So you have heard of strenght training, aerobic exercise, the daily food pyramid, and the list goes on and on. You would like to lose some weight, and have decided you are going to do something about it. You could always hire a professional certified fitness trainer. If you live in Maryland, Northern Virginia or the District of Columbia my company is at http://www.shapeshifterfitness.com however if not and you have decided to give it a shot on your own, I will lay the ground rules for you.

 

The biggest mistake someone can make is to increase their activity level, and cut way back on their nutritional intake. So the first place to start is with nutrition, or more specifically, Performance Nutrition because there is a big difference. First you need to understand the daily recommended caloric intake is a scientific approach.

 

What it comes down to are two important things, first being thermodynamics. So without getting too scientific, think of it as calories in and calories out. Now everyone has what is called a RMR, or resting metobolic rate. This is the amount of calories your body burns in a restful state. So if you were to lay awake on the sofa all day and watch television the amount of calories you burn to keep your heart beating, and lungs working, along with all of your other bodily functions is your RMR.

 

Now you have to factor in the activity level, another words your exercise program, which should include strength training that builds lean muscle, and helps you burn more fat, and aerobic activity (2-3 days) that helps increase your ability to use more oxygen, another words strengthens your heart muscle, wiithout all the weight lifting. Remember when you are building muscle, it ways more then fat so you want to balance it out.

 

So now how do we tie it all together to have the perfect program for weight loss with the right combination of nutrition, strength training, and cardio. Before you strength train make sure you have some good carbs about an hour before you lift, and after you are done, get some good protien. The protien will help in the muscle repair, and the carbs will help fuel your workout. Try to have a 50/30/20 ratio of 50 percent carbs, 30 percent protiens, and 20 percent healthy fat.

 

Now also remember you are trying to create a defecit from your calories, but you want it to come from activity, and not from lack of nutrition. If your doing cardio for an hour that burns 450 calories, your RMR is maybe 1500 calories, but you have only taken in 1200 calories for the day, that is a 300 calorie defecit that came from lack of nutrition, plus the 450 calories burned, this will stop your body from burning fat, and slow your matabolism.

 

So in closing, try to match your caloric intake with your activity level, and create a defecit from the activity and don’t starve yourself, use some fad diet, or magic pills because it does not work in the long run, exercise and sound nutrition are the best tools you have to losing weight. 

 

Shape Shifter
http://www.articlesbase.com/fitness-articles/best-exercise-and-nutrition-programs-for-weight-loss-661578.html