- 0.1 Are you looking for exercises to lose weight because you want to lose weight and do you think that the more physical activity you do, the greater the result?
- 1 EXPERIMENTS WITH THE INDIGENOUS OF TANZANIA
- 2 COMMON BELIEFS ABOUT WEIGHT LOSS
- 3 DOUBLE-MARKED WATER REVEALS HOW OUR ENERGY METABOLISM REALLY WORKS
- 4 THE STUNNING RESULTS ON CALORIC EXPENDITURE OF INTENSE AND PROLONGED PHYSICAL ACTIVITY
- 5 THE BODY REDISTRIBUTES CALORIE EXPENDITURE: THIS IS WHY YOU CANNOT LOSE WEIGHT WHEN YOU TRAIN INTENSE AND / OR PROLONGEDLY
- 6 ANOTHER ANTI-WEIGHT LOSS MECHANISM
- 7 MAYBE YOU ALREADY FOUND THAT SOMETHING WON'T WORK EXACTLY AS YOU EXPECTED
- 8 CONCLUSIONS
Are you looking for exercises to lose weight because you want to lose weight and do you think that the more physical activity you do, the greater the result?
Be careful because, strangely, it seems DON'T so be it.
If it sounds strange to you, don't worry, scientists are appalled by this unbelievable discovery.
Here's how things stand ...
EXPERIMENTS WITH THE INDIGENOUS OF TANZANIA
It all started with a series of experiments conducted on some populations that still lead very active lives, such as the Hadza, a group of hunter-gatherers of Tanzania or the traditional farmers of Bolivia, Guatemala and Gambia.
Scientists had undertaken these experiments certain of obtaining one confirmation of the thesis that already sounded clear and logical: the greater the fatigue physics to which the body is subjected, the higher the calories burned.
If, like so many people, you too associate theexercise to weight loss, then it's time to do an informative update based on some little-known and definitely shocking scientific research.
COMMON BELIEFS ABOUT WEIGHT LOSS
The common belief - so common that it still belongs even to official health protection bodies - is to take for granted that one of the obvious ways to burn the surplus of calories from an overabundant diet is to physical activity.
But common beliefs and intuitive thinking (also called quick thinking *) draw easily in deception, and periodically some jolt to our seemingly unshakable certainties is breached to change our erroneous view of how reality works.
Chances are you have come up with some legitimate ones over the years doubt on the real effectiveness of physical effort to lose weight.
Maybe you have been busy engaging in intense physical activity for days or weeks, without seeing that effort reflected in the data reported by the scale.
"But then!? How is it possible that after making myself a m_ _ _o much, weight always the same!"
As I said, there is a shocking reason why physical activity proves this way ineffective - for the same effort made - to lose excess weight.
DOUBLE-MARKED WATER REVEALS HOW OUR ENERGY METABOLISM REALLY WORKS
The most accurate and most reliable standard for measuring our physical energy expenditure is called double-marked water method (doubly labeled water method).
Double marking consists in the insertion of non-radioactive isotopes of hydrogen and oxygen within the molecular structure of the water.
This allows scientists to estimate in the currently most accurate way energy expenditure and the average metabolic rate of the person undergoing this test.
The individual subjected to the energy expenditure test by double-labeled water eliminates part of the isotopes labeled through the urine.
From this source, isotopes are extracted and quantified. Then, through complexes mathematical calculations based on the biochemistry of energy metabolism, the amount of calories burned is derived.
NOTE: If you had thought of the comparison with a municipality pedometer bracelet from € 34,99 the answer is: definitely NO! We are on two completely different levels of accuracy.
So, whatever your reaction after reading this article, don't try to justify the discrepancies between the data provided by any electronic bracelet and the results of this research, even if it were a € 1000 tool it would not work.
THE STUNNING RESULTS ON CALORIC EXPENDITURE OF INTENSE AND PROLONGED PHYSICAL ACTIVITY
In practice it emerged that all the individuals examined, subjected to intense physical activity daily, did not burn may more than 2600 calories per day.
Specifically, a maximum of 1.900 calories for Hadza women, who are dedicated to the collection of wild herbs and family care.
While, for men, engaged in the most energetically demanding hunts with arrows and spears, the caloric expenditure amounts to no more than 2.600 calories per day.
The scientists compared this data with the average daily calorie expenditure of a European or an American, adjusting appropriately for the variables of sex, weight and fat mass.
The result: No there are differences.
An African hunter, engaged for many hours in pursuit of his prey under the scorching sun of the savannah, burns about the same calories as a modern average sedentary citizen!
How is it possible?
Scientists are still appalled by this evidence. Furthermore, very few people know about this discovery concerning the functioning of human energy metabolism. In reality, at the moment they don't even know how to explain it in clear and unambiguous terms.
However, there are some hypotheses about it.
THE BODY REDISTRIBUTES CALORIE EXPENDITURE: THIS IS WHY YOU CANNOT LOSE WEIGHT WHEN YOU TRAIN INTENSE AND / OR PROLONGEDLY
The most accredited hypothesis for trying to make sense of this apparently inexplicable mystery of human biochemistry is based on a possible redistribution of energy expenditure in the various compartments of human metabolism.
That is, if the body needs to spend more energy than normal on tasks that involve a lot of physical fatigue (muscle work), then the metabolism could "cut" energy consumption in other compartments considered secondary at that time, such as:
- Immune system
- Reproductive system
- Other metabolic pathways (inflammatory cascade etc.)
In this way, the total energy consumption can be kept around this standard maximum of 2.600 calories per day, even when the body is subjected to particularly intense and / or prolonged muscular work.
This mechanism would also explain the reduction of inflammatory phenomena as an effect of physical activity. We know in fact that physical activity reduces general inflammation.
In this scenario it is as if the fuel (energy), which would otherwise be used to fuel the inflammation, comes hijacked for the needs of intense and prolonged muscular work.
We have an pre-established energy reservoir for a given amount of time. So, the idea of doing grueling physical training to burn lots of calories and lose weight at lightning speed is completely ineffective and also frustrating from a psychological point of view!
ANOTHER ANTI-WEIGHT LOSS MECHANISM
But there is also another mechanism of intense and / or prolonged physical training that works against the loss of body fat. That is, training a lot can hyper-activate the animal brain.
Il animal brain it is that portion of the brain used to control hunger and other impulses related to survival.
This, following physical activity with high caloric demand, perceiving the imminent caloric deficit, can strongly guide you in the search for foods with a high calorie concentration.
So, if you aim for weight loss healthy and sustainable, high physical activity is doubly ineffective.
In fact, not only prolonged and intense muscular effort DON'T it burns a lot of calories, but it could result in one invincible hunger which leads you to more than compensate for what you have lost as a result of muscle work.
MAYBE YOU ALREADY FOUND THAT SOMETHING WON'T WORK EXACTLY AS YOU EXPECTED
As I said at the beginning, I'm sure some doubts about the effectiveness of physical exertion for thin waistline, thighs and buttocks has already arisen for you some time ago. Here, today the research proves you right.
But I warn you: if you go and tell your personal trainer or nutritionist or doctor everything, most likely they will not yet know what you are talking about.
They will be sure that you are wrong. How can you know more than them ... who knows what you understand.
Well, if this happens, you can help them in their professional updating by sending them this article which contains all the references in the "sources and research" field below 🙂
Now, how can you apply the results of these findings to YOUR health and weight loss goals?
The result of these findings is quite clear:
Taking the time and effort to train intensely on a prolonged basis is counterproductive if your goal is to lose body fat.
Human metabolism has evolved extraordinarily efficiently to preserve body fat (because this has always served us to survive the cyclical famines that have always occurred in a natural environment).
Today, finding ourselves immersed in an environment invaded by high-calorie and hyperpalatable foods, the only valid way to get back in shape is to concentrate all our efforts in one and only direction:
Instead of making huge efforts in the gym to try and win the losing battle of calorie consumption, act upstream: before the calories go in in that biochemical mechanism from which they then really struggle to leave.
Not only is this method the winning one for losing weight, but it guarantees you one saving of time (which you would otherwise have to spend on hours of physical training) that you can invest in other aspects of your life.
Obviously we know that "normal" or even moderately intense physical activity is good for health, but beyond a certain limit No.n helps you lose weight, indeed it can often make you bounce back to a high-calorie diet.
I am not against physical activity, on the contrary I have always practiced it in various forms. But it is good to remember that, even from the point of view of health, nutrition takes priority over physical activity.
If your goal is to lose weight, then there is no other way than to focus all your positive efforts in change your eating behaviors to become the kind of person who likes to eat less and eat healthier.
In this way, working upstream, weight loss can be almost automatic and stable.
To transform yourself into a person who loves to eat in a healthy and balanced way, and thus start losing weight effectively and steadily, consult the LoveYourSelf program - the first program with a rational-holistic method for food and weight control.
No it is a diet, but of a finely structured path to learn how self-manage in the food sector and obtain freedom in the relationship with food.
Once you get this kind of natural control with food, losing weight will only be an obvious consequence.
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The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions taken following what is written in these pages.
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