Diet or Exercise: Which Works Best for Weightloss?
What is the best way to lose excess fat?
A calorie or energy deficit is definitely required but what is the best way
to achieve it? Not all diet plans are
created equal.
The traditional weight loss mantra is:
Reduce calories, increase aerobic activity and eat a balanced diet with
plenty of complex carbohydrates for energy.
Many people find that using this formula doesn’t work, at least not when it
comes to achieving ideal body composition and maintaining results over the long
term. Why not? What are they doing wrong?
“A certain level of fitness is required for optimal health. However,
exercise is an inefficient way to create the desired caloric deficit to lose
excess body fat. In fact, overdoing it at
the same time a person is reducing calories is a problem for most people. The reason is that strenuous exercise without
sufficient base fitness while eating insufficient calories causes an unnatural
stress and a loss of lean body mass (LBM).
It is also difficult to create a sufficient enough caloric deficit with
exercise alone to see rapid results,” according to Tom Griesel, co-author of
TurboCharged.
The loss of LBM will lower base metabolic rate (BMR), which triggers
ancient survival mechanisms that are very difficult to override even if
willpower is strong. The body usually
fights back against the loss of LBM with increased anxiety and hunger. Even worse, any weight regained after a diet
binge will usually consist of more fat than muscle. This means that drifting back up to the exact
same starting weight actually leaves a person fatter than where they started
along with a lower BMR.
It seems that these facts alone would point us to using diet for caloric
reduction. However, this approach can also lead to loss of LBM and lower BMR.
So, what is the best way to lose excess fat while maintaining LBM?
Griesel adds, “The simple answer lies in adding more low stress daily
activities, which are fueled almost exclusively by fat, along with a minimal
but effective amount of strength training to maintain LBM and BMR. Combining
this with a large enough caloric deficit based around a diet of natural whole
food and a good nights sleep usually brings rapid success.”
Sound too simple to be true? If you don’t like strenuous exercise, don’t
have the time or can’t perform it at your current level of fitness, perhaps
it’s time for a different approach to finally lose those extra pounds.
So, what should you do? Keep diet
choices as natural as possible. Think
fish, meats, chicken, veggies, fruits, cheeses and nuts without too much
preparation. Simple is key. Then, work on squeezing in a mere minute of
exercise a few different times throughout the day. Try a plank or modified plank pose and hold
it for a minute. Squat against a
wall–much like as if you were sitting down on an imaginary seat, using the wall
for stability–hold for a minute. Try
60-seconds worth of push ups–or controlled push-offs–against the kitchen
counter while waiting for your teapot to boil.
Need more ideas? Pick up a copy
of TurboCharged. It’s filled with
them! Get moving! Everyone can find 3-5 minutes to change their health and
strength starting right now. It will
spur fat loss while increasing health and strength.
No comments:
Post a Comment