There’s much confusion when it comes to what exercises will help with weight loss from dieting, and which will make it more difficult to cut calories. New research presently underway is aimed to offer some insight into just this problem, and how best to mitigate it. Dr. David Stensel of Loughborough University has researched exercises and how they relate to things such as hunger and dieting (including cravings). The results he found have so far been startlingly. He’s identified that the exercises people do can have a huge impact on their weight loss if they are dieting, as the body will begin to crave foods relative to what kind of workout was just completed.
The study examined cravings among groups of people exercising and found a correlation with the type of exercise and what the person craves after. For example, a run on a warm day will result in cravings for water rich foods, such as fruits, while swimming or weight lifting has the opposite effect: a desire for foods high in fat and carbohydrates to increase muscle mass. The secret to this is in the suppression of the ghrelin hormone, which causes appetite for certain types of high caloric foods. Dr. Stensel’s research is now being applied heavily to encourage certain patterns of exercise depending on what the user’s ultimate goal is. The goal of long term weight loss, by dieting and exercise, will tend to lend itself not to “bulky” exercises like weight training, but instead cardiovascular exercises.
This one may be a bit obvious, but it still stands to the test of time as one of the most efficient and easiest cardiovascular exercises to accomplish on your own. It doesn’t need much in the way of tools, though weights can be carried to increase difficulty. Running for 30 minutes a day can generate 300 calories of fat burning as well in the typical individual. This is one of the easiest and most effective weight loss methods to compliment a diet that doesn’t generate extreme hunger for fatty or carb rich foods. Just 30 minutes per day can greatly increase weight loss success on any diet method.
2. Cross Country Skiing
Skiing is something that can only be done in cold climates, but simulators exist at many gyms that can do the same thing. This exercise involves both the upper and lower limbs as well as all of the leg muscles. For Cardio exercises, there are few that can top the 330-350 calories burned over the course of 30 minutes of cross-country skiing. This is a fantastic method to burn calories and not increase appetite, as the colder it is, the less your body responds to cardio exercise. Additionally, if done indoors on a machine simulator, intensity can be increased without concern for terrain, making it a highly effective tool.
3. Elliptical Training
Jogging or Running have many downsides, including shock to the knees of the person exercising. It’s recommended as a result that people do elliptical training when available to mitigate the joint fatigue caused by running on asphault or treadmills. Like Jogging, 300 calories are burned per 30 minutes on average. This is a highly effective cardiovascular exercise that requires a machine in order to do. Elliptical trainers are available at basically every gym out there.
Riding a Bicycle is not the most difficult of the cardiovascular exercises, but it’s one of the most common. For example, in Europe the most common mode of transportation outside of walking is riding a bicycle. It’s not only a great way to get from one point to another, without wasting gas, it also is a fantastic exercise that can help any diet along. Depending on the difficulty of the ride, 200 to 300 calories will be burned for each 30 minutes. Additionally this is one of the techniques that should not cause significant increases in appetite for fatty or carb rich foods, helping along any diet
Though this one is fairly obvious as well, it should be mentioned because it doesn’t require any special equipment either. Burning around 180 calories per 30 minutes, walking is a very easy and necessary exercise in every person’s day. By carefully watching out for opportunities to increase walking (parking far away from grocery stores, walking from building to building instead of driving, etc.) a person can greatly increase their cardio exercise while not impacting their appetite in a negative way. This is one of the simpler, but often helpful exercises that can assist dieters.
Kendra Johnson is a dietician that is interested in techniques that can create lean bodies naturally. She is also an expert in real HCG drops for weight loss and low calorie diet techniques to enable long-term success.