Angelina Bertani- Deweese is a Holistic Health Coach and Weight Loss Expert. She’s sharing a weight loss myth of why starving ourselves and restricting calories just makes us gain weight in the end. To find out more about her services visit www.pure-nourishment.com. Hope you enjoy 
There is a lot of attention paid in the Atkins diet plan towards food and cooking. It’s true that your food choices on the diet are of utmost importance. But a lot of people make the mistake of ignoring exercise. The newly released Atkins food pyramid shows the importance of exercise. It shows an increase in food options with increased activity. Exercise is important on the Atkins diet, and important for everyone’s overall health.
Exercise is beneficial to body, mind and soul. It has many major benefits, even at limited levels. It not only burns fat but it boosts your metabolism and increases circulation. Daily exercise helps your body eliminate toxins through sweat glands and lymph systems. It is especially important to all low-carb weight loss programs because it regulates blood sugar levels.
Physical exercise is essential for Atkins diet success. Without exercise, your body isn’t configured to process carbohydrates successfully. Research has shown that sedentary individuals have extreme insulin reactions to even moderate amounts of carbohydrates. This means that exercise doesn’t only help you lose weight, it will help you keep it off too. Exercise will teach your body how to process the carbohydrates in your diet. When you exercise regularly, you’ll be able to eat more carbohydrates over time because your body will use them efficiently.
There are two basic types of exercise: aerobic exercise and anaerobic exercise. The best regimen combines these two forms each week.
Aerobic exercise’s primary goal is to increase your heart rate. This causes your body to consume more oxygen and it gives all of your cells a fresh supply of oxygen. If you’ve been without physical activity for a while, many of those cells have been deprived. Aerobic exercise will regenerate them and help you feel better in times when you aren’t exercising.
If you’ve been inactive for a while, it may take some time to get used to your new aerobic workouts. You may want to get some advice from your primary care doctor or a professional aerobics instructor. Make sure to start slowly to give yourself time to adjust to your new movements. It’s essential that you learn how to stretch and warm up correctly in order to avoid muscle strain.
Some good beginning aerobic activities include walking, golf, tennis and dancing. These activities won’t cause a lot of strain on your body, but they will get your heart moving. Start slowly and set small goals for yourself. For example, if you are starting a walking program begin by walking four blocks. Then increase your training to five blocks, then six. Your body will respond well to the exercise; after all your body was meant to move!
Anaerobic exercise includes any activity that isn’t technically aerobic. Most of the exercises in this category build muscle mass. Weightlifting and strength training are examples of anaerobic exercises. Working out with weights is an important part of losing weight. As you lose fat, you’ll need to replace it with muscle in order to stay lean. Don’t be afraid of working out with weights. You won’t need to become a bodybuilder. Weight bearing exercises like isometrics and resistance training will help improve your bone density, your posture and your fat burning potential.
If an exercise program is not part of your weight loss efforts, you are setting yourself up for failure. Make a commitment to incorporating exercise into your weight loss efforts and you’ll see the results immediately.
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When designing their weight loss exercise programs, people want to know the best exercise for weight loss. Surprisingly, the exercise that burns the most calories is not always the best exercise for weight loss. Sure, it’s important to burn calories, and we’ll tell you which exercises burn the most calories in just a moment. But it’s also important to burn fat.
The best weight loss exercises are slow, aerobic, long duration exercises. They also involve most of the major muscle groups. These are the exercises that will burn fat. They include exercises like walking, jogging, running, cycling, swimming, and elliptical trainer workouts. These exercises burn more fat than exercises that involve short spurts of activity followed by periods of rest, such as volleyball, tennis, racquetball, basketball, Frisbee, and golf. Those exercises will burn calories and can be included in weight loss exercise programs. They just don’t burn fat like the other exercises we listed do.
The key to burning fat is to exercise for a longer period of time. For the first 20 – 30 minutes of a work out, your body burns carbohydrates. Now, those are calories, so that will help you lose weight. But after 20 – 30 minutes, your body starts to burn fat. That will help you lose pounds and inches quickly.
In addition to the slow, aerobic, long duration types of exercise, strength training or weight lifting should be added to weight loss exercise programs. This will build muscle, and muscle burns more calories than fat. Muscle will burn more calories all the time, even when you are sleeping, not just while you are exercising.
It is also a good idea to choose several activities to vary your routine. After a while, your body becomes accustomed to a specific type of exercise, and as your muscles adapt, your body will use fewer calories. Good weight loss exercise programs include variety. That helps prevent boredom, as well. For more details http://www.soundbodytrainer.com
Believe it or not, there is an art and science to losing weight through exercise. Have you ever wondered why some people exercise a little and they look great, while other seem to exercise all day long and they look like they have been sitting on the couch eating potato chips instead? There is a direct relation to how you exercise and what your body uses for fuel.
During exercise, the body uses mostly fat and carbohydrate as fuel. Protein is spared from acting as fuel, because the body keeps it in store in case you begin to starve. At low levels of prolonged exercise, our energy needs come from fat. Carbohydrates come more into play with higher-intensity, short-duration exercise.
Adequate protein intake is crucial for maintaining your lean body mass to enable you to perform at your best. The source of energy and efficiency depends on what you ate before you started exercising and the intensity and duration of the exercise. Professional endurance runners will often carbo-load on pasta the night before a big race because they know that is the best fuel for their specific exercise.
Fat as a fuel provides extensive stores of calories in an easily portable form. Fat weighs much less per unit calorie than protein or carbohydrate, however, carbohydrate is more efficient than fat. This is why it is difficult for people to exercise while trying lose weight on one of those high-protein low carbohydrate fad diets. It doesn’t provide your body with proper fuel to burn.
The best nutrition you can give your body for exercise is soy-based protein meal replacement shakes with multi-vitamin supplements to target your specific needs. Just as there is an art and science to exercise, there is an art and science to fueling your body for exercise. The better the nutrition, the easier it is to exercise, lose weight and keep it off for good.
For a performance athlete, it is important to maintain the efficiency edge provided by carbohydrates. Under usual exercise conditions, protein provides only about 6% of energy needs. The only food that provides energy for short-term fast-paced exercise is carbohydrate, while slow, steady aerobic exercise uses all three primary fuels.
Vigorous exercise involves minimal risks for healthy individuals, but can be risky for couch potatoes. You did not put on all that weight in a day, so you can’t expect to go out and run ten miles the first time you try to lose it. Gradually work up to a realistic goal, and celebrate your small daily accomplishments. (With a pat on the back and not a donut, of course!)
The more you exercise, the more muscle you will build as well. Remember not to get hung up on weighing yourself because muscle weighs more than fat. You may see the scale begin to increase while your stomach is decreasing. This is a good thing. It’s much more important to focus on how you feel more than reaching a number in pounds.
The more you exercise, the more you will lose fat and the more important it will be to get good carbohydrates to fuel your body for exercise. You don’t want to get to the point where your body is robbing itself of protein for fuel. Don’t be afraidto eat fruits and vegetables, cereals with grains, etc while you are trying to lose weight with exercise. The worst thing you you do is not eat anything.
So there really is an art and science to exercising, and what you fuel your body with is in direct relation to your desired level of activity. Small changes in your diet targeting your exercise can make the difference between success and failure in your weight loss efforts. No matter what you choose to do, always remember to feed your body with the best nutrition possible.
As the head personal trainer for the best boot camp in Milwaukee who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection and I am going to share some great exercises that you can incorporate into your workouts today to breakthrough any training plateau. They are the exact exercises that I have used to help my hundreds of people lose thousands of pounds of fat.
I’ll keep this as basic as possible for you. The best exercise for muscle gain are also the best exercises for fat loss. These exercises all have one thing in common: they involve as many muscles in your body as possible and they provide a UNIQUE challenge to your body.
Both the real world case studies and the scientific research and have demonstrated that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout →
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Power Clean + Squat to Overhead Press Combo
Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.
Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press
Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#9- Med Ball Snatch-Slam Combo
Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. If you employ these exercises into your workouts I guarantee you better results. Of course it’s now up to you to take your workouts, and your body, to the next level 
Crank it!
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This jump rope workout will help you lose fat while burning a ton of calories. Jumping rope is a fun exercise which helps to build your overall agility and endurance levels!
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