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Greece NY Best Weight Loss Exercise-Say NO to Cardio!

Researchers1 in an Australian study, analyzed 58 overweight women and men over a 12-week cardiovascular program. Participants worked out five times per week with about 500 calories burned per session. Overall, the group lost an average of 7.3 pounds below the expected weight loss!

Worse, of the 58 participants 26 lost only 2 pounds in 12 weeks, despite sweating out for almost 60 hours.

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Conclusion: the emphasis of cardiovascular exercise on weight loss should be reduced.

Don’t get me wrong. Everyone knows that cardiovascular exercises improve your health.  It helps reduces stress, improves stamina, lowers blood cholesterol and blood pressure and more.  Combined with a sensible, balanced diet, you’ll get even better results.  However, researchers concluded, that (quote) “From a public health perspective, (cardiovascular) exercise should be encouraged and the emphasis on weight loss reduced.” (unquote). You can also use indoor spinning bikes for weight loss.

Personal trainers, magazines, and health clubs need to stop promoting “cardio” as the magic formula for weight loss – it isn’t.  Do not give in to the cardiovascular trap.  If you depend on the calorie burning counters on cardiovascular machines, you are falling for the biggest fraud in fat loss today.

Don’t think that you can just go “burn off a big meal” by running on a treadmill for an hour. You are better of not eating that second slice of pizza (average of 400 calories a slice) and focus on building your body’s metabolism with strength training.  Rather than wearing your body down with repetitive cardiovascular exercises…just say NO to cardio!

Once you grasp and believe how hard it is to lose fat through cardiovascular exercise alone, then you’ll find the process to be quite simple. What you need is to plan your meals in advance, prepare for your strength training workouts (so you don’t just “hang around not knowing what to do next” at the gym), set up social support or a buddy system, and recognize solutions for all of the obstacles in your life.

The saying “diets don’t work” is a politically-correct subterfuge that allows people to escape diets in the first place. The truth is, diets DO work…its the people that don’t. Continue to look for the diet that will work for you. Don’t just give up. Remember that even when you find the right diet, it will take hard work and tenacity on your part.

Let’s look at another research2 study that shows the power of the diet. In this study, overweight women and men were placed on a 12-week low-calorie diet. They ended up losing over 36 pounds and 18 times more than the amount of weight lost by some of the participants in the cardiovascular study mentioned above. That just shows you that diet is superior to cardiovascular exercise for weight loss.  However, there was a second part to the study.

The participants were split into two groups.  For 12 months, one group of subjects went on a high-protein diet while the other group went on a high-carbohydrate diet.  At the end of the 12-month study, both groups gained back 4 pounds!

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Rochester NY Health Club Bodybuilding Myths and Truths

1 – You would not gain fat no matter how much you eat if you stick to a low fat diet.

If you surpass your energy needs, you will still get fat. However, consuming a diet high in fat will add the weight faster. Fat has nine calories per gram compared to carbohydrates or proteins, which have 4 calories per gram. It also takes fewer calories to absorb the energy in fat than it does to absorb a similar quantity of carbohydrates by weight. Therefore, fat calories get stored more readily than calories from carbohydrates. However, carbohydrates and proteins have calories too. Hence, taking in too much of these will also get you fat.

2 – In order to get a large physique, you need to consume a lot of calories.

High calorie diets will definitely lead to you getting positively large. Unless you are someone who has a high metabolism, you will only be saving any extra calories that you do not burn and turn it into fat. Scientists have shown that all but 35% of the newest tissue generated due to calorie-dense regimens is actually adipose tissue. Only 20% of the added weight from high calorie consumption is lean muscle mass. You can check this list of best rowing machines if you are planning to burn calories with rowing machine at home. Information source: https://www.fitnesstep1.com/best-rowing-machines/

Therefore, if your desire is to get large, lean-muscles, then very-high-calorie meals are not for you.

Prevention of protein breakdown appears to be the most applicable factor in determining muscle growth.  However, studies show that adding adipose tissue via gorging can indeed augment muscle breakdown. Besides, added fat can extravagantly change hormonal balance, which is responsible for regulating protein breakdown in your muscle. For example, insulin, which partly controls protein breakdown in the body, is handicapped through constant deglutition.

3 – You can get as big as a professional body builder can without taking steroids.

Bodybuilding supplement companies support numerous magazines. So it is necessary for them to claim that you do not need steroids to build muscles. Professional body-builders, without exception, take steroids in some form or the other. The transparent skin and increased level of muscularity are very likely the result of hormone manipulation.

Regardless, you should not use that as a reason to abandon your bodybuilding objective. You can almost certainly build significant muscle mass if you train properly, follow a nourishing dietary regimen, and make sure to get sufficient rest.

One thing to remember about bodybuilding at the competitive level is that steroids are almost always a necessity. However, it is entirely possible to get the type of physique that will bring respect and admiration from both sexes.

4 – The more you workout, the better for building muscle.

Ninety five percent of bodybuilding professionals will remember that the biggest mistake they ever made in pumping iron is that they over did it. If your muscles are going to heal they are going to require rest. In situations like this, muscles that are worked to frequently do not have time to heal, no muscle gain will occur. If you are doing it properly, intensity wise, and if you work out every day you are sure to over strain yourself, leading to all sorts of bad things. Any part of the body that is pushed to complete muscular failure could take anywhere from five to ten days to renew itself.

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Visual Cues Affect Eating Behavior Report by Health Club Rochester

Your senses of taste and smell assist you in taking pleasure in your food when you consume food. But your sense of sight can play a part in your eating behavior. An analysis highlighted in the journal Obesity Research by analysts in  Stockholm, Sweden exhibits how what you see affects your eating conduct.

The research consisted of nine seeing and nine sightless parties, where the two parties consumed a meal. The scientists calculated the volume of food eaten by each person, along with the individuals’ awareness of fullness. Afterwards, the eating behavior of the seeing individuals were appraised.  However, in a second measurement, the seeing participants were blindfolded.

On the whole, the blind people had similar eating habits compared with the subjects who were seeing. Anyhow, when the subjects who were not blind were blindfolded, they consumed nearly 22% fewer food and spent fewer moments eating compared to when they could make out their food. The seeing analysis subjects described the same sensations of satiety for both meals.

The study analysts determined that eating while blindfolded may have caused the subjects to rely on  their inner signs of hunger

The sensory-specific satiety aspect may be an ellucidation for a cutback of food consumption. Sensory-specific satiety involves  an increase of food intake when numerous dishes are served with varying nutritional and sensory qualities, compared with dishes which have only one or a few properties. Sensory-specific satiety is also found in food presentation, such as shape and color. For instance, people consumed pasta by 14% more of three different shapes, compared to pasta with the same color and shape.

Maybe vision affords to the satisfying potential of foods. We have some experience of how satisfying familiar foods are and and decide how it will gratify us by designing our meal plan. Sight may arouse us but also provide to satiety cognitions that terminate intake.

Gastric inflation and excretion of intestinal peptides are internal determinants which help in eating cessation. What we see is an extrinsic component which could also affect neural brain mechanisms involved  in  the termination of eating. Insulin release, salivation, and gastric acid secretion is a phenomenon in the cephalic phase of digestion which causes the body to respond to the sight and smell of food. When we do not see the food, thus, may alter the cephalic phase, which, in turn, can affect the desire to stop eating and the sensation of satiety after the meal ends.

Derived from this investigation, it can be deduced that you can learn to rely on your internal hunger signals. To summarize, this research establishes the value of visual cues to manage intake of foods. Without making the subjects feel less full when eating while blind folded decreased their intake of food.

Machination of the visual cues of a meal may be put to work for studies of eating behaviors and therefore, administer beneficial therapies for treating obesity

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Strength Training at Rochester NY Weight Loss Programs

If your are about to dive into a weight loss program, chances are, you’ll go for a quick loss diet and cardiovascular exercise program.

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Wait!

Read this first before you waste your time and energy any further:

Strength training is better than dieting only or cardiovascular exercises. Why?

Because resistance training increases muscle in the body. Not only that, muscle consumes more energy than any part of your body including fat, skin or bones. Problem is, people who strength train do not lose pounds fast. On account of muscle weighing more than fat. Their bodies, however, look toned and leaner. Equipments such as recumbent bikes can also help you to loose some weight.

Look at female weight trainers.
Women will not bulk up like men even when they lift heavy weights, unless they take steroids or have high levels of testosterone. Women tend to look slimmer rather than bulkier when they lift weights because the muscle that they gain uses up less space than the fat that the muscle replaced.

Strength training is better than dieting alone for permanent or long term weight loss.
This is because eating fewer calories lowers the body’s metabolic rate. Metabolic rate is the rate by which your body burns calories while carrying out several activities. Therefore, the body needs less calories to do daily activities. As soon as you start eating more when your diet is over, you’ll start to gain the weight back.

Low calorie dieters lack the fuel they need to function,  therefore, they have little or no energy. As a result, they decrease their activity levels, leading to a decrease in calorie burning throughout the day. Besides, there are diets that my have serious health consequences such as the high-protein-zero carbohydrates diets.

On the other hand, strength training will enhance joint, muscle and bone functions. It not only forestalls early death from heart disease, cancer and stroke but it also holds back the progress of severe arthritis and osteoporosis.

Have you noticed how some dieters appear flabby and soft?  That’s because dieting reduces muscle mass.  Strength training, however, induces a firm and toned countenance.

Increased Metabolism
Muscle needs more calories to maintain itself.  Hence, individuals who lift weights naturally burn more calories even when they are sleeping, doing day-to-day activities or just digesting food.  Studies have shown that strength training may increase metabolism by nearly 15%.

Cardiovascular Exercise vs. Weight training for Weight Loss
Cardiovascular (cardio for short) exercises such as jogging, swimming and cycling promote cardiovascular health.  Folks who engage in regular cardio exercises are less likely to die early or be disabled from strokes or heart attacks.

Weight training, however, is more suitable for weight loss because it burns far more calories even after the exercise is over.

Taking Things Slowly
Several people who want to lose weight want quick results. However, too quick a weight loss also means getting it back in the long run. Muscle mass is lost when an individual loses 3 or more pounds per week.  This means that he or she will not only look flabby, but could be fatter than before going on a diet. So, why does the individual gain the weight back? With the decrease in muscle mass, he or she needs fewer calories to maintain their new weight.

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Ten FAQ at our Athletic Center Rochester NY

1)  What is the quickest way to lose weight?

Losing weight isn’t a mysterious process. It’s burning more calories than you eat. However, if it were really that simple, none of us would have a weight problem. The real secret to weight loss is this: make small changes every day and you’ll slowly lose those unwanted pounds. Forget about quick results.

Never starve yourself through crash diets. Cut out refined carbohydrates, eat lean proteins and limit fat intake.  Exercise about 3-4 times a week for approximately 45-60 minutes.  Vary your workouts with a balanced cardiovascular, strength training and stretching routine.

2)  Is exercise more important than diet?
Diet is more important than exercise.  Diet contributes about 75% towards your weight loss or fitness goal.  Not enough fuel and nutrition will result in little or no progress. On the other hand, too much food or an unbalance diet will neutralize any results from your exercise program.

3)  How do I reduce the size of my gut?
Diet along with your genetics play important parts in determining where the body stores fat.  Spot reduction never works despite what infomercials show you. Unfortunately, we can’t pick and choose which parts go first.  Follow my recommendation above for losing weight.

4)  Do you recommend that I exercise every day?
No.  I rarely endorse training more than five days a week. Rest and recuperation is just as important and should be part of a well-planned exercise program.

5)  When would be the best time to exercise?
Exercise when it is most convenient for you. There are both pros and cons to working out during the morning as well as afternoon or evenings. If you are better off exercising after work then do it. That’s better than not getting up to workout in the morning.

6)  Will my muscles convert to fat when I stop exercising?
No. Your muscle will never turn to fat. Muscle needs fuel to function.  When your food intake is less than your body’s and muscles’ need to function, your body uses up its fuel reserves, which is your body fat. When you stop exercising, you decrease your muscles’ need for fuel.  Therefore, if you do not proportionately decrease your food intake as well, you will store the extra fuel in the form of fat.

7)  Is walking as good as jogging?
The kind of exercise that you perform for cardiovascular endurance, is not as important as the intensity and duration of  your workout. Cardiovascular exercises burn fat, aid in lowering cholesterol and blood pressure, release serotonin (a feel-good hormone) and improve stamina. Don’t make the mistake of working too hard and get injured or burned-out, or not working out hard enough to not see any results.

8)  Am I too old to exercise?
No. If, however, you have medical problems get your doctor’s clearance first. Otherwise, there’s no age limit on starting an exercise program.  The improvements you see will include improved balance and coordination, increased strength and flexibility, and weight management. The risks associated with not exercising are greater than a safe strength-training program.

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