3 ms·

I think the 'exercise isn't the key to weight loss' meme has been overplayed a little, I understand why but it's a take that lacks nuance. To be sure: dietary

I think the 'exercise isn't the key to weight loss' meme has been overplayed a little, I understand why but it's a take that lacks nuance. To be sure: dietary control is the cornerstone of weight management. It ultimately comes down to CICO as the most impactful lever you can pull, and not putting stuff in your pie hole is the simplest way to pull it. Your example of rewarding yourself with a pizza every time you go jogging though is contrived though. I felt that way when I started exercising, and I often did eat a lot after a workout, but eventually (6-12 months) exercising became a more comfortable and routine thing for me, and that bad habit disappeared. Now I just get a nice 600 calorie deficit every time I go to the gym, and basically eat normally afterwards. The psychological need to reward myself is gone, it's just what I do, the endorphins and the physical improvements to my body are reward enough. Trained athletes almost always have some sense of what both their CI and their CO is and they have developed the discipline to regulate both. If someone is 50 lbs overweight yeah 90% of the work for them in the beginning will probably be bringing CI down, they are going to be way above maintenance and way out of shape so incapable of maintaining a highly energetic exercise anyway. But once you get over that initial hump you want to start incorporating light exercise as quickly as is comfortably possible, and dial up the intensity (as well as calorie burn) as your body adapts. Moving the needle on CO is slower and harder than moving it on CI but that doesn't mean you shouldn't bother at all.

rokkitmensch 3y ago
There are 2 things that (for me at least) make exercise a core component of weight control: 1) When I lose abdominal tone, I can eat way more food before my satiety signals start firing. I screwed myself early in life by hoovering up as much of every meal as I could until I was physically uncomfortable, and that was my signal to stop eating. When I have good core tone, it's physically harder to distend my gut to pack more food in (I'm 5'6", so the smaller intestinal cavity may have a greater impact for my tiny ass). 2) The more muscle mass I'm carrying, in combination with better cardio capabilities, the greater caloric burn I can effect in the same amount of time, and the greater duration of energy output I can sustain. My current exercise regime is a mix of kettlebells and heavy mace for strength training, and skating in the mini ramp in my backyard. 20 minutes of continuous moving of a kettlebell or heavy mace dynamically is an excellent conditioning routine on its own, and combine that with another 45 minutes of rock-to-fakie, tail stall, fakie-rock, 50-50s, 180s, backside disasters, and of course kickflips in the mini ramp all add up to a ridiculous caloric load and demand that the whole body be firing coherently at the same time. I strongly recommend transition skateboarding for cardio, but I don't think many people are physically capable of it (although I only picked it up in my early thirties, so it's not necessary to have been doing it your whole life to get good mileage out of the sport later in life).

rokkitmensch 3y ago

There are 2 things that (for me at least) make exercise a core component of weight control: 1) When I lose abdominal tone, I can eat way more food before my satiety signals start firing. I screwed myself early in life by hoovering up as much of every meal as I could until I was physically uncomfortable, and that was my signal to stop eating. When I have good core tone, it's physically harder to distend my gut to pack more food in (I'm 5'6", so the smaller intestinal cavity may have a greater impact for my tiny ass). 2) The more muscle mass I'm carrying, in combination with better cardio capabilities, the greater caloric burn I can effect in the same amount of time, and the greater duration of energy output I can sustain. My current exercise regime is a mix of kettlebells and heavy mace for strength training, and skating in the mini ramp in my backyard. 20 minutes of continuous moving of a kettlebell or heavy mace dynamically is an excellent conditioning routine on its own, and combine that with another 45 minutes of rock-to-fakie, tail stall, fakie-rock, 50-50s, 180s, backside disasters, and of course kickflips in the mini ramp all add up to a ridiculous caloric load and demand that the whole body be firing coherently at the same time. I strongly recommend transition skateboarding for cardio, but I don't think many people are physically capable of it (although I only picked it up in my early thirties, so it's not necessary to have been doing it your whole life to get good mileage out of the sport later in life).