18 Jun Can Pilates Really Help Me To Lose Weight?
Absolutely! Reformer Pilates is one of the most effective methods to lose weight especially for those who are obese or nursing an injury. The only thing to consider is that you may need a longer time to see results compared to other methods of losing weight. If you need to quickly lose some weight in a short period of time, intermittent fasting and eliminating all forms of sugar from your diet for five days before your target date may be more effective, though unsustainable in the long run.
As Pilates is a low-impact and mid-intensity workout, it does not burn as many calories in a single session as high intensity cardio workouts like running or cycling. Hence, it will take longer to create the calorie deficit needed for significant weight loss.
Every Reformer Pilates class you attend builds lean muscle mass which increases your basal metabolic rate and allows you to burn more calories at rest. Although it is a longer process, this increased muscle mass will help with weight loss over time and allows your skin to tighten together with the loss of your body fat. This means that you are less likely to experience loose skin issue with your weight loss. This is a welcomed benefit of losing weight with Reformer Pilates as massive weight loss in a short period of time often brings about other aesthetic issues.
Although it is not possible to attain dramatic weight loss with Pilates alone, combining Pilates with a calorie controlled diet and other cardio exercises in your workout routine will also help you to achieve your weight loss goal. For best results, we recommend at least three Pilates classes of Reformer Pilates weekly comprising of Weight Loss Pilates and Reformer Cardio Jumpboard Pilates classes.
Weekly Reformer Pilates classes will help you to attain better posture, more muscle tone and a strong core – these benefits can in turn make you look more fit and toned even if your weighing scale is not changing as much as you would like to. In fact, weekly Reformer Pilates classes coupled with wholesome diet without any processed foods, can bring about body composition changes such as dropping two or even three dress sizes in three months!
We witnessed many of our members experiencing modest weight loss, reduction in BMI and waist circumference from regular Reformer Pilates especially when combined with diet changes or intermittent fasting. While results do vary depending on intensity, duration and diet, we are confident that Pilates really can help you to lose weight.
Furthermore, Reformer Pilates has benefits beyond weight loss like increased flexibility, better posture, injury prevention and reduced stress. This explains why most of our members attends weekly Reformer Pilates with us for five years or more.
What Are The Benefits Of Pilates Reformer Classes For Weight Loss
Reformer Pilates burns more calories than mat Pilates, builds metabolism-boosting muscle, complements healthy behaviours such as healthy diet and other physical activities for weight loss, and can be tailored into high-intensity fat-burning workouts when taught by experienced Pilates Instructors. Let us look at how Reformer Pilates classes taught by experienced Pilates Instructors can make an impact in your weight loss journey.
1. Increased Calorie Burn
If your objective of starting Pilates class is to lose weight, then Reformer Pilates will be a much better choice than Mat Pilates. Reformer Pilates classes are more intense and challenging than mat Pilates, ensuring you to burn more calories every class.
The resistance from the reformer machine allows you to do full body dynamic movements that will elevate your heart rate and calorie expenditure. We have many success stories of clients not only losing weight but also losing body fat and increased lean muscle mass after attending four classes of Reformer Pilates weekly over 3 months.
2. Builds Lean Muscle Mass
Working against the resistance provided by the reformer springs helps you build lean muscle mass and reduced body fat at the same time. You will boost your metabolism, thereby burning more calories at rest when you have more muscle mass.
Most Reformer Pilates exercises are dynamic as they strengthen and tone multiple muscle groups simultaneously. To time-starved Singaporeans, this is an added benefit as you will need less time to train the full body. Compared to gym workout where you focus on a different part of the body per session, hence needing a week just to finish toning from head to toe, Reformer Pilates classes allow you to tone your full body in just 55 minutes.
3. Complements Cardio and Diet
One who have exercise regularly for period of time will realise that consistent workouts trigger “virtuous cycle” of healthy behaviours that indirectly aid weight loss. Your body will no longer crave high sugar, processed foods to keep you happy as endorphins naturally released from regular Reformer Pilates classes are enough to keep you happy, alleviate pain, lower stress, improve mood, and enhance your sense of well-being. You will also find it easier to add in other types of physical activities that will bring you closer to your weight loss goal.
4. High-Intensity Class Types
Reformer Pilates exercises can be progressed to advanced high-intensity Weight Loss Plus Pilates classes designed to maximize calorie burn and fat loss. These high-intensity Reformer classes incorporate interval training, dynamic full-body movements, and minimal rest periods to keep intensity high.
How Can I Maximize Weight Loss With Pilates
It is not realistic to expect massive weight loss with Reformer Pilates alone. Combining challenging Pilates classes with cardio, a calorie-deficit diet, intermittent fasting and proper recovery, you can maximize fat burning and muscle toning for effective weight loss results. End of the day, consistency and a comprehensive approach are key to your weight loss journey. Here are some tips to maximize losing weight with Reformer Pilates:
1. Attend Reformer Pilates classes that are high intensity
Pilates Fitness offer high intensity Reformer Pilates classes such as Weight Loss Pilates, Abs Burn Pilates and Cardio Jumpboard Pilates that keep your heart rate elevated throughout class. There are hardly any rest time between sets, keeping the intensity at the peak throughout the 55 minutes class. Reformer Pilates exercises chosen tend to focus on full-body, dynamic movements that incorporate multiple muscle groups simultaneously so that you enjoy full-body toning in a single move. Multiple Pilates props such as weighted toning balls, Pilates ring, foam rollers and stability cushion are used to keep your muscles continuously challenged during class
2. Combine Pilates with cardio and strength training
Alternate regular Reformer Pilates classes with other calorie-burning activities like running, cycling, or Cardio Jumpboard classes. If your time does not permit too many workouts in a week, try to do these as part of your daily routine:
• Park your car further from your destination to get more steps in
• Walk up the escalator every time
• If you live in an apartment, walk up the stairs to get home daily instead of the lift. Otherwise, walk around your neighbourhood for at least for 15 minutes after dinner daily
• Set hourly alarm to stand up for a drink or go to the bathroom instead of sitting sedentary for hours at a go in your office
3. Be patient, consistent and progressive
At the start of your weight loss journey, aim for 3-5 Pilates classes per week, varying intensity and duration over time. Establish daily walking as part of your going to work or coming back home routine so that you move more daily. Consistency is key – stick with your Pilates routine for at least 3 months to see results.
4. Kitchen Inspiration
Weight loss is 75% diet and 25% exercise. As such, regular Pilates classes coupled with nutrients rich, calorie-controlled diet is the best way to permanent weight loss. Focus on a nutritious, portion-controlled diet with lean proteins, vegetables, fruits, nuts, seeds and whole grains. Stay away from all processed foods and all foods with added sugars. Stay hydrated and replace your snacks with fruits, yogurt and nuts. Practicing intermittent fasting is another highly recommended way to reduce your weight and enhance your health span.
5. Allow for rest and recovery
Listen to your body and do not overtrain. It is important to balance intense Pilates classes with active recovery days. You can also alternate intensive Pilates classes with less intensive Pilates classes such as Core Pilates to maintain your momentum.
Adequate sleep with a fixed sleeping routine and manage stress instead of bulldozing through will make your weight loss journey more achievable. Weight loss journey is about learning more about your likes and dislikes, as well as testing and making adjustments to your lifestyle so that you can devise a routine that lasts and makes you happier in the process.
How Often Should I Practice Pilates To See Weight Loss Results
There are a few factors to consider if you want to see weight loss results from practicing Reformer Pilates. Intensity, frequency of the Reformer Pilates classes and quality of the Pilates Instructor must be managed to achieve the weight loss effect.
1. Frequency for Weight Loss
To aid in weight loss, you should practice Reformer Pilates 3-4 times per week. Each class should be at least 55 minutes long and incorporate full-body reformer exercises that work multiple muscle per repetition. It is also crucial to work with experienced Instructors who can identify if you are executing the exercises correctly with the intended muscles. The results will be lacklustre if you are not using the right muscles or doing it with the wrong posture. This frequency, combined with a healthy diet, ideally with intermittent fasting can help create the calorie deficit needed for fat loss.
2. Session Duration
Each Pilates class should be at least 55 minutes in duration to experience weight loss effects. However, we do not recommended classes longer than that as the mind is unable to stay focused for so long, rendering subsequent exercises less effective.
3. Experienced Instructors are crucial
Reformer Pilates is a delicate exercise – you can do seemingly the same exercise and experience vast difference in the results. The devil lies in the details! It is important to execute each movement precisely based on your body proportion using the intended muscles to reap the most benefits. If one execute the Reformer Pilates exercise with momentum or utilising power muscles instead of intended muscles, otherwise known as cheating, one will not achieve much results.
The Pilates industry boom into popularity after Covid, many studios sprang up overnight with most offering classes at a great discounts. Let us share an industry secret – many executives were exhausted from working from home continuously during Covid and they seek a career change. As many Pilates studios are unable to run face to face classes during covid, they started to offer Instructor courses to generate revenue. Not all these Pilates Instructors courses are stringent and most of these Instructors are unable to practice on the reformer as much as they want due to Covid restrictions. As such, many new Instructors are inexperienced in catching wrong executions or postures. Sure, these new instructors can cue the instructions to perform the exercise but they are unable to pin point errors and correct the body to ensure the intended muscles are used correctly for each execution of the exercises. We have interviewed hundreds of Pilates instructors since we opened doors in 2010, very few made it to our team as we understand that teaching Pilates is not about just telling clients what to do, it is more important that clients can do the exercise correctly with the right posture.
Hence although frequency and duration are important, it is also equally important that you choose a Pilates studio with experienced Pilates instructors. The easiest way to test the quality of the Instructors is to attend a trial class and sneak in one or two wrong executions to see if the instructor notices that and tries correct you. If the instructor is simply busy shouting out instructions and not eye-balling the clients movements, then it is best to find an alternative Pilates studio.
One of Pilates Fitness Singapore Many Success Stories
Pamela, a British white lady who moved to Singapore for work, lost 17kg (37 lbs) in 5 months by doing 3-4 Pilates sessions per week, with 2 Pilates for Weight Loss classes and 1-2 Cardio Jumpboard Pilates classes in Singapore. She also watched her diet closely during this time, avoiding high fat and high carbohydrates food. Her weight loss journey was so inspiring that it was picked up by Shape Singapore who did an exclusive interview with her. You can read more about her weight loss success story here.
Can Reformer Pilates Help With Maintaining Weight Loss After Reaching My Goal
Totally! To maximize Pilates for weight maintenance, aim for 2-4 Reformer Pilates sessions per week, focus on challenging Pilates class types such as Weight Loss Pilates, Abs Burn Pilates and Cardio Jumpboard Pilates classes; combine it with cardio workouts, and a balanced diet tailored to your new calorie needs. The low-impact yet strength-building nature of Pilates makes it an excellent long-term exercise for keeping weight off. Read on to learn how Reformer Pilates is an effective way to maintain weight loss after reaching your goal weight.
1. Builds Lean Muscle Mass
Reformer Pilates exercises work against resistance to build and tone lean muscle mass throughout the body. Having more muscle mass boosts your metabolism and allows you to burn more calories at rest. As you continue to practice Reformer and get stronger, your body will start to tone up different muscle fibres of the same muscle group, leading to increased muscle mass. This increased calorie burn from added muscle mass can help prevent weight regain after initial weight loss.
2. Low-Impact Exercise
As a low-impact exercise, Reformer Pilates allows you to continue being active regularly without excessive joint stress that can occur with higher-impact activities like running. For those who are obese, working on the Reformer machine is a lot gentler on your joints, allowing you to sustain a workout plan without feeling pain. In fact, you can even continue Reformer Pilates despite nursing injuries – Reformer Pilates is a great way to maintain your physical activity during your rehabilitation journey. This makes Pilates a sustainable long-term exercise option that you can stick with to maintain your weight.
3. Improves Posture and Body Awareness
The focus on proper body alignment, core engagement, and mind-body connection in Pilates improves posture and body awareness. Attending regular Pilates classes also help you to maintain your busy lifestyle to incorporate a fixed workout schedule. This overall heightened awareness on your body and lifestyle teaches you to put yourself first and can trigger better lifestyle choices including mindful eating habits to prevent regaining weight.
4. Complements Cardio and Strength Training
While regular Reformer Pilates alone may not burn a ton of calories in each session, it pairs well with cardio exercises like walking/running and Cardio Jumpboard Pilates. Combining Pilates with cardio creates a comprehensive workout routine to maintain muscle mass and keep your metabolism elevated after hitting your weight loss goal.
5. Reduces Stress
The controlled breathing and mindfulness aspects of Pilates can reduce stress levels. During each Reformer Pilates class, you have to focus on your body, your muscles, your posture on top of executing each movement with control. There is simply no time to have random thoughts. You will end every Reformer Pilates class feeling as if you have completed 55 minutes of meditation. We often see client stepping out of their Reformer Pilates classes with big smiles on their faces – the feeling of exhilaration is true. We all know that lower stress supports weight maintenance by regulating appetite hormones and preventing emotional eating. Hence continuing to attend Reformer Pilates classes regularly after hitting your weight goal will help you to make better lifestyle choices too.
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