Skip to main content

"10" Is NOT Always Perfect...

Whenever the word "overweight" is used in a conversation (or an article like this one) our minds tend to conjure up images of extremely rotund individuals that may tip scales in excess of 300 pounds or more. 

Or worse, a cartoonish depiction of that same individual.

Both images are stereotypical and clearly do not fit the medical definition of obesity.   



In this age of instant gratification a lot of people feel that at least 10 minutes of daily exercise is sufficient because it’s better than no exercise at all. 

However, medical experts and weight loss science itself both point to a minimum of 30 minutes per day, at least three times per week, as a highly effective way to combat excess body fat.



Let's say you happen to be “moderately overweight,” (that is, not physician-diagnosed as morbidly obese) and you just want to feel better by losing or shedding a few pounds, there’s good news for you....


Is 30 Minutes Really That Important?

Your body is a type of machine. It has moving parts that require a warm up period in order to function optimally. An analogy is needed here. For the most part, it would be unwise to start a car up & drive off immediately in colder temperatures. This could cause the vehicle to shut down at the least convenient time & it may cause long term mechanical defects as well. Why should you treat your body any different? 




Long-story-short: it takes more than just a few minutes to significantly reduce excess fat, and to burn enough of it to lose a substantial amount of weight. This is one of the main reasons why it seems so hard to  successfully lose weight.

Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.





Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold.

Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you've achieved); sweat; and carbon dioxide (a lot of continuous “exhaling”).


So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of actual weight loss. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action. 



Photo Credit: society6.com


10 Is NOT The End

With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).


Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).


Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).


Now That We All Agree....

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it's barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.






Love what you're looking at? We KNEW you would! Get instant access to all future KurtMIND updates!Join The Health Revolution!! Sign up today to get Get FREE UPDATES! RSS FEED is available as well! Do not get left behind! 
Don't Forget to +1 us on Google Plus !!! "Your Health Is Your Wealth!!"



** KurtMIND's writers and owner(s) may receive compensation for content-applicable placement of certain products and/or services by your clicking on links posted on this blog.**  

Top Posts

5 Simple Ways To Lower Cholesterol

You can easily lower your bad cholesterol levels without drugs by following simple steps that will not only change your cholesterol levels, but also improve your health today and for the long haul. We often use prescription drugs in hopes that they will miraculously cure our ailments. Cholesterol-lowering drugs do tend to work, but  there are short and long term side effects to consider such as: drug dependency, tangential organ damage, and possible fatal consequences. Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control. Eventually, high cholesterol can lead to severe damage to the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or cardiac arrest.  I have listed 5 simple ways you can realistically lower your cholesterol without prescription medication. Eat healthier.   Simple and to the point. Your diet has such a significant impact on lowering

How To Lose Weight For The New Year!!! (Part One)

If you've never made a New Year's resolution to lose weight, now is the time! Many people are unable to do so since they have witnessed or heard friends and family members attempt and (sadly) fail to achieve their weight-loss goals.  This can be discouraging, and the fear of failure can make it difficult to commit. This does not have to be your fate. Every journey must begin at a precise location. This post may contain affiliate links. Upon purchase, we may earn a commission. Remember, affiliate links that may appear on this blog are at no extra cost to you. You are only billed by the seller for purchasing products or services. See our  affiliate link disclosure page  for details.* You want to lose weight. You will eventually lose weight. You'd like to lose the Christmas tummy fat. Just stick to your guns. Learn The Shocking Weight Loss Ritual That Would Melt 47 Pounds Of Pure Belly Fat! To ensure that your body responds effectively to the weight loss, practically all docto

Sugar: Hiding In Plain Sight

There is a dastardly villain among us. We know it is around because we can taste it, even sense it. This villain is a true master of disguise and is able to hide right in front of your face....  While sugar is easy to spot in candy, soft drinks and ice cream, it also hides out in foods you might not expect -- including peanut butter, pasta sauce and even bologna! Robert Lustig decodes confusing labels and sugar's many aliases to help determine just how much of that sweet carbohydrate makes its way into our diets. Watch this brief informative animated video and become a vigilant shopper . Love what you're looking at?  We KNEW you would! Get instant access to all future KurtMIND updates! Join The Health Revolution!! Get FREE updates using our sign-up options in the "Comments" box under the articles! RSS FEED is available as well! Do not get left behind!  Don't Forget to +1 us on Google Plus !!!  "Your Health Is Your Wealth!!&q

Fighting Allergies...Naturally (Part 1)

Are you suffering from allergies?  Need some tips for relief? This new series can help you: Discover what causes allergies.  Which foods and herbs are good to minimize the effects of allergies.  Find out why some allergies do not easily go away.  Perhaps even learn how to cure your allergies.

The Ultimate Guide To Eating Paleo

Ever hear of The Paleo Diet? Have you wondered what is involved in this type of diet and how it may benefit you? How about a bright, colorful and yet easy-to-follow infographic for you to peruse? I think greatist.com has the answers you're looking for.   Get health and fitness tips at Greatist.com For more info on paleo diet options click here!   Love what you're looking at?  We KNEW you would! Get instant access to all future KurtMIND updates! Join The Health Revolution!! Get FREE updates using our sign-up options in the "Comments" box under the articles! RSS FEED is available as well! Do not get left behind!  Don't Forget to +1 us on Google Plus !!!  "Your Health Is Your Wealth!!" ** KurtMIND's writers and owner(s) may receive compensation for content-applicable placement of certain products and/or services by your clicking on links posted on this blog.**