Let’s face it, many of us have busy lives. So in trying to lose weight and get fit, we want to get the best bang for our buck.
When it comes to weight loss, there is really one best strategy. There is a multitude of studies out there, and they really do come pretty much to the same conclusion.
People who have lost (and kept off) a substantial amount of weight have been engaging in lots (an hour or more) of exercise every day.
Most calories per minute are burned during strenuous aerobic exercise. So an effective goal might be to get fitter, so you can exercise as hard as possible (without getting injured or having to quit too soon) in the time that you do have to devote to exercise, however long that would be.
Ignore the “fat-burning zone” on your machine. It is based on a kernel of truth that doesn’t apply to people who don’t have all day to work out. If you want details, I can explain them to you personally.
Two more points: How do you “get fitter”? And what about weights?
By training in intervals, alternating 4-8 minutes of medium intensity exercise with 1 minute spurts at maximum intensity, your muscles get more efficient (see last WYP issue), and you can train harder and harder (and it doesn’t feel “harder”).
The point of weights, or strength training, is to help you avoid injury, and hopefully, to increase the calories you burn by increasing the amount of muscle you have. It is fair to say that you have to lift very seriously and probably with expert advice in order to really build muscle mass. However, even a single additional pound of muscle will burn extra calories for you while you exercise aerobically. (It will not, contrary to previous arguments, raise your resting metabolic rate much.)
Experts do recommend a weekly schedule of exercising whereby you alternate days where you push yourself with days where you work out more gently. There is a science to this, as staying with it for the long haul is the key to success. But remember, if you don’t work out hard enough to lose any weight, even the long haul won’t get you there.
And finally, it’s not all about weight. Being fit and overweight is better for your health than being skinny and unfit.
What is your source of motivation? How do you keep yourself focused on your goal? I hope this newsletter helps. Please pass it on to your friends!
All the best,
Myrto
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