If you have been reading this blog for some time you will be aware that I do not believe that intense or long duration exercise is necessary in order to lose weight. In fact, in many cases it can be detrimental. Rather, I suggest that the most effective way to lose weight is to reverse the insulin resistant state that is the cause of weight gain, through a combination of a high quality diet and changes to lifestyle habits, for example the avoidance of stress. Exercise for this weight loss regimen can be supplied by performing daily tasks such as gardening or walking. When weight loss has occurred and the body weight is in a more healthy range, exercise can be increased as the body will now be in a more healthy condition and therefore more responsive to the adaptation needed for exercise to be effective. Exercising at a high intensity or for long durations when in an overweight state can be detrimental because obesity is a disease. The addition of exercise stress can therefore in this situation do more harm than good.
However, that being said, exercise does have some beneficial weight loss effects. In particular exercise can increase muscle mass, and this in turn can improve body composition and increase the resting metabolic rate. Taking advantage of these effects is best done through a resistance training programme, and this can be tailored to the needs of the individual. Gaining muscular mass however is not easy, and dedication and self discipline is needed in order to show consistent gains in muscle. As well as a healthy diet that is high in protein, an effective training programme is required. Such a programme may be difficult to the neophyte and it is easy to because disheartened and abandon the training before it has resulted in effective body composition changes. One of the major reasons for this is that often, such regimens are not prioritised in the life of the individual but instead fitted in around other life activities. Prioritising any such resistance training or other exercise programme is therefore a vital component of success.
Long term success in exercise performance requires a prioritising of that exercise within other aspects of your life. Training before performing other tasks should therefore be considered. Try also to avoid having to rely on others for the exercise to be performed. Training at home can overcome this problem, and save money that can be spent on high quality food and supplements.
Let us take for example and imaginary person John. He has decided to a perform resistance training programme to improve his body composition. He decides that he will perform his resistance training after work at a local gym. However, John works hard and by the time he has finished work he is tired. Therefore sometimes he cannot mentally face the gym, and misses some session. In addition, he works long hours, and so on some days cannot attend the gym as it has closed before he has finished work. His body composition shows little improvements because he has failed to follow his regimen. Another person, James, has also decided to perform a resistance training programme. He trains first thing in the morning before he does anything else. He also trains at home using bodyweight exercises and so does not have to rely on gym opening times. When he wakes he is fresh and and plenty of energy and so makes great progress with his programme. His evenings are free for other things. Think about it.
Eat Well, Stay Healthy and Protect Yourself
RdB
