My favourite answer to this question is “it takes nearly an hour of running to burn the calories in a Mars Bar” (other confectionary is available!). Basically, the most efficient way to lose weight is to change what you put in your mouth. A change in nutrition combined with exercise, however, will best benefit overall health; this is something that we all want.
The article by Frances will help with the nutrition element. If, however, you want to use exercise to help you lose weight what gives you the best bang for your buck?
Cardio
Many people turn to cardio, which is great for elevating heart rate and burning calories, when they want to lose weight. When used in isolation, however, cardio is not the most efficient form of exercise for weight loss. To really lift your results a notch you need to add in exercises that build your muscles. Cardio should be included in a weekly exercise routine along with strength training.
Cardio intervals vs. steady-state training
Not all cardio is the same when it comes to weight loss.
Cardio intervals: Cardio intervals can be introduced to any type of exercise you enjoy (running, walking, dancing, cycling etc). Basically, you alternate intense periods with lower intensity periods which allow you to recover. Jogging, for example, is alternated with sprints. The intense periods are shorter (one to two minutes, for example) and the recoveries about twice as long (two to four minutes).
When it comes to weight loss, research shows that interval training, such as HIIT (High intensity interval training), is more effective than steady pace cardio. Many people will alternate steady-state cardio days with interval-based cardio days. Cardio workouts can take numerous forms and just because weight loss is a goal it does not mean you have to go for something high-impact that is hard on your joints.
Steady-state cardio: Steady-state cardio involves undertaking any form of cardio exercise and keeping at a steady pace. This is effective for improving endurance and stamina. It will also help you to burn calories as your heart rate will increase, albeit in a lower range than if undertaking intervals.
High-impact vs. low-impact cardio
Both high-impact and low-impact cardio exercise are effective for weight loss. If, however, you are concerned about your joints, being able to maintain your new workout routine, or injuries which limit your ability to undertake high-impact movement, low-impact cardio is a great option. You can combine low-impact cardio with bodyweight exercises.
So we have established that cardio works but what else can you do?
Strength training
Strength training, using your own bodyweight or weights, is one of the most effective ways of losing weight. Weight training can build muscle and reduce fat, which, since muscle burns more calories than fat, is awesome for the metabolism. Basically, if you increase your muscle mass, you can increase your daily calorie burn, even whilst sleeping.
Increased muscle mass does not replace the need for good nutrition to achieve weight loss, but it can help. Lighter or heavier weights can be used to effectively build muscle but each option requires a different approach. In general, lighter weights require more reps and sets and heavier weights fewer reps and sets.
Strength training often involves using dumbbells or weight machines, but you really do not need extra equipment to build strength. Using your own bodyweight for resistance is a highly effective and convenient way to workout and dumbbells are actually pretty impossible to source online right now. One of the best ways of using body weight is through suspension training. This involves using straps and body weight to work the whole body. This form of training is very efficient for weight loss, injury prevention and recovery. Our sister gym, Functional Fitness, offers plenty of information and a full programme of suspension training classes.
Remember, strength training is key in weight loss because it enables you to develop lean muscle which improves your metabolism. A better metabolism promotes healthy weight loss.
Final thoughts
To lose weight you need to be in calorie deficit. This can be achieved by a combination of controlling food intake and burning calories through exercise. Exercise is definitely key but so is managing nutrition and macronutrient ratios.
Don’t forget that you need plenty of protein to help rebuild muscles after exercise, especially strength training. Read Frances’s article for more information on nutrition or, if it is right for you, ring the clinic to speak to her and organise an appointment.
Finally, remember that good recovery habits are as important as your workouts. When it comes to exercise, more is not always better. If you don’t give your body a chance rest and repair it can set you back in your goals or result in overtraining syndrome, which can lead to injury, fatigue and sleep problems.
