Some people gain weight instead after exercising, but their physique improves; they also need to pay more attention to their diet when exercising; and their activity should not be reduced during non-exercise periods. Exercise has countless health benefits, but weight loss may not be one of them. A challenging new study shows that many people gain weight after starting a physical activity program, and worse, most of that gain is excess fat rather than muscle. But it’s the same study that first identified a simple strategy that can actually increase people’s chances of losing weight through exercise. We all know that the basic principle of weight loss is very simple. As long as you consume more calories than you take in each day, you’ll get thinner over time. In theory, you can achieve these ideal conditions by reducing your caloric intake through dieting or increasing your caloric expenditure through exercise. In reality, however, most people try everything and still fail to achieve or maintain the desired weight loss. In this regard, exercise is particularly problematic. A recent review of research on exercise and weight control found that in most studies, people lost only about one-third of the expected weight loss after exercise, as converted by the number of calories burned in the workout. Many studies also reported that even when the same exercise program was implemented, there was a huge difference in waist circumference change between people, with some losing weight and others gaining weight. However, for why exercise can help some people get rid of the fat but for some people useless, scientists still have no clue, in addition, they are not clear whether there are any early indications can predict the effect of regular exercise on a specific person how. Last month, a new study was published in the Journal of Strength and Conditioning Research. In the study, scientists at Arizona State University in Phoenix (Arizona State University) recruited 81 healthy adult women who were sedentary. They were all overweight, judged by body mass index (B.M.I.), but some of them were more significantly overweight. In the past year, they have not been regular exercise. The scientists told the women that they would participate in a fitness study aimed at increasing aerobic endurance and asked them not to make any changes to their original diet. At the beginning of the study, each volunteer came to the physiology lab and received measurements of various health and fitness indicators such as weight, B.M.I., body fat percentage, and current endurance levels. They then began a supervised exercise program and, according to the study’s senior author, Glenn Gaess, a professor of nutrition and health promotion at Arizona State University. Gaesser (Glenn Gaesser) said the program was designed to be intense, but still within the acceptable range for most people. The women were asked to complete three 30-minute walks per week on a laboratory treadmill, and the pace had to be kept at 80 percent of their maximum endurance. The entire exercise program lasted 12 weeks, during which time the scientists reviewed the subjects’ fitness metrics once a month, as they had at the beginning. At the end of the 12th week, the women’s aerobic capacity was significantly better than at the beginning, but many of them had gained weight. Throughout the study, nearly 70% of the women gained body fat, with several gaining up to 4.5 kg, and most of this was fat rather than muscle gain. However, there were still a few women who lost an equal or even greater amount of fat, and a significant number of women whose weight was the same as at the start of the study. At this point, the researchers went back and looked at the data obtained on the first day of the study to determine if there were any significant differences between the women who gained or lost weight later. Some previous studies on dieting have shown” that women who were “heavier at the beginning of the weight loss program were more likely to lose weight during exercise,” Dr. Gaither said. But in the study, the researchers found no such correlation between the weight of the women at the beginning and at the end of the study. In fact, the scientists found no correlation between any of the women’s health and fitness parameters at the beginning of the study and the effect of the exercise program on them. But as they looked more deeply into the data, they found an interesting indication: women who lost weight after four weeks of exercise tended to be more likely to continue losing weight in subsequent workouts, while in others this was not the case. ”The practical guidance is that if you want to rely on exercise to lose weight, “you should go to the bathroom after a month of exercise and weigh yourself,” Dr. Geisel said. If you’re still not losing weight or getting heavier at that point, “you need to pay attention to your diet and other activities.” The study did not track the subjects’ diet and exercise habits outside of the lab, but Dr. Geisel believes that women who gained weight after exercise likely ate more and exercised less outside of treadmill workouts, “although that shouldn’t be intentional either.” Of course, the study was fairly short and didn’t involve men, but there have been previous studies that show that men and women alike often experience an increase in body fat after exercise instead. While in some ways these findings make the situation feel grim for the weight loss juggernaut, they also point the way to hope. Dr. Geisel said that exercise, strict self-discipline, plus a scale in the bathroom, you may be able to achieve weight loss. What’s more, after four months of exercise, the women who participated in the study had greatly improved their physique. Dr. Geisel said, “Fitness is more about getting healthier than it is about simply changing those few numbers in your weight.”