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Summary of Transcript:
Dr. Gabrielle Lyon and Dr. Donald Layman discuss weight loss and the importance of body composition over bathroom scale numbers in this YouTube video. They suggest that while both exercise and diet are important for weight loss, controlling caloric intake through diet is more effective for generating a weight loss of at least 500 calories to lose fat. They also discuss how exercise can protect lean muscle tissue and lead to a higher percentage of fat loss when combined with a high protein, low carb diet. They talk about their study with untrained women who did yoga, stretch, and endurance exercises for 16 weeks, resulting in a range of weight loss from 7 to 28 pounds. They also briefly touch on muscle gain rates for high calorie and high protein diets in untrained individuals.
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Summary of Description:
The video discusses the quality of weight loss and whether exercise or diet is more important. It emphasizes that weight loss is more about body composition and that controlling calories is necessary. The deficit of diet needs to be at least 500 calories, and 90 minutes a day, seven days a week of aerobic exercise is needed to generate enough calorie loss for weight loss. The Brad Schoenfeld research suggests that volume is more important, and the more untrained a person is, the bigger effect they can have. To lay down new muscle tissue, a stimulus is needed, along with calories. The video provides a website and disclaimer stating that it is for general information purposes only and not intended to substitute professional medical advice.
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Quality of Weight Loss: Exercise or Diet?
When it comes to weight loss, the age-old question of whether exercise or diet is more important still persists. However, according to Dr. Gabrielle Lyon, a functional medicine practitioner and muscle-centric medicine expert, weight loss is more about body composition than just losing pounds on the scale.
In her recent podcast episode, Dr. Lyon debunks common weight loss myths and sheds light on the truth behind fat loss and muscle gain.
Weight Loss is More About Body Composition!
Dr. Lyon explains that instead of focusing solely on the number on the scale, the goal should be to improve body composition by reducing body fat and increasing muscle mass. She stresses that muscle is critical for weight loss, as it helps to burn calories and improve metabolism.
To Lose Weight, You Must Control the Calories
One of the most important aspects of weight loss is calorie control. Dr. Lyon advises that to lose weight, you must create a calorie deficit, which means burning more calories than you consume.
A Deficit of Diet Must be at Least 500 Calories
To achieve a healthy calorie deficit, Dr. Lyon recommends reducing your daily caloric intake by 500 calories. This can be achieved through a combination of diet and exercise.
90 Minutes a Day, 7 Days a Week, Aerobic Exercise to Generate Enough Calorie Loss to Lose Weight?
There’s a common misconception that you need to do hours of cardio every day to lose weight. However, Dr. Lyon suggests that this is not the most effective way to approach weight loss.
Instead of focusing solely on aerobic exercise, Dr. Lyon advises incorporating strength training, as building muscle helps to burn more calories in the long run.
Brad Schoenfeld Research — Volume is More Important
Dr. Lyon cites research by strength training expert Brad Schoenfeld, which shows that increasing volume (sets and reps) is more effective for muscle growth than increasing intensity (weight lifted).
The More Untrained You Are When You Begin, the Bigger Effect You Can Have
Dr. Lyon notes that if you’re new to strength training, you’ll see more significant results initially than if you’ve been training for years. This is because your body is not used to the stimulus and will respond more effectively.
In Order to Lay Down New Muscle Tissue, You Need a Stimulus, and You Need Calories
Lastly, Dr. Lyon stresses the importance of consuming enough calories to support muscle growth. She explains that in order to lay down new muscle tissue, you need a stimulus, and you need calories to support that growth.
For More Information
If you’re interested in learning more about muscle-centric medicine, weight loss, and optimal health, Dr. Lyon’s website and social media accounts are great resources.
*Affiliate Disclaimer:
Note that this video contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in no way obligated to use these links.
Disclaimer:
It’s important to keep in mind that the information provided in this video is for general information purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including giving medical advice. Dr. Lyon advises that users should always seek the assistance of a health care professional for any medical conditions.
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See Original Source
Source Description
On This Video:
-Quality of weight loss- exercise or diet
-Weight loss is more about body composition!
-To lose weight, you must control the calories
-A deficit of diet must be at least 500 calories
-90 minutes a day, 7 days a week, aerobic exercise to generate enough calorie loss to lose weight
-Brad Schoenfeld research — volume is more important
https://pubmed.ncbi.nlm.nih.gov/30153194/
-The more untrained you are when you begin, the bigger effect you can have
-In order to lay down new muscle tissue, you need a stimulus, and you need calories
For more information
www.drgabriellelyon.com
@drgabriellelyon
*Affiliate Disclaimer:
Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in no way obligated to use these links. Thank you for your support!
Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
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