Exercise And Weight Loss Diet Paradox

A. Diet alone is sufficient for weight loss thus workout is not necessary for weight loss.
B. Workout is necessary for keeping the results of a weight loss diet.

 Over the years we all heard new weight loss diet programs and researchers say that physical exercises are not necessary for weight loss. From the other hand came other diet plans ,researchers and dietitians that said differently. They claimed one must engage in some regular workout in order to succeed in a weight loss diet. How can these two opposite opinions live peacefully with each other ? This is what this article is about to reveal.
Researches have looked at :
1.The effect of aerobic workout on weight loss.
2.The effect of a hypo caloric diet and aerobic workout on weight loss.
3.The effect of the workout intensity on weight loss.
4.Changes in RMR (Resting Metabolic Rate)after power workout.
5.Changes in RMR after aerobic workout.
6.The effect ofpower workout on weight loss.
7.The effect of workout on keeping the weight loss diet results.
8.The effect ofaerobic workout on bodycomposition.
9.The effect of power workout on body composition.
10.The effect of exercise on fatlocation.

1.The effect of aerobic workout on weight loss: Each workout lasted 30-60 minutes. The type of exercise was mostly walking (the easiest for people to persist on). Each research lasted 12 weeks (few lasted 20-50 weeks ).The intensity of the exercise was 65%-85% of Vo₂max (maximum oxygen consumption) .
Though in theory there should be weight lose if one adds exercises to ones regular routine , in most cases weight loss almost never occurs .The main reason seems to be the extra calorie intake people allow themselves regarding the physical workout they are doing.
In fact most researches do not show weight loss due to aerobic workout. In the few researches that do show weight loss, the volume and amount of aerobic workout done are not realistic as a recommendation for most people .For example 120 minutes every day ,7 days a week ,women lost 9kg averagely ,or military recruits that lost 16kg averagely after 5 month .
If one engages in moderate 3-4 times a week aerobic workout ,and don't watch the calorie intake ,weight or fat loss can not be achieved and kept for long.
2. The effect of a hypo caloric diet and aerobic workout on weight loss is very good .This is mostly because engaging in physical exercises increases compliance to the weight loss diet plan.

  
3. The effect of the workout intensity on weight loss increases with the growth in intensity ,given the same workout duration. Looking at the long run it seems that moderate intensity is much preferable .That's because there's a better chance that people will persist in it for long than with more intense activity. Moreover, the results achieved with a higher intensity workout are not that much higher than those achieved with moderate one. For example, group 1 worked at 50% Vo₂max /70%highest pulse and their energy expenditure was 220kcal. Group 2 worked at 67% Vo₂max /86%highest pulse and their energy expenditure was 330kcal .The difference between the groups for the same workout duration was only 100kcal. That means that if the two groups work 4 days/week the difference between them will be 400kcal/week and 1600kcal/month. 1600kcal/9kcal=178 gm fat( 9kcal =1gr fat). Therefore a difference of merely almost 200gr (178gr )fat/month ,does not look significant regarding the chances of most people to persist in high intensity workout for long.
Researches also show that medium or high workout intensity not necessarily predict success. The important factor is persistence and it is easier to persist at home and at low intensity .For example researches compared between people who did short duration outdoor exercises ,long duration outdoor exercises and others who didshort duration exercises at home. The improvement in physical fitness was identical in all groups. But the largest weight loss was in the last group who trained at home, for short duration exercises.

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