Exercise for Weight Loss and Maintenance

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Our last post was about customizing our diet, so it is time to turn to the exercise half of the weight loss equation.

If you currently do NO physical activity, it is important to get clearance from your physician before starting an exercise program. This is essential. Do not take chances with your health by skipping this step.

After making sure you are healthy enough to exercise regularly, decide how to incorporate all three aspects of fitness into your program. This includes cardiovascular (aerobic), strengthening, and flexibility. All three are equally important for total fitness and need to be included, but the proportions will vary based on your specific goals.

Of course, you are reading this because your number one goal is to lose weight. Both cardiovascular and strength training will help you with this goal. Cardio burns the calories at the fastest rate but strength training builds muscle, which increases your overall metabolic rate. Your program should include both elements, along with some stretching for a cool-down.

The fun part is in choosing the exact activities you participate in. There are so many out there and studies have actually shown that it is best to VARY your activities to improve your exercise efficiency. When you do the same activity all of the time, your muscles are trained, and no longer expend the same amount of energy. So go ahead and choose several different activities and alternate them to keep your body guessing and maintain your exercise efficiency.

As for strength training, there are several ways to achieve this and they don't all require equipment. Traditionally, strength training involves weights, either free or machine, but there are other ways to achieve this. Inexpensive dumbbells, resistance bands, and your own body weight can all be used for strength training. An abundance of information is available on line, in books, and on DVDs that can show you how to use these things and develop a balanced program using your choice of materials.

Frequency and length of time is an important decision. Of course, if you are just starting out, you will want to start low and build up. Start with maybe 5 or 10 minutes of activity per day and add 5 minutes per day until you are at your goal. My recommendation is to aim for 45 to 60 minutes of activity (combined cardio and strength) on most days (at LEAST 4 per week). If you minimize your rest periods between "sets" in your strength training, you will maximize the "punch" of your workout. By decreasing rest periods, you can also do more work in the same amount of time, he says, and that means better (and faster) results. Even in a 30-minute workout, reducing rest periods will increase your challenge level - which, in turn, will increase your body's ability to recover. So you end up in better shape in less time.

I've tried to cover the basics of designing your exercise plan for weight loss. There are plenty of programs out there that can be a good fit for you. They take the guesswork out of the process. But whichever program you choose, or if you decide to design your own, PLEASE check with your physician first!

Happy weight loss in 2010!!!

MommyDoc

Step Two: Which Plan is Right for Me?

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After accepting the fact that you need are in this for the long haul, both diet and exercise wise, and that what is going to work best is an individualized program, it is time to find a plan that is going to work best for YOU. There are so many different factor that determine what will work best for you that they can't be addressed in a single post, or even a series of posts. That is why I am interested in working one-on-one with people and developing individualized plans for them. But we will discuss several factors that are important in choosing a plan that is going to be right for you.

Your lifestyle is all-important. How often will you be able to eat. A bare minimum for success is 3 meals and 1 snack, but if you can eat more frequently, 6 small meals/snacks are better. Are there any specific foods you cannot live without. Even if these foods are not "healthy" foods, forbidding yourself a food you love forever will set yourself up for failure. It is much better to have a "planned cheat" and incorporate that food into your diet once or twice a week in a specific amount. Likewise, if there is a particular food you abhor, it will not work to chose a plan that makes you eat that food daily. Instead, substitute a different food that is similar nutritionally, or chose a different plan.

Your lifestyle will also determine how often and for how long you can exercise. If you currently do no activity at all, you will want to start slow and build up to a certain goal. A goal to shoot for for weight loss is 60 minutes of cardio/strength training combined on most days (at least 5 per week). Believe it or not, you will need to INCREASE this amount for weight maintenance (to 60-90 minutes 6 to 7 days per week). The fun thing here is that you can chose your form of exercise and there are SO MANY of them! Lots of different aerobic activities exist for you to chose from. Strength training can be done using weights, resistance bands, dumbells, or your own body weight for resistance.

The problem with most "plans" is that they usually encompass EITHER diet OR exercise and not BOTH, which is REQUIRED for success. That leaves you having to pick one of each. That is fine and will work, but things can work so much better if the two compliment each other. That is what I would like to do for you, if you are interested. Please comment here or email me at MomDocTalk@gmail.com for more information.

In the meantime I wish you and yours a very Happy Holiday season filled with light and love.

MommyDoc