Weight loss happens when you expend more energy than you take in through your food. When you’re in a calorie shortage, your body uses up fat stores as energy. However, this does not necessarily equate to sustainable weight loss. Excessive weight loss during a short period of time can have harmful effects and long-term effects.Therefore, the combination of exercising and a nutritious diet are considered to be the most effective combination for a healthy mind and body.
The goal of exercising shouldn’t be based mainly on weight loss. Instead, make it a lifestyle! there are some health benefits of regular exercising:
Improves metabolism: One study in mainly shows that increased muscle mass from exercise helps support metabolism.
Reduces stress: Exercise releases endorphins, which can definitely affect an individual’s hormone regulation and mood. Excess stress-induced hormones such as leptin and ghrelin can increase hunger while decreasing the feeling of fullness.
Energy levels increases: Consistent physical activity has positive effects on energy levels.
Fat-loss: Exercise such as resistance training or interval training can help to use the glucose stores in the body, by improving body composition and reducing fat
Improved overall well-being: Exercise provides a mind-body connection, which can definitely influence nutrition choices, improves consistency, and boost motivation.
Resistance training, also known as weight or strength training, involves exercises using your own body weight as resistance. additionally, workout bands, weights, or machines can also be used to level up the workout. Resistance training exercises can help increase muscle mass, which certainly influences metabolism and weight management. As your muscles contract against the resistance, tiny tears take place within muscle fibers, which change the shape of your muscles over time.
Lifting weights is a great form of resistance training. It can help to improve body composition by burning fat while increasing muscle. Weight training can also improve fat oxidation, by helping your body to use fat stores as energy after a workout. Bodyweight exercises such as Pilates, squats, press ups, or planks are all good forms of resistance training. As we get older, we tend to lose muscle mass, which is why resistance training should be essential for everyone and crucial for longevity.
High intensity interval training (HIIT) training pairs short bursts of maximum-intensity activity with periods of low-intensity activity or rest. During a short period of time HIIT can burn lots of calories, without the need for excessive cardio, such as in the long run. This can help to preserve muscle mass while still using up energy stores within the body. Intense bursts of activity help your body to quickly use glycogen stores within the body as energy. Once those are used, then your body uses fat stores as energy.
HIIT is recommended for your cardiovascular health, improving heart health, and reducing the chances of heart-related diseases. Examples of HIIT include jumping jacks, push-ups, dynamic lunges, and sprint intervals. Remember to start gently, being mindful of the impact on your joints.
Aerobic training, such as dancing, running, swimming or cycling, causes the heart rate to increase during a given period of time. This helps to burn energy stores within the body and reduces excess fat. Aerobic training challenges stamina and strength and helps to improve overall fitness levels along with heart health.
However, it’s important to view weight management from a holistic perspective. Taking into account good nutrition, sleep, metabolism, and mental health can to provide sustainable long-term results. Following unhealthy trends, such as cutting out whole food groups or excessively exercising, can damage your metabolism in the long-term.
Constant exercise—a mix of resistance training, HIIT, and aerobic training—can improve your mental well-being and physical health, which in turn encourages healthy habits. When it comes regarding to exercise, mainly focus on sustainability, and remember to work with your body, and not against it.
