If you’re breaking a sweat multiple times throughout the day, going between the gym and at-home workouts, but aren’t experiencing any weight loss, the reality is that something is off. It could be that you need to add a nutritional component, change what exercise you do, or adjust something else in your workout. You can shed pounds without exercising all day, and here’s why.
Fitness and Weight Loss: Quality, not Quantity, Matters the Most
How you exercise is much more important than the amount you do. Let’s say that you do an inefficient workout three times a day. Do you think that will lower your body weight? Probably not. On the flip side, what about focused 30-minute bootcamp sessions at a gym near me? Yes, that is much more likely to lead to the weight-loss results you’re looking for than a moderate one-hour workout, especially in combination with eating right.
The key is focusing on quality, not quantity. It’s a smarter approach. The reason it works so well is that you are doing short, intense bursts of energy, pushing your body to its limit in this way until the workout is over. There’s a good reason why HIIT workouts in bootcamp style are popular; that’s the way they’re organized.
Don’t believe me? There’s science to back it. Those short bursts I mentioned force the body to burn energy and continue to burn it after you’ve left the gym. It’s an afterburn effect, as some people call it. The scientific term is Excess Post-Exercise Oxygen Consumption or EPOC. In its most basic sense, you continue to burn calories after the workout is done as your body is in recovery.
As for exactly how long EPOC lasts,more research is needed. It could be that, as each body is different, the length of time varies from one individual to another. Of course, don’t expect it to last several hours after you’re resting, although that would be nice. With that being said, the calorie count can be significant.
So Why Is There Still This Myth about Hour-Long Workouts?
Good question. Logically, it’s not a bad argument when you initially think about it that the longer you spend exercising, the more pounds you’ll lose. And long workouts can certainly be effective; don’t get me wrong here. But let’s be clear: spending hours at the gym isn’t necessarily a good use of your time.
For example, you might overuse a muscle group, putting you at risk for injury. Plus, you likely don’t have hours to spend on fitness during a busy day, between work, family, friends, and self-care. You might even be overtraining, which can set you back in your fitness journey, making reaching your goal of seeing a certain number when you step on the scale take a lot longer.
As for why there are myths in the fitness industry, the reality is that misconceptions occur because of a lack of know-how and experience. Hopefully, in time, these untruths will disappear.
Exercise as Only One Component in Weight Loss
Another point to address is that exercise is part of a plan to lose weight, not the only thing that’ll get you to your goal. Exercise alone might not get you to the goal post as you can pedal on that spin bike all day, but you’ll just eat those calories lost afterward unless you are on a healthy meal plan, and that undoes all your hard work. You won’t take off a lot of (or any) pounds with that approach.
A healthy weight loss plan includes healthy eating, 30-minute targeted workout sessions, and consistent rest when not exercising. Rather than disregard the importance of fresh fruits and vegetables, for example, I encourage you to look at them as boosting the benefits of your workouts.
A balanced diet with sensible portion sizes provides you with the nutrients to keep going. It also helps reduce the chances of being moody after a workout. As for getting the rest mentioned, that matters so much because your body is repairing itself while you sleep. Plus, you’ll likely feel more energy to fuel your next workout when you sleep and eat well.
Keeping the Weight Off: An Important Topic to Discuss
I also want to include a discussion about maintaining weight loss as many people focus on shedding the pounds only, rather than looking at the long-term picture. Keeping off the lost weight can be really difficult for some folks.
The key is developing good habits. That means a consistent workout schedule, which can be three times a week for 30 minutes each, depending on what you find suitable. That can help you maintain any lost weight and also keep muscle tone. Of course, continue to eat in a healthy way.
Try to reduce stress, too, if you can. Stress can disrupt hormones. It can even add weight around the stomach area.
With habits in place, you are much more likely to stick with this healthy lifestyle. And if you have setbacks, just look at tomorrow as a new day and get back on track. You’re doing great! Remember, there is no such thing as perfection; the goal here is to develop good habits to improve your health for a better overall life quality.
While extreme dieting might sound appealing for losing weight quickly, it’s not likely to be sustainable. That also holds true for working out for hours at a time, day in and day out.
Conclusion on Exercise, Your Body, and Healthy Choices
Losing weight is about being consistent and being smart about it. That involves approaching fitness with an objective in mind, doing 30-minute sessions, eating in a healthy manner, and getting plenty of rest. This sounds straightforward, and it is when you put your mind to it. That is the way many people shed pounds and keep it off.
Please note: Every person is different, and results are not guaranteed. Always see a doctor before changing your fitness routine or eating plan. That way, you get medical approval for your safety.
