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Autor: markyoung
~ 29/09/10
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A few months ago a reader of my blog asked me a question about whether using a weighted vest while walking could contribute meaningfully to fat loss. The other day I was reminded of this as my wife and I witnessed a woman walking down the trail we were walking on wearing wrist weights. Now these are obviously not the same thing, but the principle is the same. People think the adding extra load will accelrate results.
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In any case, here is a simple example to illustrate my thoughts on the matter:
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Using the ACSM metabolic calculations a brisk one hour walk at about 3.5mph on a level surface at 180 pounds should burn around 230 calories. Adding a 40 pound vest to the same walk would increase the calorie output to 281 calories which amounts to a difference of approximately 50 calories.
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Keep that 50 calorie difference in your mind.
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Now let’s assume (for the sake of simplicity – so don’t harp on me that this isn’t exactly how it works) that a pound of fat is 3500 calories and that we need to create a deficit of 500 calories per day via exercise and diet to lose at least 1 pound of fat per week. Let’s also assume that most people want to lose fat a little faster than that so we’re going to need to burn at least 7000 extra calories per week so they’ll need to create a 1000 calorie deficit per day to lose two pounds instead.
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Now, going back to that 50 calorie difference…
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Even if that person were to walk for an hour 7 days per week that would only contribute an additional 350 calories to the weekly deficit! Does it help? Sure. Does it help much? Not really. I think the main point though, is that exercise alone is NOT a very powerful tool for weight loss. It is certainly part of the equation, but not the most important in terms of how much weight will be lost.
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Instead, I like to think of it as though diet primarily dictates how much you lose. Exercise dictates what you lose. If you want to lose fat you’d better reduce your intake or you’re pretty much setting yourself up to be disappointed.
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…and leave your pink hand weights at home!
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Nice on, Mark!
Here is something similar I wrote a while back:
http://www.exercisebiology.com/index.php/site/articles/is_exercise_or_cardio_exaggerated_in_losing_weight/
Comment by Anoop — September 29, 2010 @ 8:49 PM
Always great reminder, Mark. I tend to communicate to people that the ratio of nutrition and exercise is 9:1 for weight loss of a couch potato and 8:2 for someone who is really motivated in exercise. What kind of ratio’s would you consider?
~ Chi
Comment by Chi — September 30, 2010 @ 7:47 AM
@ Chi – I have to be honest that I don’t use ratios per se. But I think your ratios are pretty accurate. If someone’s weight loss stalls out I’m definitely more apt to investigate nutritional causes first.
@ Anoop Dogg – Thanks for the link. I think we’re totally on the same page.
Comment by markyoung — September 30, 2010 @ 9:02 AM
Good Article Mark,
makes sense for sure. I am sure it is more pounding on the joints aswell right. I mean if i put an extra 80lbs on me and walked heavily for a long period of time i would end up straining ligaments and tendons and just end up with joint pain and inflammation. I will agree, the benefit to risk is not there whatsoever!
Comment by Eric — September 30, 2010 @ 11:11 AM
Just like those poor animals that get food shoved down there throats to make them grow. Dont there legs end up breaking due to overload of weight gain? I would say we are not much different
Comment by Eric — September 30, 2010 @ 11:12 AM
Not to mention the concept of rotational inertia, the weights the person in the pic is swinging will not translate into being resistance through out much of the motion, they may even be assistance. Or much worse unwanted resistance when the GH joint tries deal with the impulse. (depending upon how and what joints are moving)
Comment by Pete — September 30, 2010 @ 11:31 AM
Good stuff.
Calories IN and OUT matter, but for most it is easier to not eat those extra calories. Exercise has many other benefits too.
I have a similar phrase that I think I took from Wil Brink, something like “WHAT you eat determine WHAT you lose (muscle or fat) and how MUCH you eat determines how much you lose (total weight loss” I probably slaughtered that. Again, this is independent of exercise.
I agree since we know strength training is a HUGE stimulus to KEEP muscle. You can do crazy low calorie diets and as long as protein is around .75 gm/lb of body weight and you strength train, you won’t lose muscle.
I know JB talked about a study where they controlled exercise and had them do very intelligent training but did NOT control nutrition at all and the clients lost something like 2 lbs of fat over 12 week I think. Pretty pathetic results for that much work.
Maybe you have some better numbers?
Rock on
Mike T Nelson PhD(c)
Comment by Mike T Nelson — October 4, 2010 @ 6:18 PM
Great point about that study! If I knew what it was I would post it here…but I can’t remember any of the information (authors, etc) to search it out.
Comment by markyoung — October 4, 2010 @ 8:29 PM
From my experience the caloric difference seems to be bigger. But that is of course completely subjective. My pink hand weights are now 20lbs each and I carry further 35lbs in my backpack. The biggest advantage for me is the fact that I use my arms. In the beginning I was barely able to walk the 3 miles with the 20lbs dumbbells, now it’s already a lot easier.
I think it can be usefull to add some weight when walking
Comment by Thomas T — October 7, 2010 @ 8:59 PM
[...] 89. Great Read by Mark Young on The Lack of Power of Exercise on Weight Loss [...]
Pingback by Good Reads for the Week « Bret's Blog — October 8, 2010 @ 4:29 AM
hehe good article , that last line and pic made me laugh
Comment by Jamie Davis — October 8, 2010 @ 8:59 AM
[...] 89. Great Read by Mark Young on The Lack of Power of Exercise on Weight Loss [...]
Pingback by Bret Contreras » Good Reads for the Week — December 22, 2010 @ 7:09 AM