Exercise - Waste of Time ?

Time Magazine must be delighted with the storm of protest generated by their cover story - Why Exercise Won't Make You Thin.

The writer is John Cloud who asks "I still have gut fat that hangs over my belt when I sit. Why isn't all the exercise wiping it out?"

John Cloud is no stranger to storms of protest threatening his existence but he has an excellent turn of phrase.

As a Personal Trainer I really liked John Cloud's line:
"On Wednesday a personal trainer will work me like a farm animal for an hour, sometimes to the point that I am dizzy — an abuse for which I pay as much as I spend on groceries in a week."

As it turns the answers to John Cloud's questions about how avoid over-eating can be found on the Time web-site. Look at this video of nutrition advice (good advice) made in the Time & Life cafeteria.

The American Council on Exercise (one of my personal training qualifications is through ACE) took John Cloud's article very seriously and published almost a peer-reviewed journal article.
Lots to read - all of it good:

Editorial: Why Time Magazine’s Article on Exercise and Weight Loss Could Be Harmful to Your Health

By Cedric X. Bryant, Ph.D., F.A.C.S.M., Chief Science Officer, American Council on Exercise

The cover story of the August 9, 2009, issue of Time magazine featured an article entitled, “Why Exercise Won’t Make You Thin.” In this piece, author John Cloud made several inaccurate and unsubstantiated claims regarding the value of exercise, particularly as it relates to weight loss. What follows is a summary of some of the most misleading assertions made in this highly publicized article, as well as the American Council on Exercise’s response to these assertions:

• First and foremost, the article categorically implies that exercise has no meaningful role in weight loss. Such a conclusion is as false as it is reckless. The author’s “evidence” is the fact that he has “gut fat that hangs over his belt when he sits,” despite maintaining a regular exercise habit. In all likelihood, his unwanted abdominal girth is probably a by-product of genetics and/or consuming more calories than he expends


• Weight loss and maintenance are a matter of simple accounting that is dependent upon energy balance. In order for weight loss to occur, individuals must burn more calories than they consume. Regrettably, many individuals who regularly exercise are unable to meet their weight-loss goals because they eat too much. In reality, however, their “personal weight situation” and overall health profile would be far worse were it not for the extra calories they expend while exercising.


• An overwhelming body of scientific evidence exists that confirms the positive role that exercise plays in weight loss and maintenance (Hill and Wyatt, 2005; Jakicic and Gallagher, 2003; Jakicic et al., 2001). These findings refute the notion (advanced by the author) that exercise impairs weight-loss efforts by substantially and uncontrollably increasing appetite. Recent research suggests that appetite may be suppressed for 60-90 minutes following vigorous exercise by affecting the release of certain appetite hormones. It also appears that aerobic exercise is more effective at suppressing appetite than non-aerobic forms of exercise (Broom et al., 2009). In general, individuals who participate in moderate exercise tend to eat approximately the same number of calories (or only slightly more) than they would if they did not exercise. Elite-level athletes typically consume high volumes of food after their exercise workouts, but they almost always expend more calories than they consumed (Blundell and King, 1999). It is important to keep in mind, however, that appetite is influenced several factors and is a very complex process making it difficult to generalize the impact of exercise on appetite. The bottom-line is that exercise and diet go hand-in-hand with successful weight management.


• Surprisingly (and disappointingly) the author failed to mention the tremendously important role that exercise plays in the maintenance of weight loss. According to data from the renowned National Weight Control Registry, consistent exercise participation is the single best predictor of long-term weight maintenance. In others words, if individuals want to be successful in getting off the weight-loss rollercoaster (i.e., repeatedly losing weight and regaining it), they need to regularly engage in physical activity.

Read all of the ACE position.

The Pennington Biomedical Research Center had John Cloud visit for a day and I'm thinking they regret the invitation - Pennington put out this correction !


Much outrage about John Cloud but my vote for the best rebuttal is this one:

• On studies that have a diet only, exercise only, and exercise plus diet groups, the exercise plus diet groups (with scant exception) come out on top when it comes to weight/fat loss. Diet only, almost always beats out exercise only.
• One very well conducted 12 week study by Kramer et. al., which included both aerobic, strength training, and a dietary control, showed the following results. Fat mass losses - diet only: 6.7kg, diet/cardio: 7kg, diet/cardio/resistance: 10kg. Most noteworthy - the D+C+R group lost almost no lean tissue whatsoever, whereas the diet only group lost almost 3kg worth of lean tissue.
• Putting on and saving muscle tissue will have a lasting impact on your body's ability to lose fat. Plus you will look much better.
• Exercise becomes more important once you have lost the weight. Exercise should be a central strategy in preventing a re-gain.
• Pertaining to the above, the National Weight Loss Registry (which tracks those who have lost and kept off at least 30 lbs), shows that high levels of physical activity are a primary predictor of success.