To lose weight, make your exercise challenging
For the past few columns, we've talked about how there is no shortcut to losing weight.
In order to lose weight successfully, first you must ensure that your diet is based on whole, "real" food rather than shakes, supplements and pills. Such a diet is healthy, sustainable and will result in lasting weight loss. Second, you should engage in an exercise program, and that program must be reasonably challenging in order to result in further weight loss.
As you likely already know, exercise is crucial for building and maintaining heart health. The U.S. Department of Health and Human Services recommended in the 2008 Physical Activity Guidelines for Americans that we perform a minimum of 150 minutes of moderate intensity aerobic exercise every week. This amounts to 30 minutes of moderate exercise, such as walking, five times during the week.
Now get this: This minimum exercise recommendation was given in consideration of overall health, and not for weight loss. In other words, there's a good chance that 150 minutes per week isn't enough for you to lose weight -- especially if you have been an exerciser for a long time.
I have a question for you. Have you spent the past several weeks, months or years faithfully adhering to a workout routine with little to no results to show for it? If this is you, and you've been exercising 150 minutes or less each week, I encourage you to bump it up.
Matter of fact, the HHS suggests that those seeking to lose weight aim for 300 minutes of exercise per week, which amounts to one hour, five times a week. It might sound like a big jump, but it is a fact that if you want to lose excess pounds, your exercise routine has to get you out of your comfort zone.
Not only should you aim for longer exercise sessions, but you should also consider making each exercise session more intense. If you want to lose weight but you're not getting at least a little breathless and sweaty while you're exercising, you have room to work a bit harder.
For my walkers out there, that might mean you pick up the pace, pump those arms, wear a weighted vest or walk a more challenging course that includes hills. Those in a kickboxing class might need to put more force into their kicks and punches.
Whatever it is that you do, don't be afraid to make it challenging. If you keep it comfortable, you'll most likely stay the same. If you make it a little uncomfortable, your body has no choice but to change.
It's only right for me to say as I conclude that there is indeed such a thing as making your exercise routine too hard, and if you feel like you are on the verge of hurting yourself or passing out, you are overdoing it. These days, high-intensity workout regimens such as Crossfit and Insanity are very popular due to the fact that those who participate in them tend to get definite, rapid results.
Some sedentary-yet-ambitious individuals might be considering such routines, and I will say that while you have the right idea about making your exercise routine challenging, and while you might be ready for such routines, today most likely isn't that day. You first need a foundation.
Make sure your exercise routine is realistic for your personal fitness level. After all, the purpose of exercise is to improve your health. What a shame it would be to destroy your health by exercise.
Peach County resident Shawn McClendon is an ACE Certified Personal Trainer and owner of the health/fitness blog www.YourHealthAtTheCrossroads.com. Contact him at shawn@yourhealthatthecrossroads.com.
This story was originally published April 2, 2016 at 12:00 AM with the headline "To lose weight, make your exercise challenging ."