THE SURPRISING TRUTH OF EXERCISE AND WEIGHT LOSS
Run. Run. Run. You can’t outrun a crappy diet and still expect to lose weight. Exercise is most definitely important for your overall health; however, when it comes to weight loss, both exercise and following a healthy diet like The Karina Method is king.
EXERCISE IS A MUST FOR STELLAR HEALTH
Movement is key so make it a priority to get into a solid sweat every single day. Calories burned must be greater than calories consumed to lose weight. Exercise is about much more than just weight loss - It may be connected with and can lower your risk of many diseases, including some cancers, heart disease, diabetes and obesity. Exercise improves mental health and improves your body’s ability to deal with stress.
Any kind of exercise (aerobic or resistance training) can actually help increase hormones that register fullness and lead to decreased hunger and fewer calories being consumed. YAY! Exercise is thought to reduce food cravings and reduce hunger hormone levels, all the while increasing the feeling of being full.
CARDIO QUEEN IS KING
Cardio exercises can help you burn more calories, increase the speed of weight loss and help reduce belly fat. Power walking, jogging, running, boxing, biking and swimming are just a few forms of cardio exercise. Adding 30 minutes of cardio and weight training a few times a week (the more days, the better!) can go a long way. Be mindful of tightening your core during your cardio to strengthen these muscles. Actually, be mindful of tightening your core even while you are sitting there reading this article!
HIIT FOR THE WIN
High-intensity interval training (HIIT) is a method of exercise that alternates between intense bursts of physical activity followed by a brief period of recovery, making sure to keep your heart rate up to boost fat burning. HIIT can burn more calories than other forms of exercise, which increases your body’s ability to lose weight, burn fat and may help you lose additional belly fat and achieve your six-pack abs sooner. For best results, make sure you practice both cardio and HIIT weekly.
FAT LOSS OVER WEIGHT LOSS
Many benefits of exercising may not be actual weight loss, but rather improvements in metabolic health, fitness ability and body composition. It’s important to retain muscle while losing weight, and exercise helps build muscle while losing fat. This may mean that the scale is not telling the whole story. Sometimes the number on the scale doesn’t budge, but overall fat has gone down and overall mental and physical health improves. So keep on, keeping on!
PUT DOWN THE FORK!
Have you ever worked out at the gym for an hour and then splurged with a big meal? Exercise often makes you overestimate the number of calories you've burned. Exercise doesn’t give you free reign to "reward" yourself with extra calories. Splurging does not support weight loss efforts and may actually cause weight gain.
KEEP IT OFF
Yay – you reached your weight loss goals! So now what? Keep up the good work! Continue eating healthy and keeping an active workout schedule. Most who have successfully lost weight are also the same people who exercise at least five times a week for almost an hour each session.
Food choice is key to straight-forward weight loss, and exercise helps you get there faster. You’ll lose fat while retaining muscle and your healthy body will help you feel better inside and look better outside. No shortcuts. No excuses. With dedication, accountability and persistence, you’ll not only feel great, but you will reach those wellness goals and actually stick to them.
To support you in your efforts: Check out TKM’s High Low Lean No nutrition rules found in THE KARINA METHOD RULEBOOK DOWNLOAD ASAP for more tips and tricks to get you to your wellness goals today!