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diet weightloss weight loss
Patti Helsten Petrella
teaching Pilates and Yoga
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Body/Spirit Fitness offers you ideas and
information for fitness and health for the
body, mind and spirit.
Patti Helsten Petrella
teaches Yoga and
Pilates.
This is a fitness site for
body spirit and mind.
Articles and help on
weight loss, wieght loss.
Diet tips, exercise tips,
weightloss tips, lowfat
cooking, low-fat
cooking, low fat cooking.
Vegetarian tips.  
Dealing with obesity
resistance resistence
training with weights

One of the most important keys to losing weight is to build muscle.  
Muscle tissue is metabolically active and burns a lot of calories even
while you are resting or asleep.

If you lose weight without exercising, you might lose about 2 lbs. of
muscle for every 5 lbs. that you lose.  That is why, when people
constantly gain and lose weight, they end up fatter than before they
went on the diet.  They might lose 10 lbs., with 4 lbs. of that weight
being muscle.  When they gain it back, it is all fat.

This slows their metabolism down until it becomes harder and harder
to lose any weight at all.  

The process of getting older increases the middle age spread also.  
Inactive adults lose about a half a pound a year, and, since they eat
as before, the extra calories get stored as fat.

So what is the key to losing fat and keeping it off?  You have to
increase your resting metabolic rate (RMR), which is the rate your
body burns calories while at rest.  Your MR. depends on the amount
of muscle you have.  Adding muscle will raise your MR. and will
greatly increase the chance that your weight loss (more accurately fat
loss) will be maintained.

The second key to exercise for weight loss is aerobic exercise.  Most
experts agree that you need, at least a moderate aerobic exercise to
bring about significant weight loss.  This will burn fat as well as
achieving improved cardiovascular fitness.

To get the most health and weight loss benefits from aerobic activity,
you should exercise at a level strenuous enough to raise your heart
rate to your target zone. Your target heart rate zone is 50 to 75
percent of your maximum heart rate (the fastest your heart can beat).
To find your target zone, look for the category closest to your age in
the chart below and read across the line. For example, if you are 35
years old, your target heart rate zone is 93-138 beats per minute.

Age                   Target Heart Rate Zone
          Average Maximum Heart Rate 100%
                            50-75%
20-30 years        98-146 beats per min.        195
31-40 years        93-138 beats per min.        185
41-50 years        88-131 beats per min.        175
51-60 years        83-123 beats per min.        165
61+ years           78-116 beats per min.        155

Table 1. Aerobic Exercise Heart Rate Zone For Optimum Weight Loss
Aerobic Exercise For Weight Loss
To see if you are exercising within your target heart rate zone, count
the number of pulse beats at your wrist or neck for 15 seconds; then
multiply by four to get the beats per minute. Your heart should be
beating within your target heart rate zone. If your heart is beating
faster than your target heart rate, you are exercising too hard and
should slow down. If your heart is beating slower than your target, you
should increase your activity level.

Below are some good examples of aerobic exercise.  The easiest and
most convenient is walking or jogging, or a combination of the two.
•        Brisk walking
•        Jogging
•        Bicycling
•        Swimming
•        Aerobic dancing
•        Racket sports
•        Rowing
•        Ice or roller skating
•        Cross-country or downhill skiing
•        Using aerobic equipment (i.e., treadmill, stationary bike)
Patti Helsten Petrella
teaches Yoga and
Pilates.
This is a fitness site for
body spirit and mind.
Articles and help on
weight loss, wieght loss.
Diet tips, exercise tips,
weightloss tips, lowfat
cooking, low-fat
cooking, low fat cooking.
Vegetarian tips.  
Dealing with obesity
resistance resistence
training with weights
An Overview of Exercise for Weight Loss
by Patti Petrella
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