How To Exercise And Lose Weight

How to exercise and lose weight is one the most popular
question thrown at all personal trainers and fitness consultants
around the world. The reason behind this is that there is many
people out there that exercise vigorously almost daily and get
zero results! It may sound funny if you are not the one that is
not getting results. You can just stand and laugh and make fun
of that guy who tried so hard and yet get no results.

In reality, it is very depressing for that person because that
individual pours in all his hopes, his dreams, time and money
into his or her exercise program and only to find out that he is
going no where. This article is to address this issue. By
reading this article, you would now know what it takes to lose
body fat and look good. If you can satisfy all the principle in
this article, you are guaranteed to achieve you fitness goal.
For those who started already, it is not to late to apply these
principles now.

The principle that I want to talk to you is this, the F.I.T.T
principle. If this principle is followed exactly, you definitely
can exercise and lose weight. But if it is not followed, you are
just wasting your time. You can get some results, but not
significant.

F.I.T.T is the ultimate guideline for all exercise programs.
This concept stands for frequency, intensity, type and time.

Frequency

We always give excuses when it comes to something painful.
Exercising for example. We can give all sorts of excuses like
work, traveling, studying and many others but the fact is, you
have to ask yourself why are you reading this article is the
first place? If you want to lose weight and it is really
something you want, be prepared to invest 3 to 5 hours of
exercise session per week. Yes, there is no way around it and
your body will not be sympathetic to your excuses.

According to the American Council on Exercise, you need to
exercise at least 3 times a week to get minimum results and 5
times a week to get optimum results. In order to lose 1 pound of
body fat, you need to burn 3500 calories. Do you think you can
achieve that with just 2 hours of exercising per week?
Intensity

There are people who go to the gym daily. It is like their
second home. They will do cardio and weight training religiously
but yet, they get no results. Why? They don't get results
because their exercise intensity is not high enough to utilize
the fat in the fat cells! This is especially important during
your cardio session. You have to hit at least 75 percent of your
maximum heart rate. You cannot get lean abs by just walking 5.0
km/h for 45 minutes!

Type

The type here means the type of training. In order to maximize
your body fat loss, you need to combine weight training, cardio
training and stretching. Weight training can help build muscle,
which in return speeds up your metabolism. An additional 1-pound
of pure muscle can burn extra 50 calories by doing nothing. The
extra calories are there to keep the muscle alive. Cardio
training will help by making the body to use the fat in the fat
cells, thus burning body fat and preserving muscle!

Do not look down on stretching. With a better flexibility, you
can run further and not only that, your muscle function better
thus producing better results.

Time

Time here refers to the time you need to invest in your
training per day. Regarding weight training, an intense weight
training session should be around 45 minutes. We are talking
about a rest period of 1 minute between sets. For the cardio
sessions, in the beginning you should try to train for 30
minutes. When you are fitter, you need to build up to 45
minutes. In my experience, most people lose loads of body fat
when they can run for 45 minutes at the heart rate of 80 per
cent of max heart rate.

These principles of F.I.T.T are very important. These
principles are not just simply developed. They are created by
researches and observations. If you can follow these principles
properly, you definitely can lose the body fat that you wanted
in no time at all! Think about it, these principles are so easy
to follow you just make exercising your priority. You have to
really want it!

About The Author: Leong is a professional personal trainer. He
is certified by the American Council on Exercise and has helped
many people achieve their fitness goals safely, quickly and
effectively. For limited time only, you can download his power
pack Fat Loss E-Mag package absolutely free at
http://www.lose-fat-tips.com/fatlossemagpackage.html

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