Does conditioning indirectly improve body composition via nutrient partitioning or any other means besides contributing to a calorie deficit? Can adding conditioning produce body composition changes in an isocaloric state? Like a recomp I geuss??
Yes. Exercise improves body composition to a degree independently of weight loss.
How, mechanistically, does conditioning improve body composition? Just trying to understand how that works outside of the calorie deficit.
A ton of ways that don’t require a Calorie deficit, which would not be applicable in a weight neutral context by definition. Before I get into this, may I ask how would knowledge of these mechanisms change what you do? Only reason I ask is, I’m not sure it would change how I approach things and so I want to make sure this message comes across correctly.
A non exhaustive list:
- increased cortisol receptors on visceral adipose tissue (VAT) respond preferentially to sympathetic nervous system discharge/upregulation during exercise to reduce it
- increased energy expenditure from physical activity reduces energy resources for fat maintenance and other pro-inflammatory processes
- increased signal both to muscles (to get stronger, more fit) and from muscles via loading, the latter of which are myokines that can aid in liberation of stored fat for fuel to a greater degree
- improved insulin sensitivity due to myokines, reduced inflammation, and muscle specific changes in insulin sensitivity/glucose handling from exercise alone
And so on and so on.
Changes in VAT from exercise independent of weight loss are fairly well characterized in the research literature.
I really appreciate that. I’ve been doing conditioning lately and I’m on a good roll. I have been fighting narratives about it that were solidly ingrained in my thinking for a long time and I’m just putting this in my Arsenal for good reasons to keep it up next to “it won’t make me weaker, it might make me stronger,” etc.” I’ve had an unrealistic fear of it ruining my gainz for a long time and this kind of granular detail, reaffirms that I need to keep it up. Really enjoying the podcast series on conditioning. Thanks!