How Fast Do You Lose Weight When Exercising
If you've been struggling to transform your body and you're not sure what type of training you should do this is for you!
Now before I jump into the training aspect, I want to be completely clear that no training will outperform a focus on healthy nutrition habits (like protein every meal, drinking half of your body weight in ounces of water per day, and eating 4 servings of fruit/veggies per day) that most importantly allows you to get in a calorie deficit (eating less food then your body needs to maintain its current weight).
Most people usually are compelled to start a weight loss journey by doing vast amounts of cardio and that recipe is a disaster for long-term success and actually achieving the look you’re striving for.
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When it comes to doing more cardio as the sole way to lose weight, the body will adjust the hormones Ghrelin and Leptin to tick up your appetite and make losing fat much harder.
What tends to happen is when weight loss is taking with just a cardio approach 75% of the weight loss is from muscle tissue and water, while only 25% is from fat.
I’m not saying you shouldn’t do any cardio because I personally enjoy running and playing flag football—and I do them regularly—but that doesn’t mean it’s efficient or should be a top priority if your goal is to lose fat.
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Now if you want to completely flip those ratios and not only look the part but reap all of the internal changes, you must take a different approach.
First we would recommend working with a personal training who can take the guess work away. We know some great ones ;)
What we would do next is set a schedule and we recommend dedicated at least 2x/wk for your strength work and if you have more time you can add another strength day or start implementing some cardio training (which in combo with resistance training works great).
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Now you’ve got your schedule, it’s time to overview your training split which is what you’re going to focus on during each workout.
We think a full-body approach is usually best because it’s going to allow you to use more muscles during the week (releasing more hormones to elicit change) and maximize your time spent.
As you can see a lot of different variations are possible. Now that you know the 5 categories, let’s talk about how to use them to create a workout.
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You can set up your workout any way you like, but we know how important your time and efforts are so we think starting with 2 tri-sets is a great choice. You’ll do all of the exercises in A1-A3 before you move to the B exercises.
The structure of your workout doesn’t have to necessarily be exactly like the one above, but it should have as much balance and practicality as possible.
Below is an example of two workouts you can create and follow for 6 weeks before you change out the exercises to more advanced versions.
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When it comes to sets or rounds, doing about 2-3 is ideal and time-efficient. Most beginners might start with two sets for the first couple of weeks then move into three.
I hope this gives you an idea of what you could do and allows you to create your own workout that gets you to your goals in the safest and sexiest way possible.
If you feel like you need a little more support, we would love for you to come try us out with no strings attached.Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Helen West, RD — Updated on April 19, 2023
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Exercising has many benefits. Resistance training can help with weight loss by maintaining muscle mass and boosting metabolism. Cardio can also help but may make you hungrier, so try to eat mindfully.
If you’re trying to lose weight, you may be wondering how much you should be exercising and what types of exercise you should be doing.
At its simplest, losing weight means burning more calories than you consume. So, it makes sense to include exercise in your routine, since it helps you burn more calories.
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However, vigorous exercise can also help you work up an appetite. This may cause confusion about the role of exercise in weight loss and whether it can help.
So, what exactly is the purpose of exercise if you’re trying to lose weight? This article takes a look at the evidence to help you find the answer and figure out what’s best for you.
Aerobic exercise doesn’t have a major effect on your muscle mass, at least not compared to lifting weights. However, it is very effective at burning calories.
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A 10-month study examined how cardio without dieting affected 141 people with obesity or overweight. Participants were split into three groups and not told to reduce calorie intake (
Those who burned 400 calories per cardio session (5 times per week) lost 4.3% of their body weight, while those who burned 600 calories per session (also 5 times per week) lost a little more, at 5.7%. The control group, which didn’t exercise, actually gained 0.5% of their body weight.
Other studies also show that cardio can help you burn fat, especially the dangerous belly fat that increases your risk of type 2 diabetes and heart disease (
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That means adding cardio to your lifestyle is likely to help you manage your weight and improve your metabolic health, if you keep your caloric intake the same.
However, resistance training — such as weight lifting — has benefits that go beyond that. Resistance training helps increase the strength, tone, and amount of muscle you have.
One study of 141 older adults with obesity examined the effects of cardio, resistance training, or both on body composition during a period of intentional weight loss. This study found that those who did no exercise or cardio alone lost fat but also lost more muscle and bone mass than the groups that did resistance training (
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Higher amounts of muscle also increase your metabolism, helping you burn more calories around the clock — even at rest. This is because muscle is more metabolically active than fat, meaning it requires more energy (
Because of this, doing some form of resistance training is a crucial addition to an effective long-term weight loss plan. It makes it easier to keep the weight off, which is actually much harder than losing it in the first place.
High intensity interval training (HIIT) is a type of exercise characterized by short bursts of intense exercise followed by a brief rest before repeating this cycle. HIIT can be done with cardio or resistance training exercises and provides the benefits of both (
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One 2017 review of 13 high quality studies found that HIIT and cardio exercise provided similar benefits — namely, reduced body fat and waist circumference — for people with overweight and obesity.
Because of the intensity of HIIT, you should consult a healthcare professional before starting a new HIIT routine, especially if you have known heart concerns.
You’ve probably heard that physical exertion is a good way to work up an appetite, or maybe you even found yourself eating more than usual after a vigorous workout.
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One study in 20 active, healthy adults noted that they ate more food in the meal prior to a workout than after — and actually found that, overall, participants ate less food on the days they exercised than the days they didn’t (
In another study in 26 women with obesity on low calorie diets, researchers found that short HIIT sessions had a strong appetite suppressing effect (
Researchers have also noted that morning exercise appears to be more beneficial for energy balance and calorie intake than evening exercise — further supporting the theory that exercise can reduce appetite (
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Regardless, more research is needed, and hunger responses to exercise are likely highly individual. If you’re trying to lose weight but tend to eat more than usual after vigorous or long exercise sessions, consider shorter durations (like HIIT) or less intense exercise.
Regular exercise can improve your blood sugar control and may help reduce your risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers (
Exercise also helps you to maintain and grow your muscle mass, keep your bones strong and dense, and prevent the onset of conditions like osteoporosis — which is characterized by bone brittleness (
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Additionally, exercise offers some mental benefits. It can help you reduce your stress levels and manage stress more effectively, and it appears to offer some protection against neurodegenerative conditions like Alzheimer’s disease (
Keep these benefits in mind when you consider the effects of exercise. Even if it doesn’t make a huge difference for weight loss, it still has other benefits that are just as (if not more) important.
Because of its numerous health benefits, exercise should absolutely be a part of your routine — regardless of your weight goals. In fact, most successful weight loss maintainers listed in the National Weight Control Registry, who have lost at least 30 pounds (14 kg) and kept it off for at least 1
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