When considering starting a weight loss programme it is essential to address both dietary modification and exercise prescription. From that, failure to identify correct exercise mode (type of exercise to perform) could be a critical factor in success rate. It is well documented that aerobic exercise (such as running, cycling, rowing and swimming) typically demonstrates a high caloric expenditure, but resistance training has been proven to be crucial for accelerating and maintaining weigh loss. Although successful fat loss is associated with caloric deficit, resistance training expends only moderate amounts of calories. Thus, for a given length of time, more calories can be expended in aerobic exercise compared to resistance training.

However, resistance training preserves or even increases lean muscle mass (or fat free mass) and prevents a decline in metabolism whilst dieting. Metabolism is estimated by two constants; a person’s gender and height and one variable; lean muscle mass and is the amount of energy you need to live and perform daily tasks.

For example, if a person has an estimated basic metabolic rate of 2000kcal per day and starts a weight loss programme aiming for a daily caloric deficit of 500kcal (250kcal from diet modification and 250kcal from energy expenditure) in a week they would have accumulated a 3500kcal deficit and experienced 1lb of fat loss. However, if resistance training is not performed as part of the exercise programme, lean muscle mass can decrease, in turn decreasing metabolic rate. This result’s in a smaller caloric deficit causing a plateau in weight loss and impacting weigh loss over the long haul.

Neville and Entwistle have helped many people achieve weight loss through unique, tailored, expert exercise programming. If you would like to know more about how a Neville and Entwistle personal trainer can help you, please email info@nevilleandentwistle.com or ring 07791360020.