Last year, weight loss guru Wendy Chant helped millions of us crack the fat loss code. Now, she's back and on a mission to help us conquer our extra weight once and for all.
In the follow-up to her bestselling Crack the Fat-Loss Code (McGraw-Hill), Wendy delves deeper into the fitness part of a super-successful diet.
Conquer the Fat-Loss Code spells out the Exercise Secrets To Maximize Fat Loss... and we're serving up a taste of Wendy's proven science of diet, fitness and supplementation.
"Crack the Fat-Loss Code taught people the code and what it's about," Wendy notes. "Conquer the Fat-Loss Code gives readers the totality of exercise and its role in fat loss.
"My new book spells out the real secret of exercise and fat loss... and that secret is TIMING."
One look at Wendy's bodybuilder physique and you know that she knows what she's talking about.
"To be efficient at losing fat, you need exercise," she says. "You need my CIA approach -- consistency, intensity and accountability."
Learn how to conquer the fat-loss code and you won't need to spend a lot of time in the gym. What you need is a plan -- and you need to mix it up every so often to keep your body from getting into a comfort zone.
Now, from Wendy's hot-selling new book, here are her Exercise Secrets to Maximize Fat Loss
That's Wendy in this photo! Go to page 2 for a before/after of one of her clients.
Many people assume that all exercise leads to fat loss, but do certain types of exercise do more? Just as foods are not created equal, neither is exercise. Experts and exercisers alike have missed the fact that the relationship between fat loss and exercise is a twofold process. Hereâ€™s the secret!
Applying Exercise to a Specific Food Plan and the Importance of Timing
They say, â€śTiming is everything,â€ť and nowhere is that more appropriate than when it comes to setting up an exercise routine. You canâ€™t just work out all you want and eat everything in sight or eat less because you donâ€™t exercise; to live a true fitness lifestyle and receive maximum health benefits while still losing fat, you need to achieve a balance between how you eat and when you move.
The secret is to include two types of exercise in your fitness regimen: aerobic (cardio) and anaerobic (weight training).
Aerobic exercise, or cardio, is defined as activities in which oxygen from the blood is required to fuel the energy-producing mechanisms of muscle fibers. Examples are walking, running, cycling, and long-distance skiing.
Anaerobic exercise, or weight training, is defined as highly intense, short-term activities in which muscle fibers derive contractile energy from stored internal compounds without using oxygen from the blood.
Examples include short bursts of all-out effort, such as sprinting or weight lifting. Because anaerobic activity takes stored internal glycogen to produce the energy to generate movement, it is a valuable ally in your quest to lose weight.
There are two main types of cardio routines that are effective for fat loss: the high-intensity interval training (HIIT) method and the excess post-exercise oxygen consumption (EPOC) method.
High-Intensity Interval Training (HIIT)
This method consists of interspersing short bursts of quick-paced, high-intensity exercise within a less intensive cardio routine. An example would be alternating a minute-long sprint with several minutes of straight jogging or, for beginners, alternating a few minutes of jogging with several more minutes of brisk walking.
You typically perform HIIT for 15 to 30 minutes at a time. You burn the most calories while performing your chosen activity, such as alternating among sprinting, jogging, and brisk walking. In fact, recent research has shown that this method of exercise also keeps the metabolic rate sparked for longer periods of time even after the activity is over.
I suggest that clients use this type of training immediately after weight training to guarantee weight loss.
How much should you do and when? Typically I suggest just
15 to 20 minutes of HIIT first thing in the morning.
Excess Post-Exercise Oxygen Consumption (EPOC)
This method is basically the opposite of HIIT; it consists of slow, long-duration cardio routines that typically last from 45 minutes to more than an hour. I like the treadmill best for this method.
In-line roller skating is great for this method as well. For clients who have more than 100 pounds to lose, I usually have them do this method on a recumbent bike because it puts less stress on the knees.
Which Type of Cardio Is Right for You?
Both HIIT and EPOC have been shown to be very effective in using up excess fat stores. So the decision of what method you use can really be based on the amount of time you have in your schedule.
I like to alternate the use of each method. For instance, in one month I might do two weeks of only HIIT and then follow that with two weeks of EPOC. To keep my body guessing, I might then use both methods for two weeks; for instance, do HIIT in the morning after weight training and EPOC on the weekends any time of day.
Here is how I suggest using HIIT and EPOC together to maximize your losses:
â€˘ If you have less than 25 pounds to lose: For a healthy individual with only a slight to moderate weight problem, I suggest alternating the two methods as I described earlier.
You might also decide which to use depending on the time of day when youâ€™re working out. First thing in the morning and immediately after a workout, HIIT is best. If youâ€™re exercising
in the afternoon or early evening, use EPOC to keep your metabolic rate up.
â€˘ If you have between 25 and 100 pounds to lose: In this case, I suggest going with EPOC alone to ensure the safety of sensitive joints and bones. However, you should still try to perform your cardio routine first thing in the morning or just after weight training.
â€˘ If you have more than 100 to lose: If you are in this category, I suggest using EPOC method and splitting your cardio routine working out for 5 to 15 minutes at a time. Do this multiple times each day to raise your endurance and your metabolism.
Cardio is a key component for long-term success with significant weight loss, bringing it about both quickly and safely.
Cardio Tips to Maximize Fat Loss
â€˘ You must exercise every 48 hours. Do not go more than two days without exercising! Otherwise, your body will adapt and slow down your metabolic rate. As a helpful reminder, simply remember the part of the code that says your body responds to conserve energy every 48 hours.
â€˘ Donâ€™t exercise the same way or for the same length of time more than 10 days in a row. Remember, your body is a calculator that is constantly trying to balance its internal checkbook, so once it has calculated what is coming in (food) and what is going out (energy), it adapts. When it does, that 30-minute walk you take every day has the same effect as breathing in and out. So remember to change it up. Go farther, change your pace, and walk for a second time that day with your spouse or a friend.
â€˘ Take one day off each week (or every fifth day). If you dislike exercising, you can take every fifth day off; your body wonâ€™t know, and your metabolism will continue to burn at the same rate. Using the â€śevery fifth dayâ€ť rule is better than always taking the same day off, because your body will get used to that too. Resting on different days is another way to prevent your body from adapting to your exercise regimen.
â€˘ Never do cardio with resistance. I see this drastic mistake at the gym all the time. People, especially women on a stair climber, add resistance, thinking, â€śWow, my butt and legs are getting a hard workout.â€ť And they are, but the fact is this is a counterproductive way to perform aerobic exercise. In fact, this is a method of weight training called â€śtime under tension,â€ť and it forces the body to store more glycogen â€" and possibly fat â€" in the lower half of your body, which actually makes your butt bigger. And that sure isnâ€™t the reason youâ€™re working out in the first place, right? So remember to use no resistance during cardio â€" only when weight training.
â€˘ Whenever possible, do cardio first thing in the morning on an empty stomach. Remember, this is the â€śprime timeâ€ť for
aerobic activity because glycogen stores are at their lowest and this is when fat loss is guaranteed.
Understanding the Role of Weight Training in Losing Fat
Today, we recognize weight training â€" or building resistance â€" as one of the cornerstones of a successful fitness and weight-loss program. Youâ€™ve probably heard it countless times: the more muscle you have, the higher your metabolism will go, because for every pound of muscle on your body, you burn 20 to 30 calories, whereas for every pound of fat you carry, you burn only four to five calories.
There are two basic methods of weight or resistance training:
â€˘ A high number of reps with light weights
â€˘ A low number of reps with heavy weights
When it comes to resistance training, the key is not to obsess about reps or weights ... Continue
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