Why won’t exercise help you lose weight?

Movement and exercise/14 March 2024

I would like to draw your attention to the fact that the process of losing weight is not only about calorie restriction and increased physical activity, it requires a comprehensive approach, which I will discuss in the next article: "Reasons, that block weight loss"

Back to training.

Yes, physical activity and sports can be very useful for losing weight, but there are certain conditions under which they are ineffective. Many people still live with the idea that the process of losing weight is very simple: you eat calories - you spend calories. This is true, but by using physical activity that is not commensurate with your current health status, you can create more problems than you benefit.

Before you get on a treadmill or choose any other physical activity, you need to get a checkup that will help determine your body’s condition. Consult your doctor, an endocrinologist, who will prescribe you the necessary list of tests to see the data from the inside. You can also diagnose the state of your body using bioimpedance analysis, which shows the ratio of fat, bone, and muscle tissue. This diagnosis can be taken just for fun, but it is necessary when you need to choose the type, regularity, and intensity of training. At the same time, you should not be under any illusions - you will not be able to lose weight only at the expense of fat.

Do a comprehensive body check at least once a year.

Weight loss workouts should be done in the anaerobic zone. When training is carried out outside this zone, the fat burning process does not start, unfortunately. To understand whether the intensity of your training is sufficient, you need to determine your maximum heart rate. To do this, you need to calculate using the formula: 220 minus "your age". It is optimal to train in the zone of 60-70% of your maximum heart rate. With the help of, for example, a GARMIN watch or the same APPLE WATCH, you can track and control your heart rate during training. No calorie consumption, please) It’s a mistake to think that the higher your heart rate during exercise, the better. If you don’t have an adequate percentage of muscle mass to begin with, then a significant increase in heart rate will not burn fat either.

• training for less than 40 minutes will not give the desired result
• dividing workouts three times a day for 20 minutes is not an option
• "work off food in the gym" is not necessary
• doing two workouts a day for a non-professional athlete - bad strategy

Turn on your head and give your body a good recovery - this is the golden rule. Without this, everything will fall apart, absolutely. In addition, the process of fat burning occurs at night when you sleep.

And yet, consistency and regularity are very important. Even when the result is not immediately visible or you have already achieved it, you can’t give up and make the "credit work for you". This is a lifelong process, and when it’s done correctly, it always brings thousands of benefits to your health.

Take into account contraindications, study your body’s signals, and then physical activity will not only give you a good feeling and a fit body, but also have a positive effect on the cardiovascular system, increase your strength and endurance, reduce stress and definitely add health.

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