Losing Weight and/or Inches

More than half the adults in the USA would like to lose weight and approximately 34% are "Overweight or Over Fat". Even among those who are clinically within an acceptable range, many have a desire to lose pounds or shed inches. Most people who are overweight or overfat are in that condition due to inactivity and overconsumption of fats in their diet.

The key to losing fat and inches is to burn more calories than you consume. The best method for this is to reduce caloric intake and to increase expenditure. Many books have been written on each of these two critical components. Unfortunately, many of the approaches offer "miracle solutions" of one type or another. These books or videotapes are often written or endorsed by individuals that may have attained "fame" in another field, such as movies or sports. The American mentality is so tuned into quick and easy solutions that each questionable scheme attracts thousands of people to spend millions of dollars for the quick fix.

We at the Plainfield Fitness Center do not endorse fad diets of any form, no do we claim to offer a no-sweat solution.

There are a few basic guidelines that should be helpful. A combined program of diet modification and exercise will be the most effective program to follow. No one disputes that exercise does burn calories. For most people finding an exercise that they can learn to enjoy presents the greatest challenge. Exercise must become "fun" and "enjoyable" if it is to last!

Our bodies have two potential energy sources; carbohydrates and fats. We consume both in our diet. While resting, draw from these two sources nearly on an equal basis. The time required to convert fats to a usable form of energy is longer than for carbohydrates and the conversion of fats also requires oxygen. When we start to exercise, we create a situation in which the body must supply energy more rapidly. The more vigorously we exercise, the more rapidly the energy must be supplied. Since the conversion of fats to energy takes more time, it becomes essential to rely more heavily on carbohydrates as a source of energy. During very intense exercise, little energy can be supplied by converting fats.

To keep the utilization of fat relatively high during exercise, it is necessary to keep the intensity of the exercise relatively low and the duration long. Your heart rate is a good gauge of the intensity of exercise. Keeping your heart rate slightly above your prescribed minimum is the preferred level for shedding pounds and inches. Remember, we can monitor your heart rate with a heart rate monitor as you exercise. The duration of each exercise session should gradually be increased to 45 to 60 minutes. The duration of your exercise should be 3 to 4 times per week. Vigorous or pace walking is a good substitute on the off days.

Circuit Weight Training offers an excellent alternative for burning calories. Quite simply, muscle burns more calories than fat. Therefore, as you experience muscle hypertrophy (an increase in the size of a muscle fiber) the more calories you will burn. While exercising in a program such as the one offered at the Plainfield Fitness Center.