Tag Archives: exercise

Best Exercises for Weight Loss

The best exercises for weight loss can help you reach your goals but it takes more than exercise. Today we will discuss the best exercises to help you lose weight and keep it off.

Best Exercises for Weight Loss
Best Exercises for Weight Loss Photo by Prevention

To begin with, weight loss is not easy and there is no weight loss program that will work for everybody. The road to actual, sustainable weight loss is pretty unsexy and not-so-straightforward, Liz Davis, a clinical exercise physiologist in Columbus, Ohio, tells Health. “Weight loss is mostly dependent on the balance between the calories you consume and the calories you burn,” she says.

This means that trendy weight loss products and social media influencers are not enough to help you achieve weight loss. Maintaining a low-calorie intake is the main focus in determining how much weight you will lose with your daily exercises.

But it is not just a matter of how much calories you consume.  A whole bunch of other factors also play a factor in how your body loses weight. According to Harvard Medical School, a personal or family history of being overweight, along with hormonal disorders, environmental factors, psychological wellbeing, and even certain prescription medications can hinder attempts to lose weight.

With that being said, a low-calorie deficit remains superior when it comes to weight loss. But that does not mean exercise cannot at least assist in helping you achieve your weight loss goal. Here, experts weigh in on the best exercises to help you lose weight.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a cardio interval training that is short and very effective. These cardio-based exercises involve short, intense burst of energy, and less intense resting breaks in between.

“High-intensity interval training, or cardio is the most scientifically sound method to burn more calories while exercising,” explains Davis. She notes that, in a short burst, your heart rate takes off and your temperature increases.

“Although the optimal interval depends on the individual and their experience and comfort level with high-intensity cardio training, a good go-to is about one minute on and two minutes off to start,” she explains. Davis notes that, as your endurance increases, you can move to a 1:1 or even 1:30 ratio.

Weight Training

While you will not burn the same number of calories you would in a cardio interval training session, with weight training, a more long-term burn is at hand.

According to a 2019 review of studies published in the journal Metabolism, there’s a strong connection between your muscle mass and resting metabolic rate. (FYI: Resting calorie expenditure makes up for about three quarters of your daily caloric output.)

Yoga and stretching

Note: Yoga, Pilates, and normal stretching will not help you burn calories like cardio interval and weight training can. But they can make you stronger and more flexible to carry out those exercises with precision and confidence, explains Davis.

“Any kind of strengthening and stretching is beneficial for weight loss because it will make your body stronger and more limber,” she says. “This makes it possible to tackle your cardio and weight sessions with more intensity.”

The most important workouts for weight loss: the ones you enjoy the most is the best exercises for weight loss

While high-intensity training will definitely jumpstart any weight loss efforts in the short-term, if you are not finding joy in the workout you are doing, chances are, you won’t do it consistently. And that’s the most predictable factor when it comes to weight loss, research shows.

A study published in the journal Obesity found that a stable, consistent exercise routine (combined with a regular healthy eating habit) was the most substantial factor in long-term weight management.

“The workout you’re going to stick to is the one you really love,” Davis says. “When clients ask me what the best workout for weight loss is, I can tell them that certain workouts will burn more calories. The best exercises for weight lost is the ones that make you feel the best and you love to do.”

Source: Julia, Sullivan CPT. “The 4 Best Exercises to Help You Lose Weight, According to Experts” February 8, 2021

Fitness is Key to Long-term Weight Loss

Fitness is key to long-term weight loss, according to new study. Being fit before you start your fat loss program and fitness classes is beneficial and we will discuss the reason why today. It is also beneficial to have a One on one personal training coach to keep you motivated on your fitness goals.

Fitness Key to Weight Loss Photo by Pinterest

We know that diet is just as important for fat loss as fitness. But today will we will focus on why fitness is key to losing weight in the long run. Visit sparkhealthmd to learn more about the latest weight loss supplements.

“This research could help us improve the design of our weight-loss programs. Also it suggests that adults with very poor fitness may benefit from additional exercise and supplements like Beta-Alanine during a weight-loss program. This can achieve higher levels of moderate-to-vigorous physical activity and improve long-term weight loss,” said lead researcher Dr. Adnin Zaman. She’s an instructor/fellow at University of Colorado Anschutz Medical Campus in Aurora.

Daily fitness key to long-term weight loss

To say the least, creating the daily habit of getting physical activity is always beneficial. With the coronavirus pandemic going on, it is essential to get regular exercise. Staying fit will ensure you are getting the cardio and strengthening your immune system. Having a gym equipment like squat racks at home allows you to exercise anytime of the day and allows you to make gains in strength and functionality.

In the study, a total of 60 obese or overweight adults who were members of 12 month weight loss program. Group-based behavior support, 6 months of supervised exercise and a calorie-restricted diet included. The individuals during that time, worked up to 5 hours a week moderate-intensity workouts. Improve your diet results with supplements such as leptoconnect.

After the supervision, the groups received instructions to continue workouts on their own at the same level.

At the beginning, over 30% of the people have really poor fitness and the remainder had poor or better fitness. Body mass index (BMI) was higher in participants with really poor fitness compared to others.

Weight loss happens over time

At 6 and 12 months, there was no change in fat loss between the groups. However, after 18 months, the least fit people lost about half as much as weight as the others. The very poor fit lost an average to 9 pounds, compared to 18 pounds for the others.

Also, the least fit group was only able to increase their moderate-to-vigorous exercise by an average of 24 minutes a day, compared to 42 minutes per day for others, who are using organic food powder from Nutrisystem menu to boost their diet.

The study was published March 31 in a special supplemental section of the Journal of the Endocrine Society.

Bottom Line

More studies are necessary to see whether adding more support for exercise or focusing on adults who have poor fitness is better for weight loss. Diet plays a major factor when it comes to staying healthy but fitness is key to long-term weight loss success.

Source: Preidt, Robert. “Fitness Key to Long-Term Weight Loss Success”www.healthday.com March 31, 2020