Make your workouts count! Many people wanting to lose weight are short on time so need to make sure every minute of their weight loss journey is taking them in the right direction. You wouldn’t want to walk or run for miles and not have that count as points towards your weight loss, right? This short article will give you some pointers for making sure that doesn’t happen. I want you to succeed and reach your health and weight loss goals quickly.
As with any new program, remember that you should check with your doctor first.
Do you have to exercise to lose weight?
The short is answer is no but it helps. A LOT!
Besides weight loss, exercise is essential for good health. It helps to improve your posture, keep your skeleton, muscles and all the other bits that make up your body strong and working smoothly. And it helps to move toxins and other nasties through your system and out of your body – without exercise, those toxins can linger longer than you would like, they make your whole body sluggish and the longer they stay, the more trouble they can cause you. A simple daily walking routine can be all you need to keep your body healthy and moving things along as they should be.
Without exercise, you will need to be ultra careful about what you eat and when you eat it if you still want to lose weight. And you won’t be as healthy as you could be as I just mentioned above. Health and weight loss go hand in hand. You can be skinny but you won’t necessarily be healthy if you aren’t getting in some exercise. You might think being skinny is the dream right now and if it is, I say absolutely go for it! But know that you won’t necessarily be healthy. It’s a bit of a double-edged sword – like having a million dollars in the bank but being housebound. Being skinny but not exercising would be a bit like having the money but being a prisoner.
What would be the point, right?
What kind of exercise is best for weight loss?
The truth is, you will benefit from a variety of different types of exercise. One of the reasons people don’t lose weight, or lose weight then stop losing (called plateauing) is because their body learns to know what to expect. Then the weight loss stops. By giving your body a variety of different types of exercise, it has to work in many different ways which in itself is great for weight loss. It also means your body is constantly being surprised which makes it have to adapt and recover which boosts weight loss too. And finally, different types of exercise will make your body work in different ways which will make everything work much better!
Some different ways to exercise for weight loss include:
Playing a sport you enjoy (fishing doesn’t count): netball, squash, tennis, soccer – something that gets you moving, having fun and preferably getting breathless and working up a sweat and done for at least 30 minutes at a time.
Walking/jogging/running/cycling/swimming – again, at least 30 minutes at a time thought 40 to 60 minutes will get you more benefits faster. You should be a little breathless and get at least a little sweaty.
Weight training – personally not my idea of a great time but it is essential to build a stronger body. Muscles also burn more calories during rest than fat does so if you build more muscles, this will fast track your weight loss efforts even more.
Combined workout – incorporating strength training, muscle toning and cardio into one workout keeps it fun and also puts your body into fat burning mode. There are sessions like HIIT (high intensity interval training) but you can also make up your own variations. Interval training is bursts of going hard and fast followed by slower, less intense exercise done repeatedly, for example one minute hard, one minute slow repeated for a total of 30 minutes. As you get fitter, increase the time you are going at a harder intensity. Interval training has been proven to increase weight loss.
Classes such as yoga, pilates, body balance or pump sessions are also a great addition to your weight loss exercise strategy. They add variety and make your body work in different ways which is always going to help to fast track your weight loss and improve the shape of your body at the same time. Win win!
Like I already said, to make your workouts count, they really should be a minimum of 30 minutes. There are lots of different ways to achieve this. For example, if you only want to do 20 minutes of weight lifting, you can add a 5-minute warm up and a 5-minute cool down. There is 30 minutes easily done. If you have more time available, definitely shoot for 40 to 60 minutes if your current health and fitness ability allow for that.
As you get fitter and stronger, your body is going to need more effort from you and quite frankly, staying at the same intensity will bore you to tears and make you lose interest. Fast! So dial it up a notch at every opportunity but, as with any health or fitness program, listen to your body. It will tell you if you aren’t ready for that. If you go too hard and injure yourself, you might not be able to exercise for several weeks and that will set you back a lot so use some caution but push yourself.
If you are unsure, please contact me by email. I am happy to help you figure out what is best for your weight loss.
Exercise for Weight Loss
The thing about weight loss is it isn’t just about the number on the scale or how your jeans fit you. It is about feeling great in your body and liking what you see in the mirror. Weight loss without exercise is only going to make you so happy. Exercise will complete the joy.