Why Should You Stop Exercising to Lose Weight

00:00:00 Speaker 1: Have you seen people saying something like this while they enjoy their gulab Jammu and a scoop of ice cream? It's OK. I'll burn this in the gym tomorrow. Please take that as a joke because it is a joke. 00:00:11 Speaker 1: Listen to this episode till the end to understand why I'm saying this. And if you were that person who is having gulab Jammu with ice cream, then definitely listen to this episode and stop being a joke mascara and welcome to the Stronger Men project. If you want to be a better man, become a stronger fitter and a better looking version of yourself and fulfil your food 00:00:30 Speaker 1: potential in all areas of your life. You have come to the right place. I'm also on the same journey. I'm your host, a deai, a mechanical engineer, turn fitness coach and a gym owner. And here I'm going to share my knowledge, experience and lessons and also bring on experts and achievers who can help us all win together, get ready and let's dive into today's topic. 00:00:49 Speaker 1: The reason why I am recording this episode is because I have come across a lot of people for them. The whole point of exercising is losing weight. I have seen many people think like this. If I don't sweat profusely, then the workout is not effective. Lot of my new clients come to me, complaining that the workout was not effective for them. There are also people who take no pain, no gain approach too seriously and treat exercise as a punishment 00:01:17 Speaker 1: and feel that by the end of the workout they should be gasping for air and have near death experience for the exercise to be effective. 00:01:27 Speaker 1: And I feel it is very unfortunate that many unexperienced and sometimes uneducated trainers all have the same mindset and probably they are the main reason behind this. 00:01:38 Speaker 1: But I know this and I want to share with you that the sole purpose of exercise is not to lose weight and as someone who used to hate exercise. And now that I absolutely love exercising and I'm addicted to exercising, I want you to change your perspective about exercising and fall in love with it for your own good. With that said, let's unpack what I mean when I say you should stop exercising to lose weight. 00:02:05 Speaker 1: It is very simple. If you're a grown up adult weight gain happens when you eat more calories than you're burning. All the extra calories you're eating are stored as body fat, and as you eat more and more calories for a long period of time, you will become more and more fatter and you will gain more weight. And how you lose weight is when you eat fewer calories than you're spending 00:02:26 Speaker 1: through your exercise and activity, you will have to rely on the stored body fat for energy. And, um, it keeps on depleting as you keep on continuing in this condition for a long period of time. 00:02:38 Speaker 1: So you gain weight when you eat more food and spend less energy, you lose weight when you eat less food and spend more energy. So if you want to lose weight, you have two options. One is you have to increase your energy expenditure by the way of exercise and activity. The other way is to reduce your food intake or eating food items which are low in calorie and controlling your overall calorie intake. 00:03:05 Speaker 1: And there are a lot of people who don't want to control their food intake or they are not in a position to control their food intake, they will fall back on statements like this. They'll choose exercise as an option to spend more energy than actually reducing their food intake. But exercising to spend energy is a fool's errand. You cannot out exercise your bad eating habits. Why I'm saying this is because let me explain to you how hard or how long you have to exercise to spend energy. 00:03:35 Speaker 1: For example, it is very easy to consume 300 calories. It is like eating one pastry cake, and it takes hardly five minutes for you to finish it. But if you want to spend that 300 calories, you will have to run continuously for half an hour, which is a lot of effort. It is very easy to consume 600 calories. It is a question of eating 100 grammes of peanuts, which is very, very easy, 00:04:00 Speaker 1: and we eat peanuts like it's nothing. Peanuts are known as the humble mind snack, but I would say peanuts are the deadliest snack. It is very tasty, easy to over consume, but also very, very high in calorie, and most of the times you don't even account for it. But In order to spend 600 calories, you'll have to run one hour continuously, which is a very, very hard task for anybody. 00:04:22 Speaker 1: It may be possible that you'll get used to exercise, and you will be able to do more and more exercise, but it also comes with a cost. The cost is you'll have to spend more time exercising. Exercise is exhausting. The more you exercise, you'll be more exhausted. And the more you exercise, you'll be more and more hungrier. That means you'll have to eat more food to satisfy your hunger, and the more and more you exercise, it puts more stress on your body, and you need more time to recover from it. 00:04:52 Speaker 1: And it will become harder and harder for you to continue to do the same exercise on a regular basis, and it will be hard to sustain. Contrast that with eating fewer calories. Eating fewer calories is much more effective in burning calories, because let's say you stop eating all the junk food. You will have reduced a lot of your calorie intake and replace it with healthier, more fulfilling and difficult to overeat. Food items like vegetables and fruits, proteins 00:05:21 Speaker 1: and whole food items and mind you eating fewer calories does not mean you have to eat less food. How you can make your food more voluminous and more fulfilling is by eating food items, which are low in calorie high in volume. 00:05:36 Speaker 1: For example, if you eat vegetables a lot. Vegetables are very, very high in volume but very low in calorie, and they are full of fibre and rich in vitamins, minerals and trace metals. That way it is good for your health. It is more filling. It has more fibre. It will help your digestion, and it will also help you, too. 00:05:57 Speaker 1: Stay full for longer while not shooting your calories up. Similarly, if you eat food items which are rich in protein like eggs and meat and fish and pulses are very, very filling, and they also keep you full for longer and also good for overall physical fitness. 00:06:17 Speaker 1: So the bottom line is that it is much easier to eat fewer calories than actually burn more calories. 00:06:25 Speaker 1: Then you may say that I can continue to eat less and less food and not bother about exercising at all. Then what is the use of exercise exercise comes with a lot of benefits, and not to mention it will also help you burn more calories. 00:06:40 Speaker 1: That way, if you exercise along with controlling your food intake, you may not have to cut your calories too much. You may still continue to eat a little more food, enjoy your food and also get the results you're expecting 00:06:54 Speaker 1: to understand the other benefits of exercising. You have to know how exercise works. You might have experienced that whenever you start exercising, it feels very, very stressful. And you feel exhausted when you start, and you may also experience a lot of soreness in your body. 00:07:11 Speaker 1: And when you go back home, eat well, take rest and come back to work out again. You may find that the same exercise feels easier this time, and as you do it again and again and again, 00:07:23 Speaker 1: you start feeling better and better. You are able to perform better in the same exercise. This is called as adaptation, and when you support your exercise with highly nutritious high protein diet, and if you take enough rest if you sleep well, this process of improvement will be faster and when you go back to exercise, your abilities have magically improved, and it keeps on happening if you take care of your nutrition and rest and recovery. 00:07:48 Speaker 1: And as you keep repeating this cycle of exercising and recovering from it and getting better at it again and again and again over a period of time, your physical ability and your fitness levels go much, much higher. And you also happen to enjoy this effect of progress that is happening in your physical abilities and fitness levels. 00:08:10 Speaker 1: So depending on the kind of exercise you choose, each exercise has its own training effect or the effect on your physical abilities to take an example of strength, training and resistance exercises. When you go to a gym and lift weights, it puts stress on your muscles, and when you come back home, eat high protein diet, take rest and, uh, keep repeating it again and again. With every cycle of adaptation, your muscles are becoming slightly bigger and stronger, 00:08:36 Speaker 1: and that way, over a period of time, you see that your body is changing and it's looking more muscular and more in shape. With that also comes the boost in your abilities. Your strength will go up you'll feel more energetic throughout the day, and overall you'll feel your body is tougher and resilient. 00:08:53 Speaker 1: Apart from these fitness improvements, exercise has its own long term benefits. When it comes to your health and well being, you have reduced risk of cardiovascular diseases, BP sugar and other lifestyle diseases. And not only that exercising regularly is also proven to affect your mental health. It results in stress relief, improves your mood and contributes to overall confidence and self esteem and mental well being. 00:09:21 Speaker 1: And to get all these benefits, you don't have to spend hours together in the gym. Kill yourself in the gym, 00:09:28 Speaker 1: try to burn as many calories as possible and sweat profusely and feel like you're gasping for air and have the near death experience Every time you work out. It doesn't have to be like that. You can start very easy with a short 30 minutes workout, and as you progress as your physical abilities go up, you definitely have to do more and more. You have to train more intensely, and as your body becomes more able, you will definitely be able to do more in the gym. 00:09:56 Speaker 1: But there is a limit to that, you don't really have to spend hours and hours together in the gym. A well designed strength training programme will help you to build muscle and strength and also feel really, really good and energetic throughout the day. That way you are spending energy in the gym, and if you're feeling energetic throughout the day, you are moving more throughout the day and spending more energy there. 00:10:18 Speaker 1: And if you're eating enough protein, it will build muscle, and it takes more energy to build. Muscle 00:10:24 Speaker 1: and protein takes more energy to digest compared to carbohydrates and fats, and that way that will also add to your energy expenditure. 00:10:33 Speaker 1: So all these add up together and contribute to your overall energy expenditure. And believe me, you don't really need to do endless cardio or high intensity kind of workouts just to lose weight. All you have to do is adopt a strength training approach, like I described a minute ago and have a calorie controlled, high protein, highly nutritious diet. 00:10:58 Speaker 1: By that way, you'll be able to create a significant gap between how much energy you're spending and how much energy you're consuming. That way, you'll keep losing body fat. And since you're also trying to build muscle and strength, all the weight loss that is happening has to come from body fat. Otherwise, if you're doing a lot of cardio and high intensity kind of workouts, you also have a high risk of losing muscle and strength. 00:11:22 Speaker 1: That's all I had to say about this topic, and that brings us to the end of this episode. And the main takeaway for you here is that the purpose of exercise is not to lose weight. Purpose of exercise is to improve your fitness levels and weight loss, or the fat loss is a result of having calorie deficit, meaning you should be eating fewer calories than you're burning throughout the day. 00:11:45 Speaker 1: The best way to do it is through eating less food. Rather than eating more food and exercising even more. It will not work that way. It is very hard to accomplish. That's why I said in the start of the episode, it's a fool's errand to out exercise your bad eating habits. 00:12:02 Speaker 1: I hope this episode has given you a better idea on how exercise and dieting and weight loss works, and it will help you to have better results in your fitness journey. Do let me know in the comments. If this episode has been helpful to you, and if you're still not subscribe to this channel, please subscribe and share with your friends, family and colleagues so that they can get benefited from this. And if you have any questions and doubts, then definitely leave a comment. I'll be happy to answer your questions. 00:12:30 Speaker 1: And if you're someone who wants to start your fitness journey or you have been in a fitness journey and, uh, kept failing again and again, or if you're currently in your fitness journey and not getting the expected results, then I would like to help you. How I can help you is by coming on a 30 minutes free consultation call 00:12:48 Speaker 1: and answering all your questions and addressing all your challenges. How you can do this is by clicking on the link, which I have left in the description. It's a Google form. When you fill the Google form and submit it in the submit page, you will receive a link to book an appointment where you can choose the date and time to have a call with me and Once you submit that, I'll share a zoom link with you. And come on a zoom call with you on the date and time you are chosen 00:13:16 Speaker 1: and let me promise you the fastest and the most effective way to get results in your fitness journey is to get help. So click on the link, get help and achieve your fitness goals faster. 00:13:28 Speaker 1: Thank you for listening to this episode till the end. I'll see you in the next one. This is a always here to help you become the best version of yourself.