It’s tough to know how exercise is going to translate into health for all your body parts, and ultimately end up with the right weight reduction and body shaping while maintaining healthy bones, breasts and waist. Both are possible, but some fine tuning may be necessary. Your physician’s exercise goal for you is to maintain enough exercise to be vigorous, have better cardiovascular health, to lessen risks of strokes and blood clots, to think better, to sleep, to have better sex, to feel better, keep your weight in the healthiest range it can be, and finally perhaps to look better! While all those benefits can be obtained, for long term sustaining of those benefits you have to look at exactly the relationship between exercise and nutrition to realize the weight loss and body shaping benefits.
1. Protect your soft parts, and it’s simple, just means wear enough support to prevent jostling, and enough padding to prevent bruising.
2. Weight loss is not going to be possible if you balance that extra energy expenditure against calorie intake because you are hungrier. Are you eating more just because you exercise? Watch those hidden calories when cooking, shopping or snacking. For those trying to lose weight, you still have to cut your calories when you exercise unless you dramatically increase your exercise.
3. Bone health can be tricky, diets heavily leaning towards severe calorie restrictions and too much protein have been associated with bone losses of up to 10%, that may be difficult to regain if you have to keep your calories low. Get a consultation, sometimes bone turnover can be determined with testing.
4. Some overall weight changes can have to do with the body composition. Fat weighs less than muscle, and if you are not losing on the scale, but your clothing is fitting better you can possibly be gaining muscle faster than you are loosing fat. You can miss estimate how much body fat you have if you are just judging by your look, or your outfits or even with over the counter pinch tests. Only accurate measurements of your fat and muscle mass will tell you that, and if you go by the scale or inaccurate measurements you may have been just plain dehydrated when you weighed?
5. Are you improving your body composition? The type of exercise you do will affect if you are actually able to make the changes mentioned above, so you may have to switch up the routine. If you want to add muscle you have to do some resistance training.
6. Are you body shaping, when it comes to the last few pounds Coolsculpting may help achieve six-pack definition and slimmer thighs if genetically you always keep a few pounds there.
7.. Do you ever switch up your exercise routine so that your getting the most benefit, like everything else, once we get used to a routine we probably are able to accomplish it more efficiently, but in this case efficiently means with fewer calories being burned.
8.. Weight loss is difficult through exercise alone as we just mentioned. Many people overestimate calories burned during exercise and underestimate their calories consumed. Weight loss comes down to burning more calories than you consume. One pound of fat contains 3500 calories for some, but 4000 calories for others . To lose one pound, one must burn 3500 (4000) more calories than consumed. That means cutting at least 500 calories per day to lose one pound per week. Be patient! If weight loss is your goal, recognize the weight loss probably won’t come off with exercise alone. Try keeping a food diary to keep track of what goes in, it may surprise you! However, as a side note, aerobic exercise will help weight loss more efficiently than resistance training.
9. Running can be hard on joints especially knees. Make sure you have good technique with a smooth gait, proper shoes with a good sole, and during the day good posture,
10. Use measurements as much as the scale. Healthy weight means healthy waist to hip ratios. We all know that muscle weighs more than fat. Even though the scale may show a higher number, building muscle increases metabolism, so you burn more calories throughout the day. If you would like to see more results with weight loss, continue strengthening exercises to build muscle while increasing your aerobic exercise to burn more calories.
11. Resistance training alone will not firm underarms but there are treatments that can work such as the PelleFirm Body Treatment at Hada Cosmetic Medicine.
12. We can not measure the success of our exercise program through the results seen on the bathroom scales. Don’t let the scale dictate how good you feel about exercising. If you are looking for additional measurements of success, ask you doctor about testing body fat composition, as well as blood pressure, blood sugar, your cholesterol, and your pulse rate. You may have lots of health benefits of exercise beyond your bathroom scale. You may be gaining weight but decreasing fat! You therefore may also measure your success in inches lost. Don’t be too hard on yourself and stay objective about the changes in your body and the benefits exercising has on your bone density, cardiovascular system, mood, and body composition.
13. Our bodies become more efficient at a particular activity the more we do it. This may mean the same activity will burn fewer calories after your body has adapted to it. Try switching up your routine to continue gain fitness, lose weight, and keep your exercise regimen fun.
14. Guidelines vary the 2008 Federal Guidelines for exercise is at least 150 minutes a week of moderate-intensity aerobic physical activity. The Institute of Medicine suggests 60 minutes a day which is 420 minutes per week of moderate-intensity activity is the only way to prevent obesity! Harvard School of Medicine broke the tie with a 2010 JAMA publication stating that while the Feds are on the right track to prevent chronic diseases, ,the IOM guidelines were best for weight control.