Nutrition Videos

In the previous video I presented a very important study that claimed that regular cycling and walking led to significant fat loss, but swimming did not help at all. Specifically, in a 6-month study in which the participants swam for an hour every day, they did not lose any fat. After spending 3150 calories a week they didn't manage to lose a single gram of fat even after six whole months! If you haven't seen the previous video, it's worth watching to understand what we're going to talk about today. So we were left with the fact that the researchers were amazed at the zero fat loss after an intensive daily swimming program. Knowing that swimming is an intense exercise that leads to a significant expenditure of energy, the researchers began to look for the reason why this particular study did not produce the expected results. The solution to the mystery lay in two important parameters of the study. The first, which some of you may have thought of, was the fact that the study participants did not make any dietary changes their. Food consumption was a free-for-all, meaning the swimmers ate exactly as much energy as they expended, so they didn't lose fat. This means that swimming strangely increases appetite much more than cycling and walking. But since cycling, walking and swimming themselves do not have any general difference in the way they are done, the researchers turned their attention to the temperature at which the exercise took place. Further studies showed that what played the most important role in increasing food consumption and neutralizing the effect of exercise on fat loss was water temperature. In the study we presented last week, swimmers did their training in cool or cold water, and this dramatically increased their appetite, causing them to eat more and balance the daily energy expenditure from daily swimming. In the next ones studies showed that those who exercise in cold conditions consume more food after training than those who do the same





exercise in cool or hot conditions. So if you're exercising to lose fat, there are three things you can apply from these studies to help you lose even more. The first is don't hesitate to dress warmly when it's cold. I used to think that when I train in the cold it helps burn more fat. So, I trained even in winter in short sleeves and shorts. This resulted in my appetite increasing significantly, leading to increased food consumption. Now, I make sure to wear clothes that keep me from getting cold even before I start training. In other words, I dress a little warmer when I train in the winter. The second is, when training in the summer and fall, which are warmer, choose, whenever possible, to train outside in the heat. Prefer to be outside, ideally in a park or outdoors and jogging in the heat, rather than on the treadmill in a cool gym. Obviously, make sure to drink enough fluids and protect yourself from the sun to avoid sunburn or sunburn or other problems. However, for maximum fat consumption, the ideal is when it's hot outside not to prefer the cool air condition inside the gym. Taking, as we said, all the necessary measures, obviously. The third, and the answer to the question that appears in the title of the video, is that after exercise it is best to have a lukewarm to hot shower. This will prevent an increase in appetite and overeating. I want to make something clear though. This applies to people who exercise with the goal of losing weight. It does not apply to those who exercise for any other reason. It is important to emphasize this distinction. When one completes his exercise in cold conditions it is good as soon as possible to take a lukewarm to hot bath so as to prevent the increase in appetite and hunger that will lead to overeating. This will help in fat loss. I'm not suggesting that this will help him become a better athlete in any way. It's just about fat loss. I remind you that by pressing the like button and sharing the video you help me a





lot. Also, if you are interested in the subject of weight loss, I have published a video that debunks the top ten myths regarding weight loss and I recommend that you watch it. It is currently displayed to my right. Thank you very much.