Here is so much amazing information from my friend Dr Michael Colgan. He helps us understand the research in fitness and fat loss. How many of us are wasting our time not training properly?
Exercise for Fat Loss
If you are exercising to lose body fat, you have to be concerned you have too much of it. For many folk that much has taken years to establish. Some have solidified the same, 20, 30, 40 lbs, year after year by yo-yo dieting. It’s not easy to change a body that has got into such a state, but if you follow the rules it works like a charm.
People who don’t like rules often want to just get their head down and bull it out. Boot camps love these folk, telling them “You just work have to work your butt off at our level and you will lose the fat.” The science says, “No way”. Others read some social buzz that whole neighbourhoods lost masses of fat by getting together and running (biking, , mud-wrestling, swimming in holes in the ice). Not going to work.
Anyone who has run a marathon, an extreme 3-4 hour effort for most of us, knows with disgust they lost negligible body fat doing it. Having measured runners in quite a few marathons, an average person well trained to run a marathon, is lucky to lose a quarter pound of fat. Some folk who stuff with carbs during a marathon, actually gain fat. They may feel like hell at the finish, and be 7 lbs lighter in water weight, because the carbs prevent water absorption from the gut, but their belly rebounds and then some within 24 hours.
One controlled study representative of the science, measured body fat losses accurately in groups of men and women over the whole 20-week training program for a half-marathon. In 20 weeks of fairly intense endurance exercise (80 workouts), the men lost an average of 5.3 lbs of fat. That’s just 4.25 ounces per week of exercise. The women lost an average of only 2.0 lbs. That’s a measly 1.6 ounces of fat loss per week of exercise.(1)
This negligible loss of body fat with exercise is the usual result, and often gives folk the false belief they are different from everyone else, and just can’t get slim. Yes you can. All you need is the right nutrition and exercise. It’s not rocket science. Here are eight exercise rules to get you started on the right track. Stated briefly, with just a major reference or two, they are grounded in in a lot of recent science that I will be covering in future articles. You need to follow them all to get sterling results.