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After Christmas Weight-Watchers
Christmas Is Over – Weight-Watchers Return To Watching. It is always sad when a holiday comes to an end, especially a holiday like Christmas that means so much to so many people but stay positive, - it's only 363 days until the next...
Ho, Ho, Holidays, Stress, and EFT
Ho, Ho, Ho, Merry Christmas, or to some, Bah, Hum Bug. The holidays are once again upon us. What once used to be "I can't wait until Christmas" has now turned into "I can't believe it's almost Christmas again." For many the beginning of the...
Review of Curves
Review of Curves by Renee Kennedy Overview: According to their web site, Curves is the largest fitness franchise in the world. Curves offers a 30 minute circuit training course. They have 13 pieces of equipment. All of the equipment is hydraulic,...
Shopping Your Way to Weight Loss
While shopping may not qualify as an aerobic activity, it can certainly help you to shed the pounds, if you follow the right formula. What you buy largely determines what you will eat. Therefore, if you want to maintain a healthy diet at...
Why they are mistaken about Aerobic Activities!
Have you ever wondered why some people can be playing tennis, swimming and jogging so often, yet they are still fat? The next time you walk past a tennis court, or go to a swimming pool, take time to notice the shapes of the regulars. Many...
 
Are You Losing Fat Or Muscle?

I often have to catch myself when speaking with clients or newsletter subscribers when I use the terms "weight loss" or "losing weight".

I mistakingly use these terms on my site and in my newsletters even though I probably shouldn't.

Why?

I can bet that you, no matter how much you think you do, do not want to lose weight. You want to lose fat. Maybe a little, maybe a lot. But it is the body fat you want to lose, not just weight.

I have never had anyone approach me and ask me how they could go about losing some lean muscle while maintaining their fat levels. This would cause weight loss.

So, all of us that think we may want to lose weight, it is really the fat we are trying to lose while preserving lean muscle tissue.

The cool thing is, when we lose fat and preserve lean muscle, that lean muscle actually helps us burn more calories to keep off the body fat.

So how do we go about ensuring that we are losing fat and not muscle while we exercise and focus on our nutrition?

Although there is no absolute cut-and-dry method to ensure fat loss and muscle preservation during intense exercise or calorie restriction, there are some steps you can take to maximize the likelihood it is fat you are losing and not lean muscle.

First, separate and attack the two independently. Focus on losing fat. Focus on increasing your lean muscle mass.

Treat them as two distinct entities.

When attempting to lose fat, there are primarily two ways to do it. One, increase aerobic activity. Two, decrease caloric intake. The best approach is to do a little of both.

Start to slowly decrease your caloric intake while increasing the amount of cardio/aerobics you do.

Do not go to an extreme on either. Do not restrict calories too much or you will actually cause your body to store more body fat. Also, do not do too much cardio for risk of overtraining and


increasing the likelihood of injury or sickness.

Approach losing bodyfat by focusing on those two areas, a reduction of calories and an increase of aerobic activity.

That addresses the issue of losing fat, so how do you ensure gaining or at least preserving your lean muscle mass? Again, by focusing individually on what creates muscle gain.

During your weight training routine, try to keep progressively increasing the amount of weight you lift over time. This alone will cause your body to keep adapting to the increase in demand by adding lean muscle tissue.

One quick way to increase the weight you lift is by decreasing your repetitions.

Also, make sure you are getting adequate nutrition during the day to support muscle growth. Since protein (amino acids) is the building block of muscle, be sure to get enough of it in your diet. Aim for about half of your daily calories from protein.

Be sure you are getting adequate rest and recuperation from your weight training workouts. It is very hard to grow lean muscle if your body is not recuperated properly from workouts.

These are some steps you can take to make sure you are losing fat and not muscle while attempting a weight loss/weight control program.

It is fat loss we are after, not just weight loss. If we lost muscle, we would still be losing weight, but not the weight we would like to lose.

Approach each individually. While attempting to lose fat, focus on the steps above that have to do with fat loss. In the mean time, take the steps listed above and try to maximize muscle gain while in the gym.

About the author:

Discover a simple, proven muscle building routine by trainer and bodybuilder Shawn Lebrun that shows you, step by step, how to get the maximum amount of muscle growth and definition possible. Simple Steps To Get Huge And Shredded"

 

Aerobic - Wikipedia, the free encyclopedia
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ...
en.wikipedia.org
 
Aerobic exercise - Wikipedia, the free encyclopedia
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ...
en.wikipedia.org
 
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ...
www.gsu.edu
 
Turnstep.com
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more.
www.turnstep.com
 
Aerobic Respiration
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ...
www.purchon.com
 
AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals.
www.afaa.com
 
Jacki Sorensen's Aerobic Programs SuperSite
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries.
www.jackis.com
 
The Cooper Institute
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products.
www.cooperinst.org
 
BodyTrends Health & Fitness: Search
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice.
www.bodytrends.com
 
Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
www.aerobicstriptease.com
 
Aerobic Exercise
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ...
orthoinfo.aaos.org
 
Bush Aerobics - Miniclip Games - Play Free Games
Help President Bush get fit and ready for his day.
www.miniclip.com
 
Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
www.aqua-aerobic.com
 
MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
www.nlm.nih.gov
 
Aerobic, Exercise and Fitness Videos by Cathe Friedrich
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos.
www.cathe.com
 
Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ...
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training.
www.aerobicspot.com
 
ExRx Aerobic Conditioning
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast.
www.exrx.net
 
Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world!
www.aerobicsmusic.com
 
Jumpybumpy....aerobics music and fitness videos
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing.
www.jumpybumpy.com
 
Step aerobics choreography, videos, music, terms at Stepcenter.com
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ...
www.stepcenter.com
 
 

 
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