Ladies – Dr. Ryan Matter has answered (see below) my request for him, as an exercise physiology expert and expert UFC trainer, to comment on a recent study (link to original new story available in the comments section) showing that women attempting weight loss may want to make sure theyre exercising first, particularly if they have insulin resistance (aka metabolic syndrome). Here is his detailed and REALITY MEETS SCIENCE approved! reply: Dr. Ryan - take it from here! Dr. Tom summoned me to speak my opinion on the link located below speaking about the order in which you should start a weight loss program (ie. Exercise first or diet first). The research concluded that the group whom exercised first before starting a diet program showed less of a muscle/atrophy loss compared to the group to dieted first. Another conclusion is that people who have any form of metabolic disease will benefit more from exercising first. This proposes an interesting topic and as a majority I would agree with what the research is trying to conduct, however I like to play devils advocate and throw other possible cases because many of these cases apply to reality (Little plug for Tom’s reality vs science business). If there is one thing I have learned is that we are meant to move and it should never stop. Essentially that’s all exercise really is, moving. Exercise should never stop and no matter what is going on; you should be moving in some manner. If you haven’t been dieting or exercising at all, the evaluative process of health professionals SHOULD analysis many things to prescribe what should be done and in what order. For example, if someone is incredibly sedentary, drinking 6 mountain dews and coffee a day, drinking no water, no structure to their eating, not sleeping, irregular bathroom patterns, acidic body, high retention levels, low thermo genic rate, high risk medication (Ace Inhib, Beta Blockers, blood thinners, Potassium Sparing Meds, etc) sometimes exercising first can make them GAIN WEIGHT and potentially be dangerous. The body is already stressed enough and is in survival mode so adding an additional stress to it can tax the body even more. I personally have made people just drink water and try to get their digestive systems operating so they will be able to absorb nutrients, increase their internal fire, so they are then able to raise heart rate levels. If retention levels are incredibly high, that extra 10 pounds of water loss will help with the heart rate regulation in being less stressed in the initial exercise prescription. Me personally, I can help anyone exercise at any given state however if you are doing it on your own, maybe dieting for a week may benefit you and take less stress off your heart. My first exercise program for someone once was going on a treadmill for 2 minutes. That was their workout, progressively they worked up to an hour a day. Very important to consult doctor first if you are a high risk person. As a whole yes the research is right, even when I start my personal exercise programs I structure my exercise before I diet and then make small transitional nutrient changes each and every day. Exercising helps to jump start metabolism and manipulate metabolic pathways so people who are not absorbing vitamins and minerals such as folic acid/vitamin B’s, iron, vitamin D/calcium, etc. can start to do so. Initiating protein synthesis, managing insulin levels, regulating body ph, increasing body circulation and lipid control, hormonal balance, all happens from exercise which helps for a nutrition program. I always stress that whatever your body has adapted to, to get where you are currently at, has to be progressive to go back to where its healthy state is and wants to be. If you are drinking 10 sodas a day, next week make it 8, next week make it 6, next week 4, etc. If you haven’t been exercising in 4 years, don’t run 5 miles the first day, walk 5,000 stes. Again, this to me is always a shock to the body if we overload something and many times it makes people gain weight. The progression HAS to be slow to stick. Time perception in dieting and exercising is usually totally flawed. I don’t study people in 12 weeks I study people in 1 year. Addressing the research group. What is “physical activity”? to the research group? This drives me crazy in research. Low impact walking, yoga, pilates, Zumba, strength training? How long, how often, etc. The type of exercise the people were engaging in also plays factor to some of the results. What are the persons somatotypes? This all constitutes metabolic pathways and manipulations. Did walking help with muscle loss in the at risk metabolic syndrome persons? If so, interesting to me. At the end of the day, one is never better than the other. You hear Dr. Tom say a lot you can’t out exercise a bad diet and I couldn’t agree more. You need it all and they all are so important. Sleep, stress management, nutrition, water consumption, exercise, the list goes on are ALL important and ALL need to be addressed. The order you do them in pertains to your current state and what is your weakest link. Thanks Tom!
Posted on: Mon, 30 Jun 2014 14:34:53 +0000
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