Many people think when trying to lose weight that they need to perform a lot of cardio and a lot of circuit training. This however is not true. It is also not true that you cannot lift heavy weights when trying to lose weight.
How to lose weight:
The ideal combination for losing weight has been described as through a combination of nutrition, cardiovascular exercise, and resistance training exercise. The most important aspect being nutrition. In order to lose weight, you must be in a caloric deficit for the day. What this means is that you must burn more calories that throughout your day and workout than you consume in food and drinks. A good way to monitor this is through a food log.
What is a healthy amount of weight to lose?
The recommended weight loss per a week is 1-2 lbs which is achieved by having daily caloric deficits between 500-1000 calories. During caloric restriction, it is recommended to maintain or increase daily protein intake to 1.5 – 2.0 g/kg of bodyweight and emphasize resistance training to prevent the loss of fat-free mass and resting metabolic rate. What does this mean to you? If you are serious about weight loss make sure you are keeping track of your calories, both burned and eaten. If you would like extra help or aren’t seeing the results you want, please contact Dr Ben Bagge at prokinetixrehab.com for his expertise in strength and conditioning! Stay tuned for future posts on how to make sure your diet is aiding in your bodies healing and performance enhancement instead of inhibiting your progress!
Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.