Recent Study reminds us of this sometimes painful truth…

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The current recommendation for overweight and obese women is 30 minutes of moderate physical activity several days a week, or 150 minutes per week.

Here at The Fitness Nomad, we take this concept to a slightly higher threshold right from the start.

If you’re a client, you know that we ask you to perform at least 150 + minutes of cardiovascular exercise and then tack on an additional 2-3 days per week of strengthtraining, because we know that’s what works. That’s the combination that will rev your metabolism
like nothing else.

A new study published in the Archives of Internal Medicine helps solify the importance of these recommendations.

In this study the researchers found that verweight and obese women needed to exercise
at least 275 minutes per week and reduce energy intake to sustain a weight loss of more than 10% over two years.

That’s about 45 minutes per day, 6 days per week. Are you doing this much exercise? Chances are you’re not. And the chances are also good that you’re not eating as well as you could either but we won’t go into details on that right now. For more information on How to Master Your Metabolism you can go to:

http://www.EatLikeANomad.com

Here are the study details…

Researchers from the University of Pennsylvania, Brown Medical School and other U.S. institutions enrolled 201 overweight and obese women in a weight loss intervention between 1999 and 2003. All women restricted their caloric intake to 1,200 or 1,500 (a bit more than might have been necesary in my opinion) calories per day and were assigned to one of four groups based on physical activity amount and intensity.

After six months, women in all four groups lost an average 8% to 10% of initial body weight. However, most were unable to sustain the weight loss. At the two year mark, the mean weight loss was 5%.

Only one-quarter of the women maintained a 10% loss over two years. It was these women who indicated that these women exercised more (at least 275 minutes per week), reduced caloric intake, completed more telephone consultations with the intervention team, engaged in more eating behaviors for weight control and had a lower intake of daily fat compared with women who lost less weight.

It’s no real secret that weight loss is a challenge for most of us. But what this study in particular helps demonstrate very clearly is that if you want to lose weight and keep it off, you have to change your lifestyle in a big way - and keep it that way. You have to get the equation right!

In addition, this study also showed that the women who had more success were also the women who were more fully engaged in the program.

Bottom Line: to get this right and make weight loss happen for the long run, you’ve got to work hard, stay focused, and exercise like an olympic athlete, or at least as often as an olympic athlete

For more information you can visit:

http://www.EatLikeANomad.com

Take care,
John

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