Exercise is a Bad Strategy for Fat Loss
Exercise is a bad strategy for fat loss!
WHAT? A personal trainer saying exercise is a bad strategy for fat loss?! Yep. Hear me out! I know this first hand... at my very heaviest weight, I was exercising a LOT. I was biking 200+ miles a week! I biked a lot... then I ate a lot, and spoiler alert -- I gained weight.
Exercise is wonderful for a LOT of reasons, and I absolutely advocate that everyone exercise. Working out does wonders to improve cardiovascular health, increase functional movement, reduce stress, reduce the likelihood of many forms of cancer, improve sleep, increase energy, and so much more. So, by all means... exercise! However, if you're looking at exercise as your primary strategy for fat loss, here's the hard truth: fat loss comes from nutrition, not exercise. Here are a few reasons why this is so:
Exercise makes up a very small portion of overall calorie burn in a day. (See attached image for more details.) Our body's natural functions (Basal Metabolic Rate) burns about 70% of our energy, non-exercise activity thermogenesis (NEAT, or all the activity you do in a day that isn't exercise) burns about 15%, digestion burns 10%, and the rest... just a measly 5% comes from exercise!
We burn far fewer calories from exercise than we think we do. I love my Apple Watch (kinda obsessed), but fitness trackers are notorious for over-reporting calorie burn. Realistically, in a 30-minute high intensity cardio session, you'll burn on average 200-300 calories. In a challenging 30-minute strength training session, you'll burn on average 150-250 calories. You could *easily* consume 150-300 calories extra during your day as a result of increased hunger or as a "reward" for a great workout. Pushing your body through a workout is much more difficult and time-consuming than eating an extra snack that would make up for those calories lost in no time. (I know! It's not fair!)
When you exercise, your hunger levels increase. Often people (even unconsciously) consume more calories after exercising.
Strength training reigns supreme over cardio for fat loss because strength training A) preserves muscle as your body loses fat, and B) helps you build new muscle which in turn helps your body naturally shed more fat. If you're wondering what form of exercise is "best" for fat loss, choose strength training. If your goal is to run a 5K, then go for a run! If your goal is to gain flexibility, try yoga. Ultimately, exercise is beneficial regardless of type, so choose what you enjoy and do that!
To lose body fat, you'll need to eat in a calorie deficit. (I can help with this!) The very best strategy for fat loss AND overall improved health is to eat a nutritious diet and exercise.
Here are some additional resources:
https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories
https://www.mindpumpmedia.com/blog/cardio-sucks-for-fat-loss
Question for you to ponder: Why do you exercise? Be honest with yourself. If the answer is "to lose weight", then I hope you'll consider what I've shared here and rethink your strategy!
