"I do aerobics 3 times per week and I just don't appear to lose weight" Does this sound acquainted?
Losing weight is predicated on a very easy principle....... energy balance.
If you use additional energy than you're taking in you may be in a very negative energy balance and your body can burn fat to make up the deficit. The result being........you will lose weight.
It all sounds too straightforward does not it but there are more factors at play.
It's normal for folks who decide they have to lose weight to assume that additional exercise is the solution ..... walking, running or other cardio type exercises.
This does work in a very few cases however research has shown that this kind of exercise alone isn't enough to lose weight.
A study completed at Appalachian State University shows that aerobic exercise has little effect on body composition over a 12-week period.
The research team assigned a group of ninety one over weight ladies to at least one of four groups. Group one followed a restricted calorie diet (one,200 - one,300 calories per day) Cluster 2 performed aerobic exercise for forty five minutes 5 days per week Group 3 combined exercise and diet Cluster four acted as controls.
The exercise-only cluster (Cluster 2) lost simply three pounds. This is despite the very fact they were exercising for almost four hours every week. Not surprisingly, the women combining diet and exercise (Group three) got the simplest results, losing 16 pounds (7 kilos) of fat. However, this was only one pound more than the group on the calorie restricted diet (Cluster 1). These disappointing results led the researchers to conclude that aerobic exercise has solely a "minor, nonsignificant result" on fat loss. Thus why is that?
Lets study the facts on aerobic exercise.
It's true that you may burn some calories with this type of exercise, however only a tiny amount. As an example if you jog for thirty minutes you will only use up around two hundred-three hundred calories which is that the equivalent of 1 large apple and a banana. A hamburger would be around five hundred-600 calories and that is while not the fries thus you would want to exercise for a lot longer..
It isn't that aerobic exercise is no good for you, on the contrary, there are many scientific studies that have shown that aerobic exercise helps to scale back the risk of heart disease, the onset of diabetes and helps forestall several alternative health problems....however aerobics alone is not very effective for weight loss. Reason being the comparatively tiny quantity of calories you use up for the time you spend exercising. There's also a potential for loss of muscle mass with significant aerobic exercise particularly when coupled with a calorie reducing diet.
If you are participating in a very serious aerobic program your body can want to burn more carbohydrates than fat and unless you're consuming further carbohydrates your body can manufacture them from protein. It obtains this protein from your muscles, this process is named catabolism and results in the loss of muscle mass. Add to the present the very fact that you're conjointly reducing your intake of carbohydrates and protein and you have a recipe for failure.
How will this have an effect on long term weight loss?
It can seem that you're losing weight judging from your rest room scales but this actually is sabotaging your future permanent weight loss. Once you lose muscle, you lose the flexibility to burn calories. With less muscle we burn less calories ensuing in an exceedingly lower metabolism.. Metabolism is the process of turning stored calories into energy. The upper the percentage of muscle to fat in your body, the faster your metabolism.
If you're a thus known as 'yoyo' dieter your fat to muscle ratio is high. Therefore you've got a low metabolism and gain weight very easily. You would like to maintain or increase your lean muscle tissue which helps in increasing your metabolism.
Thus what is the solution to Permanent Weight Loss?
The solution to a permanent weight loss solution could be a combination or all 3 elements.
1. Lightweight aerobic exercise for health and a few calorie burning.
2. Eat a balanced diet with some reduction in calories and increase in your protein intake.
3. Weight coaching, resistance or strength training.
Resistance or Weight Coaching
The most important of these 3 is weight training. You wish to increase your lean muscle mass to help speed up your metabolism and if you're already reducing your calorie intake you'll burn fat even quicker and find better and a lot of permanent results. I do recommend using some form of Nutritional Supplementation to ensure that you are obtaining everything your body needs to stay healthy whilst losing weight.
Author Resource:-
Coye Daniels has been writing articles online for nearly 2 years now. Not only does this author specialize in aerobics cardio, you can also check out his latest website about:
Handheld Gps Units Which reviews and lists the best.
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