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weight loss, diet v cardio

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dannymix
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2004/03/06 13:36:48 (permalink)
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weight loss, diet v cardio

I come accross this article about loosing weight,, it saying that cradio has very little to do with loosing fat.

http://www.thefactsaboutfitness.com/articles/aerobicexercise.htm
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    Robert
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    RE: weight loss, diet v cardio 2004/03/06 13:51:40 (permalink)
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    and its true
    rob
    #2
    Robert
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    RE: weight loss, diet v cardio 2004/03/06 13:52:42 (permalink)
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    cardio helps you burn off some excess kcals, if you don't eat them in the first place, you will still lose weight/fat
    rob
    #3
    pete66
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    RE: weight loss, diet v cardio 2004/03/07 11:04:40 (permalink)
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    quote:
    Originally posted by Robert

    cardio helps you burn off some excess kcals, if you don't eat them in the first place, you will still lose weight/fat
    rob

    so according to that article rob, if i decided to cycle 9 miles to work and 9 miles back instead of using my car, its a complete waste of time on the losing any weight side of it, in other words i will only get fitter unless i cycle like a mad man for 30secs and steady for 2mins during my whole journey!
    #4
    Robert
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    RE: weight loss, diet v cardio 2004/03/07 11:21:42 (permalink)
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    haven't read the article, was refering to the statement:
    quote:
    it saying that cradio has very little to do with loosing fat.




    i rarely read the articles posted on here unless they are relevant, in this case, i can answer the question without reading it.[most of the articles posted are bias, sponsered/backed a company with financial interest/somehting to gain or written by a well known 'supporter' of a certain training methodology].

    so in short, if you eat right and cycle you 18miles, you'll burn fat. but it is equally possible too lose fat/weight by eating correctly in the first place. a lot of people don't know that, and because they are put off by exersize [effort] they don't bother sticking to a sensible diet plan. i frequently have my g/f do meal plans for 3 weeks at a time if she asks my help when trying to lose weight [just recently afetr xmas she did], i never have her do more than 30mins of slugdio 3xweek and she always loses the pounds and is happy with the results, as is my mum.

    rob
    #5
    Boxer
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    RE: weight loss, diet v cardio 2004/03/07 11:24:13 (permalink)
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    Got past the first few paragraphs and then stopped but the article is a bunch of crap.
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    pete66
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    RE: weight loss, diet v cardio 2004/03/07 11:34:50 (permalink)
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    ok cheers rob
    so boxer u dont agree with the studies they did putting folk into groups etc, or dont agree with any of it lol
    #7
    Boxer
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    RE: weight loss, diet v cardio 2004/03/07 11:45:08 (permalink)
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    I don't agree with any of the article LOL but I only read the first few paragraphs.

    I've just looked at two of the studies and one contradicts what they say and the other supports what they say but there are a load of studies that disagree with that one so the wieght of the evidence says that aerobic exercise is good for fat loss.
    #8
    CheekyChappie
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    RE: weight loss, diet v cardio 2004/03/07 16:18:23 (permalink)
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    I have to say I agree with the article 100%. I actually subscribe to that website and thinks the articles on there are excellent.

    All the article is really saying is that you need to do a hell of a lot of aerobic exercise to burn even 1lb of fat. We all know this. As far as I'm concerned eating 2000 cals and burning 400 cals through aerobic exercise is equivalent to eating 1600 cals and doing no cardio. I think the key to losing fat is a calorie deficit combined with weight training to preserve muscle.

    #9
    Boxer
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    RE: weight loss, diet v cardio 2004/03/07 17:34:24 (permalink)
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    The article is rubbish for bashing aerobic exercise.

    Apart from the obvious benefits of burning the extra calories aerobic exercise will increase the mitochondria and fat burning enzymes in the muscle cells. So this means any exercise that you do ( even resting ) will mean that you burn more fat over glycogen which ofcourse means that this will help keep fat levels lower. This is why you don't normally see fat endurance athletes.

    #10
    Yib
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    RE: weight loss, diet v cardio 2004/03/07 19:11:40 (permalink)
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    i think its bull to a certain point...i stopped cardio for a while because someone told me the same thing and i didnt like what happened...when i started it up again i kept the amount of unwanted fat off...so im sticking with it
    #11
    CheekyChappie
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    RE: weight loss, diet v cardio 2004/03/07 20:56:50 (permalink)
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    Of course, if you kept your calorie intake the same and stopped doing cardio then unfavourable things will happen. However if you dropped your food intake to match the lack of cardio nothing bad would have happened!

    I agree with Boxer as well, I would recommend doing cardio, but it's not absolutely necessary.
    #12
    dannymix
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    RE: weight loss, diet v cardio 2004/03/07 23:07:53 (permalink)
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    I was dissopointed in what I read as I was about to undertake some cadio for burning fat combined with good diet, but If I can do small amounts of cardio for general fitness and keeps my diet good and only sacrifice the odd 1lb by doing so, and that frees more time up its worth it.

    Iv read the whole article and it does seem to make sence.
    #13
    AUTIGER
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    RE: weight loss, diet v cardio 2004/03/08 02:51:53 (permalink)
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    by doing cardio and having a good diet, your losses will be faster then if you were using the same diet and no cardio. if you want no cardio and the same weight loss than your gonna have to lower calorie intake more. this can get to be dangerous for your muscle loss. don't take the easy way out by not doing cardio i think, it will be worth the effort if you do it.
    #14
    cfinn
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    RE: weight loss, diet v cardio 2004/03/08 06:52:19 (permalink)
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    > The article is rubbish for bashing aerobic exercise.

    The article does not "bash" aerobic exercise. As I point out in the conclusion:
    ---
    Although it comes as a surprise to many, the majority of research shows that aerobic exercise — such as waking, jogging, cycling or rowing — in the so-called "aerobic training zone" is not a very effective way to lose fat.

    At best, you can expect to lose between one-quarter and one-half pound of fat per week, depending on how much aerobic exercise you do.

    Regular exercise is important because it promotes the loss of subcutaneous fat. Subcutaneous fat is stored just under your skin. Visceral fat surrounds and protects your internal organs.

    Aerobic exercise also allows for a higher energy flux, which refers to the flow of calories (or energy) through your body. This lets you balance a higher calorie intake with an equally high volume of exercise. Not only will this help you to stay lean, it's also a great way to provide your body with the vitamins, minerals and other nutrients it needs.
    ---
    > I don't agree with any of the article LOL but I only
    > read the first few paragraphs.

    How can you conclude that you don't agree with any of the article having only read the first few paragraphs? Please be specific about which parts you don't agree with.

    > I've just looked at two of the studies and one contradicts
    > what they say and the other supports what they say but
    > there are a load of studies that disagree with that one
    > so the wieght of the evidence says that aerobic exercise is
    > good for fat loss.

    All studies provide slightly different results, depending on the subjects and methods used. Please be specific about the studies which "contradicts what they say and the other supports what they say" so that we can have a reasoned debate which may provide readers with some answers to their questions about the best way to lose fat.

    I am also interested to learn of the "load of studies that disagree with that one" so that I may improve the article, ensuring that it's an accurate reflection of the current evidence.

    Best wishes,

    Christian

    Christian Finn, M.Sc.
    Editor, The Facts About Fitness
    http://thefactsaboutfitness.com/
    #15
    Boxer
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    RE: weight loss, diet v cardio 2004/03/08 08:16:25 (permalink)
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    Hi Cfinn, welcome to the forum. It's nice of Cheeky Chappie to invite you.

    First of all you must have missed this post above that i'd like you to address :
    quote:
    Apart from the obvious benefits of burning the extra calories aerobic exercise will increase the mitochondria and fat burning enzymes in the muscle cells. So this means any exercise that you do ( even resting ) will mean that you burn more fat over glycogen which ofcourse means that this will help keep fat levels lower. This is why you don't normally see fat endurance athletes.

    #16
    Boxer
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    RE: weight loss, diet v cardio 2004/03/08 08:19:34 (permalink)
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    quote:
    The article does not "bash" aerobic exercise.

    quote:
    Despite what we've been told, aerobic exercise has very little effect on weight loss.

    quote:
    For many people, the benefits of aerobic exercise are not enough to justify the time and effort you put in.

    quote:
    The problem comes when there is a conflict between the results you expect from aerobic exercise, and what you actually get.

    The above sounds like aerobic exercie bashing to me.
    #17
    Boxer
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    RE: weight loss, diet v cardio 2004/03/08 08:21:51 (permalink)
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    quote:
    How can you conclude that you don't agree with any of the article having only read the first few paragraphs? Please be specific about which parts you don't agree with.

    I was pointing out that I hadn't read the whole article and what I read and I didn't agree with. I don't agree with your bashing of aerobic exercise.
    #18
    Boxer
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    RE: weight loss, diet v cardio 2004/03/08 08:23:30 (permalink)
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    quote:
    I am also interested to learn of the "load of studies that disagree with that one" so that I may improve the article, ensuring that it's an accurate reflection of the current evidence.


    Go and search Pubmed. You'll find loads of studies showing the benefits of aerobic exercise.
    #19
    cfinn
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    RE: weight loss, diet v cardio 2004/03/08 08:39:24 (permalink)
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    > It's nice of Cheeky Chappie to invite you.

    Nobody invited me to the forum. When my work provokes a response I believe to be a misinterpretation, I want to respond to it.

    > The above sounds like aerobic exercie bashing to me.

    Taking isolated quotes from my article does not provide evidence that I "bash" aerobic exercise. The article also provide details of the benefits of aerobic exercise:

    ---
    Does this mean that aerobic exercise is a waste of time? Definitely not.

    There is evidence to show that aerobic exercise helps to prevent the gain in weight that often happens following a period of dieting [2]. It's extremely difficult to stick to the kind of diet needed to maintain weight loss. As a result, many people soon return to their original weight.

    Aerobic exercise plays a vital role in helping you maintain a healthy body weight. The National Weight Control registry contains a listing of subjects who have lost at least 30 pounds of weight, and kept it off for at least 12 months.

    Although the people on the register use a number of different strategies to reduce body fat, the one thing they have in common is a commitment to regular exercise [4]. Scientists from George Washington University also report that regular exercise helps to maintain higher levels of weekly fat loss 12 months after starting a diet [5].

    Researchers at Maastricht University have shown that just ten weeks on a very low-calorie diet actually reduces the number of fat calories your body burns each day [8]. This post-diet drop in fat oxidation could explain why many people find it difficult to stop the weight coming back once they've lost it.

    A group of 40 overweight men took part in the study. They were assigned to one of two groups. One group dieted, while group two combined the diet with a program of regular aerobic exercise. The men in the exercise group completed three sessions per week, consisting of walking and underwater exercise. Each workout lasted for around one hour.

    During the first six weeks of the study, subjects in both groups were given a very low-calorie diet providing just 500 calories daily. From weeks 7 to 10, they gradually increased their food intake.

    Both groups lost roughly the same amount of fat and muscle. However, the subjects who didn't exercise had a reduced capacity to burn fat, both at rest and during exercise. The good news is that exercise served to prevent this decline.

    What this means is that the benefits of low-intensity aerobic exercise are more apparent when you're trying to keep the weight off. The exercise doesn't have to be particularly vigorous or demanding. Just three hours of walking each week is enough to prevent the post-diet decline in fat oxidation.

    Physical activity as part of a fat loss strategy also appears to encourage healthier eating patterns. Individuals who exercise frequently may perceive food as "activity fuel", and place greater importance on the quality of their diet.

    Californian researchers have identified a direct link between physical activity and various markers of dietary quality [3]. They found that physical activity was associated with healthy eating habits, such as eating fruit and vegetables. More physically active individuals are also less likely to eat foods with a high calorie content.
    ---
    AND
    ---
    Publishing their findings in Medicine and Science in Sports and Exercise, Japanese researchers have shown that dieting leads to a greater reduction in visceral fat [1]. Exercise, on the other hand, has a greater impact on subcutaneous fat. Subcutaneous fat (pronounced sub-cue-tain-ee-us) is stored just under your skin. Visceral fat (pronounced viss-er-al) surrounds and protects your internal organs.

    The women in the study took part in a 13-week program that combined exercise with a restricted-calorie diet. One group followed the diet, combined with 1-2 days per week of exercise. Group two made no change to their diet, but exercised 3-4 days each week.

    Both groups lost roughly the same amount of fat. In the group who exercised more frequently, six of every 10 pounds of fat lost came from subcutaneous fat. However, in the group who exercised less frequently, less than three of every 10 pounds of fat lost came from subcutaneous fat.

    Aerobic exercise also allows for a higher energy flux, which refers to the flow of calories (or energy) through your body.

    A high energy flux means that you're eating a large number of calories, but balancing that with an equally high volume of exercise. A good example of someone with a high energy flux would be a cyclist taking part in the Tour de France. Despite the fact these athletes eat thousands of calories each day, they're still able to remain lean simply because they're doing so much exercise.

    An example of a low energy flux would be someone following an extremely low-calorie diet while doing little or no exercise.

    A high energy flux is linked with a high metabolic rate. Endurance-trained males, for example, in a high state of energy flux have a higher metabolic rate compared with a low energy flux state.

    As they age, people are generally less physically active. The result is that they burn fewer calories each day. Unless they eat less to compensate for this reduction in calorie expenditure, weight gain is the inevitable result.

    The good news is that you can minimize the age-related drop in basal metabolic rate by maintaining a high energy flux — balancing a higher calorie intake with an equally high volume of exercise. Not only will this help you to stay lean, it's also a great way to provide your body with more of the vitamins, minerals and other nutrients it needs.

    > Go and search Pubmed. You'll find loads of studies showing the
    > benefits of aerobic exercise.

    I have searched Pubmed, and I have written about many of the benefits of aerobic exercise.

    > First of all you must have missed this post above
    > that i'd like you to address :
    > quote:
    > Apart from the obvious benefits of burning the extra calories
    > aerobic exercise will increase the mitochondria and fat
    > burning enzymes in the muscle cells. So this means any
    > exercise that you do ( even resting ) will mean that you
    > burn more fat over glycogen which ofcourse means that this
    > will help keep fat levels lower. This is why you don't
    > normally see fat endurance athletes.

    I agree with all of the above! At least we agree on something!

    Best wishes,

    Christian

    Christian Finn, M.Sc.
    Editor, The Facts About Fitness
    http://thefactsaboutfitness.com/
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