Can You Lose 20 Pounds With Winsor Pilates?

Dancer and fitness instructor Mari Winsor developed Winsor Pilates with the intention of providing a workout regimen to help exercisers build strength and improve flexibility. The workouts, which typically last 60 minutes, feature dynamic, mat-focused exercises. As long as you also incorporate resistance and cardio exercise and follow a healthy diet, Winsor Pilates will accommodate your efforts to lose 20 pounds.

Losing 20 Pounds
You lose weight by burning more calories than you consume. When you do this, your body is forced to break down the excess fat you have stored on your body so that it can use it as fuel. Each time you create a 3,500 caloric deficit, you lose a pound of fat. Therefore, to lose 20 pounds, you need to create a total caloric deficit of 70,000. Losing 20 pounds may at times feel like a monumental goal, but it’ll feel more manageable if you focus on what you need to accomplish on a daily basis. Each day, you create a caloric deficit by increasing the number of calories you burn with Winsor Pilates and other types of exercise, while cutting back your calorie intake by following a healthy eating plan.

Calories Burned With Winsor Pilates
The number of calories you’ll burn during your 60-minute Winsor Pilates workouts depends on your body weight. According to the Health Sciences Center at the University of New Mexico, a person weighing 150 pounds will burn about 238 calories during a 60-minute mat-based Pilates workout. During that same workout session, a person weighing 180 pounds will burn about 286 calories and a person weighing 200 pounds will burn about 318 calories. Therefore, if a person weighing 150 pounds were to incorporate five 60-minute Pilates workouts into her weekly regimen, she could burn about 1,190 calories every week. A person weighing 180 pounds would burn about 1,430 total calories, and a person weighing 200 pounds would burn about 1,590 calories.

Enhance Your Efforts With Cardio and Resistance Training
While Winsor Pilates will increase the number of calories you burn and thus support your weight loss efforts, adding cardio and resistance workouts to your regimen will make a notable impact if you’re trying to lose 20 pounds. Cardio workouts like walking, jogging, biking and swimming burn a significantly higher number of calories than Winsor Pilates and will strongly contribute to your caloric deficit total. For example, during a 60-minute workout, a person weighing 200 pounds will burn about 468 calories walking briskly, about 552 calories swimming at a moderate intensity, about 636 calories jogging and about 792 calories biking. Add in three to five cardio workouts of 30 minutes of more into your weekly routine.

Strength training, while also burning calories, contributes to weight loss because as you build lean tissue, you increase your metabolic rate. This causes you to burn more calories. Fit in two resistance training workouts in per week and begin by doing one to two sets of 12 to 15 reps of each exercise.

The Impact of Your Diet
Your goal of losing 20 pounds will only be successful if you’re taking in an appropriate number of calories every day. You’ll have a nearly impossible time creating the necessary caloric deficit if you’re regularly taking in more calories than you burn. Limit your calorie intake by eliminating fast foods, alcohol and sodas. Focus on eating mostly non-fat or low-fat dairy foods, whole grains, and fruits and vegetables, and cut back your meal portion sizes by 10 to 15 percent.