Exercise may be a dirty word in your vocabulary, but it can quickly cut your weight by enabling the body to burn more calories rather than just going hungry. Another upside is increased muscle mass (for that svelte figure), agility and self-confidence.
If your weight-loss journey is a slow, frustrating ride, Lelani Vrey, health club manager at Dessange Bahrain, tells you how to win the inch war.
Cardiovascular activity aka aerobic training, includes any activity that keeps the heart rate elevated for long periods of time. Examples include walking, swimming, running, cycling, rowing or jumping rope.
One Size Doesn’t Fit All
“There is no best way to exercise; when it comes to weight loss, the important thing is to be realistic,” says Lelani. “There are many different ways to exercise. Whichever method you choose, someone will tell you it is the best. But everybody is different and will respond to a set exercise differently.” So, firstly, identify your workout style and interest, and figure out if it will work for you. And, no, there’s no solid scientific evidence to suggest that you can burn fat on specific areas of your body. So, it helps to have a more holistic view of your endeavour.
Too Much of a Good Thing
Yes, there is such a thing as too much exercise (!!!). Lelani explains that any exercise is a form of stress to which the body responds by developing better endurance and aerobic capacity.
But, get this before you jump on to the cardio bandwagon, too much can be detrimental, actually preventing you from losing weight, making it a less sustainable plan for the long run, warns Lelani. “To lose weight, people simply ramp up their cardiovascular exercise. Unfortunately, the positive fat-burning effects of cardio are short-lived. Once you stop exercising, your body’s metabolism quickly returns to its normal state. You will be forced to do more and more in order to see ongoing weight-loss results.
“Overtraining can lead to decreased muscle mass. This in turn dips your resting metabolic rate [the calories you burn when you’re NOT exercising] even further. Your body will begin to shed fat even more slowly, unless you do even more cardio, putting you on a vicious cycle!”
She adds that other life stressors (work or relationships) make it difficult for the body to cope with a demanding cardio routine, leaving you more tired, worn out and susceptible to illness and injury.
Strength training is the number one way to build more muscle and lose actual fat. Incorporate it along with cardio to see the best results.
How Hard? How Long?
Lelani says that your ultimate fitness goal will dictate the intensity and duration of your workouts. Current fitness levels and daily schedule also come into play.
She explains: “If you are sedentary and overweight, long-duration, moderate-intensity exercise may help you lose weight. The American College of Sports Medicine recommends a minimum of 150 minutes of moderate-intensity aerobic activity per week for healthy adults, and 250 minutes or more for adults who want to lose weight.”
Take a Break
Building recovery time into any training programme is important for the body to adapt to the stress of exercise. It’s when the real effect of your training takes place. It also allows the body to replenish energy stores and repair damaged tissues. This can be active recovery – low intensity activity lasting from 30-60 minutes; or complete recovery – no training for a period of time.
What’s Stress Got to Do with It?
Stress and anxiety are powerful triggers for weight gain.
The expert explains: “Every time you have a stressful day, your brain instructs your cells to release potent hormones. You get a burst of adrenaline to enable the fight or flee instinct. A surge of cortisol tells your body to replenish that energy even though you haven’t used very many calories. This can make you very hungry. The body keeps on pumping out cortisol as long as the stress continues.” So now you know the science behind stress-triggered binge eating!
She says that although it burns fewer calories than jogging or brisk walking, yoga engages the mind and can help combat stress. This can influence the energy intake-expense balance and help reduce weight.
Bust the Rut
During the weight-loss journey, your body will change and your fitness will improve, making it important to tweak your training and nutrition. A fitness professional can monitor your progress and make the necessary changes. “Sometimes people get stuck in a plateau for weeks. This indicates that calorie input [what you’re eating] is equal to calorie output [what you’re burning]. The only way to break through a weight-loss plateau is to cut calorie intake further and/or burn more calories through exercise,” says Lelani.
Dessange’s Top Tips to Stay on Your Game
Making the choice to get in shape shouldn’t be considered a temporary fix or commitment. Small, progressive steps over time make for a great long-lasting result.
Focus on Wellness, Not Weight Loss
Make better eating choices every day.
View Your Written Goals Every Day
Establish why you’re wanting to lose weight and what you’ll end up getting in return if you succeed.
Set Reasonable Goals
Be realistic, don’t overshoot or overdo it.
Track Your Progress
Record your weight weekly. Even if the numbers haven’t budged in a week, you can look back at all your prior progress and remain motivated to keep going.
Ditch Old Food Habits
Don’t bring high calorie snacks home. When cravings strike, be ready to hit back with nutritious bites.
Appreciate and Reflect on All Positive Changes
Even small changes (like high energy levels or how easily you wake up in the mornings) are motivation to keep going.
Music Does It
Your favourite tunes can really help you ‘get in the zone’ and up the motivation and energy.
Have an Accountability Partner
Exercise with a friend or join a group fitness class.
