Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


Exercise Strategy for Weight Loss

What is the most effective exercise strategy for long term weight loss?



The answer is, the combination of cardio and weight training is the ultimate way to burn off unwanted body fat!


And this strategy works both in the short term and in the long term!


Cardiovascular training burns calories directly, while weight training does it through indirect mechanisms.


Good nutrition combined with aerobics (cardio) and weight training is without a doubt the ultimate weight loss strategy!




Cardio, is the ultimate way to burn body fat, period!

If there is a *true secret* to burning unwanted body fat this is it!

Body fat can only be used for fuel (burned) in the presence of oxygen!

And cardio is the *only* activity where oxygen is present in abundance, and is used by the body to burn fat as an energy source.

From my experience, to achieve low body fat levels, you need to burn off as many calories from fat as possible.

Cardio sustained for periods of 30 to 60 minutes per session is the best way to accomplish this.

An effective fat burning exercise strategy must include not only cardio, but also weight training. 


Weight training burns fat indirectly. As you increase your lean body mass (muscle), through weight training, you increase your metabolism and burn more calories at rest.

The reason for this is simple, muscle is a metabolically active tissue that burns fat, and the more muscle you have the more calories you burn.

Doing aerobics is not enough, you need to build new muscle, to reverse the natural loss of lean body mass.

In the beginning of your weight loss program, weight training will mostly help you to maintain your lean body mass, which is very important.

But, when you reach your ideal weight, you can adjust your weight training approach, and work on increasing your muscle mass.

This new muscle will increase your metabolism, and you will burn more calories at rest.


To lose unwanted body fat permanently by simply using a low calorie diet, without cardio and some weight training is very difficult!

The reason for this is very simple. Dieting slows down your metabolic rate, so in order to keep it at the optimum level, you must do cardio and weight training on a regular basis!

Most people do the opposite, they keep slashing their daily calorie intake to starvation levels as their metabolic rate drops from dieting.

At some point, when the calories are extremely low, the body starts to use its defense mechanisms, mainly the starvation response.

Once this happens the weight loss comes to a screeching halt, as your body does everything to conserve its energy.


The next thing that happens is you start to experience increased appetite and cravings.

This is actually your body’s attempt to get you to eat more food, since it interprets your extremely low calorie intake as a danger to its survival.

And as I explained in the conventional diet section, your body can’t tell the difference between starvation and dieting!

In my opinion–dieting without cardio and weight training is one of the major reasons that so few succeed in losing unwanted body fat permanently.

Because of this, I suggest that your first read all the information in this section.

And then design your own exercise strategy that will include cardio and weight training exercises that you can do on a regular basis.

You can start with something very simple like walking, and working out at hoe, and as you get more advanced, work your way up to more challenging exercises.

An exercise strategy that includes cardio and weight training will always create the best long term results!

Updated: March 11, 2014 — 9:35 pm

Site Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services.
If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

Frontier Theme