I just about got my butt kicked at the gym this weekend…by a 50-something, morbidly obese woman with a fetish for unproductive cardio workouts.
Here’s what happened.
After finishing my workout, I was chatting with some other gym members about the best ways to lose weight, get fit, etc.
During the conversation, I made the unfortunate decision to proclaim that losing weight is simple, but not easy.
Bad move on my part. Little did I know that our conversation was being overheard by the aforementioned 50-something morbidly obese cardio junkie.
And after hearing my comment, she decided to join the conversation. Unfortunately, she pretty much went nuclear.
I couldn’t make out much of what she was saying due to all of the screaming and profanity, but I think the gist of it was that:
I didn’t know what I was talking about
She had “fat” genetics and her obesity wasn’t her fault
I was prejudiced against overweight people
and then the profanity started again.
The entire gym stopped…and watched.
Fun times.
Luckily for me, I was so blissed out on my post-workout endorphins, that this verbal onslaught had little effect on my good mood, and I was able to weather the storm. And, with the help of the other gym members, we calmed her down and she actually started to listen.
I explained that successful weight loss is as simple as:
Choosing an effective nutrition program
Choosing an effective exercise program
Learning how to control destructive thoughts & emotions.
But, it is learning how to control those thoughts and emotions that makes successful weight loss nearly impossible for a lot of people.
Ergo…simple, but not easy.
.
And, believe it or not, 20 minutes after it all started, Ms. Angry Cardio Junkie and I were hugging it out…which was a little gross considering she had just finished 80 minutes of cardio.
In under two months time, it’s going to be a brand New Year – 2010.
And a lot of you are going to make that most famous of New Years Resolutions.
I am going to lose weight.
And, most of you are going to fail…miserably.
Here’s why.
There are 3 Main Types of Weight Loss Plans
Eat Less Food
Eat Less of Specific Types of Food (most commonly Carbs or Fat)
Get More Exercise
And of course, most of the so-called “diet-experts” mix and match these three main plans to come up with their proprietary “miracle” weight loss program.
So, how come, year after year, millions of people:
Start a new diet
Quit that diet
Try another diet
Quit that diet
etc, etc, etc…
Don’t they have any will power?
.
Of course, they have will power. Just as much as anybody else. Just as much as that skinny guy or gal that can’t quit smoking or gambling or watching too much reality tv.
Problem is, will power isn’t enough for most dieters.
Not when you consider the following list of factors that make dieting a can’t-win proposition for most people.
Health Habit’s List of Diet Killers
When dieters eat less food:
Their metabolism slows down
Specific brain chemicals increase appetite
Their “obesity” hormones join with those brain chemicals and appetite becomes an insatiable hunger
Neural pathways created by years of poor eating habits are abandoned (that’s good).
New (diet-friendly) neural pathways are created (once again – good)
Unfortunately, the old pathways are designed like super-highways while the new ones are more like bike trails. One bad meal and the old pathways come back online and the diet is broken.
Psychologically, the elimination of their standard diet results in feelings of loss & punishment.
Emotionally, dieters feel like they are being punished.
Socially, friends & family members often (unconsciously) try to sabotage the diet.
When dieters restrict food groups:
Metabolism may or may not slow down - metabolism is mainly affected by caloric intake and, to some extent, the amount of protein consumed.
The brain chemicals and hormones cry out for the restricted food.
Neural pathways are affected in the same way as above.
Psychologically, we see similar feelings of deprivation.
Same emotional response
Same social response amongst family members.
Amongst casual acquaintances, the social response can be even worse. In social situations (parties, restaurants) dieters who avoid carbs or fats can be perceived by others as being “difficult”
Low-fat dieters can suffer in a myriad number of ways. Impaired hormone production, damaged hair, skin & nails, alleriges, systemic inflammation, etc…
Low-carb dieters often suffer at first from the lack of readily available sugar as a fuel source. Over time, this problem resolves itself.
Unfortunately, the lack of fiber in the low-carb diet often doesn’t resolve itself. And we all know what a lack of fiber can do to a person’s bathroom habits.
When exercise is the sole weight loss method:
Exercise does all sorts of great things for your body – (improves mood, body image, strength, flexibility, general health, etc), but as the saying goes, you can’t out-train a bad diet. It is way too easy to eat 500 calories of delicious chocolate cake than it is to burn off 500 calories of body-fat.
And, to make things worse, studies have shown that exercise increases hunger.
And the problems get even worse for repeat dieters.
After numerous failed attempts at weight loss, these poor souls have created super-thick neural pathways dedicated exclusively to dietary failure.
They just don’t believe they can succeed.
.
Seems pretty grim, doesn’t it?
So, what are we going to do?
.
Here’s what I do for my clients.
Choose a diet/meal plan that keeps their metabolism humming along.
Choose a diet/meal plan that meshes well with their personality & their lifestyle
Create an exercise plan that boosts metabolism and makes them fitter, stronger & lighter.
Prepare them mentally and emotionally for the challenge that they face. Let them know that their hormones and neural pathways and brain chemicals want them to stay fat. But that with diet and various psychological tools, they can overcome their physiology.
Help them re-frame how they see their diet. Instead of eating for convenience, they’re eating for nutrition. Instead of missing out on ice cream, they’re upping their sex appeal. Instead of being normal, they’re becoming better – healthier, fitter, stronger, sexier.
Make them understand that this is a challenge that they can win. Others have faced the same challenge and have succeeded. I lend them my confidence. Every day I see people succeed & fail at weight loss. I have built some massive neural pathways when it comes to my belief in successful weight loss. I just need them to believe that I believe. Weird, but true.
So, come this January, what are you going to do?
Buy the latest bestselling diet book?
.
I know that this post barely scratched the surface of a complex subject. And I am sure that I will be writing more about it in the coming months.
But, if you have any questions, feel free to comment or shoot me an email.
One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+
It’s important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.
WORKOUT #2
Superset #1
Perform the following two exercises back to back for 5 minutes with no rest between sets
One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+
It’s important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.
And remember to go at your own pace. The goal is to get healthy.
If you are a beginner, it is most important to learn how to perform the exercise well before picking up the intensity. Use some common sense people.
For advanced trainees, focus on reducing rest time and increasing the difficulty of the exercise.
But luckily, for every Stephen Colbert, there is a Michelle Obama, willing to stand up against video games and Twinkies and Big Gulps.
On this weeks 40th anniversary show, First Lady Michelle Obama helped a group of children plant a vegetable garden on Sesame Street.
And just like those vegetable seeds will eventually take root and grow into mature plants, let’s hope that the message of eating healthy and exercising daily will take root in the minds of a new generation of Sesame Street viewers. .
The other day on my blog, I introduced you to the Healthy Irishman and his plans to transform his body. Here is a link to that post.
Today, I will be outlining his program.
PROGRAM GOALS
The client want to add approx. 10 lbs of lean muscle.
Improve definition.
Improve fitness
Doesn’t want to look like a bodybuilder…more like LL Cool J or Jason Statham
PROGRAM OVERVIEW
This program is designed to:
provide maximum hypertrophy stimulus, while
supercharging anaerobic fitness and overall athleticism
In short, this program is going to make the Irishman bigger, stronger, faster, more flexible and hopefully reverse some of his dysfunction in his left shoulder.
THE WARM-UP
Unlike most programs, the warm-up doesn’t just get the Irishman ready for the workout, it is part of the workout.
I have designed two separate warm-ups that he will perform on alternate days.
Each warm-up is designed to dynamically stretch his joints, increase muscle temperature & elasticity, prime his anaerobic energy system as well as get his mind laser focused on the remainder of the workout
WARM-UP #1
Barbell Snatch x 8 reps
Barbell Overhead or Front Squat x 8 reps
Back Squat x 8 reps
Barbell Good Morning x 8 reps
Barbell Bent-Over Row x 8 reps
Barbell Deadlift x 8 reps
Hip Flexor Stretch x 8 reps
Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)
Note – You NEED to get through this at least 3 times in 10 min.
WARM-UP #2
Goblet Squat (DB) x 8 reps
Push-Up x 8 reps
Body Weight Row x 8 reps
Shuffle Lunge x 30 reps
Ab Wheel Roll-Outs x 8 reps
DB Swings x 20 reps
Hip Flexor Stretch x 8 reps
Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)
Note – You NEED to get through this at least 3 times in 10 min.
By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.
Take 5 min to get ready for the “real” workout
THE WORKOUT
The key to the success of these workouts is intensity.
I don’t care about the amount of weight lifted or how many reps. What I care about is effort. If you push harder than you thought you could ever push yourself, this workout will reward you with truly impressive results
For example, I tried this workout on a personal training client with amazing results
He is/was a tall (6′5″) guys with little muscle
In 9 weeks, he added 13 lbs of muscle and if his impedance scale is accurate, his BF has dropped from 23% to 14%
WORKOUT BASICS
Each workout will consist of 3 supersets
Each superset will consist of 2 exercises
Each superset will last 10 minutes
The reps performed per exercise will be modified by yours truly to maximize results.
The weight selected per exercise will also be modified by yours truly.
Intensity level HAS to be 100%
Simple…but not easy
SAMPLE WORKOUT
Superset #1
Alternate between exercise #1 and #2 for 10 minutes
No rest between sets
Exercise # 1
Goblet Squat
Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)
Exercise # 2
DB Lateral Raise / DB Bent-Over Lateral Raise
Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
Alternate between shoulder exercises - ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…
5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2
Superset #2
Alternate between exercise #1 and #2 for 10 minutes
No rest between sets
Exercise # 1
Swing Snatch
Choose a weight that would allow you to perform 40 quality reps
Perform a maximum of 20 reps per set
Exercise # 2
Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)
Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set
Be explosive with these
Superset #3
Alternate between exercise #1 and #2 for 10 minutes
No rest between sets
Exercise # 1
1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)
Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set
Exercise # 2
Shuffle Lunge
Bodyweight
30 reps per set
Focus on speed…shuffle those feet
Okay, that’s it for this intro post.
Tomorrow, I will be posting the Healthy Irishman’s first workout (just in case anyone wants to join in) .
Enjoy fellas.
I argued that it was wrong of the “experts” to abandon their clients and deflect all of the blame for their fitness failures on a simple lack of willpower.
You agreed that the health/fitness industry is pretty slimy and that a lot of the “experts” play off our insecurities and our desire for a quick & easy fix.
But, you weren’t so quick to let the consumer off the hook. Like a bunch of libertarians, you were willing to accept responsibility for your own health & fitness.
And I applaud you for that.
If only there was a way for the rest of the world to learn from your example…
If only Erin and Julie and Matt and Diane and Arielle had a forum to share their experiences about health & fitness.
.
Oh wait, they do…it’s called the internet.
Too bad that only a tiny sliver of the world’s population will ever have the opportunity to learn from them.
Too bad that their voices will be drowned out by the big corporate health/fitness corporations who can pay to position themselves at the top of every Google Search.
Too bad that for every person that reads Matt’s comments or finds Julie’s blog, hundreds of people are visiting one of the snake-oil websites.
Too bad that there wasn’t a place where a person could ask a health/fitness question and get a whole bunch of answers from experts and non-experts alike.
Too bad there wasn’t a place where experts and wanna-be experts could build their reputations by helping ordinary people improve their health/fitness
Too bad there wasn’t a place where snake-oil companies could be exposed
Too bad there wasn’t a place where hype was not allowed and results were rewarded
Too bad that nothing like this exists.
Sure, there are places that aspire to do this. There are corporate sites like Wellsphere and Livestrong that are attempting to create hubs for personal health & fitness. And there are also grassroots fitness communities like Iowa Ave that rely on a more grassroots approach. There are even Facebook groups dedicated to fitness.
But to me, they all fall short.
But, maybe not for much longer.
As social media continues to expand and integrate into our lives, the potential for this type of resource improves.
An online resource where we can get straight answers about health & fitness without being sold someone’s sales pitch.
.
Thus endeth the rant.
.
BTW, speaking of Wellsphere, I have entered my blog in their Best Health Blogger competition. So, if you’re interested in boosting your karma, throw me a vote or two.
Yesterday, I met with new client for the first time.
Over the past 30+ years, this woman has tried and failed to lose 20 pounds and get into “shape”
She has consulted with doctors and trainers and nutritionists and naturopaths.
She has bought books and magazines and dvds and subliminal audio programs.
She has starved herself of calories and fat and carbs.
She has run and jumped and stretched and lifted and sweated…a lot.
She has taken thousands of pills and potions.
She has rubbed on various creams and lotions.
In short, she has done just about everything that every popular health/fitness/weight-loss expert has told her to do.
And yet, she has never really come close to achieving her health & fitness goals.
And she blames herself.
And so do the experts.
They told her that their program was guaranteed to work…but only if she followed their instructions with perfect compliance.
So, when the program failed, it was because she broke the rules. It was her fault.
What a load of B.S.
They are supposed to be the experts.
They promise a solution.
She pays them large amounts of money for that solution.
And yet they take no responsibility for their part in the process
The nutritionist/dietitian gave her a meal plan, but never told her how to cope with the cravings and hunger pangs that came along with it.
The trainer billed her $120 per session but never taught her the hows and whys of an effective training program.
The weight loss doctor gave her a diet and some B12 injections and then yelled at her when she broke her 1000 calorie / no-carb diet.
.
So, why is it that after 30+ years of listening to the experts and spending thousands and thousands of dollars, this woman is still fatter and weaker and less healthy than she wants to be?
In yesterday’s post, I introduced you to a study which showed that plain ole’ vinegar is effective in suppressing body fat accumulation.
More specifically, the researchers found that laboratory mice fed a high-fat diet and given acetic acid developed significantly less body fat (up to 10 percent less) than other mice.
I was so excited by this low-tech, inexpensive weight loss trick that I contacted the author of the study.
And to my surprise, he emailed an even more recent study which looks at the fat-burning effects of vinegar on actual human beings….no more mice studies.
The Science
In this study, researchers investigated the effects of vinegar intake on the reduction of body-fat mass in obese Japanese students.
The 175 students were randomly assigned to three groups of similar body-weight, BMI and waist circumference.
During the 12 week study, the participants ingested 500ml daily of a beverage containing either 15 ml of apple vinegar (750 mg AcOH – acetic acid), 30 ml of vinegar (1500 mg AcOH) or 0 ml of vinegar (0 mg AcOH, placebo).
In place of vinegar, the placebo group ingested 1250 mg of lactate.
To make them more palatable, all beverages contained the equal amount of flavor and artificial sweetener.
The Results
After only 4 weeks, the vinegar-group participants saw their body-weight, BMI and body-fat percentages improve. These improvements continued in a dose dependent manner for the entire 12 weeks
Translation: more vinegar = more fat loss
In addition to BF, BMI and BF%, waist circumference, waist-hip ratio, LDL cholesterol and serum TG (triglyceride) levels also fell (starting in week 8).
These results can be considered to be due to the body-fat loss because the VFA (visceral fat), SFA (subcutaneous fat) and TFA (total fat) values were significantly lower in the vinegar groups than in the placebo group.
Does the vinegar make these "diet" chips?
Conclusion
15 ml (0.5 oz or 1 tbsp) of vinegar per day is enough to significantly improve your:
Body-Weight
BMI
Body-Fat Percentage
Waist Circumference
Waist-Hip ratio
LDL Cholesterol
Serum TG
Visceral Body-Fat, and
Subcutaneous Body-Fat
And considering that these health markers are associated with type 2 diabetes, heart disease, stroke and metabolic syndrome, perhaps it might be wise to consider adding a tbsp or two of vinegar to your daily diet.
It turns out that the acetic acid found in plain ole’ vinegar is effective in suppressing body fat accumulation.
The Science
Earlier this year, Japanese researchers found that laboratory mice fed a high-fat diet and given acetic acid developed significantly less body fat (up to 10 percent less) than other mice.
Based upon their findings, the scientists believe that acetic acid fights fat by turning on genes for fatty acid oxidation enzymes. The genes churn out proteins involved in breaking down fats, thus suppressing body fat accumulation in the body.
European Journal of Clinical Nutrition – Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects
And after hearing my comment, she decided to join the conversation. Unfortunately, she pretty much went nuclear.
