How to accelerate weight loss with exercise?
To be effective and durable, weight loss must include two aspects: nutrition via calorie intake and exercise via calorie output. Instead of focusing only on eating less to lose weight, the integration of exercise puts less stress on reduced eating in addition to providing the obvious health benefits.
By combining exercise to your daily activities you increase your total calorie burnt. Your nutrition must however be adapted to your actual calorie expenditure…without which the desired results will not be attained. Your exercise sessions will most certainly be beneficial to your health but if your primary objective is weight loss nutrition must absolutely be addressed.
Here are 3 actions to undertake immediately which will contribute to your weight loss and health.
Increase the intensity
Several studies show that increasing the intensity of your workouts burns calories in less time. The cardiovascular benefits are also very positive.
One 15 weeks study showed that high intensity interval training done 3 times a week as compared to continuous training significantly reduces total fat, subcutaneous fat stored beneath the skin in the legs and torso and resistance to insulin.
Another study noted that changes in body composition was affected by the intensity of the workouts. Once again, it concludes that high intensity workouts is more effective (than low intensity workouts) to reduce total abdominal fat, subcutaneous fat and visceral fat in obese women stemming from metabolic syndrome.
Consult with your personal trainer to find out how to integrate high intensity interval sessions into your actual training program. Keep in mind that these sessions are strenuous hence you cannot do them everyday. Your objective must remain to be active as much as possible each day and not to exhaust yourself so that you’re be unable to do anything during the following hours or days…the objective would not be attained.
Add toning exercise to your cardiovascular workouts. Given that the effect of muscular exercise on weights loss is indirect and difficult to understand, we clearly know that muscular exercise contributes to developing and maintaining your muscle mass. Here are two good reasons for adding it to your routine!
Better tolerate physical effort
A muscled body is better suited to more easily tolerate effort and your daily activities. This will result in a higher consumption of calories without feeling fatigue. Muscular strength also facilitates your cardiovascular exercises since stronger muscles increase your capacity to sustain effort.
Sculpt your body
Muscle has a volume which is twice smaller than fat. Hence, a muscled body will have smaller circumferences than a fat body of the same weight.
Add a muscular workout 2 to 3 times per week to your training routine and benefit from: better bone density, reduced joint problems, better posture, reduced resistance to insulin and better control of blood pressure. For exercise ideas adapted to your objectives and condition consult with your personal trainer.
Be active throughout the day
We all know that structured gym workouts provide many benefits (improve cardiovascular capacity, large number of calories consumed, maintain and improve muscle mass. All other activities that your undertake from the moment you get up to the time you go to sleep are also very important and make a huge difference in the total of calories burned in a day.
- Each day : walk more ( set a goal of 10 000 steps per day), get up regularly ( set a goal of getting up at least 30 times per day ), take the stairs ( set up a goal of walking up a few floors per day)
- Whenever possible: dance, garden, shovel, paint, vacuum, wash windows, take out the trash etc.
Psst : Keep in mind that calories can be eaten much more quickly than they are burnt. Also, don’t forget that we tend to underestimate the amount of calories eaten and overestimate the amount of calories consumed through exercise. Ensure that your nutrition plan takes into consideration your actual level of physical activity! So do this, use the tandem professional services of a personal trainer and nutritionist to accompany you in a healthy and lasting approach.