THE TRUE RELATIONSHIP OF EXERCISE TO FAT-LOSS

The function of aerobic exercise in a weight-loss program is not so much to burn energy as to change the way the body uses its energy reserves.

With aerobic exercise we train the body to burn fat rather than sugar. Sustained exertion requires the muscles to expend energy, which comes from three sources. One source is stored glycogen that is changed back to sugar by means of an hormone epinephrine. The other source is stored fat. The third source is the conversion of muscle protein into glucose, which can be burned.

The stores of glycogen are limited and can be depleted with extended exertion. Glycogen depletion causes a drop in blood sugar. Because the brain and vital organs require a certain level of blood sugar, the body takes steps to ensure that the level of blood sugar does not get too low. Where can this sugar come from? One might think that it can come from fat. Certainly, excess sugar is turned into stores of fat. However, whereas sugar can be changed to fat, fat can not easily be changed back to sugar. Protein can be and is easily converted to sugar, but substantial conversion is undesirable because it is at the expense of vital muscle tissue. Thus, frequent, sustained exertion places pressure on the body to burn fat more readily.
Extended vigorous muscular activity places a pressure on the body to use as little glycogen as possible. Repetition of any activity trains the body to improve its efficiency in utilizing stores of fat and to use as little glycogen as possible. Also, the body learns to store increased quantities of accessible glycogen to prevent a “glycogen famine.” When a seasoned runner is under unusual stress, glycogen levels tend not to be depleted, and the body comfortably utilizes fat for energy. Thus, low blood sugar and its consequent hunger are infrequent. In short, running and other aerobic exercises teach the body to comfortably burn excess fat and go for relatively long periods without hunger.
It is not said that a person who runs burns more energy and thus loses weight. Rather, what has been said is that the runner is better at burning fat than someone who does not run. The extra energy that is burned during a fraction of an hour of exercise is not consequential. However, the effect on the manner in which energy is utilized is crucial.
By contrast, the following happens to people who lead a sedentary life: Glycogen storage is small, and the muscles prefer to use glycogen for energy rather than fat. After short amounts of daily activity, glycogen reserves drop and low blood sugar occurs, with a consequent craving for refined carbohydrate. This food is usually eaten in excess of the limited glycogen-storage capacity of the body. The carbohydrate that cannot be stored as glycogen is then stored as fat. However, this fat is never burned. It remains. Thus, a sedentary person will constantly crave food, continue to gain weight easily, and have a difficult time losing weight. If weight is lost, that weight—and more—will most likely be regained.

WEIGHT LOSS – COMMIT TO CARDIO AND A HEALTHY DIET

Today everyone is looking for that miracle or secret recipe to losing weight. They are looking for something easy. But there is no easy way to lose the “right” weight, and it is also no secret. It’s basic and simple: burn more calories than you consume.

How does one do that? Commit to Cardio and a healthy diet!  

Many people underestimate the importance of cardio in their workout routine. If you truly want to lose weight, you need to be doing a good 45 minute to 1hour cardio workout 4 to 5 times per week. Less than that will help you to maintain your current weight, but won't help you to shed those kilos.

To make workout practical you need to find what you can enjoy, make it a priority, and work hard while you're at it! There are many options to choose from - running, cycling, cardio machines, and fitness classes.

Quit scheduling your workouts around everything else you have to do at home or at work, and instead schedule everything else around your workout. Write it in your planner if you need to, but don't let anything interfere. If you make it important in your daily routine, then you will find ways to work in everything else you need to do.

And while you're at it, work hard! Get your heart rate up into the aerobic zone and keep it there for at least 30 minutes. This is your workout, if you get into it, get the benefits of it. What's the point of working if you're not working hard? Don't cheat yourself by saying, “I am working out” when all you are doing is giving your body 15 minutes of warm-up."

Cardio exercise is one part of a weight-loss plan. You also need to revamp your eating habits. Also, keep in mind that losing weight is not as easy as it sounds on diet commercials. It takes a lot more commitment than just drinking that delicious shake/green tea for breakfast. And it takes time. Don't try to lose more than ½-1 kilo in about 7-10 days, and don't eat fewer than 1,000 calories per day. On a super-low-calorie diet, you deprive your body of essential nutrients, and you have a tougher time keeping the weight off because your metabolism slows down.

The benefits of a cardio workout routine go far beyond just losing weight and feeling better. Your heart will be healthier, you can lower your cholesterol and blood pressure, it's a stress reducer, you will feel better about yourself, you will have more energy, and the list is endless. So quit making excuses and commit to cardio with a healthy diet today!