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Deccan Herald » Metro Life - Fri » Detailed Story
FITNESS
Slimming down for summer
Martin Joseph

The aerobic exercise and calorie cutting will shed pounds, and the weight lifting will give you firm, shapely muscles. Show them off with sleeveless or low-back outfits, and no one will notice the few extra pounds you're still carrying around.
Here are some proven ways to maximise weight loss, that have helped clients says Martin Joseph, a fitness trainer certified from Reebok.
To lose about 4 to 5 pounds safely:
1. Limit your food intake to 1,500 calories daily.
2. Burn off 300 calories a day, 6 days a week, with aerobic exercises
3. Lift weights 3 days a week, focusing on your arms, shoulders, and upper   back.
It helps..  if you maintain a food diary. Research suggests that you're more likely to lose weight if you monitor your food intake by writing it down.
Replace Carbohydrates with protein
In the short term, low-carb diets (high in protein-rich foods such as eggs, chicken, and fish) tend to cause more rapid weight loss than low-fat diets (often high in carb-rich pasta and cereal) by suppressing appetite.
Pick up the pace
Adding 1- to 2-minute bursts of high-intensity activity to whatever exercise you do cranks up calorie burn during and after your workout. Aim for five or six bursts per session.
Early to Bed: Lack of sleep alters hormone levels that can make you hungrier and shift your body into fat-storage mode, making weight loss more difficult. To help the scale numbers move in the right direction, get at least 7 hours of shut-eye a night.
Skip a meal
Not literally, but instead of your typical lunch, try a meal replacement, liquid meal replacements help people lose weight.  Juices, salads and fruits which can offer similar benefits, satisfy your hunger for longer period of time.
And when you're tempted to indulge, remind yourself that it's only for a few weeks, and you can enjoy some variety food treats while you're on vacation.

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