Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

lmhere — Tue, 26 Aug 2008 02:21:17 GMT

On June 13, 2006 I was dx'ed with diabeties, my A1c was 10 and my weight was 193 lbs. I started Atkin's WOE (way of eating)that day. I have not been able to exercise for other health reasons that existed long before this dx or the weight gain. Also, I could not take any medications for the diabeties

My last A1c was 5.7 so I'm no longer concidered diabetic by the powers that be and my weight (as of this morning) is 120.6 lbs. Again, this was with no exercise or medications.

Springolife said "I have known a lot of people on the Atkins diet for extended periods who became very ill because of their diet. OThers who were on it as a temp diet lost weight, but then gained it back plus at least 30 lbs! "

Of course, anyone on ANY "diet" will gain the weight back plus more, once they stop the "diet". I will never stop Atkin's WOE because I will be a diabetic again if I do. As far as anyone becoming ill from Atkins, what illnesses did they contract? No diet is a cure all for everything and becoming ill while on a certain diet does not mean that the diet caused the illness. I know many that have been on Atkin's for many more years than I have and they are still going strong. And I've known vegans who've died of cancer and heart attacks, does that mean all or even most Vegan's will die early of cancer or heart attack? Of course not!

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

Julia Owens — Mon, 18 Aug 2008 15:56:23 GMT

Bee Girl-

I have to agree with you about adding the weight training. After the age of 35 we lose 1/3lb of muscle a year. If we're not building it up, it just continues to degrade. Men have the testosterone advantage. If they get out of shape, even after the age of 35, they can much more quickly build that muscle back. Most women have the unfortunate disadvantage of having the upper body strength of a 5 year old girl unless they purposefully work at strengthing the upper body, core strength being of the first importance. Plus if you build your upper body strength, lower body excercise, like cycling and running improve.

Since recently turning 40 I'm having a dickins of a time getting "back in shape" for the first time ever. I have had the bad habit of letting winter-time blahs and routine busters, like colds and flus in my family, stop my work-out routines. I am determined not to let this happen this year as I have spent a painful two months getting back into shape!

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

MrBeam — Sun, 17 Aug 2008 21:54:20 GMT

I enjoy exercising. It is one of my favorite activities. Being active helps me to feel alive. The whole process of exercising increases my energy to live the rest of my life at a higher level. I believe this in my mind and then I take action on it by exercising almost every day. When I was doing intense football practices twice a day I had to eat alot to not lose weight. Many athletes eat as much in one day as most people do in two to five days because they are exerting themselves that much. During one hour it makes a difference if the person is walking very slow or running and lifting weights, therefore putting out more exertion. From my own experience, to increase my strength and endurance to get in even better shape I do cardio interval training (with a variety of walking/spints/jogging) on a treadmill or outside for 10 to 20 minutes 2-3x week and lift weights, including squats, for 30-45 minutes 5-6x week. I really like going to the gym and I usually end up doing more exercises there and thus give myself a better workout. An hour could be spent doing floppy arm curls with no weight and get no results or with weights and getting stronger muscles. When I added 10 to 20 lbs. doing crunches I noticed more toned abdominal muscles. I read an article from the Mayo Clinic or the Cleveland Clinic that (complex) carbohydrates should not be less than 130 grams per day for proper brain and muscle function. Carbs contribute to muscle volumization and provide energy, especially for people who are very active. (I've eaten 5 egg whites and 3 bananas just typing this). I've also heard that a person should not eat less than 1200-1500 calories a day. When I want to lose some fat I multiply weight x 10. Being a 177 pound man I average 1700-2200 calories, 80-170 grams protein, 40-70 grams fat, 177-260 grams carbohydrates. Chicken, egg whites, nuts, vegetables, fruit, and more chicken. While continuing interval cardio training and weight lifting and doing many other fun activities.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

springolife — Sun, 17 Aug 2008 19:26:07 GMT

I haven't read everything everyone wrote, but my experience was that all the dieting I did with moderate exercise I didn't loose weight. I finally reduced my calorie intake to less then 1,000 calories a day in mostly liquid diet (Slim Fast.) I also exercised 2 hours each day 5 days a week. It was only then that I began to loose weight. In a year I went from a size 18 to a size 10/12. I kept it off until I was hospitalized on bedrest for a month with a constant IV bag and little to no food orally. When I was released I wore a size 22! I haven't been able to get back on the exercise regimen but am trying to keep my calories down to 1,000, with a lot of protein (which I don't care for haha.) But I'm slowly loosing weight. I really don't expect to get back to a 10/12 without 2 hours of daily exercise, though.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

CrowSnake — Sun, 17 Aug 2008 16:28:51 GMT

ROFL, 100% of people will be over weight by the year... Whatever... Never will 100 % of the people in america be anything. Some people eat like crazy and are skin and bones. That is just foolish.. I am not sure if we could get to 80% or not, but that sounds more realistic. They say that we will adapt and our bodies will get learn to deal with extra weight. I am not sure I agree with that but we are an adaptiable group. Eating better, eating for our type, would help so many people. They might not become skinny, but they would become healthy. You can carry an extra 20 or 30 lbs and still be in pretty good shape if you eat right. I see really obese people and I feel sorry for them. I used to be there.. I was over 120lbs heaver than I am now. I want to take them aside and teach them to eat.

Crow

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

CrowSnake — Sun, 17 Aug 2008 16:21:15 GMT

I started with my eliptical, 30 mins, then 35 to get 300 calories, then I went to 40.. I never got sore, got breathless but not sore.. When I stepped up to 40 mins, I got SORE.. My rump muscles are sore. I added some free weight training on my upper body with an 8 lb, I did some bending and curls, but that should not have made my glutes sore. It is weird that extra 5 mins pushed me over the edge.. I actually had to take a couple of days off, to get less sore. No Pain no gain.. I guess I will have to work out at least 40 mins if I want to gain muscle more. I have lost 35 lbs since march, counting calories. I really do not think the exercise has helped any at all in the weight area, but it probably has helped shift the fat and muscle around so I look a little better. I am trying to incorperate the metabolic diet into my life, but I am afraid to stop counting calories, and being a protien type I am suppose to eat fat, and protien, which are higher in calories. Whey protein has helped. And I have cut out wheat gluten. But It is summer and I have to eat the cucumbers and eggplant and tomatoes that are growing in the garden, so I will not follow it completely until winter, or until I loose the rest of the weight I want to loose. another 28 lbs. I have to stay in the 800 to 1000 calorie range to loose. It is hard to do that without starving your body. But eating fat and meat, seems to curb my hunger much better then other food.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

leangreencafe — Sat, 16 Aug 2008 20:21:14 GMT

Regarding weight loss: I went to a convention last week and watched people who lost 20-120 lbs. and have kept it off, walk across the stage. The comments they gave were illuminating. One said she finally had discovered a healthy relationship with food. One woman's doctor asked where the rest of her was, when she walked in his office. Folks were able to quit 10 medications, defeat diabetes, etc. The fashion show was really great, as the participants strutted their stuff, and showed their before and after pictures. The product they used -along with a balanced meal and snacks, is non-GMO soy-based, or whey, with added leucine, to maintain lean muscle mass while promoting loss of fat and inches. It's patented. The thyroid toxin is taken out of their soy, it's cold processed, and calcium is added to the tune of 50% of your RDA to neutralize soy's acidity. Thousands have used it and benefited. Exercise is part of the program, but gentle walking, biking etc. was okay. Their program is science-based, tested and clinically proven. This approach is much better than a yo-yo diet, where the body doesn't know how long it will be starved, lowers the metabolism, and more weight is gained back than before. You can ask me about it if you'd like.

Personally, I always feel better and maintain weight when I stick to 5-6 days a week of walking or some bicycling, but doing it with someone makes it more fun, takes care of social needs, and makes it more likely I"ll go, as I have a pattern, time designated, and commitment. The oxygen I breathe in, and the vitamin D from the sun beat any gym. The benefits of a simple walk for 20-30 min. are so evident, in energy for the remainder of the day, and a feeling that I am truly putting myself first. The only difference between a rut and a grave are a few inches. I like the saying also: If you don't take care of yourself, where will you live?

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

mysmermaid — Sat, 16 Aug 2008 19:14:44 GMT

I have been doing yoga and stretch classes 3 times a week as well as walking 1-2x for months, but then figured out the carbs were killing my program. I realized that I had something called reactive hypoglycemia, but the bottom line is this: I am 59 and I remember how few people were really obese before they started pushing carb diets on us. I know Dr. M talks about body types, but that didn't work for me. I cut out all grains and lost 10 pounds so fast I couldn't believe it (10 that had come on really quickly). If I have a bit of rice in a soup or something I''m okay, but no breads, pasta, processed food. I started treadmill and have worked up to an hour of walking 3-4 per week, plus garden and walking to the store. I have so far lost 28 lbs. I feel great, no acid reflux from the beginning. More energy right away. Sleeping better from the beginning. Love apples, salads, meat in moderation.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

Wizdum — Sat, 16 Aug 2008 17:45:57 GMT

I still like hoodia. If you don't eat, you will lose weight. Your fat reserves are made to store energy and need to be used up. This is the way humans evolved!

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

JoshandSarahsMom — Sat, 16 Aug 2008 17:36:12 GMT

Sigh...I guess if this is true I will never be able to lose weight. When I was younger I did exercise 5-6 days a week for about an hour a day, and was much slimmer. I could eat anything I wanted to then. Now, due to severe chronic health problems including juvenile rheumatoid arthritis, fibromyalgia and chronic fatigue syndrome, I do great to swim about 3 days a week for 30 minutes, and that amount wipes me out. Not to mention simple activities of daily living. Despite what I consider a pretty excellent diet, I am at least 30 lb overweight, and it won't budge. My guess is it is mostly toxic sludge from my medications more than not exercising 5 days a week.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

trainerboy — Sat, 16 Aug 2008 17:20:16 GMT

The energy equation applies to weight loss in no uncertain terms. It's simple; calories in vs. calories out. Our bodies use a combination of fat and glucose all day long, the percentage of which depends on your fitness level and those percentages can vary widely minute to minute. As intensity increases during endurance training, less fat is used until we reach our aneroebic threshold. (Vo2 max) At that point we switch over to glucose use only because the body has reached it's oxygen uptake limit. Fat is worth 9 cals per gram, glucose 4 both inbound and outbound. based on that fact, more cals are burned when fat utilization is elevated. Intervals should be designed so that you cross that threshold for brief periods - 1 min or so followed by a longer period of less intesity. An occasional workout of less intensity is necessary to build an aerobic base. This sends your body a message that you want to increase your fat usage, and you will give it a chance to do so. Fat is like high octane gas for the body, and saturated fat is it's preferred fuel containing the most energy per gram. Intervals are shown to be the most effective way to elevate your threshold and increase fat use in all heart rate zones. It is also true that the hormonal response to exercise is very important. Strengh training releases anabolic compounds that restore and repair tissue. Endurance training beyond your AT ia associated with a catabolic response. (breakdown of lean mass and fat storge) Our bodies seek balance in all aspects of our existence. Exercise should be no different. The "bronze method" of finding your AT is the 220 minus your age formula that we're all familiar with. That will get many people fairly close to your actual AT. In performing tests on people utilizing specialized equipment monitoring energy usage in real time, I've never seen two people have the same response during that test. Just as our chemical make-up is unique, so is our exercise capacity and response.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

mcalevy — Sat, 16 Aug 2008 15:21:54 GMT

For those of you who seem to not be able to lose weight. Eliminated processed sugar from you diet for one month and see what happens. And I mean all sugar, read all labels, and anything with added sugar do not put into your mouth. You will see a change in your health, and then a change in your weight. Oh yes, no chips of any kind either. But then we know if you are trying to lose weight you would never touch those either.

And just an observation, everyone who uses artificial sweeteners has one thing in common. They are all fat. I have seen people drop 20 lbs just by going off diet sodas.

MIke Mentzer, a bodybuilder, developed a process of high intensity training. Two body parts exercised to total failure with three days between workouts, no more that six reps of each exercise to cause the total failure. It takes about a month and a half just to get the joints and tendons strengthened, and then the fat just vanishes. At the end of the first month you will be handling incredible weight. What we all want is to be strong, for some reason that doesn't show up on people's radar any more. If you are strong, and keep yourself strong, you will be healthy. One caveat, lifting a heavy weight hurts. When you are using over a hundred pounds for every exercise it stresses everything. The good news, workouts never last more than 10 minutes.

I second the person above that is using the kettlebell. They are the wave of the future. Small, intense in home exercise is the way to go for those without access to the gym. With a kettlebell, I can put my pulse rate over 140 in less than 30 seconds. Cycle training is a vastly superior way to do aerobic exercise. Just vary it in one way or another, a healthy body adapts quickly.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

sunburyfarm — Sat, 16 Aug 2008 15:15:33 GMT

I'm surprised to see Dr. Mercola take this stance since he is so well informed regarding diet. I respectfully would like to suggest that if you are eating the proper diet (the one correct for your body type) then you will automatically lose weight regardless of whether or not you do one minute of exercise. The weight loss may be slow (1-2 pounds per month) but it will happen just because you are eating correctly. You will automatically stop losing weight when your body reaches its natural weight. Exercise is, of course, extremely important for maintaining maximum efficiency of our bodies and will keep us younger and healthier longer because that's just the way we were designed by nature, but to suggest that you cannot lose weight without exercise is incorrect. I have been following a low carbohydrate diet since the early 1970's. At that time I was about 35 pounds overweight. The low carb books of that era all said weight loss would happen automatically until you reached your correct weight and that is exactly what happened to me so I know from experience. It wasn't until years later that I began to add an exercise regimen to my life which gave me more energy and overall better quality of living but it wasn't necessary to lose weight. Of course not everyone needs a low carb diet. If you're not losing weight you are not eating correctly and it can be something small such as just eating 5 or 10 grams of carbohydrate too much.

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

RPN — Sat, 16 Aug 2008 13:34:11 GMT

I can attest to this being untrue. I have been active all my life and two years ago have had to be sedintary. I have not gained any weight. Just listen to your body, it should tell you when to eat - just make sure you are eating lots of veggies, fruits, and lean protein....oh yeah, no desserts (or very, very little).

re: Is an Hour of Exercise, Five Times a Week, the Only Way to Lose Weight?

Scott_70 — Sat, 16 Aug 2008 10:22:26 GMT

If you haven't heard of Dr. Al Sears' "PACE Program"...google it! Trust me, just read it and you will understand how too much cardio can actually make your body store fat and eat muscle!

Who, in most people's opinion, has the better bodies? World class Marathon runners or Sprinters?? I know which one I think looks more healthy!