Fast Weight Loss Tip #2

Exercise:  The Secret to Fast Weight Loss

Ready to get rid of that extra fat fast without losing muscle mass?  There’s only one way:  A carefully calibrated eating plan and an equally carefully calibrated exercise plan.  Why so complicated?  If you eat the wrong things or the wrong amounts of even the right things, and if you do the wrong type of exercise, you won’t get the results you want.  Your body is designed to hold on to fat, and so you have to control a variety of factors very carefully to force it to let go, and especially if you want it to let go quickly.

So what kind of exercise will it take?  Studies have clearly shown that the most effective exercise for fast fat loss is resistance exercise.  Not only do people who do resistance exercises lose more weight overall, they also lose more fat and, if they combine the exercises with the right eating plan, they will also add rather than lose lean muscle mass.  People who primarily exercise aerobically on the other hand lose less weight overall and do not gain lean muscle mass.

The authors of Warp Speed Fat Loss, Mike Roussell and Alvyn Cosgrove, have developed a carefully designed program of resistance exercises that helps maximize fast weight loss while actually increasing lean muscle mass. A key part of their program are special metabolic circuits that maximize the production of fat burning hormones while at the same time facilitating the release of fat so that it is available to be burned.

What’s so complicated about burning fat.  Actually, fat loss requires a sequence of three different processes.  First, the fat has to be mobilized. That means, the lipids that are stored inside cells have to be released from those cells.  Second, the fat has to be transported to where it can be burned.  Third, the fat needs to be burned.  Otherwise, it will merely be re-deposited either where it was in the first place or in alternative sites, and all the effort would have been for nothing.  In order to ensure that all three steps take place properly, which is the only way to achieve fast weight loss, or even any weight loss at all, you need to engage in the right kind of exercise at high enough intensity.

Russell and Cosgrove’s students achieve their spectacular results by rotating through specific exercises at high intensity, thereby mobilizing and burning a maximum amount of fat.  But not only that.  The increased fat burning actually continues for many hours, even days.  Here’s how it works:  Fat cells are broken down by hormone sensitive lipase, also known as HSL.  That’s the exact stuff that’s suppressed by insulin, which is why proper diet is so important.  Another player involved in fat breakdown is catecholamine, whose levels are really ramped up by high intensity exercise.

Then, of course, the fat needs to get burned by the muscles, where carnitine levels are important for efficient fat burning.  Carnitine levels are drastically lowered when glycogen levels are up, and that’s another reason why carbs are bad news.  In addition to a careful low-carb diet, special circuit exercises lead to rapid depletion of glycogen, which allows fat burning to take place.  Roussell and Cosgrove call it a perfect combination punch.  And the best thing of all:  this particular combination also leads to in an extended period of fat-burning for many hours after the workout is long over.  The result:  really fast weight loss.

Continue reading –>  Tip #3 - Fast Weight Loss And the Nutritional Plan That Makes it Happen