Faster Fat Loss results....

Today's post: Thursday, 2-12-2009

In recent posts, we’ve covered that progressive strength training and interval cardio burn calories for up to several hours after you do them. We’ve also covered that doing both, some of each every week, gets you the best health protection and the most improvement in key health markers.

Just, last time, on Tuesday, we posted that fat loss works best with lots of exercise each week. One way to achieve that is to do both progressive strength training and interval cardio each week. So, if you do both, progressive strength training and interval cardio, you tend to do more exercise total each week. In addition, you have a more varied exercise program with less chance of injury or overtraining by doing that rather than doing twice as much as of either one alone. That makes doing both more sustainable. That way you keep exercising long enough to get good fat loss results; and you’ll be able to keep off the fat!

So, for those reasons, it’s clear that doing both progressive strength training and interval cardio each week is ideal for good fat loss results.

Plus, if you put that much into your exercise program, you don’t want to sabotage it by eating junk. So you are a bit more likely to make an effort to eat right also. Clearly, if you do both progressive strength training and interval cardio AND eat better, you’ll get faster fat loss results.

Now doing both progressive strength training and interval cardio has been shown to actually help people eat less calories in a study. It’s even possible it may make your appetite easier to control too.

I just found this in a recent Early To Rise issue.:

Here’s the article.:

“This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com .”

“An Exercise Combo for Faster Results

By Kelley Herring

Want to see faster weight-loss and fitness results? Do a combo!

A recent study published in the Journal of Sports Science and Medicine found that men who combined aerobic exercise with weight training for 16 weeks ate significantly fewer calories compared to men who did aerobics or weight training alone or who did no exercise at all.

And of course, eating fewer calories and burning more fat makes for a leaner, fitter you.

The researchers believe that the combo of cardio and strength exercises works by improving blood levels of fats, glucose, amino acids, and satiety hormones.

Get on the fast track to health by coupling this exercise combo with a low-glycemic, clean protein diet packed with antioxidant-rich fruits and veggies to fuel your fat-burning machine.”

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So, getting both progressive strength training and interval cardio each week may also cause you to eat less, or fewer, calories too.

So, faster fat loss is almost guaranteed.

In addition, by doing both, you’ll be strong AND fit – not just one or the other.

Here’s a short summary of eating right for fastest and most permanent fat loss also.:

1. The first eating key seems to be a high moderate intake of health OK protein foods such as nuts, beans, lentils, wild caught fish and seafood from unpolluted water, lean poultry, beef fed only grass, and some nonfat and very low fat dairy seems to be the best. Adding more protein with whey protein supplements can also help. (Jarrow makes one with no Stevia. Now that, in addition to tasting like artificial marshmallows, Stevia has been found to have health issues, that’s important.) These protein foods are quite effective in turning off hunger and MUCH more effective than high glycemic carbs. So eating them not only helps you stay healthy and build muscle from your exercise, they keep you from getting too hungry and help you to continue to eat right.

2. The second eating key is to get a moderate amount of extra virgin olive oil, avocados, or nuts each day and a moderate of wild caught fish high in omega 3 oil each week and NOT eat any vegetable oils, including canola, that are high in omega 6 oils. That is best for your health. But of most importance, including the health OK fats, also has been found to make eating right sustainable. People who restrict all fats and oils, including these health OK ones, are not as healthy as people who try to do without them. But of most importance, the people who eat a bit less AND include health OK fats and oils, are dramatically more likely to continue eating right. So they are more likely to do it long enough to lose fat and to keep it off.

3. The third key is to eat an abundance and variety of non-starchy vegetables. They fill you up and help keep you from feeling too hungry to keep eating right. So again, they help you keep doing it long enough to get good results and to keep doing it. As a result you keep losing fat long enough to get good results and keep it off. Some fresh fruit each day provides good health results and fiber, but you need to be moderate in your intake. It’s also essential to NOT eat refined grain foods, excessive sugar, or any high fructose corn syrup or artificial sweeteners. Those things tend to cause your body to store fat and make you MORE hungry. So avoid them for fastest and best results.