Diets, Exercise, Weight, Size and Fat
People think of diets and exercise as going hand in hand, but in reality this may not be the truth.
If you exercise or work out too much you may not lose weight or even size. In fact, you might gain weight and grow larger. You should, however, reduce the fat content in your body, become leaner, meaner and have a good shape.
Muscles weigh more than fat. Muscles can bulk up on the body. So, your size before you start working out is important as is your diet.
If you are very large and very overweight then exercising with a diet that compliments it can reduce your size and weight, but it might take longer. If you don't change your diet at all but work out like wildfire you size and frame might stay the same, but fat will go and be replaced by nicely toned muscles.
If you are just a little overweight, say 10 or 15 pounds, then exercising on a major scale can actually increase your weight and possibly even your size, but your fat levels will be reduced.
With exercise the diet is important. Wrestlers, body builders and football players carb up and eat, basically, like pigs. They also work out all day long. Some work out 5 to 8 hours a day every day. Their size and bulk remains the same, but their fat levels drops (some more than others, a football player needs more of a fat layer than a track star, so they won’t get hurt when five guys take them down to the ground), their muscles increase, as does their overall body tone. It is not unusual for these work out people to eat the typical American diet, including deserts.
Someone who just wants to get into shape via exercise needs to consume enough food to keep from blacking out, as exercise burns up blood sugar, in fact the first 30 minutes of a work out just kills off the primary sugar in your blood, after that the process of burning fat is supposed to kick in (but there may also be a downside factor in which the Pancreas may put ketose, which is artificial sugar created by the body, out to increase the sugar levels instead of converting fat into sucrose). Once you’re blood sugar drops you find it hard to lift weights, work out or even think.
It then becomes a trade off. More food to do the exercise, with the exercise burning off fat cells. More work is required, more food is required, your weight loss will not be as much because muscle weighs more than fat. If you remove 10 pounds of fat over six months but increase your muscle density that can put 15 pounds of lean muscle weight on to your body, giving you a net result of 5 more pounds than when you began the program. You should, however, no longer see the spare tire, your pant size might be smaller, your body tone will be far better than most other people who don’t work out as much as you are doing.
On the diet only side, it is a matter of dropping your food intake well below the level needed to keep you awake and breathing, which is roughly 2,000 calories. Most weight loss diets are between 1,100 and 1,400 calories which is sufficient to eventually purge 1 pound a week from the body in fat that will be converted by the body into sugar (sucrose) to run the body in place of the food you have dropped from your daily intake. Intake below 1,000 calories is not considered healthy and induces "starvation mode" in which you body creates the artificial sugar ketose to suppliment the loss of calories from food. This can stall out your weight reduction efforts by a month or more. (It should be noted, however, that some expert diets such as the Atkins program work by actually inducing ketose production, however you should consult with a doctor to make sure you are healthy enough for this type of taxing program before starting on such a diet.)
The resulting size and weight gains will be far more dramatic but you can end up with elephant flap skin. This is because skin seems to stretch easier than shrink. Turning to an exercise program will then use lean muscle to fill in some of the loose areas, but your weight will also go up, but not from fat or over eating. The weight will come from heavier, leaner muscles which weigh more than unused muscle.
Fat is the ultimate element you want to purge from your body, be it by under eating (a weight loss diet) or by roughly normal eating with heavy exercise and weight training (the work out). If you’re a man you want to get your fat content down from whatever it is now to between 12 and 18%. If you’re a woman you want to have a little more fat, so 15 to 21% would be a decent goal. No man should go below 8% fat without good reason, such as being a track athlete. No woman should go below 10%. If you do go down to these ranges then it would be a good idea to put some “healthier” fat into your body every day. This means olive or peanut oil, peanut butter and a few other “better” fats for the body.
Fat is stored under the skin and above the muscles. It is used to protect the body and to provide nourishment in times of famine. When you consume less calories than you use in a day (by dropping your food intake for a weight loss diet or working out several hours on a near normal diet) the body draws on this layer of fat to make up the difference (or on a temporary basis it make produce ketose from the Pancreas as an emergency basis, this is the so-called “starvation mode” operation of the body).
While exercise is not required for the process of weight loss, it is the only tool to help keep your shape trim and stop the jiggle. Light exercise on a daily basis is also shown to have a very positive benefit for everyone, even if you are not losing weight. This is about an hour a day of both aerobic exercise (running, jumping rope, climbing stairs) and some strength building movements (such as push ups, sit ups and working with weights). It increases circulation, which can help flush toxins and distribute fat into the body for conversion into food (sugar or sucrose). It strengthens the heart which may help to prolong life a little. It helps you lift your own weight so you can get out of bed without a struggle.
According to a health specialist at the University of Colorado eating 1/3 less of a hamburger has the same net weight reduction effects as 1 hour of exercise. So either method, or a combination of both is valid. You simply must not go to both extremes at the same time, which means eating nothing while working out is not a particularly good thing to do. You either eat a lot less with little or no exercise, or you eat slightly less than a normal minimum daily requirement for life and exercise a great deal every day. Eating less brings down the weight and size but doesn't provide a sleek shape. Exercising more may not bring down the weight as much, but you'll generally look trim. Both approaches will help you cut down on the body fat, which is what most people really need to do in their lives!
Our Slim Down, Trim Up and Be Healthier For Summer Special Continues With:
And From Past Issues We Also Offer You: