You Can Out-Exercise a Bad Diet and Lose Fat
The idea of exercising while following a bad diet may seem counterintuitive. However, it’s not just the calories you’re burning that are keeping your body from losing fat; it’s also the amount of physical activity you’re doing that keeps your metabolism running at its peak condition. If you don’t get enough exercise, then your body simply won’t burn all those extra calories to keep yourself alive.
If you want to lose weight, then the best way to do so is through calorie restriction. That means cutting back on how many calories you consume each day or even per hour. While this method works well for some people, it doesn’t work for everyone.
For others, they need more than just a little bit of exercise to maintain their weight loss efforts. They need to actually engage in regular physical activity like jogging or cycling regularly.
But what if there was another option? What if you could do both?
What if you could do both exercise and follow a bad diet?
Well, there is. And it’s called “exercising while following a bad diet.”
Bad Dieting: A Bad Idea
Let me tell you why bad diets are such a terrible idea. First off, when someone decides to go on one of these diets, they usually have no clue what they’re really getting themselves into. They see an ad on TV for a new fad diet and think it sounds good, so they go out and buy the associated book.
They then begin the diet without reading the fine print and don’t know what they’re in for.
By the time they realize how difficult this diet really is, they’ve already lost a bunch of weight because their body is forcing them to due to starvation! This is when they decide that this diet works and keep at it.
However, they’re ignoring a very important fact. They’ve lost weight because they’re not eating enough food and the diet isn’t sustainable in the long term. It’s only a matter of time before they go back to their old eating habits or try something else that sounds good at the time.
This “yo-yo” effect can be incredibly harmful to your body.
Another thing to consider is that all those fad diets out there aren’t exactly promoting healthy eating habits. Even if you don’t experience any of the negative side effects that come from such a diet, you might be trading one set of health issues for another.
It’s not worth it to go on a fad diet just to lose weight because it isn’t going to be effective in the long run. That’s why you need to exercise while following a bad diet. It allows your body to lose weight and maintain that loss without putting your body into starvation mode.
Some of these diets can actually be dangerous for your body. Others require you to take harmful supplements or drugs that can lead to dangerous interactions with other substances you may be taking such as prescription drugs.
Eating healthy is the way to go if you want your body to not only look good, but also perform at peak capacity. That means eating right and exercising regularly. Anything else is just a quick fix that isn’t going to help in the long run.
Exercising While Following a Bad Diet: What is it?
When you hear the phrase “exercising while following a bad diet,” you might think this simply means that you can eat whatever you want and then go exercise to burn it off. This isn’t quite what it means. There is a little more to it than that.
The first thing you need to do is actually make sure your diet is bad.
The Benefits of Weight Training
If you want to lose weight and get in shape, then you need to consider weight training as part of your exercise regimen. For many, though, this seems counter intuitive. They believe that in order to get bigger, you need to focus on lifting heavier weights and spending less time doing cardio.
While this is true to an extent, it ignores a few key facts.
First off, muscle weighs more than fat. If you just start eating a bunch of junk food, you’re not going to get the results that you want. You need to eat actual nutritious food that isn’t good for you.
This includes fast food, candy, soda and anything else loaded with harmful chemicals and preservatives.
The reason for this is because if you eat nothing but junk food, your body is still going to get the nutrients it needs to survive. So if you put on muscle through proper weight training, you’re going to see an increase in your weight without any fat gains. The heavier your body is, the higher your resting metabolic rate.
This means that you burn more calories at rest just by having built more lean muscle mass.
Second, women tend to struggle with bulky muscles, even when they’re lifting heavy weights and eating a surplus. It’s nearly impossible for women to achieve the kind of look from weight training that men display. This will result in it not needing to down regulate how much it burns off because it knows it will get more soon.
So, eating a bunch of junk food won’t help because your body is going to end up using it to its advantage.
The next thing you need to be aware of is that not all exercises are created equal when it comes to fat burn. Some are better than others. This isn’t something most people think about but it’s true none the less.
Men have much higher levels of testosterone which helps them develop larger muscles much more easily. Because women have higher amounts of estrogen, they aren’t going to experience the same gains as men do and will, in fact, find it much harder to put on lean muscle mass, even with a surplus and proper exercise.
However, this isn’t to say that women can’t achieve a nice shape through weight training. Women can get a nice shape by lifting medium weight with more repetitions.
The following is a list of the best exercises you can do if you really want to maximize fat burn with your exercise routine:
1. Swimming: Swimming is easily the best overall exercise when it comes to burning fat.
It works nearly every muscle in your body evenly and this means that your body’s energy has to be focused on working the muscles rather than keeping you afloat. Fewer reps with heavier weight is going to build bulkier muscle, which isn’t to a woman’s advantage as it will make them look bigger. This is where cardio comes in.
Cardio can help burn fat off without burning the muscle that you’ve developed through your weight lifting. The biggest thing for women to avoid is getting too bulky. This is why it’s so tiring.
You won’t find another exercise that you can do that will burn as many calories in a shorter amount of time than swimming can.
However, swimming takes a lot more skill and effort than something like running so most people prefer to just run instead. This is a big mistake. Everyone should learn how to swim and include it into their workout routine.
It would improve almost every aspect of your life.
2. This is why swimming and other cardio exercises are so beneficial.
Swimming works out nearly every muscle group in the body, which is great for fat loss. It’s a very efficient use of your time because the calories you burn are substantial.
Combine this with some weight training and you’re going to get the best fat burning benefits possible. For maximum results, perform an hour or more of swimming, three to four times a week.
2. Running: If you aren’t a fan of swimming then try running instead. It’s far less tiring on your body and is easier for people to stick with.
There are also various opinions on which is better from a fat burning perspective but if you really want to lose weight then oversquating your abilities is a great way to build endurance while still burning fat.
3. Cycling: While running is one of the best exercises you can do, it doesn’t make for the most fun workout.
It also puts a lot of impact on your joints, which as you already know, isn’t the best thing if you’re trying to lose weight.
The next best option is going to be cycling. Rowing: Rowing is another great alternative to swimming. The only real problem most people have with rowing is that it tends to be a little boring for most.
If you enjoy the monotonous movement, then this may be a good exercise for you. It’s also one of the best exercises for strengthening your heart.
4. Cycling: If running or rowing doesn’t really interest you but you still want to engage in a cardio routine, then cycling is another option.
It’s a little less efficient than running but it’s also a little less strenuous on your body.
5. Step Machines: If you have problems with your joints but you’re determined to lose weight anyway, then a great option for you is to use a step machine.
Most people don’t realize just how taxing stepping up and down on these machines can be. It’s almost like cross country skiing without having to travel anywhere!
Sources & references used in this article:
Out-running ‘bad’diets: beyond weight loss there is clear evidence of the benefits of physical activity by SM Phillips, MJ Joyner – 2019 – bjsm.bmj.com
Taking control of your personal eating and exercise environment: A weight maintenance program by RA Carels, K Konrad, KM Young, LA Darby, C Coit… – Eating behaviors, 2008 – Elsevier
Cognitive-behavioral strategies to increase the adherence to exercise in the management of obesity by R Dalle Grave, S Calugi, E Centis… – Journal of …, 2011 – downloads.hindawi.com
Weight loss by SS Jonnalagadda, CA Rosenbloom… – Journal of Strength and …, 2001 – Citeseer
Avoid The Fat Trap: Tips to Solve Obesity by YW Learn
WHAT TO EAT TO LOSE WEIGHT FAST–SIMPLE FOOD SCIENCE by F Chance – wiki.masterlifefaster.com