If you want to lose weight and maintain good health, it is beneficial to understand why body fat is an important factor in weight loss and health. Learning all about body fat is the first step to successful weight loss and toning. Essential fat should account for at least 10 to 12 percent of a woman’s total weight. Body fat is a much greater measure of health, fitness than fitness gains than a simple scale. Body fat is measured in terms of percentage, and you can measure your body fat at your gym, for example, but what are you going to do with the number? Remember that having a certain amount of body fat is vital. The best method to burn body fat is to use a complete exercise program that includes weight training and cardiovascular exercise.

Weight loss through diet alone can result in muscle loss, and this will lower your metabolic rate, making it more difficult to maintain weight. Weight training is a cheaper and possibly more effective alternative to spending a lot of money on doctors. Weight lifting has been shown to be effective in lowering blood pressure, increasing bone strength, and regulating insulin and blood sugar levels. Weight training can be a good complement to aerobic exercise; however, do not lift heavy weights.

measure body fat

Measurements of skin fold thickness (the amount of fat just under the skin) are taken on the upper arm, upper back, lower back, stomach, and upper of the thigh Measure body fat at the same time of day and under the same conditions each time. The most important rules to follow to make a more accurate calculation of your body fat are: Do not eat or drink for 4 hours before the body fat measurement test.

Body fat calipers do not directly measure body fat percentage. Body fat calipers measure skinfolds to estimate the amount of subcutaneous fat (fat under the skin) a person has. Put those measurements into a formula to calculate your body fat percentage. If the skinfold measurements of a young person and an older person were exactly the same, their percentage of body fat would still be significantly different.

Aerobic exercises

Talk to any world-renowned fitness expert or recent contest winner, you’ll get the same answer. “Aerobic exercises are the best exercises to lose weight that exist”.

Aerobics and weight training work together to help you burn fat, preserve muscle, and get toned. Aerobic exercises are those that demand large amounts of oxygen for prolonged periods and ultimately force the body to improve its oxygen transport systems. Any exercise that increases your heart rate to a target zone and maintains it for at least 20 minutes is considered aerobic. Regular high intensity aerobic exercise is very essential for people with slow metabolisms. Treadmills, bikes, and step aerobics all provide these ranking benefits and are therefore among the top-rated exercises for weight loss.

Heart rate

The human body is constantly trying to perform activities with the least amount of energy, and the heart and lungs are no exception. Researchers have found that if people keep their heart rate within a certain range for 15 to 60 minutes, the exercise they do can contribute to cardiovascular health. For an exercise to be aerobic, your heart rate must be at least 50 percent above your resting heart rate.

Your exercise heart rate can determine whether you are doing aerobic or anaerobic exercise. Since aerobic exercise benefits the heart, it might be a good idea to experiment with varying the intensity and alternating between the low and high range of your heart rate in different sessions. The machines you see in modern gyms these days produce a reading of your intensity level, calories expended, distance, speed, and heart rate.

fat binders

Many people think that their weight problem is caused by not knowing when to stop eating. They reason that if they are not hungry, they will not eat as much and they will lose weight. Less calories, less fat intake leads to weight loss. When we think of eating several smaller meals instead of the normal three, we automatically think that it will make us gain weight. It is suggested that if you are trying to lose weight, you should eat six mini meals per day.

When you eat food before digestion is complete, fats break down and float to the surface of your stomach. When you have taken a supplement before or just after eating that contains a fat binder, the lipids in the fats attract the molecular fat binders. Fat binders bind fat and make it large and insoluble to pass into the small intestine and be absorbed by the body.

Fat binders are basically chemical fat magnets and may be the key to effective weight loss as they hold onto fats before they are digested so they are never absorbed by your body. You don’t have to worry about losing weight by dieting or exercising to cut fat or calories that never entered your body in the first place—that’s the apparent magic of fat binders. Fat binders have been shown in clinical trials to reduce obesity, and several have been approved by the FDA for weight loss. You can use Proactol in combination with regular exercise and a smart diet to see a big difference in your weight.