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The Online Slimming Club web site has been developed to offer everything that a
local slimming club can provide and much more, but without the time, expense, the
travel and the embarrassing public weigh in.
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The Truth About Calorie Burning And Toning
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Why do instructors advise that I do resistance training when I am trying to lose weight?
You will often be told that this is to increase your metabolism, however in 25-55 year olds, only about 50% of us will actually be able to increase our metabolism through training, and even those who will only be able to increase it by a maximum of 8% (approx. 150 Kcals per day). The real reason that you should include resistance training in your program is because following resistance training your body continues to burn fat for hours after you finish working out – that way, you are still burning fat even though you are sitting down watching TV! How good is that!!
I’ve heard that I should work out first thing in the morning before I have eaten anything? Is this a good way to burn more calories?
When you wake up in the morning, your glycogen (carbs) stores in your body are already about 70% depleted. The reason that some people advise exercising before eating as they think that you will have to burn more fat if you don’t have glycogen available. However, if your glycogen is totally depleted, you will experience what athletes refer to as “hitting the wall” very early on in your session. Once this happens you will not be able to continue working out effectively. Therefore, if you have a little food prior to your session, you will be able to work out more effectively and will get more benefits from your session.
My thighs are wide so I don’t want to do weights for them as they will get bigger.
This is not the case. Bigger muscles = smaller girth measurements! You want the muscles to be big, you just want the fat around them to reduce. The reason that people feel that they are getting bigger when they first start resistance training is because the muscles are not used to this type of training. The response of the muscle is to produce more fluid, giving them an inflamed, slightly larger look. However, following 6-7 weeks of resistance training the body will get used to this new lifestyle and drop off the water, leaving you will smaller, more defined body parts. Stick with it and you will get the results you want!
What sort of aerobic exercise should I be doing to maximise my results?
Evidence shows that exercises which are weight bearing will burn the most calories, therefore activities such as walking or the cross-trainer will give you the best results. However, the body gets used to activities very quickly and once this happens it will burn fewer calories. Therefore, it is much better to keep your body guessing and give it a variety of exercises, working different muscle each day.
I’ve heard that if I want to burn fat, I should be exercising at a low intensity. Is this the case?
No! If you exercise at a low intensity you are burning a higher percentage of fat per calorie than if you exercise at a higher intensity. If you sit doing nothing, you are burning the highest percentage of fat you can, but is this helping you to lose weight? If you exercise at a higher intensity, although more percentage of each calorie comes from carbohydrates, you are burning way more calories and therefore burn more calories from fat.
Is skipping meals a good way of taking in less calories and therefore losing weight?
No! You will actually reduce the speed of your fat loss by doing this. Your body has a reserve fuel tank which is made up of fat. If you skip meals regularly and your carbohydrate levels are always running low, your body will have to call on this fuel tank regularly. Your body will then think that it needs to make this fuel tank bigger to cope with excess use and you end up storing large quantities of fat. If you eat regularly and never use this fuel tank your body will think it doesn’t need it and so will reduce the amount of fat that it stores.
Is it true that you have to exercise for 20 minutes before your body will start burning fat?
Your body will start using fat as soon as you start exercising, so any exercise you do, regardless of time will be burning fat. However, if you exercise for more than 20 minutes your body starts to think that you are going to keep going for longer and that it is going to have to keep producing energy for an hour or more. So, it tries to save more of its glycogen stores and starts using more fat.
I’ve been exercising, I’ve been eating healthily, but I’m not seeing any difference on the scales – I just can’t lose weight!
Think about how long your body has been increasing its weight. 2 years? 5 years? 15 years? All this time your body’s systems have been adapting to the increasing weight. You have trained your body to think that it needs this excess fat. In order for you to lose weight, your body’s systems must readapt to the new lifestyle that you have. This takes time. Once your body’s systems realise that this is your new lifestyle it will let go of the stored fat and you will begin to lose weight. You’ve spent years putting it on, you can’t expect to lose it all in a month!
Is there an accelerated fat burning product that works?
YES – EXERCISE!!
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