THE SKINNY: Exercise Makes You Fat & Hungry
Posted by Steve Pfiester
Before we start, lets just agree to disagree… Dont you dare hit dislike at the bottom of this blog just because I’m not saying what you want to hear. This is what you need to hear.
By far, the most asked question I get is either 1.) How many calories should I eat to get in shape? orrr 2.) How much cardio should I do to lose weight? Commercial media has sold us a bunch of schmedge. Dieting will not get you “in shape” and cardio inherently is not the best tool to lose weight. Chill out and keep reading…
What I mean is, “dieting” will not affect important aspects of your physiology, ie: Dieting will not increase VO2 max, peak oxygen uptake or aerobic capacity, nor will diet increase stroke volume, the volume of blood pumped from the left ventricle of the heart with each beat, nor will diet increase your strength or flexibility. Savvy? Likewise, any exercise, including cardio, though it expends calories, is not the means to an end for weight loss. Exercise will increase caloric output which in turn directly increases our appetites to replenish used energy exponentially, so that your body is prepared for more caloric expenditure next time you need it.
Downfalls of diet and exercise:
As soon as we start to decrease our caloric intake, or “diet”, our metabolism will begin to decrease to preserve our energy stores, which in turn makes us less prone to feel energetic. The other bad news; as soon as you begin to exercise, or increase caloric expenditure, your appetite will go through the roof – and you will want to eat everything in sight (again this is in response to your body preserving energy stores). In other words, as soon as you start a diet and exercise program, you will be hungrier and lazier than ever. It’s just primal. However, there are many things we can do to combat this evil problem.
Life vs Looks
Your body, biologically, is more interested in survival than aesthetic appearance. Unfortunately in the commodity of physiology, fat is more valuable than muscle, and muscle requires a hefty luxury tax. Lean muscle is rather useless for your body in the realm of survival… but it looks so so good. So now what?
If you want to lose weight, you are going to have to eat less calories than you expend. If you want to get in shape, physically and physiologically, you are going to have to exercise. But Steeeeeve, you just said that will make me lazy and hungry. Yessss Jedi, but the force is strong in you. Here is the good news…
Trick Your System
How can I diet without slowing my metabolism down or losing energy? We must retrain our bodies so that energy is constantly being deposited. If your body will always have dietary energy, small meals being deposited, then your body will have less need to store energy for long periods. This takes work to “trick” your body because energy storage is primal, and it feels so good to indulge. Try eating 5-6 small meals a day. Stay away from foods that will spike your blood sugar and require your pancreas to secrete large amounts of insulin, as this gives your body momentum to store energy for longer periods of time… (as fat). Stay away from foods that are high in carbohydrates, like breads, starches and sugars.
How can I benefit from exercise and not end up eating a horse?
If you pair exercise with decreasing your caloric intake you will be amazed at the response you will have. Diet and exercise together will give you exponential results, and you will find yourself skinnier, toned, and in great physiological shape. But how? “Steve you just said I’d eat more if I exercise”.
In the same fashion you eat when you diet, 5-6 small meals per day, and keeping your food choices responsible, with very little breads, starches and sugars, your body will feel more satisfied more often. Your blood sugar will start to become very stable and less distressed triggering the hypothalamus to request food, or your pancreas to secrete insulin. Eating more often is easier on your digestive system, increases circulation to the brain, and preserves muscles mass just to name a few phenomenal things you can start to expect. So please please, diet to lose weight, exercise to get into shape, but put these two disciplines together and be amazed at how you can look and feel.
About Steve PfiesterCertified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.
Posted on January 7, 2012, in BLOG VOMIT, Diet, IN MY HEAD, Motivation, NUTRITION, Reality Check, Ugly Truth, Uncategorized, WEIGHT LOSS and tagged changing lives, diet, feeling fat, fitfluential, fitness, fitness profession, funny, hunger, life, motivation, personal training, sabotage, staying focused on results, weight loss, what motivates you, will power, working out. Bookmark the permalink. 8 Comments.