SO MANY INDIVIDUALS START AN EXERCISE ROUTINE, DIET, and still do not lose weight. This essay will help unlock your ultimate weight loss power: the game-changing strategies that transformed my body. Learn how I lose weight.
I need to cut as I prepare for my April 2024 physique competition. My preparation involves losing about 9 pounds over the next six weeks. I have already shed eight pounds.
I will focus on achieving weight loss through physical activity, including my exercise type and volume.
Read on, and I’ll explain what you need to know about exercise for weight loss — what kind, how much, and whether it even matters.
Finally, I’ll touch on how I use sleep to facilitate weight management. Today, I will not address how I am using diet to help manage my weight.
Shakespeare on weight
I could not resist offering some words from Shakespeare on weight. The Bard writes in Henry IV (part 1, act 3, scene 3):
FALSTAFF: Why, there is it. Come, sing me a bawdy
song, make me merry. I was as virtuously given as a
gentleman needs to be virtuous enough: swore
little; diced not above seven times — a week; went to
a bawdy house not above once in a quarter — of an
hour; paid money that I borrowed — three or four
20 times; lived well and in good compass; and now I
live out of all order, out of all compass.
BARDOLPH: Why, you are so fat, Sir John, that you must needs be out of all compass, out of all reasonable compass, Sir John.
FALSTAFF: Do thou amend thy face, and I’ll amend my
life. Thou art our admiral, thou bearest the lantern
in the poop but ’tis in the nose of thee. Thou art the
Knight of the Burning Lamp.
BARDOLPH: Why, Sir John, my face does you no harm.
Exercise versus diet
Which is more important regarding weight loss, exercise or diet?
You know the answer: Both are valuable. For me, diet has a stronger influence on my weight than exercise.
On the other hand, once I hit my goal weight, physical activity does more to keep me there and avoid weight gain.
Now that I am 60, I worry about diet-based weight loss effects on my muscle mass and bone density.
This relationship makes me even more inclined to do resistance training.
Diet basics
First, my goals. I need to lose about 1.5 pounds weekly over the next six weeks.
According to according to the 2015–2020 Dietary Guidelines for Americans,
To lose 1.5 pounds (0.7 kilograms) each week, I must cut my daily energy by 500 to 750 calories.
I must be careful: I know that my physical activity will drive me to want to eat more. My abs won’t pop until I reach a weight nine pounds below where I currently am.
Exercise
My biggest focus is on physical activity. When I am active, I burn more energy. I am disciplined about calorie consumption, so I will continue to shed weight if I burn more calories through exercise.
For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise practices:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods throughout the day can add up to provide health benefits.
- Strength training. Do strength training exercises for all major muscle groups at least twice weekly. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
My exercise
Let’s start with a nod to my favorite comedian, George Carlin.
Carlin was known for his black comedy and reflections on politics, the English language, psychology, religion, and taboo subjects.
Regarding the fitness craze, America has lost its soul; now it’s trying to save its body. — George Carlin
My exercise of choice is not running, swimming, or bicycling. What is my go-to physical activity? If you guessed brisk walking, that’s a bingo!
My fast walking (about 3.5 miles per hour) burns about 315 calories each hour.
Other physical activities
If walking is not your thing, here are the calorie burns associated with other exercise forms.
We assume you are 160 pounds (73 kilograms) and do the activity for one hour.
- Aerobics, low-impact — 365 calories
- Aerobics, water — 402 calories
- Biking, leisurely (under 10 miles per hour) — 292 calories
- Dancing, ballroom — 219 calories
- Elliptical trainer, moderate effort — 365 calories
- Golfing, carrying clubs — 314 calories
- Hiking — 438 calories
- Running, five mph — 606 calories
- Skiing, downhill — 314 calories
- Swimming laps, light or moderate — 423 calories
- Walking, 3.5 mph — 314 calories
What’s your favorite physical activity?
My approach
My walking activity yields more calorie burn than one might think (at first glance).
I aim for 60 minutes Monday through Thursday. On my long weekends, I get 2 to 2.5 hours.
Treadmill
If the weather is bad (rain is not uncommon in Seattle, as you know), it’s the treadmill. I have a NordicTrak device with IFit.
With my treadmill, trainers take me all over the world by video. The treadmill goes up and down with the trainer, with the speed automatically changing, too.
My treadmill goes up to a 40-degree incline (I am uncomfortable beyond 20 to 25 degrees) and as fast as 12 miles per hour. And no, I never get close to that speed!
You should aim for at least 30 minutes of daily physical activity as a general goal.
You may need to exercise more to lose weight, maintain weight loss, or meet specific fitness goals.
Does exercise promote weight loss?
Exercise promotes weight loss.
Consistent exercise is an effective (and sustainable) way to lose weight.
In one study, subjects did supervised cardio sessions, burning 400 or 600 calories five times weekly. Researchers did not provide diet advice or restrictions.
Most exercise participants had weight loss, averaging 10 pounds over ten months.
A control (no regular exercise) group had minimal weight change, dropping only one pound.
Focus on low-to-moderate intensity.
The study I just reviewed showed that exercise leads to weight loss.
I am up for about nearly two hours daily of walking at a low to medium intensity. I walk before, during, and after work to achieve this volume.
However, burning that many calories five days weekly is challenging for many others.
Low-to-moderate intensity physical activity makes sense for me to lose weight.
I don’t get too tired, and I don’t get a big appetite boost. If I want more of a calorie burn, I walk stairs or turn up the incline on my treadmill.
I don’t enjoy jogging or running.
Resistance training
Resistance training is the most important physical activity component of my weight management.
When I ask my patients if they exercise, I rarely hear mention of weight lifting (or any form of resistance training).
I am a big proponent of getting at least two days (weekly) of exercise to build strength and muscle.
12 to 15 reps, maximum
Here’s a problem: With weight loss, I hope to lose fat. Unfortunately, muscle loss often accompanies fat loss.
If I lose muscle, I will have more weight-training challenges. I want to maintain the weight I am lifting, even as I lose weight for my bodybuilding physique competition.
My rule is that if I can do more than 12 to 15 repetitions of a strength activity, I increase the weight or change to a harder weight-training exercise.
I train some body parts daily, but folks should aim for resistance training at least twice weekly. At the end of each exercise, I feel I cannot do anymore (or one to two additional reps, at the most).
Resistance training and weight loss
With weight training, I gain muscle mass (even as I reduce my fat levels).
Not surprisingly, cardio burns more calories per session than my resistance work.
Cardio sessions typically result in a higher calorie burn than weight training for a similar level of effort. Nonetheless, effective weight loss involves burning more calories than you consume.
We talked earlier about the calories burned by various exercises.
If you lifted weights for the same 30 minutes, you might burn around 110 calories.
Naturally, the more you weigh, the more calories you’ll burn. Now that I am losing weight fairly rapidly, I expect to burn fewer calories with each workout (even as I exert the same effort).
Still, my weightlifting will help me burn fat while maintaining (or building) muscle. And, of course, there is the cardiovascular health benefit, too.
Resistance training: wait, there’s more
A 2018 study investigated the impact of resistance training among inactive adult females. Researchers discovered this:
Resistance training (including weightlifting) led to a sustained increase in the participants’ basal metabolic rate (BMR) for up to 48 hours.
The basal metabolic rate represents the calories the body naturally expends during rest periods.
My key elements
As I ramp up my exercise program over the next two months, I will take some precautionary measures to stay safe and effective.
- I always take time to warm up. I usually walk on a treadmill for ten to 15 minutes at a low speed.
Benefits of Warm-Up Exercises
Find out about different warm-up exercises and learn whether they can improve performance and reduce your chance of…
- I always cool down after my exercise session. A cool-down usually means another 20 to 30 minutes of walking slowly.
The right way to warm up and cool down
Learn how to warm up and cool down the safe way.
- I gradually increase my physical activity, even if I feel strong daily. Moreover, I always start with lighter weights when weightlifting.
- I focus on technique. To keep good form, I take care not to lift too heavy.
Here are a couple more tips
I avoid dehydration, sipping all day from my steel water bottle.
I focus on getting adequate rest. More about that in a moment.
Finally, I realize that sometimes my scale shows no change. Muscle weighs more than fat, after all. Still, my body’s appearance is transforming.
Emerald Cup physique competition, here I come!
Emerald Cup – Ribic Productions
4:30 pm – IFBB Masters Check In5:00-7:00 pm – NPC CHECK IN (Mandatory for Friday athletes, optional for all others)…
Sleep and weight gain
I know that if I get short sleep, I gain weight.
First, I might be tempted to skip my next exercise session. I tend to make more bad decisions when I don’t have sufficient sleep.
My brain’s reward centers are active, and I seek comfort foods.
Short sleep also triggers a cortisol spike in my body. This stress hormone signals me to conserve energy to fuel my waking hours.
Researchers reported this remarkable discovery:
When dieters cut back on sleep over 14 days, the weight they lost from fat dropped by 55 percent, even though their calories stayed equal.
The subjects felt hungrier and less satisfied after meals and had less energy.
Hydration
I remember this famous line from English poet Samuel Taylor Coleridge (1772–1834). In The Rime of the Ancient Mariner, he writes:
“Water, water everywhere, nor any drop to drink.”
In simpler terms, this line suggests that even when surrounded by something, you might be unable to use it or gain any advantage.
But I do not have this excuse. I have easy access to water and frequently fill my steel-lined bottle with water throughout the day.
How hydration helps me lose weight
There are several advantages to taking in lots of water. Here are some benefits I get from the practice:
- Drinking water suppresses my appetite.
- As a physician, I know that if I become dehydrated, I may have trouble removing waste from my body.
- Water helps my kidneys to filter toxins and waste while retaining essential nutrients and electrolytes.
- I prefer water over calorie-containing alternative fluids. Over time, I have lost my previous preferences for very sweet beverages.
- Hydrating reduces the risk of problems interfering with my workout, such as muscle cramps and fatigue.
Hydration — my approach
There is no standard recommendation for hydration (humidity, temperature, age, body size, activity level, health status, and sus exposure all have influences).
Nevertheless, I aim for at least 14 cups daily. This amount is from beverages alone. I get a bit more from food.
Here are four of my approaches to getting adequate water:
- I drink at least one 8-ounce glass of water with each meal.
- I drink extra while working out.
- I always have a reusable glass- or steel-lined water bottle.
- I frequently consume grapes, berries, and cucumbers.
My water intake promotes weight loss by making me feel fuller and decreasing my hunger.
Moreover, I do not consume unnecessary calories from other beverages.
HIIT
High-intensity interval training is great for many but challenging for me.
High-Intensity Interval Training (HIIT): What It Is, How to Do It
WebMD tells you what you need to know about a high-intensity interval training (HIIT) workout.
First, I have a suboptimal right knee, the product of a winter encounter with an icy downslope.
Second, HIIT makes me very tired.
I might not show up for my next workout! If you enjoy it, good for you, but I will stick to exercises such as brisk walking.
Did I mention my age?
Final thoughts – How I lose weight
Exercise and a balanced diet are key to my dropping a pound per week over the next six weeks.
Of course, I will optimize my chances of success by having a moderate caloric deficit alongside my daily physical activity.
I also know that being consistent is key.
I hope you can steal some of my approaches if you are trying to drop (or maintain) weight.
Do you have other suggestions?
Thank you for reading “How I Lose Weight.”
