Thread: Exercise and Dieting - Key to Weight Loss

Originally Posted by SusanFitness

Fat reduction, in the most basic impression, relates to common mathematics. You really need to eat less calories than you burn. And the best way to go about putting together this caloric deficit is a combination of exercise and dieting. Yet you already realized that. Let’s get through the meal plan. . .I can potentially total the diet plan up in six quick thoughts: Eat small well balanced regular meals. If you want more specific on this. Ok, let's begin.Eat 3 meals and 2 snacks every day. And if you want, you may add a third snack. Space every meal or perhaps snack about three hours within the previous meal or snack.

Susan,

It's Not All Calories

Calories certainly are a vital component of weight loss/fat loss. However, there are other factors.

"Insulin is a FAT Maker..." (Jay Robb/Nutritionist)

Another key is insulin. Insulin increases body fat storage and blocks fat from being burned.

High Glycemic Index Foods

High glycemic index foods trigger the release of insulin. Those foods are primarily fiber less (no fiber) and high carbohydrate.

So, that means while you need to watch your caloric inteke, you also need to watch which carbohydrates you consume.

Insulin Index

The Insulin Index is the newest method of measuring insulin response to foods.

It indicates that insulin release after a meal can also be triggered by poteins and fats.

Thus, any mean is going to increase insulin. The question is, "How much?"

"...Glucagon is a FAT Taker (Jay Robb/Nutritionist)

Glucagon is a fat burning hormone. It is one of the counter hormones to insulin.

When insulin levels are low, glucagon will burn body fat for energy.

Eleveated Glucagon Levels

Thus, more glucagon is produced when:

1) Low Glycemic/Insulin Index Foods and Low Calorie Meals are consumed.

2) In a Fasted State.

Pluse Feeding

New research show that 3 meals a day with 2-3 snacks may not be as effective at burning body fat as Pulse Feeding.

2-3 Meals A Day--NO Snacks

Pulse Feeding basically allow you to maintain a fasted stated much longer. This allows glucagon to burn more body fat.

Pulse Feeding has been shown, through research, to increase protein assimulation in older individuals.

Bodybuilders are now playing with it as a means of decreasing body fat and increasing protein assimulation.

Two of the biggest proponents of it are:

1) Dr Layne Norton (bodybuilder/PhD Nutrition)

2) Chris Thibaudeau (Strength Coach)

Kenny Croxdale

This is good general guidelines, but given this is a fitness site, a little more detail is probably more useful. And also noting there are a hundred different ways to accomplish a goal.

Yes you are right both these things are really very important in weight loss. if you want to loose your weight and also want to become fit and healthy then regular exercise with limited and good diet is necessary.

There are different forms of physical exercise, including those that are part of Western disciplines, such as aerobics or weight training, and those belonging to the Eastern disciplines like yoga or chicung. The fact of practicing any physical exercise enhances overall health and fitness in the long run, increases energy levels, promotes a sense of psychological well-being and reduces the negative effects of stress.

There is evidence that practicing regular exercise can prolong life, as it helps prevent heart disease and other chronic diseases such as osteoporosis and diabetes. Conversely, inactivity can lead to long-term risks, each year thousands of people die from diseases that are related to sedentary lifestyle. If we combine the practice of different types of exercises also get to improve various aspects of our physical state.

Aerobic exercise-any continuous rhythmic activity that increases your heart rate and our breathing as brisk walking, jogging, swimming or aerobics, improve our cardiovascular fitness can help you lose weight and make us feel more energy.

Anaerobic exercises such as those carried out on the floor or fixed resistance machines in a gym, improve muscle condition, which increases our strength. Many non-Western disciplines stress the importance of flexibility, which can increase practice stretching, and is essential to maintain health and good condition of the joints.

The philosophy behind the Western and Eastern disciplines are vastly different. Most of the early focus solely on improving the physical appearance of the body. Eastern disciplines, however, have in mind other than the physical aspects. The individual attempts to achieve and maintain personal harmony and works to enhance the flow of energy through the body in order to unlock the potential energy blockages and increase energy levels. Issues such as self-awareness, concentration, posture and breathing are essential in these disciplines.

Food gives the energy to exercise, eat right in the time period mentioned gives the body what it needs for optimal performance and recovery. By exercising, you lose fluids through sweat and exhaled air. So drink properly is essential to avoid dehydration and fatigue. The choice of drinks and time are important considerations.

Eating a certain type of food and fluids at the right time allows physical exercise more efficiently, thus enabling a rapid recovery itself.


ENERGY FOOD
Fats and carbohydrates are the main sources of energy. Of the proteins also produces energy, but only towards the end of a long workout, such as running a marathon. Carbohydrates are stored in limited quantities in the muscles and liver as glycogen. Anaerobic exercise, the director, for example, a sprinter-burn less fat and more glycogen. The muscles of a person physically fit obtain more energy from fat than glycogen. In contrast, the more intense and harder the exercise performed, the more glycogen is used and more time is needed to replenish consumed. Hence, in part, is so important to rest a few days after a session where we make for the first time an exercise program. People who take some time practicing a certain type of exercise more easily replenish glycogen stores that people who have just begun


What to eat?

The diet must accompany an exercise program is the same as it continues to enjoy long-term good health. A balanced diet based on complex carbohydrates such as bread and pasta, potatoes, rice, cereals, about five shots of seasonal fruits and vegetables, fish, nuts, dairy products low in fat and oil olive oil instead of butter, is considered ideal for the preservation or restoration of health and provides large amounts of complex carbohydrates. It is imperative to reduce the intake of red meat and fresh produce acids as well as cakes, cookies, chips and sweets, should be permitted only as an occasional whims.

A person who consumes large amounts of foods high in fat, sugar , salt and artificial additives may lack some micronutrients such as vitamin C, iron and calcium, essential for energy, strengthen the skeletal system and ensure easy recovery after exercise. It is helpful to take vitamin and mineral supplements, but what really benefits the long term is to improve the diet. There is no pill or drug capable of increasing energy, whereas the optimal feeding maximizes performance.

When to eat?After a hearty meal, the body needs time to digest food, during which process often experienced some fatigue. It is therefore recommended to wait a couple of hours before beginning any exercise. If it swims, after a meal should defer the exercise to avoid a cut of digestion and cramps. In contrast, athletes who need a quick boost of energy to accelerate the end of the race eat a small amount of foods rich in carbohydrates, nuts-before exercise.

Eating foods high in sugar before making exercise can be counterproductive because there is danger of hypoglycemia (a marked decrease in blood sugar levels) as the body tries to cope with excess glucose. Any impulse of energy from sweets will be fleeting and is followed by a decrease in energy. Food does not only provide the necessary energy, but allow your body the fuel it needs to replenish and recover once the exercise. Comer then help replenish glycogen stores (is twice as efficient reavituallarse after the first two hours after completion of the exercise). It is advisable to choose foods with a high rate of glycogen, such as rice, bread, pasta or potatoes.

Fluid intake

by exerting fluids lost through perspiration and exhaled air. Dehydration impairs performance and makes a greater effort is required by the heart, lungs and circularorio system, so it is essential to maintain an adequate intake of fluids during exercise.


What to drink?

The best rehydration fluid is water. For effective hydration during exercise, water should be relatively cold (5 º C), because at that temperature the liquid from the stomach empties quickly and is absorbed by the small intestine. Anyway, should be avoided at all costs the ingestion of ice water.
composed of electrolyte drinks and carbohydrates manufactured for athletes can be very helpful, and taste may encourage fluid intake.
The isotonic drinks contain electrolytes or sodium, chloride and potassium, and Sriver to replenish salts lost in sweat. They are useful if you exercise for long periods of time under high temperatures and there is an abundant perspiration. However, salts can also be replaced by a little table salt (sodium chloride) in food, bananas and juice or citrus Tomete (potassium).
Because it contains sugar, carbohydrate drinks maintain the levels blood glucose and provide additional fuel during exercise. Avoid drinks with more than 8 percent sugar, for example, some soft, slow as it passes the small intestine.
Studies of athletes suggest that this type of performance intensified diluted drinks. However, the ague is sufficient to meet daily needs arising from the exercise.

solid info from everyone... thats for the details fatburner.