Michael Jenkins is the owner of Australian Lifestyle & Fitness which provides a complete range of weight loss articles focussing on weight loss tips, nutrition, exercise and recipes to help you lose weight. Our Weight Loss Program helps take the guess work out of weight loss and will ensure that you lose weight and keep it off.
Leading research shows that weight can be lost through both diet and exercise. In fact, exercise induced weight loss in pure terms has less of an effect than a diet if taken in isolation. However, the big difference is the fact that exercise burns fat yet preserves muscle mass whereas diets cause the loss of both muscle and fat- meaning that when the diet is stopped the weight is likely to return because the muscle is not there to burn energy.
This is why it is so critical to have exercise as part of a weight loss regime, while continuing to eat a healthy, moderate diet. In order to burn more calories than you are putting in, you need to both exercise more and put less energy in (food!).
So how much exercise do I need to keep the weight off?
The latest university research in the United States (2007) shows that adult males and females should be doing at least 30 minutes of exercise per day at a moderate intensity, to maintain weight. The intensity should be in the fat burning zone (around 50% to 70% of your maximum heart rate- see earlier article titled “Fat Burning”). To actually lose weight in a regular manner will require a minimum of 60minutes exercise per day.
How can I fit all of this in when I am so busy?
If you are interested in losing weight- you can factor it into your daily life if you don’t want to set aside time to do it. Take simple steps by taking steps- walk briskly to work and use the stairs. If you followed this regimen:
- walk 15 minutes to and from work/ the train station,
- take a walk to and from the café at lunch time, and
- use the stairs at work and go at least a total of 15 floors per day (perhaps in 3 lots of 5 floors or however you like),
this will account for nearly 3/4 of your exercise requirements- and it takes virtually no extra time out of your day! So all you need to do at night is take the dog or baby for a walk and hey presto, that’s 60 minutes a day and you will shed the weight. It’s that simple!
Other good exercise ideas that can easily be done throughout the week:
Any cardio workout at the gym (e.g. spinning, pump, aerobics)
- Cycling
- Light running
- Swimming
- Tennis
- Squash
- Swimming
- Light running
Happy exercising!
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