weight loss diet

JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL
A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!

If you're “averagely overweight
” that is
not doctor-diagnosed with extreme obesity
or if you just want to feel better by losing or shedding a few pounds
there’s good news for you – from ACCREDITED
reliable
trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]

Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However
exercise physiology and weight loss science point to 30 minutes per day
at least three times per week
as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial
And What’s The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet
in order to metabolize fat
your body demands that oxygen be present. Long-story-short: brief
especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores
and especially
to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue
where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally
exercise begins with a warm-up phase
at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone
(about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to
but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet
THIS very special meeting only occurs at medium-to-low intensities
which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell
through the cytosol
mix with pyruvate
plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).

So
if you quit at the 10-minute mark
you deny yourself approximately an additional 10 calories or more per minute of weight lost
primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said
there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact
at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First
you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second
you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure
which is a time-consuming venture).

Third
your extended physical activity makes you change the way your body USES food internally or metabolically (for example
getting three-fold increase in calories expended
compared to person remaining sedentary.).

To Summarize
Experts Now Agree

The bottom line is that essentially all experts in diabetic science
obesity control
dietetics & nutrition
exercise science & personal training
and exercise physiology agree that extended
low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality
reasonability
and utilize the following tip: Base your safe
effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it's barely even possible to accomplish this feat by altering food alone. With exercise
however
you can obtain your weight loss objectives much more comfortably and conveniently
plus safely
too
for results that are long-lasting and health enhancing.