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528 Chama, N.E., Albuquerque, NM 87108 http://www.cbass.com |
From The Desk Of Clarence Bass
By Clarence and Carol Bass
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How Much Exercise a Week for Weight Loss? Related to the article on the importance of controlling belly fat for cognitive health is another article published in December of 2024 in JAMA (Journal of the American Medical Association) on how much exercise we need each week to lose weight. Their conclusion is not surprising: Yes, weight loss depends on your diet as well as your training. However, going beyond that, their study analyzed over 100 clinical trials to see the effects of exercise over at least eight weeks on subjects who are overweight or obese using aerobic exercise that can be sustained over a period of time. The review showed that while 30 minutes of exercise promotes cognitive health, aerobic exercise for at least 150 minutes per week at moderate intensity would be necessary to achieve clinically important fat reductions - about 2-3 kilos (4.4 lb to 6.6 lbs) over the eight weeks, with greater increases of time needed for greater weight loss. The 150 minutes a week is, of course, 2.5 hours, but breaking it down to half hour segments would make it a more manageable goal. If you're someone new to exercise and 30 minutes is too much, start more slowly and work up. Best not to overdo and give up before meeting your goal. **** My Take Several things can be said about this study. First, the findings come close to the generally accepted wisdom that you should lose only one pound per week - the study reports .55 to .83 - which is a little slower rate, but it will vary from person to person. Secondly, for those who may feel discouraged about this rate of loss, you would be surprised if you saw how much volume 4 1/2 lbs of fat over 8 weeks represents. Here is a photo of a model of 5 lb of fat taken from Amazon:
Dr. Arne Jensen at the Cooper Clinic had a model of 10 lbs of fat, and it was pretty stunning. He would point out that if you continued to lose at a slow but steady rate, your loss over a year would be significant. In the case of the study, doing the recommended 150 weekly minutes of exercise for a year would produce a loss of 25 to 38 lbs of fat - all in a doable, non-extreme fashion. The bottom line advice if you have fat to lose: start a regular program and stick with it. Celebrate every 8 week accomplishment! You deserve it. June 2025 Comment on this article: FEEDBACK Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Tapes | To Order | Feedback] Copyright © 2025 Clarence and Carol Bass. All rights reserved.
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