How to Lose 20 Pounds With Winsor Pilates

A Winsor Pilates workout can help you lose weight.

Joseph Pilates developed a new exercise method in the 1920s, designed to help build lean muscle mass without creating bulk. In the 1990s, Mari Winsor created a fresh twist on traditional Pilates workouts. With the addition of accelerated movements and dynamic sequences, a Winsor Pilates workout includes more cardio and fat-burning properties than traditional Pilates exercises. When combined with proper diet and cross training, Winsor Pilates can help you reach your 20-pound weight-loss goal.

Things You'll Need

• Winsor Pilates DVD or classes
• Food journal

Instructions

1. Do Winsor Pilates for at least an hour, three or four days a week. Pilates is resistance training, so it is best to wait a day between workouts to give your muscles time to recover.

2. 

   A healthy, balanced diet and a regimen of Winsor Pilates will help you reach your weight-loss goals.

   To bolster weight loss using Winsor Pilates, eat a balanced diet, including a variety of fruits, vegetables and lean protein sources. Record everything you eat in a food journal to help you track the amount of calories that you consume.

3. Calculate your Basal Metabolic Rate, or BMR, the number of calories your body requires to perform basic daily functions. This number will help you determine how many calories you must consume to support healthy weight loss with Winsor Pilates. The basic formula is: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).

4. Create a calorie deficit by burning more calories than you take in. For example, an hour of intermediate Winsor Pilates can burn as many as 350 calories.

5. In addition to your Winsor Pilates sessions, participate in cross-training activities for at least 30 minutes three or four days a week. These activities can include cycling, running or playing your favorite sport, and can be done on the same days as your Pilates workouts. Online calculators can help you estimate the amount of calories you burn when engaging in specific activities .

Tips & Warnings

• To lose 1 lb. of fat, you must create a deficit of 3,500 calories. For instance, a deficit of 500 calories a day should generate 1 lb. of weight loss per week.

• A weight loss of 1 to 2 lbs. a week is considered healthy.

• Be consistent with your workout program; weight loss takes time.

• Don't be discouraged if you do not see results immediately. Winsor Pilates help to build muscle, which weighs more than fat. But muscle also burns more calories than fat, even at rest.

• Be sure to consume enough calories. Too much of a caloric deficit actually can hurt your weight-loss endeavors.

• Consult your physician before starting any exercise or weight-loss program.

References

• Pilates Trends: Winsor Pilates -- Pilates for Weight Loss
• Think Pilates: Pilates Exercise and Weight Loss
• Hateweight.com: Winsor Pilates Exercises to Lose Weight

Resources

• Discovery Health: BMR Calculator
• Calories Per Hour: Activity Calculator