Shooting Myself in the Foot?

In response to my post the other day "Exercise: Actual Results do not Match Perceived and Expected Results", I received this email from Dan in Blacksburg, VA:

PJ:

Read your post today...very interesting. Just one question: aren't you kind of "shooting yourself in the foot" with your opinion that exercise isn't effective for weight loss?? After all, you make your living as a personal trainer. Interested to hear your response."

-Dan from Blacksburg, VA

Dan:

Thanks for reading. Your question has merit, but keep in mind I stated in the post exercise BY ITSELF is not very effective for weight loss. It certainly can contribute and play a secondary role in someone's weight loss efforts, but my point is people should not look at exercise as their primary weapon to achieve significant weight loss and should keep it in perspective. Furthermore, they shouldn't judge the success or value of their exercise program based on how much weight loss it is or isn't producing.

Without dietary modification (a much more efficient and effective method for losing weight and fat...see my post "Driving a Nail with a Screwdriver"), at best, I think it's fair to say an exercise training program performed on all or most days of the week can help someone maintain their current weight, or, more likely, help them to prevent EXCESSIVE weight gain...in other words, if the average adult gains 1/2 lb. a year after the age of 30, consistent exercise may cut that figure in half. Again, I know this isn't a sexy message, but I think it's truthful and accurate.

Look, let's say the average adult who exercises 5 days/week for an hour burns 1500-2000 for the entire week (about 300-400 calories per workout, and this includes what they burn post workout through EPEOC). Well, let's be realistic and also acknowledge the average adult will also overeat (above and beyond maintenance levels) by the same number of calories each week (some weeks, maybe not at all, and other weeks-like when they are on vacation-maybe 2 or 3 times this amount). In the end, they probably still end up in a caloric surplus, although certainly not as much as compared to people who do not exercise, or maybe "even steven". Bottom Line: through their exercise, they've managed not to gain any weight OR have at least not gained as much weight as their peer(s) who eats the typical American diet but who does not exercise. Basically, exercise without dietary modification is going to prevent you from not getting any worse and/or prevent you from not declining as rapidly as you otherwise would have.

So, if exercise isn't that great for weight loss and can really only play a small role, why do it? We'll cover this topic later in the week.