Tag Archives: fitness advice

lose weight faster

Why You Lose Fast Faster if You Lift Weights

Strength training is the key to improving your metabolism, shedding fat, and getting the body you want. If you want to lose fat faster, then it’s time to add strength training to your routine.

If you despise running and all forms of cardio to lose weight, then there’s great news for you.

Although running is commonly suggested as one of the first types of exercises to start doing if you want to lose weight, it’s not the only option. And it’s not even your best option.

In all the dieting and exercise you’ve done on your weight loss journey, how much of it has been strength training?

Strength training is actually one of the best kinds of exercise to do if you want to lose fat faster. 

Building more muscle is the key to lose fat faster

Strength training is how you build muscle on your body.

Whether you lift weights or do bodyweight exercises, any exercise that’s intended to make your muscles stronger is a strength training exercise.

And when you build strength, your body composition changes in ways that make it easier to lose fat.

Your body composition is your ratio of lean tissue to fat tissue on your body. And your lean mass is basically anything that’s not fat.

As you build muscle, your body requires more energy to sustain it. Even at rest–which means your resting metabolism increases when you have more muscle. 

In fact, one pound of muscle tissue burns 3x more calories than one pound of fat.

So if your body uses more calories to fuel muscle than fat, then the more muscle you have the more calories you burn—even at rest. And your body will start to break down those extra fat stores for fuel between meals.

Now, the downside is you may feel more hungry. This means it’s still so important to follow a healthy diet that’s high in proteins, healthy fats, and complex carbs. It’s also a good idea to count your calories until you get into a rhythm to do more intuitive eating for your needs.

Because to lose weight you still need to be in a calorie deficit each day.

You still can’t out-exercise a bad diet

Despite how wonderful strength training is for your metabolism and your ability to lose fat, you still have to maintain a healthy diet. 

In fact, diet alone is going to lead to greater weight loss than exercise alone—simply because it’s easier to cut out enough calories to be in a deficit than to burn enough calories through exercise and work yourself into a calorie deficit.

So in the short term, diet is especially important to start losing weight by getting into a caloric deficit.

But that doesn’t mean you should only diet and not exercise. Because the studies show that if you want to lose weight and keep the weight off, combining exercise and diet leads to more long-term weight loss far better than diet alone.

But if you want to lose weight more efficiently and build the body you’ve always wanted to have —one that is strong and lean, then weight training is essential to include in your routine.

Does cardio also help with weight loss?

Of course! Any type of exercise that helps you burn more calories than you take in helps you lose weight.

But if you only focus on cardio your heart health and entire cardiovascular system will be in tip-top shape.

But what you won’t achieve is the same balance, stability, strength, and bone-density results that you get from strength training.

All of these are essential to maintain a high standard of living and improve your health. And that’s what you get from strength training.

So the next time you think that burning more calories on the treadmill will get you closer to your weight loss goals than lifting some weights, remember how important it is to build muscle! And think about how you can factor both modes of training into your routine.

The lowest recommendation for strength training each week is two days. But 3 or 4 is even better—especially if you want to lose weight faster.

If you need help with your full diet and exercise weight loss plan, we’re here for you.

At Valley Medical Weight Loss, we do more than specialize in medical weight loss options.

Our doctors are experts in weight loss using holistic options like diet and exercise too. While many of our patients use FDA approved injections and supplements to help achieve their weight loss goals faster, there are plenty of others who don’t.

We help all of our patients learn and develop healthy lifestyle habits to see a drastic improvement in their health and wellbeing. And they learn how to lose the fat and keep it off. 

To start your weight loss journey with compassionate professionals who create personalized programs to fit your needs—reach out to your closest Valley Medical Weight Loss Center today to book your first appointment.

Sources

  1. “Does Strength Training Really Increase Metabolism?” ACAP HealthWorks, 22 Sept. 2017, www.acaphealthworks.com/strength-training-increase-metabolism/.
  2. Donald Hensrud, M.D. “Exercise or Diet: Which Works Best?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 20 Feb. 2020, www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/weight-loss/faq-20058292#:~:text=Which%20is%20better%20for%20weight,fewer%20calories%20than%20you%20burn.
  3. Miller, WC, et al. “A Meta-Analysis of the Past 25 Years of Weight Loss Research Using Diet, Exercise or Diet plus Exercise Intervention.” Nature News, Nature Publishing Group, www.nature.com/articles/0800499
easily get 30 minutes of activity

How to Easily Get 30 Minutes of Activity Every Day

5 tips to easily get 30 minutes of activity every day so you lose weight faster and feel better

When you hear someone tell you to exercise more, it’s easy to feel a bit frustrated. 

You know you’re supposed to exercise. But the people who say that seem to just have more time on their hands and an easier time of it.

It seems impossible to gather up the willpower, summon enough energy, or even find something you enjoy enough to make a regular part of your routine.

And then there’s the time factor. Who has time to set aside an hour or more every day for exercise? 

But the good thing is that you don’t need that much time for a good workout. It only takes 30 minutes of activity each day to get you on the right path to a more active lifestyle, a healthier weight, and a happier life.

The recommended amount of exercise is 150 minutes of moderate activity per week. Or 75 minutes of intense activity each week.

And when you break those numbers down it’s really not that much activity being recommended at all. 150 minutes, when broken down into more a more manageable chunk, can come to five 30-minute workout sessions per week.

It might sound too good to be true, that 30 minutes of activity is enough to get meaningful results from exercise. So let’s first dig into why it is.

Can 30 minutes of activity really be enough?

It might sound too good to be true, that 30 minutes is enough to get meaningful results from exercise. But you can do more in 30 minutes than you think. And get plenty out of it. Here are just some of the benefits of getting 30 minutes of activity every day:

  • Mood boost

The post-exercise endorphin rush is a real thing. And it’s why you can feel so fabulous after a run or a great lift.

  • Reduce stress

Norepinephrine is a chemical that moderates and improves our response to stressful situations. Exercise increases the amount of norepinephrine produced in our bodies–giving you the ability to better manage stress.

  • Improve energy levels

You might assume that exercise just makes you tired. But making exercise a habit actually improves your energy levels every day. Exercise delivers more oxygen to your brain, circulates nutrients to your muscle tissue, and helps your cardiovascular system work more efficiently. This especially helps your body maintain high energy levels with less effort.

  • Improve self-confidence

Fitting a bit of movement into your day is one of the best ways to feel stronger and more capable on those days you feel a bit off. It’s easy to want to just zone out in front of the TV when you hit a snag you want to ignore. But going for a walk, a jog, or breaking out the yoga mat can get you back on track and feeling great about yourself.

5 tips to easily get 30 minutes of activity each day

So how can you make sure to get 30 minutes each day? If you’re busy or any exercise at all seems daunting to you–that’s okay. The key is to start slow and celebrate every win you have along the way.

You’ll have to try a few things before you discover what works best for you. So here are 5 common solutions that help others find time for exercise and be excited about it.

1. Break it up

Don’t have 30 minutes straight on some days? That’s okay.

While 30 minutes is a pretty short workout, with busy schedules even that amount of time can feel impossible. 

So instead, make time for 15 minutes of movement in the morning and another 15 in the evening. Even shorter time chunks like that are even easier to squeeze in.

Making time to move your muscles and get your heart pumping at all is better than not doing it.

You can also take a few minutes at your work desk. Do stretches in 5-minute chunks. That does wonders for your back and neck muscles that grow tense as we hunch over computer screens all day. It also helps you get the blood flowing to your legs and activates your muscles.

So on those super busy days, you can still find a few minutes here and there to get activity in. And over the course of the day, it’ll all add up.

2. Mix it up and tailor your workouts to your busy schedule

There are plenty of reasons to mix up your training routine. Some of those reasons have to do with building your well-rounded and overall health and fitness. But it’s also helpful so you can adapt to the busiest days of your week.

Some days are busier and you’ll feel more motivated to do yoga than you would be for a run. There might be days of the week that a workout class is open, while it isn’t on other days.

When you adjust your workouts to your routine and build in variety, you’re more likely to commit to the exercise you have planned.

3. Make it part of your commute

If you can ride your bike to work, that covers your exercise requirement and takes care of the practical necessity of getting to work.

4. Set up active outings with friends and family and partners

Making exercise a group activity is one of the best ways to make exercise enjoyable and to hold yourself accountable. 

It’s easy to do a lot of activities with others–any team sport, tennis, swimming, hiking, or dancing. Doing exercise with people you enjoy makes it more fun and gives you the added joy of making time to spend with the people who are important to you.

5. Do activities you like

Doing exercise that you truly enjoy is the most important piece of advice on this list.

Forget anyone telling you that you must do a specific exercise if you want to lose weight. Or that there are good and bad workouts depending on how hard you exercise, how fast you can move, or how heavy you can lift.

The important thing is doing something you love. Whatever brings you the most joy and gets you moving–do that the most.

Are there benefits to doing a mix of cardio and strength training? Yes. That’s why any personal trainer will recommend you do a mix of both.

But any movement is more important than doing the most specialized exercise out there.

If you aren’t sure what you enjoy yet, take some time to find what you enjoy. It could be swimming, hiking, walking, jogging, yoga, or playing basketball, tennis, or soccer. You might find that you love weight lifting. 

Just get out there and try a few things and when you find something you love, keep doing it.

Not Sure Where to Begin?

Any amount of exercise is easier when you have a support system.

And if you need that support network and expert guidance about how to pair exercise with a diet to get the best weight loss results, we’re here to help.

Reach out to our experts to learn more about your weight loss options and how we can help you achieve your goals.

Sources:

  1. Physical Activity Guidelines for Americans: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf