Meta Analysis finds cardio doesn't contribute to fat loss.

  • Posted by a hidden member.
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    Aug 12, 2012 4:54 AM GMT
    http://www.reddit.com/r/Fitness/comments/jktdg/meta_analysis_finds_cardio_doesnt_contribute_to/

    http://www.ncbi.nlm.nih.gov/pubmed/21787904

    Isolated aerobic exercise and weight loss: a systematic review and meta-analysis of randomized controlled trials. Am J Med. 2011 Aug;124(icon_cool.gif:747-55. Thorogood et al

    These researchers looked at all the trials on aerobic exercise ( 14 studies involving 1847 participants). The average weight loss after 6 months was 1.6kg (3.5lbs) and after one year was 1.7kg (3.74lbs) The researchers concluded that “Our results show that isolated aerobic exercise is not an effective weight loss therapy” although it “may still be an effective weight loss therapy in conjunction with diets”

    My take: It doesn’t work on it’s own, but it might work with diets? Huh? Nice way to be ambiguous…. These researchers found that aerobic exercise doesn’t work at all — the weight loss after six months to a year is less than 4lbs. I’d say that it still does

    That takes us 2 weeks at Results Fitness. There are several other studies showing no effect of aerobic exercise on weight loss when compared to dieting alone. There are a ton of benefits to low intensity aerobic exercise, but time and time again, research and the real world have shown that it’s not an effective tool for fat loss training or really an effective use of your time if that’s your goal. As far as exercise for fat loss goes – Strength training is number one. Metabolic circuits and interval training are number two. But they all fall a long way short of a solid nutrition plan. 14 studies on weight loss and aerobic exercise with 1847 participants have failed to show any meaningful results. Isn’t it time we faced the truth that it just isn’t a fat loss tool?
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    Aug 12, 2012 6:11 AM GMT
    I used to bicycle over 400 miles a week, and was still 40+ lbs overweight.

    It was all to do with diet. I ate shitty food, thinking the cardio would take care of it. I was wrong.

    Now if only other people would realize this. Cardio promotes healthier oxygen uptake, slower resting heart beat, and increases overall cardiovascular health. It does not promote fat loss unless you eat healthier food and less calories.

    As has been said many times here: "Abs are made in the kitchen." Until people learn that, they'll be doing triathlons and staying overweight.
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    Aug 12, 2012 1:49 PM GMT
    I think the view is becoming more popular - there seems to be a more common view that fit+fat isn't so unusual..

    It just needs that quantum leap for us to "get" that eating all the heavily refined foods we do cant be good for us.. ;)
  • calibro

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    Aug 12, 2012 2:02 PM GMT
    well, diet is usually the issue because people often eat more after they exercise because they have just burned a lot of calories and their bodies want to refuel. cardio only works when you do it to maintain a caloric deficit in your diet. i bet the average person in the gym has no idea how many calories he/she burns in one day or how many he/she consumes.
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    Aug 12, 2012 2:04 PM GMT
    calibro saidwell, diet is usually the issue because people often eat more after they exercise because they have just burned a lot of calories and their bodies want to refuel. cardio only works when you do it to maintain a caloric deficit in your diet. i bet the average person in the gym has no idea how many calories he/she burns in one day or how many he/she consumes.


    ^This
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    Aug 12, 2012 2:37 PM GMT
    Same here. I lost 50 lbs but it took me months to lose 5 lbs and it kept coming back until I understood how much my diet was sabotaging my efforts. For me, sugar, sugar, sugar was the problem. I would eat 3 jumbo muffins for lunch and think "oh I'll just burn it off at the gym." It doesn't quite work that way.

    paulflexes saidI used to bicycle over 400 miles a week, and was still 40+ lbs overweight.

    It was all to do with diet. I ate shitty food, thinking the cardio would take care of it. I was wrong.

    Now if only other people would realize this. Cardio promotes healthier oxygen uptake, slower resting heart beat, and increases overall cardiovascular health. It does not promote fat loss unless you eat healthier food and less calories.

    As has been said many times here: "Abs are made in the kitchen." Until people learn that, they'll be doing triathlons and staying overweight.

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    Aug 12, 2012 3:00 PM GMT
    These people are real Sherlock Holmes material, uh?
    Conducting studies on long-duration weight loss without keeping track of the diet... definitely sounds relevant!
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    Aug 12, 2012 3:29 PM GMT
    paulflexes saidI used to bicycle over 400 miles a week, and was still 40+ lbs overweight.

    It was all to do with diet. I ate shitty food, thinking the cardio would take care of it. I was wrong.

    Now if only other people would realize this. Cardio promotes healthier oxygen uptake, slower resting heart beat, and increases overall cardiovascular health. It does not promote fat loss unless you eat healthier food and less calories.

    As has been said many times here: "Abs are made in the kitchen." Until people learn that, they'll be doing triathlons and staying overweight.


    Amen, brother!

    Start eating-- meats and vegetables, nuts n seeds, some fruit, little starch and no sugar. So simple.

    Cheers
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    Aug 12, 2012 3:42 PM GMT
    Jeeeez...

    Eat less, move more simple as.

    If fat people put the same effort into working out as they did looking for quick fixes and excuses not to the worlds obesity problem would be solved
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    Aug 12, 2012 4:32 PM GMT
    MsclDrew saidJeeeez...

    Eat less, move more simple as.

    If fat people put the same effort into working out as they did looking for quick fixes and excuses not to the worlds obesity problem would be solved


    Your theory has been disapproved by many studies. The reason why we get fat is that we are addicted to carbs and sugar. Don't blame overweight individuals for being lazy-- the simple fact is that it is merely impossible to burn all the junk intakes from their daily diet. Eat smart. And that does not mean eatin bland boring food.

    Read the book Why we get fat by Gary Taubes.

    Cheers
  • dancedancekj

    Posts: 1761

    Aug 12, 2012 10:25 PM GMT
    In addition, overexertion during cardio leads to increased cortisol levels, which can (ironically) make a person gain weight. Therefore, the push to pound out those calories can actually be counterproductive to weight loss, not to mention overall health and feeling of well-being.
  • Markguy

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    Aug 12, 2012 10:38 PM GMT
    I think most people grossly overestimate the number of calories burned by aerobic activity. Regular aerobic activity is unarguably good for cardiovascular health, but is a poor way to try to lose weight.
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    Aug 12, 2012 10:40 PM GMT
    The leanest and lowest body fat I've ever had was during a period where I did ZERO cardio. Completely 100% diet based.
  • kuroshiro

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    Aug 12, 2012 10:46 PM GMT
    I find that article hilarious considering I lost a bulk of my fat from cardio... Hm...
  • calibro

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    Aug 12, 2012 10:48 PM GMT
    Ariodante saidThe leanest and lowest body fat I've ever had was during a period where I did ZERO cardio. Completely 100% diet based.


    that's because you didn't eat anything but diet, carb-free, fat-free, organic lettuce
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    Aug 12, 2012 10:52 PM GMT
    Markguy saidI think most people grossly overestimate the number of calories burned by aerobic activity. Regular aerobic activity is unarguably good for cardiovascular health, but is a poor way to try to lose weight.


    If you compare low intensity cardio, HIT and intensive weight lifting for one hour, you will burn a lot less calories doing just cardio, yes.

    But the fact is you can do cardio far longer than anything else before to reach exhaustion, and I suspect you (if you have the time for it), that you can burn more calories per day using cardio than anything else (just try 2 hours of HIT, and compare it to a 8 hours hike in the countryside).


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    Aug 12, 2012 10:54 PM GMT
    I thought it would be about net caloric intake. If you eat more than you burn, you gain weight, and the inverse is true. Is it somehow more complex than that?
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    Aug 12, 2012 11:00 PM GMT
    calibro said
    Ariodante saidThe leanest and lowest body fat I've ever had was during a period where I did ZERO cardio. Completely 100% diet based.


    that's because you didn't eat anything but diet, carb-free, fat-free, organic lettuce


    not true, it had lots of butter.
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    Aug 12, 2012 11:06 PM GMT
    I've lost a lot of weight primarily from cardio exercise. The study is incomplete if they did not also track the diet of the participants. Every single person I know with a weight problem eats more when they start exercising. They come up with crazy logic about how a 30 minute walk means they've "earned" a fast food meal. Weight loss cannot happen without a calorie deficit of some type. Most people seem to grossly underestimate the number of calories they eat and overestimate the calories they burns during exercise. Cardio exercise does help burn fat, but it must come with a change in diet, often a drastic one.
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    Aug 12, 2012 11:08 PM GMT
    Sartre saidI thought it would be about net caloric intake. If you eat more than you burn, you gain weight, and the inverse is true. Is it somehow more complex than that?


    A bit.
    The amount you burn while doing nothing, even when sleeping, is linked to your hormonal balance.
    That hormonal balance can be changed by many things, including your physical activity and your diet.
    If you eat less, for example, your system will adjust and extract more calories out of your food, while at the same time becoming more conservative and more efficient. So you eat a bit less, are a bit hungry, but you weight don't change at all.
    If you workout, the muscle mass will burn some calories just by itself, even when you do nothing, so you will need to eat more than before to keep a stable weight.

    The amount of calories you eat is not the same as the amount of calories your body absorb.
    And the amount of calories you burn during a day (without any sport) is linked to many factors.

    So you can grow fat eating exactly the same as the year before, or stay skinny despite eating a lot of rich food.
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    Aug 12, 2012 11:14 PM GMT
    DudeInNOVA saidI've lost a lot of weight primarily from cardio exercise. The study is incomplete if they did not also track the diet of the participants. Every single person I know with a weight problem eats more when they start exercising. They come up with crazy logic about how a 30 minute walk means they've "earned" a fast food meal. Weight loss cannot happen without a calorie deficit of some type. Most people seem to grossly underestimate the number of calories they eat and overestimate the calories they burns during exercise. Cardio exercise does help burn fat, but it must come with a change in diet, often a drastic one.


    Yep. 1 kg of fat (2.2 pounds), means 9000 calories, means 15 hours of cardio at 600cal/hours, or a (fast) walk of 24hours.
  • dancedancekj

    Posts: 1761

    Aug 12, 2012 11:37 PM GMT
    minox said

    But the fact is you can do cardio far longer than anything else before to reach exhaustion, and I suspect you (if you have the time for it), that you can burn more calories per day using cardio than anything else (just try 2 hours of HIT, and compare it to a 8 hours hike in the countryside).


    True enough. I believe in lots of low intensity aerobic exercise with a small bit of anaerobic high intensity exercise is the key towards health.
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    Aug 12, 2012 11:52 PM GMT
    I like cardio in small intense doses cause it strengthens my heart.
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    Aug 12, 2012 11:54 PM GMT
    This isn't surprising at all, but the matters that remain are a) can running accelerate or help maintain fat loss for certain types of people? and b) well, some people actually like to run, so there.
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    Aug 12, 2012 11:57 PM GMT
    paulflexes saidI used to bicycle over 400 miles a week, and was still 40+ lbs overweight.

    It was all to do with diet. I ate shitty food, thinking the cardio would take care of it. I was wrong.

    Now if only other people would realize this. Cardio promotes healthier oxygen uptake, slower resting heart beat, and increases overall cardiovascular health. It does not promote fat loss unless you eat healthier food and less calories.

    As has been said many times here: "Abs are made in the kitchen." Until people learn that, they'll be doing triathlons and staying overweight.


    Pretty much this. That's why even as a fast food worker, I agree whenever someone says that McDonald's being a restaurant of the olympics is like smoking being the cure for lung cancer. Hell, when I saw our "food under 400 calories" flyer, I looked at it like "dafuq?"