Full body approach to fat loss - HEALTH CARE DEPARTMENT CALIFORNIA

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Utilize a Full body approach to fat loss and accelerate your Results!
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What’s the Secret to losing Body Fat and keeping it Off?

Ask 100 different fitness experts this question, and you’ll probably get 80 or more different answers.  That’s one reason why fitness and fat loss gets so darn confusing-everybody seems to have “the answer.”

You’ve got 101 different theories about how to induce fat loss including super-slow training, heart rate training, circuit training, Pilates, yoga principles, high-rep weight training, and aerobics.

the core of your approach to fat loss is even by exercisesWhen it comes to nutrition, there are even more fad diets than exercise theories.  The Atkins Diet, The South Beach Diet, Eat 4 Your Blood Type, Low Fat, Low Carb, Low Calorie, The Zone…even some doubt Doctors have a diet books today.

Well, We are going to simplify things for you. Work the whole body each session!  No tricky split routines, no bodypart training…just training the body the way it was intended to function, as a whole.

Human movement, stabilization, balance and strength are the results of a whole body approach to strength training.

Until recently, the fitness industry had forgotten how to incorporate the entire body in exercise programming.

The human body has over 600 muscles, all intended to work as one complete and complimentary system. Traditional exercise programs have neglected the majority of these muscles by training in a one-dimensional environment.

This type of training handicaps the body from performing the way it is designed to function.

Training in a fixed plane environment leads to isolated results, muscle imbalance, and injury.  

In contrast, the whole body approach to resistance training prepares participants of any fitness level to achieve great improvements in body composition and function better in daily life as well.  The three-dimensional environment of training movements, not individual muscles, enables the body to become efficient in both static and dynamic environments.  Participants achieve balanced, long lasting, effective results.

This method is fun because it is a whole body approach.  The same movement patterns that we used as children (pushing, pulling, twisting, lunging, squatting, stepping and balance in multiple planes) are the core of your approach to fat loss.  From beginners to the most advanced exercise fanatic, this approach to fat loss and fitness will provide fun and effective workouts and lasting results.

Full body training is an extremely effective way to loose weight as involves dynamic, whole body movement that increase caloric expenditure.  Training movements instead of individual muscles can also help change body composition by increasing muscle mass, increasing growth hormone output, raising metabolism, maximizing caloric output, and ultimately decreasing body fat.

Now, regardless of how great your workout is, food intake is the key factor that will either make you or brake you as far as fat loss goes.  The only way that the human body drops body fat is by being in what is called a calorie deficit.

This brings us back to LAW OF THERMODYNAMICS.

Remember, We’ll say it one more time...this law states that if you eat more calories in a day than you burn you will gain fat, if you burn more calories in a day than you eat you will lose fat, and if you eat the same amount of calories in a day as you burn you will remain constant.

This is a law!!!!  It is as true as the law of gravity and it is how the body works.  Knowing this, it is simple.  If you want to lose fat you need to adjust you daily calorie intake so that you are into a calorie deficit.

You need to get your calorie count low enough to begin fat loss, but at the same time keeping it high enough to remain healthy.

industry secret on fat loss

The second step to optimizing you food intake is by spreading your food out evenly throughout the day.  
Ideally, you want to be on a five/six meal per day plan.  By spreading your calories evenly through small meals your metabolism works its best for you.  When you constantly give your body food with small meals your body does not feel the need to store fat.

On the contrary when eating large, infrequent meals your body feels the need to store some food as fat for it is unsure as to when it will be fed again.  Get on a scheduled meal plan that your body will respond to.

Five meals a day, approximately three hours apart works great.  A healthy start point for you protein, carbohydrate, and fat ratio’s is 25% of your food coming from protein, 60% of your food coming from carbohydrate, and 15% of your food intake coming from fats.

Now, We are going to give you an industry secret.  A lot of personal trainers out there maybe are gonna be upset with Us for it is too valuable to give away, but We are going do it any way.  If you want to lose fat and you are unsure of how many calories you are supposed to eat and are not in a position to hire professional assistance, barring any medical conditions, a simple formula to follow is this.

Take your body weight and add a zero on the end.  Use that as your general guideline, split the number evenly among five meals per day and your body should be in a calorie deficit.  For example if you weigh 180lbs., add a zero, your now at 1800 calories.  Divide that over five meals per day, your eating 360 calories per meal.  Keeping each meal balanced approximately 60% carbs, 25% proteins, 15% fat, you are eating in a healthy way to lose weight.  It works!!  Note, if you have any medical conditions always consult with your physician first. How quickly will you see results?  Although results will vary with each individual, full body training coupled with a proper nutrition program will help you achieve greater results than most other programs in less time.  The results can come quicker and be longer lasting.


What's Important In A Healthy Eating Program
Checking your normal habits

To develop a healthy eating program to maintain a healthy weight, it’s a good idea to do some research on health and nutrition.  If you’re not trying to lose weight but just want to eat well for good health, then it’s important to understand how your body uses food.  This makes it easier for you to choose healthy food and not be tricked when less-than healthy foods call themselves natural and healthy.

A healthy eating program should offer you much more than just a good balance of protein, fat and carbohydrates.  But if that balance isn’t in place to start with, the plan probably isn’t all that healthy.  Any plan that keeps fat at about 30% or less of the diet and stresses good fats over saturated fats probably has a healthy fat balance.  There should be plenty of sources of protein other than meat, like lots of fish, healthy dairy sources like yogurt, and beans.

And carbohydrates should be mostly whole grain sources like whole grain bread and oatmeal.  Whole grain pastas are better than regular pastas, and basmati rice is better than regular white rice.  A healthy eating program that stresses these smart choices over things like instant white rice and instant pre-packaged sweetened and flavored oatmeal is better than one that includes too many convenience items.
A healthy eating program should follow the government food pyramid pretty closely.  Whole grain carbohydrates, fruits, vegetables, beans, fish, lean meat and dairy products can all be part of a very healthy diet.  But there are other things to look at, no matter what kind of diet you choose to follow.

You want to make sure your healthy eating program has enough diversity so that you don’t get bored, and you get all the vitamins and minerals your body needs.  Baked chicken breasts, broccoli and a whole grain roll might be a healthy lunch, but no one wants to eat that several times a week.  Your plan needs to include a variety of vegetables, not just one or two.  There are more lean meats than chicken breasts, and many different ways to prepare these and other dishes.  

You’ll also want to make sure that unhealthy things aren’t creeping into your meals.  Some diets stress that you use margarine instead of butter, for instance, because it’s lower fat and not full of saturated fat like butter. But margarine is mostly trans fat, a fat that even the government now agrees is worse for you than saturated fat.

It’s a fat that should be eliminated, or at the very least severely restricted, from our diets. A healthy eating program that allows certain commercially packaged low-fat cookies and treats might not take into account the amount of trans fats and sugar in those foods, either.

You have to be the detective and examine all the parts of the diet you want to follow.

Yes, the balance of foods and nutrition is important, but don’t forget to look at all the other parts of your healthy eating program.


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