Our bodies, through evolution, have developed all sorts of mechanisms to protect itself from starvation. Our brains for example, have chemicals, like Neuropeptide-Y, which triggers almost impossible-to-ignore food craving. Our fat cells also make a hormone called leptin that lets the brain know when we have had enough, or not enough, fat stored.

We also have two forms of a complex enzyme called lipoprotein lipase, that causes fat in the bloodstream to predominantly enter muscle cells in the summer months, and predominantly enter fat cells in cold winter months. The body also produces insulin, best known for its role in blood-sugar metabolism, which is also a potent storer of fat.

Thus when it comes to maintaining its weight the body has a number of complex interactions with feedback groups and multiple regulatory pathways, so if one system is not working well, you have a backup. This is a simplified way describing a very complicated physiological mechanism.

The indisputable long-term key to long-term fat loss is exercise!

The reason: this is virtually the only proven way to increase metabolism and boost calorie burn. Working out regularly and vigorously both preserves and builds muscle mass, which even at rest burns nearly twice as many calories as fat tissue.

Dieting without exercise on the other hand, only signals the body’s myriad ”fat-miser” physiological safeguards to kick into gear, slow down metabolism, and defend its precious fat reserves against possible starvation.

Ronald’s Three-Step Solution To Fat Loss:

Step 1:  Do intense weight training for less than one hour three times a week to build metabolically active lean muscle mass, enhance bone mineral density, improve insulin response, and reap all the other benefits discovered for weight training.

Step 2: Do vigorous aerobic exercise for 20 minutes three days a week to burn a high proportion of fat calories, which require oxygen to break down. This aerobic exercise/or cardiovascular exercise could be done more than 3 times a week, but not more than seven times a week. You should preferably do aerobic exercise in the morning, before breakfast, so that the body is forced to utilize fat reserves for energy.

Step 3: Eat a high-protein diet in six small meals a day to prevent food cravings and to steadily fuel muscle growth.

As your fat weight decreases and you build muscle this natural way you are likely to reap a host of additional benefits no diet pill could ever hope to match. Your self-image, for instance, is likely to parallel the same dramatic improvements as your body.

Reference cited:

1)Poehlman, E.T. and Melby, C,” Resistance Training and Energy Balance,” Int. J. Sport nutrition. 8.2 (1998): 143-159.

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