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Want to Lose Weight?
To lose weight, there are a few factors that you must consider for any weight loss program to be effective. If you remember the following formulas, you should be able to lose weight in a healthy manner and better yet, KEEP IT OFF!
Formula #1: Calories OUT > Calories IN = Weight Loss
This formula is as basic as weight
loss gets. Though there is much debate on this theory, I do agree that a calorie
of carbohydrates does not equal a calories of protein. So not all calories
are equal. You need to limit your sugar - NOW! If you exercise more calories than you eat at the end of the day, you
will lose weight. Creating a calorie deficiency at the end of a day does not
mean you have to starve yourself. In fact, decreasing your calories too much can
have an opposite effect on the body and cause what I refer to as CAMEL MODE.
The human body is built for survival and when we receive too few calories and not enough water, we can actually shut down our metabolism to a point where you will not burn fat and store water. So, you will not lose weight, but you could gain weight by the increased water retention.
This is where Formula #2 comes into play: Water + Oxygen = Fat burning
Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from ˝ gallon for women and up to 1 gallon a day for men. See this article in the StewSmith.com Article Archive if you are concerned about drinking “too much water.”
As you add more water to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss that is healthy. This is not the same as sitting in a sauna and sweating which actually DEHYDRATES you. Adding water will REHYDRATE you and enable the body to burn more fat (as long as you increase your oxygen intake by doing some form of exercise). Walking, swimming, biking, jogging, calisthenics, and even yard work can help with working your cardiovascular system.
Here are some sample calorie expenditures for a variety of activities for people who weigh 130 – 190 lbs. If you weigh more that 190 lbs you will actually burn slightly more calories than a lighter person.
These are but a few of the ways to burn calories. In fact, everything you do (breathing, sitting, standing) burns calories -- even sleeping! But as you can see from the above list, activities that burn the most are rigorous or can be done for several hours.
Take a look at my Summer Lean Down Plan article for more information on the “CALORIES IN” part of the equation.
But it is never a good idea to limit your calories under 1800 calories per day. In fact, you should consult a nutritionist or dietician for a plan if you plan to go under 1800 calories. The main reason is that you can lose weight but become unhealthy due to lack of vitamins, minerals and other nutrients from a lower calorie diet.
Remember, the key to any weight control program is adding water to your diet and developing a fitness plan that will help you add oxygen and burn calories and fat. This will produce the caloric deficiency needed to lose weight. Feel free to email me atStew@stewsmith.com and make sure you visit the archive for more ideas on fitness as well as the StewSmith.com Fitness eBook store. I am here to help you and answer your questions -- Good luck.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format