• The Secret to Sustainable Weight Loss
Many people associate "getting in shape" with getting on the treadmill and running. And while you can run/treadmill/cardio your way to losing weight, the most sustainable weight loss you will experience requires changing your metabolism by building more muscle tissue and adjusting what you eat (not dieting, but improving in small steps).
First, let's look at the calories you can burn running. If, for example, you run at a medium pace for 30 minutes a day four times per week, you may burn an additional 300 calories each time you run or 1,200 calories per week. That's equivalent to three pieces of pizza PER WEEK. Imagine that - you can basically get to the same weight loss goal by eating three less pieces of pizza each week as you can by actually running hard for 30 minutes four times per week.
Let's look at it another way - what % of your caloric intake are you burning when you go running? The United Nations FAO estimates the average American consumes 3,000 calories per day. So by committing to and completing a 30 minute hard run four days per week (and be realistic - can you really sustain that for a long period of time), you can burn approximately 6% of your caloric intake.
That simple math is why many if not most people who try to "cardio" their way to weight loss eventually put the weight back on. Remember, you only burn those extra calories on days when you are actually running so every day you are not running, you have to reduce your caloric intake to make-up for it.
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However, if you try to achieve weight loss by building your muscle tissue instead of getting on the treadmill or putting on your running shoes, you can actually increase your metabolic rate by 10 - 15%. That means you burn more calories while sleeping, while sitting at your desk, while watching television - and the impact on your body is significant and long-lasting!
So the next question is obvious - how can you increase your muscle mass? Unless you happen to be a master weight lifter, the obvious answer is to hire a personal trainer and have them focus on helping you build your muscle mass, primarily through resistance training. Most of us don't need to build muscles when we are young, as we naturally have more muscle tissue. However, as we get into our 30's we actually start to lose a half pound of muscles each year! That's why the older you are, the more important it is for you to get off the treadmill, put away the running shoes, and find a professionally trained and talented personal trainer who will carefully and safely help you change your metabolism forever. Imagine that, you can burn more calories while you sleep than you can running all the time - if you find the right personal trainer.
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