Low carb, low fat, paleo, keto, Atkins, South Beach, Zone… if you’re like most women who struggle to lose weight, you’ve likely heard of all these diets and more. You’ve probably even tried a few—and you definitely aren’t alone in that pursuit. According to the Centers for Disease Control and Prevention’s (CDC) National Center for Health Statistics (NCHS), more than 56 percent of women have tried to slim down in the last 12 months.
For many, the programs they try don’t work or deliver only short-term results. Even those lucky few who drop a great deal of weight—like the people on the popular TV show The Biggest Loser—tend to gain those pounds back and more. In one study of 14 of these contestants over time, 13 regained an average of 66 percent of the weight they had lost on the show. Four even ended up weighing more than they had before. Only one managed to keep the pounds off long-term.
Pretty grim statistics, right? But here’s some actual good news. Those folks—and the past you who jumped from fad diet to fad diet—didn’t have access to a specific tool that can make steady, sustainable weight loss simple. That tool is the Niesam Ai personal trainer from Virtual Performance. In this article we’re going to tell you exactly how he eliminates a few of the most common opportunities for failure inherent in many weight loss programs.
Cardio Workouts Alone Aren’t a Prescription for Sustainable Weight Loss
Many weight loss programs include workout plans centered around cardiovascular exercise. While it’s true that cardio can cause your body to burn a lot of calories—provided your workout sessions are long enough or intense enough—doing nothing but cardio while on a calorie- and carb-restricted diet is a recipe for disaster. Why? Because these workout routines can cause your body to burn muscle as well as fat.
“As long as the number on the scale goes down, it’s all good,” you might think. But that’s where you’re wrong. Muscle requires more calories to sustain it than fat does. Lose muscle and your body will require fewer calories overall—both when exercising and at rest. When you quit your workout program and go back to your normal eating habits, that weight you lost will almost certainly come back.
While Niesam includes steady-state cardio (like slow- to moderate-paced walking) in every customized workout plan, he also prescribes strength training exercises. “When you are strength training, you’re building muscle,” says Sam Faulkner, exercise scientist at VP Workouts. “When you build muscle, your body requires more calories to fuel itself during exercise. Strength training workout routines are also super metabolic. This means that unlike a cardio session, when the fat-burning benefits end pretty quickly, strength training puts your body in a metabolic state that results in a greater calorie burn throughout the day.”
To Lose Weight, Your Workout Plan Must Include Your Entire Body
There are plenty of weight loss programs out there that claim they’ll help you “shrink belly fat,” “slim flabby thighs” or “lose jiggly arms.” But if you’ve tried any of them, you know that cutting calories and focusing on specific parts of your body—like your abs or your upper arms—just doesn’t work. That’s true no matter how many hundreds of sit-ups or arm circles you manage to squeeze into your busy day.
“Spot reduction is not possible because bodies don’t work that way,” Faulkner explains. “Just because your workout routine is hitting a certain area doesn’t mean you’re going to burn lots of fat in that area. Plus, if you overwork some muscle groups at the expense of others, you’re going to create imbalances. This happens a lot when women try to shrink their bellies with tons of crunches and sit-ups. They end up with chronic low back pain as a result.”
With VP Workouts' Niesam, every customized workout plan includes the total body strength training exercises necessary for Body Balancing TM. Mix in some HIIT (high intensity interval training) and steady-state cardio and you have an ideal, personalized workout plan for overall toning and fat loss.
“Niesam will help you tone your stomach with compound lifts that require multiple muscle groups,” Faulkner says. “Not sit-ups and crunches. You’ll build muscle across the board and cut down on time in the gym.”
Losing Weight (and Keeping it Off) Requires a Long-Term Workout Program
Your friends plan a girl’s trip to Mexico. You want to get your body “bikini ready,” so you cut carbs from your diet, reduce the number of calories you’re eating each day, and regularly get up early to get in your 10,000 steps. You lose 10 pounds and enjoy your trip. A month later, you’ve gained it all back. Where did you go wrong?
If you’re like most women, you were probably dieting and exercising as a quick fix to meet a short-term goal. Many weight loss programs are structured that way—with unreasonable expectations that no normal human can stick to for very long. But long-term success requires a lifestyle change. The Niesam Ai personal trainer’s customized workout plans are exactly that: a fitness and weight loss (or maintenance) prescription you can follow for the rest of your life.
“You can try one of those high intensity home workout plans on DVD and lose a little weight,” says Faulkner. “But those really beat people up and it’s hard to keep going with them for long. If you do get all the way through the program and then do it a second time, you might not lose any more weight at all because your body has adapted to the stimulus.”
Niesam, on the other hand, designs workout routines that challenge your body just enough and never too much. He also programs variation into each workout plan, so your body has to continually adapt. “Niesam’s strength training workouts are always changing,” Faulkner adds. “You’ll regularly get new workouts with new exercises, loads and variability to get you where you want to be.”
If you’re ready to finally lose those extra pounds without the frustration you’ve experienced with other weight loss programs, sign up for a 14-day free trial to check out a Niesam customized workout plan for yourself.
By Angela Rose for VP Workouts