Diet And Weightloss

Retaining your muscle mass, while on a weight loss program, is one of the most important aspects that you need to concentrate on, as this will help you to keep your fat percentage down long-term.

On the ultra low calorie diets, the body begins to cannibalize its own muscle tissue as its defense mechanisms come into play.

An example of this is shown with some of these apparently slim fashion models who have quite high levels of body fat in proportion to their overall size.

The reason for this is the fact that they haven’t done any form of exercise or resistance training to maintain any reasonable level of muscle mass and this is only made worse by the fact that they are often eating a very low quality diet and nutrition is lacking.

It is not uncommon to see skinny models with cellulite and that is a sure sign that they are retaining fat in a higher percentage than they should be.

They would find that if they added a little bit of resistance training or even some form of decent exercise to their daily routine, they would be able to still retain a slim figure but the body fat percentage would be considerably lower and they would look a lot more toned and healthy.

And healthy is what you should be aiming for when you go on a weight loss program and not simply losing weight, as actually improving your overall health and well-being will help you to live a better lifestyle for a lot longer.

Increasing your muscle mass also improves your metabolic rate whereas body fat has a very low level of metabolic activity. Nutritionists regard muscle as the furnace that burns in the body and this is what you should be aiming for.

If more weight loss programs focused on retaining muscle mass, people would be unlikely to put the weight back on rapidly once they finished the program.

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If you have a child 6 to 8 years old that wants to start exercising and lifting weight, you may find yourself wondering what you should do. While some think it is perfectly fine for children to exercise, there are others that think differently.

The long and short of it is that yes, it is beneficial for your child to partake in exercise or a weight training regimen although, there are a few things that you should keep in mind once this starts to happen.

No matter how you look at it, children aren’t miniature adults, consequently the same methods cannot be used for children who differ from adults emotionally, anatomically and physiologically.

Children’s immature skeletons don’t mature until they get 14 - 22 years of age. With girls, exercise during childhood can have very critical effects on bone health that can last for their entire lives.

Children are often vulnerable to growth related overuse injuries such as Osgood Schlatter disease. They have immature temperature regulating sytems due to their large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they aren’t properly warmed up. Also, children don’t perspire as much as adults do, so they will be more susceptible to heat exhaustion as well as heat stroke. Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from an adults, which will affect their capacity for exercise.

When you consider programs for children, first and foremost, you should obtain a medical clearance from your doctor.

The first approach to designing a program is to establish a range of 8 - 12 repetitions and keep the work load appropriate for the range. Ensure that workouts are spread out enough to have at least 1 -2 full days of rest between workouts. The main focus when working out should be on the form of every exercise performed with correct breathing and not on the amount of weight being lifted.

Make sure they warm up and stretch before starting weight training. Start your children off with light loads then then make adjustments accordingly. You should also make sure they drink plenty of water before, during and after exercise. Getting enough water is very important with exercise as it is very easy to get dehydrated - especially with children.

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If you are willing to put in the extra effort, you can lose considerably more weight a lot faster by adding resistance training to your weight loss program.

Lifting weights will help to burn body fat quicker than aerobic exercise which is something that a lot of people don’t understand. Aerobic exercise for an hour or so will burn more calories than lifting weight for the same hour, however, weightlifting gives additional benefits after that hour that aerobic exercise doesn’t.

After resistance training, your muscles need to repair themselves and in doing so, this process burns even more calories consequently, you are getting the benefit of the calories that are burned during the exercise, combined with the calories that are getting burned as the muscles are getting repaired.

There is also another benefit that is obtained by weightlifting and resistance exercises and that is the fact that you will be building muscle mass.

Now many women get concerned thinking that they are going to look like a female version of Arnold Schwarzenegger (in his younger days), but not only is this unlikely without the use of steroids, it is impossible, particularly for a woman.

Muscle burns fat and by building up your muscle mass, you are creating a fat burning machine that will help to use up excess body fat throughout the day.

This is why people who supplement their weight loss programs with suitable resistance training, will reduce fat and get considerably better results in less time.

You also get the additional benefits of becoming fitter, improving your heart and bones and it also has a positive effect on your mental attitude. To some people,  just feeling better about themselves can solve a lot of the reasons why they overeat in the first place.

You don’t have to lift excessive weights for this to work as even light resistance training will be an added benefit to your weight loss program.

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