To determine your fat loss you need to uses a skin caliper. Weighing yourself on a scale is the wrong way to judge whether or not your diet plan is working. Because doing high intensity resistance type or high intensity type exercises you are building muscle consequently burning calories. These are the types of exercises you need to be doing for fat loss effectively. But on a weight scale the numbers will indicate that you are losing the war, not so.
A skin caliper is an excellent indicator to measure your progress in losing fat loss successfully. The cost varies from $12 to $165. You should take the measurements consistently in several different places on your body, standing in a neutral alignment. One of the measurements should be done midway between the shoulder joint and the elbow joint, at the cusp of the biceps.
Another place is at the pectoral muscle between the shoulder and nipple line. The next site is at the hip bone, diagonally. The next one is at the abdominal above the navel. The last 2 measurements should be done on the back and the back of the arm, at the bottom of the shoulder-blade at the V and at the triceps between the shoulder joint and elbow joint.
To take good readings from the skin caliper you have to aggressively pull the skin away from the muscle causing some discomfort for the person. As you are applying the skin caliper continue to pinch the skin. Apply the caliper a few centimeter away from the pinch, release the skin caliper and measure.
The right type of exercise is important to have fat loss effectively by doing intense exercises that will motivate the hormone, thyroxine, and will increase this hormone up to 30%. Plus this hormone will stay elevated for several hours after the workout. But the key is intense. Thyroxine regulates the metabolism and is produced in the thyroid gland.
According to Rob Poulos, a fitness author, "the plain fact that it's fat you need to lose...not weight." So by weighing yourself on a scale you do not know what you are weighing. Did you gain or lose water? Or what?
There are two types of exercises that achieve fat loss effectively, high intensity resistance type exercise (HIST) and high intensity type exercise (Hit). High intensity resistance type exercises are different forms of weight lifting and high intensity type exercise is aggressive walking and elliptical. Elliptical exercising is safer of the two high intensity type exercises because you are able to slow down safer.
When exercising for maximum benefits you want to exercise your body to near exhaustion for 30 seconds. Getting your heart rate up to 220 minus your age. Recover for 90 seconds still working at a slower pace, repeat this eight times. Exercising high intensity type exercise once a week with 2 weekly strength training workouts, high intensity resistance type exercise (HIST). This is an ideal routine.
To be successful at intense exercising you have to give your body ample time of rest between routines, allowing your body to recover. Otherwise your exercises will be counterproductive. Eight hours of sleep is needed. If you do any type of caffeine eight hours of sleep will not be possible. Caffeine is a drug and is counterproductive.
This type of exercising is completely opposite of what the diet and fitness industry teaches. By doing high intense type exercises you should not "plateau out." And using the skin caliper will help you measure your fat loss correctly.