Home
>
Weight Loss
>
New Weight Loss Plan -- Resistance Training

New Weight Loss Plan -- Resistance Training

My last article, Make Diets Work, concluded that dieting the old way (eating fewer calories) doesn't work. Diet shock, slower metabolism, and eventually, weight regain are inevitable consequences of dieting to lose weight.

The only two options are to stop dieting and exercise only or continue dieting as usual with additional steps to prevent diet shock from initiating the weight regain reactions. This article is on exercising to lose weight.

How Exercise Can Help You Lose Weight

There are two ways in which exercise can lead to weight loss. The first way is simple thermodynamics and the second way is metabolic.

1. Thermodynamics and Weight Loss

Weight loss will occur when the amount of energy you consume (calories) is less than the amount of energy you use or "burn." You can achieve this state, referred to as a negative energy balance and represents a true energy deficit, by eating fewer calories, exercising more, or both.

Let's look at a simple example and use exercise as the sole means of creating a negative energy balance, which will lead to weight loss.

Before Exercising...

Energy in (calories consumed)=3000

Energy out (calories used or burned)=2700

Total energy= +300 calories extra that you will store as fat

After starting an Exercise Program...

Energy in=3000

Energy out=3100

Total energy= -100, utilize stored energy to make up the 100 calorie deficit

On a daily basis, by exercising, you'll create an energy deficit of 100 calories that your body will fix by using stored energy. This results in weight loss. No fancy diets, no added cost, no diet shock and weight regain, just weight loss by moving your body in some consistent manner, called exercise.

Historically, this option makes the most sense, too. Your extra weight is extra energy collected over the years. So why not do something that directly gets rid of the extra energy keeping you overweight? This is what exercise does. It burns the extra energy you have by physically working your muscles.

Dieting to lose weight, on the other hand, is an indirect attempt to burn the extra energy packed away as fat.

2. Metabolic Weight Loss

The more you exercise the more you use muscle. The more you use muscle the more metabolically active muscle becomes. This means, even at rest, you'll burn more calories and protect yourself from gaining weight in the first place.

The Best Exercise

Read up on circuit training. This uses both aerobic and anaerobic exercises in one program. I wrote about this two years ago and you can read parts of my original article at circuit training.

I use resistance bands instead of weights for the anaerobic part. They are easy to use and, if done properly with stretching, can lead to toned muscles fast. Toned muscle means fast metabolic rates and the best protection from weight gain known to man.

Conclusion

Stop dieting and start moving! This is the best way to lose weight and to keep it off. Diet shock, weight regain, and the Yo-Yo Diet are no worries of yours if you exercise to lose weight.

To Healthy Living!

Michael A. Smith, MD
Chief Medical Consultant
Diet Basics Website

Dr. Michael A. Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to the on-line dieter. Please visit his site at circuit training and learn how to make your diet work.

Twin Lakes rental limo .. Lockport Chicago limo O’Hare

In The News:

Home inventory and restoration apps help itemize and track every item in your home in the event you have to make an insurance claim after a natural disaster.

The White House launched a new cybersecurity safety label, the U.S. Cyber Trust Mark, intended to help consumers make informed decisions on smart device safety.

Today's tech can help make life so much easier — if you know how to use it. Here are a few tips on the quickest and best ways to make your phone, laptop and other devices work for you.

Tech expert Kurt “CyberGuy" Knutsson offers Windows 11 restart fixes: Update drivers, run system scans and check hardware.

Sony and Honda's Afeela 1 EV launches with advanced tech and entertainment for $89,900. Tech expert Kurt “CyberGuy" Knutsson gives his takeaways.

With limited hard drive space, tech expert Kurt “CyberGuy" Knutsson offers these tips for storing large video files and photos.

Tech expert Kurt “CyberGuy" Knutsson says the $236,000 Yangwang U9 electric hypercar boasts 1,287 horsepower and can jump obstacles.

Flip phones are harder to block spam calls from, but it's not impossible. Kurt the "CyberGuy" explains how to stop incoming robocalls on your flip phone.

With so many notifications buzzing our phones these days, it's tough to distinguish between legitimate messages and possible scams. Kurt the CyberGuy helps unravel the mystery.

Scammers have a new trick where they pretend to be job recruiters to plant malicious apps on your devices. It all starts with a deceptive email.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Kurt the CyberGuy breaks down why those emails that warn that "Your Apple ID has been disabled" is most likely a scam. Here's how to protect yourself.

Even small mistakes can negatively impact your credit score; here are some of the most common credit report errors and how you can fix them.

Tech guru Kurt "CyberGuy" Knutsson explores the many different ways you can repurpose that old iPhone of yours rather than trashing it.

A pioneering artificial intelligence and robotics company from China has developed a repository of over 1 million robotic movements to provide robotic training.

Kurt "CyberGuy" Knutsson reveals the warning signs and steps to take if you suspect that your personal computer is infected with a virus.

Researchers found in a study that users of a robotic prosthetic hand could successfully grasp and move two objects at once without dropping them.

The James Webb Space Telescope captured photos of one of the earliest supernovas ever seen using infrared technology, and creating a time lapse of the phenomena.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

New Mac malware variant targets browser credentials and personal data, researchers find. Kurt “CyberGuy" Knutsson gives tips to safeguard your Mac from the latest malware threats.

The Jetson One eVTOL showcases air racing potential, ushering in a new aviation era. Tech expert Kurt “CyberGuy" Knutsson says the race for eVTOL supremacy is just beginning.

Tech expert Kurt “CyberGuy" Knutsson reveals that hackers stole data from Gravy Analytics, a major seller of smartphone location data to the U.S.

Kurt “CyberGuy" Knutsson: If you just bought a new iPhone, here’s what to do first when you fire it up.

AC Future and Pininfarina unveil AI Transformer homes, merging sustainability and innovation. Kurt “CyberGuy" Knutsson says this could change the way we think about home.

Technology expert Kim Komando shares her easy tips on how to declutter your phones, computers and devices from the files you no longer need.