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5 Essential Things To Know If You’re Exercising To Lose Weight

23rd May 2023

23rd May 2023

By Shivraj Bassi

Self-improvement can be a big part of why we exercise, and some of us may be pushing our bodies through sweaty workouts in the hopes of losing a few pounds. But unfortunately, it takes more than just the same regular exercise routine to lose weight. 

The culprit behind this disappointing fact of life can be explained through the results of a study in Current Biology. It concluded that as your body gets used to working out, you stop burning as many calories as you did when you first started. In the study, researchers examined the physical activity levels of 300 women and men, looking at the number of calories they burned every day. They discovered that while people who were moderately active burned around 200 more calories a day than those who were sedentary, the most physically active participants didn’t burn any more calories than those were only moderately active. 

In effect, this means that once you’re exercising at a steady rate and have been for a while, your body adapts to the demands you’re placing on it and becomes more efficient, meaning that you burn fewer calories. 

To avoid this conundrum, which is exceptionally unhelpful if you’re exercising to lose weight fast, follow these rules on how to lose weight with exercise. 

 

Photo by Jonathan Borba on Unsplash

Use the FIIT technique

We’ve all heard of HIIT (and we’ll get back to it later), but this is different. FIIT stands for frequency, intensity, time, and type, which together make up to the four factors of a workout and the amount of stress you put your body through each time you hit the gym. If your workout is always the same, these four factors will be the same, and your body will adapt to what you’re putting it through, meaning the number of calories you burn will drop over time.

However, if you change one of these four elements, your body will be surprised and challenged, and be forced to adapt to what you’re doing. You should aim to change up one of these FIIT variables every one or two months, which will ensure your body doesn’t start to plateau. 

Eat well

Looking for the answer on how much exercise to lose weight? The solution isn’t solely found in the gym, but in the kitchen. Even if you’re smashing your fitness plan every single day, if you’re coming home and also smashing processed foods high in sugar, fat, salt every single day, then the amount of exercise you’re doing for weight loss won’t matter. 

When you’re exercising to lose weight fast, you have to operate in a calorie deficit. You won’t lose even a single kilogram if your calorie expenditure is the same as the number of calories you’re consuming. 

What’s more, if you’re not eating a balanced diet high in nutritious foods and plenty of fruit and vegetables, your workouts will feel harder as it’s likely that you’ll be feeling sluggish and tired. Check out Innermost’s food section for some diet inspiration and focus on eating plenty of protein, healthy fats, complete carbohydrates and those all-important vegetables and fruits.  

HIIT

Ah yes, back to HIIT. We all know that it’s good for you, but high intensity interval training truly is the way to go if you’re looking for how to lose weight with exercise. In a study from 2013 at the University of Wisconsin-La Crosse, researchers found that people who participated in a 20 minute HIIT workout burned around 15 calories per minute, which is twice as many as they burned during long runs. 

HIIT workouts also provide that coveted after burn effect - and no, we’re not talking about when you wake up the next day with legs too sore to walk up the stairs. Working out in intense bursts means your body burns more calories for longer, sometimes up to 40% more throughout the day after you work out, as your body recovers. 

To burn those calories, we recommend putting in all out effort for 20 seconds, followed by 10 seconds of rest, repeated for four minutes. Rest for one minute before repeating the process again three more times - and watch the pounds start falling off you. 

Try weightlifting

It’s an incontrovertible fact that the more muscle you have, the more calories you burn. A pound of body fat burns only two calories per day (what a slacker), while a pound of muscle not only burns six calories, but takes up far less room on your body. 

If you’re more of a cardio person than a weights one, check our guide to getting started with weightlifting. It’s not nearly as intimidating as you think, as you’ll look impressively muscular in no time at all. 

Fuel up

When you’re working hard to exercise to lose weight, it can feel like an easy win to start dropping your pre and post workout nutrition plan. After all, the fewer calories you take in, the more weight you’ll lose, right? Wrong. 

Research shows that consuming carbs before hitting the treadmill improves your performance during workouts, which will mean that you burn more calories both during and after your session. 

Correctly fuelling your body after you’ve finished working out will also enable your muscles to recover, keeps your energy levels up and means your body will burn more calories as your body repairs itself. So reach for that bag of Innermost’s The Lean Protein, which is specifically formulated to encourage healthy fat loss, reduce food cravings and support the growth of muscle. 

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Whey Protein 101: Everything You Need to Know
If you’re at all interested in health, fitness or nutrition, you’ve probably heard about whey protein. It’s one of the most commonly used sources of protein for supplements and it can offer a wide range of benefits to users.  But let’s hit the brakes a second – what exactly is whey protein? And what are these supposed benefits? Let’s break it down.  What is whey protein? Whey protein is a high-quality protein source which comes from whey (no prizes for guessing that) – otherwise known as the watery stuff which separates from the curds when making cheese. Once separated, the whey is processed to remove lactose and other components we don’t need, leaving behind a concentrated whey protein which is then dried into a powder form. Sounds a bit strange, granted, but it’s a real powerhouse. Whey protein is a complete protein, meaning it contains all nine essential amino acids (the ones our bodies can’t make on their own). It’s also quickly absorbed by the body, making it a great choice for a post-workout refuel. Benefits of whey protein With comparisons out the way, what are the benefits of adding whey protein into your workout plan? 1. High nutritional value Whey protein is widely considered the best form of protein supplement because of its superior nutritional profile. Not just a complete protein, whey typically contains more protein per serving and is absorbed by your gut much faster than other types of protein. In short, you get more of the good stuff and you get it faster, too. Win-win. 2. Supports muscle growth and repair Whey protein’s high protein content and broad suite of amino acids makes it perfect for both muscle repair and those looking for gains. Whey contains a high concentration of the BCAA leucine, which is the primary amino acid involved in muscle growth. This makes it a great accompaniment to your workout routine. Regular intake of whey protein has also been shown to help reduce inflammation throughout the body, which is a huge plus for recovery and general wellbeing. 3. Supports weight management and satiety Whey isn’t just a great supplement for muscle growth, it can also be hugely beneficial for those trying to manage their weight. Whey protein has been shown to significantly reduce feelings of hunger, which can make it much easier to stay on track with a healthy diet. For example, Innermost’s The Strong Protein contains just 147 calories for a 40g serving, making it an effective, delicious and convenient solution to keep on deck.  4. Convenient and versatile Speaking of convenience, it doesn’t really get more convenient than whey protein. You can throw together a delicious, nutritious shake in seconds whether you’ve got your favourite milk on hand or just water. Or, if you’re feeling creative, head to the kitchen and bake with it (protein pancakes – yum), or mix it into oats, yoghurts and smoothies for some serious treats that taste and feel good. Whether you’ve got time to cook up a storm or you’ve only got 30 seconds before you need to be out the door, whey protein makes nutrition easy. How can whey protein support your fitness goals?  Whey protein is a great supplement for a range of fitness goals. Let’s take a look at how. If you’re trying to build muscle… Whey alone won’t do the job – you’ve gotta put the work in. When you’re done sweating up a storm, take your whey right after your workout (as soon as possible but definitely within 60 minutes for maximum impact).  Whey helps to repair muscles which are damaged during exercise as well as promoting growth to make you stronger for next time. You know what they say, no pain, no gain… If you want to push your workouts even further with whey on hand to repair the damage, try pairing your protein shake with The Power Booster for an extra hit of power, strength and speed. If you’re focused on fat loss… Swap out the snacks for a whey protein shake to cut down on calories and keep you fuller for longer between meals. The high protein content of whey can also help to preserve muscle mass if you’re in a calorie deficit, which is another big plus.  If you’re training for performance or endurance… When you’re looking to perform at a high level or for an extended period of time, repetition is a key part of the process. However, with repetition comes aches, pains and inevitable recovery time. Whey protein is a great recovery aid which can help to reduce muscle soreness and support your immune system while your body is undergoing physical stress. Work whey into your diet and get back on the grind in no time. How does whey compare to other proteins? When you’re shopping around for the best protein, there are a lot of factors to consider. Let’s take a quick look at how whey protein stacks up against the competition. Whey vs casein protein Both whey and casein are derived from milk, with casein making up around 80% of the total protein content of milk. The question here is: why isn’t casein seen as much on the shelves?  There are a few reasons, one of the main ones being casein is absorbed by the body at a much slower rate. The amino acids in whey protein stay in your bloodstream for around 90 minutes until they’re absorbed, whereas casein amino acids can stay in your system for as long as five hours. If you’re looking for a quick hit, especially after a workout, whey is the way to go.  The branched-chain amino acid (BCAA) profile of whey is also superior to casein, meaning it can be more effective at building muscle.  Whey vs soy protein Soy offers a good alternative option for many as it’s a plant-based source of protein which also contains all nine essential amino acids. While studies have shown little difference in muscle growth and strength development between soy and whey protein, there are other downsides to soy protein which whey doesn’t have. Soy protein contains considerably less leucine and lysine than whey (the amino acids responsible for muscle growth and repair, blood sugar regulation and the production of hormones and energy), which can be a big turn off for many.  As such, whey is widely considered a higher-quality protein source than soy, but soy protein typically comes with a smaller price tag, making it an appealing choice for many. Whey vs pea & rice protein Two other popular sources of protein are pea and rice protein. These are often used together, like in The Fit Protein or The Health Protein, to offer a balanced and well-rounded vegan protein option. Both rice and pea protein contain all nine essential amino acids, albeit in a slightly lower density than whey. To put it plainly, whey retains its crown as the most complete protein source, but for those who can’t or don’t want to have whey, pea and rice protein offer a fantastic option.   It’s the whey to go When it comes to protein supplements, whey is widely considered to be the most complete form you can get your hands on – and for good reason.  With a high concentration of protein per serving, broad range of amino acids and huge variety of ways to enjoy it, whey is an easy way to support your fitness goals, whatever they are. If you can’t have whey, or maybe just don’t want to, check out our range of vegan supplements for some plant-based alternatives.   We’ve shown you the whey (sorry), now go forth and conquer.  References Schoenfeld, B., Aragon, A. (2018) How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Int Soc Sports Nutr. Click here. Zhou, L., Xu, J., Qin, L. (2015) Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials. Nutrients. 7(2). Click here. King, N., Slater, G. (2015) The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes. Appetite. Click here. Schoenfeld, B., Aragon, A. (2007) Bovine milk in human nutrition – a review.  Lipids Health Dis. Click here. Lynch, H., Buman, M. (2020) No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. Int J Environ Res Public Health. Click here. Read more
The Dangers of Silica
Ever opened a sachet of hydration powder, only to have a puff of dust cloud waft up into your nostrils? You're not imagining it. Most electrolyte drinks on the market contain silica - a synthetic anti-caking agent added to keep powders dry, free-flowing, and easy to manufacture at scale. It’s one of those behind-the-scenes ingredients that doesn’t need to be there… unless your priority is speed and profit margins, not people. Let’s break this down. What is silica? Silica (aka silicon dioxide) is a compound found in sand, quartz, those little sachets that come with new shoes, and yes - in many processed foods and supplement powders. In this industry, it’s added to prevent clumping and help powders flow smoothly and zip through high-speed packaging machines. It’s not added for your health. It’s added for efficiency.  And here’s the thing: silica is not inherently dangerous when eaten in small quantities — it occurs naturally in some foods, after all. But when it’s inhaled, it’s a whole different story. Let’s talk about silicosis Silicosis is a serious lung disease caused by breathing in fine particles of silica.  Many of these powders are so bone-dry and ultrafine that you can’t help but inhale a bit when you open a sachet. And while regulators have deemed it “safe” for consumption, they’re not telling you what happens when you’re breathing that dust in day after day. We think it matters. Why it’s used anyway (and why we don’t). Silica makes life easier for big manufacturers. When a powder is dry and ultra-fine, it runs like a dream through industrial machinery. That means more sachets filled per minute, fewer machine stoppages, and higher production yields. In other words: cheaper, faster, more profitable. It’s what most brands do - especially the ones backed by big investors who demand a return on their money. That’s just the way it works. Innermost is proudly independent. Something we don’t talk about often enough is that we’re 100% self-owned. No outside investors. No pressure to cut corners to meet someone else’s margin goals. That means we get to put your health - not shareholder value - first. We created The Hydrate Blend to be 100% natural, functional, and free from synthetic fillers. No nasties. No shortcuts. And absolutely no silica. Yes, it might cost a little more than the cheapest stuff on the market - but it’s better for your body, and your lungs. Let’s call it what it is. Most people will never think twice about inhaling the powder that wafts up out of their electrolyte powder. But we do. Because we know the supplement industry loves to hide behind shortcuts and call it innovation. Loves to throw in cheap ingredients because they’re easier - not because they’re better. Loves to race to the bottom on cost while pretending they’re leading on health. That’s not us. That’s never been us. We’re not here to cut corners. We’re here to raise standards. And sometimes that means doing things the hard way - like formulating a hydration product without any silica in it, knowing full well it’ll be way harder to do. But your health is worth the effort. Read more