Cardio work, strength training and counting calories and macronutrients (protein, carbs and fat) are the three big components of weight loss. You should be doing all three, but each of these is not created equally when you’re trying to lose weight.
Here’s how you should rank these three elements to achieve your weight loss goals:
COUNTING CALORIES AND MACROS
Logging your food is one of the most important components of weight loss. Figure out what a safe calorie deficit is for you (myfitnesspalcan help you do this），始终遵循这些准则，重量应减轻。减肥时，请确保重新调整您的日常目标。
恰当的例子：2010年，堪萨斯州立大学的教授马克·霍布（Mark Haub）在两个月内吃了27磅的体重，因为大多数加工过的小吃蛋糕和其他垃圾食品。他正常的“饮食”热量摄入量每天约为2600卡路里。当他进行“ Twinkie饮食”时，他每天将自己限制在1,800卡路里，并没有改变他的日常活动或运动。
Neither Haub nor I recommend the Twinkie diet or anything that’s equally non-nutritious, but the idea of eating less by being aware — by counting your calories — means it’s unlikely you’ll overeat.
Technically, you don’t have to exercise to lose weight. But, this approach isn’t optimal for overall health. Counting your calories and macros isvital for weight loss, but it takes more than that to be strong and healthy. Keep in mind, we are organisms that are dependent upon work — or, in other words, exercise.
观看>ASK A TRAINER: ON LOSING WEIGHT
BUILDING STRENGTH
Strength training isthe best form of exerciseyou can do, no matter your age or whether you are trying to lose weight. While not everyone loves the weight room, the return on investment — denser bones, stronger ligaments and tendons, better posture and, most importantly in this context, more muscle to burn calorie — is incredible.
READ MORE >10 OF THE BEST WORKOUTS FOR WEIGHT LOSS
您的力量对您与环境的互动方式有直接影响。您越强大，每天的任务就越容易，例如爬楼梯，带一个完整的洗衣篮和耙子。未来的力量训练：保留50年代及以后的肌肉将有助于延迟日常活动的帮助。您是否知道许多人必须登记入住来协助住宅的人这样做是因为他们无法下厕所，打开门或自己的衣服？肌肉是使我们动的动力，需要持续稳定的体重训练饮食。一种最佳，有效的力量训练方法：每周两到三天的蹲下，肩部压力和硬拉等完整的化合物练习。
CRANKING OUT CARDIO
Cardiovascular exercise is often thought of by the mainstream media and even some doctors as the best way to lose weight. It’s not. That’s not to say that it isn’t important, it’s just not at the top of the list.
I’m a big believer in being balanced, so every single one of my clients does some sort of conditioning work, whether it’s running on a treadmill, riding a spin bike or pushing a sled. I suggest twice-weekly sessions of 10–20 minutes of lung-scorching, high-intensity interval training. You can do these types of workouts at the end of your strength-training sessions or on the days in between.
Another option is to do low-intensity, steady-state cardio. It’s the perfect place to start if you are new to the exercise game or in the early stages of losing weight. Walking or using a recumbent bike are also acceptable for such workouts. Try doing this two times per week.
Remember: The best place to start when trying to lose pounds is counting calories. Make sure your daily caloric allowance is a safe deficit. Even if you don’t count your daily macros, your body does. Adding strength training will help you maintain your muscle mass for today and for the future. And, since no one likes to feel winded walking up a flight of stairs, round out your program with cardio conditioning work. Good health comes at a cost: time, energy, money, sacrifice and hard work. Keep in mind that the cost is even greater if you don’t commit.
