Can you lose weight with wall pilates?

Can You Lose Weight with Wall Pilates? Benefits and Tips for Success

Wall Pilates has recently risen in popularity in recent years due to its accessibility and ability to mimic and modify highly effective Pilates moves without any fancy equipment.

But many people are wondering — can you lose weight with wall Pilates?

In this article, we discuss wall Pilates and weight loss. We cover the benefits, expert tips, and how it compares to other exercises for weight loss.

What Is Wall Pilates and How Does It Work?

Wall Pilates is a variation of traditional Pilates that uses a wall for support and resistance. Placing the torso, hands, or feet on the wall, allows us to modify movements to scale exercise difficulty. This is great for increasing muscle mass, and strength, and engaging the core.

Because of this, wall Pilates is suitable for individuals with all experience levels. In the standing position, less resistance is placed on the body. As we angle the body or place the feet on the wall resistance increases, which can increase the difficulty

Beginners can start with exercises such as wall push-ups and calf raises and gradually work toward prone hip raises, side-lying leg lifts, and single-leg lifts. Advanced Pilates practitioners perform exercises such as weighted roll-ups, Russian twists, and single-leg stretches.

These exercises can be performed with bodyweight resistance, making them accessible to everyone.

Furthermore, many movements can be performed in the prone or lying position, providing a stable surface. This is great for anyone experiencing back pain, struggling with balance, or returning from injury.

Benefits of Wall Pilates for Weight Loss

Wall Pilates takes traditional Pilates exercises and modifies them slightly using a wall. Because of this, it shares many of the same benefits, including increasing muscle tone, core strength, flexibility, and posture. Below, we discuss the several benefits of Wall Pilates for weight loss.

Building Muscle Tone and Core Strength

Few forms of exercise develop body awareness and core strength like Pilates. Wall Pilates provides adequate resistance to tone muscle and improves core strength.

Wall Pilates is not just its ability to target the core muscles but also develop core strength within our kinetic change concerning our upper and lower limbs. This development of core strength and core muscle activation is an effective intervention for people suffering from chronic low back pain and is why it is often recommended by doctors and used by physiotherapists.

Comparatively, Wall Pilates and Pilates in general are less effective for developing muscle bulk than resistance training. This is likely due to resistance training’s ability to apply significant load to promote growth.

However, this does not mean either form of Pilates can’t promote muscular adaptation. Pilates utilizes muscular contractions performed through a full range of motion or as hold using isometric contraction. This is when our muscles contract but don’t change in length.

Performing exercises through a full range of motion can increase strength, muscle size, and body composition. Isometric contractions can improve muscle growth and improve tendon health.

Furthermore, wall Pilates sessions expend energy. Combined with a calorie deficit can help improve muscle tone.

Improving Flexibility and Posture

Pilates is known for its ability to gently and methodically develop and improve flexibility and posture. Improvements to posture require strengthening of core muscles and the muscles that run the length of the spine. This increases core rigidity and stability.

Enhancing flexibility requires increased stretching training volume and longer duration, lengthening muscles through a full range of motion, using controlled breathing, and avoiding pain.

Wall Pilates, like traditional Pilates, gets us to focus on mobilizing specific joints and stretching specific muscles to correct core and upper spine posture. Movements such as wall angels, rib cage stretch, and shoulder openers can improve posture in the standing position. Meanwhile, exercises such as the single-leg stretch, wall roll downs, or lying glute stretch are great for improving flexibility and mobility.

Calorie Burn and Cardiovascular Benefits

Wall Pilates can burn calories and improve cardiorespiratory fitness. Burning calories and expending energy are determined by the type of physical activity, duration, intensity, age, sex, and body composition. Meanwhile, good cardiovascular health requires a healthy lifestyle, dietary habits, exercise, weight, and cholesterol levels.

Wall Pilates is an excellent example of physical activity that can be performed for an extended duration, at a moderate to high intensity, which is beneficial for burning calories and improving cardiovascular health. Evidence suggests it can improve cardiovascular fitness regardless of health status. This reduces the risk of diseases such as lung disease and lung, and colon cancer.

Energy expenditure can help maintain a healthy weight, reducing the risk of obesity and the risk of chronic illness including cardiovascular disease, type 2 diabetes, respiratory problems, and joint and muscular disorders.

How Wall Pilates Compares to Other Exercises for Weight Loss

Wall Pilates can strengthen muscles, burn calories, and improve posture, but how does it stack up against other forms of exercise? Below we compare Wall Pilates strength training, high-intensity workouts, and other activities to help you decide if it is the correct form of exercise for you.

Strength Training vs. Wall Pilates

When people consider starting to exercise, they often compare and consider Pilates variations with strength training. While these forms of exercise are fantastic for our health, they couldn’t be further apart from one another.

Wall Pilates

As we know, Wall Pilates offers a gentle, methodical, and focused to activating muscles and improving function. During each movement, we are required to focus on activating and contracting target muscles, to not only improve our mind-muscle connection but enhance movement efficiency.

Strength Training

Strength training utilizes moderate to heavy resistance to directly overload muscles, which is great for increasing muscle mass and strength. This type of training also benefits from developing our mind-muscle connection, however, the heavier loads and higher intensity can make it difficult to maintain a connection.

High-Intensity Workouts vs. Low-Impact Wall Pilates

High-intensity workouts versus low-impact wall pilates are not the comparison you would normally expect to hear. However, due to the short, sharp, and energetic approach to high-intensity training, people who enjoy both gentle and energetic training may struggle to make a choice.

High-Intensity Workouts

High-intensity workouts are performed with energetic and dynamic movements to elevate heart rating and burn fat. Workouts contain body weight and resistance training exercises and high-intensity cardio exercises that are performed in circuits or for set durations.

High-intensity sessions can have the same effect on weight loss as moderate-intensity training, even at shorter durations, while also being more effective at reducing the risk of cardiovascular disease.

Additionally, these sessions can use explosive movements such as jumping, and sprinting, placing greater pressure on the joints. This may be unsuitable for individuals nursing lower body injuries or lower back pain.

Low-Impact Wall Pilates

Wall Pilates, by comparison, is far more gentle. Performed at a low to moderate intensity, movements are focused on control to keep muscles engaged throughout the full range of motion.

Wall Pilates can be performed at a higher intensity. However, rather than including explosive movements, exercises can be performed faster, with shorter rest times, or by increasing exercise difficulty.

Furthermore, movements can be performed in the lying position, resulting in less joint loading. This is great for individuals experiencing knee, hip, and back pain, or returning from injury.

Combining Wall Pilates with Other Activities for Better Results

Wall Pilate is a unique form of exercise offering low impact, function, and control muscle engagement. This makes it excellent for combining with other forms of exercise, including resistance training, high-intensity training, and sport-specific training.

Wall Pilate's ability to slow down, control, and engage specific muscles can help improve our mind-muscle control and proprioception (our body’s awareness of itself in space). The slow, methodical movements can help address weaknesses and improve core strength, creating full body cohesion. These benefits can be transferred to other forms of exercise, improving movement efficiency.

Furthermore, Wall pilates has been shown to improve postural stability, balance, agility, flexibility, and muscular endurance in athletes. These benefits enhance sprint performance, coordination, technical skills, and cardiovascular performance.

Therefore, combining wall Pilates with an existing workout can improve performance and results.

Tips to Maximize Weight Loss with Wall Pilates

Wall Pilates, while unique, can benefit from similar exercise and weight loss principles such as consistency, nutrition, and incorporating cardio. Below, we share tips to maximize weight loss with Wall Pilates.

Pairing Pilates with a Balanced Diet

When it comes to exercise and weight loss, correct nutrition is king. While Wall Pilates can engage our entire body leading to huge energy expending potential, if our nutrition isn’t on point we will be facing an uphill battle.

A diet consisting of nutrient-dense whole foods, with the correct balance of lean protein, complex carbohydrates, and healthy fats, can not only help you manage and lose weight but feed your body vital nutrients. Below are descriptions of each macronutrient, illustrating their importance and how they can help you reach your weight loss goal.

Complex Carbohydrates

Complex carbohydrates make up the majority of our calorie intake in a traditional diet. They offer a slow release of energy, stabilizing energy levels and improving fullness.

Furthermore, our body breaks down carbohydrates into glucose, which fuels our brain. Interestingly, our brain makes up 2% of our body weight but consumes 20% of glucose. Fuel for our brain is essential during weight loss, helping maintain cognitive function, mood, and energy levels.

Fueling our body and brain we can improve satiety and stabilize our mood. This will reduce those feelings of hunger, and cravings while improving mood, performance, and focus, which can lead to snacking and comfort eating.

We recommend adding foods such as pasta, brown rice, whole grains, legumes, and starchy vegetables to each meal. This will help sustain energy levels and improve satiety, leading to sustainable weight loss.

Protein

Dietary protein is essential to our daily functions including cell structure and function, metabolic reactions, and the immune system. However, its most well-known function is it can be used to increase muscle mass, improve satiety, and increase metabolism.

Developing lean muscle mass happens when protein synthesis exceeds muscle protein breakdown. This is achieved by applying overloading muscle tissue and meeting our daily protein requirements.

The recommended protein intake is approximately 0.8g per kilogram of body weight per day, while the International Society of Sport Nutrition recommends between 1.4–2.0 g/kg/day for muscle growth and repair. With a recommended intake of 25–30g of protein for each meal.

Wall Pilates utilizes body weight and gravity as resistance, which promotes muscle damage and growth. Because of this, we must consider consuming 1.4–2.0 g/kg/day for adequate recovery.

For example:

Body weight (kilograms) x 1.5 grams of protein

80 kilograms x 1.5 grams of protein = 120 g/day

While this may seem like a lot, split across four meals is just 30 grams per meal, which can easily be hit with the following foods:

• Chicken breast (100g): 31g
• Beef (100g): 30g
• Salmon (100g): 20g
• Protein shake (1 scoop): 25–30g

This large protein source can be supplemented with foods with smaller protein sources to boost intake, these include:

• Quinoa (100g): 4.4g
• Egg (large): 6g
• Beans (50g): 11g

Adding 25–30 grams to each meal will improve fullness and reduce calorie consumption between meals, helping you stay in a calorie deficit. Furthermore, protein has a greater thermogenic effect, where the body burns fuel for heat. This may be able to increase weight loss and fat loss

Healthy Fats

Healthy fats are a vital component of our health and well-being. Making up approximately 20–35% of our total energy, dietary fats are used for energy, cell function, nutrient absorption, hormones, and supporting organs such as the brain and heart.

Foods such as flaxseeds, chia seeds, walnuts, and beans, fatty fish are all excellent sources of omega-3. This can prevent cancer, reduce the risk of dementia, and improve brain function and heart health.

Healthy fats can improve fullness and reduce food intake, helping us stay within a calorie deficit for weight loss.  Meanwhile, omega-3 can reduce inflammation, relieve pain, and improve joint function.

This is excellent for anyone looking to strengthen joints using wall Pilates, as it allows them to gently strengthen muscles while reducing joint and systemic inflammation.

The recommended daily intake for women is 1.1g. Below is a list of foods that you can eat to meet these requirements.

• Salmon (100g): 4 grams
• Mackerel (100g): 4.1 grams
• Chia seeds (tablespoon): 2.5 grams
• Walnuts (30g): 2.2 grams

We recommend adding fatty fish such as salmon, tuna, or mackerel to your diet. Just 100 grams will help you hit your omega-3 intake goals and provide you with 20 grams of protein. This will help improve satiety, reduce hunger between meals, and improve weight loss.

Consistency and Progression in Your Practice

Consistency and progression are key to continued wall Pilates practice. Often, when we begin an exercise routine, we can experience a boost of motivation and want to attend every session. However, as time goes on, commitment levels decline, leading to poor adherence or us simply dropping off our exercise routine.

To remedy this, we must aim for consistency and incrementally challenge ourselves with each session. Progressive overload is required for growth, which can be achieved by incrementally increasing sets, reps, duration, and intensity. Done over a long period can result in significant improvements.

To progress your exercise, perform the desired number of sets and repetitions. One can execute the movement with the correct technique and perceive the exercise as becoming too easy, consider increasing sets, repetitions, and intensity, or progress the exercise to a more difficult variation.

Furthermore, we must stop believing we must have the perfect wall Pilates session each workout. We all love 10 out of 10 workouts, but achieving that every single session is unrealistic. Consistently putting in 6–12 months of 6 out of 10 workouts is going to be far more effective than 1–2 months of 10 out of 10 workouts.

This will help set you realistic expectations and stop you from getting discouraged when things aren’t perfect, leading to longer-term adherence, and phenomenal results.

Incorporating Cardio for Enhanced Calorie Burning

Before we get into this section, we must preface that the most effective way to lose weight is through diet and nutrition. It is easier to reduce your calorie intake but consume fewer calories than burn energy with exercise. As the saying goes — you can’t outrun a good diet!

A great way to boost your calorie-burning potential is to incorporate cardio. Whether it is walking, running, cycling, or swimming, additional exercise will help burn extra calories, contributing to your calorie deficit, and improving weight loss.

Even a leisurely walk for 20–30 minutes, 3 times per week can increase your energy expenditure. We strongly recommend adding this to your Pilates workout routine, as it can help assist with recovery and improve mood.

Can Beginners Lose Weight with Wall Pilates?

Wall Pilates is an accessible form of exercise that is great for beginners. Below we discuss how to adjust sessions to meet your experience level and how to track your progress to achieve your training goals.

Modifications for Different Fitness Levels

One of Wall Pilate's biggest upsides is it can be scaled to any experience level. Like traditional Pilates, many movements apply to change the body’s position to increase difficulty. For example, a wall Pilates hip raise can increase in difficulty by walking the feet further up the wall to increase resistance or using a single leg to create instability and increase resistance.

Beginner exercises can start in the standing or lying position with the body touching the floor. The more we lift the body off the floor, the more difficult the exercise.

Each movement has many progressions and regressions. We suggest asking your Pilates instructor or experimenting with different movements. This will keep your training fresh and ensure you continue to challenge yourself for continued growth.

Setting Realistic Goals and Tracking Progress

Wall Pilates is a highly effective form of exercise that can help us increase muscle mass and strength, and improve our core strength. However, without defined goals, it can be difficult to determine whether we are progressing with our training.

Before we begin wall Pilates, we must set realistic goals and track our progress. This can be done with the SMART method, which stands for:

• Specific: Clear and well-defined goals (lose 5 kilograms)
• Measurable: Set milestones (8 weeks)
• Achievable: Must be possible in the designed time frame
• Relevant: Create purpose and tie it to something relevant in your life
• Timely: Create a deadline for your goal, improve your focus

For example, a woman, 45, wants to lose five kilograms, increase strength, improve bone strength, and alleviate menopause symptoms before your 46th birthday in 11 weeks.

• Specific: Lose 5 kilograms, increase strength and bone mass, reduce menopause symptoms
• Measurable: Aim to lose 0.5 each week, check-ins every two weeks
• Achievable: 0.5–1.0 kilogram per week is recommended and achievable for weight loss
• Relevant: Improve health, alleviate menopause symptoms, enhance quality of life
• Timely: 10 weeks (46th birthday)

This example provides us with a clear outline of our goals and milestones, which can be done by recording scale weight, measurements, photos, tracking workout progress, energy levels, and menopause symptoms.

Tracking progress not only ensures we are progressing toward our goals but it can also be used to reflect on our progress, which can be invaluable when we are tired and think about giving up.

Recap: Using Wall Pilates as a Tool for Weight Loss

Wall Pilates has had a rise in popularity in recent years, and it is clear to see why. From its accessibility and ability to mimic traditional Pilates movements, it enables us to improve our strength, function, and overall health in the comfort of our own homes.

If you are considering practicing wall Pilates, be sure to:

• Consume nutrient-dense foods consisting of complex carbohydrates, protein, and healthy fats
• Aim for consistency
• Add cardio to burn additional calories
• Consider adding resistance training or high-intensity training ot your routine
• Set realistic goals, and track your progress. (0.5–1.0 kilogram per week)

By closely following these recommnedation, you will be well on your way to achieving your wall Pilates weight loss goal.

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