No Pain, No Gain II

Well, not for the weight loss journeys I’m involved with…

A media release from Australia’s peak health and exercise body ESSA (Exercise and Sports Science Australia) suggests that the unrealistic reality television programs that encourage extreme weight loss, achieved by an excessive restriction of kilojoules and vigorous exercise are sending the wrong message to the Australian public about safe and effective exercise participation, to achieve greater health and well-being. See No Pain, No Gain ESSA article

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Clearly in reference to Channel 10’s The Biggest Loser, Anita Hobson Powell from ESSA said “Achieving a healthy weight doesn’t need to occur from drastic measures, and extreme weekly weight loss that can’t be sustained, or maintained long term. We encourage Australians to use safe levels of exercise and well-balanced dietary changes so their health is improved, rather than compromised”,

“This “no pain, no gain” mentality displayed on these shows leaves little room for encouraging healthy dietary and weight loss practices with an increased possibility of injury and risk to personal health. This message compromises the development of a long term change to make regular exercise apart of an individual’s daily life”, said Ms Hobson-Powell.

Personally, I’d have to agree. Although the inner-athlete likes to take over during some training sessions and push me to my limits, I lost around 30kg over a couple of years and have helped others lose significant amounts through Exercise Your Potential - 'Fitness Boost' whilst always following safe guidelines:

• 0.5kg-1kg of weight loss per week
• Moderate (not extreme) reduction of the calories through portion sizes and better food choices
• New eating and physical activity habits that can be continued for life in order to maintain the achieved lower body weight.

and also the FITT weight-loss principle of:

Frequency - 5-7 days per week (aim for most/all days of the week)

Intensity - Moderate level (expend >300 calories per session, 2000 calories per week)

Time - 1 hour

Type - Aerobic/Cardio Exercise

And by the following the above, I’ve steered clear of the risk of sustaining any long term health complications like irregular heart beat or kidney function disorders.

An added benefit has certainly been that neither my clients nor myself have gained ANY of the weight back. Even through weeks of eating terribly, or hardly exercising! The lifestyle and behavioural changes learned over the extended period of time are enough to keep out of too much trouble and get back on track before unhealthy decisions start controlling your life.

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