Youve most likely heard the fitness universalism, you cant out train a bad diet or its hyperbolic, sensationalist sibling the mainstream media seem to adore, exercise is pointless for weight loss.
Well, theyre sort of, kinda right.
Im about to explain.
Firstly, lets quickly take a look at how many calories we, as people, actually expend day to day.
The image is a representation of the human metabolism and its component parts.
BMR is our base metabolic rate. As youre sat reading this, concurrently there are a host of chemical processes occurring inside of you like, your brain using calories to process this article, your eyes flicking from the phone screen to the pretty girl sat opposite, simultaneously making your heart beat faster as she stares back all this stuff, believe it or not, burns calories and is your BMR or Basal Metabolic Rate.
BMR makes up the chunk of your metabolism and accounts for around 60-70% for most people.
NEAT is the term used to describe all the activity you do that isnt intentional exercise. Things like fidgeting, walking, playing with your dog etc. If you take a sec to look at the image, youll see that NEAT accounts for more calories than actual exercise does. Which, at first, does make you think WTF but, think about it: youre only training like, what? 3-4 maybe 5, possibly 6x a week, for an hour? An hour and a half?
Unless youre a pro athlete you arent burning nearly as many calories during your training session as you may think you are, and the rest of the 23 hours will have a bigger impact on calorie expenditure (which is why, I should add, Im always nagging you guys about being more active in general but well get to this in a bit)
NEAT accounts for around 30% of total energy expenditure, but can go higher for some people [think construction workers].
EAT is everything you do that is intentional exercise. Depending on what sort of exercises you perform, the number of calories you burn can vary strength training would burn fewer calories than say an hour or two of running, as one example.
For most of us, EAT accounts for around 10-15% of calorie expenditure.
This is the number of calories you burn digesting food. Even though TEF accounts for only 5-10%, it still factors into energy expenditure.
Take a second look at how little exercise accounts for in the total energy expenditure equation 10%. Compared to everything else; its pretty insignificant.
There are 24 hours in a day [well, actually its 23 hours and 56 minutes, but I digress], most people who, uh, you know, have a life will only be training for around an hour a day.
Thats ~5% of your day.
Pushing this further over a one week period: There are 168 hours in one week. If someone trains for an hour, 3-5x per week, thats 3-5 hours of intentional exercise versus 163-165 hours of no exercise.
Thats only ~1-3% of activity.
Yes, only 1-3%.
Suffice to say, what we do in those 163-165 hours is going to make more of a difference than what we do in the 3-5 hours we intentionally exercise.
For an average weight person [155-160lbs] anhour of strength training burns approx 200-300 calories
WOAH! OK, lets stop for a sec, because I want you to read the following. You see how this whole thing is enclosed in a pretty yellow box? Yeah, Its to signify its importance, so read it: please note that these numbers are just an approximate, and Im simply using them for illustrative purposes. Dont worry about how many calories youre burning through strength training, theres just way too much variance, external factors, and just a pain in the ass to worry about.
Lets assume a hypothetical person strength trains 3x per week and burns 600-900 calories.
To lose a pound of fat per week, he would need to burn 3500 calories. Our hypothetical friend is still off that by around 2500-2900 calories.
Hed have to bump up his training session to around 10-15 sessions a week, but that isnt all. Hed also have to bump up training intensity to elicit enough of a metabolic response to burn sufficient calories.
Then theres all the other factors recovery, increasedinjury risk, having a life, and all the other grown-up responsibilities us non-instagram models have.
Im sure we can all agree that this is simply not feasible.
This varies from person to person. Some find high-intensity training like sprints and weight lifting suppresses appetite, others find that exercise stimulates hunger. From personal experience, I find high-intensity training suppresses my appetite, while steady-state cardio like running increases my appetite.
Regardless, the point is that if youre exercising and not paying attention to diet, youre most likely going to eat more than normal due to increased hunger.
People are notoriously bad at underestimating how many calories they eat and are just as notoriously bad at overestimating how hard they trained.
Due to this, people tend to reward themselves after a hard exercise session well, I totally killed legs today, I deserve this whole box of Krispy Kremes.
Fun Fact: 210 calories in one Krispy Kreme [Original Glazed] x 12 in a box = 2,520 calories. Calories burned in one strength session at most 500 calories. I think you get my point.
Ah, yes. The great paradox of exercise. While exercise will most definitely increase energy over the long term. In the short period after exercising, you will feel a bit more tired: consequently, youre more likely to move around less through the day, take the elevator instead of the stairs, sit more than stand, take the taxi instead of walk etc, etc. All of this means youre burning fewer calories by the end of the day.
Ok, first I apologise. I used a pretty clickbaity title, but hey, it worked: you clicked through as it tickled your curiosity, and here you are 1/2 way through still reading.
While exercise may not be a good tool to burn calories on its own,there are a plethora of benefits to exercise [both strength and cardiovascular] that makes it essential for everyone, some including:
Regardless, the point still stands: you cant out train a bad diet. If your goal is fat loss make nutrition the priority and have strength training support it.
Cutting 500 calories from your diet is far easier than trying to exercise to burn 500 calories.
Your training should facilitate muscle growth and retention, let your calorie deficit handle the fat burning.
Lets go back to the metabolism illustration.
As I previously mentioned NEAT, circled in red, accounts for more energy expenditure than the physical activity you do, EAT, circled in blue.
This makes sense. Youre only training 3-5 hours a week. This leaves you with 163-165 hours in the week and everything else like walking, standing, gardening, cleaning, and all the other ostensibly frivolous things you think dont count all add up.
Dont believe me? Let me show you this.
This graph was taken from this study looking at the role of Non-Exercise Activity Thermogenesis in people [NEAT].The graph shows the difference in calories expended via different jobs.
Note how much of a difference there is in calorie expenditure between being seated all day (seated work no option of moving) and standing work. Once again: All those little things we dismiss or dont notice, add up everything counts.
By simply being more active throughout the day walking, interspersing periods of sitting and standing, light stretching etc. you can artificially speed up your metabolism.
Look at the two metabolism graphs above. If we took two identical people like, actually cloned one person because even twins have some genetic variance and one was sedentary, the other active.
Their natural, or baseline metabolisms are the same, but the active individual due to being more active has a faster metabolism [as illustrated by the red sections].
This means the active clone can eat more food, and not gain fat.
Once again, exercise matters. And is very important. However, if your goals are fat loss oriented, then first focus on dialling in your nutrition and then support that with your training.
I send out weekly emails to over 14k people on training, nutrition, mindset, and everything in between to help you with your goals. These aren’t published anywhere else, and my subscribers tell me they’re the best fitness emails on the internet.
See the original post here:
Is Exercise Pointless? (Why You Cant Out Train A Bad Diet)
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