The Best Exercise For Fat Loss
It's not what you would expect...
- Written by Shani Kaplan
...because there isn't one.
I know, not what you were expecting to read… but stay with me!
I have been a PT for almost 8 years, and before I started focusing on performance-based functional training, many of the clients I helped came to me with one common goal- fat loss.
What surprised me (and confused them), was that many of these clients were not newbies to the world of exercise, and had been exercising for some time without the desired results. In fact, they had often meticulously monitored every single step with Fitbits each day to stay on their steps target. And not just this, but were also often taking part in intense classes/ sessions 4-6x a week and still holding onto weight that they wanted to (but just couldn’t seem to) shift.
On the other hand, I distinctly remember asking the exercise history of a few new clients in our initial consults. They were of lean/athletic appearance (with strength/fitness goals) and I had presumed they were exercising at a high level already. Instead, their answers shocked me as I learnt that the only designated exercise they had performed for YEARS was walking the dog or walking to and from the bus stop. One even laughed whilst asking me if walking the groceries home from the shops counted as weight training?
So, how is this possible??
Well, two main factors come into play; genetics (which we can’t help) and diet (which we can).
Nutrition is, without a doubt, the key component for weight loss.
Our body’s energy expenditure looks like this:
1) Basal metabolic rate-the amount of energy your body uses to exist and function; like breathing and keeping your heart beating
2) NEAT (non-exercise activity thermogenesis)- movement that is not exercise-related such as fidgeting, house chores, pacing etc
3) TEF- thermic effect of food- chewing and digesting food requires energy!
4) EAT- (exercise activity thermogenesis)- what we burn off through exercise
The Investigator at the National Institute of Diabetes and Digestive and Kidney Diseases in the US found that the regular person expends only 5% to 15% of their daily calories through EAT.[1] Whereas one sole factor dictates your energy intake- nutrition!
This means that the energy expended from exercise is proportionately minimal, and often overestimated (especially by Fitness Trackers). This was shown in a 2012 study performed which concluded that people burnt fewer calories than they had thought and were also increasing their caloric intakes after exercise. [2] Because the thing about exercise is that the intense kind tends to increase your appetite, making you reach for extra energy to stay satiated, and even if it is healthy foods you are choosing, it still counts as extra calories.
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You know how much we love our plants here at Truth. We harp on about healthy living. And whilst of course food quality/ choices play a vital part in our health, and how we feel, it just is not of much importance in weight loss. How many calories we are consuming overall is. We only have to look at starving populations to observe that!
And if you are looking for a quick-fix or magic pill, I have bad news for you, there just isn't one. Losing weight (and keeping it off) is complex. If it wasn't, the US weight loss industry wouldn't be worth $72 billion.[3] However, if you were to simplify it, we know that weight loss is achieved by being in a consistent calorie deficit.
But this doesn’t mean you should cancel all your classes/ sessions this week!
Let’s look at why we should ALL exercise...
#1 Sustainable weight loss
Many have dieted and lost weight, only to eventually put it back on. A 2016 study found that maintainable weight loss was more likely to be achieved with a combination of diet AND exercise. Three-four pounds a year to be exact. [4] This is most likely down to the fact that a change in nutrition and exercise is a complete lifestyle change. And a lifestyle change is much more sustainable than just being on a diet. Exercise also produces endorphins which make you feel good whereas extended diets are known to decrease energy and affect the mood of those dieting.
#2 Health
There are countless ways in which exercise can benefit your physical health. We have detailed this in some of our previous blogs in relation to how exercise helps with arthritis management and osteoporosis prevention as well as reducing the risk of major illnesses like heart disease, stroke, and type 2 diabetes by up to 50%. Do you really need more convincing?
#3 Aesthetics
Resistance training builds muscle, which changes the appearance of your body to look more athletic and lean. We are inundated with images of abs and muscles all over social media and adverts and those muscles didn't come from sitting on the couch! Whilst that may not be a desired goal of yours, I am almost certain good posture is. Weight training with an emphasis on back and core strength, or Pilates classes (known to directly focus on posture) is of great benefit to everyone who wants to age gracefully!
#4 Stress
Studies show that exercise helps with stress management. [5] I know from experience that I notice a massive change in my mood after a great session in the gym, a walk with friends or a fun (upbeat, sweaty) or relaxing (yin yoga) class. For most, it is an immediate mood-booster and a great stress reliever.
Next time you are feeling stressed or anxious, try and shift that energy by going for a walk or run or attending a local class.
How do I recommend you structure your workout week?
Here's what I do...
#1 Daily movement
I like to walk as much as I can. Walking is the most underrated form of exercise. In the summer months, I will try and take my dog for 45-60 minute walks most days of the week, I love putting on a Podcast and walking in my local park. In winter, when it is harder to get outside for long walks, I try and walk as much as possible when the weather is milder, take the stairs when there is an option to, and dance around the house often 😉!
#2 Resistance training
I perform 3 sessions of resistance training a week and recommend that my clients do 2 minimum. How many sessions a week you perform is based on your goals. My goal is to be agile, reasonably strong and very mobile.
Because of this, I structure my week to include 2x more strength-based sessions and 1x circuit day. All three of my sessions are high intensity, have low rest time between exercises performed and focus on full-body movements. I also make sure to add different forms of cardio within my workouts to work on my fitness. There are many different ways to program your workouts based on your goals.
#1 Daily movement
I like to walk as much as I can. Walking is the most underrated form of exercise. In the summer months, I will try and take my dog for 45-60 minute walks most days of the week, I love putting on a Podcast and walking in my local park. In winter, when it is harder to get outside for long walks, I try and walk as much as possible when the weather is milder, take the stairs when there is an option to, and dance around the house often 😉!
#2 Resistance training
I perform 3 sessions of resistance training a week and recommend that my clients do 2 minimum. How many sessions a week you perform is based on your goals. My goal is to be agile, reasonably strong and very mobile.
Because of this, I structure my week to include 2x more strength-based sessions and 1x circuit day. All three of my sessions are high intensity, have low rest time between exercises performed and focus on full-body movements. I also make sure to add different forms of cardio within my workouts to work on my fitness. There are many different ways to program your workouts based on your goals.
#3 Sport/ hobby
Think FUN! I like to try new things so I have recently taken up dancing and am attending classes 2x a week. It is cardio, but that is not my WHY. I like the challenge and I like the movement, it is just a bonus that it is also a workout! I cannot stress the importance of finding movement you enjoy that doesn't feel like a chore. Whether it be cycling, swimming, skating, a sport, martial arts, dancing, Pilates, or surfing. The options are endless.
I now work in a martial arts gym, and most of the members in my circuit-based classes are learning martial arts; boxing, kickboxing, BJJ or wrestling.
It is challenging, fun and social, and rewarding as they can see the progression each week.
#4 Mobility
Finally, I always make time to stretch. Static stretching can help prevent muscle stiffness from training and can help improve the mobility of our joints, like shoulders and hips. Dynamic stretching can help enhance agility, power and speed, and warms up our body up prior to exercise. I stretch before and after my training days for 15-20 minutes.
FYI- Yoga is a fabulous way to improve mobility and flexibility, as well as a great stress-reducer. So, try a class out, download an app or watch a YouTube and find your inner yogi.
#3 Sport/ hobby
Think FUN! I like to try new things so I have recently taken up dancing and am attending classes 2x a week. It is cardio, but that is not my WHY. I like the challenge and I like the movement, it is just a bonus that it is also a workout! I cannot stress the importance of finding movement you enjoy that doesn't feel like a chore. Whether it be cycling, swimming, skating, a sport, martial arts, dancing, Pilates, or surfing. The options are endless.
I now work in a martial arts gym, and most of the members in my circuit-based classes are learning martial arts; boxing, kickboxing, BJJ or wrestling.
It is challenging, fun and social, and rewarding as you can see the progression each week.
#4 Mobility
Finally, I always make time to stretch. Static stretching can help prevent muscle stiffness from training and can help improve the mobility of our joints, like shoulders and hips. Dynamic stretching can help enhance agility, power and speed, and warms up our body up prior to exercise. I stretch before and after my training days for 15-20 minutes.
FYI- Yoga is a fabulous way to improve mobility and flexibility, as well as a great stress-reducer. So, try a class out, download an app or watch a YouTube and find your inner yogi.
We hope you have learnt something today! We aim to educate you with the facts and science, but also sprinkle in a bit of personal experience...
Shani Kaplan
Shani Kaplan is a contributing writer for Truth Origins. She combines her knowledge gained from working within the fitness/wellness industry in Sydney and London for the last seven years as a Personal Trainer, and class instructor, with her addiction to research due to her BA in Business Marketing. Shani loves martial arts, resistance training, dance and yoga, nutrition, travel, design, photography, and art.
Stay tuned for Thursday's Blog - Q&A with Founder of Truth, and health guru - Dr Harry!
References
[1] O'Neal, Timothy & Friend, Danielle & Guo, Juen & Hall, Kevin & Kravitz, Alexxai. (2017). Increases in Physical Activity Result in Diminishing Increments in Daily Energy Expenditure in Mice. Current Biology. 27. 10.1016/j.cub.2016.12.009. [Accessed 24 Nov. 2019].
[2] Thomas, D. M., Bouchard, C., Church, T., Slentz, C., Kraus, W. E., Redman, L. M., … Heymsfield, S. B. (2012). Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 13(10), 835–847. doi:10.1111/j.1467-789X.2012.01012.x. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771367/ [Accessed 24 Nov. 2019].
[3] Businesswire.com. (2019). The $72 Billion Weight Loss & Diet Control Market in the United States, 2019-2023 - Why Meal Replacements are Still Booming, but Not OTC Diet Pills - ResearchAndMarkets.com. [online] Available at: https://www.businesswire.com/news/home/20190225005455/en/72-Billion-Weight-Loss-Diet-Control-Market [Accessed 25 Nov. 2019].
[4] Johns, D. J., Hartmann-Boyce, J., Jebb, S. A., Aveyard, P., & Behavioural Weight Management Review Group (2014). Diet or exercise interventions vs combined behavioral weight management programs: a systematic review and meta-analysis of direct comparisons. Journal of the Academy of Nutrition and Dietetics, 114(10), 1557–1568. doi:10.1016/j.jand.2014.07.005. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4180002/.
[3] Businesswire.com. (2019). The $72 Billion Weight Loss & Diet Control Market in the United States, 2019-2023 - Why Meal Replacements are Still Booming, but Not OTC Diet Pills - ResearchAndMarkets.com. [online] Available at: https://www.businesswire.com/news/home/20190225005455/en/72-Billion-Weight-Loss-Diet-Control-Market [Accessed 25 Nov. 2019].
[5] Jackson, E. (2019). STRESS RELIEF: The Role of Exercise in Stress Management. [online] ACSMs Health and Fitness Journal. Available at: https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/STRESS_RELIEF__The_Role_of_Exercise_in_Stress.6.aspx [Accessed 24 Nov. 2019].
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