Diet Red Flags

Written by Michael Lewis

Continued from page 1

Does it involve exercise?


If it doesn't, you will gainrepparttar weight back. Research shows that individuals who exercise on a regular basis have much greater success at losing weight and keeping it off. Exercise is critical to weight loss success.

You need an hour of aerobic exercise, at least five times per week, if you seriously want to lose weight. Also, you need strength training two times a week to build muscle. Lifting weights or working with rubber tubes helps maintain and can also increaserepparttar 143380 level of lean body mass, which helps your metabolism burn calories.

Two-thirds ofrepparttar 143381 calories a person burns overrepparttar 143382 course of a day are from resting metabolism. If you are on a restricted diet by decreasing calories and nutrients, and you are not doing resistance training to build muscle, it is not uncommon to see resting metabolism decrease, which results in NO WEIGHT LOSS.

Is there sound research behindrepparttar 143383 weight-loss program?


Not all studies are created equal, and there are plenty sponsored by companies to getrepparttar 143384 answers they want. So a fair amount of skepticism is in order," says Zelman.

Ifrepparttar 143385 study involves small numbers of peoplerepparttar 143386 the results are less meaningful. Use caution when making any decisions based onrepparttar 143387 finding. Also, if claims only involve anecdotes and testimonials, beware.

Isrepparttar 143388 weight-loss program compatible with your lifestyle?


"If it's asking you to eat every three hours, to buy special foods and prepare them specially, it might be more trouble than it's worth and you won't do it," says Zelman.

Does it sound easy?


Diets or supplements that tout "no dieting or exercise needed" or "permanent weight loss, even if you stop using repparttar 143389 product," are bogus, saysrepparttar 143390 FTC. If you rely on supplements or too-strict diets you're wasting your time, Zelman explains.

Likewise, don't put much weight inrepparttar 143391 negative-calorie food diet. The theory there is that when you eat lettuce, celery, and other near-zero calorie foods, your body burns more calories simply digesting them. Give me a break, says Zelman. "You may burn a few calories, but so what?"

Sure, some diets work and they're healthy, Zelman says. "The Atkins and South Beach diets both have merit," she says.

Also, "protein and calcium are showing great promise as weight loss enhancers, but they're not miracle foods; you still have to eat a low-calorie diet, and you still have to exercise."

Source: WebMD

About The Author

------------ Michael Lewis has been collecting articles and information on Weight Loss and HGH (Human Growth Hormone) and related health benefits. please visit us at

The Seven Secrets of Weight Loss

Written by Craig LePage, CSCS, NASM-CPT

Continued from page 1

Secret #5 (Meal Frequency) Eat five to six smaller meals spread approximately three hours apart overrepparttar course of a day. Your body only hasrepparttar 143348 ability to process so much food at one time. By eating smaller meals every three hours you will never overload your body with fuel (food) yet there will always be fuel (food) to burn do to adequate frequency. Meal frequency will also regulate blood sugar levels which will ease hunger.

Secret #6 (Resistance Training) Muscle isrepparttar 143349 primary part of your body that burns calories from fat stores. Resistance training will improverepparttar 143350 conditioning of your muscles resulting in an increase in metabolism. Metabolism is often defined asrepparttar 143351 rate at which your body burns energy (including fat stores) to sustain itself. By improvingrepparttar 143352 condition of your muscles you will burn more calories 24 hours a day, seven days a week and help inrepparttar 143353 reduction of body fat. It is recommended that some type of resistance training be performed at least 3 times per week focusing on all ofrepparttar 143354 major muscle groups.

Secret #7 (Aerobic Training) Aerobic training perform at intensity of 65% to 80% (Target Heart Rate Zone) of ones maximum heart rate will use fat stores as a primary source of fuel. Aerobics training is a great way to increase your daily calorie expenditure while using fat stores as a primary source of fuel. Perform aerobic activity 25 to 45 minutes 3 to 6 times per week. Aerobic exercise for fat loss is most effective when performed first thing inrepparttar 143355 morning before a meal or immediately after resistance training.

Target Heart Rate Zone 220 – Age x .65 = BPM (Beats Per Minute) 65% 220 – Age x .80 = BPM (Beats Per Minute) 80% (Perform aerobic exercise at a heart rate between 65% and 80%)

In conclusion we must all remember that we are all individuals with different genetics. In some cases results may vary due to hormone imbalances or other medical conditions. The seven secrets of weight loss arerepparttar 143356 components that will drive you towards your genetic best and vastly improve your overall health.

For additional information about this article and articles similar to this please visit or you can e-mail me at

Craig LePage, CSCS, NASM-CPT Precision Fitness, Director

Craig is a well-known Fitness Pro in the Charlotte, NC area with over 12 years experience. Craig has written for Charlotte, NC area Newspapers, authored his own fitness & nutrition program and is a frequent guest on a Charlotte area radio show that focus’ on health and wellness. He has co-authoring a golf specific exercise book (Play Better, Longer – Golf) and is working on his third book.

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