Achieving Healthy Weight Loss: How Should I Exercise?

Part 3 Of Our Weight Management Blog Series.

​Today we're diving into the realm of healthy weight loss by way of exercise, specifically. This is part 3 in our weight management blog series. Shedding those extra pounds isn't just about hitting the treadmill for hours or severely restricting your diet, it's about adopting a holistic approach that encompasses exercise, nutrition, and lifestyle changes, as we’ve explored in our previous posts. However, in this post, we are going to specifically explore the best practices for the types of exercise we should do to maximize our healthy weight loss, for both the beginner, and those who have been at it for a while.

​Types of Exercise:

1. Zone 2 Training: Zone 2 training, also known as aerobic base training, involves exercising at a moderate intensity (heart rate around 135bpm), where you can sustain a conversation. This zone helps improve aerobic capacity and fat metabolism. Examples include brisk walking, cycling (indoor or outdoor), swimming, or using the elliptical machine for 30-60 minutes at a time.
   
   
2. VO2 Max Training: VO2 Max training involves high-intensity intervals to improve your maximal oxygen consumption. This can be achieved through activities like sprint intervals, hill sprints, or circuit training. For beginners, start with 20-30 second bursts followed by 1-2 minutes of recovery. Intermediate exercisers can increase intensity and duration as they progress.
   
   
3. Strength Training: Strength training is crucial for preserving and building muscle mass, which boosts metabolism and enhances fat loss. Remember, when the body burns calories, it gets those calories from sugar, muscle, and fat, in that order. In order to maintain your muscle mass as you lose weight, you MUST build muscle while you’re burning calories. This is only done through strength training. This is especially important for us when we get older, as we lose even more muscle mass as we age. We’ll dedicate a blog post specifically on this in the future. Examples of strength training exercises include:
   ◦ Bodyweight exercises: squats, lunges, push-ups, planks, and burpees.
   ◦ With weights: deadlifts, bench presses, rows, overhead presses, and kettlebell swings.
   
   
4. Flexibility Work: Flexibility stretches improve range of motion, prevent injury, and aid recovery. Examples include Yoga, Pilates, dynamic stretching, and foam rolling.
   
   
   Beginner Workout Routine:
   • Zone 2 Training: 30 minutes of brisk walking or cycling, 3 times per week.
   • Strength Training: Bodyweight exercises, 2-3 sets of 10-15 reps, 2 times per week.
   • Flexibility Work: Yoga or gentle stretching routine, 20-30 minutes, 2 times per week.
   
   Intermediate Workout Routine:
   • Zone 2 Training: 45-60 minutes of moderate-intensity cardio (cycling, swimming, or elliptical), 4 times per week.
   • VO2 Max Training: 20-30 second sprints followed by 1-2 minutes of recovery, repeated for 20-30 minutes, 1-2 times per week.
   • Strength Training: Weighted exercises, 3-4 sets of 8-12 reps, 3 times per week.
   • Flexibility Work: Yoga or dynamic stretching routine, 30-40 minutes, 3 times per week.
   
   Nutritional Suggestions:
   • Beginners: Focus on whole, nutrient-dense foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Aim for balanced meals with appropriate portion sizes and avoid processed foods and sugary beverages.
   • Intermediate: Fine-tune your nutrition by tracking macronutrients (protein, carbs, fats) and adjusting calorie intake based on activity level and goals. Incorporate post-workout meals or snacks with a balance of protein and carbohydrates to support muscle recovery and growth.
   
   
   Remember, consistency is key when it comes to achieving sustainable weight loss. Combine these exercise routines with a balanced diet and prioritize quality sleep and stress management for optimal results. Here's to your journey towards a healthier, fitter you.

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Warm regards,

Dr. Dudley and Staff