WEBVTT - HIIT vs. resistance training for weight loss - which is better? 

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<v Speaker 1>Oh hey, welcome to Healthy Ish. Thanks for joining us

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<v Speaker 1>today on this Body and Soul podcast. I am Felicity Harley.

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<v Speaker 1>Joining me today in the studio is doctor Nick Fuller.

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<v Speaker 1>He's a health expert and leading obesity researcher and he's

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<v Speaker 1>just pend a book called Healthy Parents, Healthy Kids. And

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<v Speaker 1>it's not just for kids, no, there is so much

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<v Speaker 1>information for everyone. And he is going to talk about

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<v Speaker 1>the relationship between exercise and maintaining a healthy weight, what

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<v Speaker 1>all the research says, and he's going to give us

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<v Speaker 1>some tips on how to maintain that exercise regime. If

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<v Speaker 1>weight loss is your goal. Now, if you do like

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<v Speaker 1>what you hear from doctor Nick Fuller listening to extra

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<v Speaker 1>Healthy Ish, our sister podcast where he shares his simple

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<v Speaker 1>steps to maintaining a healthy size, you can grab that

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<v Speaker 1>wherever we get your podcasts. Nick, welcome well back to

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<v Speaker 1>healthy Thank you very much.

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<v Speaker 2>In a minute, having me back on it has been

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<v Speaker 2>time flies. It's great to be back in this.

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<v Speaker 1>Jude, I waited for so long because you are just

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<v Speaker 1>a wealth of knowledge.

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<v Speaker 2>Oh that's very kind of you.

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<v Speaker 1>And thankfully put it in a new book. Congratulations, Thank you.

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<v Speaker 1>Let's pick up on one of the themes in your book,

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<v Speaker 1>which is about well movement, structured movement, exercise. What does

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<v Speaker 1>the research say when it comes to exercise and weight

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<v Speaker 1>if you want to lose weight?

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<v Speaker 2>Definitely an interesting topic this one because often when we're

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<v Speaker 2>going out on a weight loss journey, patients ask me,

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<v Speaker 2>can I just focus on diet? He said, okay, for

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<v Speaker 2>neglect exercise sleep health. The answer is no, you need

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<v Speaker 2>to be focusing on the three key pillars being diet, exercise,

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<v Speaker 2>and sleep health and these should form, you know, the

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<v Speaker 2>key components of any lifestyle weight management program. Now. The

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<v Speaker 2>reason being is because exercise has sort of three key

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<v Speaker 2>components or three key benefits. Now, the first one is

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<v Speaker 2>that you're going to get benefits independent of weight loss. Now,

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<v Speaker 2>what I mean by that is you might not lose

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<v Speaker 2>much weight or any weight when you just go and

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<v Speaker 2>embark on a weight loss program, but you'll start seeing

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<v Speaker 2>significant improvements in your health from the minute you start moving,

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<v Speaker 2>So reductions in your risk of cardiovascular disease, heart disease,

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<v Speaker 2>type two diabetes, but also improvements in other aspects of

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<v Speaker 2>life vitality and energy and mental health. So that's a

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<v Speaker 2>real key component to really focus on because when you

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<v Speaker 2>are embarking on it, I guess a health kick weight

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<v Speaker 2>loss journey. You really need to do need to reflect

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<v Speaker 2>on the improvements in health that you're going to be

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<v Speaker 2>getting from day dot. We like to fixate on the

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<v Speaker 2>number on the scales, but health is just or more

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<v Speaker 2>important than weight. But exercise is also helping with two

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<v Speaker 2>other key components. Now, the second one is the improvements

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<v Speaker 2>in body composition that you're going to be getting. Now,

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<v Speaker 2>when we are losing weight, we want to be losing

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<v Speaker 2>it predominantly from body fat stores. We want to hold

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<v Speaker 2>on to our muscle mass stores, and the best way

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<v Speaker 2>of doing that is by actually moving undertaking regular daily

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<v Speaker 2>physical activity. You're going to be holding onto your muscle

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<v Speaker 2>mass stores, losing the weight predominantly from body fat stores.

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<v Speaker 2>Which brings me to the third point, which means you're

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<v Speaker 2>going to be able to keep that weight off long term.

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<v Speaker 2>Because muscle is one of those determining factors of how

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<v Speaker 2>quickly your engine is revving along or your metabolic rate,

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<v Speaker 2>and that is how many calories you're burning at rest.

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<v Speaker 2>So you could have two people of the same weight

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<v Speaker 2>one hundred kilos, but the person with the more muscle

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<v Speaker 2>or better muscle to fat ratio is going to have

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<v Speaker 2>a higher metabolic rate and consequently be able to keep

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<v Speaker 2>that weight off much better than the person that has

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<v Speaker 2>a higher body fat to muscle ratio. So exercise is

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<v Speaker 2>doing all of these wonderful potent things and importantly helping

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<v Speaker 2>you with that long term weight management journey.

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<v Speaker 1>The interesting thing, just going back to your first answer

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<v Speaker 1>that question is sleep is just calling out sleep. We

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<v Speaker 1>don't often think about and weight loss together, do we know?

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<v Speaker 2>And our research shows that it's actually a third or

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<v Speaker 2>third a third. So what I mean by that is

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<v Speaker 2>diet is about thirty three percent of the focus. Interesting,

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<v Speaker 2>thirty three percent should be exercise and thirty three percent

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<v Speaker 2>sleep health. But usually you know we talk about, oh,

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<v Speaker 2>is it an eighty twenty split eighty being diet twenty

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<v Speaker 2>percent exercise. No, it's actually a third or third a third.

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<v Speaker 2>You must be focusing on all three key pillars, and

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<v Speaker 2>you know, just to touch on sleep really quickly if

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<v Speaker 2>you're getting poor sleep. And that's usually because we're the

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<v Speaker 2>last thing we're using before we go to bettes. The

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<v Speaker 2>devices emitting blue light, disrupting melatone production, making hard to

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<v Speaker 2>fall asleep and stay asleep, you wake up sleep deprived.

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<v Speaker 2>It's hard, really hard getting to sleep and then staying asleep.

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<v Speaker 2>Poor quality sleep means you wake up sleep deprived the

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<v Speaker 2>next morning. Your appetite hormones are surging. If I take

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<v Speaker 2>blood samples off you, which we do in our clinics

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<v Speaker 2>at the APA Hospital, Sydney UNI, Grellon level or the

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<v Speaker 2>hunger hormone is actually going up after one night of

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<v Speaker 2>sleep deprivation, so that means you're going to be hungrier.

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<v Speaker 2>So that's not just a subjective feeling, it's an objective

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<v Speaker 2>response to that sleep deprivation. Grellon levels are being produced

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<v Speaker 2>or grellin is being produced from your stomach, acting on

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<v Speaker 2>your brain a clever part of the brain called the hypothalamus,

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<v Speaker 2>telling you to go and eat more. You're also going

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<v Speaker 2>to go for go to the vending machine because it's

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<v Speaker 2>the easier default option to look for that high She'll

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<v Speaker 2>go high or fat high are you looking for? We've

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<v Speaker 2>all been there, well been there, And you're also going

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<v Speaker 2>to neglect things like physical activity because you're tired and lethargic.

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<v Speaker 1>I think that's really interesting because I've never heard someone

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<v Speaker 1>answer with that that as part of the mix when

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<v Speaker 1>it comes to, you know, the whole shebang of how

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<v Speaker 1>you will have a healthy weight loss back to exercise.

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<v Speaker 1>Is there one type of exercise well? Is one type

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<v Speaker 1>better than another? You know, talk about building strength? Is

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<v Speaker 1>strength better than hit or is it a mixture of both?

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<v Speaker 1>Or what works When.

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<v Speaker 2>It comes to losing weight, and this is also a

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<v Speaker 2>question that comes up a lot, the real important thing

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<v Speaker 2>is to firstly get moving regularly and in a way

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<v Speaker 2>that you can sustain. So often when we start again

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<v Speaker 2>a health kick or a weight loss journey, we sort

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<v Speaker 2>of subscribe to this sort of four to eight twelve

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<v Speaker 2>week approach where we do the all or nothing. We

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<v Speaker 2>go to the gym or start the boot camp, and

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<v Speaker 2>then unfortunately we get bored, or we hate it, or

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<v Speaker 2>we get injured, and we go back to our old way.

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<v Speaker 2>So the first thing you need to bear in mind

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<v Speaker 2>is that what are you going to do to form

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<v Speaker 2>a habit that actually sticks and that will last. So

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<v Speaker 2>that's why it's important to firstly focus on incidental activity.

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<v Speaker 2>What can you do in your day to day life

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<v Speaker 2>to actually bump up your movement Because the biggest reason

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<v Speaker 2>or the largest reason why we don't lose any weight

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<v Speaker 2>when we embark on an exercise program is because our

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<v Speaker 2>baseline activity level is so low. So then we start moving,

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<v Speaker 2>all we're doing is getting to the level that we

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<v Speaker 2>should be for general heart health. Now, the research shows

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<v Speaker 2>that you need to be doing sixty minutes of physical

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<v Speaker 2>moderate physical activity every day to actually lose weight.

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<v Speaker 1>Now, the guy that even for a fairly active person,

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<v Speaker 1>that is quite a lot.

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<v Speaker 2>It's quite a lot, and that's why you need to think, Okay,

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<v Speaker 2>what can I do to bump up my incidental There's

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<v Speaker 2>a lot we can be doing there in terms of

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<v Speaker 2>using stairs instead of lifts, parking away further away in

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<v Speaker 2>the parking lot, when we going grocery shopping. It all

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<v Speaker 2>adds up, and that can be part of your sixty

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<v Speaker 2>minutes of modern intensity activity. But this is the real

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<v Speaker 2>reason why you're not losing weight with an exercise program alone,

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<v Speaker 2>because our baseline level is so low. So first you've

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<v Speaker 2>got to start to build it up in a gradual

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<v Speaker 2>way so we don't get injured. We don't, and we

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<v Speaker 2>also in corporate activities that we like. But then coming

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<v Speaker 2>back to your question, there is no better exercise. All

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<v Speaker 2>exercise and physical activity is great. What you need to

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<v Speaker 2>be doing is mixing it up, particularly with weight loss.

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<v Speaker 2>So we have a translational program into a weight loss

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<v Speaker 2>for adults, and in the weight loss months, we get

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<v Speaker 2>them to shake up what they're doing. So one day

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<v Speaker 2>they do a modern intense walk huffing and puffing. The

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<v Speaker 2>next day they might do a hit class, and then

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<v Speaker 2>they get in the pool the next day, so that

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<v Speaker 2>you're mixing up and you're allowing your body to recover

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<v Speaker 2>in between. So there is no best activity. It's about

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<v Speaker 2>incorporating ones that you love, that you are going to sustain,

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<v Speaker 2>and also that get your heart rate up every second day.

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<v Speaker 1>I think it's really important and I think it's great

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<v Speaker 1>that we're you know, so perhaps five or ten years

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<v Speaker 1>ago exercise you see about go to the gym, doing

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<v Speaker 1>a hit class, going for a run, but now exercise,

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<v Speaker 1>and you talk about this in your new book. While

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<v Speaker 1>it's named at kids, I think it's very much also

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<v Speaker 1>aimed at parents that we should really view walking to

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<v Speaker 1>the bus, walking to pick our kids up from school

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<v Speaker 1>as exercise as well, because that was never factored into

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<v Speaker 1>that equation.

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<v Speaker 2>Definitely, we evolve to move, but now we drive everywhere

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<v Speaker 2>from A to B. We think about it. If we're working,

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<v Speaker 2>we drive to the office, we might walk a few steps,

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<v Speaker 2>we sit down for the majority of the day, and

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<v Speaker 2>then drive home. And then we absurdly probably drive to

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<v Speaker 2>the gym to do our structured activity and then drive home. Yeah,

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<v Speaker 2>and look, this is embedding our day to day life now.

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<v Speaker 2>But what we really need to do is refocus how

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<v Speaker 2>we can embed physical activity into our day to day lives.

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<v Speaker 2>This is particularly relevant for the next generation because we

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<v Speaker 2>need to wire their brain to know that exercise is

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<v Speaker 2>a must have, not a nice to have. It's a

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<v Speaker 2>must have. It has to be incorporating into your day

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<v Speaker 2>to day life and it's something you do every day,

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<v Speaker 2>which is where the new book, Healthy Parents, Healthy Kids

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<v Speaker 2>comes in to equip parents with six healthy habits so

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<v Speaker 2>that they can get their kids moving, they can get

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<v Speaker 2>the meeting healthy, enjoying nutritious food, and importantly getting good

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<v Speaker 2>sleep health so that we can raise the next generation

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<v Speaker 2>so that they don't have this lifelong struggle with weight

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<v Speaker 2>and health that many of us as adults are going through.

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<v Speaker 1>Nick, thank you for coming on healthy It is thank

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<v Speaker 1>you very much. Felicity next book is called Healthy Parents,

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<v Speaker 1>Healthy Kids, and in that book is of course a

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<v Speaker 1>lot of his wisdom and his research, but also some

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<v Speaker 1>beautiful recipes for everyone. Anyway, I hope you did enjoy

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<v Speaker 1>this chat you got something out of it. If you did,

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<v Speaker 1>tell us, rate and review this episode, Subscribe to this podcast,

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<v Speaker 1>jump online, bodyansoul dot com dot you, follow us on socials,

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<v Speaker 1>Grab our print edition, which is our your local Sunday paper,

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<v Speaker 1>and until tomorrow, stay healthy ish