How To Loose 30 Pounds Fast
"That's the dirty little secret of most popular diet plans," says exercise researcher Ellington Darden, PhD, author of the new Women's Health book, The Body Fat Breakthrough. "They don't combine muscle-maintaining exercises with the calorie reduction. More muscle is your ticket to a better body."
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To get a taste of what Darden calls "negative-accentuated training," grab two dumbbells, and stand upright with your arms straight and the weights resting against your thighs. Do a quick bicep curl to get the weights to your shoulders; that's the starting position. Now very slowly lower the dumbbells—that's the negative phase—taking 10 to 20 seconds to let them lower to your thighs. Then immediately curl the weight very slowly to your shoulders (again, it should take 10 to 20 seconds)—that's the positive phase of the lift. Finally, without pausing, do another negative movement, taking a final 10 to 20 seconds to lower the weights to your thighs. So the idea is that you'll do the negative movement for twice as long total as you do the positive movement. (Eventually, you'll want to increase to 30 seconds for each phase of this exercise.)
By doing one and a half reps of a lift, you can complete a workout in just 20 to 30 minutes—and feel like you've exercised for more than an hour. The moves are simply that tough, which is why you'll need several days for your muscles to recover.
The negative-accentuated style of weight training results in 40 to 50 percent greater stress being put on your muscles, compared to more conventional training methods, says Darden. This stimulates key hormones that boost muscular growth and oxidize fat-cell content at a faster rate. "It may be that the higher level of stress put on your muscles, combined with just the right amount of carbohydrates, decreases insulin responsiveness in fat cells to make them shrink," says Darden.
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In addition to emphasizing this unique lifting strategy, Darden's plan also includes nine other "Fat Bombs," or small lifestyle changes that help people gain muscle and lose weight—as much as a 30 pounds in 30 days. Among those strategies are drinking plenty of cold water to stay full and burn calories through thermogenesis, walking nightly after dinner to boost body heat and trigger increased fat loss, and following a meal plan made up of roughly 50 percent carbohydrates, 25 percent protein, and 25 percent fat.
People who tried the plan during its test phase swear by it: "I burned multiple layers of fat from my waist (12 inches off) and am stronger and fitter than ever," says 42-year-old Melissa Norman, who lost 52 pounds in 24 weeks.
For the complete weight-loss plan and more of Ellington Darden's tips, check out The Body Fat Breakthrough!
Post Title : How To Loose 30 Pounds Fast