Working Out Without Weight Loss

Working Out Without Weight Loss

I’m sure you’ve seen it before…work out after work out but no weight loss

The person who runs on the treadmill constantly, gets trained by a personal trainer or is always on the stationary bike but never loses any weight.

But is it really possible that somebody could spend hours working out but never lose weight? Of course it is. But why?

Simple: The “law of energy balance.”

Exercising : Group of three people - presumably friends - spinning in the gym, , exercising for their legs and cardio training weight loss
Besides fat burning supplements, endless sessions of cardio or anything else for that matter, losing weight boils down to a simple principle…

Anytime you want to lose weight, you must create a calorie deficit each and every day to do so.

In other words, you must consume fewer calories than what your body needs to maintain its current body weight. It doesn’t matter how intense your gym sessions are and how intensely you workout, if you’re not creating a constant calorie deficit then you won’t lose any weight at all.

Fat is simply stored energy. When you create a calorie deficit, you’re forcing your body to burn fat as a source of fuel. Plain and simple.

This is primarily why you see people working out in the gym constantly looking the same week after week, month after month.

Even if you’re burning a sufficient amount of calories through your workouts, if you’re eating too much then you’re simply going to be replacing those burnt calories again. And since working out naturally increases your appetite, many people tend to overeat without even realizing it.

Just keep in mind that it’s much easier to consume 500 additional calories than it is to burn 500 calories off.

It could easily take an hour or so of moderately intense cardio to burn 500 calories, but it could also take 5 minutes to get those calories back in your system.

Even if you’re eating a nutritious diet, it won’t make a difference in the world if you’re consuming too many calories – your metabolism is not a magic genie that can adjust itself at the blink of an eye.

This essentially implies that a person who eats nothing but ice cream, chips, soda and cookies would lose more weight than the person who is eating carrot and celery sticks all day, if this person were in a calorie deficit and the healthy eater was in a calorie surplus.

Working Out Without Weight Loss?: The Solution

The solution:

Track your diet every single day.

Even if you’re not right on target all the time, you still need to get a basic idea of how many calories you’re consuming each day.

If you can’t get this simple principle down, it’s quite possible that you could go weeks, months or even years without any success at all.

The process is actually pretty simple…

1) Determine your maintenance amount of calories – Or the number of calories to consume each day to maintain your current weight and body fat percentage.

2) Decrease this number by 15-20% – This will allow you to burn additional fat calories without sacrificing muscle mass.

Probably the best way to do this would be through the use of the “Harris Benedict Formula”. It’s a simple calculation and I use it myself.

It’s not nearly as important to get this exactly right as it is to get a basic guideline for yourself……I can guarantee that a person who does this will see much better results than a person who doesn’t watch their calorie intake at all. 

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