So you want to lose weight?
The age-old question: if you've been contemplating adding Pilates to your fitness routine for weight loss, you're in for a treat.
FIRSTLY – Let's address the elephant in the room. Mainstream media, cultural norms, and societal pressure often push us to focus on the number on the scales.
Can we propose a new concept?
Let's shift the focus to health and wellness. This can mean being healthy at any weight—feeling comfortable and confident in your body, feeling good, and being healthy.
So, what is healthy? This looks different for everyone. At MOVE, we strongly focus on enjoying movement, making it pain-free, fun, and helping you get fitter, stronger, and more flexible. This way, you can enjoy more of the good stuff.
Pilates offers a wealth of benefits, not just for shedding kgs, but for enhancing overall health and well-being.
So what should you expect with Pilates and what does the evidence say .......
Remember - Reformer Pilates is mostly a strength and control exercise.
Pilates is a low-impact exercise regimen that focuses on controlled movements to improve flexibility, strength, and body awareness. It’s a total-body workout that emphasizes core strength but also engages all major muscle groups. Whether you practice on a mat or a reformer, Pilates can be adapted to suit all fitness levels and goals.
Can Pilates Help with Weight Loss?
Absolutely! While Pilates might not have the same high-calorie burn as a vigorous cardio session, it can still be an effective part of your weight loss plan. Here’s how:
Calorie Burn: Pilates can help you burn calories, especially if you engage in more dynamic forms like Reformer Pilates.
Muscle Building: By building lean muscle, Pilates helps increase your resting metabolic rate, meaning you burn more calories even at rest.
Improved Posture and Flexibility: Better posture and flexibility can enhance your performance in other workouts, making your overall fitness routine more effective.
Stress Reduction: Pilates emphasizes breath control and mindful movement, which can reduce stress and lower cortisol levels. High cortisol is linked to weight gain, so managing stress can indirectly support weight loss.
Other Benefits of Clinical Pilates
Beyond weight loss, Clinical Pilates offers numerous other benefits:
Mind-Body Connection: Pilates helps improve mental focus and body awareness. The emphasis on controlled movements and breath work promotes a deep mind-body connection, enhancing mental clarity and reducing stress.
Enhanced Flexibility: Regular Pilates practice increases your flexibility and range of motion, which can improve your overall mobility and reduce the risk of injury.
Pain Reduction: Pilates can be particularly beneficial for those dealing with chronic pain. By strengthening the core and improving posture, it can alleviate back pain and other musculoskeletal issues.
Improved Movement Patterns: Pilates trains your body to move more efficiently and effectively. This can translate to better performance in daily activities and other forms of exercise.
Types of Pilates for Weight Loss
There are various styles of Pilates, each with its own benefits:
Mat Pilates: Great for beginners and requires minimal equipment.
Reformer Pilates: Uses a machine for added resistance, making workouts more intense.
Clinical Pilates: These are sessions run by an experienced clinician, physio or EP at Move , we complete an initial assessment to get to know your body and your needs. Complete baseline testing and then create a targeted program specific to your body and your needs. We use reformers, Cadillac and wunda chair at Move to help facilitate your recovery and progress.
Reformer Pilates and Belly Fat
While you can’t spot-reduce fat, Pilates helps strengthen and tone your core muscles. By learning to properly engage your pelvic floor and deep core muscles, you'll achieve a tighter, more toned abdomen. Coupled with a balanced diet, Pilates can help you reduce overall body fat, including belly fat.
Integrating Pilates into Your Routine
For optimal results, combine Pilates with other forms of exercise like cardio and strength training. Here’s a suggested weekly routine:
2-4 Pilates Sessions: Focus on core strength, flexibility, and muscle tone.
2-3 Cardio Workouts: Activities like running, cycling, or swimming to boost calorie burn.
1-2 Strength Training Sessions: Build muscle mass and increase metabolism. Remember if we load the springs up and add additional weights to your workout, then reformer pilates can be counted as strength training sessions.
Practical Tips for Getting Started
Set Realistic Goals: Understand that weight loss is a gradual process and Pilates will help with more than just losing weight.
Stay Consistent: Make Pilates a regular part of your routine for sustained benefits.
Complement with Nutrition: Pair your workouts with a healthy, balanced diet to support your weight loss goals.
Focus on Gains, Not Just the Scales
At Move, we encourage you to focus not just on the scales, but on what you gain from Pilates—like muscle mass and bone density. Our body scans measure visceral fat, muscle mass, and bone density so we can track your progress comprehensively. This approach shifts the focus from just "fat loss" and yo-yo dieting to building healthy habits and making sustainable lifestyle changes.
We recommend a minimum of two Pilates sessions a week to start getting stronger and seeing positive changes, not just on the scale, but in how you feel and move every day.
Additional Support and Resources
Consider consulting with a physiotherapist or an exercise physiologist to create a personalized plan. At Move, we offer baseline testing and customized programs to help you get started and stay on track. Plus, with our app, you can access your program anytime, anywhere.
Happy MOVING! Remember to reach out if you have any questions or need guidance on a specific exercise program to kickstart your home routine. Don't forget to utilize your private health rebates or talk to your GP about a care plan to get up to 5 subsidised physiotherapy or exercise physiology sessions to help you get started with your home program.
At MOVE, we can complete baseline testing and provide you with a personalized program, along with access to our app to help you get started and stay on track. We're here to support you every step of the way. Embrace this journey with excitement, and transform your home into your personal Pilates studio!
Check out how to book our Clinical Pilates classes
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