The average American gains 5 pounds a year, every year over the age of 30. Some estimate that 60 percent of our society is overweight. Of course, the best way to avoid obesity is to resist temptation and never let the unwanted calories cross your lips in the first place. But what approach can we take that will help us balance exercise and food consumption?
The specific exercise isn�t as important as its effect on your heart rate (and breathing rate). Generally speaking, cardiovascular exercise involves working the major muscles of the lower body in a continuous, rhythmic fashion. Activities such as brisk walking, jogging, riding a bicycle and jumping rope all qualify as aerobic exercise and should be incorporated into your weekly fat-burning regimen.
This muscle growth will take the form of a sculpted and more toned physique, and unless taken to an extreme, will usually not materialize into big and bulky muscles. But what about that layer of fat that floats over every inch of your otherwise sculpted body? An increase in lean muscle, if only slight, will result in an increased basal metabolic rate, your body�s requirement for fuel at rest.
If you consider that almost all the burning of body fat takes place inside muscle tissue, it�s logical to assume the more muscle you have � the more fat you�ll burn just to exist. This translates into a 24-hour-a-day increase in demand for fat as fuel, and if accompanied by a steady decrease in supply, will result in major fat loss.
Interspersing some stretching exercises into an otherwise strength training routine keeps you moving between sets, adding to the overall caloric consumption of your workout. Yoga, with its unique blend of stretching and strengthening exercises, has gained unprecedented popularity. Many fitness enthusiasts, who at one time wouldn�t be caught dead in a cat pose, now find themselves attending regular yoga classes � and looking as lean and fit as ever.
Do whatever it takes to ensure a good night�s sleep. Get a new mattress, install heavier blinds or go to bed earlier. During sleep, the body�s recovery processes go into high gear. Depending on activity levels and individual requirements, get 7 or 8 hours of sound, restful sleep every night.
In addition, stress has been found to generate dangerously high levels of the naturally occurring hormone cortisol, which is produced by the adrenal glands. Cortisol has a major role in the regulation of blood pressure and cardiovascular function as well as regulation of the body�s use of proteins, carbohydrates and fats. When cortisol is secreted, it causes a breakdown of muscle protein, leading to the release of amino acids into the bloodstream. This process can also raise blood sugar levels.
Meditation, or any other form of stress reduction, can balance this hormonal shift. You can use your meditative sessions to visualize how you�d like to look, or even imagine yourself engaged in activities you once enjoyed. This type of visualization technique has been found not only to relieve stress, but also to increase your odds of achieving goals you�ve set � a nice fringe benefit.
If your goal is to burn fat, take a five-pronged approach. Combine the above five methods with a sensible eating program, and you�ll be on the road to unprecedented fat loss and a health and fitness program that you�ll stay with for a lifetime..
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