Can You Lose Weight with Exercise Alone
Are you getting panic about cutting extra calories as you intend to shed pounds? It is however evident from the study that exercising alone is not effective for weight loss. Why? Because exercises increase appetite and most of us end up making off what was exercised off. Here is an intensive guide to help you out in deciding; what should you do, diet or exercise to lose weight.
Exercises that affect weight loss
When you have been working your butt off at the gym for months and got the sore muscles to prove it yet the number you see on the dial is creeping up! It is disturbing! The problem lies in a thought that is ingrained in your mind that if you don’t change diet and exercise alone, you are doing disservice! There is no denying that small adjustments in your diet can increase the weight loss journey but it does not mean you can’t do it alone with exercise. However, some of you may undo the output of a long-hour workout by indulging in high calories food.
If you want to transform exercise into weight loss, you should know the right fitness plan and have to work out at a vigorous intensity.
Running: Love it or hate it, running has always been known to be the safest and easiest method to burn calories. Don’t use the treadmill, instead lace-up shoes and start running on the road.
High-intensity interval training: You can hike up the metabolism and cut lots of calories with HIIT workouts. They don’t last long, most plans last for ten minutes. But it is always best to challenge the body to its limit.
Spinning: It is the best physical activity when it comes to burning calories fast. Spinning either on an actual bike or stationary is effective for weight loss as it targets the biggest and strongest muscles of your body.
Kickboxing: You may think that kickboxing is only good for stress relief but it also terrifically impacts your weight loss journey. You drive power from most of your body including legs, arms that make it a full-body exercise.
Jumping Rope: Jumping rope is the best calorie bursting activity and also improves your cardiovascular health. The full-body connection and all over toning during jumping rope are what you need to shed weight fast.
Strength training: Strength training not only strengthens the core but keeps muscle mass lean. It also prevents osteoporosis and makes the metabolism run fast – a fast metabolism means less fat on your muscles.
Swimming: It might be a long time since you last swam. It is the perfect time to get back into the swing of things. Swimming combines cardio and strength training and pushes you to recruit muscles to move better and use oxygen wisely.
Rowing: Don’t miss out on the rowing machine because it is the best piece that combines the benefit of both cardio and strength training.
Elliptical: Riding the elliptical at a moderate speed will not work out for you, the magic happens when the blood begins pumping. Hold the handles so your arms swing to cut calories at a faster pace.
Be a stairmaster: Climbing up stairs engages many muscles like glutes, quads, and calves and keeps the whole body up. It seems simple but it challenges the body. Not to mention the role of climbing upstairs in strengthening the quads and hamstrings and also in rev up the metabolic rate.
Why won’t exercise make you thin?
There is no guarantee you will lose weight with exercise. More and more studies are emerging to prove that unless you revamp your dietary plan, physical activities or exercise will have a negligible impact on reducing weight. Also, from a practical perspective, no exercise will benefit you for the long run without bringing the necessary amendments to your diet. Regular exercising certainly increases the amount of fat you lose and tone up your overall body. But it alone does not make you thin. Studies suggest exercise won’t let you lose extra weight but a few studies prove it works for some people. And that pushed many people to turn to the gym to achieve their body goals. People often gain weight over holidays therefore; many gyms including Era Fit see a spike in membership in January.
What is a sustainable weight loss regime
A sustainable weight loss regime includes sustainable dietary changes coupled with some calorie blasting exercises. Making regular changes in the diet does not imply revamping your entire eating pattern. It’s more like changing a diet plan in a way that can result in dropping three hundred or more calories per day – which means you have to give up on sodas, sugary cereals, pasta, and fast food.
Exercise has real health benefits
Whatever your fitness goals are, the benefits of the exercise regime and a balanced diet are far behind the number on the scale. A balanced diet and exercise improve physical health and mental well-being even if it does not result in dropping a single pound. Burning calories benefit your heart and digestive system to overall fitness and psychological well-being. People should exercise not just for weight loss but for improving overall health.
Just Love Yourself the Way you are
Unfortunately, we live in a society where we are forced to compare ourselves with others. Apart from this, society also encourages us to count upon external approvals to feel satisfied with the way we are. Loving the way you are, does not mean to give up on yourself but it is about recognizing the self-worth. Hence, if you find yourself frustrated as the number on the dial is not coming down! Ask yourself why you are so desperate to lose weight in the first place. You also tend to lose weight fast because of the stigma in society. For people who are striving to lose weight; society is the obstacle: not the individual. Exercising and a balanced diet is not something that is limited to people with weight obesity.
Research on the matter of whether you lose weight by exercising or amending the diet plan is mixed. You may often come across a statement that weight loss is the game of calorie-in and calorie-out. But it is also true to some extent that people can shed extra pounds in the gym without modifying their diet plan.