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Logic Does Not Apply IV: Exercise for Weight Loss
By
John Kiefer
Published: January 30, 2012Posted in: Columns, Nutrition, TrainingTags: exercise, fat loss, keifer, logic does not apply, Nutrition, weight loss
Logic Does Not Apply IV: Exercise for Weight Loss
Logic Does Not Apply IV: Exercise for Weight Loss

The beginning of the year causes an accumulation of annoyance for those of us serious about our training. Thousands flock to the gym with no motivation or goal other than a resolution that only resolves how to spend another 20 to 40 dollars a month on a gym membership they’ll use for three weeks.

The newbies form a human sludge as they meander, grabbing random dumbbells, picking one machine or another, or worse, throwing their lot in with a certified trainer whose love-handles double as a new type of anatomy, hip breasts. These people have no idea why they’re in this faux magazine reality called a gym other than knowing that weight-loss success exists on the other side of a set of crunches or eight weeks of bootcamp.

Experts support the claim with rock-solid ratiocination: exercising takes extra work, and extra work requires energy, and all this extra energy—in the form of food—is why you’re fat in the first place, therefore exercise makes you skinny.

As compelling as this logic may seem, it ignores a simple fact of the human body: it can run at different efficiencies. From a physicist’s point of view, the human body is only a heat engine, a complex version of the engine in your car. Sometimes you get better gas mileage, more distance from less fuel. The human body obeys these same laws. I detail the phenomenon in the last installment of this series: Logic Does Not Apply III: A Calorie Is A Calorie (the article proves that a calorie is definitely not a calorie).
The Idea

Exercise without dietary changes is sufficient to achieve weight loss goals.
The Logic

Exercise requires more energy than normal day-to-day tasks like sitting or playing video games, therefore exercise should burn excess calories, put the body into caloric deficit and melt the pounds away.
The Reality

When starting a weight loss plan, for almost nine months exercise causes nearly zero weight loss unless accompanied by a dietary intervention. Succinctly: Exercise alone does not cause significant weight loss.

I’m not going to go over the science of human efficiency. I covered all of that in the last installment, and, to be honest, we can refute the idea that exercise is a route to fat loss with far simpler evidence than the thermodynamic regulation of the human body.

If exercise does affect fat loss, we could create very simple experiments to determine the amount. Take one group of subjects and tell them to do nothing—these would be our controls. Now take a second group, and have them keep everything identical in their day except for an added an hour of exercise, or maybe two. The two groups should keep their calories identical to pre-experiment levels.

This one’s a no-brainer. The control group obviously wouldn’t and didn’t lose weight over the test period. The exercising group, of course, must have washboard abs, chiseled pecs or maybe firm sexy thighs and shapely arms.

That’s the promise of every exercise-only program out there but, interestingly, the exercising group suffered a bit of a snag. At the end of the trial, their body weight and body fat levels were identical to when they started. And this isn’t the result of just one study, but 6 different studies [7,11,14,18-20].

Okay, what if we do throw in dietary changes too, that’ll make a difference, won’t it? No, it won’t. In many of those same studies as well as additional ones, researchers tested another set of variables. Two groups made identical dietary changes, but one group exercised in addition. The exercise group should have been in a much larger energy deficit than the non-exercising group and, again, should have experienced massive fat loss in comparison. But those same studies showed the same thing: exercise didn’t do jack. Diet caused 100% of the weight loss and at the end, the two groups lost identical amounts of fat and weight [1-18].

Every fitness expert and CrossFit-adherent is probably imagining a pseudo-sciencey, logical-sounding excuse for these results, even if the best they can come up with is, “I don’t believe it, and I’ll yell until you believe me, so believe me.” Sorry kids, these are well done studies and facts don’t lie—but people who can’t escape archaic ideas like, “it’s all calories in, calories out,” will. That fact is that at least 23 different, well-controlled studies show that exercise alone does little for fat loss [1-20, 50-52].

The correct explanation for the lack of results is a simple matter of efficiency. The body immediately sees the extra work and takes measures to adjust to the extraneous outlets of energy—like reducing body-heat production [21-27]—to spare energy for these crazy new activities that desk-jockey’s thrust themselves into without thought or consideration. If they won’t think, the body will do it for them.

The body can down-regulate metabolism—start sparing calories and becoming more efficient—within three days of any type of negative energy balance [28-37].

I don’t really know what’s so hard about this concept of efficiency when it’s applied to the human body. Everybody understands when someone’s more efficient at a job now than they were two weeks ago, that untrained muscles become more efficient at lifting weight within a week of training [38-49] or that a car is more efficient when driven on the highway rather than in the city. Nobody rebuffs.

But once you say the human body adjusts its efficiency to get more mileage from food, all of sudden, the industry gurus spew vitriol in all directions, as if the concept of efficiency triggered a crocodilian, medulla-oblongata-mediated anger response brought on from the immediate knowledge of their own ignorance.

A large study conducted in the Midwest followed the weight loss efforts of 131 people. After 16 months, the research team came to a stunning conclusion: no one should expect any weight loss from exercise—sans diet—for at least nine months [53]. That’s right, no one. So maybe you or someone you know lost some weight with exercise, but if you lost more than one pound per month, you unknowingly changed your diet as well [54-56]. There is no other explanation, no matter how much you want to believe in Disney Fairytales or that you or your friend is a special little flower. You’re bound by the same constraints as the rest of us.

Start your weight-loss resolution now and see results for next year’s resolution, 2013, and paltry one’s at that. After those nine months end, expect about six pounds of fat loss total. A full 365 days of effort for six pounds: Happy New Year!

Before the questions begin flooding in, I am not suggesting an exercise-free weight loss protocol. Exercise is a critical part of the process because it helps prevent muscle loss during weight loss [3-5, 16, 17, 57-65]. Exercise is important and indispensable when losing weight, but it will not, despite the rancid logic used to defend it, cause much, if any, weight loss without concurrent dietary changes.

Make serious effort toward your goals, change the way you eat and add the right type of exercise (this is a good excuse to try Carb Nite, Carb Back-Loading or a Shockwave Protocol). If you do both—change your diet and exercise—you can transform your body in what the experts will tell you are impossible ways and join the ranks of the Super Heroes In Training.

Super Heroes do the impossible and the impossible happens every day for members of Dangerously Hardcore.

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32. Samuels MH, Kramer P. Differential effects of short-term fasting on pulsatile thyrotropin, gonadotropin, and alpha-subunit secretion in healthy men–a clinical research center study. J Clin Endocrinol Metab. 1996 Jan;81(1):32-6.

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34. Garrel DR, Todd KS, Pugeat MM, Calloway DH. Hormonal changes in normal men under marginally negative energy balance. Am J Clin Nutr. 1984 Jun;39(6):930-6.

35. Bergendahl M, Vance ML, Iranmanesh A, Thorner MO, Veldhuis JD. Fasting as a metabolic stress paradigm selectively amplifies cortisol secretory burst mass and delays the time of maximal nyctohemeral cortisol concentrations in healthy men. J Clin Endocrinol Metab. 1996 Feb;81(2):692-9.

36. Cameron JL, Weltzin TE, McConaha C, Helmreich DL, Kaye WH. Slowing of pulsatile luteinizing hormone secretion in men after forty-eight hours of fasting. J Clin Endocrinol Metab. 1991 Jul;73(1):35-41.

37. Keim NL, Stern JS, Havel PJ. Relation between circulating leptin concentrations and appetite during a prolonged, moderate energy deficit in women. Am J Clin Nutr. 1998 Oct;68(4):794-801.

38. Higbie EJ, Cureton KJ, Warren GL 3rd, Prior BM. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J Appl Physiol. 1996 Nov;81(5):2173-81.

39. Hakkinen K, Pakarinen A, Kyrolainen H, Cheng S, Kim DH, Komi PV. Neuromuscular adaptations and serum hormones in females during prolonged power training. Int J Sports Med. 1990 Apr;11(2):91-8. Review.

40. Hickson RC, Hidaka K, Foster C, Falduto MT, Chatterton RT Jr. Successive time courses of strength development and steroid hormone responses to heavy-resistance training. J Appl Physiol. 1994 Feb;76(2):663-70.

41. Akima H, Takahashi H, Kuno SY, Masuda K, Masuda T, Shimojo H, Anno I, Itai Y, Katsuta S. Early phase adaptations of muscle use and strength to isokinetic training. Med Sci Sports Exerc. 1999 Apr;31(4):588-94.

42. Taaffe DR, Marcus R. Dynamic muscle strength alterations to detraining and retraining in elderly men. Clin Physiol. 1997 May;17(3):311-24.

43. Ploutz LL, Tesch PA, Biro RL, Dudley GA. Effect of resistance training on muscle use during exercise. J Appl Physiol. 1994 Apr;76(4):1675-81.

44. McCartney N, Moroz D, Garner SH, McComas AJ. The effects of strength training in patients with selected neuromuscular disorders. Med Sci Sports Exerc. 1988 Aug;20(4):362-8.

45. Phillips SM. Short-term training: when do repeated bouts of resistance exercise become training? Can J Appl Physiol. 2000 Jun;25(3):185-93. Review.

46. Chilibeck PD, Calder AW, Sale DG, Webber CE. A comparison of strength and muscle mass increases during resistance training in young women. Eur J Appl Physiol Occup Physiol. 1998;77(1-2):170-5.

47. Ozmun JC, Mikesky AE, Surburg PR. Neuromuscular adaptations following prepubescent strength training. Med Sci Sports Exerc. 1994 Apr;26(4):510-4.

48. Colson S, Pousson M, Martin A, Van Hoecke J. Isokinetic elbow flexion and coactivation following eccentric training. J Electromyogr Kinesiol. 1999 Feb;9(1):13-20.

49. Bemben MG, Murphy RE. Age related neural adaptation following short term resistance training in women. J Sports Med Phys Fitness. 2001 Sep;41(3):291-9.

50. Dengel DR, Hagberg JM, Coon PJ, Drinkwater DT, Goldberg AP. Effects of weight loss by diet alone or combined with aerobic exercise on body composition in older obese men. Metabolism. 1994 Jul;43(7):867-71.

51. Lemons AD, Kreitzman SN, Coxon A, Howard A. Selection of appropriate exercise regimens for weight reduction during VLCD and maintenance. Int J Obes. 1989;13 Suppl 2:119-23.

52. Lamarche B, Despres JP, Moorjani S, Nadeau A, Lupien PJ, Tremblay A, Theriault G, Bouchard C. Evidence for a role of insulin in the regulation of abdominal adipose tissue lipoprotein lipase response to exercise training in obese women. Int J Obes Relat Metab Disord. 1993 May;17(5):255-61.

53. Kirk EP, Jacobsen DJ, Gibson C, Hill JO, Donnelly JE. Time course for changes in aerobic capacity and body composition in overweight men and women in response to long-term exercise: the Midwest Exercise Trial (MET). Int J Obes Relat Metab Disord. 2003 Aug;27(8):912-9.

54. Garrow JS, Summerbell CD. Meta-analysis: effect of exercise, with or without dieting, on the body composition of overweight subjects. Eur J Clin Nutr. 1995 Jan;49(1):1-10.

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56. Pritchard JE, Nowson CA, Wark JD. A worksite program for overweight middle-aged men achieves lesser weight loss with exercise than with dietary change. J Am Diet Assoc. 1997 Jan;97(1):37-42.

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Alright ya’ll, time for another Clean Living Challenge. Let’s take these 6 weeks and put as much quality eating, sleeping and exercise together to see how far it can take us. Being as this is our third one of these and not everyone has been with us from the beginning, it’s safe to say that we have a lot of people at different points in their clean living journey. We want to help you guys get the most out of your efforts, so we thought we’d give you something to think about before we start. This should help you get an idea of what you might aim to accomplish in the next few weeks. Keep in mind that these are broad generalizations and might not apply to you at all…or more than one might apply. Either way, our goal is to one day get you guys to the point where you’re confident thinking for yourself and not afraid to try something new if “Paleo” hasn’t worked for you in the past. Be honest with yourself though, and put in the work where you need it. Trying a whole bunch of advanced stuff won’t work if you’ve yet to string 3 clean weeks together.
For the ease of this article, I’ll classify the majority of you fine CFBN folk into 3 basic categories.

1: Beginner. You are new to the gym or haven’t really had much exposure to “Paleo”, and until a few weeks ago you thought that whole grain cereal with skim milk, yogurt, and orange juice was a balanced breakfast. I would suggest trying a program like the Robb Wolf Total Transformation. It lays everything out in a clear format and makes everything understandable and digestible for beginners. It tells you what to eat, what to avoid (and why), and even gives you sample meal plans that you can use for yourself. It will basically take much of the thinking out of this, freeing you up to experiment with new foods, recipes, and cooking methods. In order to be successful, you’ll need to set yourself up for success. i.e. plan your meals ahead of time and play with preparing and storing large amounts of food for easy consumption. The easier you can make this whole experiment on yourself, the more likely you’ll be successful long term. If this is your first exposure, use these next few weeks to find what you like, don’t like, and what you can make quickly and easily. If this becomes an added stress to your life rather than a part of it…you will fail.

A friendly heads up:
This will be challenging. There will be many dark times as you detoxify and transition to a new way of living. You might be a little listless and irritable. Your family and co-workers might think you’re weird or crazy, but your CFBN family will be here to support you. If you fight through and find the light again, you’ll emerge much happier, healthier, and leaner.

2: Intermediate. (This is where people spend the majority of their time. i.e. those of us who aren’t beginners) You’ve been around the block before. You’ve stuck it out for some solid streaks, but you’ve never been able to make it stick full time. Work, family, stress, a solid bender, or whatever may have knocked you off the wagon and you couldn’t put all the pieces together again. You may have taken a step back or feel like you are spinning your wheels. Whatever it is, it just ain’t workin.
a) It might be in your head. You know what to do, but you can’t seem to get out of your own way. You like the paleo foods and know how to get in a grove, but the allure of the delicious baked goods or whatever is too much to handle. I would suggest doing a program like Total Transformation for a good kick-start, but meet with Chad or I to figure out a new path. Insanity is doing the same thing and expecting different results. Let’s try something new.
b) You weren’t patient enough. If you’ve ever uttered the words, “Paleo doesn’t work for me. I know cuz I tried it for 3 weeks.”…this is you. Like anything good, it takes time. Men usually will begin to see some changes after about a month. Ladies usually take a little longer. I know; life isn’t fair. You’ll usually start feeling/performing better before you see the results. If you feel better and perform better, but aren’t seeing the physique results you want be patient and sit down with a coach. Maybe we can see something you’re overlooking.
c) You weren’t honest with yourself. We’re all adults here. Please don’t make up B.S. excuses to justify you’re not eating clean. You won’t hurt our feelings if you’re not strict Paleo. The best diet is the one you can stick to. I can’t tell you how many times people will say they eat “great,” but won’t tell me what they’re actually eating. Or they could be eating clean, they just forgot about all the alcohol they drink. Try writing down everything that passes your lips. Sometimes when you see what you eat in a day’s time you’ll surprise yourself. Use this to find a middle ground where you can succeed. It doesn’t have to be 100% strict. It’s okay if you want to sacrifice a few seconds off your WoD for a night out with the ladies each week. Just don’t lie to yourself about what’s going on.
d) Maybe we just haven’t found the right recipe yet…
If you’re fairly lean and have tried lower carb paleo in the past, try adding in more starch (paleo friendly). If you’re consistently low on glycogen, the cravings for carbohydrates can be nagging. This can affect your sleep, mood, and performance, as well as making it hard to put on muscle. If this sounds like you, try adding sweet potatoes/yams, white potatoes (no skin), yucca root, or other roots and tubers (squash, carrots, etc). Play around with it cuz you’ll never know if you don’t try.
If you’re trying to lean out those last few pounds, but can’t seem to make any headway, let’s try playing around with taking some things out. Some things that might be hidden landmines sabotaging your progress: eggs, nuts, cheese/dairy, nightshades (onions, peppers, tomatoes, eggplant, white potatoes). Some of these things might be subtle allergens or big irritants that you’re not aware of. I did this with great success over the last year. I pulled em out one at a time, left em out for a few weeks, then put em back in. It turns out that they all give me problems ranging from itchy throat/eyes and bloating with nuts, to heavy bloating and full out Incredible Hulk style mood swings with eggs. These may or may not be a problem for you, but you won’t know until you try! Let’s try something new. Don’t just stick to the examples above…if you suspect something else, give it a whirl.
Just remember any changes can and will affect performance. Again, figure out what you’re goals are and go from there. When in doubt…don’t be afraid to ask questions or meet with Chad or myself.

3. Advanced. (This isn’t you…or Chad, or me) This is where we all strive to be. By now this clean living thing is old hat. While you like the occasional treat, any prolonged exposure to the Standard American Diet makes you anxious to get back on the wagon. You’ve read the articles, done the research, played with adding and subtracting different foods and you’ve since developed your own personal version of this Paleo thing. By now you’ve experimented with more advanced eating methods to help you get where you’re going. You’ve become adept at listening to your body’s subtle signals and you let it act as the ultimate judge. You’ve tried and are experienced with Carb Cycling, Ketogenic Diets, and Intermittent Fasting, for example. Basically you weren’t happy with where you were at, but you figured out where you wanted to go and put in the work to get you on your way.

Keep in mind that these are all examples and broad generalizations. For some of you more experienced folk, we want you to begin finding your own way. “Paleo” is a basic template that you can use to build off of in whatever way you see fit. Think about who you are and what you’re going for. Then, decide how clean your lifestyle needs to be to achieve your goals. If you are coming in for basic health and functionality, you probably won’t need to be as strict as people who are working to be competitors, or people who are trying to lean out. The best diet is the one you can stick to for the long run. If you’re happy sacrificing visible abs for a more relaxed approach…I’m cool with that. Just be honest and realistic with yourself.
Basically, if you’re a rookie or you need a solid jumpstart, think about trying the Total Transformation. If you’re more experienced and just need a little tweak here or there, play with some new methods, and work to make your own custom version of Paleo. Be honest with yourself, try some new things, get that sleep better, and let’s see how far we can run with this!!

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