How Much Exercise is Needed to Lose the FAT?

November 26, 2009

It has been known that losing weight is a game of discipline and balance… Balance between food intake and physical activity. 

But what is not known is how much activity is needed to lose the fat inside the viscera or  abdomen known to be the Bad Fat!  Remember if you want to lose weight: the equation is more toward lesser intake of FOOD…  while If you want physical conditining and maintenance of weight, the balance points more to physical activity.

Now comes this interesting data that looked at this particular question.  How much exercise does one need to lose fat?  The study was published in journal  Obesity, Oct 8, 2009

 ___________________________________________________________________________________________

The purpose of this study was to determine what effect aerobic and resistance exercise training has on gain of visceral fat during the year following weight loss.

After being randomly assigned to aerobic training, resistance training, or no exercise training, 45 European-American (EA) and 52 African-American (AA) women lost 12.3 plusminus 2.5 kg on a 800 kcal/day diet. Computed tomography was used to measure abdominal subcutaneous and visceral adipose tissue, whereas total fat and regional fat (leg, arm, and trunk) were measured by dual energy X-ray absorptiometry after weight loss and 1 year following the weight loss. Because not all the subjects adhered to the 2 time/week 40 min/day exercise training during the 1-year follow-up, subjects were divided into five groups for analysis: aerobic adherers, aerobic nonadherers, resistance adherers, resistance nonadherers, and no exercise.

No significant differences were observed between the aerobic training and resistance training adherers for any variable. However, the aerobic (3.1 kg) and resistance (3.9 kg) exercise adherers gained less weight than any of the other three groups (all >6.2 kg).

In addition, the two exercise adherence groups did not significantly increase visceral fat (<0.8%) as compared with the 38% increase for the two nonadhering exercise groups and the 25% for the nonexercise group.

In Conclusion:

 As little as 80 min/week aerobic or resistance training had modest positive effects on preventing weight regain following a diet-induced weight loss. More importantly, both aerobic and resistance training prevented regain of potentially harmful visceral fat.

__________________________________________________________________________________________

I have been a  believer of this fact… that relying heavily on physical activity alone to help one lose weight is doomed to fail.  One needs to brisk walk for example around 70 minutes to burn 250 calories while eating french fries in a 5 minute snack time will already give you 320 calories!!!!

The above study points out the balance between cutting calories and physical activity.  The mere 80min per week exercise resulted in the prevention of weight regain after a diet induced weight loss … especially the prevention of the regain of the visceral fat which is considered the Bad fat!

Now that is definitely not difficult to do!!!!  How much more if we do physical activity on a daily basis?  Once you get used to it…you’re hooked. 

An example of being hooked: Just last night for example, I have to be in a symposium to give a lecture to cardiologists…but I really squeezed in at least a 20 min run prior to preparing for my talk…boy was it exhilirating to have sweat it out and boy was it refreshing afterwards!

No more excuses….

A little of something is better than Nothing….

Advertisements

12 Responses to “How Much Exercise is Needed to Lose the FAT?”

  1. maxim Says:

    Thanks for the info. Gives one a perspective on how to address visceral fat.


  2. Thanks for providing valuable post regarding the subject. I am an admirer of your writing. Keep up the good work.

  3. Elizabeth Soliday-Naui Says:

    Dear AACE,

    Do you have a poster about diabetes prevention or management? if there is/are, where can I find them.

    Salamat po ng marami.

    Beth Naui

  4. weight bench Says:

    Hello there, I was wondering do you consider guest writers. I have been writing on this subject for quite a while now and would love to share my thoughts. Thanks.


  5. say:who made graphic layout for your website?


  6. dont try to think im offensive but, i m pretty sure was reading similar article somewhere over blogspot, tell me is it a copy? (if not Im sory)

    • Doc Gerry Says:

      Hi docho… most likely the blogspot guy had the same reference? but I based my topics on the original articles that I reference on my articel. Sio the answer is no… plagiarism is a crime


  7. I’m content that I discovered this article. It fills in a few of the blanks that I had in my thoughts prior to reading it!

  8. my site Says:

    I’ve been surfing online more than 3 hours today, and this is the best article I’ve come across. I’m a content fiend so I’ve actually read a lot already.In my opinion, if all web owners and bloggers made as awesome content as youhave, the net would bemuch more useful than ever before.

  9. Mittie Says:

    If some one needs to be updated with most up-to-date technologies therefore he must be pay a quick visit this web site and be up to date
    every day.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: