Hey Ya'll
Let's talk exercise and fat loss.
I got some great questions about this during our latest 6 weeks for $1 promo and it's important to keep addressing it so that it stays front of mind. It’s that important.
One of the biggest ways people try to outsmart their plan is by seeing the plan and saying "I need to exercise more than this".
They think the more exercise the better and that this will be the driver of their fat loss goals.
But the truth is that exercising is AMAZING, but it is not a good weight loss tool. And rest/recovery are just as important for your goals as exercise itself.
Regular strength training will get you stronger, protect your bone health and muscle mass, help you develop good body mechanics, improve your energy levels and mood and help with chronic disease management.
And that's just lifting weights regularly 2-4x a week!
Incorporating more healthy movement into your life has even more benefits. Life changing benefits that will have you feeling your best for many years to come! If you are in for some extra reading, here is a wonderful article explaining.
My recommendation for movement is to strength train 2-4x a week and hopefully in a program that you enjoy. I say "hopefully" because I think you should enjoy all of the exercise you do, but if you really don't enjoy strength training, you should at least enjoy the amazing benefits you'll get from it.
And then the rest I really do want you to enjoy. Running, walking hiking, biking, swimming, sports, dancing, playing with the kids, step aerobics etc etc.
Try to be active in some capacity each day, get outside and really enjoy it.
But do it for the health, not for the weight loss.
Here is the quick deal.
If you are doing an hour of cardio per day to lose weight and you burn 1000 calories a day. That is 7000 calories per week burned.
What if you decide you don't want to do that anymore because it's boring and you don't like it. Or you no longer have the time.
What if you go on vacation, or get injured.
If that is the driver of your weight loss and you swap from 7 days a week down to 3, that is now 4000 calories less you are burning. So by the book, you would now have to eat 4000 calories less per week to maintain your weight.
That does not sound pleasant or doable!
Now what if you plateau with your weight loss?
You've been relying on a ton of exercise, so are you going to exercise for 2 hours a day?
Hopefully not!
I feel a little stressed just thinking about feeling like I have to kill myself with exercise just to get results.
But I understand why many feel that way. Society really sucks with the pressure it puts on us and the bad advice that is out there.
Number one priority would again be to strength train 2-4x a week and then find other movement activities that you enjoy and feel like you will likely be doing the rest of your life.
I do recommend 150+ minutes per week of lower intensity cardio like your walks, jogs, bike rides, general time moving outside along with 1 more intense cardio session each week.
You will likely live well forever if you are keeping up with this routine :)
And when it comes to weight loss, your nutrition is going to be the real key along with sleep and stress.
Have a great day!
Matt
PS. If I can help in any way, just ask.