Moving more and eating less is the most effective strategy for long term weight loss. I recommend that you incorporate both cardio and strength training into your exercise plan. Strength training will help you build more strength and muscle. This will allow you to burn more calories at rest
Exercise For Weight Loss
Regular exercise, along with diet, is a critical part of any weight loss program and is often listed first when suggesting weight loss tips. To lose weight, your body has to be burning more calories than it's taking in – a difficult thing to do if you aren't actively working out. But it doesn't have to be a daunting exercise. Fun activities like gardening, dancing, walking, yoga and swimming can help you burn as many calories as an afternoon at the gym.
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Simply put, exercise is an imperative part of a long-term weight loss program. Dieting to lose weight is necassary as it is the fastest and easiest way to create an energy deficit.
Exercise will allow you to maintain or, if done properly, even increase your metabolism (the amount of calories burned daily, weekly etc.).
Specifically, strength training is an often overlooked piece of the exercise solution. Strength training is the exercise of choice for maintaining muscle tone and if your nutrition and sleep are sound, has the potential to increase your metabolic rate due to muscle tissues' high metabolic output.
Summary: Weight loss is governed by a calorie deficit. Fat loss is governed by your nutrition intake and the maintenance of lean tissue through strength training.
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Fitness strategies for weight loss success
Our body is designed for survival. That means that it is great at conserving and storing energy. This is a true disadvantage to those of us trying to reverse the amount of stored energy that we have.Here are a few suggestions to maximize your exercise time and results.
The strategies:
- Bottom line to weigh less: E IN vs. E OUT. If you are attempting to lose weight/fat you need to expend more calories than you consume. If you are not losing weight you are not in a deficit.
- Weight Loss is different than Maintenance of Muscle while losing Fat. These are two significantly different methods to two significantly different outcomes.
- Working out initially burns a significant amount of extra calories. Your body is an adaptive machine. Its goal is different than your desires.
- Your results slow down after 1-2 months. It is natural.
- Exercise increases the need for nutrients. If you are dieting and exercising then the body needs nutrition that is extremely difficult to attain from food alone. If you are in a nutrient deficit and a calorie deficit, this can begin to ruin your ‘metabolism’.
- The body strives for “the path of least resistance”. This means that it likes to be efficient. This is counter-productive towards any Fat Loss goal. Mentally, you are striving to burn more calories; physically your body is trying to figure out how to burn less.
- If you are exercising for the same amount of time and at the same intensity on the same machines for more than a month you are allowing the body to become efficient. (S.A.I.D. Principle)
- Make frequent changes to your workout. Workout changes prevent boredom and increase the challenge to your body.
- Utilize Strength Training. It helps to maintain muscle tissue, which will help to keep your metabolism higher, it maintains "tone" and it burns more calories than cardio does.
- When doing strength training be sure to use "bang for your buck" exercises that use multiple muscles and motions. If your goal is not to be a bodybuilder, then do not train like one.
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dotFIT answeredSee All 3 AnswersAs any good trainer can tell you, anything and nothing are just as useable. Weight loss is going to happen if you consistently eat fewer calories than you burn. For most people, getting calories under control is step one and will get the ball rolling, and then activity is increased to a level that will fit into your lifestyle. To increase calorie burn anything can be done. Walking, running, cardio machines hiking; it is all good for burning calories and getting your cardiorespiratory system working. As for working your muscles, there are numerous ways to apply resistance to them. Body weight exercises, exercise tubing, medicine balls, kettlebells, TRK or other suspension training…the list is substantial. There are resources that can help you design a workout to meet your needs, such as the Sharecare Fitness application. Ultimately, what you do must be enjoyed by you. If it is, you will continue to do it and reap the benefits.
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To reach a healthy weight the amount of weekly exercise people need to do varies. You should get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic (cardio) exercise every week. You should also add some strength training to your exercise routine one to two times a week. If you're trying to lose weight or have a specific fitness goal, such as running a marathon, you will need to exercise more. A good rule of thumb is to get your heart rate up for 30 minutes most days of the week. -
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See All 2 AnswersAbout four in 10 men will have low testosterone at age 40. The likelihood of low testosterone increases as you get older. More than half of men in their 60s and 70s have low testosterone. Low testosterone can impact your body in many ways. It can affect your:
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The healthiest and most effective way to lose weight is a balance of exercise and proper diet. You can lose weight without the exercise component but it generally does not work as long term solution. Exercise helps control your weight by using excess calories that would otherwise be stored as fat. Fluctuations in your weight are determined by the number calories you eat every day minus the calories your body uses. Exercise will not only burn extra calories but can help stabilize your appetite, blood sugar and increase muscle mass which should increase your metabolism.
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When most people think of energy expenditures, they think only of exercise. But in reality, there are three important components that will determine your calorie expenditures for the day, or your total energy expenditure (TEE). The first component is your resting metabolic rate, which means your metabolism. Your resting metabolic rate represents the calories the body burns to maintain vital body functions (heart rate, brain function, breathing, etc.). In simple terms, it is the number of calories you would burn if you were awake, but at rest all day with no physical exertion.
The second component that determines your energy expenditure is the amount of activity you do during the day through your work. Depending upon the activity level you perform during the day, your calories burned will vary. Even a sedentary person who sits in front of a computer will burn a small number of calories.
The third component is exercise. Your TEE is the sum of these three components, the total calories you burn in a 24-hour period. So if you eat the same number of calories as your TEE calculation, you will maintain your weight; if you eat more than your TEE calculation, you will gain weight; and if you eat less than your TEE, you will lose weight. It sounds simple, but it's a very powerful formula to understand.
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Mr. Kyle Stull , NASM Elite Trainer , Fitness, answeredSee All 11 AnswersRegular physical activity is definitely beneficial for weightloss, but studies show physical activity in itself cannot produce weightloss results. In order to achieve weightloss, exercise must be incorporated with a proper nutrition program. To lose weight, an individual must burn more calories than they consume, this is known as the Law of Thermodynamics. Exercise will increase the number of calories burned, but weightloss will depend on a caloric deficit. Lets consider a typical person performing moderate cardio, walking, for 30 minutes. The Center for Disease Control and Prevention says a 154lb person will burn approximately 140 calories while walking for 30 minutes. Lets also consider what food items contain 140 calories.
240 calories in Peanut Butter Powerbar
160 calories in Mc Donalds hashbrown
378 calories in Mc Donalds chicken salad
133 calories in one serving of Atkins Advantage Protien Shake
144 calories in 20 raw almonds
172 calories in 3 large eggs
(Information from Calorieking.com)
The list of foods could go on and on. The point being, it does not take much food to offset the work performed during exercise. Although the physical and psychological benefits of exercise are endless, strictly considering weightloss there has to be a larger perspective. Burn more calories than are being consumed and the weight will come off. For more information on nutrition consult a licensed professional, or contact an HFPN Coach for information on becoming a DotFIT member and enjoying the guidance of an online coach. -
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National Academy of Sports Medicine answeredSee All 6 Answers
Yes! Most people overestimate the contribution of their exercise session in a gym to their 24-hour calorie burn. Realistically, most people only have 1-2 hours a day to devote to exercise. However, almost everyone can find a way to increase their calorie burn for the 10-12 hours they are awake and not at the gym. Following this advice could yield an additional 200-400 calories burned. Added to your workout that can have an enormous impact on your body.