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Exercise,
Nutrition and Personal Responsibility: An Unbeatable Combination
The August 9
issue of TIME Magazine featured a prominent article that made my hackles rise.
Titled “Why Exercise Won’t Make You Thin,” it was a four page expose on the
“myth” that exercise and weight loss are inextricably tied. Au contraire, the
article claims: actually, tough regular workouts are more likely to make you
GAIN weight, not lose it, because vigorous exercisers are more likely to
overcompensate for calorie burn by eating high-fat foods, and more likely to
be tired and more sedentary throughout the rest of the day. Backed up by
numerous studies and anecdotal evidence, the story actually made a pretty good
case for its theory. And surprisingly, I agree with its overall premise: that
workouts work up an appetite, and if we allow that appetite to control us, or
use the calories we burned through exercise as justification for making poor
food choices, weight gain becomes a very high probability. Just take a look at
your average group of runners training for a marathon: great legs, amazing
cardiovascular fitness – and big old guts hanging over their running shorts.
Plenty of exercise and calorie burn, and plenty of beer drinking and cheese
fries to make up for it. They’re fit all right, but they’re far from achieving
an ideal, healthy body.
But. (You knew there was a “but”, right?)
My real issue with the article is that it takes personal accountability out of
the equation. You KNOW that you cannot maintain a healthy, highly functional
and energized body when you are eating candy and Big Macs on a regular basis,
no matter how hard you work out. You KNOW that a Starbucks muffin (as
referenced in the article) has upwards of 500 calories, and that it is not an
appropriate reward for a great run. Is a tough workout going to make you
hungry? Of course it will; that’s physiology. But you are not a prisoner to
your cravings; you DO have the ability to make choices that will nourish your
body AND eliminate cravings for the wrong foods. Replenish with lean turkey or
fish, or a refreshing protein shake, or a handful of almonds. Fuel your body
with whole grains & sufficient fiber. Guzzle water to quench your thirst, not
sugar-laden Gatorade, pop or “energy drinks” that lead to a massive crash
later. THINK about your options, THINK about the hard work you just did for
yourself and don’t negate it by making poor choices afterward.
Further, TIME is correct in its assertion that working out too hard (for your
current fitness level) will cause you to become more sedentary throughout the
rest of the day (and the next, if you’re really killing it.) But again, the
solution is common sense. Don’t work out that hard. You don’t have to train
like you’re headed for the Ironman (unless of course you ARE headed for the
Ironman.) If you’re working out to the point that you can’t move afterward,
that's silly. Challenge yourself, but make sure you enjoy your workout and
don’t use them as an excuse to take the elevator for two floors instead of the
stairs. Again, you do have the ability to make the choices that will lead to a
healthier body.
The last thing our overfed, undernourished, sedentary culture needs is another
excuse to stay glued to the couch, especially from such a well-read,
well-respected publication. More than two-thirds of our country is overweight
or obese because we move less and consume more. Period. The bottom line is
this: exercise and good nutrition ARE inextricably intertwined, and making
good choices in both areas will lead to weight loss, better health, enhanced
mental, emotional and psychological well-being. I see it every day as our
clients reap the benefits of a healthy lifestyle. Remember this mantra:
Exercise changes the shape of your body; nutrition changes the size.
A side note:
The American College of Sports Medicine released a
statement last Friday
saying it takes "strong exception" to the Time story's conclusions. "Physical
activity is one of the most important behavioral factors in enhancing weight
loss maintenance and improving long-term weight loss outcomes," said John
Jakicic, who chairs the ACSM's committee on obesity prevention.
One expert quoted in the Time piece, Dr. Timothy Church, said his professional
opinions were misrepresented, according to the ACSM statement.
Another ACSM member, Dr. Janet Rankin, said: "A practical response to the
claim that exercise makes you eat more and gain weight is to look around. If
this were the case, wouldn't those who regularly exercise be the fattest?
Obviously, that isn't the case."
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc.
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