Exercise makes you fat?

[kort]

Interesting read if you have a spare 10-15 mins…

http://www.time.com/time/health/article/0,8599,1914857,00.html

No wonder I am a heffa :D

hmmmm......I would say that regular exercise and eating the right foods on a regular basis is the key - I don't think I could make it more simple then that.

[foncusmaximus]

i exercise the right to eat lots a maccas kfc and hungrys

[24]

its true. i am fitter than i have ever been but i don't lose weight - i just gain fitness and the ability to burn more energy. I also feel better.

what i find is that IF i'm fit, controlling my diet has more impact - i can lose a kilo a week if i eat properly at peak fitness.

more often though, i am bad at the eating discipline.

what i have also found is that eating discipline makes no difference if i am super unfit.

[kort]

Personally, exercise is a big part of my life. I find that if I don't go for a run/ride, etc I crack the sh1ts pretty easily. I also find that if I eat junk it REALLY affects my energy levels - I feel like a complete sloth if I gobble down Macca's, etc. Whilst the initial taste might be nice, I hate that "no energy" feeling after it. Thus, if I can, I will go out in search of fresh sandwich, etc over junk. Thus if I want to enjoy my ride I will eat the "right" foods before and after it - feeling bloated is just gross.

In my 20's, it didn't matter what I always had energy, however that is no longer the case in my 30's. I have a better understanding of how my body reacts to certain foods, how often I need to eat, etc to maintain my levels of energy smile.gif

[Officer Schmenz]

interesting research i was looking at last week.

(im paraphrasing figures here)

but if u do steady cardio for an hour... the trial found those people lost NO weight.

and the trial group using interval training for 15 minutes burnt less calories than the steady cardio group (13000 vs 20000) but majority of the calories came from fat.

(there was some 9x more than _______ (something) statistic (cant remember exactly.. and dont want to stuff it up) with interval training in regards to weightloss)


so the short story is if you want to lose weight... do interval training for 15-30 minutes

combined with heavy weights with a medium rep count.

after this style of exercise research showed that the patients metabolisms stayed hight for at least 38 hrs after exercise (they gave up counting at 38hrs) as opposed to something like 6hrs for the constant cardio

:D
happy intervalling people!
(if people want to know what the research papers were just pm me)

[IAB]

Well I'm fat and I don't exercise at all, unless you count driving to work and back each day (sometimes the power steering does feel a little heavy) so that completely disproves that theory.

Not that I have read the research. Obviously.

[kort]

Yup intervals are gold. We do them at least once a week. When we are actually doing them they hurt like hell though!

[Pistonbroke]

Originally posted by IAB:
Well I'm fat and I don't exercise at all, unless you count driving to work and back each day (sometimes the power steering does feel a little heavy) so that completely disproves that theory.

Not that I have read the research. Obviously. Do you jump to conclusions? Jog the memory? It all counts ;)

[Spiceman]

Not being a gym goer, what is "interval" training?? I found that when I was trying to lose weight I lost the most when I would walk at a brisk pace for 1hr first thing in the morning before breakfast when blood sugar was at it's lowest in the body... Also once you reach a heart rate where you are "puffing" the body will stop burning fat because it needs energy fast and will take it from glycogen stores. The key is to keep the heart rate between a certain level... can't remember exact rate but walking fast is about the level.....

[tammiodo]

I think from memory Spiceman, the fat burning level is 60-70 beats below your maximum heart rate. It means you have to exercise for longer, and it won't have as much impact on fitness, but you're burning fat rather than any other fuels.

[kort]

An example of interval training I do is
60 seconds of hard running (say 14km/h)
60 seconds of "active recovery jog" (say 10km/h)
Repeat 10-15 times (thus session lasts 20-30 mins)

More effective then running a steady 11-12km/h the entire time.

There are a heap of variations....

A definition from wiki (because its always true ;) )

Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity (the intervals in interval training).

The term can refer to any cardiovascular workout (e.g. cycling, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.

Also similar is fartlek training...
Fartlek training, named and developed by Swedes, is intermediate between true interval training and regular distance training. The name means 'speed play', and consists of distance running "anywhere", with bursts of harder running at more irregular points, lengths, and speeds compared with interval training. Not only is it an efficient training method, fartlek training can help one avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase one's intensity without burning oneself out in a matter of minutes.

[ 28. August 2009, 10:03 AM: Message edited by: kort ]

[kort]

Originally posted by tammiodo:
I think from memory Spiceman, the fat burning level is 60-70 beats below your maximum heart rate. It means you have to exercise for longer, and it won't have as much impact on fitness, but you're burning fat rather than any other fuels. According to the heart rate charts on the stationary gym bikes...fat burning is about 60-70% of your max heart rate.

How accurate that is, I am not sure but its seems pretty standard across most charts I have seen.

Max rate is generally accepted as 220 - (your age).

[Officer Schmenz]

Originally posted by Spiceman:
Not being a gym goer, what is "interval" training?? I found that when I was trying to lose weight I lost the most when I would walk at a brisk pace for 1hr first thing in the morning before breakfast when blood sugar was at it's lowest in the body... Also once you reach a heart rate where you are "puffing" the body will stop burning fat because it needs energy fast and will take it from glycogen stores. The key is to keep the heart rate between a certain level... can't remember exact rate but walking fast is about the level..... that was the old school way of thinking (and i used to follow that religiously until i discovered these articles... i had limited resuls using the fat burning zone)


and when they compared the two interval training was 9x more effective for fatloss than sustained training.

heres snippits from the articles:

3 Month Study (N=91)
• 45 minutes of aerobic exercise at 78%
Max Heart Rate 5 days a week for 12
weeks had NO EFFECT over dieting
alone on body composition
• (Did improve CR fitness in obese women)

12 Month Study (N=202) sedentary/unfit
• Six hours of aerobic training per week for
one year. (60 mins per day, six days per
wk)
• Average weight loss after one year was:
- 3.5lbs or about 0.3lbs per month
- 3.08lbs for women and 3.96lbs for men.

20 weeks endurance training (stationary bike)
vs 15 weeks interval training (10-15 x 15-
30sec upto 60-90sec)
• Energy cost of endurance training = 28,661
calories.
• Interval Training = 13,614 calories
• When corrected for energy expenditure - the
interval training group showed a NINE TIMES
greater loss in subcutaneous fat – skinfolds -
than the endurance group

[ 28. August 2009, 06:50 PM: Message edited by: Officer Schmenz ]

[Officer Schmenz]

while im at it....

dont forget to add weights to your program

(and no you wont bulk up if you dont want to)

Strength training group lost significantly more
fat and maintained more muscle (FFM) than the
aerobic group & diet only group in 8 wks
• The bulk of calories burned are determined by
our resting metabolic rate or RMR
• RMR is largely a function of how much muscle
you have on your body — and how hard it
works

Aerobic group: 4 hours per week
• Resistance training group: 2-4 sets of 8-15 reps. 10
exercises
• 3 x week
• V02 max increased equally in both groups.
• The resistance training group lost significantly more fat
and did not lose ANY LBM, even at only 800 calories
per day
• The resistance training group actually increased
metabolism compared to the aerobic group which
decreased metabolism (& potentially loose muscle).


In summary: your weight loss
program should contain:
• Heavy resistance work
• Metabolically demanding full
body strength training
program, lifting challenging
weights
• 2-4 days a week
• Time under tension 60 secs
• Rep ranges targeting lactic
acid build up, i.e. 8-12 reps

Rest periods – decreasing it, will increase lactic
acid which activates the release of growth
hormone
• Pairing upper and lower body in an alternating
fashion, increasing total work done and total
calories burned
• Eg: Push ups & squats, rows & lunges etc

Intervals
- Eg: 60 seconds of intense work, 120 seconds of active
recovery (still moving). Aim for 15-30 mins.
- Look to reduce recovery rate 120-105-90-75sec
• Steady-State Cardio
- Eg: daily walks 45-60mins or low-intensity dynamic
flexibility circuits
• And don’t forget – mobility work, plyometrics, core
training & recovery!
• Focus in Fat Loss not Weight Loss

courtesy of Matt, rehab lecture, mac uni.
Siff MC. Supertraining 4th ed. 2000
2. McGill S. Ultimate Back Fitness and
Performance. 1st ed 2004
3. Siff MC. Facts and Fallacies of Fitness 4th ed
2000
4. McGill S. Low Back Disorders. Evidence
Based prevention and Rehabilitation. 1st ed
2002
5. Liebenson C. Rehabilitation of the Spine: A
Practitioner’s Manual. 2nd ed. 2007

[Spiceman]

Thanks for that Schmenz that stuff is very good and has obvious ramifications of how anyone should exercise if they want to lose body fat etc etc....

smile.gif

[Astroboy]

Officer schmenz is on the money, interval training is critical and combined with weight training is hands down the fastest way to tone.
I won't say lose weight because muscle weighs more than fat so in actual fact you could easily increase weight while decreasing body fat.
As I expressed in a previous thread weight loss is the biggest myth to date regarding fitness. To many people judge the effect of exercise on kilograms lost, when they should be measuring resting heart rate, lactic threshold etc

[Astroboy]

Officer schmenz is on the money, interval training is critical and combined with weight training is hands down the fastest way to tone.
I won't say lose weight because muscle weighs more than fat so in actual fact you could easily increase weight while decreasing body fat.
As I expressed in a previous thread weight loss is the biggest myth to date regarding fitness. To many people judge the effect of exercise on kilograms lost, when they should be measuring resting heart rate, lactic threshold etc

[Pistonbroke]

The other part of the equation (for fat loss) is that energy in (ie food/drink/alcohol etc) must be less than energy expended - you need to have an energy deficiency. It must be remembered that this cannot be sustained for a long period.