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Exercising For Weight Loss

Posted on August 24, 2018

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With the abundance of options available for weight loss—supplements, diets, pills, creams and even surgery—it is difficult to know who to trust and which methods will be effective for you. In truth, and for most people, weight loss comes down to a simple equation: calories consumed needs to be less than calories burnt. How you create this deficit is up to you, but by far the healthiest and most effective way to lose weight is by creating new habits that can be sustainable over years, or for life: eating a healthy, balanced diet and getting plenty of exercise. However, it is important to note that sometimes medical conditions, such as insulin resistance (pre-diabetes) or hypothyroidism, can make weight loss difficult, even with a calorie deficit, and these conditions would need to be attended to by a healthcare practitioner.

 

When it comes to exercising for weight loss, there are three main types of exercise that you should incorporate into your training routine – aerobic training, resistance training and flexibility. Light to moderate intensity aerobic exercise is a valuable tool for improving cardiovascular health, and helping to keep the metabolism active. With this type of activity, it is not just about the calories that you are burning during the training, but more so about the residual thermogenic effect that continues onwards after the exercise is finished.  Whole body resistance exercise is needed to stimulate muscle and bone strength, which is especially important given that during weight loss programs, unfortunately, most people also tend to lose muscle mass. Stretching is essential for keeping muscle lengthened and preventing injury, and also causes a growth hormone surge that can actually speed up recovery times, and assist with lean tissue mass growth. It is important to consult a fitness professional before embarking upon any new exercise regime.

 

A combination of resistance training and cardio, with stretching, is the perfect recipe for health and acquiring an ideal body composition. And remember, the more lean muscle mass we put on, the greater our basal metabolic rate is, as normal protein turnover is increased. You don’t need to worry about getting too muscular or bulky, as putting on muscle, especially when in a calorie deficit, is quite a slow process. The resistance exercise done on a weight loss program may actually help to prevent muscle losses, assisting with maintenance of this important tissue, rather than lead to appreciable muscle size. Additionally, repairing muscles after resistance exercise is an energy demanding biological process, which will further increase energy expenditure, making a calorie deficit easier to attain.

 

Here are 3 variations of basic exercise formats:

  1. Aerobic Exercise 3x Weekly, Whole Body Resistance Training 3x Weekly, and stretching in and around each of these sessions.

  2. Whole Body Resistance Exercise 2x Weekly, and Aerobic Exercise 4x Weekly, and stretching in and around each of these sessions.

  3. Upper Body Resistance Exercise 2x Weekly, Lower Body 2x Weekly, and Aerobic Exercise 2x Weekly, with additional light 20-30 minute walks where possible, and stretching in and around each of these sessions. (this program better for those with previous resistance exercise experience)

 

Along with aerobic and resistance exercises you should include flexibility training and stretching routines in your exercise regime. For optimum performance and comfort, and to avoid injuries, you need to gently stretch your muscles after a light warm up and after exercise to return them to their normal length and positively impact recovery.

 

For more information about weight loss through balancing exercise with a healthy diet, vitamins and supplements, contact Sporty’s Health Gold Coast on 07 5531 6734.