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.

The Best Weight Loss Secrets

Obesity is a growing problem in America. It has become the number one health concern, prompting even the government to get involved with trying to help Americans lose weight. Losing weight is not easy and most only discover this after they have gained a significant amount of weight. Fad diets are not the answer, but there are some tried and true weight loss secrets that work.

More Fiber and More Water
Fiber can be a dieter's best friend. You can find fiber in many foods, including in raw vegetables such as spinach, broccoli, and cauliflower. Eat a salad before or with each meal for a boost of fiber that will help you feel fuller before you begin your meal. Another option is a fiber supplement with a big glass of water about 20 minutes before your meals. This is a double-whammy for good health, as you need the extra water intake to lose weight. Fiber expands in your stomach and makes you feel fuller faster, which helps you to eat less, and be satisfied with the smaller amounts you will be eating.

You will also go to the bathroom more, which is good for intestinal health. The rule of six to eight glasses of water a day is helpful for people trying to lose weight. The water will help you feel more satisfied despite the smaller size of the meals you will be eating. You may be surprised to learn that sometimes a glass of water is what you needed, rather than a snack. Dehydration can sometimes be misinterpreted as hunger.

Eat Less and More Often
Eating three meals a day will not work for weight loss. You need to eat more often and keep portion control in mind. Ideally, you should try to eat every two hours. Keep nutrition and energy in mind with these mini-meals. A handful of almonds mixed with cranberries is an excellent snack, as is a cheese stick with four whole-wheat crackers. Eating these kinds of foods often ramps up your metabolism as your body always has food to burn in the digestive tract and if you eat a healthy mix of carbs and protein, you'll have energy, too. A good guide is to eat no meal larger than the size of the palm of your hand. Don't forget to always precede your meals with a big glass of water.

Burn the Calories
The simplest math of weight loss is you must burn more than you take in. If you burn more calories than you eat, you will lose weight. If you eat more than you burn, you will gain weight. The average human body burns around 1,500 calories a day just existing, so it is good sense to aim for less than this total on a daily basis. One pound of fat equals 3,500 calories, so that should give you an idea of just how hard it will be to take those pounds off.

This is why exercise is so important to weight loss. It is essential to find exercise you enjoy and move your body. Whether this means making housework a busy practice that makes you sweat or attending an aerobics class several times a week, find a way to get your body moving and burning those calories. Cardio exercise (exercise that gets your pulse rate up) is the best exercise for weight loss, so aim for activities that raise your heart rate and make you sweat. You need to exercise at least three to five times a week for a minimum of 30 minutes. Biking, swimming, jogging, power-walking, stair climbing and a host of other exercises are great cardio workouts.

Always check with your doctor before beginning any exercise program--you want to make sure you stay safe.

Dramatic Weight Loss Plans

Get dramatic results with a serious diet plan such as a very low calorie diet, juice fasting or a low carb, high protein diet. If you are looking to drop a lot of weight in a short period of time these diet plans will get you the results you need.

Very Low Calorie Diet
For extreme weight loss try a very low calorie diet (VLCD). You’ll only get 800 calories a day and VLCDs consist of mainly protein enriched foods such as fish and chicken, vitamin supplements, meal replacement bars and shakes.

The diet promotes rapid weight loss and should last only a few months under a doctor's care. This diet can be implemented using foods and meal supplements from your local grocery or health food store.

Low Carb Diet
Losing weight on a low carb diet means that you remove or limit your starchy carbohydrate intake such as bread, grains, rice and starchy vegetables in an effort to lose weight. Most people lose a generous amount of weight on a low carb diet because the absence of carbs means that your blood sugar and insulin level are lowered which leads to weight loss.

A typical low carb diet consists of lean meat, eggs, dairy and nonstarchy vegetables. You also will want to eliminate sugar from your diet, too. Dieters experience a decreased appetite, loss of water weight, fuller feeling due to the high protein, high fat diet and overall reduced caloric intake.

Juice Fasting
During a juice fast you consume only liquefied fresh vegetables for a few days. You will lose weight faster and at a more dramatic rate than many other diets because you only consume juiced vegetables.

As the diet progresses your metabolism increases, the number of calories is reduced and you body begins to shed water weight and fat. Dieters lose an average of five to seven pounds on an average three-day fast.

Drink plenty of water in between meals and consume up to 12 ounces of freshly made vegetable juice for breakfast, lunch and dinner. You’ll need a juicer to create your meals but you also can have vegetable broth and only freshly squeezed fruit juices. For your freshly squeezed vegetable juices choose between beetroot, bittermelon, broccoli, celery, cucumber, garlic, ginger root, kale, onion, parsley, spinach, watercress and wheatgrass.