Every year approximately 45 million Americans embark on a weight-loss journey. Unfortunately, research suggests that nearly 80% of everyone who loses a considerable amount of weight fails to maintain it for even a year. In fact, it has been established that, on average, dieters regain more than half of the weight they initially lost.
Countless weight loss failures are attributed to the fact that a lot of focus is placed on a strategy to lose weight and not much on one how to maintain it once the goal weight is reached. Although it is no secret that various types of strength training including kettlebell provides a series of metabolic benefits that aid in weight loss, it can also be leveraged with great success in weight management. In order to enjoy all the weight management benefits of kettlebell training and other strength exercises, it is important to ease your way into it.
Start Out Easy
If you want to maintain your goal weight but are new to strength training, you definitely need to start out slow. Follow a program that is simple and relies mainly on bodyweight exercises that will allow you to develop a good form. Once you feel comfortable with the basic movements you can start using very basic equipment to add more resistance.
If you are exercising at home you can make your own weights by using full water bottles or filling empty soda or detergent bottles with sand. Exercising for weight management does not require the same intensity as weight loss exercises but try to engage in basic strength training at least twice a week when starting out.
Prepare to Kick it Up a Notch
Your body will tell you when you are ready to kick it up a notch and introduce more equipment into your workout routine. Resistance bands and kettlebells are a great first purchase as they allow you to do a variety of exercises on a budget. If you have no intention of joining a gym, or if you want to supplement your gym membership with at-home exercise opportunities you can also consider investing in more complex pieces of home exercise equipment.
With so many options available on the market, however, it is important to do your homework before parting with any money. Consider a brand’s reputation, the quality and safety of the workout equipment, and the warranty offered before making a choice. Once you have the desired workout equipment you can start adding more variety to your routine.
Don’t Be Scared to Level Up Further
Once you have mastered basic and intermediate strength training and have gained enough confidence, you can level up your routine even more. You can now start splitting your strength training sessions to focus on one group of muscles at a time. This will allow you to add greater definition to specific areas of your body such as your legs, arms, abdomen, and back.
Even though you have made great strides in terms of both form and endurance it is important to not sabotage all the progress you have made by pushing yourself too hard. Overexerting yourself can increase your risk of injury which, in turn, can thwart your weight maintenance efforts as well. If you feel any considerable pain or discomfort while training, stop immediately and assess the situation instead of pushing through it and causing potentially grave damage.
Don’t Skimp on Your Protein
If you want your strength training efforts to be effective at helping you maintain your ideal weight, you need to fuel them with the correct food. Ensuring that your diet contains enough protein is a very good place to start. Protein is known to help promote fullness while decreasing cravings. Due to this effect protein has on the body, you will find that you automatically consume fewer calories on a daily basis.
In order to optimize your efforts you do, however, need to choose your protein sources with care. Opt for high-quality choices such as lean beef and poultry, eggs, low-fat cottage cheese, beans and legumes, and white-fleshed fish. Aim to get approximately 30% of your calories from protein to maximize the effect it has on your metabolism.
Add Cardio Exercises to the Mix
While strength training will form the basis of your weight management exercise regime, changing things up can guarantee even better results. Ideally, you should engage in at least 150 minutes of moderate-intensity cardio exercise a week. This roughly equates to two sessions of 75 minutes each a week or four of only 37 minutes long each.
Depending on your fitness level and personal goals you can do your cardio workouts on your strength training days or alternate them. It is important to find an activity you enjoy or your cardio workouts may end up feeling like a punishment. Cycling, running, dancing, and swimming are all examples of cardio workouts that can complement your strength training and help you maintain your weight.
Stick to Your Plan
Consistency is key if you want to lose weight and keep it off. No amount of strength training is going to help you maintain your ideal weight if you do not stick to all aspects of your plan. Regaining lost weight is often brought on by bad habits such as eating healthy and exercising during the week but ‘letting’ go over weekends. Binging on junk food two days of the week can swiftly undo all the progress you have made.
Follow a healthy diet every day of the week but do not make food your enemy. If you avoid certain food groups completely you are more inclined to give in to your cravings than if you allow yourself to still enjoy your favorite meals in moderation. The same consistency is required when it comes to physical activity.
While it is essential that you don’t over-exert yourself you can’t only exercise when you feel like it. Stick to your exercise routine to ensure that you maintain the weight you worked so hard for. Losing weight is a wonderful achievement for countless people. By engaging in an exercise routine that includes strength training, both weight loss, and weight management become considerably easier.