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Weird Approach To Exercise Speeds Up Fat Loss

Simply put, weight loss is delicate mix of burning more calories than you consume in a day

Most diet plans focus on cutting calories in order to help you achieve faster and longer-lasting weight loss.

However, there is a problem to this approach.   Cutting calories can be associated with a slower metabolism and an increase in appetite.

Simply put: Your body wants you to eat more in order to replace the calories that you have lost.

This could lead to weight gain, frustration, and a lack of motivation to lose weight.

Some plans recommend that you include exercise in order to improve your weight-loss results.

Exercising could burn calories, due to the energy expenditure as a result of increased physical activity, therefore preventing dangerously low calorie cutting.

However, there is very limited information regarding how the body compensates when different forms of exercise are included in a weight-loss program.

A new study recently published in the American Journal of Physiology: Regulatory, Integrative, and Comparative Physiology, shows 30 minutes of cardiovascular exercise per day could be as beneficial for weight loss as doing 60 minutes of cardiovascular exercise.

Let me explain…

Exercise Dose and Weight Loss

It has been shown by research that exercise may increase energy expenditure, therefore leading to increased weight loss.

For many beginners (sedentary individuals), including more cardiovascular, strength, and flexibility exercise could be one way to increase calorie burn and promote weight loss.

However, for more intermediate and advanced exercisers, you may need to include interval training (preferred method) in order to expend more calories during AND after your workout.

Regardless of the form of exercise, the exact way that it works, or compensates, in your body is not very well understood.

The authors of this study aimed to determine how the body compensates depending on different exercise dose and duration in sedentary, moderately overweight young men.

They performed a randomized controlled trial with 18 young men, randomly assigned to one of three groups: a control group, a moderate exercise group (300 calories per day), and a high-dose exercise group (600 calories per day), which equaled to be 30 minutes and 60 minutes of exercise per group respectively.

The researchers showed that body weight and fat mass decreased in both groups, even though the energy expenditure was greater in the high-dose exercise group (two times greater).

They also showed that in the moderate-dose exercise group, there was 83 percent greater negative energy expenditure than previously expected, as well as 20 percent lower negative energy expenditure than previously expected.

From their data, they concluded that there is similar body fat loss regardless of exercise dose.   Plus, a moderate dose of exercise could result in greater than expected energy expenditure, compared to the higher dose that showed less than expected energy expenditure.

Although this research shows that moderate exercise is as beneficial as longer-duration exercise, the results still need to be verified by other research.   It does show, however, that including exercise is integral to any weight-loss program.

Exercise Boosts Weight Loss

The best way to boost your weight-loss results is to monitor caloric intake and burn more calories through a well-structured diet and exercise program.

For beginners, moderate-dose to high-dose exercise, according to this study, could be effective for burning more calories and positively altering your body composition.

However, for more advanced exercisers, the use of interval training may be more effective, due to its ability to burn more calories during, and after, the exercise bout.

Regardless of what type of exercise you do, including more exercise into your daily routine, may lead to increased energy expenditure, boost your metabolism, and improve overall weight loss results.


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References:

Rosenkilde M, Auerbach PL, Reichkendler  MH, Ploug T, Stallknecht BM, Sjodin A.  Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise – a randomized controlled trial in overweight sedentary males.  AJP- Regu Physiol.  2012.  doi: 10.1152//ajpregu.00141.2012.