There is a huge rumour that "Exercise is not necessary... "all you need is a diet"- This is a lie!

There is a huge rumour that "Exercise is not necessary..

. "all you need is a diet"- This is a lie!

There is a huge rumour that "Exercise is not necessary... "all you need is a diet"- This is a lie!

The Truth About exercise V diet

Yes, it is possible to lose weight by eating less. But there is down side, regaining the fat after diets with out the use of exercise happens most of the time.

Of course there are people who may have limitations to what exercise they can do. ie, I had a client who was resticted to a wheel chair. This made exercise dificult as first. He used the diet to start him off and then added exercise later. He lost weight.

For able-bodied people, dieting is the WORST way to lose weight.

Two options to create a Calorie Deficit And Lose The Fat

To burn fat you need to consume less then what you burn. This means you have two options. You decrease the amount of calories you eat (intake less) or you increase the amount of calories you burn (do more exercise).

Of these two options the best option is to increase activity. But you can increase activity as well as decrease intake.

The most effective approach at all is to eat more and exercise a LOT more (as long as you still keep your calorie deficit). This is called the "HIGH ENGERY FLUX," (Nutritionist and exercise physiologist Dr. John Berardi) which means, higher energy input, even HIGHER energy output. The result is a high level of nutrition and a turbo-charged metabolism.

Top 10 reasons why feeling the burn (exercise), not dieting (starvation), is the most effective way lose body fat:

The most effective fat-burning programs in the world always contain two types of fitness training - weight training and cardiovascular training. There are tons of reasons but im just listing the top 10:

Exercise excellerates your metabolism.

Exercise creates a caloric deficit (in your favour) without triggering starvation mode.

Exercise helps you sleep better (zzzzzzz) and manage any stress better.

Dieting causes muscle loss. Exercise (strength training) tells your body to keep the muscle.

Exercise increases your bone density.

Exercise helps to prevent diabetes, control blood sugar, and improve insulin sensitivity.

Exercise gives you better cardiovascular health.

Exercise relieves depression, increases self esteem and improves your mood.

Exercise increase mobility and quality of life as you get older

Exercise helps you keep the weight off long term.

The Science Behind Burning More, Not Eating Less

Diet vs exercise is still the subject of investigation. For years I have been a big fan of weight training and cardiovascular training to "burn the fat" instead of reducing my intake (and being a "couch potato"). There is a lot my research to show the benefits of the burn more approach

Take a look at some of the research-proven benefits of the "burn more" approach and see for yourself:

"Reduced energy expenditure appears to facilitate weight gain in individuals susceptible to obesity."

- Saltzman, Nutr rev, 1995:

"Physical activity is a critical factor for successful body weight regulation. Physical activity facilitates weight maintenance through direct energy expenditure and improved physical fitness."

- Saris, Int J Obes relat Metab Disord, 1998:

"Increasing daily activity and regular exercise plays an important role in weight maintenance due to an impact on daily energy expenditure and a direct enhancement of insulin sensitivity."

- Astrup, Int J Vitam Nutr res, 76:4, 2006"

"Strength training may have greater implications than initially proposed for decreasing body fat and sustaining fat free mass. Research suggests that adding exercise programs to dietary restriction can promote more favourable changes in body composition than diet or physical activity on its own."

-Stiegler, Sports Medicine, 2006

The Lies And Deceptions That Fuel The $50 Billion Weight Loss Machine

So much proof, why if any is there a debate? Well, the number one reason is because the weight loss industry thrives on novelty. Without "what's new," there's no story and nothing to sell. Also this is what people want to hear about and they want to hear about some cutting edge new revolutionary pill or unique new diet breakthrough.

The industry also believes people are mostly laziness. Exercise is a hard to sell because it's though of as hard work. Advertisers know that there is a lazy side hard wired into human nature, so what they do everything is make their weight loss solutions look quick, easy and painless.

Now come on think about it! What will your body shape look like if we diet without doing any training??? Diet without exercise tends to create a "skinny fat person" - someone with a low body weight but very little if any muscle, and the last 5-10kg of annoyingly stubborn fat is left defiantly clinging to the butt, hips, thighs, abs or "love handles!"

This is what I believe: I believe that cardiovascular exercise + weight training + a small calorie reduction is vastly superior for fat loss purposes than a calorie reduction alone, both in the short and long term. And I also believe that that calorie restriction alone is a short-sighted and incomplete approach to a complex problem, and it requires a complete change in lifestyle habits to achieve better health, better body composition and results that last.

Remember, don't starve the fat, "BURN THE FAT.

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