Training for Losing Weight Fast
To be losing weight fast, we must into account the energy balance equation. In its simplest terms the body has two components of energy. The energy the body takes in and the energy the body expends.
Energy intake (food) and Energy output (exercise, bodily functioning)
If Energy intake equals the energy output. Your weight will continue to stay the same.
If you consume more energy than the amount burned. You will gain weight.
If you take in less energy than the amount of energy expended. You will lose weight.
During all types of exercise energy is needed. However some exercise burns more energy than others. Different exercises combined can burn calories at a higher rate than others.
When losing weight fast, research has shown than high intensity interval training can burn a higher amount of fat within a shorter amount of time. Cardio vascular aerobic exercise is essential when losing weight .Adding interval training into your routine increases your metabolism (the rate at which your body breaks down food) and can also give many benefits to your fitness and weight loss.
Adding strength training into your weekly exercise routine can also benefit weight loss. It helps you to retain the muscle you have while eating a calorie deficit and losing weight.
Strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise. When you finish a workout, your body needs to do a lot of work in order to bring itself back to a normal state pre workout. This takes extra energy in the following 24 hours after you finish your workout.
Strength training can help increase your metabolism by speeding up your Basal Metabolic Rate (BMR). This is because it takes your body more calories to maintain muscle than it does to maintain fat. Estimates are that for every 1 lb of muscle you gain, your RMR goes up 30-50 calories.
Strength training increases bone density, builds a stronger heart, reduces blood pressure, and improves blood flow, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination.
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