Exercise

Exercise

fitness exercises

Exercise is not only a vital component for effective weight loss, but also for creating a lifestyle that is filled with good health. While an individual can effectively lose weight without incorporating an exercise routine, the United States Department of Agriculture states that adults should exercise at least thirty minutes a day in order to lead a healthy lifestyle.

Adding an exercise routine to a weight loss program is an excellent idea, as it will facilitate not only a greater rate of weight loss, but a healthier and fitter body and mind as well. In addition, performing an exercise routine with regularity will increase the number of calories that you burn per day, and your basal metabolic rate at the same time. By doing so, you will increase the rate at which you are able to lose your excess body weight.

Regularly performing an exercise routine provides several benefits beyond safe and effective weight loss. Below are several physical and mental benefits derived from incorporating an exercise routine into your daily lifestyle:

  • Maintain a healthy weight

  • Promote weight loss

  • Increase lean muscle mass and muscle strength

  • Maintain bone density

  • Lower resting heart rate

  • Improve mental clarity and mood

  • Improve complexion

  • Reduce level of stress

  • Strengthen immune system

  • Reduce risk of many diseases (i.e. heart disease, diabetes, etc.)

     

Modifying Food Intake

healthy foods

When exercise is combined with a healthy well balanced low-calorie diet, more calories are burned. This results in a larger amount of weight being lost over a shorter period of time.

In addition, performing an exercise routine in combination with a dietary supplement that reduces the appetite (appetite suppressant), a more rapid rate of weight loss can be achieved as well. This is due to the decrease in food intake (i.e. fewer calories), and the increase in caloric expenditure due to exercise.

Exercise can also be coupled with dietary supplements that stimulate the metabolism. Dietary supplements that stimulate the metabolism increase the number of calories burned by increasing the rate at which the body consumes calories. 

While weight loss is possible without the addition of an exercise routine, exercise promotes an increased rate of weight loss and improves the health and fitness of an individual at the same time.

It should be noted that simply adding an exercise routine to your lifestyle will increase your metabolism. The incorporation of an exercise routine should always be considered when embarking on a weight loss program. Not only will the weight loss results occur at a quicker rate, but the benefits derived from the exercise routine will promote a greater level of confidence and motivation as well.

Choosing an Exercise Workout Program

There are numerous types of workout programs that can be added to your lifestyle to improve your overall health. The three major types of exercise are cardiovascular training, strength training, and flexibility training.

Cardiovascular training focuses on raising the heart rate level, improving the condition of the heart, working various muscle groups and increasing balance and coordination.

Strength training facilitates the development of lean muscle mass, muscular strength, stronger, denser bones, improved range of motion, and increased balance and coordination. In addition, adding lean muscle mass increases the individual’s metabolism, resulting in burning more calories even while in a resting state.

Flexibility training promotes joint flexibility and range of motion, reduces the probability of injury, flushes toxins from the body, and improves balance and coordination. It also helps prevent injury during other physical activities.

Choosing to exercise has only one possible negative side effect: the risk of injury. However, this risk can easily be prevented through safe practices and techniques. Weight loss results will be greatly enhanced when exercise is incorporated as part of a healthy lifestyle. Lifestyle changes include making time for exercise on most days of the week. Counseling and support can come from joining a fitness center, a weight loss program, or enlisting an exercise partner.

Below, you will see examples of the rate of weight loss one could achieve through different methods. Compare the results and notice the differences between dieting only and a combination of diet and exercise.

Subject for all examples: 25-year-old male – 5’10” and 200 lbs.

Rate of Weight Loss through Dieting Only

First, calculate the individual’s Basal Metabolic Rate (BMR) (Average number of calories the individual burns per day). In order to do so, we’ll need to apply the following formula, which is specific to men:

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

BMR = 66 + (6.23 x 200) + (12.7 x 70) – (6.8 x 25)

BMR = 66 + 1,246 + 889 – 170= 2,031

Calories consumed per day: 1,762

Difference in calories burned and calories consumed: 269/day

NOTE: Individual is at an average caloric deficit of 269 calories/day. (To lose 1 pound of weight requires a deficit of 3,500 calories)

Total caloric deficit per week from diet: 269 calories per day X 7 days per week = 1,883 calories/week

Amount of weight lost per week: 1,883 (calories) / 3,500 (calories) = 0.54 pounds/week 

Rate of Weight Loss through the Combination of Dieting and Exercise

Remember the individual’s Basal Metabolic Rate (BMR) (Average number of calories the individual burns per day)

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

BMR = 66 + (6.23 x 200) + (12.7 x 70) – (6.8 x 25)

BMR = 66 + 1,246 + 889 – 170= 2,031

Calories consumed per day: 1,762

Difference in calories burned and calories consumed: 269/day

Addition of an Exercise Routine

Walking for 3 miles at a pace of 3 mph, 5 times a week – (Burns roughly 373 calories per workout)

Total caloric deficit per week from diet: 269 calories per day X 7 = 1,883 calories/week

Total caloric deficit per week from walking workout: 373(calories) x 5 (days) = 1,865 calories/week

Total Combined caloric deficit per week: 1,883 (diet) + 1,865 (exercise) = 3,748 calories/week

NOTE: Individual is at an average caloric deficit of 535.43 calories/day. (To lose 1 pound of weight requires a deficit of 3,500 calories)

Amount of weight lost per week: 3,748 (calories) / 3,500 (calories) = 1.07 pounds/week 

As can be seen in the previous example, an individual would double the amount of weight they lose per week (1.07 pounds vs. 0.54 pounds) by simply adding a walking exercise routine to their lifestyle. The health benefits aside from direct weight loss are countless. The individual will improve their cardiovascular health, minimize their bone density loss, improve their blood flow, improve their mental well-being and improve their coordination and balance, to name just a few of the health benefits.

As is evident from the example above, an unbeatable combination for individuals seeking to obtain their target body weight is an exercise routine coupled with a dietary regime. You can achieve your ideal body weight and improve your health and fitness at the same time. For this reason, we have included numerous exercises, exercise routines and fitness routines throughout our website to assist you in determining which type of fitness regimen is ideal for you.  

Exercise Weight Loss Approach
Fitness and Exercise Routine Performed by the Individual
Any successful nutritional diet is even more successful when exercise is added. In fact, most diets that do not incorporate exercise in some way typically fail. This is because physical activity provides that extra punch to your diet that can help you to eat enough to feel full, yet continue to burn the extra calories that are consumed in the diet. You may treat exercise as a way to burn calories that you ate above your normal daily needs, or as a way to burn additional calories beyond what you lost while dieting… Top Weight Loss Exercise Programs
Top Rated Cardiovascular and Fat Burning Exercise Program Reviewed Here

It is our belief at fitnesshealth101.com that the most safe and effective weight loss program is obtained through the combination of regularly performing a well rounded exercise routine and consuming a healthy whole foods diet that is nutritional rich. By combining these two items you will be addressing your weight loss goals from both ends of the weight loss equation.

In other words, regularly performing an exercise routine will increase your daily caloric expenditure. In addition, adding some form of resistance training to your exercise routine will increase your basal metabolic rate as well. Hence, your overall exercise routine will increase the number of calories burned per day and increasing your basal metabolic rate will increase that number even further.

weight loss strategies

However, it is important to equally focus on your caloric intake as well. By decreasing the total number of calories consumed of a daily basis you will widen the gap between the total number of calories consumed vs. the total number of calories expended. The end result, an even greater rate of weight loss within a shorter period of time. Another extremely important point, in relation to consuming a healthy and well balanced diet, is the fact that you will be feeding your body the nutrients it requires to perform the various bodily functions that occur, ward off disease, and operate efficiently and with a high level of energy.

In all, regularly performing some form of physical activity in combination with a nutritious whole food diet will provide your body with what it needs support a healthy and fit lifestyle that is filled with good health, fitness, and mental well-being.

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