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Weight Loss With No Exercise is a NO NO

According to one recently published study on, researchers demonstrated that improvements in insulin sensitivity was 2X greater for those who exercise while involved in a weight loss program. The most common abnormality present in those with obesity is poor metabolism of insulin resistant glucose. The results of the study further validates that “regular exercise during a diet-induced weight loss program has profound additional metabolic benefits in people with obesity and prediabetes.” (1)

As a fitness trainer, it’s motivating to see studies that add to the mounting body of evidence proving how important exercise is to human health. The truth is, weight loss without exercise is just not enough. Weight loss by itself will not get you fit. For those who are taking weight loss drugs now, which are all the rage, they should remember that it is still extremely important to eat balanced meals that are high in nutritional quality, and DO THE EXERCISE! If the workouts don’t happen, individuals will merely become a thinner version of what they were before. They wind up with the same unfit body composition, and less strength.

Yes, you read that last sentence right. Weight loss, if done without exercise, can make you weaker. If you want to take your personal and professional performance to a higher level, then consider this. You’re not going to find your inner warrior if you are on a program that makes you lose strength! The thought of losing strength alone should be enough of a motivational trigger to get you to the gym! I would be remiss as a trainer if I didn’t tell clients the truth about fitness. Thus, the topic of this blog post might sting a little, but it should resonate with everyone.

When it comes to something as important as your health, don’t leave the cup half full. If you have a weight loss goal, then make sure your journey to that goal has an emphasis on fitness. The weight loss journey is empty without fitness, and there can be no fitness without exercise.

A “no exercise” lifestyle is a big NO NO. Your body was made to move. The benefits of fitness is a long list. It’s time to train folks!


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Stephen P. Smith, MA
CEO and Creator of HOTWORX, Author, Former National Collegiate Bodybuilding Champion and Arena Football Player, Certified Professional Trainer


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