Weight loss is the result of creating a calorie deficit by spending more calories than you consume. The success of a fitness routine in helping you do that is a matter of two components; cardiovascular exercise and resistance training. Both will increase the number of calories that you burn while you exercise. Even better news is that each has a major impact on increasing the calories you burn after exercise and increasing your resting metabolism. That means train correctly and you optimize calorie burning even when you're sitting on the couch.
Significance
Diet plus exercise can result in 20 percent more weight loss than diet alone. This is true when daily calorie restriction is 250 to 500 calories and exercise caloric expense is 250 to 500 calories, which is moderate on both counts. When dietary restriction is 700 to 1,000 calories per day there is little difference between diet-alone and diet-plus-exercise groups. However, high calorie restriction can be difficult to maintain and may slow metabolism in the long run.
The Facts
You don't need to use fat to lose fat. According to fitness expert Jason Karp, PhD., there is no truth to the myth that you must keep your heart rate low, in the "fat burning zone," if you want to lose weight. It is true that at higher intensities of exercise the percentage of fat used for fuel is lower. The rate of calorie burn is so much greater at higher intensities however that the total amount of fat that you use is also greater. Working at a higher intensity is best if you want to maximize calorie expenditure and fat loss. This is true for exercisers of all levels, beginners to athletes.
The Details
The highest rate of fat use happens at 75 percent of VO2 max. VO2 max refers to the volume of oxygen consumed. This number is predicted by an exercise test or calculation by a fitness professional in order to determine an exercise prescription. You won't be able to sustain this level of exercise for long. Compare that to a fat burning zone that corresponds to 50 percent VO2 max. At 50 percent of VO2 max, you are working at an all-day pace and can talk easily. A comparison of two same-duration workouts reveals calorie and fat burning will be highest for the higher intensity workout.
Considerations
Interval training provides safe, injury free improvement through progressive increases in cardiovascular and resistance training intensity. Intervals can be accomplished by variations in speed, resistance, incline or machine. The length of interval, recovery, and intensity of each interval can be adapted to any fitness level. A beginner's work interval might be 30 seconds and the recovery time one-and-a-half minutes. An athlete might perform a four-minute work interval followed by one minute of recovery.
Types
Cardiovascular exercise and resistance training are equally important in both weight loss and weight loss maintenance. Resistance training helps maintain lean muscle tissue while fat is lost. More lean mass is associated with higher metabolism. Women who strength train two to three days per week for eight weeks can expect to gain 1.75 pounds of lean weight and lose 3.5 pounds of fat. You'll burn an estimated seven calories per pound of muscle per day for each pound of lean mass you gain. Consistent exercise is the best predictor of sustained weight loss.
Summary
More endurance exercise at more challenging intensities, coupled with regular resistance training, is a must for weight loss and weight loss maintenance. Certified personal trainers provide assessments and determine the correct starting intensity with a progressive plan to match your goals. Combine exercise with nutritional changes for optimal results by consulting a personal trainer or a qualified nutritionist for more detailed information.
References
- "Medicine and Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults; J.E. Donnelly, et al.; February; 2009
- "IDEA Fit Tips"; How to Burn Fat Faster and More Efficiently; Jason Karp; November; 2009
- "Energy Metabolism: Tissue Determinants and Cellular Corollaries";M. Elia; 1999
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