I like to consider myself a person with decent common sense.
But every so often I come across a bit of information that has me scratching my head.
First, let me ask you a question. Would you think that 60 minutes of exercise a day would cause you to lose more weight than 30 minutes a day?
I would.
It is simple logic, twice the exercise leads to twice the calories burned and therefore more weight loss.
But not so fast…
Some smart scientist from the University of Copenhagen decided to do a little test1.
The Exercise Study
The researchers found men living sedentary lifestyles and put them into three different exercise test groups.
Group one was assigned to do 30 minutes of aerobic exercise each day at a level of intensity high enough to produce a light sweat.
Group two was asked to do 60 minutes of aerobic exercise daily at the same intensity.
The final group was directed to remain inactive.
What do you think happened? Sure, it’s not hard to guess the group that remained inactive didn’t get very far with their weight-loss goals over the 13 weeks of the study.
But in the case of the two groups that exercised, do you think the one that exercised the longest lost the most weight during the study?
The Surprising Results
Well, the two active groups showed a significant – and surprising – difference in their results.
Group one, the men who exercised for just 30 minutes each day, lost an average of nearly eight pounds… great results.
But surprisingly, group two, the men who exercised for 60 minutes (twice the exercise time) lost only six pounds! This is two pounds less than the group that exercised for half as long. Where did my common sense go?
In case you were wondering, the group that exercised for 60 minutes did in fact burn twice as many calories during their exercise sessions as the 30-minute group. So the reason does not appear to be exercise intensity.
So how in the world did these results occur?
One interesting and little-reported piece of data from the study is that even though the group that exercised for 30 minutes lost more weight, both groups lost the same amount of fat (around eight and a half pounds).
At first this confused me until I thought at about it further.
Both groups actually lost more fat than total weight, meaning they actually added a bit of muscle (which is great news for both groups). A good way to know if you are losing weight the right way is when you are not also losing muscle mass.
Furthermore, it appears the 60-minute group put on more muscle than the 30-minute group. So in fact, they had better body composition results than the 30-minute group.
I know this can be confusing, so let’s do the math.
Total Pounds Lost = Total Fat Loss Minus (-) Total Muscle Gain.
Both groups had a Total Fat Loss of eight and a half pounds.
The 30-Minute Group lost a total of eight pounds, so in order to get eight and a half pounds of fat loss they had to gain around a half of a pound of muscle.
The 60-Minute Group lost a total of six pounds, so in order to get eight and a half pounds of fat loss they had to gain two and a half pounds of muscle. This is actually five times the muscle increase.
And this would be a good thing as more muscle fiber increases metabolism and is far more dense (and therefore smaller) than fat mass.
What Does This Really Mean?
I think the most important thing to remember is that both groups achieved excellent results compared to the sedentary group by any standards. So the real take home is to go out and get some exercise!
More specifically, I find that a lot of people don’t exercise because of time constraints, and this study clearly demonstrates the benefits of just 30 minutes a day.
Speaking of time constraints, in an earlier article I cover a very time efficient (and effective) form of exercising called high intensity interval training. If you haven’t read this already, you might want to take a look at it here.
I am curious as to what kind and duration of exercise you are doing, and what kind of results you are getting. So please share below, it will help everyone out. And if you have any unique insights, questions, or advice to the group… please share below.
Steven Sisskind, M.D.
1. M. Rosenkilde, P. L. Auerbach, M. H. Reichkendler, T. Ploug, B. M. Stallknecht, A. Sjodin. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise – a randomized controlled trial in overweight sedentary males. AJP: Regulatory, Integrative and Comparative Physiology, 2012;
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So far so straightforward: exercise more, put on more lean body mass. High-intensity interval training is I would suggest however a problem for us oldies. Put simply, once I turned 45 things started to break. The young ‘fitness consultants’ in the various gyms I have belonged to were uniformly oblivious to the issues of age-related training. Now aged 59 I have given up running in favour of x-country and rowing machines because of wear and tear on joints. HIIT should not be sold as a time-saver. It is the warm-up which takes time and I am absolutely certain HIIT without a proper warm-up will result in increased incidence of injury to older exercisers.
Hi Andy – Thank you for writing in. You’re right in that, HIIT is not appropriate for everyone. Moreover, a proper warm up is critical to a safe exercise routine!
I’m not sure if you are aware, but HIIT can be done on x-country and rowing machines by simply adjusting your pace and resistance. This may be a good substitute for those unable to do higher impact activities (running, sprinting, etc.). The best thing for any person unsure of their exercise risks and abilities is to first have a screening by an exercise professional who can advise the safety of such a program.
Thank you for your comment!
Last year I started taking classes for contemporary dancing. Two classes a week of an hour and a half each. And no excercise the rest of the week. What great results! I lost about 6 kg and now have lean muscles. I also started eating the right kind of foods. I believe that when you start an excercising routine you should also have a look at what you are eating.
I spend 35 – 40 minutes three times a week which consists of
Walking the tread mill l mile and 3/4 with a 5.5 incline
Take a little time to work out on a few of the machines
I am thinking of swiming for 35 minutes each week for one of those days.
I also ride my bicycle about once a week for 5 miles.
My weight has been stable at 153 lbs and my blood pressure is also stable. I am 86 years of age and take one medication for my restless leg syndrome
Hi Arthur – you got a great routine and it’s inspiring to hear about all your efforts to better your health! I wonder if, like me, you are a fan of Jack Lalanne.
Good day!
I find this exercise study, or at least this report on its results, pretty much useless to the average dieter. There are all these questions in my mind that were never addressed. What did each group eat? How much did they start out weighing? Were there different weight losses recorded for those who started out heavier than those who weighed less? They were told to exercise for 39 or 60 minutes at a level of intensity enough to produce a light sweat, but what kind of fitness did each participant have at the beginning of the study? And most important, did anyone actually monitor what foods they actually consumed and what exercise they actually did? Perhaps the researchers took all of this into consideration and know the answers to these and many other questions, but unless the report shares that information with the reader, there is no way for the reader to benefit from the results of the study. I find this true of almost all reports on health-related studies.
Hi Ann – Thanks for commenting. Good questions indeed, I would be happy to answer them as much as I can.
This study was done on all moderately overweight young men who did not exercise previously. Their abstract mentions nothing regarding diet, so it might be that the participants were not told anything about their diet so that researchers could focus specifically on the changes that came from exercising.
If you would like to read the other study’s details it can be found here in abstract form:
http://www.ncbi.nlm.nih.gov/pubmed/22855277
I hope that helps!
Dr. Sisskind –
This article may be a propos of my situation. I decided to become fit in October of 2010 when I, a 63-year old male, 5’11″ in height, weighed about 270 lbs with a very substantial pot belly where most of my excess weight was concentrated. Of course, I did not want to reform my diet which was rich in all the highest fat inducing foods like all forms of sweets and snack foods, large portions and lots of carbs at meals, my favorite beverage of iced tea sweetened with orange juice, the menu choices with the highest fat content when I was dining out, etc. So I decided to start working out.
I live in south central Florida, dislike the gym and I like to work out early in the day, so I began power walking around 5:00 am. Within a month I was covering 4 miles in one hour, and I had shed a few pounds. Then I decided to change my walking technique in order to achieve 5 mph and promptly injured all the muscles (it seemed) on the right side of my body. I took some time off to heal and then began working out with a machine called the Abdoer twist which I discovered on an infomercial. This device is not an ab exerciser, but it does concentrate exclusively on upper body exercise. I used it for about 6 months until it failed, by which time I had lost about 20 lbs.
Casting about for an alternative, I discovered Leslie Sansone’s aerobic walking which is not walking at all but relatively easy to follow circuit training aimed at total body training. Although not particularly “manly,” these routines are ideal for me because of my mild asthma, weakness in my knees and ankles and need for something easy to follow. I worked these routines with increasing intensity for several months during which I noticed muscle gain and loss of inches around my neck and waist (subcutaneous fat, I assume) but very little weight loss.
Finally, in April of this year, I acknowledged that I needed to reform my diet. I began following Weight Watchers for Men Online at a weight of 239. At the same time I acknowledged as well that I am addicted to the worst foods, and I have simply given them up and gone “cold turkey,” to use a cliche. I have ceased consuming cakes, candy, pie, chips and the like. I eat only whole grains and avoid any manufactured foods containing sugars or other additives that encourage fat gain. Any carb-rich foods at meals I eat in small quantity in order to keep peace in my household.
I have been ingesting a Shaklee Cinch shake each day in order to increase my protein intake, and I drink Re-Liv Innergizer when I work out. (Since making all these changes, the plantar fascitis which plagued me for years has disappeared along with longstanding allergy and sinus problems. I have had not asthma issues for 18 months.)
I am now working out 45-120 minutes per day. I select Leslie Sansone routines which are built around circuit training incorporating bursts of aerobic activity interspersed with strength training. WW allows me 37 “points” per day. On average I earn 22 points per day from working out. (I have also diversified my workout to kick boxing routines as well.)
My current weight is 208 lbs if I can believe my electronic scale which appears somewhat more reliable than the very unreliable electronic scale that it replaced. I have gone from 17-1/2″ collar to16-1/2″, from 46″ waist to 38″, from size 52 suit jacket to size 46. The jacket could even smaller except for the large area of dead muscle in the center of my abdomen owing to a hernia repair. All areas of my body are definitely more developed and sculpted, and my clothes continue to feel looser every day.
My problem is that for the last 4 weeks I have not lost any meaningful weight, less that 1 lb per week. I turned to RealDose and RealDose Omega-3 in hopes that they might facilitate additional weight loss, but I’m wondering whether my muscle development has outpaced my fat loss. Have I, in fact, been working out too much?
Given my age, height and weight, I believe I should weigh 180 lbs. That has been my target from the beginning, but I’m concerned about the duration that might be required to reach that goal considering my current situation. Please let me know your opinion.
Hi Bob – Thank you for writing in and sharing your story. Sounds like you have had quite a journey towards weight loss.
The first suggestion that comes to mind is for you to get your body fat % tested and combine that with the body measurements that you are tracking. It’s possible that you may be gaining muscle during this time period and your still losing fat mass. A test can help confirm this.
I hope that helps!
I have been addicted to exercise for as long as I can remember. I am 49 years old now and I have been addicted to Karate for the last three years. I ma testing for Black Belt in two weeks and my workout time has gone up from 1 hour to at least 3 hours 3 days a week and 1.5 hours 2 other days. I take Saturday and Sunday to rest. My body feels like I am 25 or 30 years old, but even with all the sparing and cardio, walking my dogs and swimming I still have fat on my upper arms and my upper back. I am very toned everywhere else, but because off all the muscle on my body I can clearly see the fat deposits in those places. I have done everything I can to burn off and diet off these fat deposits, but I am at loss now because these are the most stubborn fat parts I have ever seen. I eat all fresh foods, combine my slow and fast carbs with protein, snack in between on almonds, strawberries and some dark chocolate, I do not eat fast food or nothing fried or greasy. Can you give me advise on what else I can do?
Hi Nina – Congratulations on the black belt test! Karate is a great high intensity sport. The best combination of exercise for ideal results is a mixture of cardiovascular (most days of the week) and strength (at least twice/week) exercise. Make sure you first have those covered and then if you’re still not getting results from that, try bumping up the intensity of your workouts. These two steps usually create sufficient change for most.
I have lost 5stone in weight , it took me 18 months that was 3 years ago now and have not gained more than 7lb . Whitch comes and go’s dipending on the time of year. My life has changed so much that I can hardly beleave it’s me. I did this with the help of the juice master (AKA) Jason Vale, and learnig how to run , I exersize for 60 minutes at least 3 to 5 times a week dipending on time constrants. I hope someone finds this helpfull
Hello Steve
At the same time as starting Real Dose in April, I started my exercise regime by doing HIIT exercises comprising walking quickly uphill then back down for 30 mins three times a week. I continued until I was able to do this running and then started to swim for 30 minutes 3 times a week with HIIT on the other two days. I am now swimming for an hour 3 times a week with 30 minutes of HIIT twice a week. Since going to an hour of swimming I have noticed my weight loss has slowed, plateaued and “yo-yo’ed” – although based on my clothing my waist is diminishing – down to 38″ from 46″ in total – with 2″ in the two weeks in which I have increased my swimming sessions. The muscle development explanation for the slowing in my weight loss makes sense to me as I am sticking to my diet. How can I establish what MY ideal weight is?. I’m male, 63 and 5’10″ and the BMI and WHO recommendations say I should be 76 kg – although a heart specialist once told me I should be 88kg but right now I’m on 94 kg – down from 114kg but having difficulty maintaining my rate of weight loss…?
Hi Michael – Thanks for again writing in and sharing. It’s great to hear your continual efforts and success. The ideal body weight calculations depend on the equation you are using. The BMI does not account for added muscle mass and the WHO recommendations are thought to be slightly outdated. Using a more updated calculation, I have calculated your ideal body weight to be between: 75-83kg. There is much room for variability depending on if you are a medium, large or small framed person naturally.
Here is a helpful website with many calculators including the one used to calculate this range: http://www.freedieting.com/tools/weight_loss_tools.htm
Thanks again for the update Michael! Your progress is a great example of how someone can turn their life around and reclaim their energy, health and quality of life!
I just received my shipment of the weight loss formula and Omega-3. I will officially start Nov01st. I am concerned about the quick loss foods. I am not a vegetable fan , bean fan, or a big fish fan. Yes you guessed it, I like breads, margarine, potatoes, rice, eggs, junk food, and popcorn. I do eat salads but lose interest if I eat too often.
I am on an exercise plan and really have only 10 pounds I really need to lose, anything else is a bonus. What can I do? I wish that someone could provide a meal plan to me and base it on the real foods that I like to eat. A long with exercising, I promise not to eat after 8pm and will try to give up on evening snacks. Help please.
Hi Tannis – Thanks for writing in. Don’t feel alone in your food tastes, as this is true of most of our population. Actually, this is quite normal when you don’t eat vegetables on a regular basis. You should know that as you incorporate more though, your taste buds will actually change to enjoy them more. This probably sounds unbelievable, but I challenge you to try the below suggestions and just see if you don’t experience any change in tastes. It’s a change I have reliably seen in every person who adopts a plant based diet.
Try experimenting with fruits and vegetables in ways you haven’t had them before. I included some tips below:
Stock up on various forms of vegetables. Fill your pantry with canned vegetables, your freezer with frozen vegetables and your refrigerator with fresh vegetables.
Toss vegetables into a morning smoothie to boost your vegetable intake right away. Add soft raw vegetables like spinach leaves or steamed vegetables like carrots or broccoli. The fruit you include in the smoothie helps hide the flavor of the vegetables to keep the smoothie tasting pleasant.
Add prechopped vegetables to your dishes like casseroles, soups and pasta.
I hope that helps!
I just turned 80 years of age. I go to gym 3 days per week. On the treadmill for 30 minutes at 3.5 mph. Then work with various “assisted” weight machines (some upper body and some lower body) for another 30 minutes. Although my Doctor tells me this helps me insofar as my heart and lungs, I have not lost an ounce in doing this for well over 5 years – nor have I gained. I am, however, in my opinion overweight, and my Doctor agrees but minimizez the importance of that while maximizing the importance of the improvement in lungs, heart and blood pressure. What’s your take on this?
Hi David – Thanks for writing in. I’m not sure exactly what the cause of your lacking results may be. We do have some exercise specialists who can definitely help you deduce what might be the key to your weight loss. I am very excited to let you know we are now offering free one on one nutritional and weight loss coaching through the new Healthy Life Program.
As part of the “ Healthy Life Program” you will receive:
• 3 complimentary one on one coaching sessions with a RealDose Healthy Life Specialist
• Help with Goal Setting
• Additional Weightloss recommendations
• Additional Nutrition Advice including a 1 week meal plan with recipes and food journal
You can send an email to support@realdose.com regarding the Healthy Life Plan if you would be interested.
Good luck!
Hi Dr. Steven Sisskind MD,
I’ve tried to research all that I can from RealDose, and am enjoying the refreshing feel of sincerity. I’m still skeptical about trying this product, and so far all the pieces make sense. It all comes down to sleep, relaxation, and your hormones.
I try to walk to and from work (which is roughly 26 mins each), but its not so easy when it comes to time management and taking care of the body. There are so many bad foods out there and being tired definitely puts a damper on the whole thing. It truly is a viscous cycle. Recently I’ve noticed I’m not in the best of shape and have been trying to find solutions, I suppose I did see how unhealthy I am because I did not wish to see.
I guess my biggest concern right now would be how do I find the time to exercise, and relax when there is so much in life to do.
Any suggestion(s)?
Hi Brittany,
Thank you for sharing your thoughts. We always recommend exercise to help you get stronger, healthier, and help speed up your weight loss. However, it isn’t required, and if you are unable to exercise or choose not to, RealDose Weight Loss Formula’s ingredients can still help you lose weight – by reducing your appetite, boosting your mood and providing hormonal support. Additionally, the “Fat Loss Fast Start Program” can further help with your weight loss goals by advising you on healthy food and lifestyle choices. Here are a few suggestions to make extra time for exercise.
1. Review your daily schedule to identify possible exercise breaks in the day.
2. Wake up 30 minutes earlier each morning to fit in a quick workout.
3. Walk, run or bike to work if possible.
4. Increase your intensity during regular household chores, such as cleaning, mowing and shopping.
5. Work out on an exercise bike, elliptical trainer or treadmill while you watch television.
6. Schedule regular active family time in the evenings and on weekends. Take a nightly walk around the neighborhood, ride bikes or go hiking in a natural area. This combines family bonding time and exercise, increasing your entire family’s health.
7. Write your exercise time on your calendar or in your planner to make it more of a commitment.
8. Workout with a partner, someone who will hold you accountable, this makes it harder to cancel your workouts.
Ultimately, you want to find some type of “extra movement” that is FUN and you ENJOY and do it every day. Extra movement doesn’t include things you would normally do in a day, (like house work) Your metabolism adjusts to your normal everyday tasks so you have to go above and beyond those.
Hi,
I wonder if the results would be the same in women, as we don’t build muscle as easily as men.
Hi Teresa,
Thanks for posting your question to our website. You are exactly right; women do not build muscle as easily as men do. Fat does NOT turn into muscle. They are two different things. You can lose fat and build up muscle by working out. You cannot magically turn one into another. If you are female, the chances that you will bulk up or get larger from working out or lifting weights is very slim. This is a common misconception that is dangerous, because it prevents women from working out. Professional body builders have to have the right body type to begin with and have to lift very large amounts of weight to look like that. It won’t happen to you by accident.
Hi Dr. Steve,
I have been physically active my entire life; surfing, aerobics, weights, you name it! However my weight has been an issue most of my adult life due to NOT eating for long periods to assist in my energy output.
Finally I am taking Real Dose and eating small amounts throught the day. Lots of small portions of protein which supports muscle. I surf 3-5 times a week, work out with DVD’s such as The Firm, which has the best sequences of weights, aerobic and stretching you can find in the most reasonable amount of time. After 30 years, they have it down.
Also one more tidbit, my 83 year old client was helping me carry out my 25-30lb bags to my car no problem. Her secret; weights,aerobics with Jackie Sorenson classes for 35yrs now…she looks fabulous!
Keep moving!
Brigette