Creating an Effective Weight loss and Exercise Program

What do I need to do to loose weight?

Lets start with dispelling one myth: it is not possible to exercise effectively, in the absence of an underlying abnormal physiologic condition, and not loose weight. In other words, if your exercise program focuses on two key components in a simple formula required for weight loss, YOU WILL LOOSE WEIGHT. Those two key elements are: calories taken in - calories burned = weight gain, weight loss, or maintained weight. If you consume 3,000 calories per day and burn 2,500 calories per day you will gain weight. If you consume 2,500 calories per day and burn 3,000 calories per day you will loose weight. For instance,

3,000 kcal - 2,500 kcal = excess of 500 kcal per day. As discussed in the article on diabetes these excess calories in the form of sugars will get converted into fat, and any excess calories from fats remains fats. It is all stored in various places throughout the body.

2,500 kcal per day (diet) - 3,000 kcal per day burned (exercise) = -500 kcal loss. This means that 500 kcals were used for energy above and beyond what was consumed in the diet. Where did the other calories that were used for energy come from? Primarily from fat stores.When the body routinely turns to it’s fat stores as a source of energy, the fat stores get smaller and smaller. This is what leads to weight loss.

Note: for a more detailed explanation please consult with your Sacramento healthcare provider.

How do I know if I am burning enough calories to loose weight?

Exercise at the proper intensity level. When exercising, exercise at 55-69% of your target heart rate and sustain this level of exercise at your target heart rate continuously for the full thirty to forty five minutes without a break, assuming you can tolerate it (this may be something you have to build up to). For more conditioned individuals the percentage of your target heart rate can possibly be higher. When starting a new exercise program start off gradually, do not over exert yourself. A good rule of thumb is if you can hold a regular conversation then you are not exercising vigorously enough but if you cannot talk at all you are exercising too vigorously. Calculate target heart rate, after an exercise free night of rest, as follows:

• Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example, (76 + 80 + 78) / 3= 78.
• Find your maximum heart rate and heart rate reserve.
• Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be 220 - 24 = 196.
• Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example, HRmaxRESERVE = 196 - 78 = 118
• Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example, (118 * 0.6) + 78 = 149.
• Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example, (118 * 0.8) + 78 = 172.
• Combine the values obtained in steps 3 and 4 and divide by the number 2. For example, (149 + 172) / 2 = 161
• (web site: www.wikihow.com/Calculate-your-Target-Heart-Rate)

If you exercise at the appropriate intensity level, and maintain this level continuously for thirty to forty five minutes 4-7 days per week you will loose weight. To check your heart rate, check you carotid pulse for ten seconds (you can also purchase a heart rate monitor). Multiply this number by six and this will tell you what your heart rate is. Resume exercise immediately. If it is too low increase the intensity of your exercise level, i.e. increase the incline on the treadmill from 4 to 5, 6 to 7, etc. Do this for two to three minutes then recheck you heart rate to ensure you have reached your goal.

You do not need to exercise for hours on end to loose weight. You simply need to make sure that the time you are exercising counts. If your heart rate is too high then reduce the intensity of your work out until you reach your heart rate goal.

Note: before starting a new exercise program please consult with your Sacramento healthcare provider.

What to do when you STOP loosing weight after you’ve started an exercise program.

When you reach a plateau and weight loss seems to level off, again go back to the simple formula: calories in - calories out. DO NOTreduce your food intake when you reach a plateau if you have already restricted your diet. This will only make weight loss more difficult. Your body will interpret this as starvation (for diet tips see article “The DASH Diet Action Plan”). INCREASE your work out intensity, instead. When you reach a plateau, your body is telling you that you are getting in shape. The same level of physical activity that previously may have exhausted you no longer does and you are now on cruise control. But you can’t be on cruise control if you want to continue loosing weight. So again increase the incline on the treadmill, increase the resistance on the cycle, increase your dumbbell weight, etc.

It is also possible to loose by combining aerobic and non-aerobic type exercise. For example, weight training in a circuit. Start with a complete upper body work out, then a complete abdominal workout, then a complete lower body workout. Do one set of fifteen reps of each exercise type (at least three different types). Go through at least three different types of upper body exercises doing fifteen reps each of each type.

For example, start with the upper body. Do one set of fifteen working triceps, biceps, and deltoids. Perform these exercises without taking a break in between. When you have completed the forty reps total (fifteen reps for each muscle group), immediately begin the abdominal exercises. Again, do fifteen reps of each exercise type (at least three different types) for a total of forty five reps. When you have completed these exercises, without taking a break in between, immediately start your lower body exercises. Do fifteen reps of each exercise type (at least three different types) for a total of forty five reps. When you have completed these exercises, without taking a break in between, start over at the beginning with upper body exercises. Repeat this circuit of exercises for a continuous thirty to forty five minutes without taking a break. As long as you exercise at your target heart rate and sustain this heart rate for thirty to forty five minutes, this is an effective way of adding weight training to your exercise routine while continuing to burn enough calories for weight loss.

This is a wise choice because muscle is more metabolically active than fat, meaning muscle burns more calories at rest than fat. So building muscle bulk is just as important as losing fat and it boosts your metabolism.

DO NOT increase the length of your exercise program. This is unnecessary, unless you are a performance athlete or are training for a competition of some sort. If the program is not the most effective program doing, it for thirty minutes or an hour isn’t going to make much of a difference. The best thing to do, again, is to make sure that the time you do spend working out is the most effective time.

Finally, once you have reached your weight loss goal, maintain this level of physical activity to sustain it.

So when it comes to calories think one thing: Burn Baby Burn!

Note: some Sacramento medical benefits providers offer discounted premiums for individuals who have healthy lifestyles. For more information please consult with your Sacramento healthcare provider.