Comments on: Is Your Exercise Keeping You Fat? http://www.theiflife.com/is-your-exercise-keeping-you-fat/ Intermittent Feeding & Fasting for a Lean Lifestyle Tue, 07 Feb 2012 23:06:13 +0000 hourly 1 http://wordpress.org/?v=3.3 By: lara http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1622 lara Tue, 02 Feb 2010 05:15:34 +0000 http://www.fitnessspotlight.com/?p=373#comment-1622 Hi guys, what ratio of resistance training/interval cardio would you recommend for fixing a skinny fat person? 50/50? Also, what would you recommend in terms of nutrition for getting rid of the skinny fat? Thanks. Hi guys, what ratio of resistance training/interval cardio would you recommend for fixing a skinny fat person? 50/50? Also, what would you recommend in terms of nutrition for getting rid of the skinny fat? Thanks.

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]]> By: bec http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1621 bec Tue, 02 Feb 2010 00:55:22 +0000 http://www.fitnessspotlight.com/?p=373#comment-1621 Okay I understand a bit better now. Thanks heaps. Okay I understand a bit better now. Thanks heaps.

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]]> By: Mike OD http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1620 Mike OD Mon, 01 Feb 2010 23:52:51 +0000 http://www.fitnessspotlight.com/?p=373#comment-1620 Bec - In reality I think you will find 1500 cal not considered a "bad diet" by any means. When people just go overboard (assuming it is ok because they exercise more) the calories can easily get to 2000-3000+ mostly in the form of sugars and fat. 1000 cal "burned" is not reality either, it's more like around 300 on average for people doing cardio for an hour. The right mindset is how to keep the metabolism strong while using some calorie deficit and being "active". High cardio stress will only end up with a net environment to suppress long term metabolism and waste muscle. However a routine that is focused more on build/retain muscle can keep your REE (resting energy expenditure) raised up to 36-48hours after a good resistance based workout. For example, there was a 12 week study of men and mostly women who ate very low calorie (about 800cal). It was divided up into a "cardio only" group and "resistance training" only group, each doing 3x/wk. At the end of 12 weeks the cardio only group had lost some fat, but also muscle and lowered their daily metabolic rate (not a good thing). However the group that did resistance training only kept ALL their lean muscle, lost more fat and did NOT lower their daily metabolic rate. Anyone can lose weight, the question is can you keep it off? (just think Oprah) Strapping a person to a treadmill for hours a day and low calories is just setting them up for a huge rebound with a depressed metabolism in place. Seen it happen over and over and over again. All because people are focused on "burning calories" in the first place with cardio. The metabolism is a complicated system of feedback loops and hormonal responses. A stressful lifestyle can play into this and negatively effect it. So keeping lean mass is a priority. Also you want a higher REE 24-48hours after a workout. Only way to do this is with resistance training (muscle repair/glycogen depletion signals) and/or interval training. Cardio will not do this. Thinking "how many calories am I burning while exercising" is old school philosophy getting people in trouble. Doing more intense training with resistance/intervals and then adding in lower stressful "lifestyle" cardio (walking/slow jog/hiking) is a great strategy. Bec – In reality I think you will find 1500 cal not considered a “bad diet” by any means. When people just go overboard (assuming it is ok because they exercise more) the calories can easily get to 2000-3000+ mostly in the form of sugars and fat. 1000 cal “burned” is not reality either, it’s more like around 300 on average for people doing cardio for an hour. The right mindset is how to keep the metabolism strong while using some calorie deficit and being “active”. High cardio stress will only end up with a net environment to suppress long term metabolism and waste muscle. However a routine that is focused more on build/retain muscle can keep your REE (resting energy expenditure) raised up to 36-48hours after a good resistance based workout.

For example, there was a 12 week study of men and mostly women who ate very low calorie (about 800cal). It was divided up into a “cardio only” group and “resistance training” only group, each doing 3x/wk. At the end of 12 weeks the cardio only group had lost some fat, but also muscle and lowered their daily metabolic rate (not a good thing). However the group that did resistance training only kept ALL their lean muscle, lost more fat and did NOT lower their daily metabolic rate.

Anyone can lose weight, the question is can you keep it off? (just think Oprah) Strapping a person to a treadmill for hours a day and low calories is just setting them up for a huge rebound with a depressed metabolism in place. Seen it happen over and over and over again. All because people are focused on “burning calories” in the first place with cardio.

The metabolism is a complicated system of feedback loops and hormonal responses. A stressful lifestyle can play into this and negatively effect it. So keeping lean mass is a priority. Also you want a higher REE 24-48hours after a workout. Only way to do this is with resistance training (muscle repair/glycogen depletion signals) and/or interval training. Cardio will not do this. Thinking “how many calories am I burning while exercising” is old school philosophy getting people in trouble. Doing more intense training with resistance/intervals and then adding in lower stressful “lifestyle” cardio (walking/slow jog/hiking) is a great strategy.

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]]> By: bec http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1619 bec Sat, 30 Jan 2010 06:19:33 +0000 http://www.fitnessspotlight.com/?p=373#comment-1619 Hi guys, The general idea that i've come accross on your site is that you can't out-excercise a bad diet. While in terms of health, I wholey agree with this, in terms of weight loss, how does it remain true? Not including over estimating caloric output and underestimating caloric intake - if someone was to quite strictly eat say 1500 calories per day and their BMR was 2000. On top of this they excercised an extreme amount and burnt 1000 on top of that (this is purely hypothetical, I'm aware that this isn't realistic). Surely weight loss would have to result? Hi guys,

The general idea that i’ve come accross on your site is that you can’t out-excercise a bad diet.
While in terms of health, I wholey agree with this, in terms of weight loss, how does it remain true?
Not including over estimating caloric output and underestimating caloric intake – if someone was to quite strictly eat say 1500 calories per day and their BMR was 2000. On top of this they excercised an extreme amount and burnt 1000 on top of that (this is purely hypothetical, I’m aware that this isn’t realistic). Surely weight loss would have to result?

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]]> By: Jo - Burn The Fat Review http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1618 Jo - Burn The Fat Review Sat, 27 Jun 2009 13:43:54 +0000 http://www.fitnessspotlight.com/?p=373#comment-1618 Thank for shareing, great content.. Thank for shareing, great content..

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]]> By: CrossFit Waco » Blog Archive » Tuesday 090317 http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1617 CrossFit Waco » Blog Archive » Tuesday 090317 Tue, 17 Mar 2009 21:32:59 +0000 http://www.fitnessspotlight.com/?p=373#comment-1617 [...] Is Your Exercise Keeping You Fat? A Case Against Cardio: From a Former Mileage [...] [...] Is Your Exercise Keeping You Fat? A Case Against Cardio: From a Former Mileage [...]

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]]> By: Acai http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1616 Acai Wed, 18 Feb 2009 20:36:08 +0000 http://www.fitnessspotlight.com/?p=373#comment-1616 Its easy to get excited about your workouts and end up overtraining. A good indicator is you begin to feel fatigued even when you have had 6-8 hours of sleep. A good workout program will give you energy, not zap it. Its easy to get excited about your workouts and end up overtraining. A good indicator is you begin to feel fatigued even when you have had 6-8 hours of sleep. A good workout program will give you energy, not zap it.

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]]> By: Heavy Time Trial « http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1615 Heavy Time Trial « Sat, 29 Nov 2008 03:45:21 +0000 http://www.fitnessspotlight.com/?p=373#comment-1615 [...] ARTICLE: Is Your Exercise Keeping You Fat? [...] [...] ARTICLE: Is Your Exercise Keeping You Fat? [...]

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]]> By: Paul Anderson http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1614 Paul Anderson Tue, 11 Nov 2008 23:45:29 +0000 http://www.fitnessspotlight.com/?p=373#comment-1614 Mandy - thanks for the tip - I shall do as you say and check it out. Mandy – thanks for the tip – I shall do as you say and check it out.

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]]> By: Mike OD http://www.theiflife.com/is-your-exercise-keeping-you-fat/comment-page-2/#comment-1612 Mike OD Tue, 11 Nov 2008 17:01:12 +0000 http://www.fitnessspotlight.com/?p=373#comment-1612 Mandy - Pro BB are usually on a low cal/high protein diet before shows (and before they do a carb load)...and do very slow go cardio (like walking at a lower HR for longer periods of time) so not to burn up muscle and get at the fat (personally that is tremendously boring to me and not something I would want to do). Cardio is needed, it's just the whole theory of more is not always better. That and you need to put yourself in an oxidative environment primed for fat burning (hormonal signals to fat cells to release the fat). Calorie deficit, the right hormonal signals plus smart cardio gets great results. Mandy – Pro BB are usually on a low cal/high protein diet before shows (and before they do a carb load)…and do very slow go cardio (like walking at a lower HR for longer periods of time) so not to burn up muscle and get at the fat (personally that is tremendously boring to me and not something I would want to do). Cardio is needed, it’s just the whole theory of more is not always better. That and you need to put yourself in an oxidative environment primed for fat burning (hormonal signals to fat cells to release the fat). Calorie deficit, the right hormonal signals plus smart cardio gets great results.

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