Have you run into this Fitness Fat Trap?

So many people have it all wrong when it comes to losing fat.

Now, I'm not looking to go on an anti-running rant here - maybe I'll save that for another time.

Running and I have a love/hate relationship. I'll describe it like this:

Like all exercise and movement, I love running when it gets people up and moving in the right way, in the right amount for the right reasons. Daily change within this framework is critical for a healthy body. I also love it when people; have fun, feel the excitement of community and support a cause by completing local events. Events such as Spartan, Run for the Kid or Melbourne Marathon, to name a few.

I hate running when people do it in the wrong way, in the wrong amount for the wrong reasons one of these is when they use it as their primary tool for fat loss and health. The truth is, it's one of the WORST long-term ways to lose fat.

So, today, I'm sharing my insight with you.

The Big FAT Lie of Aerobic Exercise

The effect of regular state aerobic exercise on body fat is negligible.

Let me point out that if you are new or returning to exercise after a prolonged break can help you lose some fat in the short term. But rarely sustainable.

I do want to point out that aerobic exercise, DONE RIGHT, does undoubtedly have other benefits - cardiovascular fitness, mental & emotional health, and more.

In 2013 a large-scale survey correlated the relationship of physical activity with obesity rates. The results found a dramatically increased the amount of exercise they do but still did not lose weight. The research authors wrote that the success of growing levels of physical activity "stand out in marked contrast to the failure of statistically significant obesity reductions".

A 2012 study compared the effect of aerobic exercise performed for either 30 or 60 minutes a day. The study was run six days a week for thirteen weeks and found that both groups lost virtually the same amount of body fat. The 30-minute group lost 4kg of total weight slightly more than those in the 60-minute group). Researchers concluded from these results that aerobic exercise by itself rates as a "poor weight management" approach.

A 2006 study of 12,568 runners found that the only ones who did not gain body fat were those who substantially increased their regular distance or running speed over the 9-year study. Runners who maintained or only slightly increased their mileage and intensity had larger waistlines at the end of the study.

Anecdotally I've also seen the lack of desired results first hand with programs focussed only on aerobic exercise.

Constant aerobic exercise (like running) as a primary strategy is a fat trap long-term because it trains the body to be energy efficient performing that movement. The body quickly adapts to repetitive aerobic exercise to use the least amount of energy to complete the work. Nothing about aerobic exercise as a sole approach aids fat loss long-term.

Take this road instead:

Prioritize anaerobic training with regular resistance training and interval training. Resistance fitness training appropriately done will produce sustainable fat loss. It increases your lean muscle for a higher metabolic rate at rest and when exercising. It also promotes better hormone health - the ultimate fat loss influencer as well as more pain-free functional movement every day.

It can be a valuable supplementary approach, especially if you vary it up with Yoga, walking, biking, playing, and running. However, it shouldn't take top priority or be the bulk of a fat loss approach.

PS, whenever you're ready, here are two ways I can help you:

1. Click here to join my Fitness group and connect with a community of people who like you, want to learn how to succeed with more ease with support and accountability.
   
2. Join the Pain-Free Strength Strategy. This strategy is how you can work with me for less pain and more power in 12 weeks. Click here to book a call to see if we're a good fit and how we may work together
   

For more information, talk to Recalibrate about personal training in Melbourne today on 0408 077 093

Talk Soon,
Gaz