card games, reading, rocking in a chair, taking a sauna or hot tub, eating out, or joining your friends for beverages on the patio.
Moderate
You park your car and walk a few blocks to work, your work requires some movement, you use weights or fitness videos at home sometimes; in your spare time, your preferred activities are weeding the garden, walking the dog, washing the car, nature walks with a friend, swimming, weekly dance classes, or throwing parties at your house.
Intense
You walk or cycle to your workplace, you work in a physically demanding environment, you go to the gym for a workout almost daily, your workout is intense and of a 45+ minute duration, you walk or run in your neighborhhod at least 3 times per week, you walk or run your energetic dog at least once per day.
Once again, the honor system prevails here. If your physical activity level is in the Sedentary to Moderate range, and you honestly want to Get Your Body Back, it's time to find a variety of activities that you CAN and WILL do. Good nutrition is crucial but it's not enough all by itself. Your body needs physical activity to help you achieve your goal of losing body fat.
- Pull that old bike out of storage and take it in for a tune-up (don't forget to ride it too!).
- Visit your local gym or rec centre and have a look at the hours of operation and classes that they offer. Pick one or two and start attending regularly.
- Adjust your budget to make room for a small monthly fee at the gym of your choise.
- Canvass your friends for a workout buddy that's as serious as you are.
- Set a good example at the office by going to a fitness class over the lunch hour.
- Once you start working out at the gym, you won't want to eat high-fat high-junk lunches. Set the example and start packing your own healthy lunches.
If you're very stubborn and aren't quite yet convinced of the benefits of regular aerobic exercise, send me an e-mail at thewisebody@hotmail.com and I'll send you an article entitled, "10 Great Reasons to Embrace Regular Exercise."
I just know that you can Get Your Body Back...
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