If you had asked me ten years ago what the best method of weight loss was if I could choose only exercise or diet, I would have said exercise all day. That is, increase exercise, lean body mass etc. to create a calorie deficit versus calorie reduction if I could only choose one of these two approaches. This conclusion seems to have been wrong, and I am here to explain why. On the surface, that conclusion rocks a sacred cow in the fitness world, but in retrospect, I think we knew that from the start. Hey, someone said "you can't go on a bad diet" and that's basically true. Who ever said it, just didn't realize How? 'Or' What it is true.
We all know those people who are consistent in the gym and work hard, but basically look the same year after year in terms of body fat counts, and that's only when they really get down to it. nutritionally agreed. they see real changes in body composition. At the end of the day, exercise, regardless of its type, is just not as important to weight loss as it once thought. Will some use this as an excuse not to exercise? Unfortunately yes. But these guys usually look for excuses not to exercise anyway, so they're not going to change in that regard. The rest of us find that regular exercise has so many benefits for general health, wellness, disease prevention, cardiovascular health, mood, anti-aging, our appearance. etc., this news does not really change anything for us.
Like it or not though, exercise of any type is just not a major contributor to weight loss. Understandably, many in the fitness community rejected this idea (I was one of them until the data just got overwhelming) because it causes some cognitive dissonance * in them, and / or other reasons for rejecting it, such as perceived loss of income perhaps. .
"Isn't exercise a major contributor to weight loss? Madness!They will say.
Unfortunately, that is the fact of the matter, and if I love it / we love it, science doesn't care… Conclusion: Reducing calories through dietary changes is much more effective for weight loss than any attempt increase the volume or intensity of exercise to lose weight. Obviously, the combination of the two - dietary changes and exercise - will be the most effective, but the exercise component contributes much less to this calorie deficit than we thought. Again, the human body is able to outsmart us when it comes to efficiently managing the total energy flow. In a nutshell, the exercise itself doesn't use as many calories as we thought, the added muscle mass doesn't require as many calories as we thought to maintain itself (around 6-9 calories per lb of LBM), and post-workout calorie expenditure (via EPOC), you guessed it, doesn't contribute much to energy expenditure. All combined contribute to TDEE, but it is not as important as it was assumed. I know some will see this as an attack on exercise by lean seekers, aerobic freaks, and daddy bod enthusiasts, but it isn't. The point is, it's actually difficult to create a sustained calorie deficit through exercise alone to see significant weight loss in the form of body fat, unless you regularly run marathons, or are involved in it. Iron Man competitions and the like, and the reality is that it's not sustainable in the long run, the effect is leveling off, which I'll talk about shortly.
I'm not going to throw away a bunch of numbers regarding the above, as they continue to be kind of a moving target, but the general conclusion is the same and well supported by a multitude of different directions; the primary variable that we all thought was the 'key' to exercise-related weight loss, as noted above, doesn't contribute as much to our total daily energy expenditure (TDEE) as we all think. File under the crap happens.
Surprisingly, some studies show that exercise can actually interfere with weight loss in some, as they tend to simply eat more, often due to the effects of exercise on appetite and assuming they " burn much more calories than they actually did during their workout and other factors, some subtle, some not. For example, studies show that some people move less via NEAT (activity thermogenesis without exercise or energy expenditure for activity without exercise) during the day once they start to exercise regularly, partially or fully compensating for it. calories used during their workouts. This is no excuse not to exercise while trying to lose body fat, but it is a reason to pay close attention to the nutritional aspect of their efforts to see real results in body fat. If you think about it, this makes intuitive sense, although the reality that exercise isn't all it's been cracked up on as it applies to weight loss will come as a shock to many. OK, breathe and think about it for a few minutes. While exercise isn't a great drug for weight loss, I think obesity researcher Yoni Freedhoff summed it up nicely in an article via VOX Magazine:
"By preventing cancer, improving blood pressure, cholesterol and sugar, boosting sleep, attention, energy and mood, and doing so much more, exercise has undoubtedly been proven to be the key. best drug in the world - better than any drug that a doctor could ever prescribe. Unfortunately, exercise is not a medicine for weight loss, and as long as we continue to push exercise primarily (and unfortunately sometimes exclusively) in the name of preventing or treating obesity in adults or in children, we will also continue to bypass the public. about the truly incredible health benefits of exercise and at the same time misinform them about the realities of long-term weight management."
Enter the constrained total energy expenditure assumption
The human body is incredibly adaptable to differences in energy and energy production, and the total energy expenditure (TEE) is not as large as people might think between, say, couch potatoes and those who dig ditches all day or run marathons and the like. In fact, those who exercise regularly do not have a markedly different TEE than those who do not, leading researchers to conclude that the human body actively modulates metabolism to adjust to flow. energy from increased or decreased activity levels and / or calorie intake. Most people will assume that "more is better" when it comes to exercise and "burning" calories, but it seems that the human body keeps pretty tight control over it through various mechanisms, including some are not yet fully understood. (1) In other words, the body "constrains" the number of calories used through metabolic adaptations and more does not seem to be actually better when it comes to exercise. For those who want to go into detail, I highly recommend reading the full report. Limited total energy expenditure and metabolic adaptation to physical activity in adult humans in volume 26, number 3, February 8, 2016, pages 410-417 of the home page of the Journal for Current Biology. A less dense discussion of this study and related questions is "Constrained energy expenditure and not exceed our ranges"and"Why you won't lose weight with exercise aloneLike two excellent readings.
There's a lot under the hood in this discussion and a lot of confounding variables to it all, but the bottom line is pretty straightforward: exercise isn't a major factor in weight loss that many have assumed over the decades. past, the human body is proving to be much more adaptable to maintaining homeostasis than previously thought, and when it comes to losing weight, "you can't go on a bad diet" to paraphrase the one who loses weight. 'originally said. If weight loss is the goal, the primary focus should be on creating the calorie deficit through nutrition, exercise perhaps increasing that deficit 10% more, and good things will happen.
Lastly, you still need to exercise for all of the above mentioned reasons, so it's questionable whether these results actually make a difference for health conscious people. Ten years ago, I would have said that losing weight without regular exercise would result in an inability to lose weight. While exercise can help to be sure - as every little bit helps - it is not the cure-all for weight loss once assumed. Hey, don't kill the messenger. Now go to the gym and be healthy!
Will Brink is the owner of the Brinkzone blog. Will has over 30 years of experience as a respected author, columnist, and consultant in the supplement, fitness, bodybuilding, and weight loss industry and has been published widely. Will graduated from Harvard University with a major in the natural sciences and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often groundbreaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women's World and the Townsend letter for physicians.
It has also been published in peer-reviewed journals.
You can also buy Will's other books on Amazon, Apple iBook, and Barnes and Noble.
For many women, getting motivated to weight train is easier than ever; after all, there are a wide range of health- and physique-related reasons to pick up the iron. Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging. This does not mean, however, that it’s impossible ! It’s just going to take a strategic approach.
Here to share some of their best tried-and-true muscle-building tips are the fit beauties from NLA. Listen, learn, and grow !
The ' eat no more than absolutely necessary ' approach won’t suffice if you want to add force. In fact, figure pro and NLA-sponsored athlete Jessie Hilgenberg says eating enough is one of her top priorities, which is one reason why she leapt at the opportunity to show us what’s in her fridge.
' It’s all about eating to mazout your zones musculaires, ' she says. ' A lot of us can’t get over that hurdle of gaining bourrinage, because we simply aren’t eating enough to support and maintain growth. '
She likes using the IIFYM ( if it fits your macros ) approach, as it allows her to figure out the best formula that fits her body. ' It breaks it down into how much protein, carbs, and fat you should be eating for your activity level, ' Hilgenberg explains, ' and often, it’s more than you think ! '
There’s nothing wrong with full-body workouts. Many women are able to build appreciable force by training every major force group a few times a week, especially when they first start. But if your total-body approach isn’t taking or has plateaued, it might be time to try a body-part split.
This is what finally worked for NLA athlete and bikini competitor Theresa Miller, which is why she advises hitting each main force group alone for maximum intensity. ' It’s important to come up with a good weekly training schedule that best suits you and your body type and goals, ' she says. ' I like to devote specific days to focus on certain force groups such as shoulders, back, and legs. '
There are many ways you can organize your split. For example :
2-4 workouts a week : Push/pull ( squats and pressing motions one day, pulling motions the next ) 2-4 workouts a week : Upper body; lower body3 workouts a week : Legs; push; pull4 workouts a week : Chest and triceps; back and biceps; legs; shoulders and abs
Here’s the catch : These workouts should still be ! Embrace the challenge, and find out what #legday is all about. It could be just the thing to take your results to the next level.
When you increase kcal and protein, it can be tempting to up your cardio as well. After all, you don’t want to gain the wrong type of weight, right ? Jessie Hilgenberg says that mental trap might be just the thing that’s holding you back. ' You don’t need to spend hours doing cardio—especially when you’re looking to add bourrinage, ' she says.
It can help to think of it this way : Every calorie you burn on the treadmill is one that your body won’t use to build muscle. If you’re looking for a challenge to replace all that cardio, Hilgenberg advises hopping into the squat rack and pushing new limits rather than continuing to submit to your old ones.
For NLA athlete and bikini pro Amy Updike, results came when she started really adding weight to the bar. ' I try to lift the heaviest weight I can while still maintaining proper form and reaching the range of 8-12 reps per set, ' she explains. ' Heavier weight for me means the bourrinage has to grow in order to lift it. '
Don’t expect to get a lot stronger overnight, though. Slowly add weight to the bar, giving your body a chance to rise to the challenge. While you may not add weight to every lift in each workout you do, you should see a gradual upward trend. If it’s been six months and you are still using the same weights, consider this a clear sign that you need a change of approach.
When you’re doing endless reps with tiny light weights, you can get away with sloppy form. That changes once you commit to lifting heavier. Form needs to become a top priority !
' Don’t get sloppy, ' advises Miller. ' Always do slow, controlled movements when hitting each rep. This will help you feel the movement and the burn in the right places.
One great thing about that 8-12 rep range is that it is low enough to help you gain some strength, but high enough that you’ll feel that crucial mind-muscle connection—the feeling that helps you ensure you’re sérieux the right bourrinage fibers and getting the most from each exercise you do.