Do Women Really Need to Exercise 7 Days per Week to Stay the Same, Total Body Burn Bootcamp AZ says, NO!

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Last Monday morning one of my non-bootcamp clients came to her session and
she was VERY concerned.

She had just a read a newspaper article about some recent research that claimed
that all women need exercise 60 minutes per day to maintain their weight over
the course of their lifetime.

My instinct was to call BS on this study, then I went and took a look at what
they were talking about.

The study was:
The study was based on surveys of more than 34,000 U.S. women who were, on average, age 54 at the start of the study.

They reported their physical activity and body weight, as well as health factors such as smoking and menopausal status, over 13 years.

On average, the women gained 5.7 pounds during the study.

I also found out that there were no dietary changes made

“We wanted to see in regular folks — people not on any particular diet — what level of physical activity do you need to prevent weight gain over time,” said the lead author of the study, Dr. I-Min Lee, an epidemiologist at Brigham and Women’s Hospital in Boston

Read the study here

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Other interesting facts:
Most Americans gain about 1.5 pounds a year between age 25 and 55.

That amount of exercise is three times higher than the amount recommended by the federal government –
150 minutes per week — to lower the risk of chronic diseases, such as heart disease.

While few randomized, controlled studies — the gold standard in research –
have looked at the issue of weight maintenance over time, they tend to point to around 200 to 250 minutes of exercise a week, said Dr. Joseph E. Donnelly, director of the Energy Balance Laboratory at the University of Kansas.

Moderate-intensity activity was defined in the study as walking or hiking, jogging, running, bicycling,
aerobic exercise or dance, use of exercise machines, yoga, tennis, squash, racquetball, swimming.

Housework and gardening were not included in the analysis.

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My Take after Reading

– Why would you even attempt weight loss/maintennance without dietary change, sounds like a sure recipe for frustration. As Alwyn Cosgrove so deftly states “You can’t out train a crap diet”

– In the busy world we live in why would you want to spend 3x times the amount of time working out when you could simply modified you diet which you should already be at least partially responsible for

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– My definition of moderate exercise and the researchers definition of moderate are cleary night and day different — I would call everything they have listed easy, again since when does walking qualify as moderate?

– I think there is a real difference between actual time spent exercising and the amount of time you showed up. Even though we spend 45 minutes at the exercise location for Total Body Burn Bootcamp AZ. The actual exercise time is probably only about 1/2 of that.

I am not even going to get into intensity or focus here (although I do have an article coming out on the topic)

Wrap-up
So what does all this mean

Put down the cookies, ‘bread sandwich’ or chips and salsa

Exercise at a higher intensity 3x per week and you’ll be able to maintain, I have seen people do this
during our bootcamp workouts on a very consistent basis.

If you want to shed som fat, add a couple more days, and dial in your nutrition to something like the Elimination Diet and do that consistently for a month or 2 and you will get lean.

Later I will be sharing with you some simple proof of how this works with the results from the: Total Body Burn Arizona Bootcamp AZ 30 Day Trouble Spot Challenge

Troy M Anderson
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Mar201029

Troy

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