Are you able to fight a bad diet with training?

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Some studies from the UK, for example from the Academy of Medical Royal College, report that there is a “miracle cure”, 30 minutes of training, 5x a week. Regular physical activity reduces the risk of cardiovascular disease, type II diabetes, dementia and some types of cancer by at least 30%. Unfortunately, despite the erroneous, common opinion, physical activity does not significantly affect the loss of body weight.

It is often suggested that you should keep your weight counting calories, and many people believe that obesity is due to lack of exercise. You can not make up for nutritional mistakes even with the toughest training. Corollary is the degree of greasy most, even very hard training men.

Why is this happening? It’s easy!

Even if you train, like titan expending 1000 kcal for each hour of work, real oxidation of fats in the body does not usually exceed 0.8 g per minute of work. For 1 kg of fat stored in adipocytes with the assumed maximum oxidation of 0.8 g of fat per minute of work, more than 20 hours of uninterrupted training is needed! Of course, we talk about optimal conditions and high intensity work. Most of the population can count on maximum 0.6 g of fat per minute, 36 g per hour, so they would have to train continuously for ~ 27.8 hours.!

If the average woman has 20-25% body fat, and the average man 16-20% body fat the answer becomes obvious.

90 kg man with 14.4-18 kg of fat would have to spend on training in ideal conditions from 288 to 360 h of training (to theoretically burn the entire fat) Suppose that this person trains 4x a week, each time over 1 hour (but effectively oxidizes as much as in 1h, because we subtract warm-up, stretching, etc.). It gives 16 h a month, 192 h a year. This means that it takes about 18-21 months of regular training to get rid of 14.4-18 kg of fat.

Now think about how much time is needed to eat an extra 500 kcal daily (eg burger, chocolate, ice cream, biscuits)? This negligible surplus of 500 kcal in the perspective of 70 days would bring several kg of extra fat! Increasing the calorie diet by 1.5 MJ per day (358.3 kcal) in 70 days would increase body weight by 3.1 kg. It was established that 34 MJ (8,120.8 kcal) of energy is needed to create 1 kg of new weight (it would be a mixture of body fat and lean body mass => muscles) if other parameters were constant (ie daily energy expenditure resulting from physical activity and from other indirect energy expenses not related to training).

Of course, I deliberately and erroneously simplified this issue, because the energy expenditure with regular training decreases (we have better economy, for example running), the hormonal environment changes (the amount of cortisol, noradrenaline or growth hormone response), and above all, we constantly supply different nutrients. A large supply of carbohydrates can effectively block the fatty acid oxidation process even for a few hours after a meal (insulin ejection, restriction of the use of FFA in the body).

Insulin

increases the uptake of triglycerides from the blood into adipocytes (fat cells in the body) and muscles (IMTG), reduces the oxidation rate of fatty acids in the muscles and liver, reduces the rate of lipolysis -> release of FFAs from adipose tissue, thereby contributes to a decrease in blood levels of FTT.

increases the uptake of triglycerides from the blood into adipocytes (fat cells in the body) and muscles (IMTG),

reduces the oxidation rate of fatty acids in muscles and liver,

reduces the rate of lipolysis -> release of FFAs from adipose tissue, which results in lowering blood concentrations of FFAs.

Is it possible to fight the increasing fatness with exercise alone? No! And there are at least a few dozen examples in scientific research, and living proof is played by club-goers, amateur runners, and swimmers. Changes in the figure start with changes in the way of eating.

Posted on: August 29, 2018

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