EXPOSED: Three Myths Of Fat Loss

The fat loss industry is rife with myths and lies, all designed to ensure that you fail on your quest for a leaner healthier body.

 

Most of the lies are told by the multi billion dollar “diet” industry that tells you to drink this skinny shake or that diet pill so that you buy there snake oil with the only thing getting lighter is your wallet or purse.

 

Today I’m going to expose three of the biggest myths in the fat loss industry and offer you three tips to ensure you reach your goals as quickly and safely as possible.

 

Fat Loss Myth One: You Must Count Calories To Lose Fat

 

This myth rears its ugly head all the time and at first glance it might seem obvious that counting calories is a sure fire way to lose fat.

 

But unfortunately its not as simple as eat less, move more. And deep down I think you know its true. We all have a friend that can eat and eat all day long and not gain an ounce in weight. Conversely, we all have a friend who simply looks at a cake and the pounds pile on. This is because there are greater forces at play than simple calories.

 

And to understand how these forces work and why they make calorie counting redundant we first need to understand.

 

What is a calorie and how it applies to the human body?

 

A calorie is the amount of heat that required to raise the temperature of water by 1 degree Celsius. To get the calorific value of foods they are placed in a “calorimeter and burned to see how much heat they give off and thus give us the calorie value you see on food labels.

 

Which sounds all well and good but since when did burning foods in a machine in a controlled experiment relate to the human body?

 

Exactly, it doesn’t!

 

The calories in vs. calories out theory has been twisted to fit us. Granted the human body uses energy to live but this is constantly changing and no two people use this energy in exactly the same way as our body is a constant state of unbalance with many factors acting to determine how much energy we use.

 

Most people have heard of the term “metabolic rate” which refers to how many “calories” the body uses per day. It’s like the tick over in your car. You turn the engine on and the car burns fuel at a constant rate while ticking over. Put your foot on the gas and it burns more fuel.

 

But our metabolism isn’t as predictable as a cars tick over as its in a constant state of flux with many hormones acting upon our body at once altering our metabolic rate.

 

For instance, if you become stressed the body releases a hormone called cortisol. Cortisol is an activating hormone and get our body for action, whether that be getting up on a morning or running/fighting for our life as part of the fight or flight response.

 

But cortisol also has a downside, as it suppresses your recovery and regeneration hormones testosterone and human growth hormone. If testosterone is suppressed then its opposite hormone oestrogen will elevate.

 

Elevated oestrogen levels can lead to mood swings, insomnia, insulin resistance and weight gain, especially around the hips, butt and tummy region. Men will also increase the chance of developing man boobs.

 

But that’s not all; elevated oestrogen levels will suppress your thyroid hormone. Your thyroid is responsible for dictating the speed of your metabolism, or to put it another way, the speed at which your body’s engine ticks over.

And if your metabolism has been slowed down then the value of the “calories” in the food you are eating goes up. So if your body is under stress that 100 calories diet bar could be worth 200 calories, or in a chronic situation it might be worth 300 calories.

 

And that is why counting calories is a waste of time for the most part. If it was 100% true 100% of the time for 100% of people then everyone who cuts calories would lose weight but we all know that to be true. As I mentioned above we all know some one can eat as much as they want and never gain weight and other who are only eating 500 calories per day on those skinny shake diets and still put on weight.

 

Imagine how stressful it would be to only eat 500 calories per day and still gain weight. And this is only the stress that we perceive; the human body becomes stressed constantly. For instance if you don’t drink enough water your body becomes stressed. If you drink alcoholic or caffeinated beverages your body becomes stressed. If you don’t get enough sleep your body becomes stressed. Pretty much anything and everything can affect your body’s stress levels on a hormonal level.

 

So What Can You Do About It?

 

The EAT Smart Diet Solution removes all foods that are known to cause a stress the body and encourages a lifestyle change to more nutritious foods. By implementing the EAT Smart Diet Solution for at least 30 days you will help reboot your body’s metabolism as well as detoxify all the organs of the body. Doing this will result in not only a cleaner, less stressed internal environment but you will also find you have more energy, your skin and hair will begin to glow and as a side effect you should drop a load of unwanted body fat.

 

 

Fat Loss Myth Two: You Have To Do Tons Of Cardio In Your “Fat Burning Zone” To Burn Fat

 

This myth follows on from the calories in vs. calories out myth from above, trouble is once you start with the cardio your on a hiding to nothing.

 

The “fat burning zone” does exist BUT it is flawed when it come to rapid fat loss

 

I’ll explain.

 

When you exercise in your “fat burning zone” you burn a higher percentage of the calories from fat which all sounds very good initially and that why you see thousands of people pounding away on treadmills or on the elliptical trainers as they get hooked on the initial result, granted you will lose weight when you first start a cardio program – if you’ve not exercised for a long time or if you’ve never exercised at all – BUT the results soon come to a grinding holt.

 

This is because the body is very good at adapting to the stimuli of steady state cardio. Think about it, the first time you ran a mile you might of found it hard, but the second time it was easier and the third time easier still etc. and you would have likely lost weight as your body adapted to your one mile run.

 

Over time you would have noticed the results dry up and so you decide to run two miles, which initially was harder but just like you adapted to running one mile your body adapted to two miles and this continues until you are running for an hour a day every day.

 

Which is brilliant if you have the time and you love running but there is a far better way and one in which you can burn more calories in a shorter period of time but also set your body up to burn more calories after exercise through an after burn effect.

 

By training harder you will  increase  your Excess Post Oxygen Consumption or EPOC which means you will burn more calories after your workout.

 

How To Do It

 

Try adding circuits of alternating exercises and work at as hard as you can for 30 seconds at a time with 15 seconds rest between each exercise.

 

For instance you could do the following 5-exercise circuit for 5 rounds.

 

  • • Press Ups
  • • Squats
  • • Recline Rows
  • • Reverse Lunges
  • • Burpees

 

To do the workout you would do 30 seconds of press ups followed by 15 seconds rest, then 30 seconds of squats with 15 seconds rest. Do this until you have completed all 5 exercises. This is one round. Perform 5 total rounds.

 

Exercising in this manner will not only burn a ton of calories during the session but will rev up your metabolism for up to 36 hours afterwards meaning you will burn more fat than conventional cardio training.

 

Fat Loss Myth Three: Lifting Weights Will Make You Bulky

 

If was paid a pound for every lady who told me that lifting weights makes you bulky I would be a very rich man indeed and I’d probably be writing this article on a beach somewhere in Bali

 

 

But I don’t and so I’m writing it in sunny North Devon.

 

 

This myth is one of the biggest lies that is ultimately holding most women back from getting the lean toned body that they want. And there really is no foundations for this myth to stand.

 

 

So where does it come from?

 

 

Maybe it comes from all the images of all the pumped up men that grace the covers of body building magazines. Thing is most of the men you see on the covers of these magazines are so full of steroids that they cannot help but grow huge muscles. They also eat a ton of food and train a specific way to grow large muscles.

 

 

But the thing is, without these dangerously large doses of steroids most of these men, even the genetically gifted ones would struggle to gain lots of muscle.

 

 

Another reason why ladies would perceive that they are “bulking up” is because they think that exercising is an excuse to continue to eat bad. Unfortunately you cannot out train a bad diet, just as you can’t out diet a faulty hormonal system.

 

 

When you continue to eat bad while adding a weight training program to your exercise routine you might gain a little bit of muscle, and this is good as the muscle you do gain will increase your metabolic rate allowing you to eat more food without gaining weight, but if you’re not burning the fat off the muscle that sits underneath the fat will get pushed out more giving the appearance of an increase in size.

 

But as mentioned you’re not bulking up, you’re just not doing the right program and/or you’re using exercise as an excuse to continue to eat cake.

 

 

How To Sculpt Lean Sexy Muscles While Burning Fat At The Same Time

 

If you want to get sexy you’ve got to get strong! Stronger muscles will allow you to carry out your daily tasks more efficiently as well as burn all that unsightly body fat. Getting stronger means lifting heavier and heavier weights, with good form over a period of weeks and months.

 

One of the best ways to do this is by adding weight training to your fitness program and perform the workout with none competing supersets. This means you would do an exercise for lower body followed by an exercise for your upper body.

 

For instance you could do a set of 12 squats, rest briefly and then do a set of lat pull downs. You would repeat this 2-3 times. You could then do a set of 12 lunges, rest briefly and then do a set of 12 dumbbell shoulder presses. Again you would repeat that 2-3 times.

 

The weights that you lift should be heavy enough that you only just manage the twelfth rep while using good form. If it gets sloppy and you have to wriggle around to do it then the weight is too much for you at this present time.

 

Putting It All Together

 

Ok so I’ve given you a lot of information there so I’m going to give you my 5 top tips on how to sculpt the lean sexy body that you want.

 

  1. 1. EAT Smart:  Follow the EAT Smart Diet Solution Program to the letter for at least 30 days. This will not only help you to detoxify your body but by Eliminating All Toxins from your lifestyle you will have a healthier body that will reject body fat rather than store it.
  2. 2. SEE Number One: Seriously, you cannot out train a bad diet and you cannot out diet a bad endocrine system. By eating foods that the body either treats as a toxin or foods that elicit an inflammation response you will cause unneeded stress which will turn your body into a fat storing machine rather than a fat burning machine.
  3. 3. Lift Weights: The amount of muscle you have directly influences the speed of your metabolism. Muscles need food to “live”, so by lifting weights in the manner outlined above you will build lean toned and strong muscles that will give your body shape as well as rev up your metabolism so you burn more fat all day.
  4. 4. Do Smart Cardio: Smart cardio or metabolic conditioning should be carried out after your weight training to really drive up your metabolism through the EPOC response mentioned earlier. By performing a body weight circuit training session straight after your weight training you could be burning fat for up to 36 hours after the training session!
  5. 5. Drink More Water:  Water is the most important nutrient for the body. If we become dehydrated the body will not function properly and will become stressed and by now you know what stress does to you fat loss efforts. Furthermore if you are dehydrated the body will hold onto your fat to dump any toxins that are not being flushed out of the system. So make an effort to drink 1 litre of water per 50lb of bodyweight daily. Add a small pinch of sea salt to the water to aid absorption.

 

Kerry Kent EAT Smart Diet SolutionBy following these exact protocols Kerry was able to lose over 42lb and go from a UK dress size 16 to an 8 and sculpt a lean sexy body in the process.

 

In summary, train hard, EAT Smart and lift weights and you’ll get the body that you want.

 

 

 

 

Marc Kent

Author: EAT Smart Diet Solution

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Proof Is In The Pudding, A Case Study

This is the third and final part of my mini series of articles Training Hard, Without EATing Smart Will Leave You Short Of the Fat Loss Results You Want and the following from “It Is About Your Hormones, BUT Not How You Think”

 

And this is basically what was happening with one of my clients, I’ll call her Mary.

 

 

Now Mary has been training with me for over two years now and we got some great results initially as she implemented my EAT Smart Diet Solution into her nutrition, although she refused to give up alcohol at first, she reasoned that she needed it to unwind of an evening due to her extremely stressful job.

 

 

And to be honest in the beginning, I wasn’t sure that I’d be able to keep training Mary if she wasn’t will to follow the advice she was paying for. But I thought if I keep educating her on the effects of alcohol on her health. Eventually when Mary was ready she adopted the EAT Smart Diet Solution 100% for my 21 Day Challenge and in that time the results were nothing short of amazing.

 

 

At the end of the 21 days, Mary had lost 14lbs and it was all down the adopting the EAT Smart Diet Solution principles 100% as we didn’t change any of her exercise program.

 

 

I’m going to hand over to ‘Mary’ now so she can tell the story in her own words:

 

“When I first came for personal training I adopted the EAT Smart Diet Solution principles, apart from drinking wine and eating crisps and initially I still lost weight.

 

 

I was exercising every day (bootcamp or personal training) and walking 2 and a half miles twice a day trying to out exercise the shortfall of my diet! This worked in the beginning when I had more weight to lose, but it soon plateaued and I didn’t lose any more weight.

 

 

After a major operation I re-evaluated my nutrition and drastically reduced my wine and crisp intake, (I had never really gone back to eating processed carbs (apart from the crisps), and for a while I met with some success

 

However my weight began to creep up as my stress levels increased, I’ve always had a lot of constant stress in my life leading to consistently high levels of cortisol, but this time it was even more and it felt like no matter what I did my weight wouldn’t come down.

 

I had began to feel really uncomfortable and bloated especially round my middle (visceral fat!), my face and eyes were very puffy and my skin dryer than usual before I finally felt able to take control of it.  This was at the same time as the additional stress factors eased off and so I decided to give the EAT Smart Diet Solution 100% effort for 21 days

 

Before I did the 21-day challenge I was drinking about 5 large glasses (250 ml) of wine a night and about 7 – 8 packets of crisps!  I didn’t eat an evening meal but drank wine and ate crisps instead.  I also ate fruit by itself twice a day. Over the last few months I had gradually moved away from the EAT smart principles, eating all sorts of things I don’t normally eat such as sandwiches and chocolates.  I was also regularly eating 2 slices of granary bread for breakfast with boiled eggs, which automatically kicked off my IBS but I still ate it anyway.

 

 

I was finding it very difficult to get up in the mornings, felt very tired and often very low generally.  I think I must have been very grumpy too, as the positive comments I received from colleagues during the 21-day challenge are anything to go by.  I found the challenge very difficult, as I’m not really a foodie, it does nothing for me, I eat to live not the other way round, although my diet might not have been the ideal for longevity!

 

 

The only downside I had was difficulty sleeping all the way through but the plus to that was even if I hadn’t slept I could still get up in the morning!  The pluses were better skin, less puffy face and particularly eyes (I was really quite shocked by the difference as I had put the suitcases under my eyes down to poor sleep), the relief of pressure around my middle, ability to get up in the morning, going to the supermarket at any time if I had forgotten something (not being under the influence), and much more energy (ask my staff at work),

 

I’m much happier at work and of course losing weight and inches makes it all worth while.  As I was already doing more than the exercise required by the 21 day challenge these changes are purely down to a change in nutrition.”

 

 

So there you go guys, proof if ever any was needed that the EAT Smart Diet Solution principles work if you work the principles. Mary is living proof that you simply cannot out exercise bad nutritional practices.

 

 

Put the EAT Smart Diet Solution to work for you today and get the body transformation that you want.

 

Train Hard, EAT Smart (100%),

 

Marc Kent

 

Author: EAT Smart Diet Solution

 

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Training Hard, Without EATing Smart Will Leave You Short Of the Fat Loss Results You Want

When I first left the Royal Marines and set up my personal training business I never really enforced any nutritional protocols on my personal training or boot camp clients.

 

 

Sure I gave them general guidelines such as don’t eat junk food, eat wholemeal this and low fat that but figured the workouts would take care of the fat loss. After all I’d been a Royal Marines Commando for 7 years and are regarded as one of the fittest fighting forces anywhere in the world.

 

 

I thought that if I delivered really tough training sessions every time, the fat would just melt off my clients.

 

 

And it worked, well for some of my clients. But for others they were not seeing that weight loss that they were paying me for. Sure they were getting fit, in fact some of them were running personal bests in their races even though I’d stopped them running to concentrate on getting strong and using the metabolic training principles that I know deliver the fastest fat loss results.

 

 

In fact, I’d done these programs myself and had been getting brilliant results from them and yet they weren’t delivering consistent results for my clients.

 

It Was Working For Me………..

 

And so I began to think about what I was doing different to my clients. My diet has always been pretty good as I knew eating well would not only give me loads of energy for training, but it would also allow me to develop six pack abs when the summer months came around. Vain I know, but I strongly believe that a personal trainer should not only walk the talk and actually do the things that he wants his clients to do.

 

 

And that’s when it hit me, I was being brilliant with my nutrition, my clients who were following the little bit of nutritional advice I was giving them were getting results, and that just left the others who weren’t getting the fat loss results they were looking for, thy were simply using exercise as an excuse to eat junk.

 

 

It was weird really, as I always knew you couldn’t out exercise a bad diet and so why was I letting my clients try? Maybe it was fear on my behalf. After all, they were getting their butts kick, pretty hard in their training sessions, why should I tell them that they can’t eat what they want.

 

 

But that was it, they were paying me for a result and I wasn’t always delivering it and so I thought it was time to get tough! But not physically, the workouts were already tough enough. It was time to get tough and insist that my clients follow the nutritional advice I gave them. And that worked, for some.

 

Don’t Believe Everything You Read In The Press

 

It was starting to get frustrating now. All my clients were following the nutritional advice I had been giving them, this was the same advice that you would get from dieticians or nutritionists and that you would see in all the magazines. You know the advice I mean, swop white bread for brown bread, swop full fat for low fat etc. but yet it wasn’t working, well at least not all of the time.

 

 

I then started to look at the quantities of foods that my clients were eating, maybe just maybe they were eating far too many calories. But that wasn’t always the case as I discovered that some of my clients had been using ‘skinny shakes’ you know the sort. Drink a shake for breakfast and lunch and then have a normal meal for dinner. Some of them were taking in less than 600 calories per day, were still not losing weight, some of them had even gained some weight and were literally petrified of eating food!

 

 

600 calories is the equivalent of a large fast food milk shake. Seriously how could it be possible that you could ingest the less food than the body needed to survive and still gain fat.

 

 

It seems obvious to me, but it wasn’t about the calories per se, it was the type of calories and the effect it had on the body.

 

 

And so I started to look in more detail at the effects of foods on the body. I researched the internet reading medical journal after medical journal and I bought book after book on nutrition and currently have over a hundred books sat at home on nutrition and its affects on the body.

 

 

The biggest ‘aha’ moment was when I realised that every single food we eat has an effect on endocrine function or to put it another way, the foods that we eat had a direct effect on our bodies hormones, be that good of bad.

 

I’ll be talking about the roles of hormones in part two: It Is About Your Hormones, BUT Not How You Think

 

Train Hard, EAT Smart!

 

Marc Kent

Author: EAT Smart Diet Solution

 

PS. Please do me a massive favour and hit the Facebook “like” button and shre this with your friends. Thanks

The Story Of The Three Little Pigs And My Beliefs On Nutrition

3 liitle pigsNutrition, it’s a minefield. It seems that everyone you talk to has an opinion and everyone wants to offer you advice on what to eat, what not to eat and what constitutes a “healthy diet”

 

 

And when it comes to fat loss everyone is divided on what the best method is for shifting the pounds. From low fat, high carb diets, to no carb diets, to shakes to pills, and even the good old everything in moderation speech that people cling to as a justification to eating junk.

 

 

But what is moderation? Is one bar of chocolate per day a moderate amount? Or maybe one or two glasses of wine per night is a moderate amount? And the thing is, what could be classed as a moderate amount for one person could be classed as excessive for another.

 

EAT Smart Diet Solution caloriesThen you get the “it’s all about calories brigade, as long as you burn more than you eat you’ll lose weight”

 

But is that 100% true?

 

It most definitely is not, as I’m sure you have a friend that can tuck the food away like it’s going out of fashion and not put weight on. Likewise I’m sure you have a friend that only has to look at a piece of cake and they end up gaining weight and then blame their hormones.

 

Thing is, if you are struggling to lose weight, even if you have reduced you food intake and have started exercising, then it most likely has everything to do with your hormones.

 

BUT before you give up and accept your current situation, or seek medication for a thyroid problem or worse consider surgery let me tell you all is not lost.

 

Baring injury the body that you wear today is the direct result of everything that you have eaten and drank up until this point. The food that we eat and the beverages that we drink are the raw materials of our ever-changing body.  What you put in, is what you get out.

 

Lets look at it another way. If you were to build a house from the ground up you would or at least should make sure that the ground is level, build strong sturdy foundations and use the best quality material to ensure that the house would remain standing.

 

It’s a little bit like the “Three Little Pigs” story we all learned at school. The first little pig was lazy and grabbed at the first thing he could to build his house. Unfortunately straw isn’t great raw materials for building a house and so the wolf ate him.

 

This is like the person who grabs at the first sugary treat or eats processed foods at every single meal. Sure it gets the job done and you fill you stomach but in the long run the lack of nutrients will keep you constantly craving food and the constant blood sugar spikes will lead to insulin resistance and diabetes. In time your body will come crumbling down with problems such as obesity, diabetes, coronary heart disease and cancer.

 

The second little pig built his house out of wood and granted it was stronger than the straw house, but the wolf still managed to blow the house down and eat the pig, it just took a little more effort on the wolfs part.

 

The second little pig is like the person who still eats the junk BUT is “exercising” so its ok. To some this might sound ok as the exercise will burn off the junk that they are eating. If only it was as simple as that.

 

 

Our body is constantly repairing, rebuilding and renewing every single cell that makes up “you” and the food that you eat is the raw materials the body uses. While exercise is an extremely important part of building a healthy body it also accelerates the break down and rebuilding of our body so we can become stronger, fitter and leaner. If you keep putting the junk and poor quality foods into your body and short change it of all the nutrients it needs it simply wont be able rebuild you a better body. Simply put, you cannot out exercise a bad diet and sooner or later your body will break.

 

So that leaves us with the third little pig who took his time and built himself a house of bricks and eventually outsmarted the big bad wolf. To build yourself the best, strongest and most robust body ever then you I believe you absolutely must give your body the best raw materials possible.

 

That means staying away from factory farmed fish and meats that are filled with hormones, antibiotics and are kept in awful living conditions.

 

It means staying away from dairy which is associated with osteoporosis, childhood diabetes and even cancer, simply put cows milk is for baby cows and we are the only species on the planet that thinks it’s ok to drink another mammals baby food, and from a species that is nothing like us on a biological level.

 

It means staying away from genetically modified crops such as wheat, which has been cross bred to make it better for making into bread and more profitable for the food industry. Wheat is filled with gluten, which is extremely hard for humans to digest, and causes no end of problems like IBS, diarrhoea, bloating and constipation.

 

no alcoholIt means reducing or eliminating alcohol which can have a devastating affect on every single organ in the body and can lead to obesity, diabetes, liver failure, gout, cancer and addiction which can destroy families.

 

It means reducing your caffeine intake, which robs you of energy and interferes with your body’s hormone levels. Caffeine has a direct effect on you adrenal glands forcing the body to secrete adrenalin and puts us on high alert ready for a fight or flight response. It’s this fight or flight response that allowed our ancestors to fight off sabre-toothed tigers but we don’t have much need for this state of readiness while sat at a desk.

 

Cortisol is also secreted which dumps lots of glucose into the blood to give us the energy for the fight, but because it doesn’t get used insulin is secreted to return the blood sugar levels back to normal, this results in lower blood sugar and craving for sugary foods.

 

Over time caffeine consumption can lead to anxiety, irritability, mood swings, sleep disturbance, depression and chronic fatigue.  Because caffeine stimulates fight or flight it can also impair digestion, sleep and lead to thyroid problems.

 

It means eliminating processed foods from your diet that are devoid of nutrients and are filled with preservatives, artificial colours, flavours and sweeteners such as aspartame and MSG.

 

Aspartame consumption has been linked to brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, lymphoma, birth defects, fibromyalgia, and diabetes. While side effects from MSG range from migraine headaches, panic attacks, sciatica, Huntington’s disease, Amyotrophic Lateral Sclerosis (ALS) with both being linked to Parkinson’s disease and Alzheimer’s disease.

 

Both aspartame and MSG and its many pseudonyms are used in nearly every single processed and fast food meals and is rife in kids food.

 

It means drinking more water. The human body is over 75% water and just a slight drop in hydration levels can set of a cascade of symptoms from headaches, low back pain, high blood pressure, depression, high cholesterol, asthma and diabetes. If chronic dehydration goes untreated the body becomes over acidic and cancers start to form. Most people seek medication when they suffer any of the above symptoms.

 

But medication simply suppresses the symptoms, in other words they hide the pain and are not without their own side effects. Drinking more water will prevent or even cure most of the problems list above. Aim for 1 litre of water per 50lb of body weight (yes, the larger you are the more you need). Not convinced? Then please read the brilliant book “Your Body’s Many Cries For Water: You’re Not Sick You’re Thirsty” by Dr Batmanghelidj

 

It means EATing Smart!

 

I truly believe that by implementing the EAT Smart Diet Solution protocols and eliminating all toxins from your diet then you can build a healthier you.

 

Marc Kent

 

Author: EAT Smart Diet Solution

 

PS. Please do me a massive favour and hit the Facebook “like” button and share The Story Of The Three Little Pigs And My Beliefs On Nutrition with your friends. Thanks 🙂

Friday Fitness Facts

It’s Friday and time for some more Friday Fitness Facts To Help You Look And Feel Fabulous

 

1. Exercise Helps To De-stress

 

While not everyone likes the idea of exercising and for some the very thought of walking into a gym could be quite stressful but once you actually start exercising you your stress levels will go down.

Exercise produces a relaxation response and can serve as a positive distraction that carries over to other areas of your life. Exercise can help to elevate your mood and keep the feelings of depression at bay.

You’re not the only person who will benefit from the positive aspects of adding exercise into your life. When you are less stressed, you’ll become less irritable and this will carry over into your work and family life.

 

2. Exercise Helps Prevent Disease

Research has shown that exercise can slow down or prevent the onset of heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass. Exercise has also been shown to slow down the aging process.

Regular exercise can help to strengthen the muscles, joints and improve flexibility and mobility, this in turn will reduce many of the aches and pain most adults have, mostly because of the inactive lives they lead.

And as long as you don’t overdo do it, exercise has been shown to boost immune function, helping to ward off colds and flu’s. Trouble is most people don’t get enough exercise.

 

 

3. Exercise Lets You Eat More

Pound for pound, muscle is more metabolically active than fat. In other words muscle burns more calories than fat, so the more muscle you have the more calories you will burn, even at rest. And of course you also burn calories while you are exercising.

 

All this means you can eat more food without gaining weight. However it doesn’t mean you can eat junk every day and expect your waistline to shrink. What it does mean is that the occasional cheat meal wont set you back 10 steps on your weight loss journey.

 

So once you’ve been through the first 30 days of the EAT Smart Diet Solution you can then go into the 90/10 phase. What this means is that as long as you are eating to the EAT Smart rules 90% of the time you can have the occasional treat without risking piling the weight you have lost.

 

So if you’re eating 3 times per day, over the course of the week you will have eaten 21 meals and that allows you to eat 2-3 “unhealthy” meals per week without negatively affecting your weight loss.

 

There you go guys, three more fitness facts to help you slim down and look fantastic.

 

Marc Kent

 

Author: EAT Smart Diet Solution

 

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