The Magic Bus Trip

Steve

Effect of calorie restriction with or without exercise on body composition and fat distribution.
J Clin Endocrinol Metab. 2007 Jan 2

A recent study was published in the Journal of Clinical Endocrinology and compared the difference in fat loss between an aerobic exercise plus diet group to dieting alone.

The exercise protocol called for 5 sessions per week of aerobic exercise - averaging 50 mins per workout for 24 weeks.

The exercise group did not lose any additional weight or fat mass than the diet only group.

This is consistent with earlier research findings looking at aerobic exercise (when actually added in addition to dietary restriction) and its influence on fat loss (as I wrote about in Real World Fat Loss).

I do want to add though, that studies using interval training and resistance training interventions have shown an additional fat loss effect with these types of higher intensity exercise. The underlying mechanism as to why that is, still appears to be EPOC related. Higher intensity work such as resistance training causes metabolic disturbance - and the body burns more calories the rest of the day as a result. This creates a bigger deficit than a lower intensity intervention.

The take home message is once again -- steady state aerobic exercise appears to contribute nothing to fat loss over caloric restriction alone. A good fat loss program should include some form of caloric restriction, resistance training and some higher intensity cardiovascular work to create a caloric deficit and ramp up metabolic demand.

jeff · Posted: Mon Jan 29, 2007 9:53 pm Post subject:

Dean · Posted: Tue Jan 30, 2007 3:24 am Post subject:

Steve,

I couldn't agree more with what you are saying.

Of course, this does not mean that there are no benefits to steady state aerobic exercise. While it's true that this type of exercise does not contribute to weight loss, it does contribute to overall wellness, by increasing circulation (both lymphatic as well as cardiovascular), by increasing one's strength and endurance, by getting fresh air and sunshine, as well as providing for psychological benefits, such as relaxation and fighting depression, plus many others. It cannot simply be dismissed as totally worthless.

And remember... for most people it is a starting place to getting into physical exercise. They have to start somewhere.
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Never get off the Bus!

Tracy · Posted: Thu Feb 08, 2007 4:47 am Post subject:

A nice long bike ride on a spring day - ahhh! A long, boring, shin-splitting run on the treadmill - hell on earth! JMO.

I am just bitter bc I spent sooooo much time doing loooooong "fat-burning' cardio and never lost a pound. Nutrition was all wrong.

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