tino@hou2f.UUCP (A.TINO) (02/20/86)
>What type of exercise/diet program is best for reducing one's percentage of >body fat while keeping one's weight constant. It would seem that while weight >lifting would increase muscle mass and weight, it wouldn't appreciably affect >percentage of body fat. Is it true that sustained aerobic activity is the best >way to reduce body fat (short of suction lipectomy)? What affect does >decreasing intake of saturated fats/oils in one's diet have on body fat? >Any opinions/comments? Well, for one thing, if you plan to lose fat but maintain your weight you'd better increase your muscle mass. Weightlifting is great for building muscle, and bodyshaping in general, but an ineffective way to lose the flab. The best way to lose the flab is aerobic exercise sustained for about 20-60 minutes a day, five days a week ( or everyday!). Aerobic exercise gets your heart going faster--but not too fast. There are two general guides for telling if you're exercising too hard or too slow. One guide is pulse rate. Generally your heartrate should be kept at about 75% +-10% of your theoretical maximum, which is 220 - your age. This is only a rough guide based on average resting heartrates; it must be adjusted if your natural resting heartrate is low. Another guide is your breathing rate. If you are gasping for breath, slow down. If you're barely breathing deeper, pick up the pace. You should be able to carry on a conversation without feeling that you're gonna die. It not just the calories you burn while exercising that count. Exercise elevates the metabolism, improves your ability to burn fat, and lowers your "set point". (Read "Fit or Fat" by Covert Bailey.) As far as diet goes I recommend sticking to complex carbs: vegetables, whole grains, fruits. Avoid high-fat, sugar-laden food and sweet drinks. Keep the protein down to about 15% of your total calories; fats down to 20% (less is better!); for the rest choose high-fiber complex carbs. Don't cut calories-- low calorie diets are not permanent solutions; the body compensates by slowing the metabolism, making it easier to store fat. (Read "Dieting Makes You Fat" by I. Forget.) Dieting without exercise won't get you where you want to go. You'll lose muscle along with the fat, you'll feel hungry and tired, and you'll look terrible. _______ Al Tino ..!hou2f!tino