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Tips to Lose Weight

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<tr><td class="tr-caption" style="text-align: center;"><b>Tips to Lose Weight.</b></td></tr>
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<span style="font-size: large;">Tend not to Give up Weight Damage Objectives - Understand These tips!</span><br />
<br />
It doesn't matter how you take action, <b>weight loss</b> is usually an person factor. Buddies can assist you nonetheless they are unable to shed your excess weight for you personally. You should carry charge of the <b>weigh</b>t reduction from the beginning in order to receive serious about weight loss. The few suggestions here might help.<br />
<br />
To assist with weight loss, try working weight training into your daily life. The more muscle mass you have, the more calories you will burn. Combining weight training with proper cardiovascular exercise are not only great for your overall health, but perfect compliments to a healthy diet. Although muscle does weigh more than fat, it is really fat loss that you are desiring and not weight. Consult your doctor before any major <b>changes in your routine.</b><br />
<br />
A great way to help you lose weight is to join Weight Watchers. Weight Watchers is great because they have people on site and on-call that are there to support you if you need it. They also offer services such as one that ships healthy meals right to your doorstep.<br />
<br />
Pay attention to how much you are eating when you are trying to lose weight by never eating food directly from the bag or carton. It is easy to eat more than you planned when you eat directly out of the bag, so put a serving of the snack on a plate or in a bowl.<br />
<br />
If you are going to indulge in wine, then you need to have a glass instead of buying an entire bottle. This is because having too much wine can dramatically increase caloric intake. Another reason is because becoming inebriated increases the chances you will not keep your food portions under control.<br />
<br />
If you are trying to lose weight, a great tip is to consider trying foods that are liquid-based. Liquid-based foods can help you reduce your number of calories, yet they can make you feel full and satisfied at the same time. Examples of these type of foods include natural smoothies and soups low in sodium.<br />
<br />
Deciding to run a marathon is a sure way to lose weight. You will need to train for at least 6 months, and that alone will help you by burning calories through exercise on a regular schedule. You will need to change the type of foods that you eat and make sure you are taking care of your body.<br />
<br />
Losing weight is a personal journey that you have to go on alone. Follow the above tips to help navigate and guide you on that journey. Use the tips as a map to get to the weight goals you've set for yourself and don't give up. Keep going forward and you'll get where you want your weight to be.
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Tips to Lose Weight. Tend not to Give up Weight Damage Objectives - Understand These tips! It doesn't matter how you take action, ...

Weight loss meal plans for diabetic women

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<b><span style="font-size: large;">What is a Diabetes Meal Plan?</span></b><br />
<br />
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A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and eating habits.<br />
<b>Some meal planning tools include:</b><br />
<ul>
<li><i>The plate method</i></li>
<i>
</i>
<li><i>Carb counting</i></li>
<i>
</i>
<li><i>Glycemic index.</i></li>
</ul>
<br />
The right meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and also help keep your weight on track.<br />
<br />
People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications (if they take them), and exercise to help manage their blood glucose levels.<br />
<br />
This might sound like a lot of work, but your doctor and/or dietitian can help you create a meal plan that is best for you. When you make healthy food choices, you will improve your overall health and you can even prevent complications such as heart disease and some cancers.<br />
<br />
There are many ways to help you follow your diabetes meal plan. Some ways are Creating your Plate or Carbohydrate Counting. These two meal planning methods are different but hopefully one is right for you.<br />
<br />
<b>What is a Healthy Diet?</b><br />
A healthy diet is a way of eating that that reduces risk for complications such as heart disease and stroke.<br />
<br />
Healthy eating includes eating a wide variety of foods including:<br />
<br />
<ul>
<li><i>vegetables</i></li>
<i>
</i>
<li><i>whole grains</i></li>
<i>
</i>
<li><i>fruits</i></li>
<i>
</i>
<li><i>non-fat dairy products</i></li>
<i>
</i>
<li><i>beans</i></li>
<i>
</i>
<li><i>lean meats</i></li>
<i>
</i>
<li><i>poultry</i></li>
<i>
</i>
<li><i>fish</i></li>
</ul>
<br />
There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fiber over those that are processed.<br />
<br />
People with diabetes can eat the same foods the family enjoys. Everyone benefits from healthy eating so the whole family can take part in healthy eating. It takes some planning but you can fit your favorite foods into your meal plan and still manage your blood glucose, blood pressure and cholesterol.<br />
<br />
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What is a Diabetes Meal Plan? A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at me...

Weight loss camps

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<br />
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Wong this inconsequential hopefully helpful tips: D
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How to Lose Weight Fast

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<div style="text-align: justify;">
There are many ways to lose a lot of weight in a short amount of time.
</div>
<div style="text-align: justify;">
However, most of them require you to be hungry and unsatisfied.</div>
<div style="text-align: justify;">
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.</div>
<div style="text-align: justify;">
The 3-step plan outlined here will:</div>
<ul style="text-align: justify;">
<li><i>Kill your appetite.</i></li>
<i>
</i>
<li><i>Make you lose weight fast, without being hungry.</i></li>
<i>
</i>
<li><i>Improve your health at the same time.</i></li>
</ul>
<h2 style="text-align: justify;">
Step 1 – Eliminate Sugars and Starches</h2>
<div style="text-align: justify;">
The most important part is to remove sugars and starches (carbs) from your diet.</div>
<div style="text-align: justify;">
These are the foods that stimulate secretion of insulin the most. If 
you didn’t know already, insulin is the main fat storage hormone in the 
body.</div>
<div style="text-align: justify;">
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.</div>
<div style="text-align: justify;">
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).</div>
<div style="text-align: justify;">
It is not uncommon to lose up to 10 pounds (sometimes more) in the 
first week of eating this way, both body fat and water weight.</div>
<div style="text-align: justify;">
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).</div>
<div style="text-align: justify;">
<img alt="Weight Loss Graph, Low Carb vs Low Fat" class="aligncenter size-full wp-image-3033" height="304" src="http://authoritynutrition.com/wp-content/uploads/2013/05/weight-loss-graph-low-carb-vs-low-fat-smaller.jpg" width="392" /></div>
<div style="text-align: justify;">
The low-carb group is eating until fullness, while the low-fat group is <b>calorie restricted and hungry.</b></div>
<div style="text-align: justify;">
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).</div>
<div style="text-align: justify;">
Put simply, lowering your insulin puts fat loss on “autopilot.”<br />
<span class="wptouch-shortcode-non-mobile">
</span></div>
<div style="margin-bottom: -10px; margin-top: -13px; text-align: justify;">
<ins class="adsbygoogle" data-ad-client="ca-pub-6531281000443966" data-ad-slot="2297716091" data-adsbygoogle-status="done" style="display: inline-block; height: 280px; width: 336px;"><ins id="aswift_0_expand" style="background-color: transparent; border: none; display: inline-table; height: 280px; margin: 0; padding: 0; position: relative; visibility: visible; width: 336px;"></ins></ins><b><br /><br />Bottom Line:</b> Removing sugars and 
starches (carbs) from your diet will lower your insulin levels, kill 
your appetite and make you lose weight without hunger.
</div>
<h2 style="text-align: justify;">
Step 2 – Eat Protein, Fat and Vegetables</h2>
<div style="text-align: justify;">
Each one of your meals should include a protein source, a fat source 
and low-carb vegetables. Constructing your meals in this way will 
automatically bring your carb intake into the recommended range of 20-50 grams per day.</div>
<div style="text-align: justify;">
<img alt="Girl Eating Kebab" class="aligncenter size-full wp-image-3035" height="262" src="http://authoritynutrition.com/wp-content/uploads/2013/05/girl-eating-kebab-395x262.jpg" width="395" /></div>
<div style="text-align: justify;">
<b>Protein Sources:</b></div>
<ul style="text-align: justify;">
<li>Meat – Beef, chicken, pork, lamb, bacon, etc.</li>
<li>Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.</li>
<li>Eggs – Omega-3 enriched or pastured eggs are best.</li>
</ul>
<div style="text-align: justify;">
Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism (5).</div>
<div style="text-align: justify;">
<b>Low-Carb Vegetables:</b></div>
<div style="text-align: justify;">
<img alt="Vegetables" class="alignright size-full wp-image-1345" height="153" src="http://authoritynutrition.com/wp-content/uploads/2013/01/vegetables.jpg" width="225" /></div>
<ul style="text-align: justify;">
<li>Broccoli</li>
<li>Cauliflower</li>
<li>Spinach</li>
<li>Kale</li>
<li>Brussels Sprouts</li>
<li>Cabbage</li>
<li>Swiss Chard</li>
<li>Lettuce</li>
<li>Cucumber</li>
<li>Celery</li>
<li>Full list here.</li>
</ul>
<div style="text-align: justify;">
Don’t be afraid to load your plate with these low-carb vegetables. 
You can eat massive amounts of them without going over 20-50 net carbs 
per day.</div>
<div style="text-align: justify;">
A diet based on meat and vegetables contains all the fiber, vitamins 
and minerals you need to be healthy. There is no physiological need for 
grains in the diet.</div>
<div style="text-align: justify;">
<img alt="Butter Curls" class="alignright size-full wp-image-2385" height="155" src="http://authoritynutrition.com/wp-content/uploads/2013/04/butter-curls.jpg" width="180" /><b>Fat Sources:</b></div>
<ul style="text-align: justify;">
<li>Coconut Oil</li>
<li>Butter</li>
<li>Olive Oil</li>
<li>Lard</li>
<li>Tallow</li>
</ul>
<div style="text-align: justify;">
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.</div>
<div style="text-align: justify;">
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat
 at the same time is a recipe for failure. It will make you feel <b>miserable</b> and abandon the plan.</div>
<div style="text-align: justify;">
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (6, 7).</div>
<div style="text-align: justify;">
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (8, 9).</div>
<div style="text-align: justify;">
To see how you can assemble your meals, check out this low carb meal plan and this list of  low carb recipes.</div>
<div style="text-align: justify;">
<blockquote>
<b>Bottom Line:</b> Assemble each meal out of a
 protein source, a fat source and a low-carb vegetable. This will put 
you into the 20-50 gram carb range and drastically lower your insulin 
levels.</blockquote>
</div>
<h2 style="text-align: justify;">
Step 3 (Optional) – Exercise 3-4 Times Per Week</h2>
<div style="text-align: justify;">
<img alt="Dumbbells" class="alignright size-full wp-image-2468" height="174" src="http://authoritynutrition.com/wp-content/uploads/2013/05/dumbbells.jpg" width="240" /></div>
<div style="text-align: justify;">
You don’t <i>need</i> to exercise to lose weight on this plan, but it is recommended.</div>
<div style="text-align: justify;">
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.</div>
<div style="text-align: justify;">
If you’re new to the gym, ask a trainer for some advice.</div>
<div style="text-align: justify;">
By lifting weights, you will burn a few calories and prevent your 
metabolism from slowing down, which is a common side effect of losing 
weight (10, 11).</div>
<div style="text-align: justify;">
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (12).</div>
<div style="text-align: justify;">
If lifting weights is not an option for you, then doing some easier 
cardio workouts like running, jogging, swimming or walking will suffice.<br />
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span class="wptouch-shortcode-non-mobile">
</span><span class="wptouch-shortcode-non-mobile"></span><b>Bottom Line:</b> It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.<span class="wptouch-shortcode-non-mobile">
</span><br />
<h2>
<span class="wptouch-shortcode-non-mobile">
Optional – Do a “Carb Re-feed” Once Per Week</span></h2>
<span class="wptouch-shortcode-non-mobile">
<a href="http://authoritynutrition.com/wp-content/uploads/2013/01/overweight-man-eating-cake.jpg"><img alt="Overweight Man Eating Cake" class="alignright size-medium wp-image-1190" height="300" src="http://authoritynutrition.com/wp-content/uploads/2013/01/overweight-man-eating-cake-200x300.jpg" width="200" /></a><br />

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.<br />

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.<br />

But <b>only</b> this one higher carb day, if you start 
doing it more often than once per week then you’re not going to see much
 success on this plan.<br />

If you must have a cheat meal and eat something unhealthy, then do it on this day.<br />

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (12, 13).<br />

You will gain some weight during your re-feed day, but most of it 
will be water weight and you will lose it again in the next 1-2 days.<br />

<blockquote>
<b>Bottom Line:</b> Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.</blockquote>
<h2>
What About Calories and Portion Control?</h2>
<img alt="Apple And Calculator" class="alignright size-full wp-image-2248" height="156" src="http://authoritynutrition.com/wp-content/uploads/2013/02/apple-and-calculator.jpg" width="250" /><br />

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.<br />

However, if you really want to, then use this calculator (opens in new window).<br />

Enter your details, then pick the number from either the “Fat Loss” 
or the “Extreme Fat Loss” section – depending on how fast you want to 
lose.<br />

There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter – it is free and easy to use.<br />

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein <b>and</b> fat.<br />

<blockquote>
<b>Bottom Line:</b> It is not necessary to 
count calories to lose weight on this plan. It is most important to 
strictly keep your carbs in the 20-50 gram range.</blockquote>
<h2>
Other Weight Loss Tips to Make Things Easier (and Faster)</h2>
<img alt="Meat" class="alignright size-full wp-image-1339" height="124" src="http://authoritynutrition.com/wp-content/uploads/2013/01/meat.jpg" width="250" /><br />

Pretty much all you have to do is the 3 steps:<br />

<ol>
<li>Eliminate high-carb foods.</li>
<li>Eat Protein, Fat and Veggies.</li>
<li>Exercise 3-4 times per week (optional, but recommended).</li>
</ol>
However, there are a few other tips that you may find useful if you want to speed things up even further.<br />

None of these are old wives’ tales, they all have scientific evidence to back them up.<br />

<b>Drink Water, Coffee or Tea:</b> Satisfy your thirst with water. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism slightly (14, 15).<br />

<b>Use Smaller Plates:</b> Studies show that people automatically eat less when they use smaller plates. Strange, but it works (16).<br />

<b>Sleep Like a Baby:</b> Poor sleep is associated with weight gain and obesity, taking care of your sleep is important (17).<br />

<b>Reduce Stress:</b> Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly (18).<br />

Good sleep and reduced stress levels can also help prevent cravings, 
the dieter’s worst enemy. There are many other tips to prevent cravings in this article.<br />

<blockquote>
<b>Bottom Line:</b> It is most important to stick to the three rules, but there are a few other things you can do to speed things up.</blockquote>
<h2>
You Will Become a “Fat Burning Beast”</h2>
<img alt="Doctor With Thumbs Up" class="alignright size-full wp-image-1446" height="307" src="http://authoritynutrition.com/wp-content/uploads/2013/01/doctor-with-thumbs-up.jpg" width="175" /><br />

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.<br />

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.<br />

If you’re new to dieting, then things will probably happen quickly. 
The more weight you have to lose, the faster you will lose it.<br />

For the first few days, you might feel a bit strange. Your body has 
been burning carbs for all these years, it can take time for it to get 
used to burning fat instead.<br />

It is called the “low carb flu” and is usually over within a few 
days. For me it takes 3. Adding some sodium to your diet can help with 
this, such as dissolving a bouillon cube in a cup of hot water and 
drinking it. <br />

After that, most people report feeling very good, positive and 
energetic. At this point you will officially have become a “fat burning 
beast.”<br />

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:<br />

<ul>
<li><b>Blood Sugar</b> tends to go way down on low-carb diets (19, 20).</li>
<li><b>Triglycerides</b> tend to go down (21, 22).</li>
<li><b>Small, dense LDL</b> (the bad) Cholesterol goes down (23, 24).</li>
<li><b>HDL</b> (the good) cholesterol goes up (25).</li>
<li><b>Blood pressure</b> improves significantly (26, 27).</li>
<li>To top it all of, low-carb diets appear to be easier to follow than low-fat diets.</li>
</ul>
<blockquote>
<b>Bottom Line:</b> You can expect to lose a 
lot of weight, but it depends on the person how quickly it will happen. 
Low-carb diets also improve your health in many other ways.</blockquote>
<h2>
You Don’t Need to Starve Yourself to Lose Weight</h2>
If you have a medical condition then talk to your doctor before 
making changes because this plan can reduce your need for medication.<br />

By reducing carbs and lowering insulin levels, you change the 
hormonal environment and make your body and brain “want” to lose weight.<br />

This leads to drastically reduced appetite and hunger, eliminating 
the main reason that most people fail with conventional weight loss 
methods.<br />

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (28, 29, 30).<br />

Another great benefit for the impatient folks is that the initial 
drop in water weight can lead to a big difference on the scale as early 
as the next morning.<br />

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.<br />

On this plan, you can eat <b>good</b> food until fullness and still lose a ton of fat. Welcome to paradise.</span></div>
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There are many ways to lose a lot of weight in a short amount of time. However, most of them require you to be hungry and unsatisfied. ...

Exercise to Lose Weight

<p>
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Are you perplexed precisely difficult you must exercising to get rid of pounds? The reality is that will minimal high intensity exercising, modest high intensity exercising and high high intensity exercising all enjoy an important purpose within a well-designed weightloss routine. Just what things the majority of is usually the way you mix all several to make efficient exercises.<br /><br />If you are likely to place in some time in order to exercising, ensure you experience the incentives. Find out the benefits of each exercising high intensity and then learn how to mix those to construct an effective exercise routine that is certainly secure, pleasurable and efficient.<br /><br /><b>Low Intensity Workout</b><br />A number of your current everyday exercising could be categorized as minimal high intensity exercising. If you take your puppy for a stroll, get a calorie-burning motorbike trip with all the little ones, or even go on the market to post dinner these things may very well be thought to be minimal high intensity exercising.<br /><br />Low high intensity exercising boosts your current pulse and not to the stage you must breathing greatly. On a degree involving 1-10, minimal high intensity exercising would get ranking in between 4-6. Ones pulse while in this sort of exercise would tumble in between 40-60% of one's greatest pulse. You should feel safe enough that one could keep on the experience for a long time of your energy.<br /><br />Great things about minimal high intensity exercising. On-line involving this kind of low-key exercise is usually that you can do a lot of this. Low high intensity exercises increase range of flexion inside your joints, decrease strain amount, improve your current complete everyday calorie spending and still provide recovery by more difficult exercises that you will find timetabled throughout the 1 week.<br /></span><br />

<b><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Moderate Intensity Exercise</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">
Experts often recommend moderate exercise for improved health and weight
 loss. But what does that really mean? Moderate intensity might be one 
workload for a fit person and something totally different for someone 
who is new to exercise. How do you know if your workout falls into the 
moderate category?

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">When you are participating in moderate intensity exercise, you should
 feel like you are working but not working so hard that you need to quit
 in the next few minutes. You are breathing deeply but not gasping for 
breath. On a perceived exertion scale of 1-10, you should feel like you 
are working at a level of 6-7.<br /></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">So how much moderate intensity activity is necessary? The American 
College of Sports Medicine offers guidelines for the amount of moderate 
intensity activity required to meet specific goals.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><br />

<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">To see modest weight loss, exercise at a moderate intensity between 150 and 250 minutes per week.</span></li>
</ul>
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">To see clinically significant weight loss, you need to participate in moderate exercise for more than 250 minutes per week.</span></li>
</ul>
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">If you combine diet and exercise to lose weight, engage in moderate intensity exercise between 150 and 250 minutes per week.</span></li>
</ul>
<ul>
<li><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">To prevent weight gain after you've lost weight, engage in at least 250 minutes per week.</span></li>
</ul>
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">
</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"><b>Benefits of Moderate Intensity Exercise.</b> The benefit
 of moderate activity is that it allows you to maintain your calorie 
burning session for a longer period of time. Moderate exercise improves 
cardiorespiratory endurance, reduces stress, improves heart health and 
boosts your metabolism. Because the intensity level of a moderate 
workout is tolerable, you are able to do more of these workouts during 
the week without risking injury or burn out.<br /></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><br />

<b><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">High Intensity Exercise</span></b><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">
The most effective fat burning workouts
 are the sessions that you can only maintain for a short period of time.
 Because the work is so hard, high intensity exercise requires 
substantial recovery, both within the exercise session and in the days 
following the workout.

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">When you participate in high intensity exercise you are breathing 
very deeply and on the verge of gasping for breath. You don't feel that 
you can maintain the activity for more than a few minutes. On a 
perceived exertion scale, you feel like you are working at a level of 
8-9.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Because high intensity exercises can only be maintained for a short 
period of time, they are often programed into interval style workouts. A
 popular form of interval training is called High Intensity Interval 
Training, or HIIT. To program a HIIT workout,
 you combine bursts of intense exercise that last 30 seconds to several 
minutes with short recovery periods that last 30 seconds or more.<br /></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"><b>Benefits of High Intensity Exercise. </b>If you exercise
 to lose weight, high intensity workouts will do the trick. Experts have
 found that people who participate in high intensity interval workouts 
are more successful at losing weight and burning fat. High intensity 
exercise is also the most efficient. An intense workout will burn mega 
calories in a very short amount of time.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">But there are drawbacks to high intensity exercise. Only healthy 
exercisers should participate in HIIT workouts. These extreme sessions 
put you at higher risk for injury and burnout. High intensity exercise 
also requires low intensity recovery time in the days following the 
session. This is where careful exercise programming comes into play.<br /></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><br />

<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Combine High, Low and Moderate Intensity Exercise to Lose Weight</span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">
If you are healthy enough for physical activity at every intensity 
level, plan 1-2 high intensity workouts during the week. These short 
workouts will help you burn maximum calories in minimum time. You'll also build muscle to boost your metabolism during these sessions.

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">On the days following your hard workouts, give your body a rest by participating in low intensity exercise.
 The increased range of motion during these easy days will help your 
sore muscles recover more quickly and you will still increase your 
calorie burn for the day without taxing your body too much and risking 
burn out or injury.<br /></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">

</span><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Fill in the rest of your workout week with moderate intensity 
sessions. Challenge yourself by making these sessions longer. The 
calorie burning benefits from these moderate workouts come from the 
duration of the session, no necessarily from the intensity.<br /></span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">
Lastly, remember that if you exercise to lose weight, you need to watch your diet as well. Make sure you eat the right amount of lean protein, complex carbohydrates, fruits, vegetables and healthy fat to fuel your workouts. Count calories, measure your exercise intensity and record the data in a weight loss journal to track your progress.</span>
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Are you perplexed precisely difficult you must exercising to get rid of pounds? The reality is that will minimal high intensity exercising...