8 Exercise Tips for Weight Loss
Being active is essential for every weight-loss or weight-maintenance program. But what if you are putting the time into the gym and not seeing the results you have been working so hard to achieve?
Below are a few tips to keep in mind when you are exercising for weight loss.
Are you burning enough calories?
One pound of excess fat stores about 3,500 calories of energy.
The American College of Sports Medicine (ACSM) recommends two calorie-based tips for realistic, healthy weight loss.
- Burn between 300-400 per workout session.
- Create a daily calorie deficit of 500-1,000 calories through diet and exercise.
A healthy weight loss rate is 1-2 pounds a week. ACSM says losing weight at a faster rate can be harmful to some individuals and also is less successful in long-term weight loss.
If you are not sure if you are burning enough calories, talk to one of our personal trainers, nutritionists or engage in group exercise.
The Department of Health and Human Services recommends adults engage in moderate aerobic activity for 150 minutes a week or vigorous aerobic activity for 75 minutes a week. Moderate activity includes, but is not limited to, activities such as walking, hiking, gardening and bicycling. Vigorous activity includes, but is not limited to, activities such as running or jogging, swimming and speed-walking.
It is recommended to engage in 2 to 3 non-consecutive days of strength training per week. Strength training increases your resting metabolic rate (RMR), allowing the body to burn fat at a higher rate during your workout and, more importantly, long after.
Frequency of workouts
According to a study completed by The Journal of Strength and Conditioning Research, individuals who worked out 4 times a week lost substantially more fat than individuals who worked out 3 times or less per week. The subjects worked out 4 times a week for 30 minutes over the course of 8 weeks.
Working out 3 to 4 times a week is a good place to start.
Avoid routines in your workouts
If you avoid switching up your workout routines your muscles will become accustomed to the movement, resulting in fewer calories burned and less calorie-destroying muscle with every workout. Women’s Health Magazine recommends switching up your workouts every 4 to 6 weeks.
Don’t worry, the changes do not have to be severe. When looking at a workout there are four components: frequency, intensity, time and type. Changing 2 of these components every 4 to 6 weeks will keep your body guessing and the scale moving in the direction you desire. Additionally, adding small changes to every workout can help maximize your results.
Start working out with a personal trainer
A personal trainer is available to guide you, and you alone, through your weight loss journey. Our Nationally Certified Fitness Professionals will design a program made specifically for you and the goals you want to reach. Prime offers weekly coaching sessions, a nutrition plan and wearable technology to track your progress.
Join a group exercise class
Group exercise classes will help keep you motivated and your workouts fresh. Working out in a group ensures you stay accountable and will inspire you to step up your fitness game. View your local gym’s exercise class schedule to find classes ranging from boot camps, to yoga, to indoor cycling.
Find fitness friends
Research shows that you are more inclined to stick to your fitness and healthy eating goals when you surround yourself with those who are also attempting to live a healthier lifestyle. So find that friend or encourage someone you know to join your journey and take a look at our group classes.
Remember to balance exercise with a healthy, sustainable eating plan for optimal results. Check in with your physician before beginning a new exercise routine or making drastic changes to your diet.