The aim of getting in
shape is how you look and how healthy you are. The goal should be to
get leaner. This means changing your body composition so that you
have less fat and more muscle. Since muscle weighs more than fat per
cubic measurement, absolute weight loss should not be the sole
measure of your success. The important results should be how your
body looks, how your clothes fit and how you feel. A visible six
pack of abs is only accomplished by both building the abdominal
muscles and shedding the fat that covers them up.
The basis for losing body fat is using more
calories (an energy value of food), in daily metabolism, activity
and exercise than you take in through eating and drinking. It takes
about 3500 calories above those utilized to gain one pound of fat.
The reverse is also the case. Using up 3500 calories above those
taken into your body will cause a reduction of one pound of fat.
Therefore, to effectively lose fat, the bottom line is to restrict
your calorie intake and increase your calorie output.
Burning Fat Through Aerobic Exercise
The diet itself helps to increase your calorie
burning by boosting your metabolism, a process further enhanced as
you gain more lean muscle. In addition our fitness trainers work
with you on an aerobic exercise program to burn fat and increase
your metabolic rate. This is done either on equipment such as
stairmaster, stationary bicycle, treadmill or elliptical machine or
by jogging outdoors. The aim is to sustain the aerobic activity for
a minimum of 40 minutes at a time at a moderate intensity of 50
percent to 70 percent of your max heart rate.
Spot Reduction of Fat
You must remember when embarking upon a fat
loss campaign that spot reduction of fat is not possible. Your body
gains and loses fat by way of its unique genetic programming.
Unfortunately experience and research shows that the first-acquired,
and usually largest, fat deposit areas are the last places that our
bodies loose fat. So if your holding a lot of fat in your
mid-section or in your thighs, that will likely be the last place
you loose it. But don't despair, you will lose it. To help you do
this, your personal fitness trainer also provides motivation and
creates a structured program that helps anchor you through a