Exercise and weight loss go hand-in-hand when it comes to shedding the pounds in a healthy way and keeping the weight off. There are some basic strategies to improve weight loss and the efficiency of any exercise plan.
Many people are unmotivated to exercise or they feel their efforts will be in vain, especially if they cannot do much exercise in the beginning. Starting slowly is perfectly fine and is especially important for people who are significantly overweight or out of shape.
One of the major exercise and weight loss hurdles is an injury, which can cause people to never return to their weight loss journey and possibly gain more weight. The old adage, start with walking, remains important. Although it may not seem like walking will do anything to promote weight loss, it still burns calories. As stamina and strength increases, walk faster or for a longer duration to increase calorie burn.
Integrate Strength Training
There are several misconceptions regarding strength training. Many women feel reluctant to integrate strength training because they believe they will develop large muscles. In general, some people feel like strength training should be left for when they are in better shape or after they have reached their weight loss goal. Both are the furthest from the truth and believing these misconceptions can make weight loss more difficult.
Most women do not have the natural testosterone necessary to build large muscles. Even so, it takes an exercise regimen specifically aimed at increasing muscle mass, a strict diet, and many years, to build large muscles. For anyone trying to lose weight, starting strength training early in their weight loss process can help results happen quicker. As lean body mass increases, so does resting metabolism, meaning more calories are burned at rest, which translates into improved fat loss.
In the beginning, use resistance bands and simple body weight exercises to improve the strength of supporting structures, such as ligaments and tendons. Supporting structures in the body are important to reduce the risk of injury when performing exercises and lifting heavier weights. Work each muscle group on alternating days so they have sufficient rest. When strength training is combined with cardio, this is the best exercise strategy for long-term weight loss.
Eat A Good Diet
A popular misconception is that exercise can undo bad eating behaviors, which is simply untrue. Many people exercise religiously only to wonder why the scale does not budge or goes down slowly. It takes a combination of a healthy, balanced diet and regular exercise to see results on the scale.
Additionally, overall health is important for weight loss. Eating poorly and exercising regularly may have some impact on the scale, but a bad diet does not add the appropriate fuel for endurance and stamina during exercise. Remember, a bad diet comes in multiple forms, being very stringent about calorie intake can do just as much harm as eating unhealthy foods.
The human body needs sufficient macros, which are carbs, fats, and protein, to lose weight and build muscle. Without sufficient calorie intake, the body will thwart weight loss efforts and go into starvation mode. Some popular plateau-busters include upping overall calories for a few days or eating a different ratio of macros.
Both diet and exercise are important for initial and sustained weight loss. By combining aerobic exercise and strength training, people who are trying to lose weight are more likely to reach their goals and keep it off.