Why Exercise Is Pointless For Losing Weight
It’s been said.
and it is (partially) true.
Exercise is pointless if your overall goal is
to lose weight and body fat
and i’m afraid to say that no matter how many
Zumba classes you do per week, HIIT classes and weightlifting sessions you’ll STILL notice
that you weigh the same come the weeks end
Ain’t that a kick in the crotch?
And here is another,
For some people, it seems NO MATTER what type of exercise
they do, they still struggle to shift weight and lose fat
Now, for the purpose of the this article i am going to assume
that you the reader are at the lower end of the spectrum in terms
of the number of calories you actually burn from exercise.
So here is the reality about those gym sessions
It’s been shown that relative beginners or those starting from a sedentary
position to only burn between 5 and 10 calories per minute during exercise.
<<< yes, it really is THAT low
(whereas trained individuals or athletes would potentially burn more calories
and whilst we could compare individual exercises such as an intense weights session
vs a low impact cardio session, for the rest of this article lets say that we fall into
the spectrum of between 5 – 10 calories per minute.
With me so far?
Well, you see that blubber that you want rid of and that dress size you want smaller
Or if you’re a dude who simply wants to lose his beer belly bulge
It’s a WHOLE LOT of stored fat (with water and cellular machinery too) and it has been estimated
that to burn just ONE POUND of fat, you need to create a calorie deficit of 3500kcal
for just ONE POUND.
Actually, as fat loss researcher, Lyle Mcdonald points out, it is more like 3800kcal+ but for now
lets stick to the 3500.
Say you go to the gym three times per week for an hour to lift weights, do a class or some cardio
you could probably safely say that come the end of the week from the exercise you’ve burnt anywhere
between 600 – 1800kcal depending on the time you ACTUALLY SPEND EXERCISING
Flicking through facebook or not even whipping up a sweat doesn’t count and will most definitely put you at the lower end of the calorie burn per minute.
So to make a dent on the blubber, we’ve only created a loss of maybe a quarter of a pound from exercise based on these numbers
Which means in theory, you’re going to have to do this for FOUR WEEKS before you even lose a pound of fat.
(without taking EPOC or the afterburn into account)
Four weeks just to lose 1 pound.
Pretty disappointing huh?
So if you really are burning so few calories from exercise, there has to be more at
And this my friend is where FOOD comes in.
You know that you have to eat less to lose fat, right?
Well, there is a little more to it than that.
The whole reason you go to the gym is to MOBILISE FAT, right?
and if we manage to do this properly, it
means that we’re creating a calorie deficit in our diet (i.e. eating less) and via exercise
Leading to a change in our body shape and levels of fatness if we stay committed over time….
But 80% of people are making the same MISTAKES and it’s wrecking your ability to see any change in your
body shape or body fat.
- You’re not eating right, or don’t even know where to start.
- You may be eating too many calories
- Too many carbs
- Too many fats
- Too little / much protein
- Drinking too much alcohol
- Inconsistency with the gym
- Inconsistency with your diet
and each one of these issues affects your ability to increase the rate of fat that your body is willing and able to burn ultimately as fuel.
If you’re struggling to lose weight and change your body shape,
More than likely you’re eating more calories than you think and the exercise that you do do is burning LESS calories than you
think even if you’re doing the right type of exercise (think weight training and HIIT cardio)
Which essentially means that your current levels of fat aren’t changing or if it is, it is changing at a snails
At which point is the time the white flag comes out and you give up due to sheer frustration, leave the gym,
eat more junk and get fatter.
Until the next time comes around when you’re so pissed off with feeling bloated and out of shape that you try
to lose weight again.
So, back to the start….
IS EXERCISE POINTLESS FOR LOSING WEIGHT?
It’s just that the type of exercise you’re doing right now maybe isn’t right and it’s focus isn’t
on building muscle and increasing intensity (which will increase the EPOC effect).
But more importantly,
It’s going to take longer than you think and requires more commitment that you initially thought to REALLY see the results you want to see.
and that’s ok.
It’ doesn’t mean that exercise is pointless by a long stretch, all it means is that you have to be doing more or less EVERYTHING right, and then still give it time to work.