I put emphasis on health... it makes a lot of diference when you're talking about an healthy body today and an healthy body for life... That diference can mean cancer or any other disease provoked by bad food... So you can say to someone it is ok to eat somethings, but my job is to tell people what they must eat and do to be healthy... for example, I don't see many people worried about the toxins produced by exercise...
Insulin was an example... Digestion, absorption and use... they are VERY complex... I'm not isolating anything cause there's no isolation that can be made when we're talking about human body...

Now we are getting somewhere.

In all actuality, I am debating for the sake of debating. Why? I will be truthful. It seemed as if you were "preaching" the bible about what is right or wrong. I don't think that is the case, so let me say this....

In the studies I have seen, and I have looked at a lot, fat oxidation DURING moderate intensity exercise far outweighs fat oxidation DURING high intensity exercise.

On the flip-side, post exercise fat oxidation using high intensity exercise far outweighs post exercise fat oxidation using moderate to low intensity exercise when using a 24 hour scale.

Bottom line, it is really a net wash in terms of fat oxidation when you take into account 24-hr periods, as much as I'd like it to be skewed to the high intensity side.

BUT.

When tested for body recomposition changes using longer time frames (weeks+), high intensity not only maintained LBM, in many cases, it actually increased LBM.

Also, fat oxidation was higher when longer time frames were taken into account.

Adversely, low to moderate intensity exercise actually showed a decrease in LBM over time and a lesser degree of fat oxidation.

This is why high intensity exercise is thrown into any recommendation out there that is valid IMO.

Add resistance training into the mix (properly) and you have a sure fire way of maintaining as much muscle as possible, even while in a caloric deficit.

Based on the posts I have seen you make, it seems as if you would recommend moderate intensity exercise mostly to an individual looking to lose weight. That is fine and dandy if weight loss is your only concern. But if you are looking to lose the most fat, while, at the same time, maintaining as much LBM as possible, you better believe that higher intensity exercises is where you will find these results.

If you want studies, you will have to wait until I get home. I know I have some saved on my home computer some place. Besides from the hard facts, which again, I will have to dig up when I get home, I have witnessed this first hand with my clients time and time again.

I know trainers who don't buy into the high intensity bout. These are usually the same morons that still buy into the concept that high rep weight training "tones" muscle. I used to watch my clients, time and time again, trump the recomposition changes relative to the clients of these other idiot trainers who were having their clients do hours and hours of steady state moderate intensity aerobic exercise week in and week out.

You don't say.

This has been a very interesting thread, thank you Steve and Polka!

Can I barge in and get your 2 cents... both of you

I want to slim down and lose some body fat. Somehow in the last couple years I've gotten a gut and I hate it! I've gained 10 lbs in the last year I am 5ft 4 and weigh 135.... I want to be 120. I'm not a big boned person. I am 44 years old.

I got an eliptical machine and have worked my way up to 30 mins. It has taken me almost 4 weeks to get to 30 minutes. I am sweating when I get off the machine and my legs FEEL IT so I am getting a work out. I have been pretty good about doing this nearly every day... but like I said, I had to work up to 30 minutes, so I've only been doing 30 minutes straight for about 11-12 days.

I weighed myself today and the scale has not moved!!

My diet is pretty good. I like lean meats, lean dairy, I don't consume a lot of carbs, no junk, but I do consume alcohol calories and carbs in beer on a regular basis. I cook veggies and meat in olive oil and also eat frut sometimes. Yesterday I had a snack of a bannana and some peanut butter with skim milk. I count calories in gerneral terms and stay in the 1800 range for the most part.

Any suggestions? If I keep up with this will I see results, or do I need to do more? I wasn't exercising at all before. Lifestyle was/is fairly active, but I wasn't working out at all. To be honest, I think the eliptical is hard! I could walk all day. This thing kicks my butt. I really don't have the time or desire for a gym membership (that's why I got the eliptical).

Any advice would be appreciated

heres an article I found on the weight loss website I'm at called spark people.. on why we need strength training....I thought this was vary helpful.. After I read this I now do weights 3 times a week.. Sorry this is soo long.

Why Strength Training is a Must for Everyone
Strength Becomes More Important with Age
-- By Jen Mueller, Certified Personal Trainer


Think you’re too old to start a strength training program? Well think again! Strength training is just what older bodies, even very old or frail ones, need to fight the loss of muscle and bone mass and strength.

Does the idea of strength training seem like something reserved for youngsters lifting several tons of weight? Well, it shouldn’t! Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.

So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life:

* Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!
* Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
* Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
* Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
* Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
* Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
* Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.

Time spent on strength training can literally help you turn back the clock and feel younger each day. Here are some principles to remember when putting together a program:

* Start by strength training 2 days/week, building up to 3 days/week for more of a challenge. Make sure you have at least one day of rest in between each session.
* Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back). Examples of exercises can be found in the Fitness Resource Center.
* Start with one set of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 2 and then 3 sets.
* As you add additional sets, rest 30 seconds to a minute in between each one.
* Never hold your breath during the exercises. Always exhale when exerting force (on the hard part of the movement).
* Always warm up before and stretch before and after each session.
* Pay attention to proper form and technique, as they are very important for injury prevention and producing results.
* When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form.
* Strength training should never be painful! If you experience pain, stop the exercise immediately.

If you’re in the 50+ age group, you have a lot to gain from regular strength training. Just remember to consult your doctor before starting any exercise program. It is one of the most important things you can do to ensure your independence for many years to come.

I must say this is one of the most interesting and informative threads. Thanks for the debate!