The Most Effective Exercise Approach for Weight Loss
You have been trying to run, walking instead of taking the car and are tired of trying different fitness classes at without the result you are looking for. These extra unwanted pounds are still there. Let the fitness coach tell you how to come to an end with this, for all.
A lot has been said and written when it comes to weight loss. You might have already read about it yourself, discussed it with friends, or know people who have been trying to shed weight for most of their lives. Today we take a look into this widely discussed subject.
What is weight loss?
The goal of any weight loss program is to lose excess body fat as well as liquid being stored in the body. Your weight is regulated by hormones, which are messenger telling our bodies what to do. All that’s necessary is reducing your fat-storing hormone, insulin, and you’ll effortlessly lose excess weight. A couple of factors that increase insulin and thus attribute to your body storing fat include sedentary lifestyle, bad diet, stress, lack of sleep and certain health problem and pathologies.
Other conventional ideas do not work long term either. Counting calories, exercising for hours every day and trying to ignore your hunger, that is weight loss for masochists. Eventually most people give up and return to where they were before, or worse. This phenomenon is well-known as the yo-yo effect. It means the dieter is initially successful in the pursuit of weight loss but is unsuccessful in maintaining the loss long-term and begins to gain the weight back. The person seeks to lose the regained weight, and the cycle begins again.
Consistency trumps intensity
When it comes to losing substantial weight, patience and consistency is the key. Programs promoting fast weight loss are considered unhealthy, inefficient and counterproductive. Also, if you need to lose a lot of weight, you are probably far better of cutting your weight loss goals down into smaller goals (i.e. 5 pounds) instead of for example looking at having to lose 30-40 pounds. By giving yourself a bit more time you will probably be much more efficient too, as the amount of muscle loss will most likely not surpass the above mentioned ratios.
Exercise and weight loss
When it comes to exercise and losing weight, we need to make a very clear distinction between a person who carries a few extra pounds (slightly overweight BMI<27) and a person that needs to lose a substantial amount of body weight stored as excess fat (BMI >27).
Over the past year studies have shown that for people who need to lose substantial weight (BMI>27) exercise could be overrated, and that it can even be counterproductive due to their need a prolonged period of dieting and weight loss.
This mean that for those who want to lose a few pounds fast exercise can be a great resource, however for those in search of substantial weight loss, certain exercise programs are simply ineffective. Here’s why?
Losing substantial weight means your body will be metabolizing excess body fat into energy over a relatively long period of time. Today, unfortunately there are still no quick fixes that give results that are considered sustainable or healthy.
Exercise programs don’t factor in variables such as CNS fatigue or even demineralization. Programs aimed at slightly overweight people can apply different standard training concepts. However for those who need to lose substantial weight OR already suffer from chronic stress, lack of sleep or health issues, this argument must be respected if the trainee were to succeed long term weight loss.
Amongst industry professionals it is widely accepted to cycle long-term weight loss programs with muscle gain or lean gain programs.
This triggers three things:
It will help the central nervous system to recover from constant catabolic fat loss training i.e. better energy, focus and motivation to continue.
It will increase basic metabolism which slows down when you restrict calories during a long period of time.
It will help recover muscle mass. Muscle is metabolically active tissue i.e. the more muscle you have, to more calories you burn – even in your sleep.
As a general rule of thumb I recommend the following exercise programs.
Limit yourself to only one or two intense or prolonged training sessions while the remaining workouts are very light cardiovascular training or light weight training. Aim for 15000 steps every day. Doing more intense training is likely to be counterproductive.
Change your training cycle (and weight loss settings) every three months for one or two weeks, in order to let your body rest and recover. Don’t forget to change your rest day / workout split to 0% on rest days to +20% on training days during this period of time.
Opt for a 6 to 10 week training program followed by a program of one week as described above (BMI>27).
If you want to train intensely, adhere to a training regime that focuses on strength training (1-5 reps). A 5×5 or 5-4-3-2-1 program can be very effective. Keep rest times short, or train against time.
If you want to train often, try a combination of HIIT training, metabolic conditioning and strength training using the 5×5 or 5-4-3-2-1 rep ranges.
A rest day / workout split of -30% TDEE on rest days and +10% TDEE on workout days.