New research shows that the best way for obese young adults to lose weight (and body fat) is to regularly participate in an exercise program that combines anaerobic (aka resistance training) with aerobic (aka cardio) exercise.
The results also show that the exercise groups did better than the diet alone group.
In my experience the best results for body composition changes come from sticking to a good program that combines ALL three factors. And this is true for all age groups (not just young adults)!
Here are some tips that I share with my physical therapy patients:
For Diet / Nutrition
1. Clean up your diet. Stop eating junk foods such as colas, chips, ice cream, donuts, etc.
2. Start to estimate your total intake of calories for the day. There are dozens of apps that can help make this easier – so no excuses!
3. If needed… (if after cleaning up your diet you are still not losing inches or weight) decrease your total daily caloric intake by 300 to 500 calories per day.
For Resistance Training
1. Start SLOWLY! Light weights and basic movements are just fine. As you get into a routine and start getting in better shape you can always increase the challenge as needed.
2. If you’ve never lifted weights hire a personal trainer to teach you some basic movements.
3. Shoot for 3 to 4 days per week of 20 to 30 minutes per session.
4. Be consistent.
For Aerobic Training
1. Do your cardio AFTER you do your Resistance Training (not before).
2. Start slowly. Shoot for 5 to 10 minutes at a pace that gets your heart rate up to 65% to 70% of your max heart rate.
3. Work up to 20-30 minutes of aerobics per session and up to 70-80% of your max heart rate.
And if you come to my Arvada Physical Therapy office – let us know that you are interested in exercise and nutrition tips for weight loss and we’ll be happy to help. (Consider this one of the benefits of working with a Physical Therapist that is also an internationally recognized fitness expert!)