Strength Training, Aerobic Exercise, or No Exercise - Which Is Best for Weight Loss?

Must you exercise to lose weight?

As you have probably already discovered, there are countless diet programs out there. Every magazine facing you at the food checkout counter seems to feature an article on weight loss. A constant stream of new books on weight loss finds its way to book stores and library shelves. And of course, the Internet brings a vast array of weight loss resources right to your fingertips.

What do many of these have in common? They suggest some combination of diet changes and exercise routines.

O.K., so you should exercise. Should you do aerobic exercise for weight loss? Or strength training for fat loss? What is the best weight loss routine?

Should you follow conventional wisdom and do aerobics as part of your weight loss program? Aerobics is good for the circulatory system and burns fat, according to this conventional wisdom.

Or should you try a weight loss program that purports to work without the inclusion of an exercise program? It's all in the food you eat, according to this argument. Eat only healthy nutritious foods based on your own unique metabolic type. The result -- your new diet will cause your body to burn fat and you will lose weight.

Or should you include strength training in your weight loss program? The strength straining approach is harshly critical of aerobics as a fat loss technique -- "the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry." Here are reasons why you shouldn't rely on aerobics, according to the critics:

1. While your body is burning fat during aerobics, it is also being conditioned to keep a certain amount of stored fat for your next aerobics workout.
2. While aerobics trains your body (heart-lung-muscle) to become efficient within your existing aerobic limits, you are not actually improving your aerobic capacity which you need in times of stress.

Instead of aerobics, according to this approach, spend your workout time on high intensity strength training. The result:

1. Carbohydrates in your body will be burned during the workout, and over the next 24 hours your body's stored fat will be used to replenish the burned carbs.
2. Your reserve capacity and your ability to handle stress will increase.

My recommendation: Get the best diet program

First of all, remember that if you eat more calories than you burn, you will not lose weight. Your first step should be to make sure you are eating healthy nutritious foods, eating less calories that you burn -- you don't need either cardio or strength training right away. A healthy diet should be your number one priority on your journey to weight loss success. As far a exercise is concerned, take daily walks and remain active.

Later, you can begin to add strength training to build up your muscles and gain strength.

A popular new diet program The Diet Solution -- now tells you how to lose weight without exercise. Written by a nutritionist, it is based on the latest concepts in food and nutrition. It offers of wealth of free information and suggestions as well as a detailed diet program manual.

Or, consider Turbulence Training -- the weight training exercise and interval training program to burn fat, get rid of stubborn belly fat, and build muscle, or TTMembers.com -- the online Turbulence Training subscription program.

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Ancient Chinese Wisdom And Weight Loss: Acupuncture

The Chinese are known for their ancient healing techniques that make use of nothing but nature's best. Once such technique is acupuncture which dates back 2,000 years.

Acupuncture is based on an ancient Chinese belief that the body is made up of mystical energy streams. This could be correlated with our knowledge of nerves today and that the nerves are all entwined with each other. The nerves for the shoulders may be next to the nerves for the toes. This means that by stimulating the nerves on the toes, you as well stimulate the nerves on the shoulders. Stimulating one nerve therefore will stimulate another.

Acupuncture does not promise to be a weight loss miracle. What it promises is to affect symptoms related to or that may contribute to weight gain to help being about weight control. Acupuncture therefore can help make weight loss easy and effective.

One example is stress. Stress has been identified as a key factor in certain people's weight gain. Some people feel the need or urge to eat a lot when they are stressed and they find comfort in doing so. Acupuncture can help promote stress relief and relaxation.

Acupuncture for weight loss involves inserting needles in specific areas or points of the body through which endorphins are known to pass through, to promote calming and relaxing effects.

Endorphins are also known to affect the digestive system, especially metabolism. Therefore, by targeting these points in acupuncture, it is hoped that weight loss can be promoted.

A visit to an acupuncturist for weight loss begins with an assessment of one's general health. Pulse points are checked, along with the stomach and tongue.

When used to support weight loss goals, acupuncture counts the mouth as an important point, especially for impulsive eaters and heavy smokers.

It also focuses on the stomach for people who continue eating even if they are already full, and the endocrine system for water retention that can cause bloating and weight gain.

Other points act on the spleen for sugar imbalances, the kidneys for hormonal and nervous imbalances as well as water retention and the thyroid for metabolism. Two or more points will be chosen from these depending upon the health and needs of the patient.

Modern technology has also helped the art and science of acupuncture. The acupuncturist may use electro-stimulation to promote the release of endorphins and increase the relaxing and calming effects.

The needles usually stay on for around 30-45 minutes and the number of repeat sessions will depend upon the need of the patient, especially his weight loss goal.

The patient is also taught how to apply the pressure again afterwards for example, when he feels the strong urge to eat heavily or smoke again.

Acupuncture sessions may also be supplemented by herbal medicines as well as counseling on nutrition and lifestyle changes. The acupuncturist may even suggest combining acupuncture with other stress reduction methods. These methods may include yoga and meditation as well as breathing exercises.

Acupuncture is an ancient technique that up to this day promotes several health benefits. Like any other health options however, consistency and determination on the part of the patient is also required.

It does not promise a miraculous loss of weight but it promises to address the problems that lead to weight gain. In the process, the vicious cycle of eating heavily due to stress is put to halt so the weight loss process can proceed.

Acupuncture aims to promote harmonious flow of energy through the body for better health and life.

At http://www.AreYouSlim.com, you'll find articles and information that can help you to become a fitter, healthier and more attractive you. Head to our website for information about how dietary supplements and exercise can help you reach your weight loss goals.

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Healthy Weight Loss - Some Pearls of Wisdom to Cut the Calorie

Whichever way we look it, eating less calories can help with a healthy weight loss diet.

It is probably not a good idea to make calorie counting your only plan - it can be boring and make you miserable.

There are a few areas where less calories does not mean less taste, nor does it make your snack less appetizing.

Take sandwiches, for instance; where would life be without some of the really great sandwiches?

You could try to avoid those which rely on mayonnaise, such as coronation chicken or tuna. Instead get tasty ham, turkey or smoked salmon. When you opt for the grated cheese, replace some of the cheese with grated carrot or apple.

Using wholemeal or pitta, with very little or no butter is also a good idea.

You can also increase the amount of topping to bread by making them as open sandwiches.

If, like me, you rely on the butter to keep the sandwich moist, add some fresh salad and sliced tomatoes instead. Grapes can do the same for chicken and pineapple is great with ham.

When you remember that two teaspoons of mayo can contain 160 calories and and 10 grams of butter 73 calories, you could soon regularly save more than 200 calories on just one snack each day.

Eating less calories is certainly not the be all and end all of a healthy diet, but making it a habit can move you in the right direction in the long term

It is sensible to be on the look out all the time, for ideas which fit in with how you want to develop your weight and fitness plan. Discard the ones you do not like or which do not work for you and stick with the ones which do.

It is good to know that great healthy food need not be boring.

More great pearls of wisdom at http://www.squidoo.com/fit-and-healthy-ladies-diet-club

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Weight Loss Wisdom

There are so many weight loss programs out there these days. There's so much written about weight loss online, in women's magazines, health magazines, blogs, the list is endless. And sometimes it seems that half of what you read contradicts the other half.

Miracle pills, exhausting workout routines, monotonous diets; just some of the gimmicks out there designed to do one thing and one thing only. Not to genuinely help you lose weight, but to part you from your cash. These gimmicky pieces of nonsense are more damaging than people realise. Not only can they lead to a gain in weight and damage to health, but they also dissuade, discourage and disappoint people who genuinely need and want to lose weight - why commit to changing your lifestyle and avoid the gym when a quick fix will get you to your 'perfect' weight in just three weeks? And when the quick fix invariably fails, that person can be even heavier and are certainly disheartened enough to abandon their fight against fat.

Simple language, common sense and a realistic approach to weight loss is the only approach one can take to really lose weight and keep it off. Your lifestyle, diet and activity levels all need to change to lose weight, but that doesn't have to be as drastic as some other articles and sources make out. Eating a 'rabbit food' diet forever, getting to the gym five times a week, taking costly vitamin supplements and forever denying yourself calorie heavy treats - doesn't sound particularly appealing, does it. It's unnecessary and will eventually take such a toll on a person that they'll lose their resolve and quit.

If you take no exercise at all, miss breakfast, eat chips and chocolate every day and regularly eat late at night, then you already know that this lifestyle can't continue. But gradual changes over a period of time will ease you in to a healthier routine and you'll find that you're enjoying being healthier, and want to develop your newfound wellness even further.

There are so many little changes that can be made initially, little changes that provide big benefits. And none of them require eating any leaves or stepping foot in a gym!

Get a diet plan in place so you're eating regularly and not eating late at night. Do NOT miss breakfast. Drink plenty of water. These changes alone will noticeably reduce your desire to snack between meals. Elevate your heart rate for just twenty minutes each day, which will be enough to start the fat burning process. You can achieve this by just taking a long walk or working on the garden. Boost your metabolism as much as possible so you're burning fat while at rest as well as when you're active. Substitute your treats with their low-fat alternatives. Add some proven fat fighting foodstuffs to your diet, like green tea, ginger and non-fat dairy products.

Not so hard, is it? It'll surprise you how easily you can incorporate these changes into your life, and how quickly they'll seem natural to you. This is an excellent basis to build on for weight loss.

An ideal diet and fitness regime will allow you to lose between one and two pounds per week. Though this doesn't sound particularly dramatic, it is healthy and it will be actual fat stored in the body that's being lost, not water retention or precious muscle tissue. This is the reason you should always beware diets proclaiming they can make you lost a stone in a week, or some other ridiculous figure, because it won't be fat that's lost in those diets.

Of course, there's more to learn than just the basics mentioned above. For common sense, genuine help, simple explanations and an encouraging coach who's lost weight and regained it, lost weight and regained it and learned how to finally achieve weight loss wisdom. Packed full of easy to follow guidance, it will benefit anyone of any age, sex or fitness level. On top of all the articles, there's also a free e-book available "45 Ways to Burn Calories" and subscription available to regular newsletters providing even more information on how to lose weight.

Visit Weight Loss Wisdom.co.uk for a no nonsense, realistic approach to getting fit and losing weight. We understand why people are reluctant to start exercising and eating right, and how the odds are stacked against them when it comes to getting healthy. We don't offer miracle cures, empty promises or a short fad diet that does nothing to help a person in the long run. We don't talk in jargon, we don't assume people are experts in nutrition. We use common sense, plain language and realism to help people understand how they can affect small changes in lifestyle for big results in wellbeing. Visit http://www.weightlosswisdom.co.uk/

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