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 Fit V fat

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Posts : 1279
Join date : 2009-07-26
Age : 52
Location : UK

PostSubject: Fit V fat   Mon Jul 12, 2010 3:34 am

This January a 6 month study was published about the comparison between dieting or exercise & diet. Basically there were 3 groups a control group (who did nothing), a group that lowered their calories by 25% & a group that lowered their calories by 12.5% & used 12.5% of their calories on exercise.
This was the most comprehensive study I've seen. For a large part of the 6 months they ate all they meals at the research centre (or took pre-prepared pack lunches), they exercised at the research facility as well 5 days a week. They also had zero drop outs in the study (no one left the project). What they found was both the exercise & diet group lost exactly the same amount of fat - but the exercise group had better results in every health test (cholesterol levels, blood pressure, insulin sensitivity etc) EVERY indicator of health pointed to the exercise group as being in better health.
As I said this is the most controlled human study I've seen on this subject, but it was only done with people using diet & AEROBIC exercise, no weights. I believe it would have been good to have included a weight & aerobic exercise group (as most people who train with weights does aerobics as well). I would also have liked to see a group that trained with no calorific limit as well. But you can't have everything.
Still this does show that exercise plus diet is the way forward for maximum health & neither can be taken in isolation. Two things trainers have said for a long time are:

Diet alone doesn't cut it

You can't out train a bad diet

I think you can say the first has pretty much been proved with this study (& anecdotally the second should be understood by all of us)

I'll put the link to the full study & text of the abstract below:
Quote : (link to the full study)

Med Sci Sports Exerc. 2010 Jan;42(1):152-9.
Caloric restriction with or without exercise: the fitness versus fatness debate. (link to abstract)
Larson-Meyer DE, Redman L, Heilbronn LK, Martin CK, Ravussin E.

Pennington Biomedical Research Center, Louisiana State University, Baton Rouge, LA, USA.

There is a debate over the independent effects of aerobic fitness and body fatness on mortality and disease risks. PURPOSE: To determine whether a 25% energy deficit that produces equal change in body fatness leads to greater cardiometabolic benefits when aerobic exercise is included. METHODS: Thirty-six overweight participants (16 males/20 females) (39 +/- 1 yr; 82 +/- 2 kg; body mass index = 27.8 +/- 0.3 kg x m2, mean +/- SEM) were randomized to one of three groups (n = 12 for each) for a 6-month intervention: control (CO, weight-maintenance diet), caloric restriction (CR, 25% reduction in energy intake), or caloric restriction plus aerobic exercise (CR + EX, 12.5% reduction in energy intake plus 12.5% increase in exercise energy expenditure). Food was provided during weeks 1-12 and 22-24. Changes in fat mass, visceral fat, VO2peak (graded treadmill test), muscular strength (isokinetic knee extension/flexion), blood lipids, blood pressure, and insulin sensitivity/secretion were compared. RESULTS: As expected, VO2peak was significantly improved after 6 months of intervention in CR + EX only (22 +/- 5% vs 7 +/- 5% in CR and -5 +/- 3% in CO), whereas isokinetic muscular strength did not change. There was no difference in the losses of weight, fat mass, or visceral fat and changes in systolic blood pressure (BP) between the intervention groups. However, only CR + EX had a significant decrease in diastolic BP (-5 +/- 3% vs -2 +/- 2% in CR and -1 +/- 2% in CO), in low-density lipoprotein (LDL) cholesterol (-13 +/- 4% vs -6 +/- 3% in CR and 2 +/- 4% in CO), and a significant increase in insulin sensitivity (66 +/- 22% vs 40 +/- 20% in CR and 1 +/- 11% in CO). CONCLUSIONS: Despite similar effect on fat losses, combining CR with exercise increased aerobic fitness in parallel with improved insulin sensitivity, LDL cholesterol, and diastolic BP. The results lend support for inclusion of an exercise component in weight loss programs to improve metabolic fitness.

Oh yes as a side note Larson-Meyer is the same person who wrote Vegetarian Sports Nutrition (to take a look at that book click on the link if you've not seen it before)
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Posts : 160
Join date : 2010-04-01
Age : 56
Location : USA

PostSubject: Re: Fit V fat   Wed Jul 14, 2010 11:41 am

Foreward by that Ultra Marathoner, Jurek.

Interesting results, sounds like a decent book. Good analysis.


Lots of guys really put up a sweat, hope that doesn't sound crude, when they work out with weights. It's something to associate with cardiovascular work but I've seen plenty the other way.
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