An important combination in reaching your health and wellbeing goals are exercise and weight management. Get the balance right for great results.
It’s been proven when looking at losing weight for the long term. Its best taking a combined exercise and weight management approach. By working out you are strengthening your body while improving your cardiovascular health. Resulting in added muscle definition with a better calorie burn. Another benefit to exercise is the improvement in your mobility during daily tasks. These positive effects combined can motivate you to take a more proactive approach towards your nutritional intake in weight management. When you have a base level of fitness are a little bit stronger and compliment it with a practical eating program. You give yourself the best chance in achieving your goals.
As a personal trainer people often see me in relation to their overall health and fitness goals. Some come to me with the view that they “only want to lose weight” and are not interested in getting stronger. Or even consider getting fit. These two activities can be exclusive but if you want to lose weigh the reality is to not eat. Not the ideal scenario. Obviously, you can purchase the “magic supplements” and in a few months, you are magically skinny right? Sure, but in addition to having no energy and looking sick don’t expect to feel good about yourself and be active.
Having a balanced plan will be much more practical and healthier long term than looking for a quick fix. Following a realistic weigh management plan, regularly exercising and for some working on reducing stress can assist with weigh loss. The added benefits are lowering risk of heart disease, diabetes, high blood pressure and improving your mood to name a few.
Build some muscle and cardiovascular fitness for an effective exercise and weight management plan.
Over the years that I’ve been a trainer my focus on the exercise component of weight loss has been on working the body using several elements I have a skill set on. Whether its boxing, kettlebells, bodyweight or using free weights. The return is the same, an all over body workout primarily working on major muscles first delivering an effective return on strength, movement and fitness. The larger muscle areas are always worked first. Doing this generates the best calorie burn. Even when using the isolating method (bodybuilding) works well.
Generally, when building muscle mass, the body burns more calories even at rest. This is referred to thermogenesis, the metabolic process where the body burns calories in producing heat. Strength training has been found to aid in weight loss as you expand your muscle mass. The more muscle you have the more effective your metabolic rate tends to be. So having lean muscle and being well conditioned helps with fat loss.
A great start to building up some quality muscle is the use of compounds lifts that when used collectively work the entire body. Promoting a more balanced physique. With experience you can add further exercises for either a more sports focused approach or split the body and include secondary exercises and target parts further. The whole idea is to get some lean quality muscle onto your frame and with a good nutrition approach get the most out of your exercise routine and weight management goal.
Keep in mind that this method alone works well, however incorporating some cardiovascular exercise to your program can only be of greater benefit burning even more calories.
There are many benefits to cardiovascular fitness.
For health reasons doing regular cardio can improve your quality of sleep which has been found to promote healthier eating. Plus, you get a boost to your immune system making it less likely to get ill. The positive effects that fitness can have on your mental health are a standalone good reason to do cardio. Who doesn’t want that post exercise high? From an exercise point of view having great cardio boosts your lung capacity and function, strengthens your bones and muscle.
When it comes to performing cardio it’s a matter of choosing an activity that you will enjoy. This way you can stay consistent and enjoy building up your fitness levels. My suggestion is to find an activity, then slowly build it up to avoid burnout. For example, if you are running. Best to listen to your body and gradually increase the intensity and duration of exercise sessions. Going too hard early is asking for injuries. As a tip, record you session and set some goals. Keeping track can be a great motivator.
Effective cardio exercises are plentiful. I’ll give you some examples for you to try and hopefully take on as part of your exercise and weight management journey. There is running, cycling and HIIT (high intensity interval training) to name a few of the standard ones that work well. For those who lack the condition for now there is walking that might take longer to burn calories. However, is quite effective when combined with a sound nutrition approach. Another two are the elliptical trainer and recumbent bike.
Lastly, when you are better conditioner there is always sprinting and skipping rope.
Putting it all together by eating well.
The key take is finding a sustainable balance in your approach to exercise and weight management. By becoming fitter and stronger with quality muscle you burn more calories at rest, use more when exercising and have stamina. As an added benefit, you feel better. Who doesn’t want this result? it’s part of the reason why most of us start to exercise and diet. Secondly you will have greater movement. Again, being pain free for us should be a given. Individuals who have been unable to move freely due to injury can attest to this.
Complimenting your exercise with a good food plan the key for overall success in the long term. When it comes to weight management, the food you eat has an enormous effect. The exercise as good as it has a positive effect with the many benefits as outlined. However, easily undone with low-quality food and overconsumption. A bad diet will always have control over an exercise program for weight management.
Whether it’s the holistic approach or you play the numbers game with your nutrition. It’s about finding something that you can track and keep an eye on. It’s about the quality and quantity you consume and the consistent effort you put into it. Just as important is keeping yourself accountable over this process. Combine it with exercise and find what works keeping you motivated and staying consistent.
Lastly, whether it be with a greater focus on your cardio or weightlifting. As a minimum add some from the element you are not doing. Combine it with a sound nutrition plan and balance it out. Make it into a lifestyle. The results will be a fitter and stronger you in supporting weight management while living a healthy lifestyle.
