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EXERCISE AND FAT LOSSTo lose fat efficiently, and maintain or develop great shape, exercise and fat loss go hand in hand. Your body uses food in the form of calories, for energy. We have already learned how to calculate the amount of calories that you should consume in a day so you can lose fat. Now, you need to add exercise in to the equation. This page emphasizes the how exercise plays an important part in you fat loss plan. You will also find links to exercise tips on losing weight, however, please keep an eye out on this site, as I will be providing more information on exercise as my site evolves. It is important to point out that in order to emphasize the benefits of exercise programs and weight loss, I speak a lot about calories. Please note that once you work out the calories you need to consume to start losing fat and then apply the appropriate nutrition strategy as part of your healthy weight loss plans you shouldn’t need to think too much about ‘calories’. Just work out your meal plan, add exercise to the equation and take it from there. Adjust your calorie intake, or exercise level to suit. Let’s begin our discussion on how exercise and fat loss works shall we… Exercise and fat loss work so well together when you incorporate a good nutrition strategy for the following reasons: It helps to burn more calories Obviously exercise uses more energy. If, for example, you are struggling and constantly getting hungry by trying to stay at 500 calories under your Total Daily Energy Expenditure (TDEE) then you may like to increase your food intake slightly, but also add exercise. Keeping 500 calories under your TDEE is equivalent to keeping 250 calories under, and also doing enough exercise to burn a further 250 calories. Exercise will help you maintain muscle When you restrict your calories alone, you will also put yourself in a state which may also easily lose muscle, which in turn slows down your metabolism. This makes it harder to burn calories! Exercising will maintain muscle, and therefore keep your metabolism cranking! This is of particular importance as you get older and muscle starts to deteriorate. In all honesty, you don’t HAVE to count the amount of calories you burn up with the amount of exercise you do. Ideally, what I suggest is to work out how many calories you need to burn up in a day to actually start losing fat. This will be 300-500 calories below your TDEE. From there, all you need to do is add regular exercise and assess your weight loss as you go. Clearly, if you are not losing weight, or not losing as much as you’d like within the healthy range, you need to do one of two things. 1. Decrease your calories, or 2. Increase your exercise If you attend, or are thinking of attending, a health club to help yo with exercise and fat loss, then you may have the added benefit of using machines that give you a good estimate of the calories you burn for a given workout. Most up to date health clubs have treadmills, steppers, rowers, etc that provide you with this information. If you do not have this information available at hand then to give you an idea as to how many calories burned for a particular activity, please click here to see how many calories are burned for a particular activity. This list might also help you determine what type of exercise might best compliment your meal plan for your fat loss journey. |
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