Exercise To Lose Weight

“The two things that stop people from losing weight with exercise are either boredom or injury,” says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA.

The truth is that weight loss is about creating a calorie deficit — in other words, burning more calories than you take in. So, they say, while?running?at an 8-minute-mile pace might be a great calorie burner, if you’re not going to do it, it’s not going to help you. Instead, start with something you can do, like?walking?or working out on an elliptical machine or exercise bike.

strength exercise to lose weight fast The Beef on Strength Training

In all cases, however, you’ll burn more calories with?cardio?(aerobic) exercise than with strength or resistance training.

Strength training?itself will not lead to an appreciable amount of weight loss because it just doesn’t burn enough calories,” says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.

But what about all that talk that more muscle mass equates to more calories burned, even when you’re at rest? “It’s a myth. It’s not going to happen,” says Gaesser.

The only successful studies to show a significant calorie burn following a weight-lifting workout (afterburn) were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set. In fact, Gaesser says, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that chewing gum.

That’s not to say that strength training isn’t important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity, says Quist. “Do aerobic base-building workouts,” he says, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Quist also recommends cross-training — that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, it’s better for your body. Doing different activities recruits different muscle groups. You’re also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints.

To continue reading, visit http://www.webmd.com/fitness-exercise/features/exercise-lose-weight

Related Post

The Top 10 Best Foods For Burning Belly Fat Furthermore, low calorie diets are not without inconvenient side effects such as mood swings, poor memory and hair loss to name a few. The symptoms worsen over time and can develop into illnesses or d...
Juicing To Lose Weight In 7 Days Juicing To Lose Weight In 7 Days Watermelon Juice Known as the diet fruit to many, watermelon is considered to be the best fruit to make a juice for weight loss. Fresh watermelon fruit juice grounde...
Keep Eating Well After A Successful Weight Loss Diet Nutrition month: How to keep eating well Some people I know just finished a group ?Biggest Loser?-type contest to lose weight. One of them was urging the others to keep up the support so they could k...
Fat Thighs May Help Live Longer? Why Those Fat Thighs May Help You Live Longer People with fat in their thighs and backsides may live longer because the fat traps harmful fatty particles and actively secretes helpful compounds, acco...