Burn Body Fat Through Exercise
By Cyndi Schoenhals of SmoothFitness.com
Overfatness and obesity are on the rise among U.S. citizens. According
to the American Obesity Association, severe obesity is now at 4.7%.
That's up from the 2.9% reported in the 1988-1994 National Health
And Nutrition Examination Survey conducted by the Centers for Disease
Control and Prevention. Among adults who are 20 years old and older,
64.5% are overweight, and 30.5% are considered obese.
Women lead in the number of those who are considered either obese
(34%) or severely obese (6.3%). Men lead in the number of those
who are considered merely overweight (67%). And, the number of children
in the U.S. who are either overweight or obese is also on the increase!
In fact, at least twice as many American children are now overweight
than in the 1960's!
Overfatness and obesity can be attributed to several factors. Although
genetics, glandular disorders, and/or a slow metabolism may play
a role in being overweight or obese, excess food consumption and
lack of physical activity remain the primary causes for being overweight
or obese.
Americans have become a sedentary society, which thrives on high-calorie,
high-fat, low-nutrition fast food. If one combines an inactive lifestyle
with a high-calorie, high-fat diet, one's chances of becoming overweight
increases greatly! This appears to be what's happening in our country!
And, according to the American Obesity Association, studies have
shown that obesity has increased among people of all education levels
(with the highest increase among those with less education) and
in all geographic regions of the U.S.
Obesity increases one's risk of illness and serious diseases, such
as heart disease and diabetes. It also increases one's risk of early
death, as a result of such diseases. In addition, obesity puts an
individual at higher risk for impaired mobility. And, those who
are overweight or obese tend to be discriminated against in school
or the workplace and are often socially shunned. They often lack
self-confidence, too, as a result of the appearance of their bodies.
It's never too late, however, to make lifestyle changes to combat
weight problems! If most cases of obesity arise from too little
exercise and too much caloric consumption, then, two ways to change
one's lifestyle would be to consume fewer calories and to get more
exercise!
Although dieting, alone, can lead to weight loss, it usually causes
the weight to be lost in lean tissue, instead of in fat tissue.
(And, skipping meals is definitely NOT a recommended method of losing
weight!) Studies have shown, however, that combining balanced, nutritious,
moderate-calorie meals with regular exercise can lead to loss of
body fat. (Loss of no more than 1-2 pounds per week seems to be
ideal.)
The best way to maintain control of body fat is to set realistic
goals, which incorporate aerobic activity, such as walking, jogging,
swimming, and any other activity that can be sustained for at least
30-60 minutes. These activities work best when engaged in 5-6 days
per week, according to Charles B. Corbin and Ruth Lindsey, in Concepts
of Fitness and Wellness, Vol. II. More vigorous exercise can be
beneficial, as well. But, many people cannot keep up with vigorous
exercise for extended periods of time. Therefore, less vigorous
activities, which can be maintained for longer periods, are better
for fat control.
Implementing strength training into one's exercise routine can
be effective, too, in maintaining one's desired body composition.
Through strength training, muscle mass is increased. An increase
in muscle mass or lean body mass allows more calories to be burned
when the body is at rest. In turn, the body develops a higher metabolic
rate, which promotes the burning of more fat. Also, for those who
have more muscle mass, more calories are burned when engaged in
physical activity.
By setting goals that are within reach, by exercising regularly,
and by eating healthy, balanced meals, the Battle of the Bulge CAN
be won! It won't happen overnight! However, changing one's lifestyle
for a lifetime can produce lasting results!
Have a healthy and prosperous life.
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