Weight Training- The Key to Success

Posted on February 2, 2015


By: Mimi Butler

weight training

Exercise- the key to successful dieting and keeping the weigh off. Exercise is critical and crucial in altering the body’s response to weight loss and stopping unwanted pounds from creeping their way back on.

Most nutritionists agree that in order to lose weight, one must reduce the number of calories you consume whether you exercise or not. This same theory therefore dictates that in order to keep the weight off, you must do the same. It becomes even more crucial because after losing weight, your body burns fewer calories than it did before because you have less body mass.

Many people become less active after weight loss. Studies show that the energy people use to perform non-exercise activity, such as standing, fidgeting, walking to the car, and other movement short of formal exercise, often declines substantially after losing weight. The theory being that because the body thinks it’s starving, it directs you to stay sill and conserve energy. Successful dieters typically burn fewer calories than they did when they were heavier, which often results in weight regain.

Studies have found that after losing weight, people who begin or continue an exercise program are less likely to experience as much weight regain. Scientists, however, have been somewhat less certain about what types of exercise are the best to protect against those unwanted pounds. Researchers at the University of Alabama decided to study the effects of different types of exercise on weight gain. A third of their subjects did not exercise, while another third followed an aerobic exercise program, and another third of their subjects began a weight training program. All of the subjects stayed on an 800 calorie a day diet until losing 25 pounds. Once the weight loss was achieved, the subjects continued to follow the exercise program but changed to a customized, supervised diet intended to result in neither weight gain nor loss. At that point, the researchers focused more on the exercise itself than the eating habits of the subjects.

The study found that the subjects who did not exercise did not move much during their regular daily schedule. They actually spent fewer minutes moving each day than they did before losing weight. Their resting metabolic rate declined as well because they weighed less. They ended up burning significantly fewer calories than they did before shedding the 25 pounds.

The subjects who performed aerobic exercise had a drop off in their metabolic rate as well, but had much less of a slump in the daily movements. The calories they burned in their non-exercise activities only declined slightly. They also had a tendency to walk, take the stairs, and fidget more than they had before they lost weight.

The increase in energy used to do daily non-exercise activities was the highest in the subjects who followed a weight-training regime. They tended to find that movement was much easier for them than it was before weight loss. The study showed that exercise – in particular, weight training – results in people tending to move more throughout the day, resulting in burning more calories and warding off weight regain.

Posted in: Health