Vegetarian Weight LossStepping Up Your Metabolic Power
Although ingesting nutrient-dense vegetarian diet can effectively shed your excess fat, I do strongly encourage you to complement your meal plan with the exercises you like. That's because no healthy diet alone in the world can help to build stronger bones, toughen your organ functions and strengthen your immunity level further like exercise does.
Best of all.. ahem... you love to hear this — exercise speeds up your body's metabolism which will burn more of your excessive stored fat in less time. And make your body shape look more defined and toned.
What Exercise Eliminates Your Stored Body Fat at a Faster Rate
Doctors encourage you to exercise regularly because it contributes greatly in both weight loss and overall wellness.
You need oxygen to break down fat into fuel for use (i.e. fat oxidation) and exercise is a great way to double, or even triple your oxygen intake. Simply put, higher oxygen level in your blood leads to more efficient burning of body fat as fuel. Isn't that great?
But the effectiveness of fat oxidation actually varies according to the intensity of your exercise.
In various researches and experiments, researchers discover that when you spend 60 - 120 minutes a day for 5 - 7 days doing low-intensity steady state (LISS) cardio exercises such as walking, brisk-walking or hiking etc, your body tends to burn more stored fat (i.e. higher fat oxidation) as fuel during exercise.
On the other hand, if you take only 30 - 45 minutes a day, 3 times a week engaging in short burst high-intensity interval training (HIIT) exercises such as strength training, you'll burn greater proportion of stored fat after exercise (due to residual thermogenesis).
See the difference?
Now, we know cardio exercise can burn fat by moving your body at a constant pace throughout. However, when your body becomes accustomed to the momentum, you'll hit a plateau where such long and slow endurance exercises use up your lean body mass instead of fat. As such, to induce more fat burning, you need to work out even longer hours. Once you stop, the burning subsides very quickly after the bout.
But in interval training, your fat-burning effect lasts longer after exercise (you'll experience longer and more heat dissipation after the exercise bout).
A more encouraging outcome over the course of 20-week high-intensity interval strength training shows that HIIT generates a whopping 9 times more fat loss than in LISS. Another research shows that HIIT effectively burns up to 50% more body fat than LISS.
Interval training helps to break out of the steady state your body is in, that's why it started to gain popularity ever since its inception into weight loss regimen.
Other than taking half the time yet burning 9 times more fat, interval training will help you maintain your lean body mass. Cardio will melt away your fat as well as your lean body mass, which most people don't like.
For this reason, you rarely see bodybuilders running marathon because they want to (at least) maintain their muscle mass.
For those suffering from rheumatoid arthritis (RA), HIIT may just improve your medical condition:
"My research shows that people who participated in high-intensity exercise, such as sports, jogging or strength training, at least twice a week, improved in daily functioning and mood", says Zuzana de Jong, PhD, rheumatologist and researcher at Leiden University Medical Center in the Netherlands.
She further clarifies that rapid progression of joint damage was actually caused by more aggressive disease activity, rather than by exercises. "There is a group of patients who have progressive damage, whatever they do", says de Jong.
On top of that, HIIT outperforms LISS in improving the health of those with metabolic syndrome (i.e. obesity, abdominal obesity, Type 2 diabetes, high blood pressure, insulin resistance, glucose intolerance and microalbuminuria).
At this point, which one to go with — cardio or interval training?
Well, it all depends on your preference and how much time you can spare.
If you lead a busy life and want to lose fat FAST using only half the time and effort, then you probably want to go with interval training. Just a word of caution — though high-intensity interval training yields quicker fat loss results, it's riskier as you could get injuries relatively easily during the exercise bout. For that matter, you should consult your physicians (if you're on medical conditions) and learn ONLY from true certified HIIT expert on how to perform interval training at its best effect while at the same time keeping injuries at bay.
You've come this far, it's time to reveal the ONLY shortcut to your weight loss success... and stay slim for good.
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