On Exercise

I know people who have been going to the gym consistently for years and, unfortunately, still haven’t achieved their weight loss goals. Some even end up gaining weight.

Interestingly, experts like British epidemiologist and medical doctor Tim Spector argue that exercise alone has little to no impact on weight loss.

On the other hand, personal trainers (PTs) will passionately insist that exercising, especially at the gym, absolutely works, and they have proof!

I’ve seen experts from both sides constantly contradict each other online and in books: the health expert brandishing data, and the PT showcasing before-and-after photos.

So, who’s right? Well, both of them are.

When medical experts discuss exercise, they often refer to the general population, the “average” person they encounter in their studies or practice. Meanwhile, personal trainers focus on individuals they’ve worked with directly as clients they’ve guided through tailored workout plans and nutritional advice. Good PTs will not only push their clients to work hard but also help them understand their limits, use equipment correctly, and create a balanced, sustainable routine. They set their clients up for success, and when followed diligently, results are inevitable.

But what about the “everyday” person? Let me explain with a story:

The Tale of Everyday Angela

Angela is 45 years old, 5'4" tall, and weighs 85 kg, giving her a BMI of 32.1 (in the obese category).

Her Basal Metabolic Rate (BMR) (the calories her body needs to maintain its current weight) is about 1,478 calories per day. To lose weight, Angela needs to eat fewer calories than her BMR or exercise enough to create a caloric deficit.

Angela has been struggling with her diet and decides to join a gym because she can’t face going on a strict diet. She begins going after work and creates her own routine: a 20-minute walk on the treadmill, followed by random machine use based on availability or whatever she fancies. She puts in effort but stops when it gets uncomfortable.

Feeling good post-workout, Angela buys a protein bar from the vending machine to refuel because that’s what fit people do, right? At home, she has a regular dinner, followed by a 6-piece Dairy Milk chocolate bar, reasoning, “I worked out today; this cancels it out.”

Over the weekend, Angela indulges in a café lunch with a slice of cake, thinking, “I’ve been to the gym four times this week; I deserve it!” Later, she orders a Chinese takeaway, assuring herself she’ll “work it off next week.”

But Monday comes, and Angela works late, skipping the gym. Her colleague brings her a meat feast pizza, coke, and ice cream. By Friday, Angela has gone to the gym just three times that week, with one session cut short as she 'wasn't feeling it'.

Let’s Break Down Angela’s Caloric Math

Here’s a typical daily meal plan for Angela:

• Breakfast: Large Crunchy Nut cornflakes with milk (280 cal), tea with sugar (50 cal), banana (89 cal), large latte on the commute (155 cal) = 574 cal

• Snack: KitKat (209 cal), tea with sugar (50 cal) = 259 cal

• Lunch: Ham and cheese baguette (500 cal), crisps (130 cal), smoothie (128 cal) = 758 cal

• Snack: Apple (52 cal), tea with sugar (50 cal) = 102 cal

• Dinner: Slice of lasagna (459 cal), garlic bread (206 cal), glass of wine (120 cal) = 785 cal

Daily total: 2,478 calories.

Angela's weekly gym sessions burn around 100 calories per walk and 100 calories from machines( generously estimated). Over two weeks, with seven workouts (one shortened), she burns 1,300 calories.

However, Angela’s post-gym protein bars (250 cal each), chocolate rewards (147 cal), and other indulgences (e.g., cake, takeaway) add back 5,142 calories.

Her total caloric intake over two weeks is now 39,775 calories. Subtracting gym burns leaves her with 38,475 calories consumed, averaging 2,728 calories daily - 1,270 calories per day OVER her BMR.

Instead of a deficit, Angela is in a significant surplus.

Why Exercise Alone Isn’t Enough

Angela’s story highlights a common issue: relying solely on exercise without addressing eating habits. While the gym can increase calorie burn, it’s easy to overestimate this and underestimate calorie intake. Even small “rewards” can derail progress.

For weight loss, exercise needs to be paired with mindful eating to create a sustainable caloric deficit. Personal trainers can provide this guidance, but the average gym-goer like Angela often doesn’t have this support. Without it, she ends up spinning her wheels, putting in effort without seeing results and eventually... she quits.

By examining Angela’s story, we see why both the medical experts and personal trainers are correct. Exercise is a valuable tool for weight loss when paired with proper nutrition. However, on its own, it’s not the magic solution many hope for.

How to Maximize the Effectiveness of Your Workouts

Achieving great results from your workouts requires more than just showing up at the gym. To make your efforts count, consider the following steps:

1. Seek Guidance from an Expert

• Hire a Personal Trainer (PT): A qualified PT can design a personalised workout plan tailored to your fitness level, goals, and any specific challenges you face. They’ll also teach you proper form to prevent injuries and maximise efficiency.

• Learn from a Knowledgeable Friend: If hiring a PT isn’t feasible, find a friend who has experience and success in fitness. Their advice and guidance can help you get started on the right path.

• Consult Online Resources: There are plenty of reputable fitness channels, apps, and websites offering expert advice. Just ensure the sources are credible and align with your goals.

  
  

2. Join a Small Group Training Program

• Group sessions led by a PT are an excellent way to stay motivated and accountable.

• Small groups often follow structured routines that balance strength training, cardio, and flexibility. This ensures variety and progression in your workouts.

• The camaraderie of working out with others can make the experience more enjoyable and less intimidating, especially for beginners.

(Personal tip: This is my favorite option because the social aspect and expert guidance keep me motivated and consistent.)

3. Educate Yourself on Proper Exercise Techniques

• Research Training Splits: Learn about workout structures like the 5-day split, where different muscle groups are targeted on different days (e.g., chest on Monday, legs on Tuesday). This approach helps prevent overtraining and promotes muscle recovery.

• Incorporate Cardio: Use cardio exercises as a warm-up to prepare your body and as a cooldown to aid recovery. Activities like jogging, cycling, or rowing can complement strength training for overall fitness.

• Understand Progressive Overload: This principle involves gradually increasing the intensity of your workouts by adding weight, reps, or sets over time. It’s essential for building strength and endurance.

  
  

4. Diversify Your Workouts with Regular Classes

• Classes like spin, yoga, or HIIT (High-Intensity Interval Training) are fantastic for keeping workouts engaging and effective. They can also introduce you to new exercises and techniques.

• Prioritise Resistance Training: No matter which classes you take, ensure you include resistance training in your routine. Building muscle not only improves strength and appearance but also boosts metabolism, helping you burn more calories even at rest.

  
  

Additional Tips for Long-Term Success

• Track Your Progress: Keep a journal or use a fitness app to record your workouts, diet, and achievements. Seeing improvements over time can be incredibly motivating.

• Set Realistic Goals: Focus on measurable, achievable objectives like lifting heavier weights, running longer distances, or increasing flexibility.

• Fuel Your Body Right: Pair your workout routine with a balanced diet that meets your caloric and nutritional needs. Avoid the pitfall of overindulging because you "earned it" at the gym.

• Stay Consistent: Results take time, so aim for regularity rather than perfection. A steady commitment to your routine will yield better outcomes than sporadic bursts of activity.

By following these steps and maintaining a positive mindset, you’ll set yourself up for success and make your workouts both enjoyable and highly effective.