Advice And Exercise To Lose Weight Fast
If someone told you right now what the absolute best exercise for lose weight fast was, would you do it? You might when you read this. Drum roll, please!
The best exercise to lose weight is: the exercise youll do, says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.
Other experts interviewed said much the same thing about weight loss workouts.
The two things that stop people from losing weight with exercise are either boredom or injury, says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA.
The truth is that weight loss is about creating a calorie deficit in other words, burning more calories than you take in. So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if youre not going to do it, its not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.
The Beef on Strength Training
In all cases, however, youll burn more calories with cardio (aerobic) exercise than with strength or resistance training.
Strength training itself will not lead to an appreciable amount of weight loss because it just doesnt burn enough calories, says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.
But what about all that talk that more muscle mass equates to more calories burned, even when youre at rest?
Its a myth. Its not going to happen, says Gaesser.
The only successful studies to show a significant calorie burn following a weight-lifting workout (afterburn) were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set.
In fact, Gaesser says, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that chewing gum.
Thats not to say that strength training isnt important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity, says Quist.
Do aerobic base-building workouts, he says, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.
Quist also recommends cross-training that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, its better for your body. Doing different activities recruits different muscle groups. Youre also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints.
Get creative, says Gaesser, whose graduate students teach an entire class on novel ways to burn calories. For example, he says, if youre a golfer, ditch the cart and walk with your clubs. Youll do what you love and burn more calories.
If you want to learn about a rational approach to practice and can help you lose weight in 30 days, please click here. you are looking for the weight loss success stories in 30 days.
Exercise Is Just One Piece of the Puzzle
Excercise for lose weight fastKeep in mind that exercise is just one portion of a successful weight loss program, say experts.
Eating and exercise are not separate issues, says Church. Theyre intimately connected. Too many people think these large doses of exercise are an excuse to eat whatever you want.
Unfortunately, today food is everywhere. There are candy bars at Home Depot and cheesecakes at Barnes & Noble. Gaesser says his kids cant believe a gas station used to be just a place to get gas. And portions are out of control, says Church just look at the size of the plates at restaurants.
Its so much easier not to eat calories than to burn them off, says Quist.
And keep in mind that the definition of successful weight loss is keeping the weight off.
.....
The best exercise to lose weight is: the exercise youll do, says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.
Other experts interviewed said much the same thing about weight loss workouts.
The two things that stop people from losing weight with exercise are either boredom or injury, says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA.
The truth is that weight loss is about creating a calorie deficit in other words, burning more calories than you take in. So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if youre not going to do it, its not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.
The Beef on Strength Training
In all cases, however, youll burn more calories with cardio (aerobic) exercise than with strength or resistance training.
Strength training itself will not lead to an appreciable amount of weight loss because it just doesnt burn enough calories, says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.
But what about all that talk that more muscle mass equates to more calories burned, even when youre at rest?
Its a myth. Its not going to happen, says Gaesser.
The only successful studies to show a significant calorie burn following a weight-lifting workout (afterburn) were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set.
In fact, Gaesser says, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that chewing gum.
Thats not to say that strength training isnt important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity, says Quist.
Do aerobic base-building workouts, he says, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.
Quist also recommends cross-training that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, its better for your body. Doing different activities recruits different muscle groups. Youre also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints.
Get creative, says Gaesser, whose graduate students teach an entire class on novel ways to burn calories. For example, he says, if youre a golfer, ditch the cart and walk with your clubs. Youll do what you love and burn more calories.
If you want to learn about a rational approach to practice and can help you lose weight in 30 days, please click here. you are looking for the weight loss success stories in 30 days.
Exercise Is Just One Piece of the Puzzle
Excercise for lose weight fastKeep in mind that exercise is just one portion of a successful weight loss program, say experts.
Eating and exercise are not separate issues, says Church. Theyre intimately connected. Too many people think these large doses of exercise are an excuse to eat whatever you want.
Unfortunately, today food is everywhere. There are candy bars at Home Depot and cheesecakes at Barnes & Noble. Gaesser says his kids cant believe a gas station used to be just a place to get gas. And portions are out of control, says Church just look at the size of the plates at restaurants.
Its so much easier not to eat calories than to burn them off, says Quist.
And keep in mind that the definition of successful weight loss is keeping the weight off.
.....
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