Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise - a randomized controlled trial in overweight sedentary males.
CICO = calories in calories out
ELMM = eat less move more
The amount of weight loss induced by exercise is often disappointing.
Nay, its because CICO is complete bullshit.
Eighteen participants were randomized to a continuous sedentary control group, 21 to a moderate (300 kcal/day) and 22 to a high dose (600 kcal/day) exercise group for 13 weeks, corresponding to approximately 30 and 60 minutes of daily aerobic exercise, respectively.
Right ok, so we have 1 group doing moderate exercise, and 1 group doing heavy exercise, and by the masterful universal laws of calories in and calories out and thermodynamics etc etc, the higher exercise group burn more calories and thus should have lower fat mass in the end. Right??! Surely thats irrefutable?
fat mass (MOD: -4.0kg, P<0.001 and HIGH: -3.8kg, P<0.001) decreased similarly in both exercise groups.
Actually according to the above numbers , 4kg is more than 3.8kg and therefore the people performing the "least" amount of exercise lost more fat mass. DUDE WTF? ELMM CICO!
Energy balance was 83% more negative than expected in MOD, while it was 20% less negative than expected in HIGH. No statistically significant changes were found in energy intake or non-exercise physical activity that could explain the different compensatory responses associated with 30 vs. 60 min of daily aerobic exercise.
The group doing more exercise did not eat more calories to compensate.
In conclusion a similar body fat loss was obtained regardless of exercise dose
Dont waste your time trying to lose weight by moving more than 30 minutes per day. All movement over 30 minutes per day = violates first law of thermodynamics.