Consult a physician. Common words found when you see a fitness machine for sale. But it is true, you must see your doctor before you begin a fitness program for weight loss. Some people are fat because they are ill. Others become ill because they are fat. You have to be certain you can work-out without killing yourself.

Once the doctor does what he needs to do to allow for regular and intense exercise, it is time to stop thinking and start acting. Like anything a person may want - or want to do - it is one’s own desire and mind that is necessary to enact the thought. It is up to you whether you succeed or not.

The only things that should be bought or paid-for regarding weight loss are good food and either a gym membership or fitness equipment. The last two items are not essential. Good food is. You can swim, run, walk quickly or participate in a sport that requires constant motion. These actions will use-up body fat that is stored as a reserve source of energy. You - absolutely - do not need diet pills or tonics!

Many overweight people go on diets. They read-about the latest success story of a celebrity who used “Diet XYZ”. This is nonsense. Get it out of your head. You should never diet. You must eat well all the time. Eating well for a while - what dieting is - is no good! You must eat well for the rest of your life - every day, from now on. Read about what is good for you and what is not. Fruits should be eaten with vegetables several times a day. You need protein - read about how much you should have to properly feed your body with nutrition and fuel - without adding extra calories that will be stored as fat.

You must eat well from now until you die! You must exercise every day. Missing a day due to illness or unpredictable circumstances is clearly not an issue. Treat exercising as equal to breathing! You must breath! You must exercise. It doesn’t have to be tedious or boring. There is often a natural “high” associated with expending energy. You’ll feel it soon after you get used to making fitness a key part of your life.

To burn fat efficiently you need to elevate your heart rate. It has been proven and measured that your heart must beat at a certain rate to succeed with burning those unsightly rolls under your skin. A THR - or “target heart rate” - chart is what you need to consult. There are many of these in books and online. Find a few that come from a reliable source and apply the information to your routine. A sustained THR of 111 to 130 is recommended for a 35 year-old exerciser - over a period of 20 to 60 minutes - or more - per day in order to burn fat. Your age will make these numbers larger or smaller.

You must tone your muscles. Fat can be “burned”, muscles can be “toned”. To get anything close to a six-pack, you need to exercise these muscles with light weights. You needn’t worry about becoming a huge bodybuilder by lifting weights. Toning requires several sets of a dozen or more repetitions of light weights, to tighten and acquire a nice tight body. This not only looks great, it helps to naturally burn fat. “Lean muscle mass” is proven to assist with burning fat and keeping it off.

Knowledge can literally be power. This is especially true when it comes to knowledge about weight loss techniques. Magic potions or herbs will not work to accomplish what actual exercising and proper eating habits have been proven to do. With the proper information - specifically regarding fitness, toning with weights, acquiring and maintaining your specific target heart rate and exactly what you should always and never eat for the rest of your life - you will obtain and maintain the best body your DNA will allow for you.

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This entry was posted on Monday, July 26th, 2010 at 10:22 am and is filed under Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.