Saturday, January 23, 2016

Every Single Workout Helps by Jerry Brainum


How long does it take for training results to show up? According to a recent study, you can expect beneficial changes after only one workout. The study was presented at the American Physiological Society’s Integrative Biology of Exercise V conference in Hilton Head, South Carolina. The subjects
were five obese women. In one phase the women overate but did no exercise. In the next phase they again overate but then exercised. The researchers found that the body’s fat oxidation capacity was reduced after one day of overeating. One day of exercise, however, increased the rate of fat oxidation.

A major cause of insulin resistance is excess intramuscular fat, or fat stored within muscle—usually more of a problem with sedentary people. In those who work out regularly, intramuscular fat becomes a readily available energy source. Conversely, the excess intramuscular fat in those who are inactive produces noxious substances that encourage insulin resistance, substances that never build up in active exercisers because the fat is burned up.

When the women in the study overate, they took in 700 calories above normal, or baseline, intake, and when they exercised, they expended the same 700 calories. What’s interesting about the study is that the beneficial effects happened with just the one workout.

One lesson to be learned from this study is that if you overeat, you can neutralize the fat-promoting effects of those extra calories through activity. The other lesson is that such changes occur quite rapidly.

©,2016 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

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The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.


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