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Beauty Fitness Weight Control Exercises Work!

An effective beauty fitness weight control exercise program is not only possible - it can have outstanding results. Here's how ...

5 Universal Steps, taken from over 500 books on nutrition and fat loss, that make any diet up to 5 times faster and more effective.

Forget pills.. starvation... special foods... boring workouts... but get results... all by
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Or simply picking the brains of these former fatties who transformed into exercise and motivational heroes... in only 30 days.

Just about everybody seems to be interested in weight control. Some of us weigh just the right amount, others need to gain a few pounds. Most of us "battle the bulge" at some time in our life.

Whatever our goals in beauty fitness weight control, we should understand and take advantage of the important role of exercise in keeping our weight under control.

Carrying around too much body fat is a major nuisance. Yet excess body fat is common in modern-day living. Few of today's occupations require vigorous physical activity, and much of our leisure time is spent in sedentary pursuits.

Recent estimates indicate that 34 million adults are considered obese (20 percent above desirable weight). Also, there has been an increase in body fat levels in children and youth over the past 20 years.

After infancy and early childhood, the earlier the onset of obesity, the greater the likelihood of remaining obese.

Excess body fat has been linked to such health problems as coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms of cancer.

Some evidence now exists showing that obesity has a negative effect on both health and longevity.

Exercise is associated with the loss of body fat in both obese and normal weight persons. A regular program of exercise is an important component of any plan to help individuals lose, gain or maintain their weight.

Beauty Fitness Weight Control:
Overweight or Overfat?

Overweight and overfat do not always mean the same thing.

Some people are quite muscular and weigh more than the average for their age and height. However, their body composition, the amount of fat versus lean body mass (muscle, bone, organs and tissue), is within a desirable range. This is true for many athletes. Others weigh an average amount yet carry around too much fat.

In our society, however, overweight often implies overfat because excess weight is commonly distributed as excess fat. The addition of exercise to a beauty fitness weight control program helps control both body weight and body fat levels.

A certain amount of body fat is necessary for everyone. Experts say that percent body fat for women should be about 20 percent, 15 percent for men.

Women with more than 30 percent fat and men with more than 25 percent fat are considered obese.

How much of your weight is fat can be assessed by a variety of methods including underwater (hydrostatic) weighing, skinfold thickness measurements and circumference measurements.

Each requires a specially trained person to administer the test and perform the correct calculations. From the numbers obtained, a body fat percentage is determined.

Assessing body composition has an advantage over the standard height-weight tables because it can help distinguish between "overweight" and "overfat."

An easy self-test you can do is to pinch the thickness of the fat folds at your waist and abdomen. If you can pinch an inch or more of fat (make sure no muscle is included) chances are you have too much body fat.

People who exercise appropriately increase lean body mass while decreasing their overall fat level. Depending on the amount of fat loss, this can result in a loss of inches without a loss of weight, since muscle weighs more than fat.

However, with the proper combination of diet and exercise, both body fat and overall weight can be reduced.

Beauty Fitness Weight Control:
Energy Balance - A Weighty Concept

Losing weight, gaining weight or maintaining your weight depends on the amount of calories you take in and use up during the day, otherwise referred to as energy balance.

Learning how to balance energy intake (calories in food) with energy output (calories expended through physical activity) will help you achieve your desired beauty fitness weight control weight.

Although the underlying causes and the treatments of obesity are complex, the concept of energy balance is relatively simple.

If you eat more calories than your body needs to perform your day's activities, the extra calories are stored as fat.

If you do not take in enough calories to meet your body's energy needs, your body will go to the stored fat to make up the difference. (Exercise helps ensure that stored fat, rather than muscle tissue, is used to meet your energy needs.)

If you eat just about the same amount of calories to meet your body's energy needs, your weight will stay the same.

On the average, a person consumes between 800,000 and 900,000 calories each year! An active person needs more calories than a sedentary person, as physically active people require energy above and beyond the day's basic needs.

All too often, people who want to lose weight concentrate on counting calorie intake while neglecting calorie output.

The most powerful beauty fitness weight control formula is the combination of dietary modification with exercise.

By increasing your daily physical activity and decreasing your caloric input you can lose excess weight in the most efficient and healthful way.

Beauty Fitness Weight Control:
Counting Calories

Each pound of fat your body stores represents 3,500 calories of unused energy. In order to lose one pound, you would have to create a calorie deficit of 3,500 calories by either taking in 3,500 less calories over a period of time than you need or doing 3,500 calories worth of exercise.

It is recommended that no more than two pounds (7,000 calories) be lost per week for lasting weight loss.

Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one mile, depending on your body weight.)

Maintaining this beauty fitness weight control schedule would result in an extra 700 calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake stays the same.

To look at energy balance another way, just one extra slice of bread or one extra soft drink a day – or any other food that contains approximately 100 calories – can add up to ten extra pounds in a year if the amount of physical activity you do does not increase.

If you already have a lean figure and want to keep it you should exercise regularly and eat a balanced diet that provides enough calories to make up for the energy you expend.

If you wish to gain weight you should exercise regularly and increase the number of calories you consume until you reach your desired weight.

Exercise will help ensure that the weight you gain will be lean muscle mass, not extra fat.

Beauty Fitness Weight Control:
The Diet Connection

A balanced diet should be part of any weight control plan. A diet high in complex carbohydrates and moderate in protein and fat will complement an exercise program. It should include enough calories to satisfy your daily nutrient requirements and include the proper number of servings per day from the "basic four food groups": vegetables and fruits (4 servings), breads and cereals (4 servings), milk and milk products (2 - 4 depending on age) and meats and fish (2).

Experts recommend that your daily intake not fall below 1200 calories unless you are under a doctor's supervision. Also, weekly weight loss should not exceed two pounds. Remarkable claims have been made for a variety of "crash" diets and diet pills. And some of these very restricted diets do result in noticeable weight loss in a short time. Much of this loss is water and such a loss is quickly regained when normal food and liquid intake is resumed. These diet plans are often expensive and may be dangerous. Moreover, they do not emphasize lifestyle changes that will help you maintain your desired weight. Dieting alone will result in a loss of valuable body tissue such as muscle mass in addition to a loss in fat.

Beauty Fitness Weight Control:
How Many Calories

The estimates for number of calories (energy) used during a physical activity are based on experiments that measure the amount of oxygen consumed during a specific bout of exercise for a certain body weight.

The energy costs of activities that require you to move your own body weight, such as walking or jogging, are greater for heavier people since they have more weight to move. For example, a person weighing 150 pounds would use more calories jogging one mile than a person jogging alongside who weighs 115 pounds.

Always check to see what body weight is referred to in caloric expenditure charts you use.

If you're serious about a beauty fitness weight control program, get more details in the Energy Expenditure Chart here. It details the efficiency of various exercises.

Beauty Fitness Weight Control:
What Kind of Exercise?

Although any kind of physical movement requires energy (calories), the type of exercise that uses the most energy is aerobic exercise. The term "aerobic" is derived from the Greek word meaning "with oxygen." Jogging, brisk walking, swimming, biking, cross-country skiing and aerobic dancing are some popular forms of aerobic exercise.

Aerobic exercises use the body's large muscle groups in continuous, rhythmic, sustained movement and require oxygen for the production of energy. When oxygen is combined with food (which can come from stored fat) energy is produced to power the body's musculature. The longer you move aerobically, the more energy needed and the more calories used. Regular aerobic exercise will improve your cardiorespiratory endurance, the ability of your heart, lungs, blood vessels and associated tissues to use oxygen to produce energy needed for activity. You'll build a healthier body while getting rid of excess body fat.

In addition to the aerobic exercise, supplement your program with muscle strengthening and stretching exercises. The stronger your muscles, the longer you will be able to keep going during aerobic activity, and the less chance of injury.

Beauty Fitness Weight Control:
How Much? How Often?

Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20-40 minutes. If you need to lose a large amount of weight, you may want to do your aerobic workout five times a week.

It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase. How hard you should exercise depends to a certain degree on your age, and is determined by measuring your heart rate in beats per minute.

The heart rate you should maintain is called your target heart rate, and there are several ways you can arrive at this figure. The simplest is to subtract your age from 220 and then calculate 60 to 80 percent of that figure. Beginners should maintain the 60 percent level, more advanced can work up to the 80 percent level. This is just a guide however, and people with any medical limitations should discuss this formula with their physician.

You can do different types of aerobic activities, say walking one day, riding a bike the next. Make sure you choose an activity that can be done regularly, and is enjoyable for you. The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost. If you must lose a few days, gradually work back into your routine.

beauty fitness weight control Part 2 - beauty fitness weight loss

Article source: Weight loss: Exercise and Weight Control beauty fitness weight control

Beauty and fitness can be achieved through the following 7 simple steps... and by picking the brains of these former fatties who transformed into exercise and motivational heroes... in only 30 days.

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