We bring you the latest Fitness and Health information you need to know on Perfect Weight Loss Plans, losing weight permanently and putting together an overall Perfect Fitness and Health Plan that will allow you a Perfect Weight Loss Plan for life.
A Permanent Weight Loss Plan is a challenge for over 59 million Americans today, as we continue to battle the weight loss fight. At My Weight Loss Plan we are focused on bringing you the latest in weight loss from around the world and will help eliminate fact from fiction in your weight loss goals. We understand that losing weight is more than picking the latest diet plan (Atkins,Zone or Slim Fast).
It is really about a Perfect Body LifeStyle change and not so much about a diet plan or Perfect Weight Loss PLan that you choose. WE know that flat out from research that diets just DON'T WORK!!!
It really takes a life long life style change that does not make you have to sacrifice in losing weight and keeping it off.
The changes need to not only be healthy, but need to fit into any type of schedule or life style that you currently lead.
At the My Personal Fitness Trainer Weight Loss area you will find the latest news on obesity, diet plans, and how to best approach losing weight and keeping it off for life.
Let's get back to a Perfect Fitness Body and Health and make My Weight Loss Plan a permanent solution for a lifetime.
Weight Loss Myths
Your Can Turn Fat into Muscle......
Fact or Fiction???
First of all Fat and Muscle are two completely different tissues in the body. Unfortunately we see people transform themselves from FAT to FIT and it almost looks like the FAT just morphed itself into bulging muscles of steel.
In Reality, the only way anybody ever turned Fat into Six Pack Abs is by losing body fat (Reducing their Body Fat %) and building muscle that was lying beneath the layers of FAT.
Your Best overall strategy for a Perfect Weight Loss Plan is doing just that: A high-protein,low fat, and good quality carbohydrate Healthy Eating Plan, a solid strength training and complete exercise program that includes hi intensity training, and interval hi intensity cardio workouts.
That is the Triple Threat in converting FAT into MUSCLE....
So make sure you maximize your FAT LOSS and MUSCLE Gain with permanent weight loss by using the My Personal Fitness Trainer Fitness Factors:
A Healthy Eating Plan - Refuels your fitness workouts and helps you burn more FAT
* Strength Training- Hi intensity - Burns FAT/Builds Muscles in the afterburn mode long after the training has ended.
* Cardio Training- Interval Training - Helps support tremendous FAT Loss and perserves muscle tissue.
* Rest and Recovery- Builds Muscles while Recovering
I promise you you will see the FAT disappear and you will Build Muscle.
And you will have a more Energetic, Leaner, Fitter YOU!!!!
Your Perfect Weight Loss Plan
Fitness and Health Factors
Building a Perfect Weight Loss Plan for life:
Is just Four Fitness Factors Away!!!
The Perfect Weight Loss Plan Fitness Factors!!!!
What are they?
You must incorporate an on-going Aerobic (with oxygen) Exercise Program in each of your weekly fitness and weight loss goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from the risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone. Aerobic (with oxygen) exercise will definitely improve your Perfect Body Fitness and Health as well as make your heart stronger so your whole body can work more efficiently.
Ultimately more oxygen will flow through your body and reduce the risk of depression and anxiety as well as increase your good cholesterol (HDL) and reduce the risk of heart related disease. Think about it!! Lower your risk of heart disease, diabetes, high blood pressure, stroke, heart attack, and just for a little body movement for 30 minutes 3 times per week. Where do I sign up?????
What is your target heart rate you ask?
Well first of all the type of exercise does not matter. You may walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic (with oxygen) state.
Getting your heart rate up to and maintaining a range of 65%-80% of your MHR (maximum heart rate) for 20-30 minutes. Keep in mind that your body will start to immediately Burn Excess Fat and carbohydrates when you incorporate a High Intensity Cardio Fitness Program into your weekly fitness goals. Your body will kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Perfect Fitness Body for YOU!!!
To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of the threshold of your heart rate.
I am 43
220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.
My goal is to keep it between 65%-80% of that 177 maximum for my age:
177 X 65%=115
So my goal would be to keep my heart rate in the 115-142 range for the best Aerobic High intensity conditioning for FAT loss. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed the first important step in the
Perfect Weight Loss Plan Fitness Factors for a Perfect Fitness Body
Body Perfect Fitness!!!!
Resistance Training, Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working Out!! Yes studies have shown that incorporating resistance training into your daily and weekly into your Perfect Weight Loss Plan, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce the amount of fat % that your body is composed of. A solid resistance training program is essential in the transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at Burn More Calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn more FAT, Lose more weight and get permanent Weight loss!!!!!!
How you eat and what you eat!!!! Yes it is very important in the Weight loss Fitness Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Small Meals Every 3-4 Hours that include low glycemic index foods that are low in fat, are good complex carbohydrates and that incorporate the right type of lean proteins, will provide a well rounded nutritionally sound Healthy Eating Plan that keeps your blood sugar in check throughout the day.
Here is one great way to help manage and build the perfect meal plans for you:
Don't Buy into the fact that you can eat all the FATTY Foods you want as long as they are high in protein and low in carbohydrates. You body does need fat, but it needs the right kinds of fat. The fats that are not saturated and low in trans-fats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts like Almonds are outstanding, because they are low in saturated fats and high in the good fats. The fats that help you raise your HDL and lower your LDL levels in your body to maintain a healthy cholesterol level. When thinking of low glycemic foods think of one other important factor.
Green is Good -
Yes the darker the green the better. That means that trying to incorporate Dark green vegetables into every meal is essential. Every meal I incorporate the following great low glycemic veggies:
So try and blend in a salad at lunch with fresh spinach or romaine lettuce. Remember the darker the green the better. These lettuces will provide you more nutritional benefit than iceberg lettuce that is very light in color and contains mostly water. Have a nice plentiful serving of a dark green vegetable with your evening protein. Every night I have one of the vegetables noted above with every single meal. Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low sodium seasonings are outstanding complements to a nice fresh broiled piece of Salmon filet or lean chicken breast, prepared the way you like it.
Focus on Fiber -
When thinking of eating a carbohydrate think of fiber and how much that carb has. Are you eating plain white rice or did you opt for brown or wild rice, which is less refined and more natural in terms of adding fiber and being lower on the glycemic index for a carbohydrate. Can you skip the potatoes and just eat a larger portion of broccoli or asparagus??
I rarely eat potatoes or plain white rice in my eating plan anymore. I have opted to consume very lean healthy fish or meats along with a highly nutritional and low glycemic index veggies and when I do eat carbohydrates, I make sure that they are as natural an unrefined as they can be and that they support fiber consumption in my diet naturally.
Remember that you need carbohydrates for energy and if you are working the Perfect Weight Loss Plan Fitness Factors in the right way you are going to need those important complex and essential carbohydrates for keeping your energy level up and helping refuel your body. Also remember a lot of foods that brag about being Low in fat or having no fat, have tons of BAD carbohyrdates. Look at white flour products like plain white breads and pretzels or as I mentioned already plain white rice and pasta. Unfortunately these refined carbohydrates which do not provide a tremendous amount of the right nutrients, help elevate your insulin levels and blood sugar and help you store FAT!!!
Your body needs time for Rest and Recovery!!! To complete the Weight loss Fitness Factors you need to allow your body to rejuvenate itself from your Resistance training and also your Cardio Fitness Training as well. You can Over-train your body with diminishing returns and as you work out and break down your muscles, you need to provide them adequate time to rest, recover, and rebuild themselves to make a stronger and leaner YOU!! Always allow at least one day of rest between a particular body parts and make sure that if your body is telling you that you are tired, sore or hurting, DO NOT push yourself or force yourself into risking injury!! Listen to your body. Give yourself time to Re-energize and you will complete and support the:
The Perfect Weight Loss Plan Fitness Factors
A Great way to Get Fit @ Body Perfect Fitness!!!!
THE ROLE BODY FAT PLAYS IN DETERMINING
ONE'S RISK OF CHRONIC DISEASES
As the prevalence of obesity in America approaches epidemic proportions, researchers are scrambling to learn more about how the Body Stores Fat, how fat tissues affect body systems and the role body fat plays in determining one's risk of chronic diseases.
What researchers have learned is that fat is much more than an extra layer of insulation. It actually works as an endocrine organ that secretes dozens of proteins that affect the inner workings of the body.
One such protein is leptin. Discovered in 1994, leptin is released by fat cells. One of its functions is to send signals to the brain to boost or curb appetite. As a person gains weight, their fat cells release more leptin, which in theory should cause a decrease in appetite and an increase in the number of Calories Burned. However, researchers have found that obese people often are not sensitive to leptin; thus, it has little effect on their appetite and calorie usage. What's more, leptin may work against people trying to lose weight because, as a person loses weight, the body tends to release less leptin, potentially contributing to a boost in appetite and reduction in the number of calories burned at a given activity level.
Another key protein secreted by fat cells is adiponectin. Adiponectin helps insulin move sugar from the bloodstream into the body's cells where it can be used either for fuel or stored. People who are overweight, and especially those who are insulin resistant, have low levels of adiponectin, which may raise the risk for diabetes and heart disease.
Larger fat cells also cause the release of a variety of inflammatory proteins that result in low-level inflammation throughout the body. While the inflammation does not cause symptoms such as fever or pain, it can reduce the ability of insulin to move glucose out of the blood, thus leading to the development of plaque in the arteries and increased risk for heart attack or stroke.
In addition to their biochemical influences, the location of fat cells seems to be important. People who Gain Weight around the middle (so-called apples) have been shown to be at higher risk for heart disease and diabetes than those who gain their weight in their hips and thighs (so-called pear shapes). Men are more likely to be apple-shaped, and women pear-shaped, at least in their younger years. Older women become more apple shaped as their weight shifts following menopause. Fat stored under the skin (subcutaneous fat) seems to have less influence on the development of chronic diseases than fat stored deep in the abdomen or near the heart and liver.
While scientists have learned much about fat over the last decade, there is still more research to be done. Discovering that fat cells are capable of sending signals to the body and learning how the body stores fat are just the tip of the iceberg. Researchers now are working to determine how diet, exercise and other changes within the body affect the storage and regulation of fat tissue. In so doing, researchers hope to uncover more effective ways to treat obesity.
Life Expectancy in the U.S. may be in jeopardy by Obesity
The average American continues to fight the waist line battle with Obesity and new reports suggest that life expectancy in the U.S. may be in jeopardy, because of the wide spread Obesity Problems that continue to rise.
A Recent study put out by the Rand Corporation, concluded that if Americans continue to get fatter at the same rates as they have been, then by 2020 about 1 out of 5 healthcare related dollars will be spent on those people between the ages of 50- 69 that are obesity related. That will be a rise of 50% compared to current statistics.
They expect life expectancy to drop over the next 50 years due to the fat getting fatter U.S. society that continues to overinduldge on food. We are seeing tremendous increases in the younger generation and its just a matter of time before things just get worse.
Current statistics show that more than 30 percent of Americans Are Considered Obese which converts into about 59 million people country wide. We must realize that obesity leads to increase risks in heart disease as well as a possible ten fold increase in getting diabetes.
As the diet industry continues to expand, so do the waist lines of those millions of Americans that are searching out the silver bullet to weight loss for life.
For all of us to find life long success, we need to focus more on a life style change than worried about the next new low carb, high fat, low sugar diet plan.
A Permament Perfect Weight Loss Plan and long term health management really comes down to just a few important things.
Managing your food intake-through a Healthy Eating Plan
Incorporating an on-going resistance and cardiovascular program
Working on your thought process as you manage your eating and Perfect Fitness Plan.
Almost 65 percent of Americans are overweight
and approximately 30 percent are obese, according to the Centers for Disease Control and Prevention (CDC). In fact, the numbers are so alarming that the Surgeon General has referred to obesity as an “epidemic” and obesity is now the second leading cause of death, second only to smoking. As the number of overweight and obese Americans continues to climb, health professionals, educators and government leaders are looking not only for solutions to this epidemic and reasons behind these growing numbers, but the causes. So who or what is really to blame for the obesity crisis? Is it the schools, legislators, food companies, city planners or individuals? Read on to find out more.
Is Your City or Neighborhood Making You Fat?
Is it possible that subdivisions and the layout of our cities are the reasons that people are overweight? Some say yes. A study published in the American Journal of Health Promotion found that those living in the suburbs weigh more (approximately six pounds) than those living in the city. Urban planners admit that
“Research shows that individuals who join online weight management programs can be successful in losing weight,” — Dr. John Foreyt, BAYLOR COLLEGE OF MEDICINE
age of 10 pounds (a five percent loss of their initial weight, which can affect overall health) compared with the other group who lost an average of four pounds. Researchers also found that those who spent more time on the Web lost more weight.
As more and more people look to lose weight, many experts are finding that “online dieting” is attractive to many because people can log on anytime and because such sites offer anonymity. “Research shows that individuals who join online weight management programs can be successful in losing weight,” says John Foreyt, a leading obesity researcher with Baylor College of Medicine and Scientific Advisory Board Member for CaloriesCount.com. CaloriesCount.com, an online healthy eating and exercise weight loss “toolkit,” offers members support through message boards, a weekly newsletter, access to a variety of tools including an Online Food Diary, an Enhanced Calorie Calculator, a Diet Assessment Calculator, Meal Plans, recipes, access to experts and more. Dr. Foreyt notes, “Sites like CaloriesCount.com, which offer convenience and privacy, are very appealing to many people. Consumers with full-time jobs, families and a busy schedule in general may not be able to find the time to attend weight-loss support meetings. Online programs offer individuals the ability to get the information and personalized tools they need 24 hours a day, seven days a week.” For more information about the research and various online tools, visit: www.caloriescount.com.
Why diets Don't Work!!!
More Americans are on diets. In general, people continue to understand that traditional dieting (deprivation, short-term solutions) spell failure. Instead, it takes permanent lifestyle changes to take and keep weight off. Thirty-three percent of U.S. adults (71 million people) are currently dieting.
Copyright © 2020 Calorie Control Council
Yes it's true. DIETS DON'T WORK!!
Based on research from the Calorie Control Council, millions of americans continue to use dieting unsuccessfully to help control their weight.
For your New Year's resolution, it's time to reevaluate your approach.
Let's make 2020the year that you decide to change your Body Perfect Lifestyle and get control of your weight through a balanced and common sense approach to Weight loss and permament weight management through a Body Perfect Fitness and Health LifeStyle change.