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KICK-SS's Photo KICK-SS Posts: 9,649
1/17/14 1:44 A

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I walk daily, although don't think of it in terms of "exercise for weight loss" - I do it for the breathing help it gives me. But, I walk about an hour a day... it makes me feel good, gives me fresh air, feels invigorating and gives me time to just "zone out" as they say. I try for close to 10,000 steps a day, I seldom get that much in winter anyhow, more apt to when the weather is nice.

Betty

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ADZY86's Photo ADZY86 Posts: 1,150
1/16/14 8:56 A

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I love love love to workout. It really gives me a buzz and a sense of accomplishment. And even if it doesn't necessarily help me lose weight (read fat) it definitely tones me up and increases my muscle strength and definition. I think as someone said above, in conjunction with a healthy eating plan, exercise can be great.

Also, re what Chris said about it making you hungrier, exercise seems to have the opposite effect on me. I've read so many times that you should eat no longer than 20 minutes after working out. But I really can never stomach it. Even after a long workout it can take me a couple of hours to feel hungry. All I want is water, water and more water. I guess i'm just wired differently...humph emoticon

CD5465013 Posts: 5,783
1/16/14 1:20 A

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Russell, I do have to say that I was hungrier, but I attribute that less to my exercising and more to my higher carb diet without as much fat. I don't think I gained my weight back because I was hungry, it was because I got lax, and then had multiple illnesses and ate poorly, never regaining my consistency. Then I had more food intolerances than I had even known about before. I have a lot of factors. But what I remember to be my "ideal" plan was jogging (well under chronic cardio definitions) 30 minutes daily, and then yoga or weights 3 times a week for an hour each. I did also do one long run, still under definitions of "Chronic Cardio". It was not a chore to me it was desirable. Now, my fitness has declined as much as my weight has crept up and I am starting over. I think if I keep things in good ranges on all fronts I will reach that sweet spot again! Will working out alone make you thin? Nope. I agree on that point.

RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
1/16/14 12:59 A

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I believe that the weight loss attributable to exercise is due to muscle gain, not calories burned. A higher metabolism due to this extra few lbs. of muscle will cause weight loss. That is why I believe that weight training will result in more weight loss than cardio over time.

We have all lost weight doing cardio, and ignoring the fact that we are hungry afterwards, but eventually, we eat those calories back. A year later, we are ten lbs. heavier, saying we were skinnier when we did cardio. The fact that we were hungry, often gets forgotten, and we start excessive cardio again.

Cardio is great for feeling good, and cardiovascular health. I do a 45-60 minute walk daily, and feel invigorated afterwards, but as someone who did a lot more exercise while gaining the weight than I did while losing it, I think strenuous exercise is overrated. Lots of great reasons to exercise, but weight loss is hardly one of them.

"We can't solve our problems with the same thinking we used when we created them "

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,869
1/15/14 12:41 P

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I agree, it is not the weight loss that is the most important about exercise although it depends how one measures. The scale victories are probably small or even negliable but the body fat reduction, if on low-carb, can be substantial, and those show a lot more in the mirror.
Birgit

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WOUBBIE's Photo WOUBBIE Posts: 17,365
1/15/14 8:34 A

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I'm not saying that exercise doesn't help you lose weight, it does, it's just not very good at it all by itself. In tandem with eating well it makes a big difference, but, again, it's probably not the calorie deficit that gives it most of its impact, but rather the improvement to your metabolism in the form of better insulin sensitivity in your cells.

About a year before I started low carb I was taking 2-3 Zumba classes a week. Over the course of a year I lost a grand total of 10 pounds, without changing my diet in the least. So, yes, exercise does make some difference, but it's simply not designed by evolution to make us lose substantial weight.

"He who accepts evil without protesting against it is really cooperating with it." MLK
"When nothing goes right, go left."
CD5465013 Posts: 5,783
1/15/14 1:38 A

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Now, as I thought about this longer I am not sure that it is actually true for ME that exercise doesn't help lose. I think it does. When I lost a significant amount of weight before here on SP, I was exercising about an hour a day, or at least half hour. I would jog a half hour or more in the morning and/or go to the gym and do my weights or a yoga class. I was the smallest I have been since my teen years at that point and my diet was not radically different. I ate a lot of produce and some meat. Even higher carb than now, but really just produce. The exercise had to have helped.

That's my story and I'm stickin to it! emoticon

JUST-ELIZ's Photo JUST-ELIZ Posts: 5,363
1/14/14 9:02 P

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I have noticed (besides feeling better) that I am getting smaller in size from exercising- BUT I am not losing weight. :o(

I do love the insulin connection.

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com

my WOE is up to 50 g. carb, moderate protein, no sweeteners of any kind, high in good fats, and only REAL food!


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WOUBBIE's Photo WOUBBIE Posts: 17,365
1/14/14 11:28 A

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One comment about exercise and weight loss - an interesting point I read recently noted that a slight amount of weight loss IS attributable to exercise, but it's likely NOT from the calorie burn but the fact that exercise makes your cells less insulin resistant. That reason alone is a great one! The more insulin sensitive your cells are the better health you're in and the more energy you have!

"He who accepts evil without protesting against it is really cooperating with it." MLK
"When nothing goes right, go left."
CHAKARA1's Photo CHAKARA1 SparkPoints: (0)
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1/14/14 8:30 A

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I HATE exercise. I hate every minute of it. However, the way I feel after I exercise tells me that my body likes it. Adding exercise has not accelerated my weight loss like you would think. But, It has made me feel better. (disappointing because I would love a reason to quit lol) So, when I wrestle with why to do it, I just know it is the best thing for my body. Isn't that why I am making all these changes anyway? When I started my weight loss journey in 2010, I was in my second bought of heart failure. I have no signs now. I am off 3/4 of my BP meds including the toxic digoxin. I think that speaks for iitself. Do what your able to, your body and heart will thank you.

My name is Chakara, I live in Ohio.

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GIPPER1961's Photo GIPPER1961 Posts: 775
1/14/14 7:47 A

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I absolutely agree that exercise does not help measurably for weight loss. I also agree that it is crucial. In my own life exercise gives my brain a boost that I absolutely need to live the life I want to live.

I have heard exercise called the words most effective anti-depressant and I agree with that statement

It is not the mistake that causes the serious damage. It is the mistake that you make of defending the first mistake that causes it, Einstein


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SPARKY070476 SparkPoints: (54,687)
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1/14/14 5:39 A

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Exercise is key in managing my stress. I do feel like I walk a lot during the day at work as I manage a large warehouse within an even larger manufacturing plant. That being said, I still crave carving out "me" time in the form of exercise, whether it's walking on the treadmill or outside, as an escape from my hectic life where my only focus is helping myself feel healthy and strong.

My family was sick at the start of the year and my mom's been in the hospital since last Wednesday (car accident: fractured ribs and pelvis) and I hadn't made time for focused exercise. I felt very stressed out. Finally, I took 20 minutes yesterday to walk on my treadmill after work and prior to going to the hospital and I felt so much better afterward.

Karen

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CD5465013 Posts: 5,783
1/13/14 5:30 A

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I exercise because I feel better than when I don't. I love running, which to me is actually not Chronic Cardio in Mark Sisson's definitions. I love yoga as well.

JUST-ELIZ's Photo JUST-ELIZ Posts: 5,363
1/13/14 2:13 A

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Wonderful Birgit!! :o)

And I love that they don't have the social pressure to conform. My 13 yr old still likes Word Girl (on PBS), she watched it often when she was younger. Instead of watching it she now draws very creative cartoon episodes of WG. If she was in public school that wouldn't be cool. I always hated pretending I was someone I wasn't just to fit in.

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com

my WOE is up to 50 g. carb, moderate protein, no sweeteners of any kind, high in good fats, and only REAL food!


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,869
1/13/14 1:58 A

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Eliz,
that is one reason why we home-schooled as well. Now my daughter is 16 and on the highschool swim team and loves it. But when she was small I would much rather see her do many different activities, most of them unstructured for the sheer joy of movement. emoticon
Birgit

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JUST-ELIZ's Photo JUST-ELIZ Posts: 5,363
1/13/14 1:51 A

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THAT is why I homeschool! :o)
Here I'm the only one using a Health rider and walk DVD as they are running inside and outside the house! LOL! Nothing they do can be accomplished without running and jumping- LOL!! They don't sit much. And the coolest thing we realized last yr when the Dr asked them about TV, they don't watch any! But I sure do. :o(

Woubbie so true about the everyday activities. And yes I hate the tediousness of exercise.

I do like that it has re-shaped some of my fat- but no weight loss. :o(

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com

my WOE is up to 50 g. carb, moderate protein, no sweeteners of any kind, high in good fats, and only REAL food!


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,869
1/13/14 1:12 A

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The sad thing is that more and more schools provide little or no playtime for kids but make them work on machines or on cardio- equipment in the gym for physical education. This is so sad as it teaches kids that exercise is a chore rather than fun, what a perverse development. I hope someone wakes up and brings play back into our nation's schools. Then they match with crappy low-fat foods in the cafeteria, almost all of it processed.
Birgit

Edited by: HOUNDLOVER1 at: 1/13/2014 (01:12)
BE THE CHANGE YOU WANT TO SEE IN OTHERS.

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RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
1/12/14 11:38 P

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I have CHF, and when I started low carb at 361 lbs. I was on oxygen, and did NO exercise. At the time I started exercising, once I had dropped down to 330, my first exercise was walking to the mailbox. In a trailer park it is farther..lol. That was enough.

I lost most of my weight doing very little strenuous exercise, and find it boring. Especially a treadmill. Usually after torturing myself in a gym, I just get hungry, and eat the calories I burned. In fact, if the goal is a 500 calorie deficit to lose 1 lb a week, then any " extra " exercise would mean you would be required to eat those same calories, meaning you did the extra exercise for nothing. If you want to eat more, then that is fine.

What I do is walk. I am going to be 40 on Friday, and I guess I am OLD, Laura..lol. I swim laps in the pool, walk, leisurely ride my bike, and every so often play basketball with my friends. Things that are actually fun to do, not a chore, or to " get my burn ".

As children we did lots of exercise, but it was called " playing ". There is no reason that you can't do the same as an adult. Instead of sweating on a stair climber or elliptical for 45-60 minutes, you can take a walk cross country, and maybe roam over a few hills, play some volleyball or softball in a league. Somewhere in our teens, we switched from play, which had a goal of having fun, to exercise, which we do to feel like we did enough work to stay healthy. Both can lead to bonding with friends, being active, losing calories, and getting healthier. However playing is a lot more fun than exercise. If frisbee, or a hike sounds like more fun than 45 minutes on an elliptical, just switch to that. It will get the same results, but without the boredom, or pain.

If it came down to exercising more, or eating less, I would eat less. I exercise to improve my cardiovascular, not to burn calories. I would either do slow exercises for longer periods, or short bouts of intensive exercise, like sprints. Since I have a heart issue, I tend to do the former more often.

I agree with you Woubbie. There are lots of things to do as work that burn calories, and actually accomplish things also, like yardwork, and house repairs, even washing and waxing your car.

I guess it all comes down to personal preference, but as the article suggests, there is no benefit to strenuous exercise. If it makes you feel good, then enjoy, but a lot of people think it is necessary. As someone with a disease, I thought that without strenuous exercise, I couldn't lose weight, and this just isn't true. You can lose weight with no exercise, so light exercise will be dine. Do what you can. Any movement increases calories burned. Too many burned, just makes you hungry. Find whatever works for you.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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WOUBBIE's Photo WOUBBIE Posts: 17,365
1/12/14 10:50 P

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In my 20's I got my first house, and it was a fixer upper. I would drag myself back to work on Monday morning, joking about how I needed to come to work to relax and take it easy! (And it was not an easy job!)

My standing joke for years was that people should take the money they put into gym memberships and athletic gear and put a down payment on a piece of crap property. You will find muscles you never knew you had.

But I think that's exactly what Mark and Chris are saying. If you're not getting activity from life, then you need to supplement with "exercise". I find exercise for exercise's sake completely tedious, regardless of how it makes me feel. It's gotta either be productive or totally fun. So for cardio it's either scrubbing the tub or Zumba!

"He who accepts evil without protesting against it is really cooperating with it." MLK
"When nothing goes right, go left."
JUST-ELIZ's Photo JUST-ELIZ Posts: 5,363
1/12/14 8:48 P

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Laura if you don't have health issues- I'd say go for it- you are blessed!

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com

my WOE is up to 50 g. carb, moderate protein, no sweeteners of any kind, high in good fats, and only REAL food!


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JUST-ELIZ's Photo JUST-ELIZ Posts: 5,363
1/12/14 8:47 P

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Thank You! Thank You! Thank You! Vicky and Birgit!

My problem is I get so excited to "move". I can't exercise outside- I'll fall. I have MS. So I balance myself walking to Leslie Sansone inside. And I sit on a Health Rider (from the 90s) riding it as fast as I'm able. But I get going too hard, too fast, and I get inflammation, swelling, plus I am so exhausted the next day.

And I don't lose weight. In fact inflammation adds a pound or two.

But my brain "feels" so happy I did it.

Now I think it is probably not even good for me, I am over doing. I should do as Chris and Birgit suggest- move at a moderate pace.

I also think my frustration is that I can't move like I could when I was younger. I can't lift my feet or legs high as I walk, but I can lift them. So I am really "fighting" rather than exercising- if you know what I mean. Because I'm so frustrated with the loss of fluid movement I once so enjoyed.
................sigh...................

I guess I should just be thankful I'm not in a power chair, shouldn't I Vicky. ((((HUG)))

Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com

my WOE is up to 50 g. carb, moderate protein, no sweeteners of any kind, high in good fats, and only REAL food!


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FIT_ARTIST's Photo FIT_ARTIST SparkPoints: (0)
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1/12/14 8:45 P

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I absolutely LOVE exercise. Maybe we should do what we want and not what a health "guru" says is right. I look forward to my daily workouts. Would hate to "cut back"!!!
Exercise works the most important muscle in the body. The heart. I would hardly be happy going for mere strolls around the neighbourhood. I'll save that for when I'm 90 years old.

~Laura

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EXOTEC's Photo EXOTEC Posts: 3,327
1/12/14 8:08 P

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Chris Kresser is a great resource. I loved the article - thank you for that link.

I've been reading info for quite a while now (not just from Kresser) that exercise doesn't have a measurable effect on weight loss. Not a beneficial one, at least. That's NOT to say it has no value - which would be falling off in the opposite wrong direction. Activity is healthy. As mentioned in the article posted, the benefits are myriad. All to do with health, not weight loss, however.

If you look at many cultures, even in our modern times, people WALK. They walk, many of them daily, to obtain their food. To get to their jobs. To visit friends, family, neighbors. They walk just to walk. If they have a long way to go, perhaps they walk and jog, walk and jog. They DON'T walk down the driveway to the car, drive, and walk another 100 or so feet at the other end into whatever place they're going. And then come home and sit on the couch after a long "exhausting" day and eat Western processed nonfoods. We study a lot of cultural diets, but somehow this aspect doesn't figure into the control for those studies. It's not just what we eat.. it's our culture, too.

In the case of our distant ancestors, yes, of course they walked. They had to in order to get their food, to survey their territory, to touch base with and keep an eye on their neighbors... to run hard and with high stress now and then to avoid being something else's dinner - and sometimes to catch their own. If they were so lucky as to catch something large, then they had to work hard to carry it home! We tend to imagine they were eating large game... but I think it's far more likely they were eating birds and small mammals and rodents and whatever else was handy... have you tried catching a bird lately? a wild one, who'd like to stay alive? How about a rabbit? Think our ancestors probably had to do a bit of sprinting now and then? That's the type of "activity" I feel is probably healthy for us. Walk around a lot. Run now and then (and I don't mean the listless little jogging you see going on by roadsides). Lift and carry stuff like your life depends on it - because that's how we stayed alive to evolve to the point we're currently in. And reserve plenty of "down" time laying about to regroup and conserve energy and nutrition for the times you know are coming when you're going to need to rely on those reserves. Those are the human conditions.

Having said - you certainly *can* lose weight and gain health without exercise. It's far more difficult. I'm unable to exercise. I'm stuck in a powerchair, and I have a degenerative autoimmune muscle condition which prevents even chair exercise. Of course, I still do what I can. But simply getting up from my chair and shuffling about the kitchen, or loading my rolling walker into the car, or minimal "walks" into a restaurant or to get to an electric grocery cart hardly counts as exercise. It's better than being bedridden... but not by far IMO. Still, you can see my tracker. I've lost quite a lot of weight, and it's still going down, however slowly.

Exercise is greatly overrated in modern dietary circles. Our whole nutritional regime is in serious need of revamping. But, of course, we're not going to get it. The status quo won't hold still for it, and new ideas are thrown out without consideration because they don't fit the old paradigms. It's too bad, because anyone with eyes and intelligence can clearly see how our present approach to weight loss works... or doesn't, as the case may be. Everyone is cutting calories and fat and exercising like fools... but what do YOU see? thin people? I sure don't. I see increasing numbers of seriously unhealthily overweight people. And not just adults; kids too. It's a shameful and frightening thing to acknowledge. Perhaps that's why the "experts" won't acknowledge it. Just put your head down and keep trudging against that wall.

Hopefully information like you've provided here will percolate through to some people, anyway. A few is better than none.

Thank you!


...the problem with people these days is
they've forgotten we're really just animals ...
(attributation forgotten)

We did not create the web of life; we are but a strand in it.
~attributed to Chief Seattle

We don't have souls. We ARE souls. We have bodies.
~C.S. Lewis


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,869
1/12/14 8:01 P

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This is essentially the same message that Mark Sisson has been preaching also. I have no doubt it is true. For people who really enjoy cardio (like running) it is important to move at a very moderate heart rate. I like the Maffetone method of running (and other types of cardio) as it recommends doing cardio at a lower heart rate than most other methods (roughly 180-age) with the goal to prevent over-training. I am also skeptical of a workout that lasts only 5-8 minutes, but can imagine if overall low-level activity is higher that people might indeed see benefits.
Minimal exercise, like standing at one's desk or using a very slow (0.5 mph) treadmill instead of a desk chair has been shown to be extremely beneficial.
I have also experienced increased cold/flu when preparing and training hard for a half-marathon so I believe that this would be challenge for our immune system.
Finding a type of exercise we really enjoy and doing it for fun and fitness, not for weightloss is the best solution in my book. Thinking outside the box (outside the gym?) may be really helpful.
Birgit

Edited by: HOUNDLOVER1 at: 1/12/2014 (20:02)
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JUST-ELIZ's Photo JUST-ELIZ Posts: 5,363
1/12/14 7:16 P

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I hope this link works.
What do you guys think about what Chris says?
I'm seriously having troubles with this- I think I should exercise, but I think he's right. :o(

chriskresser.com/beyond-paleo-8?inf_
co
ntact_key=f787de84de9efde488a840db5bR>63c5195be3b2cc75f1f4153c61be5ee7756e7a


Joyfully~ Eliz in Minnesota

www.theroaddownhome.blogspot.com

my WOE is up to 50 g. carb, moderate protein, no sweeteners of any kind, high in good fats, and only REAL food!


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