Think Exercise Doesn't Make You Burn Fat Immediately?
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- เผยแพร่เมื่อ 28 ก.ย. 2024
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A recent study ( pubmed.ncbi.nl... ) sought to determine the relationship between physical activity, total daily energy expenditure, and basal metabolic rate. They sampled a large data set of people (n 1700) and found that as physical activity increased, BMR DECREASED such to partially compensate for the increase in activity.
This is in contrast to how many people think of exercise. Most people believe that if you 'burn' 2000 calories per day and start exercising and burn 300 calories from exercise, this means you will burn 2300 in total. This data set suggests that is NOT true. In fact, the data suggests that as you increase calories burned from activity, BMR compensates approximately 28%. That is, for every 100 calories you burn from activity, BMR decreases by 28 calories on average.
Interestingly, amongst obese people, there was a significantly greater compensatory reaction to increased activity with obese people compensating by nearly 50%! This suggests that certain people may be more pre-disposed to becoming obese based on their body's ability to compensate for increased activity by decreasing BMR.
This study does NOT mean that exercise is useless for weight loss. After all, these compensations were only partial. If an obese person increased their activity by 400 calories per day, they are still getting ~200 calorie per day increased total daily energy expenditure. The average person is still getting 72% increase in calorie output contributing towards TDEE from physical activity, plus exercise has a ton of other benefits OUTSIDE of weight loss. It's important to note however, that even though it's still a net increase in TDEE when exercise is added, this cannot be at the cost of increased appetite. That is, if you are obese and increase your physical activity by 500 calories per day, netting ~250 kcal TDEE increase, if it simply makes you a lot hungrier and you end up consuming an extra 250 kcal per day or more, then the extra physical activity may not be worth it.
Overall, this data is still a 'win' for exercise and weight loss, but it should temper our expectations about how much weight loss exercise can actually produce.
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Regardless of how much of an impact exercise has on fat loss specifically, it’s without a doubt one of the best things you can do for your overall health and wellbeing.
I think it's a crying shame that exercise has been linked to weight loss. I had a friend who literally said, "I don't need to exercise, I'm already skinny." That's not what it's about!
@@greghansen38tell that person that it’s training not exercise. It’s training to be a physical fit human.
Fitness becomes more confusing every single day!
The reason why is because people want excuses to not do it.
Its simple as just workout and eat healthy. The problem is people makes so much excuse to eat shit. We now have movement like haes. Logic what is healthy has become so complicated. All new study used to be just logical sense but unfortunately its not anymore. So to convince people now we need science to breaks down every single details.
For most peoplel who don't need to dive too much into it, this shouldn't concern you at all. Just eat in a calorie deficit to lose fat, resistance train to build muscle, and eat in a teeny tiny caloric surplus to gain muscle and maybe maintain fat. Simple as that
@Whey Protein If you want to look like a Greek a god it’s going to take steroids for most people .
There are some who have the genetics .
For the majority of the population it’s all about calories, diet , excercise.
@Whey Protein It not an excuse .
I been in gyms all my life
There are just some people who have different body structures denser muscle fibers .
If you look at certain ethnicity you can see the difference between African Americans and Chinese .
Just an example
Your guest appearance on today's video by Greg Doucette was greatly appreciated. Thanks for arming us with the tools we need. 👍
So now people might be asking, how can I reduce the compensation by the body due to exercise? My answer to that through my personal anecdote is to NOT do HIIT cardio or anything that makes it hard to recover. Anything that adds too much systemic fatigue will tank your NEAT. Stick to low intensity cardio (brisk walking) to minimize fatigue.
@@reelcatastrophe check out Peter Attia’s podcasts on zone 2 training… Although I believe there’s a place for HIIT or SIIT I also believe when it comes to that, minimal is optimal! Too much is too much…
@jeffrey bankers Lately I'm doing all the closing shifts at work due to that, I lift in the morning, intensive cardio to increase my lung-capacity 1-2h before work and after work I head straight into bed. I'm one of the few non-smokers so my manager doesn't mind I take the same 5 minutes my colleagues take to smoke to wolf down some food once hunger returns because eating post-cardio is rough.
@jeffrey bankers I like that idea too. Vr or Nintendo ring fit, some gadged will be bought this fall.
Steady state cardio and basic strength training. No need to go hardcore on the conditioning or strength work, unless you’re training foe something specific.
Most people do HIIT for heart health not just losing weight.
The more we can explain the genuine impact of specific exercise as part of the energy balance model, the closer we will get to actually helping people manage their weight (ie fat).
This is another "Snapshot Study." What they're seeing is the body's *INITIAL* reaction to adding exercise (remember, the body protects itself through regulation). However, like most studies, they don't continue to monitor over a prolonged timeline with the same variables. If they did, they would see the BMR start to climb, and even surpass the initial mark (probably 2 weeks or more to start, and another month or so to surpass).
Link?
How do you know that?
Great info… not what I would like to have heard, but a perspective adjustment… I kill it at the gym… especially on days leading up to, or after, a vacation or outing in order to compensate for my overindulgence... A healthy diet is important at all times along with activity outside of the gym.
Absolutely fascinating! I'm an endurance athlete and coach. This information is incredibly valuable to me. I have a better understanding of why I'm not the size of a stick by the end of my race season and how I'm able to maintain my lean mass throughout as I spend many hours training for MTB stage races. I also understand better why this would be different for someone else doing the same thing as me. I am super interested in learning more on this topic and look forward to future findings. Thanks for sharing this information.
This is totally true. I am an endurance athlete, training hours a day. If you add my bmr to my exercise expenditure, I should need about 3000 cal per day. In reality I maintain my weight on about 2500 cal per day. I theorize that there is an overlap effect so the two elements are not exactly additive.
Kind of a confusing video. What is the main takeaway
agree it would be great if he summarize main point
he is like thomas delaurbwhere they keep it vague it seems but never get to point haahha dr ber is best he summerizes at end hahah or we just stupid haah
I absolutely love doing cardio. On the elliptical, an assault bike, stair master or playing basketball for a few hours. I've lost over 25kg in the last 7 months and kept it off. Minimal changes to my diet but generally still eating what I want. 🤷♂️
Your anecdote isnt counter evidence bud. But even at 28% reduction/compensation you're still burning calories. Did you watch the whole thing or the title?
@@billybigballssteubing2243 Watched it all. Was not producing counter evidence champ, just letting people know my journey and how cardio has been working for me regarding fat loss. Take it easy mate. 😁
@@whatsdoingbiz5203 you know that's the same thing, right?
Did you keep your diet exactly the same?
You're right bro, I'm such an idiot 🤦
@@whatsdoingbiz5203 I didnt come with that energy so Ill assume you're american and have a predilection for fighting everyone?
Also there are always outliers and if you look at the study FM is also key. So for those that train others (those that seek a coach and not as well trained as you on the whole) this could be a crucial element.
TH-camrs like Greg Doucette and others have said doing hit cardio is basically pointless because you do get an afterburn but it's such a small percentage it would only equate like 30 calories so it's better just to do low-intensity for longer if you want to burn more
I used to like Greg Doucette, but he's getting on my nerves. Not everyone has time for hours of cardio. His job is making videos, some people have regular jobs and no time nor do they want to do that much cardio. HIIT is very efficient and gets the job done in short time. Greg makes fun of people who love HIIT. Completely full of himself. Plus if someone needs to burn extra calories by doing cardio, there is something wrong with the diet.
@@Inga_Ka I don't find any form of cardio to be very efficient it's more so your diet but yeah I don't like Greg anymore I don't watch him he's annoying the talks about his weight loss and he makes fun of people that enjoy to have more fat in their diet. His whole thing is eating low-calorie high-volume food but that doesn't make you feel full because the foods that he eats has no nutrients a couple hours later you're starving again that's why he eats like 5 times a day to counteract that. I started like not quite a keto diet but it has a lot more dietary fat and lower carbs and now I never have cravings compared to when I was using his anabolic diet
@Beastbombshell I'm not too big of a fan of Greg but I 100% agree that's what people who do hit cardio do do you think like running for like 20 minutes stopping and starting will burn more calories than actually going for like an hour long walk or something or doing a low-intensity elliptical bike session for 45 minutes. Actually do hit cardio right it's extremely stressful you have to go so hard that you're almost throwing up people don't do that
@@williammclean6594 I never said anything about burning calories by doing HIIT. Calories should be managed through diet alone. For getting and being fit for people who don't have tons of time is HIIT a great choice. Calorie burning effect of any exercise is grossly overestimated. Too many people trust their calorie trackers, which are up to 93% off.
@@Inga_Ka well i guess do it if u like for health just know if u are doing it for fat loss it wont make much of a difference
Exercise does a lot of positive things, not just weight loss
So informative! Thank you for these videos they're a great way to keep on top of the latest info. I've been recently trying to train myself to see exercise as a way to feel better rather than a means of fat loss and it's nice that the literature (somewhat) supports it.
Yes always do exercise for good heart health or some form of cardio, it's not about just trying to burn fat.
I’ve decreased my frequency of exercise as of late and seem to be having an easier time of staying lean
Exercise is addictive. I wish to train more but its directly related to the amount of rest we get. With injuries and inability to recover faster. I have to prioritise my workouts based on the goals.
You mean you just eat less...?
@@xMCxVSxARBITERx to remain bodyfat, you eat at maintenance and not less.
@@miloice74
I didn't reply to you but the original comment...
@@miloice74 He said he had decreased his frequency of training yet claiming he had an easier time staying lean. That just means either he moves more normally (non exercise activity) or eats LESS.
Good breakdown, more is not always better. Consistency is key and being aware of what is actually happening. You see so many people jump on the cardio for fat loss. A good diet with enough calories, cardio and resistance and consistency always wins.
I’m 45 and pretty lean w a good amount of muscle and YES, this is a recent picture of me too. I think, from MY experience anyway, is that training TOO hard can really trigger your appetite to the point where you will overeat…especially if you do HIIT cardio. You will become absolutely ravenous afterwards. LISS cardio done consistently, I find anyway, is more forgiving on your joints and your recovery ability. It gives your metabolism that nice bump and you won’t find your appetite out of control afterwards. Same thing with resistance training; stimulate the muscle but don’t overdo it. If you’re sore in that bodypart for 6 days afterwards, you definitely overdid it. You also have to find a “diet” that you can adhere to as well. I prefer low carbs, high protein, high fat. Carbs make me feel tired and bloated. Some people can handle carbs and do quite well on them. Genetics play an enormous factor in this and I think you should experiment to see what works best for you
This absolutely can be noticed with heavy weight lifting at the other portion of the workout.
Calorie deficit doesn’t just mean cutting from what you consume but can also be increasing energy expenditure. On top of that building and maintaining muscle helps burn calories. 14 calories are burned per 1lb of muscle a day. So that plus working out daily and you’ll always been in a deficit so long as you’re keeping track of calories and not over eating
But while explaining the study you said "BMR" goes down when exercise goes up, not "TDEE", Then you said NEAT could be the reason for that, NEAT is not included in BMR so how does that work? If they actually tested BMR not TDEE then NEAT can't be a factor in this. It's gotta be other things like when we lose our period to conserve energy, etc..
My favorite fitness channel
Very interesting. Some things seem so simple and obvious but we overlook them easily. Thanks.
100% on the intentionally keeping steps/general activity up to prevent ‘compensation’. Tho imo ‘compensation’ overcomplicates something pretty simple we all already know all about - getting tired. Exerting yourself more than usual is tiring so you slow down. Just got to force yourself not to slow down till you burned whatever overall total for the day you need to, then go ahead and relax because you’re done. Been doing that years now, total works, and why wouldn’t it. 🤷
Could you assume that your body becomes more efficient at “keeping the lights on” so the BMR decreases as your exercise increases.
People should exercise because exercises activates the enzyme PGC- 1alpha which is crucial for the fat oxidation in skeletal muscle.
This video unlocks the truth behind successful weight loss though exercise. The more one pushes themselves in the gym, the more likely the person will be to eat to make up for their effort or as a reward system along with moving less (NEAT) thought the rest of the day doing normal activities. Therefore, one can conclude that only though exercise along with maintaining your calorie expenditures from NEAT can you end up in a deficit by the end of the day. I recently set a 10000 step goal for myself per day, whether or not its also a workout day.
When i was unemployed few years back i would do 3/4 hours of spin bike a day which claims to burn 1800-2400 calories (25kmph) i always ate back the calories and then some got shredded in the process. Also used to lift weights 6x a week for 2 hrs.
As your muscle mass increases your bmr goes up. That directly correlates to hypertrophy training not endurance training just to be fit. If you just get fit and do endurance training your bmr may go down. It takes more energy to run more muscle mass but if you just get fit your body becomes more efficient and lowers your bmr. Hope that helps
Brilliant post. Would be great to have another in-depth post about this.
Control your weight with diet, exercise for health. I've been saying it for years....
Omg what an incredible new idea
@@patc2515 lmao. Agreed, who would have ever thought of this.
Exercise doesn’t make you healthy. Diet does.
And change your body's composition with both?:)
@@weisscoaching hell yeah 😂
This very valuable. Thanks for highlighting this🙏🙏🙏
im only gonna say this once.... you lose weight by burning more calories than you eat... exercise can help you burn calories ontop of the workout your doing, exercise enough and you will eventually burn more calories than you eat, if any1 thinks otherwise, they need to rethink how basic body function works , its as simple as this. no more complicated
Well presented! Clear and concise. Thank you.
My take away would be controlling diet, and exercise might be better little and often, as in, short workouts of varying intensity so the deficit isn't too big daily
Awesome topic! More of these🤙🏼 thank you
This was fascinating! I love learning more about the body's mechanisms. Thank you! I'm using carbon now and love it. So much thought went into it.
Very interesting and counterintuitive effect. But there must be a limit to how much the body reduce your BMR to compensate for increased activity. If you go on a 6-hour intense bike ride and burn 4,000 calories even if you BMR reduced to 0 it wouldn't compensate for the activity... in fact, you'd lose weight pretty rapidly because youd be dead and decomposing.
Proving that in a challenge between a group of friends in 2014 won me money.
Exercise burns calories. Being in a caloric deficit burns fat.
My hypothesis, I'm commenting 2:36 into the video, is people who exercise have more efficient bodies. I imagine a person with a resting heart rate of 40 will have a lower BMR than someone with 75.
is there any possibility that the reduction in bmr seen with exercise is due partially to the body becoming healthier and the organs or body working better there for burning less
Your body may compensate some for the exercise, but it isn't going to be large amount. So, let's say you burned 500 calories, and your body subtracts 100 calories from that, then you still burned 400 calories. Exercise is still going to be worth doing to lose weight.
This video is going to make people think that exercise is pointless, and that's not true. Doing only 300 calories, around 30 mins isn't enough, because you might not have actually burned 300 calories, it might only be 150 calories, because calories burn counting is often wrong.
Just because you BMR drops 100 calories, which is nothing, if you are burning 500-700 calories, then you'll barely notice it. Your still moving much closer to your goal weight. I guarantee if you stop exercising, it's going to take you much longer to get to your goal.
The fitter you become, the more energy you'll find you have, and just being in a calorie deficit isn't going to give you that energy, you have to tune your body through movement, get the blood moving, clear up the pathways in your body. Making it so much easier for you to do physical things.
So, do low impact cardio 30 mins at a time, take a 30min break, and do another 30mins. You don't have to do it all at once. You can spread it out through out the day. When you are done, you shouldn't feel sore, and you should feel fine to do it again the next day. If your sore, you did to much, scale it back some.
Exercise doesn't have to be hard, you just need to move your body for a period of time, if you move it enough, you burn calories. It doesn't take much, don't make it harder than it needs to be.
I'd be really curious to see whether compensation varies with intensity of exercise, such as walking versus HIIT or running.
I’m 65, plant based, run 10k/day and recently added 3 days/week CrossFit (probably going to add 2 days p90x) … I do eat occasional fish .. never eat lunch, just a kale and water blend. I went to Mexico for 6 days where I ran 10k each day but no CrossFit, minimal alcohol, but still put on 4lb … pissed me off … now I’m back I have 4lb to lose .. I’m 5-10 I like being 155 but told I look like a concentration camp victim ..so I went to 165 … now I’m 169 .. F*** .. I completely agree with wearables and calories … as I’ve got better at running I know my calorific expenditure is lower but my watch is consistent at 125kcal/mile.
My wife said “you’ve put on 4lb of.muscle” … not just doing 3/week CrossFit for 2 weeks …. It seems that unless I’m on a 1900kcal budget I put on weight … I know my bmr is 1540 … so .. I guess that 500kcal from a dail6 10k run is about right and Layne” 100kcal from CrossFit … just seems “unfair”
Actually .. I’m 65 and extremely bit .. so unfair sounds pathetic … but … this is a health channel,so “f*** it” .. actually I’m writing this because I don’t wan to get up and run my first 6k in tje cold ….
That makes sense but "exercise" is a very broad term. BMR dropping makes sense for cardio or endurance exercise but if you're building muscle that should counter act the drop because muscle is metabolically active.
An often overlooked factor is, what is that exercise replacing? If my daily energy expenditure is 2000 calc and I exercise 1 hour for 500 calc, should add up to 2500? well no, that hour of exercise is replacing an hour of whatever daily activities I would otherwise do. these numbers are made up just to show the point. 2000/24 hours is 83.3 calc /hr. Assuming the waking hours spent more energy than the sleeping hours, it might be 100 calc/hr where 50 calc might come moving around doing normal stuff. Im not doing that stuff if I'm exercising for an hour. that means the net gain of doing the exercise is 450 and not 500.
It’s does help keep it off though
You have helped me a lot with focusing on calories thanks! Been seeing results.
The study says BEE is reduced right so that wouldn't be a decrease in NEAT? It seems like it is something out of our control. Thanks for covering this one. Very interesting.
I am 49y old, since June 20th i lost 23 pounds, i made simple changes, no more takeout or restaurants, i eat low fat meat instead of full fat, my go to shake is pasteurized egg white and fat free chocolate milk, low fat yogourt etc..
Since i am still recup for some hip pain my training is full body 3-4 times per week and high reps and i walk. Went from 278 pounds to 255 i still have a long way to go but still.
For the exercise and weight loss, i always did that all my life, even if the metabolism slows down a bit there are way to many health benefits to not exercise. Next year if the big 5-0 for me and i don't plan on quitting any time soon
Brilliant video as usual from you.
This is very interesting about the subconscious change in just regular activity depending on physical activity. Years ago I used to run alot and days I would run alot as I look back on it I didn't do much else that day. I used to exercise in the morning when I worked because I had to work then had kids. Now that I am an empty nester I work out in the evening because I know I will exercise but intuitively I knew that if I exercise in the morning I am not as productive around the house after that.
Very interesting video! Thank you Layne! :D
Curious as to whether increases in dedicated exercise activity actually lowers BMR more than it results in more time spent sedentary by the typical individual. Individuals who maximize effort during strength training or endurance training may have a greater tendency to rest more during normal everyday activity. Sit more, lie down more, sit still, move less, etc. Essentially lower non exercise activity.
But it is hard to refute that increases in dedicated exercise activity will tend to lower the resting heart rate, rate of respiration, etc. which would equate to lower rates of energy consumption at rest.
However, there are plenty of individuals who don't do any dedicated exercise, but walk everywhere, move constantly throughout the day, eat a normal diet of generally whatever they want as it fits into their daily routine, which is not the same as a sedentary, eat everything they want constantly throughout the day, and remain slender.
Fitness science seems more puzzling than Quantum mechanics.
Most people should be doing cardio regularly for their heart health anyway.
That is why I do it to lower my blood pressure and keep the heart healthy. When you start talking about exercising for appearance that is when you get discouraged because exercise and even a good diet dies not always mean you will have a nice body. Also doing cardio is good for brain function and preventing cognitive decline as well, which is another huge benefit.
If you’re active as a child and teenager, you’re going to be a healthy adult. The problem in modern America is that children and teenagers are no longer as active.
Very true. In my years of exercise and IF, Exercise alone, like Calorie restriction alone, only temporarily throws of the balance, even when not compensated for by overeating or lethargy, until the body adapts to a new equilibrium. This is how exercise disorders develop just like eating disorders.. However, through periodicity, and used together, the body can sustain what I call race weight, or hunter's weight, which is a new set point, too.
Yes show this study to michael Phelps who eats 15 k calories daily during training periods and stay at 8% body fat
How do you figure out how many calories you burn daily just to keep the lights on? And how much calories do you burn walking 10 miles a day?
I walk 30,000 steps each day at work..
Yes the compensatory mechanisms are strong. At the beginning of my diet i was doing my cardio. As it went on for a while i just became exhausted earlier and did not have the same capacity to go on.
No matter how much the mind wants the body to adapt by activity demands it places on it, the body always seems to find ways to compensate. The body's compensation systems makes simple math (CICO) not so simple.
Makes me wonder if steady long term excercise overcomes this poblem.
those urban outfitter tees are the best!
Not forgetting that we experience a positive increase of our BMR when the body is at a state of repair, like maintaining lean body mass. Do not need studies for that, the best lab is the body, when of course the tracking is done correctly. Again, all part of the body protecting it self
Since BMR is going doen as a compensatory mechanism and you are less active, would you say that you become less active in your life outside of fitness? I.e. you become less active socially, intellectually etc.? If so, this is another trade-off that needs to be incorporated in your workout-life balance. Would you agree?
how would it be NEAT if you clearly stated it was BMR that slowed down??
Have a look at some of the hunter gatherer studies... they walk all day long yet don't burn more daily calories than the average non hunter gatherer in general.
So there is definitely something in the study
But you should always do exercise or some form of cardio for good heart health, it's not just about burning fat. It's about working your heart , the most important muscle.
More recent studies have shown that resistance training is even better for cardiovascular health than cardio
@@punkandlifting I don't know about that. But what I do know is that cardio is awesome for good heart health and at strengthening your heart and that's been proven over and over again.
@@marskeelove4166 you don’t have to know about that. Sal from Mind Pump was talking about it recently on laynes podcast as well as when he was on mark bell’s power project
@@marskeelove4166 that’s because up until recently the knot studies done on exercise in terms of cardio health was done in cardio and not resistance training. Recently they found better results from resistance training
@@punkandlifting yeah well I do both you see so many bodybuilders that only focus on strength training, yeah they build muscle but there stamina and a lot of time their health sucks and their endurance. So I do both.
I guess we have to watch hard endpoints. If you do HIIT for 30 min for 5x/week, or MICT for 1h 5x/week, what's the average fat loss? Midsection reduction? Is it worth it? Etc. Mechanism mumbo jumbo isn't that important after all. That's the same trap like "proteosynthesis stimulation" vs. actual muscle built over 3 months.
Didn't the BMR basically remain the same and only NEAT decreased to compensate?
As you get more active and fit your resting heart rate will drop. If your heart rate drops every other organ that uses energy will reduce its energy expenditure.
Well that explains why I lose more fat if I reduce my calorie deficit and stay more active instead of cutting 900 calories and moving less do to feeling tired. I even lose weight when trying to maintain because I just feel that much better and physicaly capable.
I've read that the leaner you get, the more your body takes on a " lean metabolism, " where your body then works hard to keep you lean and keep you THERE. And likewise, when you're obese, your body has adapted to a slower more " obese metabolism, " and your body then works against you to keep you THERE. I'm guessing the obese metabolism is where and when much of the compensatory or slowing down of the BMR takes place. According to this research, the body works on a '" rich stay rich, poor stay poor " process. I imagine that if you can just GET to sub 12% body fat, that your BMR increases relative to that, and no such slowing down takes place, as it did when you were 25% - 30% body fat. That's my guess...
I mean your body not going lower your bmr by 1000 calories so if it lowers it by like let's say 200 you still have burned 800. Doesn't this equate to rest since you moving less because you are tired and need to recover ???
Calories out to calories in is the formula for weight loss. You won't burn any fat unless you're in a calorie deficit.
Please HELP guys!
Can someone explain what to do with the calories you burn while exercising if not eat them back? Let's pretend that the smart watches were accurate for a moment. How I did it so far is, I would calculate my daily caloric goals by picking the "sedentary or little activity" option in a macro calculator and then I would add to that the calories my watch told me I burned that day while excercising.
But Layne says here that we shouldn't eat back the calories we burned. So what is the solution then? We do in fact burn some calories while working out, even if our watches don't accurately show how much, so if we don't account for this when tracking, we might end up not eating enough to be in a surplus or at maintenence, or our deficit might be too big. Is this not true?
So what is the solution? How to account for the calories burned while working out, if not eating them back? Reduce the value that the watch shows by 30% and eat that back? I'm totally confused.
Anything that helps you stay in a caloric deficit (however that happens taking into account everything that affects CICO) helps you lose fat.
I’m not a doctor but I thought it was common knowledge to not eat those calories. Only thing I’m entitled too after a lift is a protein shake and that’s factored into the daily calories. I like closing my rings on the iWatch, but it’s basically a motivator. Not a calorie calculator
Great explanation. Thanks
Yeah my nutrition tracker does that. If I burn 300 calories in a day, it adds that back to my daily allowable calories. I just ignore it and stick to my original allotted calories and so far, it works.
This is the first time I have heard you not arguing with anyone.. lol. Good fucking video
Well, there's actually no evidence that exercise makes people hungrier or eat more (watched a youtube video lately which said so). Anecdotally, If I'm hungry and I go running, feeling of hunger disappears and after a run I don't feel like eating for about an hour.. I think running is especially good for weight loss, because it's better to wait couple of hours after (not heavy) meal, and if you run 1-2 hours and then after run it takes one hour more before eating. So you have lighter meal before run and 3-5 hours of period of not eating. And because running spends quite a lot of calories (1 kcal for a one kg of bodyweight for one km) you can double your daily energy expediture with long run. With this compensation maybe only 1,5 times though.. Anyways, it's not easy to eat so much in one sitting, that it would cover the enegy of one long run. And then you still have to eat for the basic energy expenditure of a day..
I personally don't believe that many people could fail at weight loss, if they would run a lot. People who say that they compensate it by eating more, probably just lie and actually don't run that much. Not everyone likes running and injuries happen of course, and that's okay.. Personally I struggle to eat enough to keep from going underweight, if I run 100km/weeks any longer periods, normal food just isn't energy dense enough..
How exactly did the study rule out that this was a change to BMR and not NEAT?
To clarify, later you talk about this being attributed to NEAT, but at 1:50, you are specifically saying BMR and the quotation on the screen says BEE. Both BMR and BEE (I assume meaning the same thing) would not include NEAT. Is this just sloppy speak by everyone or what?
I wonder if spontaneous activity is the only factor or if the body gets more efficient as well. Someone like myself who works at a desk from home and rarely has to leave the house may still get a linear benefit from exercise unless the body is using less energy for involuntary activities.
This has to be the reason that you see so many over weight runners and bikers. You can’t out-exercise a poor diet but now it’s looking like they are lowering their BMR as well…
Well put!!
Unrelated but this made me really curious what lasha would look like if he leaned down close to stage ready.
So just multiply your calories from excercise by x0.7
good explainer video!
So can you recommend food tracking app? I'm using my fitness pal,is it good one?
Where do you get these shirts?
Alternative explanation - they overestimate EAT and on paper it looks like BMR goes down.
Sooo good 👍🏾 thank you
I don't feel like moving when I have less then 200g of carbs and exercise so I do two 3 refeeds a week to have more energy and keep moving if I don't I'll feel sluggish all the time
You can tell me what you want guys… i think you can find studys and evidences to show and proves everything.. that if you exercise more you’ll decrease your neat and TDEE, that your metabolism will adapt to the more activities your making and so you’ll reduce your BMR… ok.. but if you stays with the same amount of calorie (small deficit), and you run 10/12/14Km a day…. you’ll never adapt to that!!! you will continue lose weight and fat… days after days!!!
BMR and TDEE can change by 150/200 maaaaaybe 250 calories per day…. buy if you burn 1000 plus calorie by running 15Km… you’ll never adapt to that!!!!
what normal person who already spends an hour in the gym doing weights has time to run 14km a day?
@@ProFow me!!!!
one hour and 20 minutes running in the morning, 1 hour in the gym before dinner! it easily became a routine!!
@@rickycarfan54 facts my guy! Running while listening to music is just such a cool thing to do !!!
Apart from the measrmentcalories the exercise itself is (estimated to)burn. . Does it still remain true that the more muscle you have, The more calories you will burn at rest , And therefore the higher your BMR will be? If so, Then why is cardio still advocated as the preferential method of fat loss? Or am I getting this wrong?
Thank God for voice command, now I don't have to get up for the remote 😁
So, does this also stand for those who severely decrease calories? I lost over 100lbs years ago and I’m in good shape now, but if I have to cut, I don’t cut on 1700cal, I have to SEVERELY cut it in order to lose more BF. I’m also above 6’0 and 220lbs most of which being muscle now. My question is, from the years ago that I lost weight, is my metabolism now set to a very slow daily burn amount?
yes i do think so, what’s your maintenance calories? i’m somewhat facing the same issue, perhaps reverse dieting to a higher maintenance calories before hopping back to a calorie deficit can help you.
@@brendonpang9176 Very good question. I believe maintenance for me is 3,000 and some change by equation. I can def verify that that’s not the case in the real world though as it feels like if I eat over 2,200 I can gain weight. I will have to do a real world study on myself to see what my true maintenance is
@@eXeLtheking interesting thing was i was eating around 2000 as well and online said 3k but as soon as i ate more than that i started gaining weight, however after increasing my cals to 2400 i realised my body adapted and i started to maintain my weight. perhaps try to slowly increase from 2200 to 2600 by increasing 50 cals a week
@@brendonpang9176 thank you!
Your metabolism doesn’t change unless you’re nearing the 60s
It's like this is just for doctors.