This same question could be asked with any other type of physical exercise. We are going to try to explain why it is very difficult to lose weight just by exercising and why weight loss diets are also necessary.
To lose weight it is necessary that there is a negative energy balance, that is to say that the caloric expenditure is higher than the calories taken in with the diet.
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What does caloric intake depend on?
The caloric expenditure involved in physical exercise depends on the type of exercise, the time devoted to it, the intensity of the exercise and the weight of the subject performing it. A Pilates session usually lasts about 50 minutes and, on average in a person of about 70 kg, no more than 300 kcal are usually used.
For a correct weight loss to take place, the negative energy balance must be between 500 and 1000 kcal/day, which achieves a loss of 500 to 1000 g/week. Negative balances of less than 500 kcal/day may not be effective since the body has adaptive mechanisms that would prevent weight loss. A good weight loss program should include diet and physical exercise.
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The diet should provide that energy deficit of between 500-1000 kcal/day and the exercise will give an extra of calories spent and will help the maintenance of the muscular mass, which will make the weight loss more effective since the basal metabolism will remain higher.
In some people the fact of practicing physical exercise, be it Pilates or other, can increase the intake, so that sometimes not only no weight loss is achieved but even an increase in weight can occur.
For this reason, the diet-exercise binomial is fundamental. On the other hand, depending on the type of exercise practiced (aerobic or resistance, anaerobic or strength), it is more or less suitable for the weight loss objective.
Exercises for weight loss
Thus, aerobic exercise (running, cycling, swimming) of long duration (more than 30-45 min) and medium intensity (60-80%) seems to be more suitable for "fat burning" and strength exercise with weights, elastic or other type of resistance, promotes an increase in muscle mass.
Both objectives: fat loss and muscle mass gain/maintenance are basic to achieve a correct weight loss and to maintain that loss later in the maintenance phase.
Do you need a personalized training plan to lose weight?
If you are concerned about your physical condition and are looking for a specific training plan to lose weight, this RUNNEA ACADEMY program is ideal for you. A plan that is based on running as the main physical argument, but where you will also have complementary exercises that you can do at home or at the gym. In addition, the nutritional guidelines, already available in all plans, will be focused on offering you a healthy and balanced diet to help you achieve your goal.
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