Exercise more for weight loss

[Tinus]

As one real example, in summer when I can scull an hour, ride a bike for 3 or 4, then go kayak with the wife for an hour or so, my weight drops to 80-84kg.

In order to establish an argument which leads to the conclusion 'one will have a healthy weight if and only if one exercises a lot', it is not sufficient to show 'a lot of exercising results in a healthy weight'. One also needs to show 'if one does not exercise a lot than one will not have a healthy weight'.

Your real example shows that a body weight of 90 kg (BMI 25.5) is achieved with less than an hour of erging a day. A BMI of 25.5 is considered healthy at old ages. So your real example shows that 'if on does not exercise a lot than one will not have a healthy weight' is false.

[jamesg]

You can't show much using arbitrary terms such as "healthy weight". Anyway, I'm not trying to show anything other than what's obvious: if I do a lot of exercise, I can get to 80 kg by exercise only, whereas if I don't my weight increases.

Climbing steps (there's 101 from my town square to home) is a lot easier with 10kg less to lift, and increasingly dodgy knees and hips certainly make me aware of the difference.

[bloomp]

I believe the quote is "health is from the neck down, wellness is from the neck up"... You can't have a good life without both. Someone can exercise all they want and still lead a lifestyle filled with smoking, drinking and drugs. You won't be in good health.

And John, how do you feel about having a 'proper' diet if you're such a denier of hard science and research. Just eat what's tasty? No need for fruits and vegetables? You can't deny the importance of the research related to health and exercise then go recommend eating a balanced diet because we ONLY KNOW of the importance of certain foods by the same research.

[johnlvs2run]

John, how do you feel about having a 'proper' diet if you're such a denier of hard science and research. Just eat what's tasty? No need for fruits and vegetables? You can't deny the importance of the research related to health and exercise then go recommend eating a balanced diet because we ONLY KNOW of the importance of certain foods by the same research.

Research has nothing to do with being healthy, and it is not scientific. Many researchers are quite UNhealthy. Go into any hospital and check out their "research" departments. Also they've been "researching" things for years and years but still haven't come up with anything worthwhile, only more "medications", sickness, high expenses and death. So much for medical "science." The sooner it is done away with, the better for everyone else.

How do I know what to eat, without "research?" Come on, man, think for yourself.

You don't need some scientific medical idiot trying to tell you how to eat, how to breathe, how to move, how to live.

I'm speaking in general terms here, not about anyone in particular.

[Tinus]

You can't show much using arbitrary terms such as "healthy weight". Anyway, I'm not trying to show anything other than what's obvious: if I do a lot of exercise, I can get to 80 kg by exercise only, whereas if I don't my weight increases.

But if there is no premiss 'lower weight is a (lot) better weight' than there can also be no conclusion 'much exercise is (lot) better than little exercise'. Without a notion what a healthy weight means it also makes little sense to state that a lot exercise is necessary to be healthy or that 90kg is such a weight that one must do more exercise.

[drkcgoh]

Why don't you direct your questions to someone who shows true Wellness by eating all tasty food to excess, while mainaining 5'9.5" 148 lbs purely thru exercise at 68+? I don't even take a single tablet or supplement, & fight inherited Diabetes, Osteoporosis, Asthma & many other bad tendencies purely thru exercise. I have also conducted research on >70 subjects on the "Ideal Body Weight as Calculated from DEXA Total Body Fat". statistically measured against BMI calculated calculations" & presented it in Canberra.
Truth is Stranger than Fiction, and those who speak out loud can talk till the cows come home, but please show it at least in yourself & those who practise what they preach.
Dr.K.C.Goh

[drkcgoh]

It's time to start the day of Exercise at 6:30am here, with an jour and a half of burning >1,000Calories, and that doesn't take much will power or detract from a full day ahead while others are too busy sleeping. A spell of travelling does steal time from the regular rooutine of Exercise, and the weight does increase by some 4 Kg, but that all comes off the moment I return, and anyone can achieve the same if he just practises it instead of debating about its pros & cons.
Dr.K.C.Goh

[drkcgoh]

To the BMI skeptics, let me quote 2 real examples from my >70 DEXA study:
1. A lady of 63 with a BMI of 18 and DEXA measured total Body Fat around 30 is told to GAIN WEIGHT to achieve a healthy BMI of around 22
LOSE FAT to achieve DEXA measured Total Body Fat to around 22%.
She constantly complains of high Cholesterol levels , & has to take lipid lowering drugs.
. A triathlete of 66 who has a BMI of 27, but DEXA measured total Body Fat of around 18%,
He is advised to LOSE WEIGHT to gain a "healthy BMI" of 22, but
GAIN WEIGHT & MORE MUSCLE by the DEXA ,measurement.
These are contrary to popular belief, and will take much counselling to sink in to these individuals who only want to be healthy.
Obiously the triathlete is healthy, & want sto GAin more muscle,
but the "thin" lady believes popular advice, and is loading up with lots of FAT to try to get a better BMI, while she constantly complains of her high Cholesterol, HIgh BP, Osteoporosis, etc.
It is really time to srtart exercising, & I've already wasted 15 min. writing
Dr.K.C.Goh

[jamesg]

I think of BMI as a first stage filter, like a river water grille that will take out the dead bodies, trees etc that are not wanted downstream. Then some other gauge will distinguish the trees from the rest.

[hjs]

. A triathlete of 66 who has a BMI of 27, but DEXA measured total Body Fat of around 18%,
He is advised to LOSE WEIGHT to gain a "healthy BMI" of 22, but
GAIN WEIGHT & MORE MUSCLE by the DEXA ,measurement.
These are contrary to popular belief, and will take much counselling to sink in to these individuals who only want to be healthy.
Obiously the triathlete is healthy, & want sto GAin more muscle,

Dr.K.C.Goh

The triathlone is a weightbaring endurance event, you don,t want to have to much muscle, you need to be as light as possible. So you are wrong again, he should not want to gain muscle but loose muscle, and he also is way to fat, 18% fat is to much for an endurance athlete. If that man looses weight by eating better, he will become faster and fitter.

BMI in itself says not much, on that I do agree, you have to look at the total picture. 2 people having the same age, the same height do have the same bmi but can have totaly different bodyfat % s. BMI is not meant to look at individualy but it's meant as a tool for the total population.

[drkcgoh]

Glad you got the point. BMI is popular belief, & based on that wrong advice the triathlete is asked to lose his weight & muscle to attain this 22 BMI that is supposed to be in the "healthy" range for him, whereas we have to readucate this person that if he goes by the BMI advice, he wil feel weaker from loss of muscle, & that he is not too fat as his total Body Fat is in the healthy range of 18% for a man. He can still afford to gain some muscle even though his total weight wil increase, & so will his BMI.

[drkcgoh]

Who says 18% is too much body Fat for an Endurance athlete? Triathletes swim a lot, & the Total Body Fat for these athletes is much higher than for others because the body adapts to the cold water by increasing the amount of fat below the skin. Hence their Total body Fat is higher that that for pure runners & cyclists. Even then, 18% is a very respectable figure, & it is wrong to tell such a person to LOSE weight, simply because his BMI is 27%. At least on that point, the correct advice to give to this triathlete is not to LOSE weight simple to reach that arbitrary BMI figure, as he will feel weaker. As for attaining a lower Total Body Fat, this is fine tuning his performance, & it will come down with more Aerobic training & less weight training on his part, but that is deatracting from the point that he was given the wrong advice to LOSE weight by popular BMI tables & current popular belief.
By BIA, using theTanita scale I was measured at 6%. whereas by DEXA it was 13%. by Harpenden's calipers, 19%, & by BMI 21. So which is the true figure? Anyway, for men, the 18% Total Body Fat is within the normal range, and this depends on which authority you are quoting. I would certainy not use the BIA (Bioelectric Impedance Assay) which ranks a lowly 6 among the methods of measuring Total body Fat, wheresas DEXA is #2 among all the research tools.
Dr.K.C.Goh

[hjs]

Who says 18% is too much body Fat for an Endurance athlete? Triathletes swim a lot, & the Total Body Fat for these athletes is much higher than for others because the body adapts to the cold water by increasing the amount of fat below the skin. Hence their Total body Fat is higher that that for pure runners & cyclists. Even then, 18% is a very respectable figure, & it is wrong to tell such a person to LOSE weight, simply because his BMI is 27%. At least on that point, the correct advice to give to this triathlete is not to LOSE weight simple to reach that arbitrary BMI figure, as he will feel weaker. As for attaining a lower Total Body Fat, this is fine tuning his performance, & it will come down with more Aerobic training & less weight training on his part, but that is deatracting from the point that he was given the wrong advice to LOSE weight by popular BMI tables & current popular belief.
By BIA, using theTanita scale I was measured at 6%. whereas by DEXA it was 13%. by Harpenden's calipers, 19%, & by BMI 21. So which is the true figure? Anyway, for men, the 18% Total Body Fat is within the normal range, and this depends on which authority you are quoting. I would certainy not use the BIA (Bioelectric Impedance Assay) which ranks a lowly 6 among the methods of measuring Total body Fat, wheresas DEXA is #2 among all the research tools.
Dr.K.C.Goh

You really haven,t got a clue you are talking about. For any endurance event, running, cycling, skiing, rowing etc you always need a low body fat %. 18% is fine for a av persone, but a serious athlete should be closer to 8%.
For the swimming part you are right but the swimming is only of the part and by far the shortest one.

The scales are very rough and often way off, the bodyfat calipers are much closer to the truth. On average a man with 10 % bodyfat has visable abs. 18% is indeed within the normal range for man, that is true.
A bmi of 27 is way to high for any weightbaring endurance athlete. You don,t need so much muscle, you need a low bodyweight and good hart and lungs.

Power-to-Weight Ratio

PWR is the power a person generates divided by their body weight. Although less important in the swim due to buoyancy, PWR is an important predictor of running and especially cycling performance. It is also known as strength-to-weight ratio. You can raise your PWR by becoming lighter and maintaining or gaining muscular strength or as I like to say, by becoming leaner and meaner! Many triathletes can improve their PWR simply by decreasing their percentage of body fat, while maintaining lean mass, through "effective weight loss" (EWL). The prescription for EWL involves a controlled-calorie nutrition plan, low-to-moderate intensity aerobic exercise, and resistance or strength training.

Body Weight

Are you at the right weight for optimal performance? It is necessary to contemplate this question as you enter the off-season. If you think you may need to shed a few pounds, be aware that just losing weight does not always translate into improved performance. In fact, if not done properly, drastic weight loss can lead to a compromised immune system and decreased energy and strength. I strongly oppose using standard weight tables to determine the appropriate body weight for triathletes. Body weight represents the combined weight of adipose (fat) tissue, muscle tissue, bone tissue and water. All of these components must be taken into account when assessing body weight. Standard weight tables give no valuable insight into these parameters. Therefore, focus your attention on your body composition rather than your body weight.

Body Composition

As previously stated, the human body is composed mainly of fat, muscle, and bone tissue and water. Individuals vary greatly in their genetic propensity for the amount and proportion of fat, muscle, and bone tissue, as well as baseline percentage of body water. Therefore, there is not a simple equation for the "ideal" body composition for triathletes. Although the optimal body fat percentage range for most elite male triathletes is from 5% to 10% and from 10% to 15% for females, this does not mean you have to be in this range to perform at your best. However, if your percentage body fat is well out of these ranges then you are an excellent candidate for an off-season nutrition plan which includes EWL. To determine what your body composition should be, you should enlist the professional services of a respected and experienced triathlon coach and/or sports nutritionist. He or she will help you determine the best method to evaluate your body composition and work with you to optimize your body composition to perform at your peak.



from : http://www.trifuel.com/triathlon/nutrit ... 001140.php

[drkcgoh]

You really need to undergo a proper course in Body composition to know which are the tools for measurement of Total Boxy Fat. One cannot just quote numbers without any substantiation or authority. There are some textbooks available on the subject, & it is best to quote from these authorities. Reuben is such an autthority, & presented at the American Society of Cinical Nutrition that i attended in San Francisco a few years ago.
Harpenden's Calipers are easy to calibrate, But together with the Lafayette & Lange's, they only give a rough value, & anyway, the tables do not correlate so that Sum of Skinfold thickness (SSF)is often used to monitor progress in athletes, instead of converting to Total Body Fat. . The widely quoted <10% Total body Fat for endurance atheltes is a myth, propagated by those BIA assays, & as I have said, I measured only 6% by such an assay.
Let us not go into PWR before clearly establishing how to measure Total Body Fat, & the "healthy" values quoted. DEXA is a research tool found in only a few journals., & Anthropmetric methods such as Skinfold Caliper, or BIA methods are nowhere in comparison.
Dr.K.C.Goh

[bloomp]

You really need to undergo a proper course in Body composition to know which are the tools for measurement of Total Boxy Fat. One cannot just quote numbers without any substantiation or authority. There are some textbooks available on the subject, & it is best to quote from these authorities. Reuben is such an autthority, & presented at the American Society of Cinical Nutrition that i attended in San Francisco a few years ago.
Harpenden's Calipers are easy to calibrate, But together with the Lafayette & Lange's, they only give a rough value, & anyway, the tables do not correlate so that Sum of Skinfold thickness (SSF)is often used to monitor progress in athletes, instead of converting to Total Body Fat. . The widely quoted <10% Total body Fat for endurance atheltes is a myth, propagated by those BIA assays, & as I have said, I measured only 6% by such an assay.
Let us not go into PWR before clearly establishing how to measure Total Body Fat, & the "healthy" values quoted. DEXA is a research tool found in only a few journals., & Anthropmetric methods such as Skinfold Caliper, or BIA methods are nowhere in comparison.
Dr.K.C.Goh

Your proficiency with the English language clearly supports your argument of "undergoing a proper course..."