Weight Loss And Exercise

Blood Flow Physics

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Diabetes And Cardiovascular Disease

Energetics

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Trans Fatty Acids

Vitamins

Vitamins - Overview

Weight Control

Weight Loss: Physiology And Psychology

Arguments regarding exercise and weight control are sometimes quite confused and often confusing. A great deal of this confusion surrounding diets is created by disinformation. It is commonly promoted to peddle a diet. Diet is often misunderstood by being interpreted as short-term only. In the more realistic longer-term, it represents an overall eating regime as a systematic (life-long) plan: a way of life. In moderation, no food type need be excluded, but simply consumed occasionally. There is then no denial of something that may still be desired. Damage can occur when poor food quality becomes incorporated as the staple diet.

Carbohydrate intake should be restricted more than a small excess of fat unless the exercise level demands higher levels. High intensity, especially if for long periods, requires sugars to enable it. Unused sugar (carbohydrate) converts to fat in the body for storage and sugar storage capacity (as glycogen) is limited in the liver and muscle. Adequate blood flow can mobilise carbohydrate from an underused muscle (activity dependent). When used up, carbohydrate stores must be replenished or further work will be severely curtailed. A lower intensity aerobic rate then allows fat to be used as the energy source.

Low (aerobic) intensity for long periods enables fat combustion
A high intensity (anaerobic) level burns carbohydrate and not fat

The distinction between a sprint and a 'jog'. A sprint is very short and a jog can be very lengthy. A slow walk for several miles will consume fat almost exclusively. The rate of fat loss is also slow. Fat is a very efficient storage medium for large amounts of work. A lot more low intensity (sustained) work can be performed.

One extreme is the failure to eat: food denial and potentially anorexia. Such a starvation approach will eventually result in a general weight loss, but is also highly dangerous. Depending on the food type consumed, the mix of protein, carbohydrate and fat will vary. Protein repairs tissue and builds muscle that has undergone the stress necessary for hypertrophy (growth). The myth that low impact muscle building will lead to large and ugly muscles (especially for the woman who simply wishes to reduce body weight) is just that: a myth. But, without stressing muscle at all, it will not adapt to deal with any future demands. The more stress and subsequent growth, the more capable and efficient it will become. Women desire to lose weight usually for appearance. A well-toned physique (not necessarily muscular) can be extremely attractive (to males!).

Effective weight loss is more likely to happen if sugar (carbohydrate) is excluded from the diet rather than fat. Individuals who exclude as many sources of fat as is practicably possible and undergo insufficient exercise, will probably still put on fat weight. The diet almost certainly contains sugary food groups. In the absence of correct aerobic exercise, where the intensity reaches a minimum of around 60%, the body will convert the sugar to fat for storage in adipose tissue cells (adipocyte). The result is weight gain of fatty tissue without consuming fat. The diet must be ruthlessly investigated to remove all sources of excess sugar rather than focusing on fatty foods. The possibility of obesity and diabetes type-2 must be considered as a gain in (fat) weight from a sugary diet indicates a large excess of sugar.

Carbohydrate is required to undergo the energetic activities that raise the intensity level to burn off fat. The human body lacks an enzyme to reverse the process by converting fat into carbohydrate. There is a limited capacity in muscle and the liver to store carbohydrate (as glycogen) and any excess carbohydrate is converted into fat. If a certain level of intensity is not reached, fat stores will not be appreciably reduced. Carbohydrate (sugar) must be consumed to provide the energy capability required to burn fat. Body fat will not be touched unless a minimum start-point of activity intensity is attained. Exercise regimes must be gradually 'ramped-up' to achieve this starting point. Maintenance of this level for at least 30 minutes daily will consume some fat, but a continued quality diet is essential to achieve permanent weight control. It's important to appreciate that fat is just the method of storing a potential energy source. Fat is a requirement for some biological and very important body processes. Many vitamins are fat soluble and without it the chemistry cannot operate.

Fat can be used by the body for energy, but energy is a requirement to produce it. This will originate from the utilisation of carbohydrate.The exercise regime and a good nutrient (diet) intake should satisfy any realistic goals. Carbohydrate is an essential for weight control and failure to consume carbohydrate will not enable a sufficient exercise intensity to burn fat. Foods with a high glycemic index will produce rushes of blood sugar and if used in conjunction with exercise can be useful. Caution, however, must be exercised especially if diabetic. Failure to eat properly will not achieve healthy weight control. Eat yourself thin is absolutely true, but if this is not done properly then weight loss may be the result: ill-health will surely follow.

Be aware that food intake adjustments are much more likely to return benefits than simply increasing the exercise level. Ideally the combination of diet and exercise regime should be considered. The efficiency of fat as a (body) storage medium makes it more difficult to remove just by exercise alone. Food intake reduction should precede an exercise regime that should be 'ramped up' gently. Potentially, serious self-harm could result if general fitness levels are low. The body consumes energy (basal metabolic rate) 24 hours of every day to remain functionally active. Reducing the intake of new food will make considerable and relatively rapid changes. Exercise then supplements weight loss plans and does not by itself produce weight loss.