Combining Exercise and Diet For Weight Loss
Many people believe that weight loss is mainly achieved by fixing your diet, and they don’t realize that combining exercise with a better diet can actually increase your weight loss dramatically.
Understanding simple weight loss concepts and exercise principles is crucial for weight loss. This article will explore these concepts and help you build a more effective weight loss plan!
The first thing you need to understand about weight loss is that is depends on the amount of calories you consume and the amount of calories you burn.
To lose weight, you need to burn more calories than you consume – consistently. The most efficient way to do this is to lower the amount of calories you consume and increase the amount you burn each day. To do this, you first need to figure out how many calories your body needs each day.
Find your basal metabolic rate and activity level and use these equations to find your maintenance calories. For optimal weight loss, it is recommended that you create a 500 calorie deficit each day. This will result in a pound loss each week – a healthy rate. Decreasing your calories by 250 and burning 250 more calories each day can help you reach this goal – which is easier than burning 500 calories or eating 500 calories less.
Because your calorie intake is so crucial to your progress, it is worthwhile to track what you eat each day and start a food journal. You can also invest in a calorie counter (calculates the number of calories you burn each day). These two tools can help you make sure you’re reaching your calorie goals and creating the right deficit.
Obviously, the more you exercise the faster you will lose weigh, but you need to balance exercise with rest. Getting enough rest is important for your central nervous system and muscle recovery.
Try starting with a simple weight training and cardio program around 3 days a week and build up as you see fit. If you notice your progress stalling, you can increase the amount of days you workout or decrease your calories even further.
You may also want to consider hiring a personal trainer to design a workout routine for you. Many individuals make the mistake of putting together their own exercise routine, which can lead to wasted effort in the gym and the kitchen.
As I mentioned, your exercise program should incorporate strength training and cardiovascular activities. Building muscle will increase your metabolism and developing your cardiovascular endurance will burn fat at an outstanding rate.
Programs that involve compound exercises like squats, deadlifts, bench presses, and rows will help you build muscle more efficiently. Consider adding high intensity interval training to this program for a quick cardio workout (about 15-20 minutes) and faster calorie burning.
Hopefully this article has helped you understand how important the combination of exercise and proper nutrition is to your weight loss. The more you understand these concepts and track your calories, the better your weight loss will be. Remember, you should think of this as a total lifestyle change – not just a fad diet!