Why nutrition is more important than exercise

“To simplify it a lot: adjusting your diet reduces body fat, while physical exercise helps preserve muscles during weight loss and supports overall health,” the trainer explains.

Mandziak notes that only about 10% of the calories the body burns come from exercise.

“Three workouts a week burn just 1,000 calories, while the body burns 18,000 calories in a week,” he emphasizes.

How the body burns calories

“Around 85% of all calories burned are expended without deliberate physical activity. The heart, brain, kidneys, and liver burn about 1,000 calories per day. That’s almost half of all calories the body burns, including physical activity,” the fitness trainer says.

According to him, 10% of calories are spent on digestion, 15% on daily activities, and only the remaining 10% on exercise.

Why exercise makes you hungrier

“Scientific data shows that 80% of calories burned are compensated. When I start moving more, my body senses the calorie loss and urges me to eat the calories I burned. Some people even reward themselves with tasty food after an effective workout,” Mandziak explains.

He adds that people often overestimate the calories burned during exercise. Those who are more active consume more calories, but they also burn more, and don’t overeat.

Mandziak notes that physical activity improves sensitivity to the satiety hormone leptin.

“If I’m physically active, my brain senses this hormone well. If I’m inactive, it senses it poorly, which can lead to overeating,” he adds.

Why strength training is important

“When we consume fewer calories than our body needs, it must break down fat to make up for the deficit. The body can also break down muscle,” the trainer explains.

According to him, to prevent this, it’s necessary to signal to the body that muscles are needed and being used. If a certain organ, tissue, or function isn’t used, it deteriorates.

Mandziak emphasizes that strength exercises provide this signal. Additionally, exercise improves the regulation of eating behavior, and strength training helps preserve muscle mass.

Earlier, we revealed how to eat and lose weight in autumn.

The College of Education and Human Ecology is exploring how physical activity can improve students’ mental health.

The college is partnering with Wilce Student Health Center and Student Life Recreational Sport to conduct the study called “Exercise is Medicine™ for Student Resilience” to implement structured exercise into students’ lives.

The study targets those who aren’t active or are stressed to help enhance their mental health and resilience, Carmen Swain, director in health and exercise science and principal investigator of the study, said.

“Our main mission is to try to impact mental health and college students, that’s our goal,” Swain said.

The program is led by trained undergraduate students who work as research assistants or personal trainers. The fitness coaches meet weekly with student participants for nine weeks to do exercise sessions, Swain said.

Participants are required to wear a fitness tracker called a “WHOOP” that measures their health and fitness data throughout the program, Swain said.

“It measures a lot of your biometric data,” Swain said. “So, it measures your heart rate, your sleep and it’s pretty cool.”

The fitness tracker also helps researchers monitor participants’ stress levels to see if they are decreasing throughout the study, Jean-Pierre Khouzam, a second-year master’s student in kinesiology and research lead for the study, said.

“I like to call it a nicer Apple Watch,” Khouzam said. “Never take it off, you charge it on your wrist and it gives you a lot of insights. A lot more insights than just a normal Apple Watch would give you.”

Researchers also conduct pre- and post-testing to measure the changes in the students’ physical fitness and mental health status, Swain said.

Part of the testing is having participants take surveys that score measures like depression and loneliness, Swain said.

“The goal of the program is to see if the physical fitness programming led by these peers impacts their scores on these surveys,” Swain said.

The research is especially relevant now because many Ohio State students are struggling with high levels of anxiety, depression and loneliness, Swain said.

“Mental health is a crisis, especially for college students,” Swain said.

Many studies show that exercise can improve mental health, which is why the research study was developed, Khouzam said.

There are currently seven students participating in the study, and the goal is to have 20 participants by the end of the next semester, Khouzam said.

He hopes the undergraduate leads will gain valuable skills from the experience and see the impact they are making on others, Khouzam said.

“Hopefully they have an impactful experience to where they understand what research is about,” Khouzam said. “And then also they’re helping other people, which is huge in my eyes.”

Last Updated:October 29, 2025, 09:03 IST

Yasmin Karachiwala, who has trained Deepika Padukone and Alia Bhatt, revealed if one should work out in the morning or evening for best results.

Consistency is more important than workout timing.

For anyone trying to stay fit, finding time to exercise often feels like the biggest workout of all. Between work meetings, social plans, and family responsibilities, sticking to a consistent routine can be challenging. And amid all the wellness advice flooding social media, one debate never seems to end – what’s the best time to exercise: morning or evening?

Celebrity fitness trainer Yasmin Karachiwala, who has shaped the physiques of stars like Deepika Padukone, Katrina Kaif, Alia Bhatt, and Preity Zinta, recently reignited the conversation. She asked her followers a simple but relatable question: “Are you team Morning or team Evening?”

Why Timing Matters Less Than Consistency

According to Yasmin, there’s no universal ‘best’ time to work out. It’s about what fits you. Morning workouts appeal to early risers who enjoy starting their day on an energising note. Exercising first thing can boost mood, metabolism, and mental clarity. But for others, evenings are when their body feels warmer, stronger, and more flexible, making strength or endurance workouts more effective.

Food timing is another key factor. Some prefer training on an empty stomach, while others need a light pre-workout meal for an energy lift. And then there’s environment – some thrive in the hustle of a busy gym, others focus better in quieter spaces. Yasmin’s take: it’s about listening to your body’s rhythm, not forcing it into someone else’s routine.

The Power Of Showing Up

What truly defines success, Yasmin insists, is consistency. Whether it’s 6 a.m. Pilates or a 7 p.m. spin class, regularity beats perfection. “The best time is whenever you can stay consistent and enjoy it,” she emphasises. Her approach, honed over decades of training Bollywood’s fittest, prioritises longevity over quick fixes. Workouts are tailored not just for aesthetics but for balance by improving posture, flexibility, and mental wellness alongside strength.

Fitness That Fits Your Life

For those still caught between sunrise runs and post-work gym sessions, Yasmin’s advice offers freedom: stop overthinking the clock. What matters most is that your workout feels sustainable and enjoyable.

In a world obsessed with trends, her philosophy cuts through the noise. Fitness isn’t about finding the perfect hour; it’s about showing up, every day, in whatever hour works for you.