Training for weight loss – your ultimate guide
There are so many reasons to get stuck into a workout programme
and weight loss is certainly one of the most common. If losing weight, whether a little or a lot, is a goal of yours, then welcome – you’re in the right place.
When it comes to weight loss, diet is hugely significant, but exercise is key, too. This is because fitness and exercise help improve the way in which the body burns calories.
But not all workouts are created equal when it comes to shifting the pounds.
The very first stage of a healthy weight loss workout training programme is to take a step back and work out your specific goals. Is reaching a healthy weight the priority, or are you more focused on burning fat to achieve a more athletic body composition?
Do you have a lot to lose or just a couple of kilos? Is your main incentive improved health or aesthetics? Both are valid reasons for wanting to lose weight healthily, but knowing your own “why”, and the outcome you’re after, will help your PT design a weight loss exercise programme that will work for you.
But when it comes to weight loss exercise, there are some fundamental principles that apply no matter what the goal. At its most basic level, weight loss comes down to calories in versus calories out – burn more calories than you consume and you’ll lose weight. Simple, right?
Sadly, not so much. For a start, the deficit required for one person to lose weight is not the same as for another. Secondly, counting calories – both in and out – isn’t practical or appealing for everyone. And thirdly, the basic in/out formula doesn’t account for body composition, which is an important aspect of many people’s weight loss goals.
What’s the best workout for weight loss?
HIIT
This stands for high-intensity interval training, and it involves repeated bouts of maximum intensity effort followed by short recovery. It’s fast, tough and very, very good at burning fat.
It’s also a great option for anyone short on time. Because of their fast and furious nature, HIIT sessions tend to be fairly short. If they’re not, well, you’re probably not quite working hard enough.
But the key word here is “high”. To truly count as high-intensity, your working intervals should be sending your heart rate shooting up above 80% of your maximum. And most people find it hard to push themselves to that sort of level, without a PT on hand to keep them motivated and on track.
Strength training
You may have heard myths about strength training and weight lifting making you bulky. But actually, the opposite is true. Muscle boosts your metabolism, meaning the more muscle you have, the more calories you burn.
So if you’re serious about losing fat, strength training is essential. By focusing on building muscle, your body composition can change drastically. But, we know strength training can be daunting, especially if you’re new to it. Working with a PT who understands your goals is the best way forward here – and your fast track to speedy progress.
Running
A weight-loss classic due to its impressive calorie burning capabilities, running actually comes in many forms. Whether it’s long and steady runs, short and sharp sprints or structured interval training, the best type of running for weight loss is the type you enjoy. And if there’s no type of running you enjoy, there’s no need to do it at all.
The thing is, running can be fantastic, but it is also incredibly taxing on the body. You’ll be doing yourself – and your weight loss goals – a favour by building up your running slowly, and in conjunction with strength training, to make sure your body is strong enough to cope with the demands running brings.
Walking
Possibly the most underrated exercise for weight loss out there. Simply adding more steps to your daily tally, and taking the pace up a notch can work wonders for the waistline. It’s low-impact, easily accessible for most people and by getting your heart rate up you’re increasing your calorie burn.
Walking is a great starting point for somebody completely new to exercise, but when it comes to weight loss, it’s most effective when done in conjunction with other activities.
So, when it comes to exercising for weight loss, know you have options. The best type of exercise is one you enjoy, and will happily maintain consistently over a period of time.
But the most effective weight loss workout strategy is to mix things up, combining steady-state cardio, intense HIIT and strength training to challenge your body, and power up its calorie burning abilities.