Exercise is a crucial component of any weight loss programme. While diet is critical for weight loss, adding exercise speeds up the process and leads to a number of other health benefits. This article will explore just how important exercise is for losing weight and keeping it off long-term.
The Role of Exercise in Weight Loss
- Burns calories. Exercise helps create a calorie deficit needed for weight loss. The more intense the workout, the more calories are burned during and after. This makes it easier to lose weight by burning extra calories.
- Preserves muscle mass. A calorie deficit can lead to muscle loss along with fat loss. Exercise, especially strength training, helps maintain and build muscle so more of the weight lost comes from fat. More muscle also means a higher daily calorie burn.
- Boosts metabolism. Adding muscle through exercise increases resting metabolism. The body burns more calories for energy and fuel throughout the day, even at rest.
- Improves fitness. As a person’s fitness level increases, more intense workouts are possible. Greater intensity burns more calories and leads to greater improvements in cardiovascular health.
- Suppresses appetite. Exercise helps regulate appetite hormones, reducing hunger cravings that lead to overeating. This makes it easier to stick to a reduced-calorie diet.
How Much Exercise is Needed?
The specific amount of exercise needed for weight loss depends on the individual. According to experts, 150-300 minutes per week of moderate exercise is recommended. This can include brisk walking, swimming, cycling, and other activities that raise the heart rate. Adding 2-3 days per week of strength training is also beneficial.
Those looking for faster weight loss may need more exercise. Working with a personal trainer for weight loss can help determine the optimal amount based on health and fitness level. A personal trainer nutritionist can also provide dietary support.
Maximising Weight Loss with Exercise
To get the most out of exercise for weight loss, variety and progression are key.
- Mix up workouts. Alternate between cardio, intervals, strength training, and other activities so the body doesn’t adapt. This keeps the metabolism boosted.
- Increase intensity over time. As fitness improves, keep challenging the body by adding intensity, weight, duration, or other progressive elements.
- Include HIIT. Research shows high-intensity interval training (HIIT) leads to greater fat loss than steady-state cardio. Aim for 2-3 HIIT sessions per week.
- Add muscle-building exercises. Lifting weights and resistance training builds metabolism-boosting muscle. Follow a full-body program 2-3 times per week.
- Work with a professional. A personal trainer London can design the optimal exercise programme and provide motivation and accountability. Consider private personal training for focused support.
The Impact of Exercise Alone
While exercise alone typically leads to only modest weight loss, studies show it can produce losses of 5-10% in 6-12 months. Exercise also leads to significant health benefits like reduced blood pressure, cholesterol, and blood sugar levels. It’s an important addition for both weight loss and overall health.
Adding regular exercise is one of the most critical steps for successful, long-term weight loss. Along with supporting fat loss, it provides considerable overall health benefits. Working with a personal trainer nutritionist or using other professional support can help maximise results. Consistency with both diet and exercise is key for losing weight and keeping it off.
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