Regular exercise is essential for losing body fat and maintaining muscle mass. In fact, it has been found that those who work out fi ve times a week lose three times as much fat as those who exercise only two or three times weekly. Exercise supports fat loss by:
• Burning calories and stored fat
• Raising the metabolic rate for four to 24 hours afterward
• Slowing the movement of food through your digestive tract, so you feel full longer
• Balancing blood sugar—exercise pulls stored calories (energy) in the forms of glucose and fat out of tissues, which helps balance blood glucose levels, making you less likely to feel hungry
MORE MUSCLE BURNS MORE CALORIES
It is a common misconception that aerobic exercise is the most effective way to lose body fat. Aerobic activities do burn calories, but resistance training plays a stronger role because it builds lean muscle mass, which boosts your metabolism, burns calories, and encourages the body to utilize fat more effi ciently as fuel. The bottom line is the more muscle you have, the more calories you burn. In fact, 1 pound (0.5 kg) of muscle burns roughly 50 calories per day, compared to 1 pound (0.5 kg) of fat, which burns only 2–3 calories per day.
CREATING YOUR FITNESS PROGRAM
If you have been sedentary all your life, the prospect of getting active may be intimidating, so take it slowly. If you do too much too soon, you may injure yourself or become too discouraged to continue. Here are some important points to keep in mind:
• Before you start an exercise program, consult with your doctor, especially if you have any health conditions or are taking medication.
• For guidance on proper exercise technique and help in designing a workout tailored to your needs, see a certifi ed personal trainer.
• To keep your motivation high, get a workout partner, vary your activities, and, most importantly, have fun.
• Don’t expect overnight results. Set reasonable goals, be consistent with your exercises,and you will see both the physical and emotional rewards.
• Be sure to drink lots of water during and after your workout, and make time to stretch your muscles.