EAT less and move more is the age-old mantra if you want to lose weight.
But experts say you don’t always need dumbbells – sometimes a good workout starts with a different kind of heavy lifting.
Incorporating sex in your daily routine could be the trick you’re missing to lose weight[/caption]
“Anyone I’ve ever worked with will tell you that I firmly believe that cardio comes in many forms – and yes, I am absolutely talking about sex,” says personal trainer Fiona Kavanagh from Chiswick, West London, 39.
“There are plenty of personal trainers who will sensitively ask you at the start whether you are sexually active and how frequently you do it, as a way of assessing your level of physical activity.
“Weight loss is about calories in versus calories out and I can tell you from first-hand experience that you can absolutely shape up by spicing up your sex life and going those extra few rounds, shall we say.
“Obviously it depends on how physical you get and for what duration, but built up over a period of time, it all adds up.”
Ramping up your bedroom workouts could be especially effective if you are using weight loss jabs and have plateaued or are struggling to keep the pounds off as you taper your dose or have stopped using them.
“Lifestyle changes have to go hand-in-hand with using these medications if you are going to see sustained results once you finish using them,” she says.
“It’s about eating the right foods and staying as active as possible, which isn’t just about gym classes and running.
“Increasingly your day-to-day movement is key, like walking to the shops, doing housework and having sex. But of all of these, the sex is the most fun.
“Not only that but it is conditioning your body to have more stamina and flexibility, which will let you do things like walk further and longer, or push yourself harder during a workout class.”
While you won’t burn as many calories as doing a HIIT workout, a sex session will elevate your heart rate, respiratory rate and blood pressure, similar to during a moderate-intensity cardiovascular exercise, will pay dividends.
Studies have found that a man might burn around 100 calories during the average sex session of around 25 minutes, including foreplay, while women burn 69, which is about three to four per minute.
This compares to an average calorie burn of seven to nine per minute using a treadmill.
“There are also added benefits that are hard to quantify,” says Fiona.
“Research suggests that the release of ‘love hormone’ oxytocin during lovemaking can temporarily reduce your desire for food, especially sweet carbs, and may increase energy consumption.
“Sex also reduces stress hormone cortisol, high levels of which are linked to cravings for high-fat and high-carb foods, as well as weight retention around the tummy.
“It improves sleep too, which is crucial for regulating the hormones connected to hunger and appetite.”
The trainer also advocates for the psychological benefits of a healthy sex life, which will have you looking happier and walking taller, as well as more comfortable in your body.
“When I met my first long term boyfriend, it was true lust at first sight and I’d had more sex in that first month than probably my entire adult life,” she confesses.
“Apart from smiling from ear to ear, I had energy through the roof, a spring in my step, I walked tall with an air of confidence and I definitely looked leaner.”
“I’d never had so many compliments in my life.”
Keen to get slim with a spot of sexercise? Here are Fiona’s tips on maximising the effects of a bedroom workout…
TAKE CHARGE
Going on top will burn more calories than lying underneath your partner[/caption]
Going on top will burn more calories than lying underneath your partner in a passive missionary position.
For example, a woman on top in the squat, cowgirl or reverse cowgirl gets a significant workout, with squatting and grinding movements engaging the quads, glutes and core – which will improve your overall posture too.
It’s estimated a woman could burn up to 188 calories per 30 minutes.
EXPERIMENT WITH POSITIONS
Get out of your comfort zone and flick through the Kama Sutra for some inspiration to dial up the difficulty of your moves, as if you are doing a yoga or Pilates class.
Positions that require you to engage larger muscle groups, like the legs, glutes and core will be more calorie-intensive.
DELAYED CLIMAX
Extend the pleasure to burn more calories[/caption]
The longer the session, the more calories you’ll burn.
Try not to get carried away too soon and extend the pleasure as well as the benefits.
Experiment with edging techniques when you are plateauing and getting nearer to orgasm, pulling things back for a moment before restarting the stimulation.
One method is to slow down, take deep breaths and open your eyes for a short while.
STAND TO ATTENTION
Having sex standing up is more calorie-busting for both partners than if one is lying down.
The main standing partner burns an estimated 198 calories per 30 minutes. The other burns 145 in 30 mins if actively supporting.
Use a wall or a kitchen counter to lean against if you’re worried about stability, plus this will give your partner a break.
GET DIRTY WHILE CLEANING UP
Steamy rooms can elevate your heart rate, meaning you burn more calories.
Have a session in the shower to raise the temperature as well as your desire.
Think of it as Bikram yoga with benefits.
SET A TARGET
Having sex only as a means to losing weight will take the fun out of it.
But giving yourself a ‘goal’ will focus your mind on getting friskier more frequently and build your stamina in the bedroom.
If you’re currently a Sunday morning couple, commit to having a midweek session as well and build from there.
QUICKIES COUNT TOO
While lengthening the time spent making love will burn more calories, don’t miss out on a quickie!
Think of it as a mini HIIT session and go for maximum intensity to really get the heart pumping and the muscles moving.
Try these three positions for guaranteed pleasure and pounds shed…
DOGGY STYLE
This one is active for both of you, as it engages the core and legs, although the penetrating partner will burn an estimated 180 calories per 30 minutes and the other will burn around 100.
KNEELING WHEELBARROW
Significant upper body strength is required by the partner supporting their weight on their hands while both of you will need good core engagement. This translates to around 150 calories burned per 30 minutes.
BUTTER CHURNER
This challenging position, where the person underneath being penetrated lifts their legs, bum and back into the air, acts much like a yoga workout.
It’s effectively a shoulder stand and a core workout, with the added bonus of better G-spot stimulation.
The penetrator also gets a strong workout, burning an estimated 211 calories in 30 mins.