What exercise factors impact weight loss?

When it comes to workouts for weight loss, know you will be performing 12 to 20 reps, 1-3 sets, at an intensity level of 60% to 70% with a tempo of 4-2-1. Your rest period is from 0-90 seconds and you will be exercising 2-4times a week.

I prefer you vertical load your exercises, or run through all the exercises with no rests between the exercises. After you perform all the exercises, take your rest period from 0-90 seconds. This rest period slows your heart rate enough to re oxygenate you’re your muscles before continuing on to your next set.

So your resistance routine may look something like this: (you would plug in which ever exercises you want)

12 Step up to Bicep Curl

12 Toe Pivot to Alternating Chest Press (Punch to the side)

12 Side Lunge, to Overhead Press

12 2 arm Kickbacks in a min squat stance

Rest (0 to 90)


12 Step up to Bicep Curl

12 Toe Pivot to Alternating Chest Press (Punch to the side)

12 Side Lunge, to Overhead Press

12 2 arm Kickbacks in a min squat stance

Rest (0 to 90)

Squeeze your glutes when in hip extension and draw-in throughout entire workout and always remember form, form, and form.


Any exercise combination that keeps your heart pumping at a rate of 90 to 150 beats per minute. The relationship between heart rate and energy expenditure occurs between 90 to 150 beasts per minute during physical activity. Wear a heart monitor to monitor whether or not your exercise is having an impact on your weight loss program.

Keytel, L.R. et al.: Prediction of energy expenditure from heart rate monitoring during submaximal exercise. Journal of Sports Sciences (01 March 2005): 2-3. Available from:

DISCLAIMER Consult your physician or qualified medical practitioner before starting a weight loss and/or exercise program.

In terms of exercise, one of the most important things that impact weight loss (and help to maintain your weight) has to do with the overall effect that exercise has on the muscles in your body. If done correctly, exercise improves and increases your muscle tissue. As this happens your body’s overall metabolism increases, which means that your body is burning more calories than it did—even when you’re at rest. While it is true that you burn additional calories during a workout , it is this adaptation of your muscles that contributes most to long term weight control in regard to exercise specifically (nutrition is another factor).

Now that we’ve looked at the role your muscles play in weight loss, it’s easier to identify the factors of an exercise program which will help to bring all of this about. Two important factors that come to mind are intensity and frequency. In terms of intensity, the goal here would be to work the muscles with resistance until they very tired. We use the term “muscle overload.” This gives your body the message that you would like it to do more work than it’s currently able to do. Because our bodies are smart, it will listen to that message and begin its own work of strengthening and improving your muscles. Now you just need to give the body an opportunity to do this work, and this is where the frequency factor comes in. Our bodies need some time in between these more challenging types of exercise sessions to recover and adapt (become stronger). So, you’ll want to give yourself a day or two in between to allow this to happen. It’s absolutely fine (and recommended) to be involved in some lighter form of activity on the days between these workout, such as walking, riding a bike, shooting hoops or any other activity you enjoy doing.

Over time, the effect is two-fold; you become stronger, and your body becomes a calorie burning machine. Not a bad deal!

Exercise increases caloric burn rate. These calories burned when not replaced by food that we take in will cause weight loss. Weight loss is created when we we burn off more calories than we take in. The specific factors as it relates to exercise are intensity, duration, and load. These however are less significant than the big picture which is that we must take in less calories than we burn to cause weight loss.

Multiple factors of exercising impact how much weight is lost.

These include but are not limited to:

Weight of person exercising, duration of session, intensity of exercise being performed, doing weights vs. cardio, unstable environments (proprioceptively enriched environments), frequency, and whether you enjoy the activity or not.

Excluding nutrition, because you asked specifically about exercising, there are certain exercises that have a greater caloric burn than others. Specifically, high intensity interval training (HIIT) is a superior form of exercise to accelerate fat loss. However, it should be known that if you don’t have a base of fitness to begin with, then you should definitely start work your way up to doing HIIT style workouts. Too soon too fast is detrimental in continuing any weight loss or exercise routine, especially if you get hurt.

One of the reasons HIIT workouts are superior is because this style has greater excess post-exercise oxygen consumption (EPOC) after you’re done working out. This means that the body’s metabolism is elevated for an extended period of time after the work out. When you’re done, you’re body’s still going.

Another great example is circuit-training with weights. The exercises are performed one after the other with minimal rest. With minimal rest and going from one exercise to another the metabolism gets going while and after you're done.

Weight loss occurs when the body expends more energy than it takes in. That is to say that if we burn more calories than we eat, then weight loss should occur. Exercise can greatly impact one half of this equation, and that would be the amount of calories we burn.

Any activity burns calories. The more intense the activity the more calories are burned. For example, driving to the grocery store requires some calories to be burned while walking there requires quite a bit more.

Adding a structured exercise routine to your daily activities can impact weight loss in several ways. First, the added activity helps to burn additional calories. Second, a structured routine should enable the participant to make progress in their level of fitness which will allow for more frequent, more intense, and longer duration workouts. Lastly, the feeling of accomplishment that can be gained from progressing through a structured routine can payoff in greater confidence and motivation to continue to exercise and move toward the weight loss goal.

There are many factors that will help in weight loss. You may have heard diet only doesn't work but diet and exercise together will work better. However there are several key components to your diet and exercise. On the diet side are you tracking your calories, are you eating frequently enough, do you have the right balance of carbohydrates, proteins and fats for you body. Are you taking supplements to help counter the loss of nutrients you won't be getting in your diet. On the exercise side you have to look at what are you doing for your cardiovascular program and your resistance training program. So there are many factors to look at to make sure you are doing this in a safe and productive way.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.