Fitness Myth #1: You Lose Weight By Exercising Only
Exercise Myth Number #1
“You lose weight by exercising…only”
Where does this idea comes from? This idea often comes from fitness companies trying to sell a product that they promise will burn calories, help you lose weight or look a certain way. Now this can be a type of program or a particular type of equipment that they are trying to sell you on. “Just 20 minutes a day you can be toned as this guy or gal.” But they don’t tell you they are a paid fitness model who doesn’t use this product but actually has dialed in their nutrition and does a balanced training program (for more than 20 minutes per day).
For perspective most research shows, on average, you are going to burn 100-300 calories while lifting weights in the gym for approximately an hour. By adding cardio you are likely able to burn more calories, as you will be doing more work (output), but you will not be able to burn more than you consume. This can become a very slippery slope of trying to just burn more calories in the gym rather than balancing it with your nutrition (input) & movement outside of the gym. You’re just in a sinking ship at that point. A great example is when society tells you that you need to do one hour of running at a moderate pace to burn off a fast food burger - there are countless examples of these food to exercise equivalents. They are helpful when used for perspective on making better decisions with food, but some folks will take it the other way and think they have to try and work those calories off - which only fuels an unhealthy relationship with food and exercise. You cannot out train a bad diet & you don’t need to punish yourself for eating “bad” food. Just simple facts there.
The diet and exercise need to be blended together in order to get the best results, but you also need to be active throughout the day. You need to do things that require energy on a regular basis. We all know those people who always seem to be active, moving and staying busy. These people are often the same people who eat loads of food and don’t seem to gain any body fat. One mile of walking for a 200 pound males is approximately 100 calories burned. Not to mention the amount of fidgeting, talking with your hands, and pacing. It all comes into play with balanced exercise and nutrition.
Key points:
If someone is trying to sell you something that promises great weight loss or tons of burned calories there is probably nothing that makes that information true or it’s unhealthy.
Lifting weights burns apx. 100-300 calories depending on intensity, 200# males=100 cal burn/ 1 mile walked
You cannot and will not out train a bad diet.
Have a balanced diet, a solid training programming, and just be active outside of the gym.
We can all get caught up with the idea of burning calories for the sake of burning calories. We want to lose weight or be in a little better shape. Understanding why that is important to you and finding a physical activity that doesn’t require you to count calories but to enjoy what you are doing is when you will see the true benefit.
