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EXERCISE & WEIGHT MANAGEMENT
Over 90% of those who successfully lose weight also exercise. Here is why:
One, since most calories are burned while you're at rest, it is important to increase your basic metabolism rate by building muscle mass. This is done through strength training. Fat tissue burns virtually no calories. If, for example, you can increase the body’s muscle mass by 10%, the number of calories burned in a day is automatically increased by 10% as well – whether you are exercising or watching television. Every pound of muscle burns 35-50 calories per day. Don’t worry about putting on too much muscle – very few people, especially women, have enough testosterone in their body to make this an issue.
Two, aerobic exercise allows you to directly burn a substantial number of calories. Aerobic exercise refers to the rhythmic use of large muscle groups as required by activities such as walking, swimming, or biking. It takes a deficit of 3,500 calories to lose one pound. That means you must either eat 3,500 fewer calories or burn 3,500 more calories through exercise. The best strategy is a combination of the two approaches. If you goal is to lose a pound a week, expending 250 calories a day through exercise, while reducing food intake by 250 calories a day below maintenance level should work well.
Three, the severe dieting required to lose weight without exercise is likely to drive down your metabolic rate, making it increasingly difficult to reach your goals. Lack of food causes the body to think there is a famine. The body responds by slowing downs its processes to survival mode. Metabolism can drop by 10 or even 20%. If this occurs, you have to slash your calorie intake by 20% just to stay at the same weight. This can make weight loss virtually impossible. Furthermore, the average adult loses at least ½ lb. of lean muscle mass per year if they are not engaged in resistance strength training so every decade, the average sedentary adult loses at least 2-1/2 lbs. of lean muscle mass. Additionally, when we don’t exercise, we lose muscle tone, strength and overall fitness which makes activities that used to be easy suddenly become harder. Also, the body’s ability to metabolize sugars and fats diminishes with lack of exercise. This results in blood sugar fluctuations and then negatively affects the body’s fat burning capabilities. What is the answer? First, don’t cut calories more than 500 per day below maintenance level (250 a day is better), and secondly, you must exercise. Exercise, both strength training and aerobics, is your best strategy for keeping metabolism as high as possible and minimize or reverse the affects of aging.
Effective weight management requires an overall lifestyle approach. Exercise and a healthy diet are fundamental. Eat a hearty breakfast to get your metabolism cranked up for the day. Drink eight glasses of water. And remember, all the ‘side effects’ of exercise are positive – it is the best single thing you can do for your health.
Personal Training Associates works with its’ clients to minimize the risk factors associated with cardiovascular disease, diabetes, arthritis, and other chronic illnesses. We work one-on-one with clients in their homes or in our Herndon studio to develop individualized programs and assist in their execution. We begin by inquiring about your health and fitness background, establish an appropriate set of goals and then design the best exercise and/or weight management program for getting you where you want to go. The goal is to integrate safe, efficient exercise and proper eating habits into your daily routine so you can get the benefits of being active and healthy for the rest of your life.
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