Aerobic and resistance (weight) exercise to lose weight

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I do 3 aerobics a week, I don't seem to lose weight." from

 Does this sound familiar?

The basis of weight loss is a very simple principle... energy balance.

If you consume more energy than you consume, then you will be in a negative energy balance and your body will burn fat to make up for the deficit. The result is... you will lose weight.

This sounds too easy, but there are other factors at work.

This is common for those who think they need to lose weight and think that more exercise is the answer... walking, running or other aerobic exercise.

This is true in a few cases, but studies have shown that this type of exercise alone is not enough to lose weight.

A study done at Appalachian State University showed that aerobic exercise had little effect on body composition within 12 weeks.

The research team assigned a group of 91 overweight women to one of four groups. Group 1 followed a restricted calorie diet [1,200-1,300 calories per day] and Group 2 performed a 45-minute aerobic exercise every Friday. Group 3 combined exercise and diet group 4 served as controls.

Only the exercise group [Group 2] lost only 3 pounds. Although they exercise for almost four hours a week. Not surprisingly, women who combined diet and exercise [Group 3] achieved the best results, losing 16 pounds [7 kg] of fat. However, this is only one pound more than the calorie restricted diet group [Group 1]. These disappointing results led the researchers to conclude that aerobic exercise has only a "small, insignificant effect" on weight loss. Then why?

Let us look at the facts of aerobic exercise .

Indeed, you will burn some calories with this type of exercise, but only a small amount. For example, if you jog for 30 minutes, you will only burn about 200-300 calories, which is equivalent to a big apple and banana. A hamburger has about 500-600 calories and no French fries, so you need to exercise longer.

It's not that aerobic exercise is not good for you. On the contrary, there are many scientific studies that show that aerobic exercise helps reduce the risk of heart disease, the onset of diabetes and helps prevent many other health problems...but only oxygen exercise Not very good for weight loss. The reason is that you burn less calories while exercising. Severe aerobic exercise can also lead to a reduction in muscle mass, especially when combined with a calorie-reducing diet.

If you are taking a heavy aerobic exercise program, your body needs to burn more carbohydrates than fat, and unless you consume extra carbohydrates, your body will make them with protein. It gets this protein from your muscles, a process called catabolism that causes muscle mass to drop. Coupled with this fact, you also reduce the intake of carbohydrates and protein, and you have a recipe for failure.

How does this affect long-term weight loss?

Looking at your bathroom scale, you seem to be losing weight, but this is actually destroying your long-term permanent weight loss. When you lose muscle, you lose the ability to burn calories. The less muscle, the less calories we burn and the lower the metabolism. Metabolism is the process of converting stored calories into energy. The higher the percentage of muscle and fat in the body, the faster the metabolism.

If you are a so-called ' from

Yo-Yo ' Lose your fat and muscle ratio is high. Therefore, your metabolism is very low and your weight is very light. You need to keep or increase your lean muscle tissue, which helps increase your metabolism.

So what is the answer to permanent weight loss?

The answer to the permanent weight loss solution is a combination of three elements.

1. Mild aerobic exercise, stay healthy and burn calories.

2. Balance diet, reduce calorie intake and increase protein intake.

3. Weight training, resistance or strength training.

Resistance or weight training

The most important of these three is weight training. You need to increase your lean muscle mass to help speed up your metabolism. If you have reduced your calorie intake, you will burn fat faster and get better and more lasting results. I recommend using some form of nutritional supplement to make sure you get everything your body needs to stay healthy while you lose weight.

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