The 80/20 Exercise Rule

From the Zone Diet

Dr. Sears is often asked whether exercise helps people lose weight faster. The answer is yes, but perhaps not as fast as you think. Exercise speeds up the fat-burning process by lowering insulin levels, thereby allowing stored fat to be released and burned. But it still takes time. "To lose more than one pound of fat a week is a difficult task," says Dr. Sears.

To put the fat-burning benefits of exercise in perspective, Dr. Sears tells people to adopt the 80/20 rule. "Eighty percent of your ability to lower insulin and stay in the Zone will come from your diet, and the other 20 percent will come from exercise," he says. "So if you don't exercise, you'll still experience the fat-burning benefits of the Zone, though exercise will definitely help maximize those benefits." Of course, exercise delivers a huge range of benefits in addition to burning calories, so there are lots of reasons to include physical activity in your daily schedule.

How much is enough? As with his eating plan, Dr. Sears' fitness recommendation is based on moderation and balance. "I encourage everyone to strive for 30 minutes of moderate exercise each day, including some aerobic exercise, strength training, and stretching," Dr. Sears says. This doesn't mean you have to join a gym. "One of the best exercises for reducing insulin is walking briskly," he adds.

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