Exercise and Weight management
I just wanted to remind ourselves why exercise is the best drug we can get addicted to. Doing some form of exercise strengthens the heart which is the most important organ in your body. It is a muscle and a very important pump. By exercising you make it larger and a more efficient muscle. Even moderate activity can boost HDL (‘good’) cholesterol, aid the circulatory system, and lower blood pressure and blood fats. All these effects translate into reduced risk for heart disease, heart attack, and stroke. Exercise can also offer other benefits, including strengthened muscles, increased flexibility, and stronger bones, which can help ward off the bone-thinning condition called osteoporosis.
Regular activity also promises mental-health benefits, like relieving stress and anxiety. It can help you sleep better and renew your energy. If exercise could be bottled, it would be a best-selling potion at the local pharmacy.
The problem with only dieting…
The problem with so many diets out there is that they don’t promote exercise. The problem of reducing your calorie intake without exercise is that it actually causes your metabolic rate to slow down. When this happens people tend to put the weight back on and extra one they stop that diet….!!! This is why it so important that you combine a good structured eating plan with exercise. Over the years I have trained many clients who had lost huge amount of weight with Weight Watchers and other groups but in the end put it all back on. I have no problem with the different weight loss programs out there if only they encouraged their members to combine it with exercise. One of the many benefits of exercise is that it fires up your metabolism which is your body’s ability to burn calories. This is what ultimately leads to sustainable fat loss. Remember fat loss is what your goal should be, don’t just concentrate on weight loss. If you are losing weight, you could be losing muscle which causes your metabolism to slow down. This again shows why it’s so important to include some for strength training in your exercise plan.
If you burn more calories than you consume, then you’ll shed pounds. For every extra 3,500 calories you spend, you’ll drop one pound. Doing High Intensity exercise leads to more calories burned faster. And you can burn the same number of calories with gentler activity. You just have to do it longer and/or more often. Therefore, if you burn an extra 500 calories per day, that equates to your 3500 in your week. This leads to 4.3 lbs per month which in turn leads to 51.6 lbs a year. This is a very conservative figure but most importantly a very attainable one. This will be achieved by following a basic exercise and eating plan which is sustainable.
The amount of energy needed for any activity, whether it’s raking leaves or playing sport with your child outside, depends on three factors: your muscle mass, your body weight, and the activity itself. The larger the muscle mass and heavier the body part being moved, the more calories you use. The duration, frequency, and intensity of exercise also count.
So, get up and get active!!!