100613 Using exercise to lose and maintain your weight
Using exercise to lose and maintain your weight
“Create a definite plan for carrying out your desire, and begin at once, whether you’re ready or not, to put it into action.” — Napoleon Hill, motivational expert
Losing weight, in the simplest of terms, means using up more calories than you take in. According to the scientific research, one pound of fat is 3500 calories. Therefore, in order to lose one pound of fat you either have to burn up 3500 calories or cut 3500 calories from your diet. Obviously not eating 3500 calories from your diet in one day is not going to cut it.
Maintaining your ideal weight is a matter of balancing the number of calories required to remain there. This means balancing out the number of calories consumed with the calories burned during the day. The United States Department of Agriculture’s site at ChooseMyPlate.gov states that 60 minutes of moderate to intense exercise is needed each day to prevent an increase of body weight or to lose weight.
If you have already lost the weight and want to keep it off, then maintain your caloric intake and physical activities at the current level and you should be OK. But pay attention to the scale and don’t let it creep back up again.
The key ingredient to losing or maintaining weight is to have an exercise plan.
Throughout the week, schedule time to do cardiovascular work, strength training, and stretching exercises. You could do each of these in each session but doing so would mean giving short shrift to one or more of them. You may be better off scheduling separate times for each.
For instance, one week’s schedule could look similar to this: three days of cardio and two days of strength training with stretching include at the end of each. The next week would be three days of strength training, with two days of cardio with stretching at the end. The reason you do the majority of stretching at the end is because your muscles are warmed up and your body is in a much more receptive mood.