Lose weight, not performance
Working as a fitness exercise trainer in Barcelona, I am often asked the same type of questions. In my blog I will try to answer some of these questions. Today I talk about losing weight without losing performance.
Many athletes and fitness participants wish to lose weight, either for health or performance reasons.
However, rapid weight loss can have serious health consequences leading to a reduction in performance.
Since 95% of dieters fail to maintain their weight loss within a five-year period, lifestyle management is the key to long-term weight management. Two methods that should not be entertained are crash dieting and dehydration.
It has been proven that rapid weight loss results in diminished aerobic capacity. Fat is more fattening calorie for calorie than carbohydrate. This is supported by a number of well-controlled studies. It is the over- consumption of fat, rather than carbohydrate or protein, that results in body fat gain. To lose body fat, you simply have to expand more energy (calories) than you consume.
Research has shown that a combination of diet and activity is more likely to result in long-term success than diet or exercise alone. There are no miracle solutions or short cuts. The objectives of a healthy diet and exercise programme are to:
Maintain (or increase) lean tissue
Gradually reduce body fat percentage
Avoid a significant reduction in resting metabolic rate (this is the number of calories your body burns if you did nothing all day).
Obtain energy requirements from a high percentage of carbohydrate (60%) and a low percentage of fat (15-20%)
Achieve an optimal intake of vitamins and minerals
Keys points for permanent fat loss are:
Monitor body composition changes by measuring chest, waist, hips, arms and legs, and obtain skin-fold thickness measurements by using callipers.
Aim to lose no more than 0.5 kg each week.
Keep a food diary. Most people eat far more than they realise or admit to.
Chris is an international Pilates presenter and educator based in Barcelona, Spain. He is the creator of Pilates EVO©, bodyFUNC©, and CEO of Pilates Rehab Limited and Sport Core Strength. He also organises Pilates Carnival and Fitness Carnival, conventions where all profits go to local children’s charities. For more information about Pilates with Chris in Barcelona, please click on Barcelona Bienestar. To learn more about Chris, please read Just who is Chris Hunt anyway? You can also subscribe by completing the form on the this BLOG to receive articles and special offers straight to your inbox.
Chris pays all the profits made from this BLOG to his charity partners. More details can be found by clicking on www.chrishuntwellness.com and selecting the “charity partners” tab.