The key to consistent and sustainable fat loss is to produce a deficit of about 500 to 600 calories per day. You can do it by decreasing your food intake while increasing your activity level. Eat a little less food, and move a little more than you normally do. A 250-calorie deficit from food is not very much. It’s absolutely easy to achieve without going hungry. Increasing your activity level to burn an additional 250 calories a day requires a bit of effort, yet even the busiest people can accomplish it. For a 185-pound individual, each of the following will burn 250 calories:
A heavier person will require a little less time and a lighter person a little more. For instance, a 140-pound individual will need 67 minutes of fast-paced walking or 24 minutes of running to gain the same results. Go to www.magnetic-diet.com and check out the activity calculator to calculate the calories you’ll burn in over 70 different activities for your specific weight.
Please avoid the temptation to exceed a deficit of 500 to 600 calories a day. While you may lose weight faster, you’ll also probably lose too much muscle. And as I said above, if you lose muscle it becomes much harder to lose fat and easier to get fat. By incorporating the energization exercises into your daily routine along with two to three days a week of strength conditioning, you’ll go a long way to preventing muscle loss. Muscle is a use-it-or-lose-it tissue. If you lift weights and flex your muscles regularly, you are sending a signal to the body that it needs this tissue. So it will maintain and build your muscle, provided it has the nutritional resources. The opposite is also true: Don’t strain your muscles enough and they will atrophy by
wind up getting fatter than when they started if they come off their regimens.
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