Which is more important for weight loss–diet or exercise

Originally, I planned to do an analytical article on the subject of which is better for weight loss: diet or exercise. I planned to take the arguments for and against and analyze and come to a conclusion. I honestly, find it easier to exercise than to eat a very healthy diet or a low-carb diet. So, I was secretly hoping to find that exercise was actually the best way. But, sadly, I found the opposite. Actually, there seems to be very little suggestion that exercise is most important for weight loss. I did seem to find some personal trainers indicate that exercise was more important.

I’m now convinced that diet is the most important for weight loss. However, I do want to emphasize and stress that almost all the articles also said that it is a combination of both. Several articles said that its a ratio of 75% diet and 25% exercise or a ratio of 80/20. In any event, some of the articles stressed that once you lose weight, exercise is a necessity to keep the weight off. Additionally, exercise has many other health benefits, even though, it is not the best bang for your buck when it comes to weight loss.

Weight loss is possible with exercise only

It is important to note that while diet plays a bigger part in your weight loss, several articles stressed that you can also lose weight just focusing on exercise, in other words, it’s possible to lose weight by eating the same and exercising more, its just that the amount of exercise needed to lose weight is too difficult to sustain.

One reason why the diet is more effective than exercise at weight loss is because it is easier to cut out the calories or not eat the calories than it is to burn the calories off. According to one article, in order to lose weight with exercise, you would need to workout five to seven workouts a week, 50 minutes each at a moderate intensity. It’s easier not to eat 500 calories than it is to burn off 500 calories.

One article also mentioned that on average people that dieted without exercising for 15 weeks, lost 23 pounds whereas the people that exercised without changing their diet, only lost 6 lbs over 21 weeks. http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html

Conclusion: changing your diet will result in faster weight loss results. However, it’s easier to achieve those results when combining dietary changes and exercise. Exercising provided important health benefits as well as helping with slowing metabolisms and pushing through weight loss plateaus.

So, because this article took such an unexpected turn, I plan to make this part of a series: the next article in the series will be about how you don’t have to eat a perfect diet to lose weight, for example people have lost weight on crazy diets or experiments, for instance eating only pizza for several days participating in what has been termed “the twinkie diet”.

Fitness over 40

fitness over 40

Turning 40 is a milestone and a signal of transition from adulthood to middle age. It is an important age of preventing health problems.

Generally when you get older you may have noticed changes to your body, you tend to lose muscles which are typically replaced by fat and the concern about getting fit may be overwhelming to you.

Here are some of the ways that you could be able to lose the weight, keep it off and stay fit for a healthier you.
As we get older and start doing physical exercise, we need a better warm-up before beginning the actual work out. Our younger counterparts can waltz into exercise without too much concern, although it is not advisable to do so, they are still less prone to getting injured because if their age.

Walking is a gentle, low impact exercise that’s easy, free and available to everyone. Some of the benefits of walking regularly include strengthening the heart which reduces the chances of a heart disease and stroke and other disease risks, helps you lose weight, tones up the abs and waist, boosts your vitamin D, give you energy and makes you happy since it reduces stress and anxiety.

As your fitness levels improve you may want to progress from walking to jogging. Because jogging is a high impact activity, it is necessary that you wear supportive and cushioned shoes to minimize the risk of injury.

Cycling can be a great way to lose the pounds and ensuring that you are staying fit. However, you should be careful not to injure your muscles and bring health problems like joint and knee pain. You should start small and build up your balance and endurance, a 15 minutes cycling would be okay.

You may take up a hobby that you once liked doing before all the responsibilities piled up. It might be swimming, running, boxing, spinning or playing a sport. Remember all these should be done with moderation before you master the art of balance endurance and to prevent you from getting injured which will be a downer.

When undertaking the above mentioned exercises or any other exercises bare in mind that you have to know your body first before starting any work out, consult your doctor and find out which exercise suits you best which will lower the risks of injury and which will help you achieve your desired goal when it comes to being a healthier you.
Wishing you all the best in this journey of staying fit and healthy and remember anyone can do it it’s a matter of staying focused start small start today and you will keep the diseases at bay Cheers.

For a list of some of my favorite workout dvds, check out this post.  http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

High Intensity Interval Training

Many of you might be asking what High Intensity Interval Training means, well, according to Wikipedia High Intensity Interval Training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. In other words, exercising at a very intense pace for a short period; followed by a much lower intensity for the same or a different activity.Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant’s current fitness level.

In this article we will be focusing on three groups that would like to in cooperate or start this training into their work out regime. We will focus on the new beginners, this means those who have done some other kind of fitness work outs but have never done HIIT, those who have done it and for one reason or the other they won’t be able to go to the gym anymore or may want to be doing the training at home and the people whom want to lose weight.
Let’s get into it, the key success lies in doing the right moves, at your own pace, HIIT is supposed to be intense but you shouldn’t push yourself to the point of causing injuries and other setbacks. You need to listen to your body, modify as needed and complete each movement with proper form.

Some of the exercise that can be done in these training include Jumping jacks, Sumo squats, Push-ups, Squats, Butt kicks, Running upstairs, Swimming, Knee-ups, Burpees, Jumping rope, jog/walk, Triceps dips and Lunges.
These cardiovascular exercises can be done for about 10 minutes and are suitable for beginners if you want to increase the minutes they can be done from 20 to 30 minutes depending on the duration you want to use and the time you have in your hands.


The other thing best thing about these exercises is that you don’t need to go to the gym to do them all you need is a chair and a yoga mat and your good to go. Jogging or marching for 30 seconds can also be a good HIIT training.
For those that would like to do some HIIT training at the gym you could try some Treadmill Hill sprints, Jump rope, Bike Tabata, Air dyne “arm bike” and you can also do no equipment HIIT these consist of the ones discussed earlier in this article.

For the person who would like to lose weight the above exercises can be done both in the gym and at home. HIIT can boost your weight loss in that you are able to burn fat faster and longer, increase endurance, preserves muscle mass and one can get faster results than traditional cardio.

Commitment, consistency and adopting a total lifestyle change of eating right and watching your portions will have you achieve the desired results that you are craving for and planning for. Happy HIIT training to you lovelies and remember we all have it in us to achieve the things that we desire for our health should not be an exception.

HIIT exercise really burns the calories, however, sometimes. I don’t feel like  an intense workout.  Here is a list of my favorite workouts, that vary in intensity.   http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.


Exercise DVDS


This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

Jenny Craig- Pros and Cons

A majority of people in the world today are looking for ways of losing or maintaining their weight. Many people have resulted to using different methods to aid in weight loss. Now, some of these methods have worked some haven’t. It is because of the increase in the number of people looking to lose weight that different weight loss programs have been introduced. One of the major programs that you will come across is the Jenny Craig weight loss program.

So, what is it?

Are you wondering what Jenny Craig program is? You are not alone. A lot of people have heard about the program but they do not know what is involved in the program. Well, Jenny Craig is a weight loss program that involves three tiers that is; Body, mind and food. The main focus of the program is to teach people more about portion control. The program does this by offering people pre-packaged foods. Even though the program focuses on the pre-packaged meals, it teaches people to focus on preparing the meals at home.

This is a program that is 30 years old. The reason why it has been so successful is because of the support they offer to their clients through the one on one consultation. There are two different type of programs and they include the; in center program that involves people going to the different Jenny Craig centers. You will receive a one on one consultation with the health professionals there. There is also the At- home program that is designed for those people who cannot got to the centers. You will be able to get use the online resources offered, they provide meal delivery and also phone consultations.


  • Helps with the portion control; because of the pre packaged food, it is quite easy for you to keep watch of your calorie intake without a any problem
  • It is quite convenient; you will not go through the hustle of calculating the calories for yourself. It is also very easy to use as you don’t have to cook
  • Tailor made diet; the diet has been designed specifically for you. They normally asses your nutrition status and your nutrition goals. They will then design the program around that.
  • Support; as a client you will be able to consult with the different nutritionists. You will also get access to the phone consultation. In case you get discouraged along the way, you will have people to support you and motivate you.


  • The program is expensive and different people may not keep up with the fees.
  • The food delivered does not cater for people with allergies
  • No means of continuity; once you get off the program, you will not be able to get access to the pre packaged meals. This may cause you to fall back to your old eating habits.
  • The personal preference; you may not like the food that has been prepared and that can be a problem.