Exercise May Aid in Weight Loss

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Exercise May Aid in Weight Loss

Post by Fat Cat » Wed Jul 11, 2018 5:50 pm

Exercise may aid in weight loss after all, if you do enough.

https://www.nytimes.com/2018/07/04/well ... nough.html
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Re: Exercise May Aid in Weight Loss

Post by cimes » Thu Jul 12, 2018 12:25 am

I think based on my experience there is something to that. 30 min really isn't that much especially for those of us who sit at a desk all day.

A little background and I'm sure I've stated it on other thread (Sorry), In 2014, I finally had enough of being very obese. My starting weight was 220+lbs and while i was very strong at the time, I was very fat.

I altered my diet, tracked my food intake, and did exercise but I kept the intensity pretty low for the first year- some basic barbell movements a few times a week and a little rowing. I didn't want to spike my appetite or use my activity to justify eating more. While I reduced my calories, i probably averaged around 1800 - it took me 4 months to lose the first 20lbs and nearly 2 years to lose 50lbs. So, it wasn't fast. Of course, I'm 46 now - so I didn't expect it to melt off like it did when I was 20 but my caloric restriction wasn't drastic either.

Between fall 2016 and spring this year, my weight pretty much stayed between 168-172 with running/walking intervals and a good deal of walking outside of training.

Since March I have focused on running and usually lift 2-3 days per week. I'll still do walk intervals on longer runs (> 3 miles for me) if it is really warm, but I've been more consistent and disciplined about my times/pace. I walk to work and back (3+ miles round trip) and usually take a walk break during the day and walk sometimes in the evenings and always on the weekend. i average about 50 miles per week, and have had over 60 a few times. I don't necessarily count walking as a workout, but I am burning more calories than sitting on my ass and on days I run and walk to work, I usually log between 8-10 miles. The only days I don't walk very much are travel days or the very few days I've been sick.

Now, my average calorie intake is around 2200 per day and for 2 years, that seemed to work well for maintenance and be sustainable. I am down to 162 since March, The main thing I can attribute to the slow weight loss is a steady increase in activity - weekly mileage (in spite of the TX heat) and keeping the same avg calorie intake.

I don't think I realized how sedentary I was even when doing KB lifting(intense) and rowing until I wasn't. I'm sure on an average daily basis, I was never burning as many calories as I do now One thing is for sure, running and walking a lot pain free (due to not being super fat) keeps my diet in check more so than any other form of training to date.

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Re: Exercise May Aid in Weight Loss

Post by Fat Cat » Thu Jul 12, 2018 1:46 am

Very interesting observations. I think most people would agree that exercise will always take a back seat to moderating calories. Also, most resistance exercise, even really intense stuff like GS, just doesn't demand that many calories and anyway can't be maintained for long enough to make much difference. Although I don't have any science to support it, my observation is that walking is the single most important activity with regard to weight loss and weight control, largely because it can be maintained for longer periods of time but also because it seems less likely to trigger adaptive overeating.
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Re: Exercise May Aid in Weight Loss

Post by Sangoma » Thu Jul 12, 2018 8:58 am

Some time ago I leaned out by walking with a backpack, in addition to diet. My daughter was doing swimming at the time, so I would drop her in and have an hour for myself. Walking at faster rate with 5 - 10 kg backpack turned out to be very useful. I did this three times a week, lifted KB on couple more.

I said many times that IMO interval training is misunderstood and, as the result, overrated. Anthony Colpo did a post on this quite a while ago:

How Good is HIIT for Fat Loss, Really?

For those of you wanting to get that le ... each week.
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Re: Exercise May Aid in Weight Loss

Post by cimes » Thu Jul 12, 2018 11:27 am

Yep - I often forget I'm carrying a backpack to work - probably closer to 5kg. I'm also usually running late, so the walk isn't leisurely most days. It's usually 30 min depending on the traffic lights The other thing is my usual morning walk to work is right after the run (with a quick shower beforehand of course).
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Re: Exercise May Aid in Weight Loss

Post by cimes » Thu Jul 12, 2018 11:41 am

Fat Cat wrote:
Thu Jul 12, 2018 1:46 am
Very interesting observations. I think most people would agree that exercise will always take a back seat to moderating calories. Also, most resistance exercise, even really intense stuff like GS, just doesn't demand that many calories and anyway can't be maintained for long enough to make much difference. Although I don't have any science to support it, my observation is that walking is the single most important activity with regard to weight loss and weight control, largely because it can be maintained for longer periods of time but also because it seems less likely to trigger adaptive overeating.b
Agreed. The other thing for me is that running and walking a lot consistently wasn't something I could do heavier. The toll on my knees and feet were awful. When i played rugby, my feet always hurt. I remember the trip I took in 2014 that was sort of my low point. My GF at the time and I were in Vancouver and on the first day we probably walked 6 or 7 miles. The next day, I could barely walk. I could do GS when I was very heavy and I could row which at least enabled me to exercise. I think that is one reason I've taken to running and walking. It is a constant reminder I never want to be so heavy that I can't do those things consistently since I've also found that I simply love being outside for exercise even in less than ideal weather.
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Re: Exercise May Aid in Weight Loss

Post by nafod » Thu Jul 12, 2018 12:56 pm

Good article

Some observations:
1. After my knee surgery last year, with the reduction/elimination in running, riding and rucking, I plopped on an unwanted extra 15 LBs in about 6 months. That sucked. The knee's gotten better, and I am now knocking it back off.
2. In my pre-deployment training back in 2009, we basically spent 3 weeks walking around with body armor on. Nothing special athletically, just always having the extra weight and not sitting around. I lost 15 LBs straightaway, while eating plenty. Even just being on your feet helps, and just carrying extra weight helps. In praise of rucking!
3. I remember a fat guy in the Navy was up against it on his weight, lose it or get kicked out. He went on a 2 week backpacking trip in the Sierras and blowtorched that lard right off to get below the limit for the Fall PRT. Having to carry what you eat helps too.
4. The Tour De France riders burn about 6,000 calories per day.
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Re: Exercise May Aid in Weight Loss

Post by Bram » Thu Jul 12, 2018 8:54 pm

Workout quotes can be worthless, but I do like this one attributed to Dorian Yates:

"Nutrition is 100%. Training is 100%. Recovery is 100%."

You gotta do it all if you want to make big changes.
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Re: Exercise May Aid in Weight Loss

Post by Fat Cat » Thu Jul 12, 2018 8:56 pm

For the ruckers, does the addition of a little weight really make that much of a difference in terms of caloric expenditure?

Good quote from Yates, Bram. I'm completely guilty of being training 100%, recovery 0%, nutrition 0%.
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Re: Exercise May Aid in Weight Loss

Post by Fat Cat » Thu Jul 12, 2018 8:59 pm

cimes wrote:
Thu Jul 12, 2018 11:41 am
Fat Cat wrote:
Thu Jul 12, 2018 1:46 am
Very interesting observations. I think most people would agree that exercise will always take a back seat to moderating calories. Also, most resistance exercise, even really intense stuff like GS, just doesn't demand that many calories and anyway can't be maintained for long enough to make much difference. Although I don't have any science to support it, my observation is that walking is the single most important activity with regard to weight loss and weight control, largely because it can be maintained for longer periods of time but also because it seems less likely to trigger adaptive overeating.b
Agreed. The other thing for me is that running and walking a lot consistently wasn't something I could do heavier. The toll on my knees and feet were awful. When i played rugby, my feet always hurt. I remember the trip I took in 2014 that was sort of my low point. My GF at the time and I were in Vancouver and on the first day we probably walked 6 or 7 miles. The next day, I could barely walk. I could do GS when I was very heavy and I could row which at least enabled me to exercise. I think that is one reason I've taken to running and walking. It is a constant reminder I never want to be so heavy that I can't do those things consistently since I've also found that I simply love being outside for exercise even in less than ideal weather.
One idea that I absorbed from Born to Run was that the more you walk and run, the more your body will gravitate to a lighter diet and prioritize weight loss. I don't know if it's true, but I've always wondered about that. I know that the lightest I've ever been as an adult all I did was BJJ and running, and ate a vegetarian diet. So you may have been able to walk and run more for having lost weight, but you may also have lost weight in part from walking and running more. Sorta a reciprocal process, perhaps.
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Re: Exercise May Aid in Weight Loss

Post by cimes » Thu Jul 12, 2018 11:21 pm

Right I couldn't find the words, and wondered if it was a subconscious thing. But, that in some way captures the essence of what I've been feeling the last few months especially as I've been able to do more unbroken running and faster(for me) paces.
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Re: Exercise May Aid in Weight Loss

Post by Sangoma » Thu Jul 12, 2018 11:46 pm

Fat Cat wrote:
Thu Jul 12, 2018 8:56 pm
For the ruckers, does the addition of a little weight really make that much of a difference in terms of caloric expenditure?
Surprisingly does. There is a little bump on your shoulders with every step you have, and after an hour they accumulate to uncomfortable level. I am not sure about numbers, but carrying even a light pack feels like more work.
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Re: Exercise May Aid in Weight Loss

Post by Bram » Fri Jul 13, 2018 3:49 am

My recovery has to be in the 10-20% range. I'm gonna force a bedtime tonight and see if I can will myself to sleep. I'd say I'm 80/80/10-20.
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Re: Exercise May Aid in Weight Loss

Post by SubClaw » Fri Jul 13, 2018 4:50 am

Fat Cat wrote:
Thu Jul 12, 2018 8:59 pm
One idea that I absorbed from Born to Run was that the more you walk and run, the more your body will gravitate to a lighter diet and prioritize weight loss. I don't know if it's true, but I've always wondered about that. I know that the lightest I've ever been as an adult all I did was BJJ and running, and ate a vegetarian diet. So you may have been able to walk and run more for having lost weight, but you may also have lost weight in part from walking and running more. Sorta a reciprocal process, perhaps.
In my opinion and limited experience (n=1), it's true.

Maffetone running, biking and hiking tend to auto-regulate my apetite (and noticeably improve my sleep quality). It's almost as if my body is rejecting the extra calories, so it doesn't have to carry the extra weight.

Sprinting, lifting, hard sparring and metcons leave me hungry as fuck and craving protein. Which makes total sense if my body wants to increase the muscle tissue so next time the task will be easier.

Daily, low volume, low weight lifting doesn't have much influence over my apetite.

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Re: Exercise May Aid in Weight Loss

Post by Fat Cat » Fri Jul 13, 2018 5:59 pm

SubClaw wrote:
Fri Jul 13, 2018 4:50 am
Maffetone running, biking and hiking tend to auto-regulate my apetite (and noticeably improve my sleep quality). It's almost as if my body is rejecting the extra calories, so it doesn't have to carry the extra weight.
That's what I was trying to say, you stated it much more succinctly.
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Re: Exercise May Aid in Weight Loss

Post by Sua Sponte » Fri Jul 13, 2018 8:23 pm

Personal experience and mil service say adding hills burns calories faster than adding either weight or speed. After adding hills, add weight. While everybody loves mega-sized rucks, keep it below 35lbs, 25lbs is even better but build slowly. If no hills available, then some combo of a bit more speed and a bit more weight works on flat or lightly rolling terrain. Add either too quickly and injury shortly follows. Getting off of well maintained roads and onto rougher terrain or cross country is a surprisingly good fat burner and conditioner. Again, careful of injuries.

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Re: Exercise May Aid in Weight Loss

Post by nafod » Fri Jul 13, 2018 8:43 pm

I still have my body armor and have thought about wearing it on hikes. Wonder what kind of looks I would get. Maybe if I painted it purple (it's desert camo).
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