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When you want to take off a few pounds or slim down your waist, you should be aware that losing fat and losing weight are not the same thing.  Low carb diets provide some initial weight loss zap, but the loss will be in muscle — not fat — and these diets tend to lower the metabolism as well.

Your goal then, should be to gain muscle, increase the metabolism, and lose the subcutaneous fat through a combination of proper diet and specific exercises.

To understand the fat burning process, it’s necessary to first have a look at the differences between aerobic and anaerobic exercise. Aerobic generally refers to types of exercises necessary for cardio-vascular fitness, weight loss, and toning the body. Fat is a slow burning fuel that requires oxygen to stoke it, and aerobics (“with oxygen”) is the perfect solution. Walking is the most popular type of aerobic activity but you can also achieve results from dancing, swimming, cycling, etc.

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Have you noticed lately that your body is feeling squidgy and all those hours spent on the couch are finally taking their toll? Do you feel out of shape, out of breath, and the pants are, well, a bit snug.

Like most people, you’re experiencing weight gain which results from taking in more calories than you expend through exercise, thermogenesis, and the body’s usual metabolic functions.

To burn off the excess body fat, you must create a calorie deficit. And since a pound of fat is roughly 3,500 calories worth of fuel, you must burn 3,500 more calories in a week than you eat, according to the American Dietetic Association (ADA).

Even Muscle Loss Contributes To Weight Gain. A couch potato attitude leads a sedentary lifestyle, which translates to a body that loses muscle mass-at a rate of about one percent a year after the age of 45. This age-related muscle loss (known as sarcopenia) is caused by a decline in metabolic rate. (more…)