Question:

Updated on
November 7, 2011

Should I start long-distance running to slim down? I don't want to bulk-up by lifting weights.

I just turned 20 a couple of months ago and I've gotten kind of chubby through my teen years. I want to lose weight, but I don't want to go about it in a destructive manner. Everywhere I go I see contradictory information about virtually everything. I don't want to join a gym because I don't have the time nor the money for it. And I don't want to go on a crazy pill diet. I just want to introduce a healthy lifestyle into my life. Something like running or cycling; something I can integrate into my daily routine. But I don't want to bulk up in muscle mass either! I've heard that long distance or marathon running is a great way to lean down and stay healthy. I don't drink, I don't smoke; my life is generally healthy but I don't have a good diet. I eat maybe once a day. I'm just not hungry, probably because I don't spend that much energy being a full time student. Is there any advice you can give me on how to lean down? Or if there is someone I can talk to?

Answer:

Let's start with revolutionizing your vocabulary. You don't want to lose weight... you want to lose excess body fat. This simple shift in mindset will give you a much better perspective on what you want to accomplish regarding body composition. The next thing you want to do is determine your current body fat percentage and what your goal percentage is. There are a number of non evasive methods to estimate your body fat percentage, if you wish I have a online calculator on the top right hand corner of www.unifiedlifestyle.com that uses waist circumference.

Joining a gym is optional but I would highly recommend incorporating resistance / weight training into your lifestyle program. Fears of getting bulky or muscular are simply unfounded. There is an excellent study that was conducted by Penn State University that confirms that weight training is by the most efficient method of managing body composition. Firstly if you want to improve your "shape" meaning toning or shaping muscle resistance training is ONLY method to accomplish improving "shape", cardio training as the name implies focuses on your cardio vascular system and likewise is far less effective to reduce body fat to optimal levels. Likewise weight training when performed properly can dramatically improve metabolism.

In the study I referenced a group of subjects were divided into three groups. One group "dieted" alone meaning a calorically reduced intake and for each pound lost 69% was fat... which sounds pretty good except that the other 31% was either sacrificing lean muscle tissue and/or water. The second group followed the same nutrition plan and added cardio training, for every pound lost approximately 78% was fat. The third group followed the same nutrition plan, performed cardio and weight training and remarkably 97% of very pound lost was fat. Clearly this shows that living what I call a Unified Lifestyle that is superior to achieve and maintain desired results. Optimum nutrition, cardio and resistance training included with rest and recovery in a realistic and sustainable plan will guarantee results, however it begins with measuring body fat percentage and you should establish a goal that causes you to lose two pounds of fat per week as this seems to be the optimum amount without sacrificing lean body mass (muscle) that must be preserved to maintain health, function and metabolism.

Nutritionally speaking you want to insure that you are delivering all of the "essential" nutrients. Restricting carbohydrates which are non-essential is the most efficient method to reduce body fat. This does not mean no-carb but rather low carb. Carbohydrates sources high in fiber such as green, leafy and colorful vegetables can be consumed liberally. The essential nutrients you want to e sure to include are water, protein, essentially fatty acids, and a good quality vitamin and mineral supplement.

Response by Grant Roberts

There are several issues to address in your question. As to your diet, it’s important that you eat more than once a day. Eating so infrequently on a regular basis will sabotage your metabolism and cause spikes in blood sugar and insulin – which will lead to weight gain. Plan your shopping and food preparation ahead of time, so that you’re never caught without a good source of food, and force yourself to eat more frequently. If you’re not hungry, realize that even a small meal portion will help keep your metabolism stoked.

Focus on quality, whole foods. Choosing the right foods will not only make you leaner (and stronger), but they will reduce your risks of cancer, heart disease, stroke, and diabetes. With every meal opportunity, attempt to get a good source of protein with lots of vegetables. Good fats are important too – nuts, avocados, fatty fish, olive oil, coconut oil, etc. Avoid sugar, refined carbohydrates, soft drinks, vegetable oils and processed foods.

Finally, it’s not necessary to join a gym to get into shape and lean out, nor do you have to start running marathons or long distances. If you run, try running faster for shorter distances – quality is more important than quantity. Try some interval training and keep your sessions limited to 15-20 minutes, focusing on intensity. Balance 3 of these higher intensity workouts with some alternate activities that you enjoy – cycling, playing a sport, hiking, swimming, etc throughout the week.

I highly recommend lifting some weights, as there is no better way to increase insulin sensitivity and your metabolic rate. Weight training will not cause you to “bulk up”; women simply don’t have the testosterone levels to enable hypertrophy. You should be doing functional, multi-joint exercises that use various muscle groups – think of moves that incorporate pulling, pushing, and those that involve the hips, core and lower body. If you don’t have access to weights, you can still do pushups, body rows, sit-ups, squats and many other body-weight exercises.

Response by Greg Carver

Disclaimer:

Before starting any new health program or before you begin taking any medication, natural medicine, or supplement, always check with your primary health care provider.