Using body fat analyzer is important in a program for weight loss.  This is because body fat analyzer can give you a more complete picture of your health and physical condition by accurately reading how much of your body is composed of unhealthy fat cells and how much is actual lean muscle mass.

A body fat analyzer is best justify why some people do not satisfied about their body shape although they are in the healthy body weight range. This is because they have excess of unwanted body fat.

How does body fat percentage read from body fat analyzer effects our appearance? Let me explain in example.  A person of 50kg and body fat of 22% has a totally different outlook with another person with same height and weight but different body fat of 32%.  The first one has 11kg of body fat while the other one has 16kg of fat.  Where do you think the differences of 5kg of body fat go?

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If you seek for exercise as one of the methods to lose weight, strength training is the best weight loss exercise. Of course, you could get your optimal results in losing weight if you also have a well balanced food and nutrition diet in your daily lives.

What is strength training?

Strength training involves exercising either using weights or against a particular resistance or the combination of both of them.  It is considered the best weight loss exercise as it is not only help in the body overall well being, gradual increase in the resistance is good to increase the body bone mass and build lean muscle, and thus helping in losing fats.

We must go through a routine of warm-ups before performing strength training.  This helps in avoiding any injuries and increasing the effectiveness of weight loss exercise in the body.

A body needs to be exposed to all classes of strength training exercises.  To have optimal results in this weight loss exercise, you have to alternate your body parts if you perform strength training everyday.  This is because it takes 24 to 48 hours for a muscle to repair itself after the training. However, if you plan to exercise on Tuesday, Thusday and Saturday, the best strategy is to do total body training all these 3 days.

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To build lean muscle, people use to start a strength training using a SPRI exercise tube or strength training machine.  To get optimal results from strength or weight training, you should never perform more than 10 reps in each exercise with proper form at full range of motion.

Stage # 1: Working Repetition
At this stage, you do not feel very hard because you are just starting the movement to build lean muscle.  You fully contract the muscle on the way up, and slowly lower it on the way down.  Remember to work the full range of the motion, as this is the correct way to build lean muscle.  You will perform 5 to 6 repetitions of a 10-rep set.  Normally, a repetition should take 2 counts on the way up while you exhale, and 4 counts on the way down while you inhale.

Stage # 2: Fatigue
You start to enter stage 2 when you feel you are getting harder in each working repetition.  At this stage, your bicep muscle is getting tired and fatigued.  This stage should last 3 to 4 repetitions, or around your 6th to 9th repetitions of a 10-rep set.

If you still feel comfortable when you approach the 7th, 8th or 9th repetition, this means the weight or band tension is too light for you.  This is always the common mistake people do and thus miss out the benefit of strength training to build lean muscle.

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The key to any successful weight loss program is boosting your metabolism, which is your body fat internal burning mechanism.

1) Boosting Metabolism through Exercises

There are two types of exercises that can help in boosting metabolism: Aerobic and strength exercise.

Aerobic or cardio exercise is one of the exercises that can help in boosting your metabolism.  But more important is it helps forming a good base for a healthy lifestyle. In a long run, doing aerobic exercise regularly will strengthen your heart, lungs, and improve the whole cardiovascular system and thus reduce the risk for chronic deceases such as diabetes, high blood pressure etc.

Strength exercise or weight training is the most important exercise in helping boosting metabolism.  The reason is simple. We can build lean muscle through strength exercise.  Recent study shown that 1kg of lean muscle in your body can burn 16 to 23 calories, while 1kg of body fat can burn only 1 to 1.4 calories. By increasing 3kg of lean muscle in your body, we can have extra 60 calories burned daily or 21900 calories burned in a year.   This means your body weight can be reduced by 2.8kg in a year time by just increasing your lean muscle by 3kg. Isn’t it wonderful?

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