The applications from this review article are consequential to the personal trainer and fitness professional for two important reasons. It is well established that exercise and diet modification is the best method for weight loss. However, Ross and colleagues and Sopko and associates also show the efficacy and worth of exercise only programs for promoting weight loss (in overweight and obese populations). Also, from a health perspective it is quite meaningful to emphasize that aerobic exercise independently decreases the risk of CAD and related comobidites. For health benefits, Ross et al. (2000) confirm established recommendations of regular, moderate-intensity physical activity, such as brisk walking, for 30 to 60 minutes on most days of the week. The also suggest that substantial reductions in obesity and related comorbid conditions will result when daily exercise is performed at a moderate intensity for 45 to 60 minutes a day without deceasing caloric intake. However, since most of this health benefits research has been done in predominantly male populations, more research is needed with overweight and obese female populations to validate these benefits in women.
According to motivation expert , this is because our approach to exercise and diet sets us up to fail. Through her extensive research, Segar discovered that the cycle of failure starts with a mindset of “negativity and a lack of friendliness toward our bodies and selves.”
At a physiological level, weight loss and weight gain revolve around caloric consumption and expenditure*. Because of this, . Put simply: we lose weight when we eat less calories than we expend. Conversely, we gain weight when we eat more calories than we expend. In order to lose one pound of fat, we must create a 3,500 calorie deficit, which can be achieved either through exercise or diet.
For men, the effects of exercise and dietary fat seemed to have independent effects on the amount of weight lost. For women, although exercise alone was not a successful weight loss strategy, at each level of dietary fat reduction those who increased exercise − moderately or substantially − lost more weight than those who changed activity less.