I’ve been telling my clients for years not to control their weight with too much exercise. Most people think they have to exercise for numerous hours per week to burn the extra calories and lose weight. The popular belief for weight loss is the longer and harder the better. But my 25 years of experience has shown me a contrarian view to weight loss. Seventy-five percent of how low your body weight will be has to due with your diet. The remaining 25% is related to exercise and genetics.

The New York Times Magazine had an article last week called Weighing the Evidence on Exercise. Eric Ravussin, a professor at Pennington Biomedical Research Center who‘s been studying weight loss for years, said “In general, exercise by itself is pretty useless for weight loss”. What he meant by his statement is that long hard exercise sessions increases your appetite to a point where you wind up consuming more calories then you burn up by exercising. I have seen this happen to my clients for years. They want to lose weight so they start running hard for an hour, five to six days per week. They become so hungry that they start eating way more calories than they burned up running. The end result is no weight loss or weight gain and an overuse exercise injury.

In my opinion, you reach a point of diminishing returns very quickly with exercise. Exercising too much, just to burn extra calories, will ultimately make you ravenously hungry resulting in overeating. In addition, too much exercise can lead to injury, burnout and insomnia, and a host of other ailments. Learn how to control your weight with your diet. You should exercise for maximum results in a minimal amount of time.

How to Exercise Without Getting Hungry

You can strengthen your cardiovascular system for maximum results with short interval work-outs in less than 20 minutes, once or twice per week. For muscular strength and endurance,  most people need only two full-body basic strength training routines lasting no longer than 45 minutes, twice per week. Round  your weekly exercise program off by walking, hiking or biking easy for longer periods of time without putting any stress on your body.

The Fitness Contrarian way to building a healthy body and lose weight without getting hungry is short hard aerobics, moderately hard full body strength training work outs, and long and easy daily activities like walking with a perfect diet.

Let me know if exercise makes you hungry.

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Best – Mike Cola

Demystifying Fitness, Health & Nutrition

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