Exercise and Weight Control
We all know that the weight our bodies gain is directly related to food we consume and ultimately to the amount of our calories intake. It is very obvious that we all require lot of calories to be able to carry out our daily activities. But there is certainly a limit to that beyond which any calories consumed are in fact going to gain us nothing more than additional weight to our bodies. It is just because the extra amount of calories that we could not utilize in our daily routine is added to our bodies in the form of fats. Fats can accumulate inside our bodies under our skin at a number of areas.
We need to understand the basic requirement in order to have a controlled weight. The excess of fats in our bodies can lead to quite a lot of diseases like heart diseases, diabetes, high blood pressure and so many other harmful diseases. We have a solution available in order to avoid the accumulation of such extra weight to our bodies. Exercise is the recommended solution. It can help kill the obesity, which is a cause of health problems. We need to eat according to our daily energy requirements. If weight reduction or weight control is sought, the best way is to increase the physical activities and exercise and reduce the calorie intake. This will help us gain a good required balance which can give us a balanced health. A check is also need to be kept on the leisure activities we indulge in because it causes us to be idle most of the times and wasting a lot of our time.
Health related problems can always be overcome by properly adhering to the prevention measures and the recommended steps necessary. An idea of keeping an eye on our routine can make us find the weaker aspects which we can be addressed for a positive outcome.
Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many different reasons. These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment.
Truth be told, if you are currently active, exercise is already doing its wonders for you. You are improving your health in a way that no other intervention can match.
Burning and losing all the fat in your body is a difficult task to do, however, there are certain rules and steps on how you can burn them while doing your daily exercise. Before we begin, here are a few disclaimers:
1. Programming should be individualized. Apply these principles, but be sure that you are tailoring things to your own individual needs.
2. Experience is huge here – if you are relatively new to exercise, take it slow at first and build up. If you are new to weights – learn how to properly execute basic lifts.
Hierarchy of Importance
2. Strength training
3. Higher intensity cardio training
4. Lower intensity cardio training
5. NEAT and other day-to-day movement
Lifting is going to help you save and put on muscle tissue, which will keep you efficient at expending calories. The session itself does not burn many calories. However, there can be a somewhat significant post-workout expenditure as the body works to regain normal homeostasis. More importantly, strength training just plain makes you look better naked.
* Perform a minimum of 2x per week, preferably 3 (full body).
* Use compound or multi-joint movements such as squats, deadlifts, rows, presses, cable chops for at least 80% of your workout.
* Use primarily dumbbells/barbells/kettle bells, cables and body weight exercises for best results.
Higher Intensity Cardio
Get more bang for your workout buck with HIIT (high intensity interval training). This is something to build up to, as taking yourself to this level too soon can result in bad things.
* Use 2:1 or 1:1 intervals (2 minute recovery, 1 minute intensity, or 1 minute recovery, 1 minute intensity). The intense phase should be very taxing. Repeat intervals 5-15 times.
* Perform this workout on a variety of modes (running/biking/elliptical/rower).
* If you are new or deconditioned, begin with less-intense work intervals and/or give yourself longer rest periods.
Lower Intensity Cardio
You can go with either a MISST (medium intensity steady state training), or MIIT (medium intensity interval training). Essentially, you are looking to go at a 70-80% max heart rate for 20-30 minutes. For intervals, consider a 2:1, or a 2:2 work/recovery ratio – making work intervals less intense than the HIIT session.
Day-to-Day Activity and NEAT
Take advantage of opportunities to walk whenever possible. If you are at a desk all day, get up and move or see if you can convince your employer to have a treadmill desk. Walk to the grocery stores, take the stairs, and walk while talking on the phone.
NEAT (Non-Exercise-Activity-Thermogenesis), is the energy expended in everything we do that doesn’t involve eating, sleeping and sport-related activity. About 30% of a person’s daily expenditure comes from NEAT – burning more calories than exercise in most non-athletes. Again, train yourself to move around if you are prone to sitting still.
Special Considerations for Dieters
If you are dieting down, you need to take your exercise down. Continue strength training, but greatly reduce the volume (sets/reps). But, do keep the weight on the bar the same.
Incorporating a well-planned, well-rounded exercise program into your fat loss plan will enhance your progress, and in the process make you stronger, more equipped to handle calories.