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Extra Exercise for Faster Weight Loss???
People keep saying it's safe to lose only 1 or 2 pounds per week, but what if you do a huge amount of exercise? Then would it be safe to lose more than 2 pounds per week? Like what if every day I walked 6 miles, used a rowing machine for an hour, and did aerobic dance for 30 min? By the way, I plan to keep exercising and eat only healthy food after I reach my ideal weight. |
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Extra Exercise for Faster Weight Loss???
On 2009-03-13, Rich Billionaire wrote:
People keep saying it's safe to lose only 1 or 2 pounds per week, That's because they just keep brainlessly repeating something they heard from someone else. but what if you do a huge amount of exercise? Then would it be safe to lose more than 2 pounds per week? It's safe to lose any amount of weight per week, if it is all fat. If you can manage to liberate a lot of body fat from exercise and burn it, then knock yourself out. Like what if every day I walked 6 miles used a rowing machine for an hour, and did aerobic dance for 30 min? By the way, I plan to keep exercising and eat only healthy food after I reach my ideal weight. Slow and steady aerobic exercise uses energy, but doesn't liberate body fat. It's effect can be easily compensated by eating a little extra. This is why lots of recreational runners and aerobics instructors alike are fat. Don't stop all of the aerobic exercise, but replace some of it with intense anaerobic exercise. Add hard wind sprints to the endurance workouts. Lift heavy weights. Intense exercise stimulates the release of fat from adipose tissue. The calories burned during the exercise are irrelevant. The exercise itself uses glucose; the fat that is released is burned when you're no longer exercising. |
#3
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Extra Exercise for Faster Weight Loss???
On 2009-03-13, Rich Billionaire wrote:
People keep saying it's safe to lose only 1 or 2 pounds per week, Look up a paper called ``A limit on the energy transfer rate from the human fat store in hypophagia''. This paper tries to answer the question: what is the maximum amount of fat that can be lost by a dietary deficit, without loss of lean tissue? The paper extrapolates the answer from some data, assuming the maximum loss to be proportional to the size of the fat store, such that each kilogram of fat can release provide 290+//25 kJ energy per day: it is an inverse exponential process. Translated to calories and imperial units, it's about 32 kcal per pound of fat. 32 kcal is about 0.8 percent of 3500, so another way to look at this is that you can lose about 0.8% of your fat store per day, reducing it to 0.992. Over seven days this is 0.992 to the power of 7, or 0.945. I.e. in a week, you can lose 5.5% of your body fat by dieting, and it takes about 86 days to cut your body fat in half. For this to be a 2 pound loss, how much fat do you have to be carrying? 2 / 0.055 or about 36 pounds. But someone carrying 72 pounds of fat can double that to 4 pounds per week. The necessary deficit might not be achievable through diet alone (increased activity may be needed), but the fat store will liberate the four pounds even without intense exercise. E.g. suppose that you need 2000 calories per day to maintain your weight. The most you can cut out by dieting is 2000 calories: eating nothing. That's a non-starter. Now it may be that you have enough fat that 1500 calories can be liberated from your fat store (e.g. you are carrying about 54 pounds of fat). But that doesn't mean you should eat 500 calories per day; you will be malnourished. Make the deficit from a combination of diet and exercise. Exercise enough to burn, say, 1200 calories. Then your daily requirement is 3200 calories. Now if you consume 1700, you have a 1500 deficit. Intense exercise may help if you are already so lean that the 5.5% weekly body fat loss is too slow for you; you're no longer seeing results as fast as you would like. |
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