So what forms the basis - what are the necessary conditions for us to lose fat? To lose fat you must create a calorie deficit. Simply put, a calorie deficit refers to consuming less energy (i.e. food) than your body requires or expends in a given period of time (typically measured within a 24 hour period). Now, the common MISTAKE made by dieters and CICO “deniers” is assuming that CALORIES IN literally refers only to the total (known) numerical value of calories eaten/drank and that CALORIES OUT literally refers only to calories “burned” through exercise - and for some slightly more acquainted with bioenergetics, resting metabolic rate.
Calories-In is relatively simple: it’s the food you digest. However, the calorie content of food is imperfectly determined and calorie availability can vary between species/variety/source and even due to the degree of processing involved. These are small inconsistencies, but inconsistencies nonetheless. For example, dietary fiber cannot be digested through typical enzymatic action in our small intestine (we do not produce cellulase). So even though fiber HAS calories, it doesn't mean we "absorb" those calories. However, gut flora in our large intestine can - through fermentation - convert fiber into short-chain fatty acids. Those SCFA can translocate from the intestinal lumen into circulation, yielding calories. Thus, the composition of your gut flora influences your CALORIES IN, and that composition differs between people, and across your lifespan.
This gets more complicated. CALORIES OUT is not simply represented by what the treadmill tells you. You inhabit a living body that, whether you are conscious of the fact or not, is perpetually dependent on energy availability. In short, CALORIES OUT may be summed up as:
So was this client actually in a caloric deficit when she came to me? According to the equation, yes - according to real-life, NO! By definition, because she was not losing weight she was NOT in a caloric deficit. It's important to remember that equations are crude estimations of calorie needs, and just exactly how efficiently individuals digest and utilize/partition the food molecules they eat is unique to them. Activities like resistance training stimulate muscle protein synthesis (MPS) to a large enough degree that we can actually see its effect in 1-2 months - which is pretty amazing to think about! The food you eat literally forms the essential elements of contractile muscle! Because we created a demand for protein and energy (in the molecular form of ATP), we robbed her adipose (fat cells) to maintain, build, and repair actively trained muscles. Training created the deficit, but it also told her body what to do with her food: Burn the Fat, Feed the Muscle!
Do you have a good understanding of why your diet didn't work, or why it may have worked initially but you couldn't sustain it? Millions of people diet, and dieting is a Billion dollar if not Trillion dollar industry. The culture of body image and weight loss means big bucks for people looking to capitalize by marketing diet products and programs.
You've probably tried a few different diets and achieved similar results, or perhaps you experienced divergent results but a common regression to your original starting point - perhaps you ended up gaining more than you lost. This is a common problem. It's been said that we don't have trouble losing weight - people do it everyday. Rather, we have trouble keeping weight off. Why?
Please watch, listen, and share the video lecture.
Video Key Points:
What is connection?
Connection means connecting the arm holding the kettlebell to your body (i.e. the hips) in order to conduct the force of your hip drive into the bell.
This is the foundation upon which kettlebell swinging works. You cannot create a ballistic swing if you don't have connection, because you cannot launch the bell (i.e. arm) off a surface it was never connected to.
Connection means more power, but it also means lifting safer because it shortens what is referred to in the study of biomechanics as the moment arm.
A moment arm is the length between a joint axis or fulcrum and the line of force acting on that joint.
This is my interpretation of the line of action in a kettlebell swing. I'm not a physics wizard so if anyone else is well studied on lines of action and moment arms feel free to add your take if you feel like there is a significant discrepancy with what actually happens during the swing.
Basically, the longer the line of red dots (moment arm), the more stress the back lever undergoes. Not connecting to the hips also displaces the relative load higher up the spine to the scapula (anchor) increasing the risk of back injury. So example (A) exhibits less risk and less stress, whereas example (B) exhibits more risk and more stress.
It cannot be stressed enough how fundamentally crucial this concept is. If you don't get this concept then you should not be lifting. It's fine if you're working on it, and really it's something you should ALWAYS be working on. But not adhering to this principle makes you a back lifter, and a back lifter is not a safe lifter.
On June 4, 2018, the Journal of the International Society of Sports Nutrition (JISSN) published an open access research article by D. AyotteJr and M. P. Corcoran, comparing the effects of a Personalized hydration plan (PHP) to a Normal (ad libitum) hydration plan (NHP). The article reviewed previous findings in other research worth knowing.
Compared with pre-training performance:
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