Exercise: Essential

Written by David McCormick

The only absolute truth inrepparttar area of exercise and weight loss is this: Becoming more physically active will burn calories, and as long as you don't absorb those calories back by eating more, you will lose weight. Getting active and getting your muscles to burn more calories is an essential part of a weight management program. It will improve your circulation and your nervous system more than any diet could. Regular exercise can fight all signs of aging, lower cholesterol ratings and reduce osteoporosis. Butrepparttar 141074 question that fuelsrepparttar 141075 multi-million dollar fitness industry is, "What exercise is best?"

This is a very contentious area. Mr. Weightless will only tellrepparttar 141076 simple truth, so below isrepparttar 141077 information that has been proven to be true, butrepparttar 141078 final judgment is yours.

Slow and Steady Winsrepparttar 141079 Race...

Slow and steady exercise that raises your heart rate a significant amount, but that still allows you to breathe without struggling for at least 20 minutes will encourage fat loss. This is called aerobic exercise. The term aerobic means "with air", meaning that your muscles are burning sugar and fat inrepparttar 141080 presence of oxygen. To be able to burn calories inrepparttar 141081 presence of oxygen, you have to be taking regular breaths, sorepparttar 141082 activity you're doing must be a moderate pace, at most. For many people who are overweight, this can mean simply a fast walk. For many athletes, this may be a quick jog. It doesn't matter where you are alongrepparttar 141083 spectrum as long as your heart rate is raised and you can breathe normally or carry on a conversation.

Why 20 minutes? At first, your body will only burn blood-sugar because it is readily available. If you keep going long enough, your body realizes that blood-sugar won't be enough, so it starts burning fat as well. If you stop exercising before this happens, then your body will simply be tired and you will feel hungry because your blood-sugar will be low (see my article on Satiety, click here). Your body wants to retainrepparttar 141084 fat and avoid burning it. This is a survival mechanism... read my article on Adaptation that you can find on my website.

...Or Does Maximum Intensity?

There is another school of thought that has had similar success with just as much good theory behind it. Vigorous exercise for 10-15 minutes will burn just as many calories from your blood-sugar as a longer duration exercise, but it will also raise your metabolism for many hours afterwards. In other words, you won't burn fat during your workout, but you will slowly burn fat for a period of time after finishing. This method has been shown to have more dramatic effects on lowering body-fat thanrepparttar 141085 low-intensity exercise described above. This is anaerobic exercise, meaning "without air". You'll be going fast enough that your breathing won't be enough to fuelrepparttar 141086 calorie burning. Carbohydrates (blood sugar) will burn without oxygen, which leads torepparttar 141087 creation of lactic acid. This is what accumulates in your muscles, and makes them feel like they're burning.

However, there are serious drawbacks to this method, which make it difficult to recommend this strategy exclusively. Before embracingrepparttar 141088 high-intensity mindset, read below.

First, if a person is just starting a program, they risk serious injury if they try to exercise too vigorously. Knees, hips and ankle joints are very common injury sites, and muscle cramping can be very painful even if it is short-lived. Don't exercise at your peak intensity until you're used to exercising!

Secondly, high-energy activities tend to be high-impact onrepparttar 141089 body. Running fast, playing racketball, and jumping jacks wear downrepparttar 141090 connective tissues inrepparttar 141091 body, so even if a person is not directly injured, they are causing long-term damage. People who run road races often have chronic hip, knee and ankle pain. If you decide to pursue this type of high-energy program, I highly recommend a reclined stationary bike to reducerepparttar 141092 strain on your joints.

Ephedra: It's Not Just for Weight Loss Anymore

Written by Amy S. Grant

Americans are buzzing aboutrepparttar FDA’s recent decision to reverserepparttar 140767 ban on ephedra and ephedrine supplements inrepparttar 140768 United States. Known asrepparttar 140769 “world’s oldest medicine,” ephedra has been used for thousands of years for its variety of healing properties. While ephedra is not a cure-all, it is successfully used in treating hundreds of afflictions, including some that may surprise you.

Whenrepparttar 140770 average person hearsrepparttar 140771 word “ephedra” they generally think of two things: “weight loss” and “banned.” The millions of people who have safely used ephedra to burn fat and lose weight were devastated whenrepparttar 140772 U.S. ephedra ban was imposed in early 2004. The FDA was claiming a high death rate attributed to use (or misuse) of ephedra and ephedrine (the main “active” ingredient inrepparttar 140773 ephedra plant). However, further research showed that only five of these deaths could be attributed to ephedra use, sorepparttar 140774 ban was lifted. To putrepparttar 140775 number of adverse events into perspective, consider that over 12 million people reportedly used ephedra during 1999.

Ephedra has thermogenic qualities, which means it can be used to speed uprepparttar 140776 body’s metabolism. This natural increase in metabolism is what results in virtually effortless weight loss and has earned ephedrarepparttar 140777 nickname “miracle fat burner.” Unlike other weight loss products onrepparttar 140778 market, ephedra helpsrepparttar 140779 body retain lean muscle mass. The thermogenic qualities of ephedra also improverepparttar 140780 body’s ability to eliminate toxins (through urine and sweat), which can reduce unnecessary water retention.

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