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The latest in kettlebell sport, health, fitness, strength, aerobics, nutrition, lifestyle

My First Guided Training Program: Things I learned

6/25/2022

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This was one of the first planned out, daily programs I did for the specific goal of leaning out.

Things I learned while doing it:
  • consistency made me feel in control
  • food and training support each other
  • I got more out of buckling down with hard work and careful planning and preparation than all the bullshit I ever bought into previously: such as "super foods", raw food diet, 3 hour workouts, fat-loss supplements (EGCG, L-Carnitine, ECA Stacks)
  • Seeing myself eat less food (reducing portions) meant I was ACTUALLY eating less calories and burning more fat
  • Others who have never done what I was doing seemed never understand what it meant to hold oneself accountable to a goal. Setting a goal is like making a promise to yourself, and you never break promises, especially ones with deep emotional roots.
  • When others push food on you, the easy part is saying "No" if you went through the process of setting your goal, making that promise, and going through hours of preparation and contemplation -- The hard part is not telling them to fuck off when they keep pushing, and they show zero regard for why you told them you're saying "No".
    • e.g. "I made a goal to lose X pounds, so all my food is planned out. It's important to me (and my health)" "Oh, c'mon just have a little..."
    • When you stop and think, this person is knowingly circumventing your personal goals, which to me is a sign of disrespect, and with a topic so emotional for most people, even more egregious a transgression than that. But then you just remind yourself that they are willfully ignorant to your feelings and what it means to be motivated to achieve or improve yourself.
  • I was capable of achieving what many implied was impossible. I asked myself what created the gap between goals and results:
    • planning, and
    • consistency - the 2 skills people still have the hardest time with. Without planning and consistency, the reasons to justify failure are just weak excuses
  • strict dieting gets results, but I couldn't maintain it
  • I can still train even while brutally sore
  • Going from 60-minute sessions to 90-minute sessions out of necessity to fit all the extra work in (rather than because of wasting time) didn't kill me but I'm also not sure it made me stronger
  • cardio takes many forms (I would jog down to the overpass and go up and down stairs for 15-45 minutes depending on where I was in the program. Even through the winter, but I'd have to wear antisplip boots and hold the railing when it was snowy and icy)
  • I learned to love 30-60-minute steady state cardio sessions because I could either:
    • prepare mentally for the workout ahead by watching these and other training videos
    • educate myself and reinforce positive psychological traits by listening to Tom Venuto's Body Fat Solution Book
    • relax, meditate, and reflect while watching Netflix or other drivel

Things I learned AFTER:
  • I've been leaner since then WITHOUT strict dieting and MORE planning & consistency: i.e. I didn't have to cut out milk, sugar, or the occasional treat to keep losing fat
  • Even pros have outdated ideas about how to achieve fat loss - thus, people tend to get results often in spite of the things they do or their knowledge of how things work
  • I could build muscle and lose fat at the same time (as my BodPod assessment from the start of the program compared to my final assessment indicated)
  • Abdominal "twists" are stupid, they don't shrink your waist, and the balance of evidence suggests you'll deteriorate your spine over time if you do them
  • Anyone interested in re-compositioning their body should do at least one 8-12 week program and follow it to the letter to really, truly understand what it means to get return on investment, and to know the minimum lengths to which one must go to see the level of result they say they want versus what they are willing to work for
Are you looking for a program to follow?  I offer personalized coaching, catered to your goals and needs.
Get Coaching!
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Are the effects of your popular diet physiologically unique, or behaviourly unique?

6/11/2022

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Your diet may get you results, but does it give you the power to control them?
Any diet that hyper-focuses on a singular concept such as ketosis, plant based, or paleo ultimately ends up facing the same challenges: What do people do when they stop losing weight? - Do they Keto/vegan/paleo harder? (to borrow from L. Norton)  This is where energy content and calories become a necessary metric for understanding and taking control of bodyweight.
Many people don't realize that any structure that limits dietary choice results in weight loss, and most people overeat on easily accessible, shelf-stable, carb dominant, convenience type foods that wouldn't normally fit into a keto type diet plan. So we eliminated the foods you overeat on, and you lost weight.....go figure!
Of course, if the goal is just being healthy, then that is cool, but we can't then make the leap and say that it is mechanistically unique - that is to say, it is not biologically or chemically more effective than any other diet, this just happens to be one of the ones that limits their trigger foods.

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What does your weight-loss represent?
Someone who has never actually formally followed a diet plan, but who's always been insecure about their weight, will get excited about losing 1-2lb, while others need to lose 5-10lb to get excited.  In reality, your weight could fluctuate by that much in a day just due to changes in hydration.  This is why I, and other experienced diet coaches, do not fuss about daily weight changes.  We much prefer to get a weekly average, and then compare weekly averages to see the bigger trend.

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Take that to the next level, someone who is 350lbs who loses 40-50lbs may be ecstatic, but really it's just a drop in the pond relative to their total body fat mass. Don't get me wrong, the evidence is pretty clear that you only need to lose 5-10% of your bodyweight to see immediate health improvements (e.g. glucose tolerance, insulin sensitivity, blood lipids, etc.). 
Just for example I lost 60 total lifetime pounds from 228 to 168, and I look completely different - total body re-composition, not just fat loss. As I've said before, losing fat isn't hard in an absolute sense, because of it's simplicity. Eat less than you were before and you will start losing fat right away. But gaining muscle is a process that takes years of hard labour - voluntarily mind you.

People fail to grasp this on the whole, and they conflate a successful diet with one that
  1. doesn't make them feel completely awful,
  2. eats up their muscle mass,
  3. leaves them only with the energy to train like a kitten, and
  4. really only removes the obvious junk from their diet, that if they would have just done in the first place they would've gotten the same result as the fad diet

Just as a workout should give you more than it takes from you, I truly believe people would be happier, more motivated, and more fulfilled if they treated their diet the same way.  Taking an overly or unnecessarily restrictive approach is unlikely to check those boxes, and as I've said before, diets are not effective due to what makes them different, but by what makes them similar - a caloric deficit.

By the way, have you downloaded my FREE COOKBOOK yet!????

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Let's Simplify Calories in VS. Calories Out (CICO)

5/19/2020

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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
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.

CALORIES OUT 
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:
  • Basal Metabolic Rate (BMR)
  • Non-Exercise Activity Thermogenesis (NEAT)
  • Exercise Activity (EA)
  • Thermic Effect of Food (TEF)
Most people only consider EA when calculating their calorie expenditure, but this is only a fraction of it.  BMR refers to the energy required to “keep the lights on” - the energy needed to keep your organs functioning, while conscious, but not including activity.  This accounts for most of your daily energy needs (~1200 kcals).  NEAT refers to all the low-level or general activities you may perform that don’t include deliberate acts of exercise or sports, such as chores, walking, fidgeting, errands, etc.  Lastly, TEF represents the energy demands of digestion, and these demands can change based on your food choices.  How much do each of these things contribute to your energy expenditure?
  • BMR - ~60%
  • TEF - ~10%
  • NEAT (~20-30% if EA is low)
  • EA (~20-30% if NEAT is low; you exercise, but are otherwise sedentary)

IMPORTANT CAVEATS:
  • As you lose weight, your BMR decreases
  • The longer you stay in a deficit or below your “bodyweight set-point”, the more your NEAT decreases
  • Two people with identical genetics can demonstrate a difference in NEAT by up to 2000 kcals!
All of the above caveats make your “target calories” a moving target!  Embarking on a weight-loss journey without considering the marvel of your metabolism - which is designed to keep you alive in times of food scarcity - is possibly the greatest oversight in nutrition.  Now, despite all the underlying complexity of metabolism, the process of determining and narrowing down what YOUR calorie needs are is actually quite straightforward:
  1. For 1-2 weeks gather the following data:
    1. daily bodyweight
    2. all foods eaten or drank daily
    3. daily activity (time, type, and intensity)
      1. "All foods" not only refers to the what, but specifically how much (e.g. 1 cup of cooked rice, 200g of raw chicken breast, etc.)
  2. Use a reliable reference database for caloric values of common foods (e.g. USDA database, appendices of a nutrition textbook, MyFitnessPal, etc.) to calculate your daily caloric intake.
  3. Is your weight decreasing, maintaining, or increasing?  Also take note whether the first 7 day average is within 100kcals or less as the last 7 days.  Generally, most people put on weight over the Fall/Winter holiday season.  In other words, you are likely maintaining weight on your current intake.
  4. If maintaining, you are neither in a deficit nor a surplus for your CURRENT weight AND activity level.  Sometimes people's eating habits don't really change all that much from age 20 to age 30.  However, their activity level can reduce drastically upon leaving house league or varsity sports and entering a sedentary workplace.  People buy cars, start families, and ultimately begin to rely on the daily conveniences of fast-food, snack-foods, delivery options, and of-course... get-thin-quick schemes.
  5. Now in order to lose fat, you must induce a caloric deficit, which if you'll recall has several moving parts: Calories-In & Calories-Out (and all its divisions).  So if you consume less calories but maintain your activity level and lifestyle, or conversely maintain calorie intake but become more active - a calorie deficit can be achieved.  Ideally, a combination of the two major determinants is best, however that may depend on the specific scenario. 
E.g. A previous client came to me with a markedly low-energy intake (according to the Harris-Benedict equation, she was already in a caloric deficit), yet was still 20-30lbs overweight.  The calories weren't adding up!  Clearly this meant the calorie model didn't fit!  YES!  CICO debunked! ..... or maybe something is being overlooked?  - what jumped out at me was her remarkably low-activity level.  SOLUTION: we kept her calorie intake where it was while increasing her protein intake moderately, but our ace-in-the-hole was getting her started with a progressive, resistance training program for home.  Without changing her calorie intake she lost over 20lbs and was her lightest since high school! 

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!

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Designing a Weight Training Program for home (BASIC)

3/26/2020

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Start Somewhere, Start Now
  • Don’t wait around for someone to tell you WHICH exercises to do, or HOW MANY reps to do, or HOW MUCH weight to use
  • Making something a sustainable part of your lifestyle involves acting on intrinsic motivations: do the exercises you LIKE to do, do the number of reps you CAN do, and lift the amount of weight that FEELS good for you
    • The Gym: the benefit of machines is that they guide your exercise selection (you don’t have a choice), while at the same time allowing you the freedom to choose which machines you want, and explore which exercises and muscles you ENJOY training
    • Classes: make note of exercises you enjoyed in class.  Maybe they are a good fit for your own home program
    • From Scratch: look for a program online and give it a try at home - if you like it, keep it, or make minor adjustments to make it a ‘best fit’
Training Specificity
  • Some sources indicate the human body has over 800 muscles, while some indicate there are 700 named muscles, of which only 300 may be of practical relevance to specialists who deal directly with anatomy
  • Some strength athletes exclusively train Bench Press, Deadlift, and Squat, with maybe some accessory sled dragging, shoulder shrugs, crunches, and cardio thrown in
  • These athletes tend to be the ‘strongest’ in the world (think powerlifters, strongmen, and olympic weightlifters)
  • The more complex an athlete’s routine, the further down the strength ladder they tend to be, but the higher on the athletic ladder they are - this is representative of the ‘specificity of training’
  • If you train a specific thing, you get better at it: practicing piano makes you a better piano player, but just because both a piano and a guitar make music doesn’t mean playing piano makes you a better guitar player
    • Complementary Carryover: However, becoming a better musician gives you an ear for music and dexterity for picking up other instruments
    • In training, all exercises can be complementary.  However, excelling at an exercise requires training that movement specifically

Cover Your Bases
  • Identify all the muscle areas you want to develop; identify exercises you want to get better at
  • Consult a resource that has organized exercises by muscle group
  • Choose 1 exercises for each muscle group YOU want to develop
  • Make time for practicing exercises/movements YOU want to get better at (i.e. sports, yoga poses, supplementary activity)
  • Perform 1-2 sets of each exercise to a level of fatigue YOU are satisfied with
  • Log your session, make a note of anything relevant (e.g. “I felt really weak today”, “I could hardly finish the second set of these”, “My back feels funny on these”, “I don’t think I do these right”, “This felt too easy/hard, increase/decrease the weight next session”, “This was awkward with my home set up - find an alternative”, etc.)

  • Follow the principle of progressive overload

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Diet Lecture: The Habit Based Approach

11/27/2019

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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?

The reason....

Please watch, listen, and share the video lecture.
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