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Tag Archives: weight loss

  • I am on a limited calorie diet and exercising significantly. How do I determine if I am doing too much?

    Because we all have different genetic makeup's and lifestyles, everyone's body will react different to a similar diet and exercise regime.

    From my experience, the best indicator of the safety of your routine are your results.  If you are experiencing rapid weight reduction then this may be unsafe from a medical standpoint.  Excessive weight loss in a short period of time may lead to a number of medical complications including gallstones, elevated blood pressure, high cholesterol, coronary heart disease, increased long-term weight gain, binge eating, reduced physical activity, reduced energy expenditure, increased hunger levels, altered hormone levels, changes in substrate utilisation, increased fatigue, increased disposition toward fat storage and depression.

    Have a read of Yo-Yo Dieting - No-No Dieting which goes into a bit more detail about rapid weight loss.

    Also assess how you feel.  If you are feeling particularly lethargic and run-down, or experience mood swings, then this could be a clear indicator that you are not recovering effectively.  Inhibited recovery can often be a result of excessive exercise and/or limited dietary nutrient intake, amongst other things.

  • What burns more fat, running or walking? What about interval training?

    Losing weight is a function of both your diet (energy in) and exercise (energy out).  If the amount of energy that you take in is greater than what is expended, then you will gain weight.  Conversely, if you expend more energy than what you consume, you will lose weight.

    In order to accelerate the effects of weight loss, you can increase your "energy out" by performing exercise.  Generally speaking, the more energy that you expend, the greater the amount of weight you will lose (assuming diet is constant and energy out is greater than energy in).

    Walking requires much less energy than running and will therefore have less of an effect on your energy out.  As a result, running will result in many more calories being burnt.  As a general rule, the greater the intensity of an exercise, the more calories you will burn.

    If you have not trained consistently recently, it is important to begin slowly and gradually add to the intensity of your exercise.  This will give your body time to adjust to the physical demands.  There are many risks involved in pushing your body too hard when it has not been trained properly.

    Interval training is a more advanced form of exercise and will result in much more significant weight loss.  It is a very intense form of exercise, since you have several recovery sessions in between sprints.  These recoveries allow the intensity of each sprint to be enhanced significantly.  As the intensity increases, the fat burning effect increases dramatically.

    You may find an article that I wrote (published in Australian IronMan), entitled "The Fat Burning Zone" of interest.  This article discusses some research that suggests that the more intense the exercise, the more fat will be burnt.

  • Beating Binges

    You go on a diet and cravings turn into binges. How does one overcome this?
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