HOW TO LOSE WEIGHT

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In order to lose weight - fat weight - it is vital to do as much as possible to protect your metabolic rate and if possible to increase it. This means you must "trick" your body's starvation protection mechanism. If your body's starvation response is triggered, your metabolism will slow down, muscle mass will be lost, your body will have a tendency too store energy in your fat cells (the opposite of what you want!) weight loss will be inefficient and temporary.

To avoid the body going into starvation mode you must be careful how much you lower your daily calorie intake. Therefore, a calorie deficit is largely created by doing a lot of cardiovascular exercise and also by carefully reducing your calorie intake.

HOW TO LOSE WEIGHT: Fat Loss or Muscle Loss?

When you lose weight - no matter how good you are - it will never be 100% fat, some of it will be muscle. But, what you can do is minimise muscle loss. Don't forget that when you lose muscle your metabolism slows down. Therefore, you must take steps to reduce muscle loss as much as possible. This means weight training! In fact on a good weight loss programme you can increase muscle mass. So, you've hit two birds with one stone. You lose weight, but simultaneously increase your muscle mass, adding shape and definition to your body. This will give you the appearance of great health, rather than the ill looking appearance of those who have been severely restricting their calorie intake resulting in fatigue, irritability, insomnia, muscle weakness and vitamin deficiencies. Basically, when you come out of a good weight loss programme you should be feeling the best of you life in a long time. Your stamina will improve, you'll see an improvement in your ability to exercise,  you will feel stronger, you've lost weight and your breathing and quality of sleep is better, your complexion is improved, your skin glows, and the list goes on... This is the only way to achieve a healthy, permanent weight loss and to maintain a great physique. It  requires a PERMANENT change of lifestyle - not just a 2-week diet.

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