"Lose weight without exercise"...
Is one of the most common claims made in the weight loss business.
But can you really get lean - and more importantly, stay lean...
Without working out
Can you lose weight simply by cutting calories...
( dieting )
Yes.
Some people do it out of necessity.
For example, I know wheelchair-bound individuals...
Who lost weight with calorie restriction alone.
I also know people who were very obese and had orthopedic problems (making exercise difficult at first).
They chose to get started only with dietary restriction...
Then added the exercise later.
They also lost weight.
((( For able-bodied people however )))
Dieting is the absolute WORST way to lose weight !!!
((( Two Ways To Create A Calorie Deficit And Lose The Fat )))
To lose weight, you need a calorie deficit.
There's more than one way to create a calorie deficit:
1. One way is to decrease the amount of calories you consume (eat less).
2. The other is to increase the amount of calories you burn (exercise more).
Ideally, you should combine the two - eat less and burn more.
When you burn more, the best part is...
((( You can achieve a calorie deficit without cutting food intake so much )))
You also get a better body out of the deal.
Diet can take weight off....
But no amount of dieting can give you a "hot" body that's fitter, stronger and more muscular.
ONLY training can do that !!!
Top 10 reasons why exercise ("burn") not diet ("starve") ...
Is the superior method of losing body fat:
The most effective fat-burning programs in the world always contain two types of exercise - weight training and cardio training.
The reasons to include both could go on for pages, but here are the top 10:
1. Exercise makes achieving a large caloric deficit easier.
2. Exercise increases your metabolism.
3. Exercise helps you sleep better and manage stress better.
4. Exercise (resistance training) tells your body to keep muscle and increase strength.
5. Exercise increases bone density.
6. Exercise helps prevent diabetes, control blood sugar, and improve insulin sensitivity.
7. Exercise improves cardiovascular health.
8. Exercise improves mood, helps relieve depression and increases self esteem
9. Exercise increases mobility and quality of life as you get older
10. Exercise helps you keep the weight off long term.
*** The Science Behind Burning More, Not Just Eating Less ***
I've been a strong advocate of weight training and cardiovascular training to "burn the fat" instead of just dieting.
The scientific research agrees:
''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
“Treatments relying only on energy restriction commonly cause substantial loss of lean tissue.”
- Walberg, Sports Medicine, 1989
“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 Journal of Viatmin and Nutrition Research, 2006
“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 Journal of Obesity, 1998
“Reduced energy expenditure appears to facilitate weight gain in individuals susceptible to obesity."
- Saltzman, Nutrition Reviews, 1995
The Lies And Deceptions That Fuel The $50 Billion Weight Loss Machine!
With this kind of proof, why is there any debate at all?
Well, the biggest reason is because the weight loss industry thrives on novelty.
Without “what’s new,” there's no story.
People want to hear about some "cutting edge" pill or "revolutionary" diet breakthrough.
The industry also bets on laziness.
Exercise is a hard sell because it's perceived as work.
Advertisers know there's a lazy side hard wired into human nature, so they do everything they can to make their weight loss solutions look quick, easy and painless.
I believe the fact that we need to exercise - for health, quality of life AND for improved body composition - is such a common sense and intuitive conclusion that I find it almost comical that there's any debate about it at all.
THINK ABOUT IT
What will your body look like after dieting without training
Dieting without training creates a “skinny fat person” - someone with a low body weight but little if any muscle, and the last 10 lbs of stubborn fat is left defiantly clinging to your hips, butt, thighs, abs or "love handles!"
Here's what else I believe about exercise vs dieting
-I believe that the human body is the only machine on the face of the earth that wears out and breaks downfrom not using it enough.
-I believe that much obesity and disease are a direct result of inactivity.
-I believe that much of the deterioration that happens as you age is a direct result of a sedentary lifestyle and a loss of muscle.
-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.
-I believe that calorie restriction alone is an incomplete approach to a complex problem and that it requires a complete change in lifestyle habits to achieve better health, better body composition and results that last.
-I believe that everyone who is able-bodied should get some type of physical activity almost every single day.
-I believe that anyone who is healthy and physically able should get involved in weight training 3 days per week (up to 4 - 5 times per week for athletes and bodybuilders).
-I believe that anyone healthy and physically able should do at least 3 days per week of vigorous cardiovascular exercise (jogging, brisk walking, treadmills, stairclimbers, ellipticals, aerobics classes, etc).
-I believe that you can keep increasing your exercicse frequency, intensity and or duration, within reason, to accelerate fat loss or break a plateau.
-I believe that more people should stop taking their bodies for granted and start appreciating that those wheelchair-bound individuals I mentioned, would give anything to be able to run or ride a bike.
It's tempting to keep looking for some kind of "no-sweat" secret, whether in the form of a special diet technique, a magic fat burning pill or whatever, but in the end, diets fail you time and time again.
*** So remember our motto ***
*** Don't starve the fat... BURN THE FAT ***
*** Have A Nice Day ***
Paul*
Edited by: MR.NET1 at: 11/27/2012 (16:45)
-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...
***When nobody's watching***
If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
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