Have you considered lifting weights to lose weight, if not ask yourself how many years have you tried losing weight by running, kickboxing, and sweating to the oldies without reaching your goals?
True, I have stated in previous articles that a pound is a pound, and that roughly reducing 3,500 calories will result in the loss of a pound. However, over the long-run there are several other factors to consider.
1. Change equals challenge
2. Weight loss can reduce muscle mass
3. Muscle burns fat
Change Equals Challenge:
The stress you put on your body during exercise contributes to the change exercise causes to your body. With the appropriate amount of stress, recovery, and nutrition you can effect the sort of change you experience to align with your goals. That said you must realize that the physical change you see is the result of your body adapting to the stress. As a result, overtime it is essential to change the load, speed, rest, nutrition, etc… to further condition your body. This in part explains why you experienced more results in the first month or two months of Zumba classes than you did in the following three years.
If you have been in a lifelong pursuit of a single goal (e.g., weight loss) and haven’t had the benefit of working with a personal trainer, than chances are you have followed essentially the same routine for years. It doesn’t matter if you’re doing jumping jacks until you puke, kickboxing until you bleed, or any other aerobic workout; you have been doing the same thing. Sure there are minor changes in which muscles are doing the bulk of the effort, but you have been focusing on sustained increased heart rate, high repetitions, and low muscle load in all cases. Chances are you have done very little to increase muscular strength and lean mass.
Weight Loss Can Reduce Muscle Mass:
If you can relate to the previous section, and you have done little d bal max before and after to increase muscular strength and lean mass but have lost weight, chances are you have reduced your lean body weight as well. If you are like most people, after some time you got bored with your workout and regained the weight previously lost. At this point you have actually increased your body-fat percentage. When you burn calories they are not all from fat. The percentage of calories burned from fat depends on your heart rate, diet, and workout. The good news is you can manipulate the ratio by using a heart rate monitor, decreasing carbohydrates, increasing lean protein, and incorporating anaerobic exercise for the purposes of building muscle.
Unfortunately, after years of struggling to lose weight, many will turn to low-calorie diets, extreme aerobic exercise, and avoid all possibilities of “bulking” weights. This is the worst combination for weight loss. In an attempt to sustain itself the body will convert to a starvation mode and store more calories as fat. At the same time, the intense caloric burn will require energy. Without sufficient glucose stores from carbohydrates the body will turn to the next available source and begin breaking down muscle. Without incorporating weight training, the body is not actively maintaining or rebuilding muscle and overtime you become, at best, a skinny fat person destined to replay this scenario over and over.