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  • how much does exercise effect weight loss?

    I know it sounds stupid but how much does exercise effect weight loss? I have the Beachbody program Power 90 and I am starting it this coming Sunday and I'm wondering how much it will accelerate my weight loss?

  • #2
    Originally posted by PookDo View Post
    I know it sounds stupid but how much does exercise effect weight loss? I have the Beachbody program Power 90 and I am starting it this coming Sunday and I'm wondering how much it will accelerate my weight loss?
    BODY BY SCIENCE (VIDEO 5): THE SCIENCE OF FAT LOSS »

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    • #3
      Mark says about 10-15%.

      You need to get a genetic response going to the fuel you put in your body. That's where the majority of your body composition will be determined.

      If you diet is off, no amount of P90 or P90x will get you there unless you are already an athlete who eats children for breakfast.

      the workouts themselves are in many ways similar to PB fitness... but longer.

      Start here:

      Amazon.com: The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series) (9780982207789): Mark Sisson: Books

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      • #4
        Diet is 90% of weight loss. So, honestly, it won't accelerate your weight loss much. However, what P90 WILL do for you is help you build strength and some muscle definition, so that what you do have will look better.
        Christine
        Wag more, bark less

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        • #5
          There are a lot of generalizations around that say this or that. I can tell you that for this data point, it was pretty important. I do not think it was the “key” nor would I offer a percentage of help it gave me. I’d simply point out the obvious: it depends a great deal on where you are at from a fitness perspective as an individual.

          It is an axiom that we should strive to be fit. Things work better when you build muscle and sweat a lot. There are also psychological dimensions in the utility of exercise. Just because it isn’t the main driver in losing fat does not mean that it is not very, very important to your overall health.

          I guess it just comes down to that worn-out discussion on lifestyle change. Do you want to change to a healthy lifestyle or not? If yes, how much it helps really doesn’t matter because it will become part of who you are.

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          • #6
            Also not discussed is body composition. There is no way you will have a nice butt (for example) without exercising to support it. You can lose fat on your ass but that really just leaves a flat ass in place of a fat one.

            This part is way under promoted by the PB in my opinion; so if you just want to lose fat and not gain strength, or improve your body comp all you have to worry about is what you eat otherwise you need to be putting additional effort into your exercise.
            Last edited by TheFastCat; 02-21-2012, 12:07 PM. Reason: you => your
            ad astra per aspera

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            • #7
              I think the percentage also varies by the person. I think the average is about 80% diet, 20% exercise, but for some of us, the exercise is more important than that. Diet helps for me, but unless I'm active at least a couple of days per week, I don't see as much effect from diet. And really, if you can add that other 10-20% to your results by getting active, then why wouldn't you?

              Besides, as Fast Cat says, there's a huge difference between 150 lbs and fit or 150 lbs with not much muscle. Also, it improves other aspects of health, and IMO healthy people are hot.
              “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

              Owly's Journal

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              • #8
                Don't know about this programme but swimming has made an enormous difference to me. And I have toned up unbelievably, although I am still seriously overweight and have a long way to go.
                Odille
                F 58 / 170cms / SW 131.5 kgs / Current 112.4/ GW 65
                following Primal Lifestyle and swimming my way to health

                My Primal Blog / Photo Blog / RedBubble shop / My Calendars / My Facebook

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                • #9
                  For me, exercise is very important and my primary means of weight loss. I was quite active up until my early thirties - perhaps that is a factor. That's not to say that I don't believe nutrition is very important too.

                  I agree with FastCat that exercise is under-promoted in PB.
                  F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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                  • #10
                    Originally posted by paleo-bunny View Post
                    For me, exercise is very important and my primary means of weight loss. I was quite active up until my early thirties - perhaps that is a factor. That's not to say that I don't believe nutrition is very important too.

                    I agree with FastCat that exercise is under-promoted in PB.
                    It's not underpromoted in PB; it's underpromoted on this forum. When you consider that three of the primal laws are about exercise (four if you count play) and only two about food (and the poisonous things one includes other toxins), the actual PB plan definitely highlights exercise.

                    The problem is that a lot of people hear the idea that weight loss is mostly affected by diet, so they get all hung up on the food and post silly things like "I don't want to lift heavy things because I'll get muscles and then I'll weigh more!", which is the most ridiculous nonsense when you consider the many, many benefits of exercise (including improved body composition, which makes a person look leaner even if they don't weigh less). Then they promote that idea all over the forums, and people think that exercise doesn't matter or that as long as they go for a walk now and then, that's sufficient.*

                    There's the same issue with things like getting enough sleep, getting enough sun, and using your mind. The only time I hear people talk about sleep most of the time is either because they found that sleeplessness set off a carb binge or they think lack of sleep is stalling their weight loss.


                    *Please note: this is not directed at people who cannot exercise or can only do certain kinds of exercise because of a disability or health condition--that's a whole different circumstance and I respect people who do as much as they are able to do, whatever that might be given their ability.
                    “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                    Owly's Journal

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                    • #11
                      The one thing I see, and have suffered from is that people think they can make up for a bad diet with exercise.... which is why there are a growing number of obese people out doing marathons and half marathons and 5K's. For me, diet controls the amount of fat on my body. I could be thin without exercise.

                      I can not be healthy without cardio exercise. My one change has been to do more pleasant cardio- walking an hour with the dog provides similar health benefits to cranking out a 5 mile run. Just burns fewer calories (maybe).

                      You can not be healthy and will not likely look that great without lifting heavy things. If you want to avoid back and knee pain, you better work your core and legs and arms. If you lift heavy things without dieting, you just get muscle under fat if you are me.

                      So.... in summary- yup, you can get skinny without exercising, but you can't get healthy. Many people can't get skinny on exercise alone- we need diet too. So ya need both.

                      http://maggiesfeast.wordpress.com/
                      Check out my blog. Hope to share lots of great recipes and ideas!

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                      • #12
                        Personally I need exercise for weight loss. I suppose if I ate clean 100 percent of the time, I could lose and maintain weight loss without exercise. AND I can exercise and NOT lose weight if I'm not watching what I eat. However, regular exercise can allow me to get away with a lot more dietary mistakes and it makes me toned and LOOK a lot smaller than my weight.

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                        • #13
                          Originally posted by Owly View Post
                          It's not underpromoted in PB; it's underpromoted on this forum. When you consider that three of the primal laws are about exercise (four if you count play) and only two about food (and the poisonous things one includes other toxins), the actual PB plan definitely highlights exercise.

                          The problem is that a lot of people hear the idea that weight loss is mostly affected by diet, so they get all hung up on the food and post silly things like "I don't want to lift heavy things because I'll get muscles and then I'll weigh more!", which is the most ridiculous nonsense when you consider the many, many benefits of exercise (including improved body composition, which makes a person look leaner even if they don't weigh less). Then they promote that idea all over the forums, and people think that exercise doesn't matter or that as long as they go for a walk now and then, that's sufficient.*

                          There's the same issue with things like getting enough sleep, getting enough sun, and using your mind. The only time I hear people talk about sleep most of the time is either because they found that sleeplessness set off a carb binge or they think lack of sleep is stalling their weight loss.


                          *Please note: this is not directed at people who cannot exercise or can only do certain kinds of exercise because of a disability or health condition--that's a whole different circumstance and I respect people who do as much as they are able to do, whatever that might be given their ability.
                          It's under-promoted both in PB and on the forum in my opinion. I think the under-promotion is very clear in the fact that PB states that weight loss is 80% diet 20% exercise. I disagree with that. Exercise is an excellent means to increase insulin sensitivity and reverse metabolic syndrome. Losing weight predominantly via calorie restriction increases risk of suppressing thyroid function and developing nutrient deficiencies.

                          Yes, there's a tendency for forum posters to misinterpret PB (or not even bother to read the books), take things to extremes, or assume there's only one way to skin a cat -
                          For example: Ooh you shouldn't exercise so much as that must be chronic cardio. Or: You're not primal if you're eating more than 50 g of carbs a day.
                          F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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                          • #14
                            I think you should be using diet to lose fat, and exercise to change body composition and maintain strength and cardio vascular health.

                            Fat loss more about what you eat than it is about how you exercise. You can't out exercise a bad diet. That being said, exercise is important for good muscle, bone and heart health. But you don't have to be excessive about it and you shouldn't be using it to lose weight.

                            Create your deficit with food. Lift heavy things to maintain strength and change your body composition. And move slowly often to maintain heart health.

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                            • #15
                              You can't out-exercise a bad diet, maybe (although some people seem to be able to do this to some extent), but you can seriously help a good one with the right kind of exercise. I think we mistake the idea that 80% of fat loss is diet for the idea that 80% of health is diet. It's not. You also can't out-eat a bad lifestyle. If you're not getting enough sleep, not exercising, never getting sun, and so on, you may end up thinner, but you won't end up fit and healthy.

                              I also think that you're going to have a real struggle losing the last 10 pounds or so without exercise. As you get down closer to your goals, the details like that matter more and more, and dietary tweaks stop being enough. You'll notice that plans like Leangains absolutely do some interesting things with diet, but they also include exercise. That's not by accident.
                              “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                              Owly's Journal

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