Before we begin let me first say that no other diet works as well as the Metabolic Diet for burning up body fat while exercising. Studies have shown that fat breakdown (lipolysis) is higher in people who have low levels of insulin. Fat feeding such as in the higher-fat/low-carb phase of the Metabolic Diet has been shown to decrease serum insulin, increase lipolysis and increase plasma concentrations of FFA.
As well, growth hormone levels (important for fat burning) while at rest and exercising are also increased on a higher-fat/lower-carb diet such as the Metabolic Diet. The net result is that while on the Metabolic Diet fat is burned off faster than with any other diet!
Exercise should be a part of everyone’s daily lifestyle. This is especially true if you’re overweight. Unfortunately, exercise is often a very low priority in the life of people who are overweight. I know many people find it tough to exercise and they have any number of reasons for not doing it. But the fact is that regular exercise is a very important part of losing weight. No matter how much you have to lose, exercise should be a part of your weight loss program.
Most importantly for the Metabolic Diet, exercise helps to optimize blood fats (lowering total cholesterol, LDL and triglycerides, and increasing HDL181) and maximizes the fat burning and body shaping potential of the diet. If you’re going to get the full benefits of the Metabolic Diet, exercise is essential.
The most obvious effect of exercise is that it burns extra calories that would otherwise return to the body in the form of fat. Unfortunately, exercise doesn’t burn as many calories as some people think. Running, swimming or bicycling vigorously for a half hour may burn off 400 calories or so. Running a brisk mile (in under eight minutes) only burns off a few hundred. But it’s not really the short-term calorie burning that is important.
It’s the long-term effects of exercise that are especially helpful to the dieter. For example, running 2-3 miles a day could decrease your bodyweight by as much as 25 pounds in a year. Thus, while each running session may only help you lose a few ounces, a year of running can make a considerable difference in your weight.
Exercise is also important in raising your basal metabolic rate (BMR), the amount of energy needed for basic functions. Increasing your BMR is very important in burning off calories and enabling weight loss. Your body works much as a furnace. It consumes food to produce the energy necessary to keep your body warm, organs functioning (heart, lungs, liver, kidneys) and your tissues alive.
As discussed earlier, people vary widely in the amount of energy necessary to keep going. Some people burn calories freely while others, often those who are overweight, have a tendency to conserve energy and burn far less for basic functioning. Those people who waste energy and are less efficient in burning fuel (like an inefficient furnace wastes fuel) have a higher BMR. Having a high BMR, and burning all that fuel, aids in making you a thin person.
A low BMR, on the other hand, leads to using calories frugally. Energy is spent very efficiently and the rest is stored as fat. In humankind’s early days, this was an excellent trait to possess. It meant that you were fuel-efficient and had a much greater ability to survive periods of food shortage or starvation. Unfortunately, in today’s modern world there is generally enough food available so starvation is not a possibility. That low BMR leads to little more than laying down fat on the body.
Often, BMR will decrease as a response to dieting. The body sees starvation as a possibility so it begins to burn fuel more efficiently as a way of maximizing energy reserves. Exercise increases BMR, both during and after exercise takes place. In fact, BMR may remain increased several hours after an intense exercise session that leads to enhanced burning of calories.
Research has shown exercise as having far more than short-term effects on both
What Kind Of Exercise Should I Do?
Most importantly, you should think of your life in terms of activity potential and try to stay as active as possible. Sitting is preferable to lying down. Walking is preferable to sitting. Any kind of exercise is preferable to none at all.
Walk instead of driving the car. Take the stairs instead of the elevator. Push the lawn mower instead of riding it. Whenever possible, take a more active approach to transportation or chores. For some, especially men, this in itself can be enough to achieve the desired weight loss. But for most of us, more will be required. The best exercises for losing weight are those that work your heart, lungs, and muscle.
Walking is the most basic exercise you can get. For some people, this may be all their doctor will allow. This is how heart patients often begin their comeback from a heart attack or associated incident. If done briskly and on a regular basis, walking can be an effective exercise both for weight loss and improving fitness.
There are several practical advantages to walking, too. You don’t need special equipment (other than good shoes), it rarely causes injuries and you can walk practically anytime and anywhere. The only problem is that walking has only minimal impact on fitness and provides minimal benefits when compared to other forms of exercise. If you can do more, you should.
Although an excellent exercise, running may not be suitable for overweight people. If you know any runners, you know that they can sustain a number of injuries. Overweight runners are especially susceptible to the injuries that can result from the stress of pounding pavement.
The joints and muscles most often involved are those in the back, hip, knee, ankle, and foot. Injuries in these areas can be considerably painful and nagging. They can also put a damper on any exercise program.
As well, running is not a good conditioning exercise for the upper body. Only the skeletal muscles of the hips and legs receive a good workout. You’ll note that runners possess upper torsos that are less than flattering. The goal of the Metabolic Diet is to help you lose weight and get an attractive body. Running, of and by itself, is not going to get you that.
Running also becomes very difficult in the Northern climates during the winter. Along with being hard to run in snow or rainstorm, winter conditions can also make injury more likely. Running on one of the more sophisticated treadmills in some gyms, because of the way they are constructed, decreases the musculoskeletal trauma and the likelihood of injury. As well, the activity can be combined with other exercises to provide a more balanced workout.
Cycling has many of the same limitations as running although injuries aren’t as frequent. As for stationary cycling, while convenient, it can be very boring and people often give up on it very quickly, especially at home. But it does have advantages for those who are very obese or have back problems or arthritis. You can also do it in the privacy of your home and at your own pace. As such, it can be very good for people who are too embarrassed to be seen exercising by others. Once you lose some weight and feel more comfortable, you can substitute or add other exercises, or do your cycling as part of an overall program either at home or at a fitness facility.
Swimming exercises most of the major muscle groups in the body and is an activity that can be performed by virtually anyone. Even those with heart or joint problems can enjoy swimming. Unfortunately, if overweight, the prospect of donning a swimsuit can be a bit intimidating. Swimming also doesn’t provide the kind of tone that most people are searching for when reshaping their body. If swimming makes up a good part of your exercise program, make sure you do it as consistently and vigorously as your physical condition allows.
If you’re knowledgeable and motivated, you’ll probably be able to exercise on your own and do well. For most people, though, working out with others and under supervision is the best way to go. Enthusiasm stays high, there’s much more variety, and you’re not as likely to miss workouts. Join a group or enlist the aid of a trainer where possible to ensure your continued attendance.
No doubt, many of you may be turned off by weightlifting or bodybuilding. You see those big competitions on the sports channels or pick up the magazines at the market and end up thinking that bodybuilding is only for a select group dedicated to building their bodies to superhuman levels.
The fact is that weightlifting can be an ideal exercise for losing weight. With overall fitness and shape in mind, it can enhance both the male and female physique. You don’t have to end up looking like Mr. or Ms. Olympia.
By using a process called “aerobic bodybuilding” we can combine the best of both the aerobic exercise and weightlifting worlds. You can develop both cardiovascular health and shape your body to the level you want. If you want more musculature, you can do that. If you want less and are just looking for toning, that’s also possible. Whatever your goals, a properly designed weightlifting program can deliver results. Aerobic bodybuilding also exercises all the major muscle groups so you don’t end up lacking shape in critical, visible areas.
Read more: Mistakes That Slow Your Metabolism
The benefits of weight training are many. You get that feeling of well-being common to people who are gaining some strength and improving their bodies. Musculoskeletal disorders, such as low back pain, tennis elbow, and even arthritis can be improved. You’ll retain the body tone that others lose when they go on a diet. You lose less protein and more fat. Indeed, no other form of exercise offers so much.
Many women shy away from weightlifting because they’re afraid of appearing muscular and unfeminine. They needn’t worry because the female body will retain its female contours, except in extreme cases. Even when a good degree of muscularity is added, a woman’s natural fat layer rounds out the muscle and preserves natural curves. For most, this will not be an issue because their goals will be more toward shaping and toning. They will find their bodies actually becoming more attractive in a feminine sense. You don’t have to be afraid of muscle. It’s good for you and, with a proper weight program, you can get exactly the kind of body you want.
Low impact aerobic exercise, like aerobic dancing, jazz dancing, and dancercise has become the exercise of choice for many who want to lose weight. Seniors and others who may be predisposed to hip knee, and ankle problems have also benefited from low-impact aerobics. In fact, any of the rhythmic movement programs set to almost any kind of music will get you results.
But while any aerobic exercise is good for cardiorespiratory fitness, it may not be the best for body toning and shaping. Some of the more advanced types of aerobics also run the danger of overtaxing the cardiorespiratory system.
Trying to follow an overenthusiastic instructor can be difficult both physically and psychologically. For those who have a bigger weight problem or possess poor cardiorespiratory fitness, these kinds of aerobics may be a big mistake.
Progress should always be carefully graded in any exercise program. These aerobic programs are often rigid and don’t lend themselves to the kind of careful planning and supervision that should go into them. These programs also have a tendency to stay the same week after week and that can lead to lack of progress and boredom that may dampen enthusiasm for exercise.
An exercise program should be varied and lively in nature. It should be geared for change as needed to meet changing goals and levels of fitness. One of the good things about training in a gym is that you’ll generally have a fitness professional available to help guide you and make changes as necessary. Many of these aerobic programs are programmed to become stale. And, if you properly view weight loss according to its two chief goals; losing weight and toning and shaping the body – you’ll see that aerobics can’t give you everything you need.
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Source: The Metabolic Diet- The Revolutionary Diet by Mauro Di Pasquale