So, maybe we just move more? This, however, is not without limits. Obviously, there is only so much time we can spend exercising. So, more is better only to a point. We should, of course, take every opportunity to increase physical activity—e.g., taking stairs, walking more, etc. “Better”, however, can be more effective.
The mantra might be better: “eat better; move better”. If one begins with a healthy, well-balanced eucaloric diet, steps can be taken toward a better body composition by choosing the correct balance of exercise. Many dieters take the cardio approach—i.e., simply “burn more” calories. There are many ways to do cardio—e.g., long slow (steady-state) distance (LSD), interval training, etc. No one modality (e.g., bike, running, stair-stepping, etc.), however, is better than another, per se. Choose the exercise you like and will do regularly, and you will do it. It will expend energy—and burn fat, if calories are in a deficit you will lose weight. A challenge with doing cardio to lose weight is that it often results in the loss of both fat and muscle. Ideally, the exercise should (must) maintain muscle mass. The best way to maintain muscle mass—to build muscle mass—is heavy weight lifting. More lean tissue positively affects basal metabolism and expends more energy. Thus, more muscle mass supports the freedom to eat more. Simply, to lose fat build muscle.
Time effective interval training is a great way to expend more calories. High-intensity interval training (HIIT) and high-intensity interval resistance training (HIIRT) can result in an elevated metabolism for many hours post-exercise, while more traditional LSD cardio ceases to burn excess calories in a very short time post-exercise. Thus, the structure of the cardio session can significantly impact the caloric balance and should be considered.
“Move more” can also suggest “move more weight”. In other words, lift heavy. Overloading the muscle with intensity, as well as volume, leads to hypertrophy (or minimally maintaining muscle mass). More muscle mass can be reflected on the scale. If, however, we focus only on losing weight on the scale, we will be driven to eat less and less becoming less effective in our weight management.
Prioritize at least some weight training, followed by some HIIRT/HIIT, and, time-permitting, steady-state cardio. Budget the exercise time effectively and maximize non-exercise energy expenditure by “moving more” (e.g., walking instead of driving, taking the stairs, etc.). Yes, “move more” and “move better”.
Be your best today; be better tomorrow.
Carpe momento!