Has anyone ever really given it their all in exercising, watched what they were eating, and still not lost weight? Has it ever crossed your mind that maybe, just maybe, there is some science behind successful weight loss that you just don’t know, and it’s holding you back? If you have ever wondered if it is possible to exercise too hard, you have come to the right place. Read on to learn the true science behind exercise and what it takes to achieve successful weight loss.
My Friend’s Story
A friend of mine, we will call her “Jody,” (which is easy for me to remember, because that is her name), decided to try a hardcore workout DVD program. This specific workout regimen specifically states in the beginning that it is not the average workout program and that it isn’t for beginners. She was not a beginner in exercising, but she also wasn’t in perfect shape, which is why she wanted to exercise to lose weight. She believed, as most of us do, that the more physically difficult a workout is, the more weight loss it would achieve. However, after doing the program faithfully for several weeks, and also counting calories and consuming only low-calorie, low-carb snacks, she had not lost any weight. Not only that, but her clothes were fitting more tightly than they had before she started! Was it possible she was exercising too hard? She was so baffled she consulted with a physician about it. Turns out, there is a science behind successful weight loss, and it’s not always as simple as eating right and exercising hard.
Optimal Heart Rate for Weight Loss is Key
The program Jody was using would consistently alert the user to monitor their heart rate and make sure it was in a safe range, but what it didn’t ever mention was that there is not only a safe and unsafe range, there is also a weight loss range. Don’t do enough exercise, and you won’t be burning fat. We all knew this. But what surprised her was that if you get your heart rate higher than this weight loss range, it counteracts the effects and decreases weight loss ability. According to her doctor, what actually happens when you go above that target fat-burning heart rate is that your body reserves the fat and starts using its muscle for fuel. Since you are often building muscle at the same time with this type of intense training, it results in a retention of exactly what you started with (although your heart is stronger and healthier over time, you simply won’t lose weight despite the hard work).
The Scientific Equation to Find Your Optimal Heart Rate for Weight Loss
The science behind successful weight loss lies in not only consuming a low-calorie diet, but also in finding that perfect fat-burning heart rate. To do this, you first need to determine your maximum heart rate. There are many different scientific methods for determining your maximum safe heart rate, but the most-used equation is 220-age. If you are woman, it is suggested by some researchers that you should take a few beats off per minute to get the safest result. So, if you are a woman, age 30, the best method is: 220(beginning number)-30(age)=190-5(extra few beats for women)=185. So 185 would be maximum safe heart rate for exercise.
Now that you know your maximum heart rate, you have to find the perfect fat burning zone so that, when combined with a low-calorie and low-carb diet, you will be able to achieve lasting weight loss success. The typical recommendation for a target fat burning heart rate is 60%-70% of the maximum safe heart rate. So, for someone whose maximum is 185 beats per minute, the goal would be to achieve a heart rate of 111-130 beats per minute. The equation looks as follows: 185(mhr)x.60=111, 185(mhr)x.70=129.5(rounded up to 130). This means that for a 30 year old woman to use the science behind exercising to lose weight, she would want to achieve a heart rate that is a minimum of 111 beats a minute and a maximum of 130 beats a minute for the entire length of the exercise regimen (not counting warm-up or cool-down). An
ything lower than this will not be burning fat, and anything above this will begin to burn muscle instead of fat.
The easiest way to use the science behind successful weight loss to your advantage is to use a heart rate monitor the entire time. With just a quick glance you will know whether to speed up your workout pace or tone it down for a few minutes. Once you get accustomed to what your optimal fat-burning heart rate is, you will be able to reach this level of exercise without having to glance at your heart rate monitor as often.
Now that you know the science behind successful weight loss, you will be able to achieve your weight loss goals through proper diet and exercise! To stock up on some great low-calorie, low-carb snacks to help you achieve your goal, visit us at ThinSlim Foods! Thanks for reading our blog!
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