Why Exercise Is A Bad Way To Lose Weight
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- čas přidán 25. 10. 2021
- Mark Sisson sits down with his co-author Brad Kearns to discuss the theory of constrained energy expenditure, metabolic flexibility, and why "move more/eat less", while technically true, is bad advice for people trying to lose weight longterm.
- Jak na to + styl
I exercise because it makes me feel younger and stronger and a general feel better about myself
This 👆🏿
That’s not what the video is about
Yes!
People who has to move and exercise all day because of their jobs, or cleaning the house or have kids full of energy and playing all around, they're burning fat already....they dont need to do more exercise than that to burn fat if they eat less fuel than the fuel already stored in the body. Mark is not saying "Dont exercise!" What he's saying is you shouldnt exercise TO LOSE WEIGHT....for doing that, limit the sugar and carbs you eat so the body has to waste the fuel stored in your body. If somebody doesnt make exercise in their normal life or jobs, of course they should workout or be creatives making routines of movements or cleaning the house by them selfs, something that makes your body burn stored fuel; Mark has videos to do exercises. So, if you do exercise for fun or feeling good...is ok! But is not the point of this video...see it again and more important, listen what Mark is saying...and understand the logic behind 👍
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Moral of the day is having a bad diet while exercising is why it failed. That is why having a healthy diet plan with workout is good. Working out is not just for losing weight it’s good for gaining stamina and strength. Like if you want to carry luggage or move up stairs.
Yep. Our body needs movement. And as life expectancy grows we should care about building muscle stock for our old age. We can loose up to 50% of our muscle mass from our 20s to our 80s.
I am a mountain hiker. I hike about 20 miles per week. Lots of incline. I never bother to weigh myself. I don't care what the scale says. My body now looks better than it did thirty years ago. My BMI improved so much that my entire body composition changed. My clothes fit great. Especially the waist bands. Any fat that I used to have has been replaced by lean muscle mass. I am very strong now. My blood circulation is so great. I never get cold. My complexion looks incredible due to all the blood circulation. My lungs and heart are in great shape. It's not always about weight (number on scale). It's about how you look. How your clothes fit. When the compliments start pouring in, you know that exercise is doing you some serious good!
This is such an important message! I learned this by accident! My life is better for it. "Work out" for muscle tone and possible mental clarity but not to "burn fat"! I can sit still for a year and lose massive amounts of fat by simply eating the right foods at the right time.
Same here, I had a stroke last year, while recovering from heart issues while I was in hospital. Trapped in another province due to covid! Where I had to get a dr. This dr only cared about MONEY! All my former meds were changed out. Niacin, was one of them, he added a med for ulcers& colitis 🤬which I never had in my life, along with a statin, where a blood test never happened. My cardiologist only prescribed 2 heart meds. This of course was my fault, by not looking up what the dr had given me. Instead of getting better I became worse. With vomiting 3 days, followed by 2 days diarrhea! I had this dr since June15/21. My joint pain intensified especially my knee, where I thought I either had a blood clot, a bakers cyst, or I ripped or damaged the ligaments or muscle. I had stabbing chest pains, shortness of breath. That seen me again at ED at the hospital! ( where I left after having to wait over 6hrs +. If I was dying, I preferred to die home with family! The 🇨🇦 health care system is a disaster!! What I seen there, could qualified as a horror movie!!! I was terrified to eat! Knowing what’s going to happen😢This is when I started researching my symptoms, by this time I was down over 40lbs ( guessing). I also noticed my edma, was gone in my right ankle, lower leg. But the swelling in my knee is still there. But now the pain is lessening. I went cold 🦃 on the statin along with another beta blocker to stop my stomach acid! I was furious with him for not reading or requesting my medical records, where he would know this. My gallbladder was removed after the birth of my first child, who is 36 !!. In 2012 through work and stress, a stressful breakup, years of abusing my body an soul. Has brought me here. Thanks to GOD. I’m now only eating once a day, I tried to do 2 meals a day, but couldn’t do it, I would only get sick again. My body from being so sick for over a year, I believe has adapted to only eating one meal. New Dr, appointment August 29/22.
@@johnnafarrell3336 We need to meet up and discuss this over tea
Exercise, is nothing more than a tool in the tool chest of each persons overall health and lifestyle....much needed, I might add.
Tool to grow, use, develop muscle
Exercise is important for fitness but the only thing necessary for fat loss is calorie restriction.
@@jimmason8502 cant agree. Like p.attia put it, its only one of the levers of three. These 3 are : when you eat, how much you eat and what you eat.
@@jimmason8502 metabolic syndrome
I summaries for you in one word.....hormesis.
The elephant in the room is everyone here only thinking of "exercise" as cardio instead of resistance training.
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This one. Endurance aswell
Exactly!! 🙌
Yes sir, when I went from running to walking that was the finale piece of the 8 pack Abs puzzle.
Or doing both at the same time. Which is the best of both worlds.
Good content. The Golden 80/20 Rule: Moderate exercise (20%) and reduction of caloric intake (80%).
I like that!
He is correct. In 2021 I lost 40 pounds by reducing calories. I stroll casually 10,000 steps per day, which is very casual, no cardio at all. My dog likes to stop to sniff every 20 feet so my walking is not really exercise. My thesis is that the weight fell off because I cut out snacking.
But he says it is not simply the reduction in calories. I as well took off 40 pounds years ago and have maintained it. I did not make the changes that he was talking about. But I think to get very thin, it would take a much more restrictive regime that so far doesn’t seem worth it. Working to keep my blood glucose in a better range is something that I’ve made some sacrifices for. They are not near as easy as the sacrifices I made to lose 40 pounds.
Cutting out snacking, bread, and sugar will do wonders.
The anti bread mob twists my words. I lost 40 pounds since last April, I weight 147 today. I eat bread, I bake bread. I use 12-14 nightly fast. I also have a beer every night to chase the scotch. Somebody is selling a load of horse shit about diet to make money.
@@SibleySteve yes, I believe you are correct- as reductionist as it may seem. When I snack, even when adhering to my designated proper diet, I sabotage the process and my desired results. Clearly, you cannot keep the hormone insulin engaged between meals signaling storage responses. I calculated the actual weight of my snacks once, and I was quite surprised that, by weight, they never were equal to the weight that I gained.
@@SibleySteve Interesting!! So how many calories are you eating a day.. do you count calories at all or just eat until Full.. Great Job by the way..
This gentleman just gave a solution on a golden plate to the global food shortage.
I've had very good success using exercise to lose weightfor about 20lbs. I had a 100 to lose and after about 20 I just couldn't keep up with the exercise. Using your videos, fasting and doing a ketogenic diet for the most part i've dropped 85lbs. I've barely exercised at all but i'm at the point now that I want to start adding some muscle back andgetting into better shape.
Great work, keep it up!! 👍🏼
So its goes back to achieve that balance in between exercise routine and nutrition aspect... Why lean into one thing when you can implement both in achieving your body goal...
You should definitely be eating carbs if you are going to start exercising
@@tylerrose4416 still a work in progress for me, that comment was 4 months or so ago. I'm down about 90lbs now and i've been in and out of keto trying to find what works. I've come to the conclusion that I have some kind of allergy, possibly gluten. When I go off keto I feel like shit, I start getting skin rashes, aches and paints, etc. right now i'm doing keto lunch and dinner then having some carbs for snacks in the evenings, trying different foods tryign to narrow down what makes me feel bad.
Hi
Tenny , how do u measure your ketones to know that u are in ketosis?
This video eloquently describes what I know to be true deep in my bones: REDUCED CALORIES WORKS. The scale started moving for me ONLY when I stopped listening to what all the calorie calculators on the internet were suggesting.
I treated my weight loss like an experiment, and I found that a 1,500 calorie a day target with a loose intermittent fasting schedule is what works best for me.
I'm alert & have a ton of energy. I now consider exercise as solely a benefit to my brain.
Are you saying that caloric calculators were telling you to eat more calories than needed?
@@ubax7774 Basically. TDEE calculators suggested around 2,100 calories a day.
Experimenting showed me a path to success.
This is one of the most eye opening and life changing fundamental pieces of fat loss and overall health that I have ever come across . Thank you Mark and to your team . I am enjoying your book two meals a day right now . You have been a huge blessing to me and my family by your insight into health and fitness . Also by watching you and how you live is an inspiration to me. I truly thank you .
I have lost a lot of weight over a 40 year period. I have used intense exercise and calorie restriction. What happened to me was I got addicted to extreme exercise because it gave me a real high...but I ate like crazy. My experience is calorie restriction combined with intermittent fasting and or time restricted eating and walking at a brisk pace about 3-4 times a week works best for ME. Plus if you get hurt or wear out a joint and you stop exercising your screwed because you will over eat but not burn off the calories like before you got hurt.
Exactly, you cant depend on exercise. Look at boxers when they retire. Most of them turn into blobs. You can have active lifestyle all life but you cant exercise like a navy seal forever.
So.. fasting is the secret. Going long periods with no food and your body using stored fat as energy. I’ve been doing it and it’s amazing on your 16-17 hr of fasting , your not craving food. You feel great and focused too.
My weakness is the coffee with cream at 4 am.
same here. black coffee is doable but I love my iced americano with cream
Coffee with cream doesn't break a fast
@@luwildy unfortunately it does
@@DBASSDAN no it doesn't. If you're using full fat cream or butter and no sugar in your coffee then that is a pure fat source and fat doesn't spike insulin. That's why people drink keto coffee and stuff
Coffee with full fat cream and no sugar is fine. Just not too much cream! Coffee + pure butter is also very good.
"Cut back on the amount of food we eat." Food companies losing their minds. No no...you need to eat meals and snacks and if you're hungry, why wait?
Thank you Mark! I have tapped into this recently, it’s life changing. Almost hard to believe at first. It’s re-training your body in other words.
For me personally, struggling with weight loss all my life, everytime I just kept a diet to lose weight, it never happenes, never.
As soon as I start doing sport my body transforms and I feel 1000 better and more energetic. I just had to accept the fact that sport has to be a daily part of my life. I also eat healthy, don't get me wrong, but I think this video is not good for anyone that wants to lose weight.
Losing weight only by diet gives you loose skin and besides your fat you loose muscle mass also. From my experience, sport is the way to tackle weight lose.
I think u may not know enough about what happens to your body during a fasting period. It’s worth exploring. You will not get loose skin or lose muscle mass.
@@MariaM-co2ui I do fasting also. And I have a whole library about the subject. Is just my genetics, very slow metabolism without daily physical activities.
I took his comment about exercising differently. It's more about focusing on diet and exercise is to build or maintain muscle not to lose weight. I do believe that exercise helps to keep metabolism up for longer periods of time but it also means you will be hungrier.
When it comes to weight loss 3 days of intermittent fasting = 30 days of excercise
@@m.b5777 Please show me the data on what you're saying.
Mark Sisson is the OG of anything regarding the topic on metabolic flexibility !!
Keto with intermittent fasting is really working well for me, and the concepts in this video really back up why that's happening.
Unless you meal plan keto is an expensive diet and lifestyle. I ate 2 steaks with eggs the other day and the steaks were $20 each
@@jackedkerouac4414 Steaks ain't cheap these days. That's why I sort of treat them like a reward after a period of time, instead of a semi-daily thing. A nice thick-cut ribeye, pan-seared and basted in plenty of butter with thyme and crushed garlic.
@@Erinski Yup. I stopped eating steak at restaurants. Pasta too. The markup they put on them are ridiculous. Pasta for $13 or more. What did it cost to make like $4? lol
As a lifelong endurance athlete I have battled to maintain my ideal weight. Working out 4 hours a day was not working. Recently I changed my diet to low carb paleo type of diet and changed my eating habits. I re-emerged from retirement and reduced my workouts significantly. The result has been significant, 30 lbs or weight loss, maintaining muscle mass, reduced resting pulse and less desire to eat bad foods. I am looking forward to returning to a reduced workout level and seeing an overall improvement.
So refreshing to hear someone who understands the importance of hormonal control for optimal health. Any diet that does not address this is completely flawed and unsustainable.
I’m 56 T2D reversed. I do Keto OMAD. Brilliant. Keto fueled now. Eat really well whole real food. Was hard at first but sooooo worth it. Thanks.
I have lost up to 55 pounds via Cardio. I have never lost body fat via diet in my entire life. I have been a competitive cyclist for over a decade and a half. I gained body fat every time I stopped riding since hitting 55 years old. And lost body fat every time I started back riding again. Doing cardio every day is a must for longevity. Period. Exercise and diet is most important in life. Riding a bike has actually curbed my appetite. I have maintained 5% body fat from age 30 to age 58 via good diet and long hours of cardio.
Brilliant video. So many important facts of life, health and fitness compressed in 12 minutes.
Big missing info from this is the need to deal with toxins in fat once tapping into excess stored body fat. Much of the adipose has polyunsaturated fat which when burned is highly inflammatory. Vitamin C and a liver support like milk thistle would probably be advisable. Also ashwaganda to deal with stress of weightloss. Melatonin possibly for better sleep while in caloric deficit.
For a while I thought I could eat what I wanted as long as I exercised. I was very wrong. I got up to 300 lbs even though I was exercising every day. Now after I have been on the first diet in my life, I lost 55 lbs in 8 months and now weigh 245 lbs. But it is getting harder to lose weight because I've kind of plateaued. Been stuck at 245 for a month now.
Try a water fast. A quick 72 hours always gets things moving for me.
Fasting is great. If you've never fasted inwould start slow. 12 hrs fast means no calories water coffee tea no sugar or cream. If it was no big deal for ya try 14 hours and so on. If you do a fast for to long for beginners you can feel like crap like a flu it's part of a detox. Slow and steady. Fasting is one of the best ways to lose weight and boosting testosterone in men. Plenty of info on the internet. Ty
24 will probably work too.
Intermittent fast and diet adjustment. Stick with protein and veggies for a while. Watch the results
I would eat maintenace if you been on low deficit. Give your body time to adjust to your new bodyweight.
So if you previously ate 2000 cals, eat 2600 for 2 months. Or reduce the cardio to not lose calories.
Let your body relax and get tighter.
My experience matches this relationship with exercise and fat loss, but I find a different angle to this. I find that exercise makes it a lot easier for me to maintain the proper diet for fat loss. If I stop exercising for a few weeks, it is very hard for me to maintain a no sugar/lowish carb/IF diet. Also the diet makes exercise more enjoyable. Diet and exercise reinforce each other.
Totally agree lance helps my attitude brain especially with depreesing covid and helps immune system
That's so true. I feel much more motivated to maintain my eating habits when I'm exercising..and vise versa
Very true. If I eat like crap for a week and then get on the treadmill, my whole mindset changes when I get off. It's like exercise helps you realize the true condition of your body and what fuels it vs what doesn't.
Same…good habits aka exercise provide necessary reinforcement to eat clean and resist the ever present urge to overeat. When I quit exercising it’s extremely difficult for me to stay on the straight and narrow, nutrition-wise.
Do cut out carbs, don’t cut out food groups. Calorie deficit is what you need to lose weight. Much easier to stay on diet to lose it slowly than yo yo dieting
Mark, When we exercise we produce hormones. When we eat we produce hormones. One group of hormones suppresses the production of the other. In other words, if you exercise enough, you can make enough hormones so that it will be as if you haven't eaten anything that day, regardless of how much you ate. That's all. It'll be as if you've fasted for 24 hours, at best. Nothing more. That's why it appears as if there is a limit. Conversely, if you eat enough food, no amount of exercise will allow you to lose weight that day. The body just regulates it's hormone levels depending on what you do or don't do. Eating causes the hormones that cause weight gain to be produced. Fasting allows these levels to fall. Exercising enough simulates fasting. Eating correctly also allows these levels to fall, which makes fasting, as well as exercising, completely unnecessary. Our body weight has little to do with energy. They're two separate systems. Of course, this is just the tip of the iceberg when it comes to weight loss. I could go on for hours.
Reading this makes Me aware that I need help 😣
I prescribed to his recommendations. In my experience the fat adaption diet provided me the ability to double my exercise load through reduced pain, inflammation, and body weight. He is not saying exercise is bad. He is saying diet first. To rely on exercise with a poor diet is a recipe for metabolic disaster and chronic exercise induced inflammation and injury.
Mark, you are extremely intelligent and thank you for your advice.
Marks Content is so against the grain of society norms. Excellent information delivered exceptionally 🙏
About 8 years ago I thought I was slim and fit, 186cm and 82kg. Then I started fasting because of health problems and droped down to 74kg. I didnt really change my diet or exercise. Just times of meals. Im below 10% body fat all year for 8 years now. The biggest advantage for me is the energy and clarity I have when I dont eat.
I know so many people who go to their fitness center and work out like crazy, and then after, at dinner or lunch, they eat an entire cheeseburger, fries, sugary soft drink etc. I think they feel it is okay since they "prepaid" with the work they did at the gym, and the large food intake won't have any consequences - completely wrong in my experience. The more they exercise, the more their snacking permit is presented and used. Spending an hour on the treadmill and then having a jumbo fruit smoothie and then going out for pizza and beer(s) later is baffling behavior.
Another thing I find interesting is that in the long-standing narrative surrounding the human diet, we use the term "calories" as though it was a physical substance, which it is not - i.e. you cannot literally eat calories; That would be like saying you are eating heat. Would it be better to simply measure and focus on your food intake in grams per week and set a long-term budget? I mean we all know what is being said when we hear that one is burning calories, but still that irks me. :)
Agree 100% with this. I need to lose 70 lb’s. I’ve dropped 30 lb’s without moving a muscle, just with reduced calories over the past 2 months. I’m now at the stage I feel I can join the gym. But this is primarily for swimming and a sauna to tone up. I might do some resistance stuff once I lose the remaining 40 lb’s. But I am confident that the main thing is going to be intermittent fasting coupled with reduced carbs and a Mediterranean diet. I’m in my 50’s and had some health issues. Exercise is a four letter word to me, but it is necessary. Necessary but not THE main tool for weight loss.
That's it....I'm not eating after 6 pm again 🙂
It helped me in high school to loose excess weight, it'll help me now, post cancer treatment and on hormonal medicines that keep me in menopause , I hope
DIM supplement
Excellent
I said the same thing last year .. I was doing both diet and exercise .. I wasn't able to exercise for two weeks from an ankle injury. I shredded more weight in those 2 weeks without exercise just dieting ... I concur !
Great video!
These two guys are absolute treasures in this field. I first learned about Sisson on Joe Rogan (last Spring), bought two of his books and things have been transformed since then. This idea is what captured my attention to follow up with Sisson's work: The body will burn carbs (and will not burn fat, it will only store fat) until you teach the body to burn fat. Then, once the body learns it has to burn fat for fuel (and not carbs), it starts to burn the stored fat you have (which also limits hunger!) and you literally will be shocked at the fat burning ability of the body. The kicker is that all this will happen (although exercise is fine) without exercise.
You can eat a high carb low fat diet and weight will fall off you also though. Does it depend on the person, idk. You can see evidence of this when fruitarians get skinny. Look at the vegetable police's diet atm, high carb and his body has gone back to the slimness of a teenager.
@@MS45636 Whatever works. 👍
What books did you start with as I’m really going to do this thank you
@@sandrarichards3716 “Two meals a day” by Sisson is great to read and Sissons reset diet book. I also watch their YT videos. He and Brad Kearns make it understandable.
How do I teach it to burn fat? Fasting?
It really is that simple. Less carbs as possible & less food…fasting 18-24 hours. I jump on my Bellicon a few times a week. Nothing to crazy but it’s good for the entire body. I can’t wait to see what I look like another 4-6 months from now because I plan on keeping it up.
Pure knowledge!
Can't believe so few people know this. It's like society has been living on a lie! Great stuff; really hope you can start a revolution on how we think about eating.
preach! What I also have come to understand, well said and now to pass on ...
So true about exercise ramping up hunger. When I thru-hiked the Appalachian Trail there were times I got crazy hungry, they call it 'hiker hunger'. When you backpack 2200 miles in 6 month over mountainous terrain, you're burning serious calories and you're always hungry. Sure, I lost a lot of weight even though I was eating as much as I could, but after I finished the trail I gained a lot of weight. Too much. Mark talks about going several days without eating when you have the keto machine going good. I wonder if someone could hike the trail by just pigging out on the right foods every 3 or 4 days when you hit a resupply town, and essentially fast those days you hike. I don't think so, but it's an interesting thought.
I have been dreaming of a thru-hike too. I wonder if I could eat big one day, then hike for 3 to 5 without eating. Carnivore in town, feasting. Then hiking very light, but carrying bag and tent. Have your tried this? Do you know of any successes?
I don’t think exercise is important initially, but rather enough movement is important to keep circulation flowing.
Exercise or training is good thought if you need to maintain or build shape. And that should have goals.
Well you don't set up your intake to match your output you are going to have a bad time. I was infantry with 82nd and still out performed 18 to 20 year old kids coming in and I was in my 30s, and thats because I ate correctly, I got 8 hours of sleep and paid attention to recovery, no one thing is better then the other it all works together. If you just make small changes over time and stay consistent the weight will come off and stay off. I have seen people successfully drop tons of weight and still not be physically in good shape, they still could not run a full mile or even support their own bodyweight to do a push up or pull up, they were basically a person who still was not in good shap but weighed less. We as people love to over complicate getting in shape, consistency in diet, cardio and resistance training and above all you have to show up and do the work, its a lot of rinse and repeat.
So the hour of cardio I do and the 1200 to 1800 calories a day that causes me to loose 20 lbs a month. Shouldn't work?
I tried this again and I have over my life because I like starch and beer (not so much desert) and it works to an extent I don't seem to gain very much weight if I'm over exercising (as long as I'm staying mostly zone 2). However it doesn't help reshape body composition. I think the best way to do that is diet and very strategic exercise that's focused on increasing hormones rather than burning calories. HIIT & heavy weight training zone 2 training optionally only when you're spent on the other. The Maff adherents will challenge me on this, but the studies out there don't really support Maff or zone 2 for metabolic or even largely vascular transformation. Aside from that, however consider that body composition - amount of fat someone is carrying - has a far larger impact on speed of running or cycling in any heart rate zone. Hence I've decided to prioritize body composition (whilst I'm overfat) over aerobics. Once body composition is good, then it's reasonable to mix in some more zone 2. This tracks as all the folks I see having the success on Maff are already super skinny.
He's great.
I exercise 90 minutes six days a week. Treadmill, elliptical, bike. Haven't lost a pound. For me anyway, it is all about the food.
Wow… someone finally said it. Unfortunately, even eating correctly, still what weight I do have, doesn’t want to budge.
Diet is 150% of weight loss.. I was a competitive runner for years and I'll tell ya you can run as much as you want and only eat back a few of those calories burned and you still won't lose weight. I only started to shed the fat when I got injured and could only walk, not run, and I restricted my calorie intake.
Hormones and metabolism also plays vital roll in weight loss. Have the same problem exercise 8 hours a week and don't loose a pound. I blame my metabolism and Hormones being a older person.
It just makes you hungry all the time not fun
My workout: High intensity 20 second sprints, with 90 second walking. Repeat 4 times. Done. (Work your way up to this if you are new to it). It shocks your metabolism, along with weights. Google Sprint Interval.
One thing I will discuss is that exercise creates a "sugar hunger", in that as well as using up fat it also uses up glycogen (yes that does mean you will have to do more than 3500 kcal of exercise to use up that pound of fat). The fat and glycogen are used up in differing ratios depending on intensity, level of glycogen etc. Ideally you will want to put glycogen back for optimum health and performance. Now for all the negative rep sugar gets, it's actually one of the best ways to put calories back as you are adding NO fat back. Also rice, dried fruit and plain spaghetti with a low fat tomato sauce works.
Suppose you do some exercise - say a long bike ride and you choose only water and whatever salts are lost through sweat, but nothing with any sugar or starch in it. You keep riding until the power has sapped from your legs and they feel like jelly. This is telling you you have used almost all of your glycogen. Let's say you used 1000 kcal of glycogen and 600 kcal of stored fat. So you stop and eat a big portion of some bananas with sugar until you get your 1000 kcal of glycogen up. Congratulations, you still have 600 kcal worth of fat loss! But let's say you didn't pack any bananas or sugar and you are ravenous. You pass a McDonald's and think "I could definitely go for two cheeseburgers and two portions of fries!" And you eat them, one after the other and order some ice cream and a coca cola and you get your 1000 kcal of glucose calories to restore glycogen and are satisfied. But you check the nutrition info and found you have eaten 800 kcal worth of fat calories also! Well that's 200 kcal more than the start of the ride! Oops.... So the lesson here is: make sure the carbohydrate to fat ratio is high in everything you eat. That way when you top up your glycogen battery, you won't also be increasing your bodyfat stores. If you ride a bike until your legs have ran out of sugar and you drink some olive oil, eat some butter or any form of pure fat you will take in energy for your body fat stores but it will have no effect whatsoever on the power returning to your legs. I think protein has some effect as it can turn into a sugar in amounts exceeding growth and repair. Although the waste products are stressful to the kidneys if you eat too much protein and it's used as a fuel source.
You'll also find some counterintuitive things: that "white", "refined", "processed" sugar is a powerful weight loss tool - putting absolutely no body fat back whilst restoring glycogen. People worry "what if I eat more than my glycogen, will it start chemically converting to extra bodyfat?" Well it might eventually, but the appetite suppression is very strong when glycogen is full. You can hardly manage any more food! But high fat - you can absent mindedly pick and nibble your way to calorie surplus, but getting a calorie surplus of coca cola or rice or dates is quite difficult as it gets so filling! The overwhelming majority of your body fat is dietary fat you ate in different foods and not converted sugar, starch or protein.
The other counterintuitive thing is that if the ratio of fat to carbohydrate in the food you eat is too high, exercise can facilitate weight gain - by giving you a far bigger appetite for these foods just to get glucose back in the stores (and the fat is smuggled aboard too as calories you didn't want). Tour De France riders and other long distance expert cyclists start at race weight with hardly any body fat, so they will eat fat during the tour so they don't start using muscles once they've run out of body fat, as the distances are so long. Your average spare tyre weekend warrior should take in only glucose calories in the form of table sugar, maltodextrin, flour, pasta, fruit etc as these contain minimal fat. Things like chocolate are too high in fat and could put back more than you've burned in some cases if you eat to satisfaction. Things like nuts are even worse as they are too low in carbohydrate to restore glycogen so most of the energy will go to the bodyfat stores with little effect on restoring oomph to the legs. It's the same story with cheese, meat and eggs.
This is absolutely correct.
Day 10 on Keto and IF 18/6 and I lost 18 pounds. I feel awesome.
That's insane
You notice how all these “diet gurus” will tell you that it’s “much more complicated” than CICO? I’m starting to think that it’s really only because they want to confuse you into buying their recipe books, supplements and terrible-tasting salad dressings.
*EXACTLY*
It isn't wrt nutrition but it is wrt to exercise - meaning the OUT is not linear with exercise duration your body has other ways of compensating such as lowering your metabolic rate. Your body is an adaptive system otherwise any period with out food and you would die.
Well naturally your successful commitment to a deficit diet is much more likely if you eat a varied diet than if you eat all candy. So in that sense, what you eat does matter. Some diets are more effective because they make compliance easier or people feel better on them. CICO fails when people can’t keep it up. So it is more complicated. Not to say it metabolically doesn’t work, but does it practically speaking, work? And the answer is that CICO alone doesn’t solve the problem for everyone. Some need help getting other issues under control to enable their compliance. Like insulin crash induced hunger, for example.
I agree that claiming "its more complicated CICO" is probably just a trick to get you to buy their programme
The fact is that there's just far too much contradiction in the diet industry that its hard to take anything that they say seriously. As a result of this I always take statements such as the "CICO " one with a pinch of salt rather than as gospel truth
For example if you compare the carnivore diet to the vegan diet you can see the direct contradiction that I'm talking about. Vegans tell you to eat a plant based diet (plenty of grains and vegetables) and to avoid animal products. Wereas the carnivore diet says the exact opposite i.e eat primarily animal products and avoid grains and vegtables. Its a direct contradiction
Then the 2 diets will give their reason for why u should avoid their forbidden foods . For example vegans will claim that animal products are high in saturated fat which can cause heart disease. But the carnivores will claim that there is no link between saturated fat and heart disease therefore its perfectly fine to eat it. And they will claim thst grains and vegtables are toxic to humans
So who are u supposed to beleive ?
Then we come back to CICO. most diets swear by it but then u get others that claim that CICO don't matter
Again who do u beleive. One of them has to be lying. One of them has an agenda and is lying to u in order to make a sale
@Wordsmith 430 yes I agree with u. Its all about the calorie defecit. Take for example the atkins diet (aka keto). It tells you to cut out carbs and claims that reason u lose fat on this diet is cos carbs control insulin. And insulin controls fat storage. But when u actually analyse this diet u see that its just a trick to getvu into a calorie defecit. E.g :
• if you eliminate/restrict carbs then u automatically reduce calories. And if all you have left to eat is protein and fat then the chances of you eating too many calories are slim cos its difficult to overeat these 2 types of foods. Hence u remain in a calorie defecit
Its the calorie defecit rather than the reduction in carbs that produces fat loss on the atkins diet
I just became aware of Mark Sisson on November 4th.I think he is a genius.His words a nugget in this culture.Iam impressed My name is Keith Cooper .
anyone knows what watch Mark is wearing on his wrist?
Got it. Your right it does work. I'm at the stage you have described. But I do have two questions. One, how do you gain muscle? I wish to gain 5 lbs of muscle, but you are saying dont exercise. Two, isn't there a risk of getting to skinny?
I've found the same. I was a serious cyclist (nearly pro level) several years back. You would think cycling for hours upon hours daily would make the weight fall off. It did not. It was only when I dieted that the weight came off.
Are you keto now ? And are you still cycling?
Ехаctly, I love to cycle too and us older folks have a lot of 'fast' (for the age ) cyclists who have some bellies. When I zeroed carbs intake and fixed weight then my cycling surprisingly became way faster, less water bottles, less sweating, almost no muscle pain.
You cant exercise away a poor diet, we know that, the thing is, if you are a serious cyclist or runner or playing any sport to a high level, its unlikely that you are going to be following a poor diet, it would be extremely hard to be eating junk food and expecting your body to perform to a high level.
@@DavidSmith-fs5qj I mountain bike , it’s surprising how many guys do exactly that . Will be out riding and will complain how many beers they had the night before etc .
Durianrider check out his channel high carb low fat don’t listen to this keto bs
Long story short. Exercise without lowering your caloric intake only makes you physically stronger. Exercise while in a caloric deficit will hasten the weight loss. You can also just eat at a caloric deficit and not exercise and will still lose weight.
Well said.
it's not calorie count, it's calorie composition and how your body processes it
Every expert has his own way of the best way to be healthy and there are probably a million different opinions, each one tells you the others are wrong. its annoying how this gets so complicated
I was both smoking and vaping, and quit them both. I lost 10 lbs. first, quit smoking, then a month later quit vaping. I lift weights so it gives me a good baseline. For the first 4 weeks I was consistently getting weaker and gaining weight by the day....LOL! Now at 6 weeks I am getting my strength back, and am starting to diet again.
Doing it and feeling grand about it.
Since switching to a low carb -
Keto way of life and fasting or time restrictive eating I have soooo much energy that I want to move!!!! Not to loose weight but just to burn off the extra energy. I take my bellicon rebounder outdoors during the warm months and bounce in the warm natural air. 10-15 minutes of bouncing equals about 35-45 minutes of walking. It’s so effective. I don’t overdue it though. Just enough to burn off the extra energy.
I wonder if Mark is still doing hex bar deadlifts. He was 3 years ago.
Sorry I don't get this surely if you eat three meals a day lean meat plenty of vegetable is that just the same ?
I imagine that amount we breath and expel water are factors that limit fat loss. What are some other factors that limit fat burning?
I don't think people realise how much effort is required to burn 1kCal. Pushing weight in the gym for an hour ? About 300 kCals. That's about 1/3 of pack of biscuits. You know, the same amount you'd scoff in 1 minute and not even think about it. Jogging for an hour, or swimming for an hour ? About 800 Kcal. About 1/2 of a pack of chocolate digestive biscuits. So with the time people have, and the daily limit of healthy exercise ( which appears to be about 1000Kcal per day to be able to recover ), you're left with managing your diet. "Eat less, move more" has an upper and lower limit for both. So accepting that there is a max amount of moving that's effective, and you can't starve yourself to be healthy, it means manipulating what you are eating. Yes, eat less. After a couple of weeks, you adapt to it. Track your calories. Cut out processed foods. Eat low calorie dense foods so they will help make you feel full. All very doable. In 5 weeks of 900Kcal walks 8 days out of 10, and changing my diet to more fruit, veg, protein I've dropped 7.7lbs ( starting at 176.4lbs ). It's all doable.
I was always the slimmest and most petite of my friends while they all exercised and I didn't (except walking, I walk everywhere). That's because I didn't eat much when my friends did eat good portions. I am now 40 so I am a bit thicker by 10 lbs but still the slimmest of all my friends.... Trying to shed the 10lbs!
Exercise is a good way to get into shape and it is a good way to have nice body form. And it’s a good way to spend time thinking and building endurance.
I Have To Exercise For High Blood Pressure Reasons.
I love doing the Miranda Esmonde-White workouts, called Essentrics: Aging Backwards
I concur. The weight comes right back in no time flat once you get tired of all the vigorous exercise (and who could keep going like that??) It's like I had to outrun the weight. Now that I accepted this, I'll still exercise but I WON'T exert myself. I'll continue to go for walks, but I'll stroll at a comfortable pace. I don't do sweat anymore!
All movement is beneficial.
Am I right ?
I've always believed something like this. I wonder if doing exercice does help in some way since it can relieve stress and perhaps reduces stress eating and bordem eating?
"The old paradigm of calories in vs out is way too simplistic. It's much more complicated than that. I always talk about calories burned vs calories stored." Yeah cause that's so different.
Cardio and weight lifting are completely different. Weight lifting Kb swings is powerful for weightloss.
Agreed! KBs, Sand bags, calisthenics, jump rope and etc.
I count calories and do a very small deficit of calories but then I do mountain bike for 2 hours ( that's how long it takes to go through the trail) 4 times a week. I learned the hard way never to starve yourself which I did twice a year, my metabolism over the years got so slow, according to some studies metabolism can slow 30%, now getting and staying lean is not a chore. because I eat much more, muscles are full, never hungry or tired, weak, etc.
Iuu you
I also think that I am coming to the conclusion that I will need to up my food intake with a couple of calories. Three years ago I started to do intermittent fasting, cutting fast sugars, cutting unhealthy fats and go down the gym every day doing Metabolic Resistance Training. No slow reps anymore but back-to-back exercises to keep the heart rate up. I got ripped in no time. But now a few years down the line I am starting to feel very tired, have very heavy legs, getting irritated often and low quality sleep.
@@umbroraban1075 Same with me. I used to do crash diets twice a year and had no problem cutting. After 5 years of that I could not lose anything my metabolism crashed, tried a bunch of other diets like keto. After reading about metabolism I took a diet break, increased calories, when I started cutting then everything started working. Hope it works out for you.
I used to work out like crazy with no progress to lose weight. Now I walk and do "fractal eating" as Mark calls it (some call it 16-8 intermittent fasting). Weight has been dropping pretty easily with that.
So 16:8 intermittent fasting and fasted zone 1 & zone 2 exercise. I Agree, it's and awesome way to live.
Mark, can I ask what your weight and height is? I would like to know to help set my goals.
He's 💯 right! It really is a mentality change. Asking yourself are you really hungry or is it habit? Are you hungry or are you just having a craving?
Change isn't easy but if you can get over the hump of skipping a meal, you are guaranteed to see results.
Exercising after exercising as well, do you really need that protein shake?? Probably not. People that are trying to put on mass do but not if you are trying to lose weight.
Basically, he's talking about intermittent fasting, which to me, is very effective considering how I lost those excess fats I had last year. In addition to that, I feel like I'm recovering the stamina I had before when doing long hours of cardio exercises.
BTW...the insulin swings also condition you to keep shoving food into your mouth even when you're not hungry...it becomes habitual. Gotta get the body and mind aligned. Healthy Keto based on low carbs, lectin free (if possible) with intermittent fasting is the key!
We have come to believe that exercise is about losing weight so we can eat what we want. Have we forgotten that its about getting fit and healthy?
To summarise my previous comment the "Working off the hot fudge sundae". You eat a hot fudge sundae and you exercise. The problem is you might use up the sugar in 1.2 hot fudge sundaes, but the fat in only 0.8 hot fudge sundaes. But you used up the sugar in 1.2, so are hungry for 1.2. So you eat a hot fudge sundae 20% bigger. Then you go back to exercise. 20% longer this time! But again you use up the sugar in 1.44 original sized hot fudge sundaes and the fat in 0.96 original sized. You are actually eating more and more and gaining weight if the ratios of fat to carbohydrate are too high. As what determines the hunger is when you use up the carbohydrate in a food and not the total calories. So you need the fat ratio to be low enough that you have to tap into your bodyfat reserves. That unless you just want to push through ever increasing hunger because your glycogen is running low.
Eating sugar makes you less hungry, burning sugar makes you more hungry.
Eating fat has little effect on hunger, burning fat has little effect on hunger.
Sugar stores are small and designed to be replenished.
Fat stores are big and not replenishing is the goal if you want to lose weight, but in extremely thin people should be topped up a bit every now and then.
Organs like brain run best on glucose. Red blood cells run only on glucose.
Eat food with as big a percentage carbohydrate and as little fat as possible for easiest (not necessarily quickest but slow and steady) weight loss without having to "go hungry", and without having your body try to fight you as it senses glucose restriction (opposite of keto diet).
Wow this makes a lot of sense, I notice that everytime I weight train religiously people comment on about how fat I'm getting
A lot of the information on keto tends to centre around weight loss ,
I would like to see a bit more for the person who enjoys being in ketosis but doesn’t need to lose any more weight ,
I’m already lean But would like to see a bit more info on maintaining weight so you don’t lose strength
Here is the other element that you might not be factoring, keto and low carbs add an additional element, it also helps unclog your veins from all the complex carbs and it also resets the hormonal functioning of the body. Talking about human biology harmony!
I followed healthy keto diet for 6 months and lost 50 lbs. I am maintaining at 147.7lbs for 2 months. I am still keto and what I do is I increase my protein intake and add more fatty snacks like nuts especially macadamia nuts. I don’t shy away from fatty meat. I eat until full for dinner and do 16 hours fasting everyday until lunch. I introduce a little more low GI fruit(complex carb) so my total net carb per day is a little higher than when I want to lose weight. Hope this help.
Just eat more until your weight stabilises. 80/20 mince steak is 250 Cal’s per 100g. Frying and eating that say a 500g pack is easily done to get the calories. That’s 1250 calories it’s cheap
@@rampageashton I’ve gone low carb , added a bit of sweet potato. Because I’m so active , I find it works better for me with my energy levels . And I’m sleeping much better .
@@camwells9726 that’s that also works. I’ve added salad with my evening steak. A little watermelon / pineapple with my eggs and my energy especially the way my brain fog was is completely fine now. 100% carnivore wasn’t for me. This way I’m still leaning out but my Excema is nearly gone. Red meat is definitely medicine.
I appreciate the science and thought behind this. That said, there are many other benefits to physical activity. I am an avid cyclist and I look forward to my daily ride especially when I have work or other types of stressors on my mind. I am a good example that perpetual motion does not equal weight loss but I am a huge advocate of exercise cause it feels good. Especially low to moderate intensity exercise.
Exactly.
Excercise is a difficult way to burn excess fat from a poor diet (it is TOUGH to run out a bag of Cheetos). BUT it has many other benefits such as:
1. Improved muscle mass (which in the long term will also improve your inner energy expenditure)
2. improved mood. Exercise releases happiness hormones.
3. Allows you to eat a little bit more so you have a better overall balance.
4. Improved cardiovascular health.
@NOTREALLY HANKAARON I disagree. I think HIIT is way more impactful on controlling insulin - through elevated HGH.
@NOTREALLY HANKAARON Agree with reducing or eliminating glucose - depending on your situation. But HIIT has an oversized impact if the proper dose is used.
Makes sense
So really he is outlining the Slow Carb diet from Tim Ferriss' 4 Hour Body
At last someone saying it. I do alternative day fasting. I cannot believe how much weight I have lost and how good I feel. Especially how good I feel. I feel like Superman. My blood pressure has normalised my blood sugar has normalised. on my eating days I eat whatever I want. Today it was kebab ...chips ...rum and black. Which tasted delicious And I hardly exercise. I do slow stationary bike riding 3 times a week. If you wanna lose weight it's simple. Long periods of not eating . Typically 24 to 48 hrs. I have also cut out sugar which IMO is as important as intermittent fasting. So doing those two things results in super human abilities IMO.
Game changer!
I am at normal body weight BMI around 21 and doing intense cardio makes me very hungry in following days... However simple walking is so GREAT. Calm my mind and I not feel so exhausted after that. My hunger is also stable.
I am not fun of weight training. It's just not my thing and also really don't like when my body is too muscular. It's just my personal preferencne.
Exercise is a great way to regulate and curb appetite in my opinion. I cannot eat healthy if I'm not moving or exercising- for me I need to exercise/be moving to have an appetite that is regulated. Also, if I am exercising, I can't eat poorly because then it just is terrible for performance.
Yes. I'm 62 and lost 25kg walking 10,000+ steps a day and pumping heavy iron 3 times a week. But that exercise was just incidental. I lost weight eating less on a keto OMAD diet and the walking and weights made me feel fitter and stronger but didn't contribute much to weight loss.
@@xdrowssap4456 What is your diet like? cause eating starches is tasty which makes you hungry the cycle repeats.
But if you combine sufficient protein/fat/carbs in a meal you should be good for 3-5 hrs. Never eat just carb on it's own.
3 meals a day + interment fasting is simple way to lose weight. Fast 6-8 hrs after waking up. Just have 1-3 cups of black coffee to blunt apetite. Maybe 1-2 fruits till the eating window.
Ive been intermittent fasting for a year, have some meat, veggies and blueberries for lunch and dinner plus work out and cardio. I haven lost any weight
Be in calorie deficits... Maybe you are eating too many calories
Cardio for the ticker ❤
I'm 55 and struggle with psoriatic arthritis and fibromyalgia. My joints in my entire body are so bad that just getting up and down out of a chair is painful. Walking is painful, even lying on my back on the floor doing light stretches makes me miserable. I have tried a ton of things, even lyrica/cymbalta, as well as every anti-inflammatory on the planet, and I am still miserable most of the time. Doctors don;t seem to have a clue. They say "Celebrex will help" and it did not. It is truly chronic and I am just desperate for a solution because my quality of life is not good. At 6' 210 I am not a fat person but getting to 180 is my goal and I got down to 200 last year for a while. Any help would be so appreciated!
Carnivore does wonders.
The problem for most is that diet and exercise go hand in hand, stop exercising and diet suffers. If you can do fasting, intermittent etc then all the power to you but most need more structure and both are needed.
Eat at 1200 and 1700. Large salad and meat with butter and mayo at both meals. Eat until very full. No snacking whatsoever in betwen (you wont need to) 40 pounds lost between October and January. It works.
Exercise ruined my joints, depleted my nutrient stores and wasted a lot of time in my life. All my problems fix themselves when I just get outside and play like a kid - like I used to. I probably burn more calories and have fun while doing it than I ever would putting myself through the torture of “exercise”.