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Get Back to Basics to Get in Shape

January 4, 2012 by

It’s the first week after New Years and the gyms will be overflowing with New Years resolutioners. The resolutions are usually some vague goal such as ‘lose some weight’ or ‘get in shape’ etc. These people are well intentioned no doubt, but one of the problems I see with this sort of action is a lack of a defined goal and a lack of a structured plan to get there.

Watch TV at the gym instead of at home with snacks...it's a basic change that can go a long way

This is the time of year that reminds me how confusing and complicated the diet and fitness media has made things. It’s becoming apparent that people think getting in shape must be significantly more complicated than it has to be.

In reality, there are just a few basic items that need to be taken care of to reach any diet and fitness goal. Unfortunately most people look right past these fundamental basics and instead, clutter their minds and lives with the minutiae and trivial things written in the pages of fitness magazines and blogs.

If you don’t have the basics under control none of the fancy techniques you read about will be of any value.

First and foremost you have to get back to basics, and get a base of effective principles and habits in place before you even think of messing around with fancy diet or advanced training techniques.

For example, do you even get an hour of movement in per day? If not, then that is your first order of business…forget about ‘functional training’ or a periodized workout routine, just get out of your house and get moving for a start.

After that you need to get calories in control, if you don’t know how many calories you consume on a daily basis then you must get this under control before you start reading about vegetarianism, or paleo this, and low carb that, and the latest diet fads. No matter what a marketing claim has told you…calories matter, and you have to get a handle on them if you’re serious about making a change in your body.

These are the most basic items that you must get a handle on if you want to change your body. If you’re struggling to make a change in your body and you don’t know where to start, then make your resolution to get back to basics and build effective habits for the new year.

In today’s podcast, we’ll discuss the basic principles that are essential for getting in shape, it’s simpler than you think.

John

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A Picture is Worth 1000 Words: Interview With Lauren Jacobsen

December 28, 2011 by

When you’re browsing a fitness magazine or the interwebs for diet and fitness information you will no doubt be exposed to pictures of fitness models.

In some cases the models are in an ad openly endorsing a given product like a supplement or workout system or device, but in many other cases the models are simply displayed within articles about training or nutrition. In both cases we learn to associate the look of the model to have something to do with the information we’re reading.

A Picture Chronology from Rookie Model In 2006 to Seasoned Pro In 2011

2006 - Laurens first photoshoot

2009 - 3 months from her next figure competition

 

2010 - On stage at the Arnold Classic Figure Competition

 

2010 - Day after national figure competition

 

2011 - 8 Weeks from Arnold Classic Figure Competition

Each of these pictures is taken at a different degree of content conditioning

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This can be very misleading if you don’t know the story behind the picture and the model in that picture. Today Lauren will reveal the story behind the pictures you see here.

Lauren Jacobsen is a national level figure competitor and has been working in the supplement industry for the better part of the last 10 years. She’s knows what goes into making a professional ad and photoshoot both from the marketing side and the model side. She has been a model in multiple photoshoots and today she will reveal some of the ‘secrets’ behind them.

When it comes to fitness photoshoots a picture is truly worth 1000 words, and today those words are going to be Lauren explaining to you what really goes into a photoshoot and the look of a fitness/figure model.

Guys this will be a revelation about the images you see of women in magazines and online. The truth is these models look a lot more like a ‘normal’ woman than you think. The image you see is the result of a specific look attained on a specific diet, on a specific day with a professional photographer and a lot of extra help.

Even fitness and figure models don’t expect to look like their photoshoot pictures on a daily basis so we certainly shouldn’t expect them or any woman in our lives to be a walking photoshoot model either!

This is a revealing expose on the layers and unspoken truth behind the images of women in the fitness industry. Listen up and learn.

John

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When Does Bodyweight Matter?

December 14, 2011 by

There are many different metrics you can use to measure a change in your body shape and composition. The short list includes, bodyweight, bodyfat %, and the circumference of your waist, hips, and shoulders. All of these measurements can be made at home relatively easily with a decent degree of accuracy.

At what point does the scale become useless?

All you need is a scale, a cheap set of bodyfat calipers, and a measuring tape and you can keep a pretty good eye on the shape and composition of your body.

These metrics can give you a snap shot of where you’re at during any given point in time, but how much information will they give you about how much you are changing over time?

The answer to this question is dependent upon where you currently are.

If you’re BMI (Body Mass Index) is in the overweight or obese category it’s likely that the only metric that is even worth measuring is bodyweight. Indeed if one is large enough calipers are problematic to use, and it may not even be obvious where to put the measuring tape to get a true ‘waist’ measurement etc.

The point is when an individual has between 50-100lbs to lose, bodyweight itself is likely your most useful measurement tool. The goal is simply weight loss, regardless of what the weight itself even is…it will likely be a mix of bodyfat, excess body water, and even some pathological forms of lean mass (remember not all lean mass is muscle mass).

Reducing total bodyweight is the key for people who are in upper range of the overweight BMI and all those in the obese range.

Once your bodyweight enters the ‘normal’ weight range of the BMI things like bodyfat % and the tape measure on the waist, hips and shoulders (as well as arms, legs, chest etc) start to tell more of the story.

Bodyweight becomes less useful as you approach the 10% bodyfat range, and becomes almost totally useless below this level. As a man enters the single digit bodyfat % range the only thing left to track changes is the mirror.

In today’s podcast we’ll discuss where the break points are for using body weight, body fat % and measurements as an accurate way to track progress. In the end the only measurement that will truly matter is the mirror.

John

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Filed Under: Podcasts, Uncensored Podcasts S01, weight loss Tagged With: , ,

How Much Protein for Weight Loss

December 7, 2011 by

Losing weight requires a caloric deficit. You can choose to create that deficit with a combination of caloric restriction below your daily energy requirement as well as raising your daily calorie burn with a combination of cardio and weight training.

Will this help you burn fat?

These are the basics and they don’t change, and it doesn’t really need to get any more complex than this.

However you will find many claims from the diet and fitness media that suggest it is much more complex than this, and one of the most persistent claims is about protein and it’s benefits for weight loss.

Eating a high protein diet is claimed to be a benefit for weight loss for any one of the following reasons (and probably a combination of them):

1. Increased thermic effect of protein foods

2. Higher degree of satiety per gram

3. A change in fat burning and fat storing hormones to favor fat burning

4. Nutrient repartitioning (ie: more of the calories from protein will go to muscle instead of fat)

These claims sound pretty good and some of them do have scientific evidence that suggest there might be some fire under the smoke.

For example, the thermic effect of protein can be measured and has been shown to be higher than fat or carbs. This means that if you eat the same number of calories from protein instead of carbs, it will cause your body to burn a few more calories digesting and assimilating it. This effect is small, and might only make a noticeable difference for bodybuilders and fitness competitors who are dieting down to single digit bodyfat levels.

Another claim we often see relating to protein is the effect on satiety. Many studies and anecdotal reports suggest that protein itself will satisfy hunger better than the same amount of carbohydrate. This could help you stick to a diet and keep you from overeating at other points throughout the day.

It’s also known that dietary protein will increase amino acid pools, increase nitrogen balance, and contribute to intramuscular amino acids. This is all part of the ‘nutrient partitioning’ story. Essentially the protein you eat is much more likely to end up contributing to amino acids in muscle and repairing tissues all around your body before it will ever contribute to fat.

It would appear that there are many benefits of increasing your protein content when trying to diet down and keep your lean muscle mass up.

In the “How Much Protein for Weight Loss” UNCENSORED audio program released today, we’ll review some recent research that looked at the effect of high or low protein on weight loss. We’ll discuss the merits and limitations of this research shed whatever light we can on the results and what they mean to you in your efforts to build muscle and burn fat at the same time.

John

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Filed Under: Fat Loss, Podcasts, Uncensored Podcasts S01, weight loss Tagged With: ,

How Do Muscles Grow? Uniform versus Non-Uniform Muscle Growth

November 30, 2011 by

Working out with weights causes muscles to adapt and grow, this is nothing new. The pattern of muscle growth however, is not as obvious as we might have thought.

Most people think you train a muscle and the entire muscle simply gets bigger in a uniform and evenly spread out way…but this is a false assumption.

New research is showing that muscles do not grow in a uniform pattern, in fact research is showing certain areas or ‘chunks’ of the muscle grow to a greater degree than other ‘chunks’.

This non-uniform growth is due to many factors that come into play when we start working out with weights. These factors include:

The Anatomy of a Muscle

1. Volume of training

2. Intensity of training

3. Frequency of training

4. Velocity of reps performed

5. Muscle pennation angle

6. Muscle fiber length

7. Distribution of muscle fiber types within a given muscle group

8. Type of exercise performed

9. Previous training experience

And this is just the short list.

Modern imaging techniques such as functional Magnetic Resonance Imaging and 3D MRI are starting to reveal what is really going on in the muscle when we lift weights in an effort to make them bigger and stronger.

In the UNCENSORED audio program named “Non Uniform Muscle Adaptation – How Do Muscles REALLY Grow?”, released today, we review the latest research on muscle adaptations to strength training and determine how much or how little of a muscle we can really activate while working out and what is necessary for maximum muscle growth.

We also look into the research that the same muscle does not grow at the same rate from top to bottom and we may indeed be able to change the ‘shape’ of a given muscle group if we know how to active the entire muscle.

John

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Filed Under: Muscle Building, Podcasts, Uncensored Podcasts S01 Tagged With:

Long Term Adaptations To Weight Loss – Oct 2011 New Research

November 23, 2011 by

Well all know someone who has lost weight and put it back on…and then some. We hear phrases that 99% of people fail on a diet and put the weight back on. This however isn’t a scientific claim as much as it is an assumption.

Weight loss isn’t a straight line but rather a series of peaks and valleys. People can ‘go on a diet’ to get rid of a chunk of weight and then try to maintain that new lower weight.

When you look at it from this standpoint there are 3 ways to eat.

Are we all doomed to always put weight back on after dieting?

1) The way you can eat that causes you to gain weight

2) The way you can eat that causes you to lose weight

3) The way you can eat that keeps your weight stable

These must be viewed as 3 distinctly separate phases and treated differently. Most weight loss programs and studies focus on getting people out of the first phase and into the second phase, which is pretty easy. The only real action needed to cause weight loss is a reduction in calories eaten until body weight starts to fall.

The real trick is figuring out how phase 3 works and keeping the weight off. And this is where many diet interventions fail. Most people can fight their way through a 10-12 week hard diet, but it’s the months and years following the hard diet that are trickier to navigate.

Once the hard diet part is over, you’re not relying on a strict deadline or an ‘iron will’ to get through the next month, but instead you’re looking at a whole new way of eating from here on out. What happens after the hard diet is rarely studied, but a recent research paper did just that.

In a study published Oct 2011, researchers put people on a hard low calorie diet for 10 weeks then followed up with their subjects a full year later to see how much weight they kept off and test multiple hormones and other markers of health.

This same paper has been reviewed by various fitness commentators who seem to have selectively chosen to spin the information from this study in a negative light vs a positive light. This one sided approach to reporting the science seems to be rooted in an academic and political will to try and prove that obesity is a disease and out of our control to deal with.

In today’s podcast, we review this research paper and show you what the results really say and how the fitness media and even the researchers themselves distort their reporting in order to put a doomsday spin on the findings.

This is an important lesson in diet and fitness science reporting and how information can be twisted and used to tell a very different story from what the facts say.

John

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Filed Under: Podcasts, Uncensored Podcasts S01, weight loss Tagged With: ,
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