Fried WikiAll things Food, Diet and Weight Related

Chapter 13 of The Fat Loss Bible speaks about Exercise. You can get your copy of “The Fat Loss Bible” here. Feel free to read through my blog, I have 12 of the chapters reviewed so far, along with the reason why I’m reviewing this particular book. I invite you to follow my journey as I go from an extremely overweight person, to one making better choices, and someone who is making a change in their life.

For now, here’s what’s going on in Chapter 13 of “The Fat Loss Bible”.

Anthony Colpo speaks of the “skinny-fat” phenomenon, which is where people end up losing weight, but still have high body fat. Losing weight will help you lose a dress size, but losing fat will help you look fabulous in that new dress.

If you’re going to follow “The Fat Loss Bible” plan, then you’re going to have to exercise. It’s going to make a difference! I hired a personal trainer, because I’m ready to be serious, and I understand from reading this how important it is to mix both cardio and strength-training. You have to burn those calories, and you need to burn enough of them to see a loss. How many calories are you taking in, and how many are you burning?

Chapter 13, then goes to look at studies that compared people on restricted calorie intake with aerobic exercise, those with no exercise, and those with weight training added in. It looks at the losses, including lean muscle mass and more. Hmmm, interesting stuff, and results are somewhat how you expect, but there are some numbers that have me scratching my head. It all makes sense in the long run, but understanding how that works is beyond me!

I love how Anthony Colpo understands we all aren’t on the level he is with training, and speaks to newcomers. I hate when books act like you all ready know all this stuff. He speaks of gradual progress and realistic plans. I’m new to weight training. I did some back in high school, but that was way more than 20 years ago, so I went to a professional for help. I see a personal trainer because I’m a very obese 40 year old woman. She’s helping direct my program, and making sure I do things properly. She helps me find proper form, knows when to push me more, or when to change what I’m doing. Hiring a professional to start was one of the best things I could do. I decided to invest in myself, and do it the right way for once. I kid you not, I think my posture has started improving some. I’m more aware of my body. I’m only on week three of the training, so I have yards of work to do, but I noticed the other day….”hey, my posture is better”, and that’s cool!

Personally, the leg work is so much easier for me. The shoulder and chest work is the hardest. Okay, wait…my abs, ha, if you can find them…they’re tough too. You know what? I’m doing it though. If I can do it, anyone can. I’m realizing I won’t tip over, she won’t laugh at me, and I’m making a real effort to help myself.

“The Fat Loss Bible” now goes into cardio information. I’ve spoken of my hate/hate relationship with the elliptical machine, but you know what, I’ll conquer it minute by minute! I walk on my own 4x a week, and at the studio do different forms of cardio, so I’m can continue to challenge my body by changing it up. Anyway, back to the book…

He speaks of Interval training which is what I do. I don’t do the same speed on the treadmill the entire time I’m on it. I change it each minute, so my body isn’t adjusting. I go both frontwards and backwards on the elliptical, and on the bike, I change the resistance often, so my body doesn’t lock onto a pattern. It also produces better results when you use the HIIT (High Intensity Interval Training) method. It now takes less time, to produce the same results of doing something at a steady, consistent pace. What does that mean to Growth Hormone output? Grab your copy of “The Fat Loss Bible” and find out!

Wow! I didn’t know that. Pretty cool to learn about the difference between performance in low intensity and high intensity workouts when you’re eating a certain way. I truly didn’t think there would be a difference, but maybe I’ve just always only attempted low intensity. Interesting stuff…

Next it goes into ATP (Adenosine Tri-Phosphate). I learned about ATP when I was learning anatomy in esthetic’s (skin care) school! Of course, I didn’t learn it in all this detail. I learned what it does in a paragraph! Lots of information here, and why it’s good to understand ATP in this next portion called “Cellular Energy Production 101″.

The next section covers “Carb-Cycling”. NO WAY! Seriously? Man, oh man…reading this section, I used to go for a walk, come home and eat breakfast, but my choices were all wrong! I wish I’d known this before, because it would have made it much easier to understand!!!!!