Genetics, physical activity and diet are the three most important variables that influence both body weight and body composition. Research suggests that exercise alone, without sufficient dietary changes, is unlikely to result in significant weight loss for most people. A person can lose weight with an extremely high level of exercise, but even in these cases it is unlikely to lose more than 2 kilograms.
If you notice that you have a fast metabolism, you must pay special attention to replace the calories you consume during exercise with nutritious foods. No activity is off limits as long as you take care to replace the calories burned during exercise.
For example, if you go running for 40 minutes before work, it’s not enough to eat a slightly larger breakfast than usual. You need to eat about 500 calories more each day than you normally would. In addition to your normal three meals, you could eat a mini-meal before your run, another in the morning, and a slightly larger lunch than usual.
However, this is not a reason to eat junk food. Replace the calories you burn while exercising with healthy, nutritious foods like whole grains, fruits, vegetables and lean proteins.
According to the American Council on Exercise, muscle-building exercise programs with the proper intake of protein, carbohydrates and healthy fats can lead to muscle gain and fat burning without significant weight loss.
I Want To Get In Shape But Not Lose Weight
Maintaining weight requires a program that focuses more on building muscle and less on burning excess calories. Exercise programs that lend themselves to this type of goal include strength training and mass building. Fewer repetitions per set – usually six to eight – increase strength and build muscle without burning more calories than necessary. Working out harder and less frequently is also a good strategy for getting in shape without losing weight, since you’ll be resting more often.
Things to Note
Endurance training should be kept to a minimum to save calories that your muscles will surely consume as you build lean mass. Too much cardio will accelerate weight loss. Stick to shorter, more intense cardio sessions, such as interval training or speed exercises. According to the American College of Sports Medicine, interval training helps burn fat, but it also helps maintain muscle.
Protein should be supplied to help build muscle during exercise. If protein intake is insufficient during your program, you will eventually stop seeing results. A lack of protein makes it difficult to repair muscle damage that occurred during intense workouts. In this case, you may be able to maintain your weight, but your body fat percentage may increase as a result.
Carbohydrates are an important part of the muscle building process. They are important because they provide you with the quick energy you need during your intense workouts. Complex carbohydrates such as vegetables, oats and whole grains should be consumed evenly throughout the day. Stay away from excess sugar. If you’re trying to get in shape and maintain your current weight, you still need to consume carbohydrates to provide constant energy so you don’t feel tired during your workouts, according to the National Federation of Professional Trainers.
Fats are still important whether you want to lose or gain weight. Eating healthy fats like olive oil and avocado helps repair the body on a cellular level. Eating fat will not make you fat. Especially not during a strict diet where most calories are consumed efficiently. Fats also provide the extra calories you need to maintain your metabolism. If you exercise below your minimum daily calorie requirement, you run the risk of losing weight in the form of muscle mass.
Summarily, recent studies emphasize that regular exercise, even if you don’t lose weight, has health benefits. We make a big mistake if we take weight loss as the only measure of our athletic efforts. We make an even bigger mistake if it makes it easier to get discouraged and give up on staying fit and active cos there’s no loss of weight.
Did you find this article insightful? Find out if travelling is a hobby here.