I get a lot of questions from people asking me what’s better – weight training or running, HIIT or Zumba, etc?
The question is an interesting one because it leads to a misguided answer. So I follow up and ask “better for what?”
Of course, people are asking what’s better for weight loss. And that’s where the problem lies.
Don’t Exercise For Weight Loss
When people start choosing the exercise they do based on a potential outcome it might provide, they tend to pick physical activities they don’t really enjoy. And as I’ve talked about before, if you don’t enjoy the exercise you do, you’ll never stick with it long enough to see the side effects it can provide.
Weight loss is simply a function of engaging in a physical activity you really like, while doing it consistently and long enough in order to see the changes in your body.
When you exercise for weight loss you’re trying to skip to the end of the “story”. You’re missing out on the present moment and you never make the association between the exercise you do and how it makes you feel right now.
This instant gratification that comes from moving your body is what keeps you motivated long enough to reap the benefits of physical activity. It’s what enables you to see your weight loss.
Weight loss and habit change are slow processes. So if you’re continually focused on the outcome, you’ll never stick with your program (lifestyle) long enough. You’ll give up due to frustration and burnout.
We expect positive things from the work we put in. The positives are here and now – not in the future.
What Do You Like To Do?
Certain physical activities will give you different results. There’s no doubt about it.
Walking and strength training have different side effects. Running and powerlifting make your body look different.
So what do you do when you want a particular body but you don’t really like the exercise you have to do to get it?
I wish there was an easy answer to that question, but in reality, you have two options:
- You can change what you think your ideal physique should be. Ask yourself why you want that particular physique. Is it due to societal pressures? Do you think people will see you differently? Will you see yourself differently?
- You can experiment with trying new physical activities you enjoy that can lead to a similar result. (ie dancing instead of jogging, or bodyweight workouts instead of weight training)
You have to close the gap between what you think your ideal body should look like and the exercise you really enjoy doing.
Those two things have to be one-in-the-same if you are to ever see long-term results of any kind. If they don’t mesh you will always be struggling.
So ask yourself what physical activities you really enjoy doing. That’s your starting place. Doing that is what’s going to keep you moving your body consistently for weeks, months, and years.
That’s what will give you a favorable outcome.
Once that exercise becomes a part of your lifestyle you can make small adjustments that will influence the outcome. But this time you maintain a connection to the process and the joy moving your body brings you.
Start the body transformation process by finding the physical activities you really enjoy – regardless of the outcome they give you. Make moving your body a part of you and your lifestyle. Then adjust your body image expectations to end your internal struggle once and for all.
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“You have to close the gap between what you think your ideal body should look like and the exercise you really enjoy doing.”
That’s a great line and I struggle with that greatly. I want a certain “look” but I really don’t like the exercise I have to do to get it. I’m going to work on being the me that makes me happy.
Thanks for giving me something to think about!
You’re definitely not alone, Helena. You’d be much happier if you focused on being healthy and happy – enjoying the food you eat and the exercise you do.
Create the lifestyle that suits you and let your body fall where it may. You can always revisit your physique goals in the future once you have solid behavioral habits in place.
Rona Im no spring chicken but have gone from 205 lbs to 125 at 205 I had trouble breathing and couldnt walk I try to get3/4 hour on my tread mill or walk outside at least a mile every day I love my bodynow and the beautiful clothes but am afraid the fat cells will attack I find if I eat more than 750 calories a day i gain weight you inspire me to keep and remain ontrack I wear a size 8 from a 20 wide IM scaredtheweigtwill come back andill become a 72 year old beached whale help keep me going
Fear of regaining weight is very common. Listen to what your body is telling you. If you’re satisfied eating that few calories that’s one thing, but if you’re starving all day you’ll need to work on that.
750 calories/day no doubt is low, so if you do increase your food intake just be sure that you are differentiating between weight gain and fat gain. Any increase in calories has the potential to add weight. But that doesn’t mean you added fat.
My Goodness – I’m SO happy I found your website. You give the most logical and easy to understand ways of seeing food as nutrition seeing exercise as being good for heart and body health and I’m Finally FINALLY beginning to understand that Diets Do NOT work and never have! Thank you!
Happy you found value in the site, Gina. 🙂
I love hearing people have those breakthrough moments where things start to click. Keep up the good work.
Very good article!
Do what you enjoy and pour your heart into the process.
Eat nutritious whole foods and exercise and you will feel better and you will be on your way to a better you!
Exactly! Couldn’t have said it better myself.
I’m hoping you can help me make sense of this. I have been struggling with this for last couple years. I truly enjoy working out and eating clean but each time I start working out I gain weight and for months it would not budge In fact I continue to slowly gain weight The longer I stick to my workout plan . In 3 months I gained 8 pounds and then when I stop exercising and make myself eat more I loess the weight (like each time I go in vacation I loess weight) this is measured both by the scale and the fitting of my clothes.
I am a female 5’8 weigh 143 and 23 years old and I have been struggling to go down to 135 pounds. this is the weight I am comfortable at and I have been at before having a kid and after having my first child, but after having my second child 2 years ago I could not loess the last finally pounds. My Fitbit glade shows I burn 2,400 calories on a day I DONT workout. I eat 1,600-1,800 a day. Can you please give me advice what I am doing wrong.
Hi Vicki, I explain the initial weight gain/loss when you start/stop exercising as a function of muscle glycogen stores increasing/decreasing. I’ve written about that before right here – https://coachcalorie.com/working-out-but-gaining-weight/
That is so true and was very helpful to read!!
I got so frustrated that from all the stress of change in my life I started to gain weight and most of my pants don’t fit me anymore
So I started to work out to lose weight and was just waiting to see the result.
After a month I didn’t see any change and it broke me completely.
Now I’m just sticking to the great feelings I’m left with after my workout and I’m just enjoying that I’m doing it and not giving up
Hopefully this will be my new healthy lifestyle.
I’ll try to combine dance too at some point
That was a great advice.
Thanks 🙂
Hi Abigail, you experienced first-hand what happens when you exercise solely for an end goal. Engage with the process and you’ll make healthy decisions regardless of the outcome.
Hi Tony, thank you for your insightful message. I had a kidney transplant six years ago and I struggle with my weight. It is very important for me to be healthy. I am an emotional eater as well. On top of that , my medication are also contributing to my weight gain. From now on I will only concentrate on getting healthy and not so much on my weight, that will happen on it’s own. Thank you.
Right. Focus on what’s in your control – the process. The side effect of weight loss is just a function of making healthy choices consistently for a long period of time.
Let’s say I like to excercise and I want to lose weight what excercise type would u suggest I work out 5 xs a week also how long should each workout be? Thanx
I would suggest you do what you really like to do. You don’t need exercise to lose weight. You can lose weight without it. Weight loss is just a function of an energy deficit, which can be accomplished with food only. Exercise because it makes you feel good and healthy.
So true about doing the exercises you love! I tried to do HIIT for a few weeks but I absolutely hated doing (what seemed to me) as completely purposeless. I’d rather run around a basketball court or walk a few miles then do another burpee.
I finally just went back to walking an hour a day + flexibility exercises…something I used to do before I started sitting at a desk 9 hours a day.
That’s going to be much more effective than doing HIIT for a month and then quitting and doing nothing for long periods of time. I really enjoy walking too and do it every day. When I finish I feel better – something any exercise should do for you. Keep up the good work. 🙂
Hi Coach
Great article as usual. I am a firm believer in exercise, but it must be fun ! I do triathlons and I am lucky to enjoy 3 sports and the strength work that goes with it.
What would your advice be in terms of calories and exercise to get rid of stubborn belly fat. I have increased my calorie intake to 1900 – 2000 per day, but with my strength work (3 – 4 times per week) my weight is increasing.
For a long period I ate around 1500 – 1600 per day. After finding your site and reading your articles, I have increased my calories.
Your calculator states that I need to eat about 1925 per day. Would you say I am on the right track to get leaner ?
Thanks for the wealth of information !
Russ
Hi Russ, I would use the calculator as a guide and then adjust based on your body’s feedback. If it said to start at 1925, then I would hang out in that area for 2-4 weeks to see what the feedback is. If you aren’t getting a downtrend in your weight or making any progress, then drop your food intake down some (about 100 calories less, or slightly smaller servings, or stop eating when you’re 70% full instead of 80%).
I love reading your articles as they always seem to speak to me. “You have to close the gap between what you think your ideal body should look like and the exercise you really enjoy doing” We all should think long and hard about that comment. It really is true.
I agree obviously. 🙂
That are a lot of external forces at play that drive our behaviors. We need to get back in touch with what makes us healthy and happy and at peace with our selves.
after about 30 years I’ve taken up ice (hockey) skating as one of my cardio exercises per week. such a personal achievement to have a plan, do it my way, and do it! it feels fabulous! free snd invigorated. i had a massive smile on my face skating around! 🙂
I also love lifting heavy, boxing and bouncing! feeling cool feelings! 🙂
Sounds like a lot of fun, which moving your body should be. Enjoy!
Your kind encouraging realistic words always connect with me.
I am going to pick a dance video to try instead of treadmill jogging. I will have way more fun!! and burn calories!!
Thanks again, and always Tony! Great advice 🙂
Thank you for the kind words, Paula. 🙂
Enjoy that video!
Thanks a tonne Tony, I am a health freak but my workout is on and off, now I got an answer, let me start what I enjoy the most in fitness.
Perfect. Enjoy that workout!
Hii tony ,
there are many exercise of weight loss , i think best and easy exercise is running, thank you for sharing the blog.
“Start the body transformation process by finding the physical activities you really enjoy” sounds good. it is like “Choose a job you love, and you will never have to work a day in your life”.But what if you want to get the best results. Of course, you have to work hard. To work hard is not so easy. Even the most favorite thing, job or physical activity can stop to be favorite if you are not ready to take a lot effort for it.
Not so long ago I have hated to run, but today I can run 5 km. I won myself and I got the result, which I had wanted. Sometimes it doesn’t matter what you like, it matters what you want!
I can see your point of view. Although I think the better analogy would be “choose a job you love and you’ll get the result you want”. Because getting engaged with the process means you become really good at what you’re doing. You enjoy it and you stick with it. Whether the result is weight loss or financial wealth, it’s all about getting engaged with the process.
Sure, you’re quite right.
But it’s good to challenge yourself, isn’t it? 🙂
Absolutely. What I like to see is people find that baseline that they’re happy with and then challenge themselves to systematically do more. I think the biggest problem is people try to do too much at once and then the baseline they fall back to when they give up on it is a sedentary lifestyle filled with unhealthy foods.
Get engaged with the process. Find what makes you happy so that you can be consistent. And then challenge yourself.
Thank you for your thoughts, Shirisha.
Great blog. Wait for the next posts
Hi I love to reading your article it’s always seems to speak to me . I m enjoying cardio 4 to 5 days on the treadmill and I stert walking out side in the evening for one hour and I m eating healthy food but I don’t no I m not loosing my wt .i m doing this for the last six years .give me some advised plssss