The question ‘Can pole dancing help you lose weight’ has an answer that is worth its weight in gold.
For people who aspire to lose weight and maintain a slim and fit figure, any form of exercise is invaluable. While running, cycling, swimming and lifting weights is the only known form of fat loss, pole dance is a useful yet untapped form of losing weight naturally.
I believe it is the lack of knowledge in people with regards to this dance form that has sidelined its importance (for losing body fat). While I do agree that this is a sport that is not officially recognized and restricted to the Gentleman’s Clubs, pole dance (in reality) is an excellent form of strengthening and shaping the human body.
This dance form is also not restricted to the fairer sex. Even men have been known to indulge in pole dance. Moreover, this high impact cardiovascular exercise not only sheds pounds of extra fat from your body, it also helps you become supple, flexible and agile.
Let us now get straight to the point and answer the question – how much weight can you lose pole dancing?
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Can Pole Dancing Help You Lose Weight Article Contents
1) How does a Human Body Lose Extra Body Fat – The Science behind Weight Loss?
- The White Adipose Tissue
- The Brown Adipose Tissue
- What Happens to the Fat in Your Body when You Lose Weight?
2) How much Weight can You Lose Pole Dancing?
- Your Level as a Pole Dancer Matters
- Can I Lose 50 Pounds of Body Fat in 6 Months by Pole Dancing Daily?
3) How Long does it take to Lose Weight Pole Dancing?
- How Is BMI Calculated and what is its Relation to Your Body Fat Percentage?
- What are the Different BMI Types?
- Why is BMI Important for Your Weight Loss Goals?
4) Pole Dancing For Weight Loss – Expert Fat Loss Tips that are Scientifically Proven
5) Final Words on Pole Dancing for Weight Loss
How does a Human Body Lose Extra Body Fat – The Science behind Weight Loss?
There are so many speculations with regards to weight loss that keeping a count on these is almost impossible. Most of these assumptions are baseless in nature.
Some people are of the opinion that fat is converted into energy. Others claim it is secreted via the human bowl movement. Others are of the opinion that extra body fat is converted into muscle tissues.
Most of these assumptions on the human body fat are incorrect. Let me explain what happens to the extra fat content in your body.
The Two Main Types of Body Fat:
A quick look at what kinds of body fat you carry on a regular basis:
The White Adipose Tissue:
This is the first type of fatty tissue that comprises your body fat. Here is a quick look at what all it contains:
Menace:
This is a fatty tissue that can be termed as a menace of sorts. It is tough to get rid of. It has the uncanny ability to enwrap all your organs within its visceral grip.
Malfunction:
Composed of nonadipocyte cell and adipocytes loaded with lipid, the white adipose tissue is a real health hazard. While adipose tissue stores energy and is used as fuel for the body, when it starts to malfunction, your organs tend to get fatty deposits.
Ideal Percentage:
If you are a male and your adipose tissue percentage is more than 25 then, you are considered overweight. In case you are a female and your adipose percentage is more than 35 then, you are obese.
Function:
White fat stores and releases energy, protects organs, maintains energy levels, controls hunger, stimulated sex hormones, strengthens immunity and regulates your cholesterol levels.
Expert Tip: So, you need to maintain healthy levels of adipose tissue to retain normal body weight. You would probably need to exercise regularly and eat a healthy diet to maintain healthy adipose levels in your body.
The Brown Adipose Tissue:
This is the second kind of body fat that helps you remain warm and comfortable. Brown adipose tissue works as a thermostat. It burns extra calories in order to help you retain warmth during extreme cold conditions.
Good Fat:
This fat type helps in regulating your blood glucose levels. By burning calories, the brown adipose tissue also permits you to maintain optimal body weight. It helps transport nutrients to different parts of the body via capillaries.
Function:
So, your brown fat helps burn calories, maintains optimal body temperature, controls blood sugar levels and helps generate energy. Glycerol and fatty acids are the two primary components of brown adipose tissue.
Location in the Body:
The adrenal gland, chest and neck are where brown adipose tissue is located in the human body. The ideal brown fat percentage is less than 6% in the human body.
What Happens to the Fat when You Lose Weight?
When you burn more calories than you consume then, they tend to get converted into energy. The triglycerides are where the metabolism of fat actually takes place. So, it is the triglycerides that help metabolize fat (solid or liquid).
Carbon Di-Oxide: When you exercise or consume lesser calories, the fat cells start to shrink in size. The extra fat stored within them is expelled in the form of carbon dioxide. So, it is your respiratory tract that expels almost 85% of your total body fat.
Water: The remaining fat is primarily in the form of liquid. This material is flushed away via urine, sweat and other fluids that your body produces.
Solid: A minor component of the fat is flushed out via feces. While it is lesser than liquid and air, the amount is still significant. A clean colon is therefore highly recommended to reduce body fat (as it flushes out plaque that has accumulated in your colon).
How much Weight can You Lose Pole Dancing?
This is a really interesting question. When the question revolves around weight loss, it all depends on your BMI and how many pounds you really wish to lose. So, it is an individual question that is unique for every man and woman looking to lose extra body fat.
Nonetheless, how much weight can you lose pole dancing is dependent on how much you use the pole. Well, simply put, burning up to 400 calories by just putting in an hour is quite possible.
Your Level as a Pole Dancer Matters:
So, if you are a beginner level pole dancer then, one hour of pole dancing session may be sufficient to burn off 350 calories. If you are a learned pole dancer then, melting almost 600 calories in one hour is quite possible.
The difference in both (beginner and professional level) is immense. This is also quite understandable. A beginner level pole dancer shall dance real slow – so the calorie burning process is also slowed. A professional dancer shall dance at a fast pace – so, the calorie burning process is naturally hastened.
Can I Lose 50 Pounds of Body Fat in 6 Months by Pole Dancing Daily?
This is perhaps the most common question every weight loss enthusiasts has in mind. Yes, it is quite possible to lose 50 pounds in 6 months while dancing on a pole. Nonetheless, it all depends on the number of hours you put in daily.
Your weight loss is also proportional to what you eat in a day. For example, if you are consuming junk food and are always aching to drink alcohol, your weight loss process shall be seriously jeopardized.
On the other hand, if you eat home cooked meals and avoid junk food then, ‘yes’, it is quite possible to lose 50 pounds in a few months. Basically, your calorie intake should be decreased and daily calories burnt increased. The end result would be a slim and fit body.
How Long does it take to Lose Weight Pole Dancing?
Pole dancing for weight loss is a proven method. It can never go wrong and you shall always achieve success. Nonetheless, the duration that is needed for you to lose (your desired amount) weight is hard to answer.
It all depends on your weight loss goals.
So, if you are 50 pounds overweight then, you need to burn 2 pounds of body fat in a week to achieve your weight loss goals in about 6 months. Then again, your weight loss depends on how optimized your metabolism is (there is nothing like a fast or slow metabolism – it is either an optimized or an under-optimized metabolism).
When you pole dance for an hour every day, you tend to burn 350 calories (more or less). It could be 500 calories per hour for a professional level pole dancer. Nonetheless, in this article, we are talking about beginner to intermediate level pole dancers.
So, 350 calories is burnt per hour. In a week, you burn 2450 calories. In a month, you burn 9800 calories. Ideally at this rate, you should lose 2 pounds a week (if your BMI is normal or on the higher side).
If your BMI has issues then, you would lose perhaps half that number and take twice that long to lose 50 pounds. Not to forget, all along, your body needs to be in a calorie-deficit mode.
How Is BMI Calculated and what is its Relation to Your Body Fat Percentage?
Your height vs weight measurement is what determines your body fat percentage. In order to determine your body mass index, your height is measured in meter square. Your weight is then measured in kilograms. To obtain your body mass index, your weight is divided by your height.
What are the Different BMI Types?
While I can delve deeper by dividing BMI as per the gender, it would be digressing from the main topic (pole dancing for weight loss). So, I shall cut the chase and get straight to the point here:
>>> If your BMI is less than the 18.5 mark then, you can be categorized as an underweight individual.
>>> If your body mass index exceeds the 40 mark then, you can be considered extremely obese (this is also termed as Class-3 Obesity).
>>> If your BMI is in between 18.5 and 24.9 then, you can be considered a healthy individual. Over here, you can be considered as a person who enjoys healthy body fat.
>>> In case your BMI is in between 35 and a shade less than 40 then, you are again quite obese. You come under the Class-2 Obese category.
>>> Last but not the least if your BMI measurement is more than 30 and a shade less than 35 then, you are overweight. Some even term this as Class-1 Obesity.
Why is BMI Important for Your Weight Loss Goals?
When you are using pole dancing for weight loss, you need to first measure your body fat percentage. So, this can be done via measuring your BMI first.
If your BMI is normal then, all is good, but if it is too high or too low then, health complications are on the way.
What is Low BMI?
Any BMI measurement that is below the 18.5 mark is considered low BMI. I would not hesitate from terming it as malnourished stage. It means that your immune system is weak and so are your bones.
If you are female then, giving birth to children may be an issue. Heck, if you have a BMI that is less than 18, it is quite possible that you are anemic.
What is High BMI?
When your body fat index is on the higher side (30 and above) then, you are in trouble. Health risks are not just limited to issues with heartbeat, blood pressure, diabetes and stones of the bladder.
You may also suffer from insomnia or osteoarthritis. You may even suffer from cancers of various types.
So, once you have analyzed your medical condition, it becomes simpler to determine whether pole dancing is the best fit for your weight loss regime or not.
Pole Dancing For Weight Loss – Expert Fat Loss Tips that are Scientifically Proven
I have discussed ways and means of losing weight with pole dancing. Nonetheless, in order to further increase your speed of weight loss, you should incorporate the following lifestyle changes. Do remember that you can learn pole dancing at home without a pole.
These methods are medically and scientifically proven to work wonders for men and women seeking natural and optimal fat loss.
So, let’s take a quick look at these:
Narrow Down Your Eating Window:
@ In order to lose weight at warp speed and avid losing lean muscle mass, you need to restrict your eating window. In simpler words, you should eat in the 8 hour window while fast the rest of the day.
@ So, you do not consume solid food for 16 hours but eat only during the 8 hour window (that you have established for eating food). Doing so helps speed up your metabolism.
@ You can however drink tea, coffee or water during the 16 hour fasting window (as less as possible though- tea/coffee).
@ Of the 7 days in a week, spare one day for complete rest. Simply put, you should quit consuming any solid food for the entire day.
Increase Your Fiber Intake:
@ When you have more green leafy vegetables then, your digestion is at its prime.
@ More fruit intake also ensures that you are able to boost your immunity levels. Fruits such as a banana and apple tend to improve your digestive process as well.
@ Beans, pulses, nuts and seeds also need to be consumed. These are rich in protein, vitamins, minerals and have high fiber content.
Avoid Distractions while Eating Food:
@ When you sit down to have your meal, ensure that you have minimal distractions. Do not watch a movie or indulge in gossip.
@ Always have a fixed place wherein to consume your meals. It could be on the floor or on a table and chair. Avoid changing your eating place.
@ You need to avoid gobbling your food. Chew the food as per the number of your teeth. Assuming you have 32 teeth then, chew a mouthful 32 times before swallowing it in. This helps aid digestion.
@ Avoid consuming foods that have zero nutrition (such as processed foods). Instead, consume whole grains, fresh fruits and vegetables.
Indulge in 1 Hour Long Pole Dancing Session Daily:
@ Eating a clean and healthy diet is important. Nonetheless, regular exercises are equally important to lose weight.
@ To maintain ideal body weight and a low body fat percentage, you should indulge in an hour long pole dance session.
@ This should be sufficient to burn 350 to 500 calories. When clubbed with a low fat, high protein diet, it helps in weight loss.
@ Avoid distractions of any sort while indulging in pole dancing. When you concentrate, you tend to burn off more calories.
Avoid Processed & Fast Foods:
@ You should avoid consuming processed foods as far as possible.
@ Sugar intake needs to be reduced. Processed sugar should be completely avoided. If the need arises then, consume sugarcane instead of processed sugar.
@ Stevia is also a suitable alternative to consuming processed sugar.
@ Ready to eat meals need to be avoided at all costs. Instead, depend on home cooked meals that are rich in protein and other nutrients.
Encourage Fermented and Prebiotic Foods in Your Diet:
@ Encourage good gut bacteria to improve digestion. So, avoid meats and include vegetarian diet instead.
@ Plant based foods and whole grains are good for your gut. Fruits too help in cleansing your colon by adding diverse fiber to your diet.
@ Kefir, Green Yogurt, miso etc. help balance the bacteria in your gut. So, probiotics such as these never allow bad bacteria to flourish in your digestive tract.
@ Oats, banana, leaks, garlic, onions etc. are prebiotics that allow your digestive tract to function flawlessly.
Final Words on Pole Dancing for Weight Loss
When you indulge in pole dancing, it is quite possible that you shall experience obstacles while losing weight. Nonetheless, (the fact of the matter remains that) your persistence shall reward you richly.
One hour a day (dancing on the pole) is sufficient to lose weight. Of the 7 days in a week, you can take one day off. This means, you a day’s rest to recoup your tired body.
Just remember that eating healthy and sleeping for a good 8 hours at night, is also a prerequisite to losing body fat fast. Hence, regular pole dancing coupled with a healthy lifestyle shall help you become slim and fit for life.