QUESTION: Dear Tom, once again the traditional scientific community and the fitness community willhave to butt heads. I just read a news story on yahoo about a recent scientific studywhich debates diet vs. excercise when it comes to taking off the pounds. Basicallyit says the opposite of what you’re saying. You say lift weights, exercise more and burn more calories to lose weight.This study says that diet (caloric restriction) or exercise take off the pounds equally and that this”challenges many of the popular tenets of the multibillion dollar diet and fitness industry.” The study also said that building more muscle doesn’t help you lose weight either. I’d like to know what you think… Here is the link to the story:
ANSWER: It’s absolutely true that you can lose weight – at least short term – withany sufficient calorie deficit, whether created by reduction of food or by anincrease in exercise or a combination of both. Some people choose one or theother for a variety of reasons.
For example, I know some people who are wheelchair bound and I even know onequadriplegic. They have all lost weight only with dietary restriction, in somecases, because they had no other choice. I also know some people who were morbidlyobese and had serious orthopedic problems and health complications (making exercise difficult at first), who chose to get started only with dietaryrestriction, and they added the exercise later. They also lost weight.
But for able bodied people, I choose more exercise and more food (whilemaintaining the necessary deficit), rather than less food and little or noexercise, because I believe the former is far superior.
You’ll get all kinds of conflicting opinions on every aspect of fitness andweight management – not just from the layperson-targeted diet book bestsellersbut right from the scientific community itself.
But honestly, I think that the fact that we need to exercise – for health, quality of life AND forimproved body composition – is such a common sense and intuitive conclusion thatI find it almost comedic that there is any debate about it at all.
But I can explain why there is – and always will be – a debate:
It’s because the diet industry, as well as the magazines and the news media, thrive on novelty. Without “what’snew,” they have no story. Nobody wants yesterday’s news. People want to hear about some cutting edgenew revolutionary study… and they cross their fingers, and pray and hopethat THIS TIME, THIS will finally be the real magic bullet that actually works.
The industry and news media also thrive on being contrarian: If you REALLY want to get someone’sattention and/or really get under their skin, challenge their most cherished preconceivedbeliefs and notions about exercise, nutrition or anything else in life.
If an authoritative source suggests that you are doing it all wrong… then even if you look in themirror and see fabulous results, you will tend to doubt yourself and dismiss what you see with yourown eyes, which is proof of what works for you, and you’ll bite on the newer, morenovel baited hook, whether out of fear or even pure curiosity, abandoning whatwas already working for you!
This is why I keep harping on all my readers and clients about why you have tojudge your approach based on your results. Do more of whats working – even if it’s the opposite of what everyone else is doing. If what youredoing isnt working, then try something else… and whatever you’re doing, youd betterkeep the long run in mind, because lots of stuff that works in the short term is detrimental in the long term.
Best part: This formula works even if you’ve never read a scientific study in yourentire life! It’s simple observation of effects and their causes.
Inability to lose weight is not the epidemic — failure to keep our weight under controllong term is the epidemic and thats partly a result of quick fix thinking insteadof long term thinking.
The reasons for exercise go FAR beyond mere weight control. Even the Ravussin study quoted in today’s news story (Jour Clin Endocrin Metab, 2007), highlighted the importance of exercise for your health. They weren’t saying ‘don’t exercise’, they were questioning whether an exercise induced energy deficit is any diferent than a diet induced energy deficit in weight loss/body composition and body fat distribution. I read their paper and theyconcluded,
“Exercise plays an equivalent role to CR (caloric restriction) in terms of energy balance; however itcan also improve aerobic fitness which has other important cardiovascular andmetabolic implications.”
Also, there’s certainly no debate to speak of when we’re talking aboutbuilding and maintaining muscle. Calorie restriction without resistance training more easily results in losses of lean body mass. Lets see how much muscle you can build and what your body looks like by dieting without anytraining! Can you say, “skinny fat person?” People sometimes criticize bodybuilding and training only for vanity purposes, but let’s face it: Don’t we ALLwant to LOOK good as well as feel good and be healthy?
Countless studies demonstrate the impact of resistance training on our healthas well, short term and long term… From improved insulin sensitivity toincreased bone density to improved cardiosacular health to better mobility and quality of life as we age and even to improved psychologicalhealth, and the list goes on and on from there.
The scientists may be divided on the issue, but I think the majority of fitness experts who are down in the trenches, myself included, will tell you that the combination of both exercise andcaloric restriction is superior to a deficit that is created by food restrictionalone – not just for health but for weight loss and weight control.
Here’s a paper that says so quite specifically and directly disputes the findingsof the new Ravussin study:
Stiegler, Sports Medicine, 2006, 36(3):
“Exercise training is associated with an increase in energy expenditure, thuspromoting changes in body composition and bodyweight. The advantages of strengthtraining may have greater implications than initially proposed with respect todecreasing percentage body fat and sustaining FFM (fat free mass). Research to date suggests thatthe addition of exercise programmes to dietary restriction can promote morefavourable changes in body composition than diet or physical activity on its own.”
What about all the research that shows us how metabolism slows down with foodreduction, but increases with both resistance and cardio training? Sure, very lowcalorie diets may extend the lives of laboratory rats, but in humans, they can cause a lot of potential problems, some of which havealready been discussed in chapter 2 of my book Burn The Fat, Feed The Muscle(www.burnthefat.com) and in further detail at the www.burnthefatinnercircle.com sitein our recent discussions of hormones such as leptin. These problems are onlyexacerbated with lack of exercise.
And what about all the studies which show that exercise is critical for the longterm maintenance of weight losses? That is a HUGE point: Maintenance! did everybodyforget about that part? Most people are so caught up in quick results, they dontthink about the long term implications of their actions.
Heck, its EASY to lose weight FAST with severe calorie restriction – withlittle or no exercise… but is that really the smartest way to do it when youlook at the big picture?
take a look at this study, which alludes to agreement with ravussin regardingshort term diets, but also points to
the critical role of exercise in long termmaintenance:
How to maintain a healthy body weight”, Astrup, Int J Vitam Nutr res, 76:4, 2006″:
“whereas increasing daily physical activity and regular exercise does notsignificantly effect the rate of weight loss in the induction phase, it playsan important role in the weight maintenance phase due to an impact on dailyenergy expenditure and also to a direct enhancement of insulin sensitivity.”
And here are some others that suggest exercise + diet = better than diet alone forweight loss and especially for long term weight maintenance:
Saris, Int J Obes relat Metab Disord, 1998:
“Physical activity is a critical factor contributing to successful body weightregulation in lean and obese individuals. Physical activity facilitates weightmaintenance through direct energy expenditure and improved physical fitness.Metabolic effects on lipid mobilization and oxidation and morphological/biochemicalchanges in the muscle fiber, contribute to this successful regulation of body weight. ”
Saltzman, Nutr rev, 1995:
“The role of energy expenditure in energy regulation remains a subject ofcontinuing controversy. New data have emerged from studies conducted over thelast decade demonstrating that energy expenditure is a critical factorcontributing to successful energy regulation in normal individuals, as wellas to the disregulation of energy balance that characterizes obesity. Reducedenergy expenditure appears to facilitate weight gain in individuals susceptibleto obesity and also appears to reduce the extent of body energy loss duringundereating in both lean and obese individuals. “
Walberg, Sports Med, 1989:
“Treatments relying only on energy restriction commonly cause substantialloss of lean tissue…”
These are only a handful of studies and there are a lot more like them. HoweverI realize as well as anyone that you could easily spend days or weeks studyingand summarizing all the scientific literature, only to report back the followingconclusion as a result of all your trouble:
“Exercise might help improve weight loss results, but more research is needed.”
Wow. A lot of help that is. I’m glad to see all those research dollars and Universityresources going to such good use! I think certain members of the scientific community should grow some kahunas and make some definitive recommendations based on the existing data plusobservation of real world results.
I will:
I believe that the human body is the only machine on the face of the earth thatwears out and breaks down from not using it enough
I believe that much obesity and disease are a direct result of inactivity.
I believe that much of the deterioration that happens as you age is a directresult of a sedentary lifestyle and a loss of muscle
I believe that cardiovascular exercise + weight training + a calorie reductionis far superior for fat loss purposes than a calorie reduction alone, bothin the short and long term
I believe that dieting alone (calorie restriction) is a very short-sighted and incomplete approach to a multi-faceted problem, and it requires a complete change in one’s lifestyle habits to achieve long lasting results, including better health and better body composition
I believe that everyone who is able bodied should get some type of physicalactivity almost every single day
I believe that for optimum results in body composition improvement thatanyone who is healthy and physically able should get involved in weight training 3 days per week (sometimes more for athletes, etc)
I believe that for optimum results in body composition improvement, anyone who is healthy and physically ableshould perform at least 3 days per week of fairly vigorous cardiovascularexercise and they may increase their frequency, intensity and or durationof the exercise as their results dictate.
I believe that certain people should stop being so lazy, stop makingexcuses and get their butts moving! Use it or lose it! I believe that more people should stop taking their bodies for granted and start appreciating that those wheelchair bound individuals I mentioned earlierwould give anything to be able to run or ride a bike
One last point: This article on Yahoo news about Ravussin’s study and his conclusions do highlighta very important fact that I don’t want to dismiss:
What is most important in the end is the energy balance equation.This IS important!
Too many people keep looking for some kind of “diet magic” or “metabolic advantage” -whether in the form of a special diet technique, new-fangled exercise program or amagic fat burning pill – that will override the law of energy balance, but in the end, no matter how much you protest – it always, always, comes back down tocalories in vs calories out.
Gang, you can make this as incredibly complex as you want, and get horribly lostin nutritional biochemistry, exercise physiology, and piles of research papers, or you can just boil this wholeweight loss thing down into its essence:
You need a calorie deficit to lose weight…
This wasn’t necessarily a “bad” study, although certainly I’d like to see some researchers do the same type of study with intense cardio plus weight training. My main concerns about this story are:
(1) that people may misinterpret the findings as “permission” or even a “recommendation” not to exercise, and
(2) that if people in the diet/fitness industry start using studies like this as “ammo” for their”easy”, “no effort” starvation diet programs with “no exercise required” pitches,then that will be very disturbing, and will be sending people down thewrong path.
I hope that fitness professionals will continue to emphasize the importance ofexercise – resistance plus cardiovascular – and avoid jumping on the “exercise is bad” or “exercise is unneccessary”bandwagon, for sake of selling their wares, as unfortunately, that looks like it could be thenext novelty and new trend.
Train hard and expect success.
Tom Venuto, NSCA-CPT, CSCS
Author, Burn The Fat, Feed The Muscle
www.BurnTheFat.com
www.BurnTheFatInnerCircle.com
PS You must have a calorie deficit to lose fat. But you can get that deficit in different ways. I propose that creating your calorie deficit with a combination of mild foodrestriction + cardio + resistance training is the optimal method for fat reductionand long term maintenance… in other words BURN the fat… FEED the muscle! If you’dlike to learn more about this approach, please visit the Burn The Fat website at:
im with you all the way you are right..tranning also makes your mind more alive and healthy…i have been training for 2 years now and also have a 6pack…dieting i think is short term .i know a lot of people that went on a strict diet and lost a lot ..but looked bad no definition on the body …and then they go back to where they were seen it so many times..but if they did some trainning it would be difent…im with you all the way…they should have made a study in how many people stay on a strick diet..and those who train 3 to 5 times a week and keep it off for ever ..
Hi Tom,I do agree with your whole theroy of training hard, and it has worked wonders for me. Having lost around 9kgs [from 83kg to 74kg, height: 5feet 11inches] over a period of 100 days. And all i do is have a controlled diet and cardiovascular exercises for an hour five days a week;and yes your Burn the Fat weekly has been quite inspiring by itself. Thanks a lot.Trained hard and successed.Regards,Ashish
The fact that you can loose weight by just dieting has never (to my knowledge) been a question. The issue is can you keep it off without a major change in lifestyle, in every aspect of your life. Diet should be a healthy combination of good, natural, unprocessed foods (to the large part) and as much movement as your body can cope with. Any other method will eventually reverse the any weight loss you have achieved as soon as you stop dieting. The term diet implies a term event not a life habit.I have found that the weight comes off more slowly when you combine healthy eating and exercise but in a very positive way. Weight loss isn’t about pounds alone, but body fat composition. I prefer to have more lean muscle and less fat than just see the numbers shrink, because they frequently yo-yo, if it is just water weight which is what you lose in a quick fix diet.
Of course “they” are going to recommend diet over excercise. They want to sell more diet food which keeps you fatter without an end to your big butt in sight. Exercise combined with proper nutrition is the only way to lose fat permanently. If you are looking for a sweat-free easy way to a fit body you don’t really want it that bad. When you finally make up your mind and start taking responsibility for your health and appearance that is when you will stop looking for the easy way out. Until then you are wasting your time. Thanks Tom for your inspiration!
Tom, I’m still astonished at the results I’ve been getting since I started BFFM – it works for me and that’s enough for me. Just the changes to my cardiovascular health (cholesterol and other lipids) has left my own doctor speechless. I’m loving the changes I’ve been making in my body composition. It’s nutrition + cardio + strength that’s working for me – oh, and I must not forget setting goals. Funny, I think you may have talked about all that somewhere :)Best,Dave
Tom:Agree completely and have had good results over the 60 days since I read your book BFFM. My question goes to the specific question in the study about increased metabolism post exercise – for me this “seems” to be very real – I can actually feel my body “reving” for several hours after I exercise. Is this a figment of my imagination, some other phenomonum, or is actually happening?What do you think of the study’s dispute of this claim?
mark, the increase in metabolism you experience after training is EPOC — excess post exercise energy expenditure and it is VERY real! Yes, indeed exercise of sufficient intensity increases your metabolism and this is a hot topic lately and the research supporting it is there. In fact, there are plenty of fitness professionasl today who are saying not to put so much emphasis on the “metabolism boosting” effect of food choices, meal frequency, etc, because those factors pale in comparison to the huge boost in metabolism that you get from weight training and from intense cardio! Exercise rules at increasing metabolism. Your nutrition supports your exercise and promotes great health.
To quote an old Guru, there are three things your body must to to stay alive and healthy. First you have to breathe, second you have to eat and third you have to move.If you stop breathing, your body will die quickly. If you stop eating, your body will start to die after 30 days and if you stop moving you’ll just get fat and die slow and painful death.In my personal experience, if I want to stay healthy and trim I must eat a healthy diet, exercise and breathe. I’ve done the starvation route with anorexia nervousa until I was days away from a full renal shutdown. The irony of this is that I still had body fat and no muscle wieghing in at 78 pounds! With a low calorie diet and no exercise, I packed on the pounds like there was no tomorrow. With a healthly diet and a varied exercise program the fat is falling off of my body!It doesn’t take a rocket scientist to know that you must eat a healthy diet and exercise if you want to live a long and healthy life. It is my experience, this new report is just the latest fad diet and dangerous to a healthy body.I know of one woman who was so morbidly obese that she had a hard time walking. She went to her doctor in order to get a prescription for a motorized wheel chair and received it. Less than three weeks later she died. Her doctor blames the excess weight and the fact that this woman never had to take a step again.
Tom, as you say there is no doubt that if you starve yourself you will lose weight. You will also compromise your health due to nutritional defecits. There are people in our world who experience this not by choice, eg Dafour in Africa at the moment. These people, if aid gets to them, may not die now, but many who survive will have health effects of starvatiuon for the rest of their lives.We are lucky to have the opportunity to eat well and work hard – anyone who eats a nutritious and sufficient diet without overindulging and gives their body the work it needs to attain and keep good condition, can lose any excess weight and keep it off.
I can’t believe this article! Very funny… I think it’s purely a marketing ploy for the diet dollar!You can’t go past Nutrition + Cardio + Resistance.. it’s a no brainer.I know of a lady who went on one of those liquid diets where you have 3x shakes a day & only very restricted food.. She lost a hell of a lot of weight, but was saggy & “skinny fat”.On the other hand, I lost 8kg through the winning combination!My body is toned, strong and defined. My skin is glowing & my hair is healty & strong, I feel great & I’m eating real food & not getting hungry!Spread the word Tom..
Hi,I completely agree with you guy’s, I mean myself for instance, last year I went on a strict diet, that lasted 3 months…. I constantly watched what I ate and when I finally went back to normal eating, I gained back all the weight I had lost and more! so dieting is really short term but does work without a doubt! Exercise however, gave me the feeling of fitness and health while I ate what I wanted, which is what I think should be the goal! I think the real secret to losing weight and achieving your goal weight eat small amounts of food as you said Tom but, exercise as well! That is completely true! no matter what the case, exercise is part of the routine, just consider for instance the amount of walking an average person does in a day! my sister eats 7 times a day, small amounts of what she wants to eat, afterward she’s at the gym… and she maintains her size 6 figure even after 2 kids! exercise can really do wonders!
Hi TomI couldn’t agree more with your comments. I just want to say that I really respect what you’re doing. In today’s world of information overload it’s important that there are people like yourself that can simplify things and present fundamentals that can help us live healthier lives. It’s evident that obesity rate is on the rise and in my opinion it’s simply because of lack of proper education on the subject. I belive that by simply including something like your BFFM program (or something along that line) as a mandatory class in schools would be extremly beneficial. Have you ever though about that? Thanks again for everything!
This is just ridiculous. There are three things that matter to be healthy and change your weight or body composition.Food.Exercise.Determination.Who cares what the balance is? Without working with all three, you be where most of America is–fat and looking for the miracle cure. It doesn’t matter what burns the most calories. It matters that you have the determination to do it, and the desire to stay healthy when you get there. I don’t think this is challenging your advice, I think it’s just a way to rile people up and let them feel good about themselves for being lazy and not exercising.Lame. If you want to be lame, don’t exercise.If you want to work for the best body for you, pay attention to your diet, your exercise, and your motivation. And remember, “everything in moderation, including moderation” (Barry Effron).
Hi TomI have just recently completed Dr Cohen’s Lifestyle eating plan having started in October 2006 and finished with the refeed programme 13 January 2007, during this time I shed 19,5kg. Although I did do some light exercise during the second month my weightloss and centimetre loss was unbelievable. If one is prepared to stop there well and good, but now I will begin the necessary gym work to firm my body up.So yes, you can lose weight and centimetre’s without exercise but if you want a really good firm healthy body this will only come from effort in the gym.I have a friend who followed the same diet and refeed programme without gym then followed it up with gym and has not gained any weight at all. This was two years ago. Lifestyle diets are there to change your eating habits, if you revert to your old ways of course you will gain all your weight back.Thank you for all your advice. I have read your book BFFM and used your good advice when eating on Dr Cohen’s Diet.
Hi Tom, so this is what we pay scientists all that money for, so that they can come out with half baked studies, that prove absolutely nothing. Anybody who has lost weight nows that in order to lose the weight you need to eat properly and exercise in order to start your metabolism burning. If you are a bigger sized person and you eat less and exercise more, of course your going to lose weight, because you have introduced something new to your body. But what happens when you reach a plateau and your body realises that it needs those extra calories to keep your metabolism burning. I recently reached that plateau after losing 41kilos only to put five of those kilos back on because I wasn’t eating properly and was trying to still lose the weight. I was finding that I was so hungry that I would automatically reach for the chocolate or potato chips. I can now vouch for the fact that while I was eating that way my weight loss was stagnant, I have started eating 6 meals a day and finding that I have enough energy to exercise and guess what my weight loss has kicked in to gear. Best thing I ever did was to eat more food!
I’ve lost 35kgs in the last 2 years and went from an obese 112kgs to a ‘normal’ (according to the BMI chart!) 77kgs just this week.In the first year exercise was the key! I watched weight fall away while still enjoying beer and burgers more than i should have! Each time i hit a wall i improved my eating a little and dropped a load more weight! As i got towards my target the weightloss became harder and eating right became the key!Either way exercise had to exist somewhere or you lose very little!So my comment on this article would be that both exercise and good eating have to co-exist and the stage of the fatloss program will determine which one needs the most attention!For me now it’s healthy eating at around 1600 calories a day and doing an average of 600 calories a day in exercise between cardio and weights. I’m losing around a kilo a week and estimate my BMR to be arouind 2200 calories. I’m running an experiment to see what boost the exercise gives my BMR. Email me if you want to know what im doing. grimes[dot]david[at]gmail[dot]com (don’t let the web bots bit!)Dave
While I don’t do muscle training like many here do (I recently started to become more active, and since I’m asthmatic my doctor recommended that I do aerobic exercises/activities to help increase my air capacity), I love reading the Burn The Fat newsletter since it aligns with everything I’ve learned in martial arts/high school/college/from my doctor, unlike many diet/exercise related publications. However, in my college nutrition class, we discussed this very topic: An unneeded calorie saved (not eaten/burned off) is a little bit of health earned, regardless of the method. Yes, a controlled diet can lead to weight loss, and if the diet can be held to in the long run, it will have the same effect pound-wise as the equivalent amount of exercise. The Cambridge diet (the most well known commercial product related to VLCDs and LCDs, which are based in pretty solid science) works for this reason.Mr. Venuto, however, is very correct to reiterate the other benefits of activity: cardiovascular health, increased flexibility, more energy (in my case, fewer asthma issues), etc. In other words, this study does nothing to hurt the idea of sensible diet with ability-appropriate exercise.One nit-pick: the reason why scientists don’t “grow some kahunas” and make definitive recommendations is that scientists (most of them, anyway) are in the business of certainty. To make unproven generalizations could ruin credibility, making money for further study nearly impossible to obtain. Science often takes many years to “prove” an idea (spontaneous generation didn’t get totally disproven until the late 1800s, and scientific inquiry into the topic started in the 1600s…That’s about 200 years for a basic tenant of biology). Let’s not forget the sheer expense/time that goes into ethics committees, the actual study (remember, except in some rare cases, only one thing is studied at a time), publishing to a scientific journal (which, as I’m learning, just sucks sometimes), doing more research, recommending to the appropriate public/private, doing more research to convince whatever agency that the recommendations are valid, possibly human trials (if relevant), and then, if the idea is still viable, the seemingly simple task of getting the idea to the general public. Oh yeah, and then there’s the “lay-scientists” (read: conspiracy theorists, quacks, people with good intentions but little technical knowledge of the subject, lobbyists, politicians…) who need to be addressed.
Its true, both will do the same thing, but the key is not to lose weight, but instead, condition yourself a body that will lose its own weight. In other words, get your BMR ticking along like a well oiled machine and the rest is easy. But in order to do that you need to exercise – if you have more lean mass, it will chew through more food. And quite frankly I’d like to have the body that loses weight while I sleep.
it seems to me that almost every time a new scientifc study is published everyone throws up their hands and says ‘this is change everything’. anyone who has tried to lose weight could tell you that it you change your diet to a healthy one you will lose weight. however anyone that has tried to build muscle knows you need exercise. i dont understand this preoccupation with weightloss. surely it is far more intelligent to be aiming for being fit and healthy with a decently developed body.tom i agree with your comments. keep up the good work
You have hit the nail on the head Tom in regards to both the dietary and exercise considerations as well as the media’s need to sensationalize news stories to boost readership.From personal experience I now eat twice as much as I did before but have lost more fat in the last 12 weeks more rapidly than I have for the 6 years prior.I think it is also human nature to want a “magic bullet” or a new “cutting edge” technique to solve their problems. Eat right and exercise just isn’t “sexy” for most people hence the explosion in cosmetic surgery and liposuction, etc.Cheers,Adam
Upon reading the yahoo article, I really did not find anything wrong with the claim. If one would really just limit the article to what it claims, it is quite true: Both diet and exercise are equally good at taking off the pounds. And Ravussin is saying here that they are only equal if energy deficit are the same in each case. Please take note that the claim is made only about weight reduction.Furthermore, the article mentioned reduction in body weight, fat mass, and abdominal visceral fat only. It never mentioned any changes in muscle mass on the subject ( a factor in body composition), never mentioned testing for physical fitness (a factor in health), never mentioned profiling for any psychological “high”, contentment, boredom or happiness for the duration of the study, and never mentioned if those factors or tests were even considered or carried out. In other words, this study does not really “debates”, it only supports the point that you only need to have energy deficit to lose fat. It does not debunk exercising: a study has to do more than that. In fact, according to the article, Ravussin said that exercise is “crucial to health”, an admission of its usefulness beyond having an energy deficit.But you did a good job, Tom, of stressing the importance of correct balance of exercise and “dieting”. The article mentioned the worth of exercise in passing only, 2 sentences, a very low profile compared with entire length at the article. Readers who are not very discerning could be misled about what the results are actually saying. More power, Tom, for being there to point out these things to us who does not understand much of these.I would like you to comment though on the other part of the article which intrigued me. I will quote it here (for cross referencing, I added those numbers in the quoted text):”(3) And their carefully controlled study added to evidence that adding muscle mass does not somehow boost metabolism and help dieters take off even more weight……Ravussin has published other studies that also dispute the idea that exercise builds muscle that helps people lose weight.”If anything, highly trained people are highly efficient, so they burn fewer calories at rest,” Ravussin said. (1) Dieting alone also did not appear to cause the volunteers to lose muscle mass along with fat, Ravussin’s team found. (2) “There is a concept that if you exercise, you are going to lose less of your muscle,” he said. But his team found no evidence this is true.”I think there are three ideas here that are more intriguing to me than the rest of the article : (1) Dieting alone does not cause muscle mass loss? Did he used subjects who are sedentary, or not muscled enough from the start, or dieters who were maybe never active themselves prior to the study and have no muscles to lose anyway? (2) Any scientific study that contradict his claim that with exercise, we do not lose less amount of muscle but depending on the exercise, would even gain muscles? Isn’t it that body builders gain muscles as I did, and I lose these muscles when I slackened off? (3) I’ve read somewhere that the increased muscle mass do increase metabolism and adding to the energy usage. More muscle needs more energy, right? He talks only about more efficient muscles, not more mucle cells themselves.Thanks & regards.
After reading the comments and the article. Ive realised that although you lot make it sound so easier. For a fat person it isnt. Its harder to excercise and if that persons been on a lot of yo-yo diets they may lack motivation to keep trying.Also people keep saying that “diet” is a short term thing. “diet” is not only a short term thing, everyone keeps saying that they eat lean meat and veg etc. that is what is known as a balanced DIET so in effect everyone is on a diet whether or not they are trying to lose weight.I think that people should aim towards a balanced diet and try to change that aspect of their life first and then gradually introduce excercising into their lifes when they can.
I too think that by mean of good nutrition + cardio + weight training is the best method for staying lean, strong and fit for-ever.As what Tom said “Don’t be lazy, just move your’s butt” and soon you will being going all the way to healthy lifestyle.
Tom, I agree with what you are saying because your philosphy has really helped me. At the age of forty something, after a lifetime of starvation diets I was at the point when I was gaining weight WHILE still restricting food. I was at my wits’ end, because it was happening faster and faster.I switched to your philosophy out of utter desperation three years ago with very good results. They may well have been spectacular, if I had time for more intense training, which I do not. I can only do maybe 10 minutes resistance training in the morning, same evening. More sweat comes from revving up the lifestyle: I walk to work and back (with a steep hill involved). walk up stairs, dancing , go swimming, skating, etc , but at purely recreational level. I do not do any diet, just try to eat healthfully and moderately, without starving and without pigging out, do not touch fast foods and sugar in any guise but other than that, all foods are OK with me.I may still be size 12 rather than 8, but even so, all my middle age spread is GONE, I have flat tummy, firm arms and thighs, and very high energy level. What a difference to the time I was dieting all the time but feeling too weak for any sort of exertion. (main reason, in my opinion, why most dieters do not want to hear about exercise) . Thank you Tom – no one would ever convert me to any wonder diet, and no exercise is no bonus at all. Marzena
Hi Tom, common logic is telling me that these studies are as flawed as they get. I have NEVER even considered that more muscle does not equal a greater energy need?…!!! They should get to grips,and use some body builders along with normal people in their next study. Lets label their new findings as “free muscle” or something as you do not need to eat more to maintain it after you gained it. And … OH YEAH, do you agree with what they said that “fit and people who exercise regularly are more “energy efficient” “!!?!?!?!?!??? would you agree with me if I said more “oxygen” efficient ? As you said … a calorie = 1degree C up on every liter of water…. how do these people get it right to heat themselves with less calories ? I dunno, it just doesn’t sound right.
Of course you lose weight! But you’re losing muscles and solid mass (which are heavier than muscles), bone structure as well. Who wants to lose weight that way? Not me, that’s sure. I rather keep some weight and burn fat with hard work than lose my muscle and bone tissue in order to achieve minimum weight.
Hi TomThanks for your response to the recent news story.Why are we still debating this issue? It has be proven again and again that exercise + healthy eating = healthy person.I agree with the comments above about how easy it is to lose weight by just limiting calorie intake. But feeling and looking healthy is a combination of living well and taking care of ourselves. Lets not be swayed by these gimicky news articles.
From what I could tell from the study there is just not enough information to support the bullet points of the Reuter’s article. First the sample rate is small with 12 people on calorie restriction vs. 12 people on exercise and calorie restriction and second the duration of the study was only 6 months.So my questions would be:1 – What exactly were the exercises performed including any resistance training (if any) and the duration and weekly amounts if there were?2 – Just how much muscle was gained by the respondents in that 6 month period? I can only imagine a pound or two if they went at resistance training with any vigor or structure.3 – How would this compare to an individual who has trained for 3 years and gained perhaps 10 pounds of muscle? How would that comparison then effect metabolism never minding all the other positive implications for longevity.The other thought I have is how does the intent of this study fit in with the main body of work of Dr. Eric Ravussin, Ph.D. in which the focus seems to be severe calorie restriction over a long period of time (read that as being hungry every day) in increasing longevity. There also seems to be this drive at the The Pennington Biomedical Research Center to generate multi-million dollar grants and contracts and I wonder how this “news release” fits into that.
Tom, first I am delighted to have this opportunity to thank you, I read your book last October and it has literally changed my life; all aspects of my life.Since reading your book, I have lost 10% of my total weight and over 30% of my body fat percentage. I look good, feel good and I have received such comments from other members of the gym as ‘you are super fit’, ‘are you a marathan runner?’ My weakness is the weight training, I find even light weights hard work, but I will not give up.You were right when you wrote that the first chapter goal setting and positive thinking was probably the most important.I will never ever even consider going on a diet again, I strongly believe having had the good fortune of reading your book that the only way to achieve both physical and mental health is to set goals, eat a balanced nutrious diet, drink plenty of water and exercise.I celebrated my 40th birthday last week and my future looks extremely bright, once again, thank you.
Dear Tom,This is a ridiculous new claim by the diet industry, one that is destined to be short lived for any of its many floors.a) most people without realising want a lean body that has underlying evidence of conditioning, and dieting doesn’t give you this.b) the endorphins released from hard work and conditioning help our mind enjoy the process of losing weight, if you completely hate the restriction of dieting and you take away the feel good factor of training, the chances of reverting to a diet laden with ‘comfort’ or feelgood food are very high.c) working hard gives you the ‘license’ to eat more enjoyable and a wider range of food, and still have the benefits of someone who has to stay on a permanently lower calorie deficit diet.d) muscle is Metabolic!e) who has the best bodies? people that engage in sports/conditioning!f) these claims are ridiculous
Bollocks!I have been out of action for 6 months due to a ruptured acl (have now had a graft/surgery) and although I have not changed my eating habits ( I should have!), I have gained weight.Exercise DOES aid weight loss and even more importantly, is beneficial in terms of good health. Here in Australia, the lack of exercise is now one the major contributing factors in heart and associated disease and death.Encouraging people to be less active, for most reasons is extremely unsound advice!Love your newsletter!
TomWeight losses from calorie restriction versus exercise are not created equally. With calorie restriction your body breaks down both muscle and fat to supplement feeding itself. The classic problem is that people get “fatter” where the ratio of fat cells to muscle decreases muscle cells. The Law of physiology states that “if you do not use it, you loose it”, this goes for muscle and corresponding bone mass loss. Exercise during calorie restriction helps protect muscle mass from being broken down.Dr Carlos
“I belive that by simply including something like your BFFM program (or something along that line) as a mandatory class in schools would be extremly beneficial”AMEN!!
This article just states what almost every family doctor states, losing weight is OK. This is a terrible thing to put out into the public conscience, as Tom puts it, there are many skinny fat people out there, you have to wonder why so many slight/skinny people out there have so many health issues.The public needs to become educated to the concept of body composition, how big your waist is has nothing to do with how fat you are or aren’t. Once the government, media and doctors start refining what they say about losing weight, something along the way of ‘Lose fat, not weight’. Only then will people start to understand.Until then, its sad to think how many people have died of spent a small fortune on trying to lose ‘weight’ or other health issues because they just didn’t get it.-d
I don’t even talk about “diet” but nutrition plan. I’ve burned over 2½ % bodyfat over the past 2 weeks, but when friends ask me how much weight I’ve lost “it must be pounds!” all I can say is 0. Firm muscle has replaced that fat (replaced mind you, not fat turned into muscle), maintaining my overall weight.I don’t think anyone in the BFFM community or other real fitness minded people who work out consistently, will take the bait from that study. What worried me is that all the others – and that’s the majority after all – will cheer and drop out of the gyms faster than you can say cardiovascular exercise!It’s not just the fitness professionals who have a duty towards those people, we all do! By setting the example, by living our convictions and showing the fat world that we don’t deprive ourselves but are in top health and have enoug energy to keep going all day (like an Energizer battery).I for one KNOW that the BFFM method works, having dropped from 43 to 19% bodyfat, with only a 27 pound weightloss, but 10 clothes sizes.Just for the record, I’m 47 going on 18 :)Thanks Tom.
Tom,I`m betting the people who write those no exercise articles dont exercise. All they want to do , as you say, is come up with the latest and greatest concept. Very short sided in my opinion.All I have to do is look at how my body responds to know what they preach is not the solution..Keep up the great work, you change peoples lives.Tom B.
My thoughts are that It is far better to be “over weight” and fit than “ideal weight” but not fit at allWhat is the point of being thin if you still get out of breath getting out of a chair
It sadens my heart to know there will be people who take this “TOTALLY IRRESPONSIBLY” wrtten report and try to live by it. Unfortuantely, they will,instead die by it! HOW STUPID !.i HAVE BEEN A PERSONAL TRAINGER AND LIFESTYLE COACH FOR 20 YEARS AND KNOW I DID MY JOB WHEN MY CLIENTS ARE STILL LIVING A HEALTHY LIFE AT THE WEIGHT THEY WANT! iT CAN’T WORK IF YU CAN’T DO IT FOREVER.And by the way, if you like to eat you can! If you do something to work it off! So give me a cookie every once in a while, and I will do a little extra work and still keep my high school weight!It makes me mad! I love your reaction and comments, believe me I don’t think my clients will even mention it or they will laugh! they know what it did for them and will continue it. That is why it is called HEALTHY LIFESTYLE!THANK YOU!JAB- PRIMAL FITNESS
Well all I can say is that exercise is defiintely needed to lose weight. Tom is absolutely right. If you’re just a couch potato who quit eating thr wrong stuff, yeah I’d say you’d lose weight, but when you look at yourself in the mirror, it still won’t be much different, you’ll still look out of shape, and without exercise I’m willing to bet my bottom dollar you wouldn’t be able to last a quarter of a basketball game.Cardiovascular exercises play a very important role in weight loss, and at the same time, keeping your heart and body in good condition, not to mention the wonderful physique that would make you proud to take your shirt off and hold your head up high. I’ve tried weight loss before through diet alone, it did work for a short span of time, but changing lifestyles affect eating habits. Exercise and correct diet worked for me, and I believe for more than a million people around the world as well, so diet vs exercise? Why should we even bother to debate about it? Just do both! Way to go, Mr. Venuto! Keep up the fantastic job you’re doing of educating the masses about fitness.And I would like to thank you because you might not know it, but after reading your articles on the internet, you actually changed my life, drove me to work on my physique, change my eating habits, and saved me from being a candidate for heart attack. You actually saved my life. I used to weigh 170lbs., then I hit the gym, lost weight, went down to 133lbs. in 6 months, (but i had to work 12 hour shifts for a year and 3 months, so I gradually went back to 145lbs. sadly) but now I hit the gym again, it’s been a month, and I’m losing weight again rapidly, I’m at 140lbs., going down, and my body is back to it’s wonderful V-shaped torso, my biceps are beginning to show again, I got great traps, wonderful calves … i could go on and on and words aren’t enough to thank you, Mr. Venuto. God bless you always and more power!
By reading and practicing the B.F.F.M. I feel that I am capable of controlling my body in the most effective way. I have gained 8 kilos [almost 18-20 pounds] whilst preserving my 8% of total body fat [ecto-mesomorph] in 2mounths.You provide knowledge that makes the relationship of body and mind an equal marriage. What you give you take.There is nothing more than tricks in all these “new” suggestions. I don’t think the ancient Hellenics were preoccupied with tricky diets… what they did was that they ate a lot of natural complex carbohydrates, lean protein, and exercised with resistance whilst they thrived in cardiovascular fitness.There is no room for nonsense that is unable to contradict what we all know deep inside of us. We all know what is beautiful, and the symmetrical sculptures of ancient Greece represent people who did NOT JUST DIET but indeed fed the muscle and burned the fat.It all offcourse comes from the brainwash propaganda that wants us all mediocre, so there are no real ideas coming up, because beautiful and motivated people can only upset the numb ears of the surrounding mob… therefore you have all these suggestion as to how to make yourself of replica of absolute mediocrity.Keep the standards up Tom, we are with you.
Bang on Tom! Sheesh, let’s face it: our society has gotten very lazy with all the new fangled technology which has led to less movement which has led to more fat. We have gotten use to the idea of a quick fix with little or no effort. Have you listened to the diet commercials out there now? “eat our packaged junk everyday and lose 10lbs in 10 days!” Yeah, and gain it back in one binge. I believe that those who acknowledge that a permanent change is needed in diet and exercise are the only ones with permanent results. Losing the weight is the easy part. Maintaining can be just as easy IF an attitude adjustment has taken place and instead of looking for a magic bullet, one has done a reality check and taken responsibility for ones actions. It drives me crazy when I hear a certain commercial saying, “tried everything? Relax, it’s not your fault that you have unsightly belly fat….” Oh really? And just who held you down and stuffed your face with your dozen donut breakfast?Keep spreading the truth, my friend!
You know, it’s funny how frequently some scientists come up with these findings. They just want to impress either themselves or collages, because if you are a fit person and know about being healthy, then you know that this is a bunch of crap. Like Tom’s e-book says, the experts are “us” the people who do this for living: Bodybuilders, athletes, professionals…we’ve been doing it for years and it works, so how is some highly payed fat, lazy doctor or scientist going to sit there and say that we are wrong. It’s just sad how people are so stupid and listen to this crap. If I had all the money of the world, I would do otherwise, give people the truth and show them the way to a healthy lifestyle, but unfortunetly I’m not, and I could only help the people around me.
Since the study used cardio not lifting for exercise. I wouldn’t expect any greater bodyfat loss.
Hi Tom,For the last month, I have walked to and from work,(weather permitting in miserable England) which works out about 4-5 miles round trip each day. I haven’t lost a pound in weight. Why? I haven’t changed what I have been eating.I firmly believe that exercise makes you feel alive, good about yourself and tones everything up, but unless you cut the crap out it won’t make a scrap of difference to the weight loss.To lose weight, you need to be ready psychologically ready and I believe that is the crux of the matter because otherwise you will always sabotage yourself in the long run.I’m a comfort eater and being a redhead, I used to get a lot of unwelcome attention from men. Sometimes bordering on psychotic!! My weight gain has shielded me from the unwelcome attention that I was receiving. But, the weight gain as had a big impact on my self-confidence and self-esteem. I also miss the admiring looks from the “normal males” out there.I have bought myself a calendar and set myself a goal of 8 weeks. I have put T-minus for each day and I will let you know how I get on.Trish
What it all boils down to is that it doesn’t really matter about the controversy – we all know what works and what doesn’t. If you want to drastically cut back on food, then you won’t HAVE the strength or energy to exercise. But if you want to feel better and look better, you have to incorporate a good exercise program and a good eating program into your daily life. The “scientific community” is always going to try to stir up stuff. Just look at the bad rep eggs and coffee got for a long time; then, all of a sudden, they weren’t so bad after all!!! So, I think we all need to do what’s best for us and what works for us as an individual.
Wow… we needed a scientific study to tell us that if we starve ourselves we will lose weight? The world can give us all too many examples of that. Of course, I’m taking this to extremes but the point should never be just to be “lighter” but to be healthier. I love to be active and I choose active recreation. I get satisfaction out of activity that involves some effort and work, such as sailing vs. power boating. And in the winter when I choose to relax, I don’t want to be winded after I haul a few arm-loads of firewood into the house!!! I go to alot of 5k running events and I admire the runners who are over 70 (I’m 45) and can still finish in well under 30 minutes. That’s what I hope for, and in the meantime, I plan to stay healthy and enjoy the journey to get there!Tom, thanks for all of your great advice and expertise!Mark BakerOrchard Park, NY
Everyone:I’m living proof that Tom’s approach works. I tried most (who has time for ALL) of the fad diets and BFFM was a godsend! No other program I tried was even half as effective.Thank you again, Tom, for giving me the tools I needed to not only change but SAVE my life.See more at my blog http://www.robstransformation.blogspot.comEat CleanTrain HardRest Well,Rob Kottenbrock100 Pound Club ModeratorBurn the Fat Inner Circle
Why is it that people question things they read about health and fitness, when all they have to do is look around them and think for a minute? A person who does physical labor for a living looks good, a person at a desk all day eats right but is still out of shape. What am I saying? I’m saying that it’s obvious that you need to work out if you want to look like the person who physically works all day and you need to eat right to fuel the body for the demands you’re putting on your self. The two go hand in hand, there’s no way around it.And why are scientists being payed to tell us something we should already know. Common sense should tell a person that it will take both exercise and proper eating to get better results, no there isn’t a quick fix, I believe a quick fix can only harm a body rather then help a body. You starve your body of things it needs with those quick fixes and when people get to where they feel they are happy they go back to their previous habits. Having starved the body, it then holds onto and stores the fat waiting for the next starvation the person puts it through, making it harder to lose the weight you’ve gained after your “successful loss”.Also, our ancestors ate the things we’re told not to eat, but they weren’t as over weight as we are today. Why? Because we are a society of easy, convenient living, they got out and did things. When reading something about this topic one must also think of why this was put out to the public. Was it put out there to help the proper eating and exercise plans and belittle the “quick fix” diets? Think about it. Think deeper not shallow and you’ll have your own answers despite what others say or find.
A few years ago I lost 40# rapidly because of illness (I was having trouble eating) Even when I recovered I felt and looked ill. Caloric restriction is not the complete answer to health, wellbeing and fitness. I still have health challenges, but I feel better when I get exercise. Even the best diet only goes so far. We were built to move. If anyone is foolish enough to take that article as permission to “stop exercising” then they get what they deserve.
Hi Tom,I just like to say that my personal experience about weight loss was incomplete without exercise plus workout i personally believe that to lose weight one have to workout with a combination of perfect low calorie deits
My background is in psychology, a field that thrives on research. But the field is the first to assert that research, although it is helpful and may provide useful information, it is also limited. In my undergraduate studies professors ingrained in my mind to “take all research with a grain of salt.” You must look at the demographics; number of people; their current health…the list goes on. The only thing this research study conveys is that their findings support their theory. The first and foremost to think about is this: Do you want to listen to some ‘theorist’ who may know nothing about exercise physiology first hand (what do their bodies look like?), or to people like Tom who lead by example. I personally prefer to follow results of those who MAINTAIN their health and physique.
Just a small comment that has nothing to do with your position on the issue at hand (I agree with you on that). I think you meant to say “cojones” instead of “kahunas.”
Jim,LOL!Yes, sure cajones will work…Kahunas = American Slang for assurance, audaciousness, risk taker, has a lot of testosterone, balls, brass, brass balls, cheek, chutzpah, cockiness, defiance, intestinal fortitude, forwardness, gall, gutiness, guts, backbone, hardiness, moxie, nerve, spunk, boldness, heart, bravery, firmness, force, braseness, confidence, resolution, decisive, decisiveness, takes a stand… (shall I continue?)http://www.urbandictionary.com/define.php?term=kahunas
Can there seriously be any debate? The proof of the pudding is in the eating. You Tom, and thousands of other bodybuilders, are proven Masters of fat loss. No one seeing a bodybuilder in competition form can possibly deny that. You prove you are right. End of argument!
Tom,The proof lies in the results.If you do what MOST people do you get the results that most people get (and most people that unfortunately follow ill-advised advice such as found in that yahoo article are not living in healthy or lean bodies).Keep spreading the good word my friend.–Kyle Battis CSCS, NSCA-CPTwww.AskTheFitnessExpert.com
“. . . building more muscle doesn’t help you lose weight either.”At the contrary. The more muscle one has the greater the metabolism thus more fat will be burnt. However, the main ingredients for losing and maintaining weight requires discipline, discipline, and more discipline.
I felt the need to respond to this email.Concerning what the mainstream media has to say, I have gotten to the point where I don’t believe a word they say.There is more dis-information coming out of the news market than ever before. How else will the drug companies sell their products, pollute people bodies with garbage and get people addicted to drugs. There is a pill for everything now a day.Don’t trust anything you read or hear. It is all a lie!The best thing it seems people should do is research the problem and if anything, do the home remedy thing.Thanks, keep up the good work, take care and hang in there.L.A.”Never give up, never give in!”
Tom, my wife and I both beleive in your system and have completely redefined the way we live. After a year we both look great and have changed our bodies completely. Keep spreading the word, I do now every time someone tells me they are going on “South Beach or Adkins” I educate them as much as they will let me.
I am truly astounded at this article. I think the telling piece of this article comes at the when she quoates the doctor and states that exercise is healthy for the body and that a combination of health and exercise is best for individulas. So what does the rest of the article have to do with anything. The fact is the conclusion reinforces what you and others like myself have found out.Secondly 30 people—come on! Let’s see I wonder how many millions of people who have improved their health both physically and emotionally would say about this article. I count myself as one of these millions. Four years ago I was 310 pounds and ignorant about my health and how to loose weight. I began through your site, your book, and other sites in our industry to understand what I would need to do to get healthy. I began this journey at 56 because I knew I was sliding down hill. My body fat was close to 25% and my BMI was 36. Needless to say I was scared. I was blessed with a doctor who truly believes in prevention who basically told me that I needed to start losing weight and exercise.Today at age 60 I weigh 224 pounds and losing. My body fat is 16% and my BMI is 27%. I am 6’2” with a slow metbolism. My Goal is 210, 14% body fat and a BMI of 22. I have lost nearly 100 lbs, I am so convinced of your concepts, and the fitness training industry’s concepts, that I am taking the Certified Personal Trainer test tomorrow and I am dedicating myself to helping others understand what I have learned that EDUCATION + NUTRITION + OPTIMAL MOVEMENT = TOTAL FITNESS. I think this is what this research article fails to point out. The goal is TOTAL FITNESS.After all is said and done, the last few statements in this article says you should eat right and exercise. One of the problems I have with journalist today is the lack of objectivity. Obvisously this article was written for sensationalism otherwise she would have goin into depth as to why the Dr. said exercise was important to your health and should be done in conjunction with nutrition. My trainers went into great depth with me to help me understand the importance of a well rounded program. More importantly they were there when I needed them.Let’s face it. Most of us can not and or will not do this on our own. Personal trainers serve more than being experts on nutrition and exercise. They are motivators. We have become enablers of obesity in our world. We enlarge airplane seats to accommodate size. We advertise drugs on TV at an alarming rate. The quick-fix advertising has stepped up its pace. This is what America wants to hear. The quick-fix didn’t work as corporate strategy for companies when I was consulting and it didn’t work for me when I needed to become fit. I know I tried them all before realizing what I really needed to do.I am so tired of studies that want to disprove what millions have found as obvious. I am now going to hit the gym and put as much exercise time in as I have on reading and responding to Yahoo. and CNN’s article. I promise it will be more beneficial for me in the end. Keep up the good work.
Hi Tom,I do not agree 100% with your Burn The Fat, Feed The Muscle program. I agree with it 1000%. Nothing has giving me the results that your program has giving me. As a result of your program I went from 235 lbs to 166 lbs/from a waistline from 41″ to 34″ at 5’10” and 49 years old.I’m now 173 lbs from my strength program. My blood pressure has gone down and my energy has go up.AND I’ve kept the weight off now for nearly two years.NOTE: My goal is this year (2007) before I turn 50 is to have my body fat at 10% or less.My comment about the recent studies is IF IT AIN’T BROKE WHY FIX IT. Or try out the caloric deficit for awhile with EXERCISING and sensible eatting for awhile.
I don’t have a scientific study but I do have some personal experience in this area. I have been following BFFM since spring with good success combining diet, cardiovascular exercise and strength training. In November, I had surgery which prevented me from exercising for a while. Afterward, I decreased my calories to adjust for my lack of activity. I continued to lose weight and went from 171 lbs to 165 lbs. in 2 months. But here is the scary part. During that same time I went from 12% body fat to 16%. Now I’ve almost recovered and can’t wait to get fully active again.
Hi Tom,Having worked at Universities for several years and having seen research results that is sometimes flawed I cannot but suspect this research. If one reads the Merck Manual on sarcopeania one finds that muscle tissue requires several times as many calories as fat tissue for maintenance. Hence having more muscle will help burn more calories.I have seen some lopsided research on the benefits of coffee and beer where one day coffee is good another day it is bad. the same for beer!. It appears that one should look at who funded this research? Some researchers receive funds from certain industries and usually the research favors their product.Your book BFFM is right on. Hope to see it in hard copy soon.Azmi
tomgood stuff as always. whenever someone says “I lost______(fill in the blank) pounds this week, this month… I always say “…pounds of WHAT?”…If I had two trunks in my garage, both weighing 1000 pounds…one full of lead, one full of gold…which one do you think I’d rather have??
Mike wrote:If I had two trunks in my garage, both weighing 1000 pounds…one full of lead, one full of gold…which one do you think I’d rather have??GREAT analogy!thanks!
Tom:It appears the press has put its own spin on the results of this study. The official report of a scientific study is pretty dry stuff, and more ofthe than not, attempts to answer a very specific question. The title of this paper is “Effect of calorie restriction with or without exercise on body composition and fat distribution.”This study was not about which method is best for losing fat. The researches studied 35 people who were overweight but otherwise healthy. They were divided into three groups: maintenance diet group; calorie restriction group, and calorie restriction plus exercise. They studied these people for 6 months. Both the CR and CR + EX paricipants lost 10% of their body weight. They used CAT scans of the body to see where the fat loss came from.Participants lost 24 % Fat and 27% visceral fat (intra-abdominal). A quote from the paper’s abstract: “Both whole body and abdominal fat distribution were not altered by the intervention. Conclusion. Exercise plays an equivalent role to CR in terms of energy balance; however it can also improve aerobic fitness which has other important cardiovascular and metabolic implications.”One point that has been overlooked is that the relative distribution of the subcutaneous fat and intra abdominal fat did not change! In other words:one cannot lose fat in a specific area. Fat is lost prportionally throughout the body.As you can see, their conclusion is very specific and it makes no value judgment about how the weight was lost. It’s all about energy balance!Thanks for the inspiration. Still working the BFFM program and I feel fantastic and look awsome at 46!
Hi TomIve been doing the BTFFTM for 6 months now. Ive reduced my size my 2 1/2 stone and managed to build lean muscle mass. I have just won a calorie challenge at my gym by burning 46,131 kcals in 2 months. This as a result of my goal setting. The instructors at the gym are all complimenting me in my size which helps squeeze out the last reps. Bottom line is yes it may help lose weight but there is no substitute for hard work and feeling the muscle grow. Ive recommended this to loads of people in the gym. Thanks
As a former obese person and, therefore, diabetic, I can attest to the efficacy of diet and exercise to lose weight. If I want to loss a pound a week I have to diet so intensively that I would likely miss out on important nutrients. Much better to do 50/50. I look better, I feel better, my muscle mass is better, my insulin sensitivity is vastly improved with weight training, I have better balance, less fear of falling and best of all, I can ski all day and come back for more the next day. Take the easy way out. Exercise.
I am currently living in Asia and see alot of thin flabby people. This is what you get with diet alone. You still look bad in a swim suit. If you are addicted to the numbers on a scale gaining muscle always discourages you.Humans like to eat and as long as we keep putting food in our mouth we will continue to need tom exercise. Life alone does not work our body enough anymore.
Hey Tom,Great response. I was disgusted by this short-sited research. I agree with your beliefs that exercise is critical for both weight loss and healthy living. Evidence shows very clearly that successful dieters always have a significant weight loss regimen. You can check out my own answer to this study at http://www.thedietingsecret.com/blog/2007/01/is-exercise-necessary-for-weight-loss.htmlI will link to this great post for my own readers!Andrew
Exercise is still needed for cardio-vascular health. The heart ( a muscle!) doesn’t get stronger by reducing calories!
i read the book three times – burn the fat feed the muscle -because i keep learning something new. I keep saying i missed that, but if i didn’t learn anything else from this book,this i know is written in stone:6 meals every three hourscardio andlifting weightsis the three legs to stand on .if not you will fail.the way tom taught me how to eat and exercise is a life time thing not just a diet to loose weight .this program is not for a quick weight loss its a healthy way of life. if you don’t choose this way, you get lost.
It seems to me there are some characters in the “fitness” money making market who are making millions of dollars, yearly, by capitalizing on people’s lack of discipline and/or committment in the areas of exercising and dieting. If most of us were incapacitated, could not exercise for one reason or the other, as mentioned in a previous post, we might all successfully lose weight as well. Or, not have an overweight issue to deal with to begin with. Apparantly, those individuals appear to be disciplined in controlling their daily caloric intakes. I think these people are wise enough to realize that it will take longer to shed an excessive amount of weight than to lose a small amount.Granted, we all have different metabolisms, dna, genetics, etc.I think Tom mentions in the Burn The Fat Ebook about consuming more calories than we burn on a daily basis. That’s how it works for me. I’m a hardgainer (high metabolism). A high metabolism may sound good to some. But it’s no picnic to spend your entire life fighting against a body that’s naturally inclined to look like a toothpick. I need at least 2,500 calories daily just to maintain my weight. A measly 160 pounds.I told a fellow coworker the other day that I’m doing things as backwards as those who may desire to lose weight. I don’t get enough calories in my system before I retire for the day. That’s why gaining one pound is an uphill battle for me. I think the opposite holds true for those who are struggling to lose weight. Those individuals may be consuming too many calories at the end of the day. Apparantly, storing more calories daily in their bodies than they burn off. Being physically inactive is considered a cause of obesity. I hear the thyroid gland has something to do with our metabolisms as well. Also, overweight problems can be linked to certain prescription medications taken by those with chronic illnesses like insulin. I’ve got relatives who became two sizes larger after they started taking insulin. Guess what? These relatives of mine don’t exercise or weight lift according to my knowledge.For the hardgainer: I suggest consuming at least 500 calories a few hours before you retire for the day. Just until you reach your desired weight. That’s the only way I’ll ever get a broader, fuller looking body. I see no need to worry about an overweight issue when you exercise and pump iron every week combined with a high metabolism. It takes as much discipline and committment to gain weight as it does to lose it.For The hardloser: By all means watch your calories. I don’t see the necessity of counting every calorie. Most of us know which foods put on the pounds. Mostly everything apart from the meat and vegetable groups. It appears excessive amounts of the foods that cause overweight problems are also linked to other health problems. You will have to be as disciplined in your diet as those who cannot exercise, if you don’t exercise in order to lose a satisfactory amount of weight. And to keep it off.I hope this helps someone. I say, let’s spend our time and money on permanent fixes that work. Diet control and exercise.
Yes, a debate between exercise and diet is indeed “comedic”. Food science seems to change its mind all the time, one theorist contradicts the other through the decades. However, I don’t even pay mind to those “findings”, reports or studies. Science and experience has tested what works for a healthy mind and body. Stay the course and bear the fruit. In the end, it is not what becomes popular belief that is truth, truth is truth.
Hey Tom & everyone!Greetings from Bulgaria!Haven’t read your book but subscribe to your newsletter.Sure you can lose weight either way, the point however is how you look/feel/are afterwards. I spent 15yrs personally testing the ‘dieting only’ weight-loss theory. The results were always horrible – I’ve been thin, yes, but soft, squishy and flabby nonetheless. The kgs would never stay away; metabolism was badly confused; been hungry for years while remaining slightly overweight; bingeing; throwing up. I developed a classic food obsession. I felt down, tired, sluggish, reluctant to do anything & generally wanted to be left alone with my book. I meddled in Calanetics, Yoga & other slow stuff..I was a right royal mess.-Until I hit 30 and adopted the lean food + exercise regularly idea. I run twice/week and three times/week go to gym; I’m never hungry; sometimes I can’t eat all I should! It’s worked miracles for my physique. I get asked at gym whether I’m a professional and in what sport.. No diet could have got me my 6-pack. I’m now a size 10 (have been up to 14/16), I can wear anything & look smashing. I feel liberated.And I have energy!So while this new research might prove a stand-alone scientific fact, using it as an excuse to attempt to change your body by cutting down on food alone is a bad idea.Greetings & good luck to all,Mariya
I had read that study before I got your mail and said to myself: ‘Tom was right!.. ‘ I dont think that there is really a contraversy here- I think at the core of the study lies the same info that you give – you have to have a calorie deficit. and this study also proves your theory about the uselessness of pills and all the products with spot reduction and what not — So when I read the article I didnt think that you were wrong so I think this was a bad study
Simple reply…..If you don’t add yeast to the bread dough – it isn’t going to rise! Diet alone only makes one a small version of what they were. One can exercise until there blue in the face – but without clean eating – portion control – fueling the temple with the proper three meals and three snacks – the visual benefits can’t be seen. Nutrition doesn’t need to be complicated. We make it complicated.The energy put into the magic pill, the quick fix diets, and news articles that confuse the basic principles, should be put into consistent healthy life style choices started with simply removing empty calorie bleached foods, a balance of protein with complex carbohydrates, veggies and fruits, adequate hydration, proper rest and principles offeredthrough reputable newsletters such as Burn The Fat
Hi Tom,Your exercise and diet philosophy is the best advice anyone could hope for. Personally, I find exercise provides me with as much of a mental benefit as it does physically. I love challenging myself to improve – and when I do, I feel like a success. It improves all other areas of my life too since it reminds me to eat and sleep properly and even it helps organize my time. There are few other places I can forget my worries and feel more alive and focused than in the gym. I can’t imagine why anyone wouldn’t want to exercise.Keep up the good work!
Hi Tom,Your exercise and diet philosophy is the best advice anyone could hope for. Personally, I find exercise provides me with as much of a mental benefit as it does physically. I love challenging myself to improve – and when I do, I feel like a success. It improves all other areas of my life too since it reminds me to eat and sleep properly and even helps organize my time. There are few other places I can forget my worries and feel more alive and focused than in the gym. I can’t imagine why anyone wouldn’t want to exercise.Keep up the good work!
I went to the extreme effort of actually reading the original report by Dr. Eric Ravussin…Firstly I would like to point out that it has NO relation whatsoever to the weight loss programme suggested by Tom. It does not in anyway contradict what Tom (and others) propose. It is in fact “way behind” on its approach to weight-loss, but with respect to the scientists, they are ‘proving scientifically’ some basic cornerstones of weight loss. These cornerstones are however far behind the latest knowledge available. I’m sure that far in the future the same scientists will also prove Tom’s current methods to be effective.I wouldn’t wait for the scientists to catch up, just get out there and lose weight.!As for the actual research. Some important points to note.(1) They only used aerobic exercise (treadmill etc) for 45-55 minutes a day! No weight lifting and unlikely any high intensity in those workouts.(2) This level of exercise could be considered as just another “activity level” (some patients on an activity level of 2 and some on a level of 3) – so what did they actually prove?(3) The report suggests that exercise wont stop muscle loss during diet! – well who claimed that jogging on a treadmill was the same as lifting weights? Weight training was NOT used in the study and that’s why all patients lost some lean body mass!(4) The study accepts that exercise increases glucose tolerance and that aerobic fitness is a stronger predictor of heart disease than is body fat. So exercise is often better than calorie reduction if your target is to avoid heart disease.(5) VERY SIGNIFICANT – the study accepts that “high intensity exercise (65-80%VO2max) leads to greater improvements in visceral fat loss, insulin sensitivity ….” Visceral fat is the fat around your organs, the fat that is suggested as the biggest risk.(6) The study also accepts that it may have “underestimated” the effects of exercise, due to its approach. Well for sure, hopefully next time they will compare high-intensity cardio and weights
Thanks, Tom, for the great response.I run FitnessMantra, a Health and Fitness Blog, and I have references this page when I wrote about this controversy here: http://www.fitnessmantra.info/2007/02/02/delicious-friday-diet-and-exercise-take-off-equal-pounds-but-do-not-stop-exercising/Do keep up the great work,-FM.
All I have to say is, i’m with Tom all the way. I think someone should conduct a study in which the FIRST group of participants significantly reduce their food intake and do no excersise, and the SECOND group of participants reduce their food intake by a small fraction and perform cardiovascular excersises a certain number of times in a week. Firstly, take down the participants bodyfat levels before the experiment and then after the experiment, compare the bodyfat levels to what they were before. This will be the ultimate study to conduct and will be the final step on this debate. (we all know that the SECOND group of participants will lose more fat that the FIRST group but what the hell, lets prove those critics wrong)
Hey Tom,Totally agree with you! Gave you a shout out on my blog today at http://www.personaltrainertoronto.net/2007/02/06/fitness-controversy-diet-vs-exercise-for-weight-loss/Keep up the great work, you’re awesome!!Sammie KennedyP.S. I think there was actually a study a few years back using 3 study groups, one with just exercise, one with just diet and one with diet and exercise. They all lost approx the same amount of weight but 3 years later it was the group the exercised and used proper nutrition that kept it off.
tom, great post. I am a fitness professional myself and I really respect your writing and fitness theories. I’m inspired!
Thanks for the great article!”But for able bodied people, I choose more exercise and more food (while maintaining the necessary deficit), rather than less food and little or no exercise, because I believe the former is far superior.”This is exactly what I try to teach my clients over and over again and to break the yo-yo dieting cycle. I truly believe that you are what you eat and if you fuel your body properly and exercise, you will see results. Grocery Tours a big part of my services and it’s amazing what an eye-opener it is to my clients! Deciphering all the marketing ploys that companies use to get you to buy, buy, buy can be overwhelming!I will be sending this to all my clients!Thanks,Richellewww.physicalfx.ca
I sent the following response to the team that performed the study. I think it represents the feelings of most of us fitness professionals out there:I recently read your study entitled “Effect of calorie restriction with or without exercise on body composition and fat distribution” and much of the subsequent reporting on various news outlets about the study.
Although it may not have been your intent, you have done a great disservice to the public. Your study is was in part meant to determine the effect of “exercise” on weight loss, fat loss and body composition. Yet your definition for what qualifies as exercise is not at all representative of what today’s public at large accepts as exercise, nor representative of what the fitness industry has long preached to attain the goals of fat loss and improved body composition.
It is well known that concern for lean muscle mass is equal to concern for a caloric deficit in the quest to lose body fat. And concern for muscle as it pertains to exercise is the most important factor in changing body composition (body fat to lean tissue ratio). In other words, exercise designed to induce muscle hypertrophy (resistance exercise) is the most important factor in a program of exercise designed to change a person’s ratio of body fat to total body weight.
It is also well known that the addition of lean body mass raises a person’s Basal Metabolic Rate – the ability to burn calories even at rest.
So why did your study not include exercise designed to increase lean muscle mass, knowing how crucial it is to a regimen designed to improve body composition? And worse why did you not represent your study as what it was – a study of aerobic activity, not of “exercise” as today’s fitness industry and public at large defines it?
For a subject who wanted to improve their body composition, lower their body fat percentage, and improve their ability to keep fat off, no educated exercise physiologist or certified fitness trainer would have simply prescribed – “Treadmill, exercise bike, stairmaster … your choice.” But that’s what you did, and you didn’t make it a point represent it that way.
The public at large is simply not going to read the full report. They’re going to read what the news reports about it. And what the news is reporting about it that “exercise” is no more effective at changing body composition than simply reducing caloric intake. This is not true! Resistance exercise, designed to induce lean muscle gains in combination with a caloric deficit does change body composition! aerobic activity alone (your version of “exercise”) does not!
Age and inactivity result in lean muscle loss. So does excessive aerobic exercise without any resistance exercise. Lean muscle loss results in a lowered metabolic rate. Lowered metabolic rate means it is harder to keep the fat off. This means continually declining calorie restriction in order to keep pace. This is not the way to healthy, long term fat loss. Yet the way you are representing your findings will simply encourage the public to restrict calories more and exercise less.
I assume that you and your colleagues are all very smart people. So I have to also assume that you are not ignorant of resistance exercise and its benefits. I can only surmise that your design of this study and reporting of its findings was meant to mislead the public.
After all, it is the mission of your organization to promote nutrition and preventative medicine, not exercise. People who have been empowered by a true fitness lifestyle, (one that stresses aerobic activity, proper nutrition AND concern for muscle), have less need for medicines. They have healthier body compositions and less need for calorie restrictive diets (or nutritionists for that matter).
I’m sickened. If you have any conscience at all, you’ll re-release your findings to the press and entitle it “Effect of calorie restriction with or without aerobic exercise on body composition and fat distribution”, and furthermore add the word “aerobic” before every instance of the word “exercise”. That is the true nature of your study.By the way Tom, I love your blog and your views and teachings on fitness. Thanks for a great resource!
Of course, diet helps loose fat. Combine with cardio,then you get double the fat burning. Add weight training to the above combination then you get a Synergy effect (burning fat exponentially)
I just saw an interview of this non-aerobic guy on the tube this weekend and the first thing I thought of was BFFM. Not doing aerobics deprives one of creating stamina. I’ve met plenty folk who pounded the weights and could almost lift a car but never did cardio. When going for a hike, they couldn’t maintain the pace for long. What good does al that muscle do if it won’t last? Cardio strengthens heart/lungs. Don’t they see that this is the engine that runs the body? Varoom, varoom!!! Rev it up!!!
This is a fascinating post! It could not have been expressed better.
I watched a program on 12 non-fit people preparing for a marathon….Nouvo team, I think it was. They did not lose any weight, with all their exercising, running miles, and the marathon. I think they ate more, as I do when I exercise….which goes to show me how crucial getting the eating right is….maybe it’s the 80-20 rule. I do like weights…When staying with my son, he had some 7.5kg hand weights and I lifted them…I was starting to get definition in my arms – for only 4-5 times I used them……I have smaller weights, at home and rebound with weights….It’s fun. I do feel better when I use weights. I read where you can keep building muscle into your 90’s – how good is that? I am a 61 yo female who loves keeping fit, and am doing a Personal Trainer’s Certificate…so I can help other baby boomers get healthy….Tom’s newsletter has been so good…encouraging, and all these posts ? I’ve read them all, with great interest….Only one thing I disagree with….I think it is best not to eat snacks between meals as it stops food digesting and can cause fermentation….it is about health, not just weight…..so true. Rose
Tom, I couldn’t agree with you more. The ‘current’ thinking is that my exercise routine is wrong. My routine? Run 4 days a week STEADY STATE (did he say ‘Steady State’? Gasp! Shock! Horror!) for a duration of 40-45 minutes outdoors. In addition, I perform 2 more days of bodyweight circuits, finishing off my sets with burpees. My runs aren’t casual; I’m sweating and my breathing is working, but I’m not killing myself. My diet is clean enough but not obsessive. I enjoy beer (Shock! Gasp! Horror!). And guess what? I look great, I have a boxer’s body – small-muscled, tight, lean. Everthing is perfectly proportioned, and I’m happy enough. But guess what? All the HIIT-ers and ‘Latest Research’ Believers and Suckers of The Latest Fad keep asking me, do you do intervals? (no) Do you a.m. fasted cardio? (no) Do you do this, do you do that…? So I think you’re right on the money, Tom. STOP listening to what THEY are saying, and look at the RESULTS you are getting. The fitness media are in the business of promoting novelty, as you said, and chasing the newest fad, while trying to confuse Joe and Jane Schmo all the more. The internet is choking with fitness ‘gurus’ who tell you THAT training is wrong, and that THEIR system is right. But the truth of the matter is – I think – if you look in the mirror and see RESULTS. That’s not to say that you can keep on doing the same workout forever, but I think personal results still count more than a barrage of misinformation. As usual, you’re right on the money!