Foods That Make You GAIN Weight and Other Tips

In this day and age of information overload, sometimes it's easy to miss the important information that matters.  We are so overwhelmed with hype, commentary that's called 'reporting', and marketing hype disguised as research, it's difficult to decide what information is worth your attention.

That's where I come in --

As part of my effort of keeping you in the know, and properly informed, this article came across my desk and I just had to share it with you.  It contains many of the things you probably already know, but don't practice as strictly as you should.  In addition, it also shares some habits (you know how big I am on habits), that also lead to weight gain.

Check it out:  Worst Foods For Weight Gain

Are you a person that spends more than 6 hours a day at your desk?  Then this article is especially for you.  I had previously posted something along the lines of how sitting can effect life expectancy, but this one goes a bit further.  I cannot stress enough the importance of getting up and moving.  Your body was not made to sit or stand idle for long periods of time.  Whether it's to get a six pack or live a long, active life, movement has got to be a regular part of your weekly, if not daily, schedule.

Here's some motivation to get moving:  Inactivity is Harmful

Time and time again you've heard me mention the importance of interval cardio training as a way to shed body fat quickly and effectively.  Well here's a bit of a spin on the interval method, but using weights.  A good article to cut down on your cardio even more and still get outstanding results.

Transform your body in even less time:  Getting Serious Results

Now you have some excellent information that you can actually use to get results quickly and effectively.  And guess what, you didn't have to buy anything!

So --

Get On Track and Stay On Track!

Questions on Target Heart Rate

Let me first say a big Thank You to all of you that wrote in wanting more information on target heart rate.  I very much appreciate the opportunity to answer your questions so that you can get the results you deserve.

No one goes through their workout for the fun of it.  If you put the time, energy, and sweat into it you expect results, right?

What's that old saying -- Time is the currency of the 21st century.  So none of us has any time to waste doing things that don't get results.

Here's the answers to the questions I received this past week.

• What's the big deal about the amount of time spent doing steady state cardio for weight loss?

Did you know that there is a 50-90% injury rate in the first 6 weeks for those just starting a serious exercise program?

Why?

Because most people just starting out are not prepared physically for what most programs suggest as the best way to lose body fat.  And yes, you guessed it, most programs suggest hours and hours of steady state cardio.  All those hours and miles do serious damage to the lower back, hip joints, and knees.  That's what makes interval training so effective -- it challenges you more as you get better.

• In my previous blog I mentioned the inaccuracy of the standard 220 - age to determine your heart rate zones.  The variance of 10-12 beats for 70% of the population versus 20-24 beats for 30% of the population is important because it means the difference between not training intensely enough to get results versus risking too much intensity. 

Plain and simple it's dangerous to not wear your own heart rate monitor and not know the range that works for you. Rather than spend hours beating your lower body into oblivion, use cardio intervals to decrease your overall hours doing cardio, and increase your results.  One of the few cases where less will equal more.  Sounds like a good deal to me.

• Why are weight lifting circuits more effective in burning fat and maintaining lean muscle?

Just doing steady state cardio does not tell your body to preserve your valuable muscle tissue.  In fact, in some cases steady state cardio will have you lose lean muscle tissue. The more lean muscle tissue you have the higher your resting metabolism (remember when you burn fat as the primary fuel source), so you want to keep as much as possible.  Weight lifting circuits tell your body to maintain the lean tissue because it needs it to lift weights, but get rid of the body fat because it decreases your efficiency.  Remember, your body's goal is go get efficient at whatever you tell it to do. So you want to maintain lean tissue and get rid of unhealthy body fat.

So there you have it.  Even more reasons to stop the useless hours of doing steady state cardio and start doing cardio intervals and/or weight lifting circuits.  You'll lose body fat quicker, look better, have more energy, and decrease your risk of injury compared to hours of steady state cardio.

Target Heart Rate. . . . The Myth

I know I'm going to ruffle some more feathers out there by posting this, but hey, I'm here to help you get real information that will help you make choices and take actions that will get results! 

I'm not here to just tell you what you want to hear.  No, I want you to hear the truth, with evidence, and be able to make an informed choice from there.

I realize that will not necessarily make me the most exciting or popular person out there.  But for those brave enough and serious enough about making changes in their bodies, by getting out of pain or transforming their body -- those people will appreciate this post.

I recently received this question that made me realize how many people out there are still using the heart rate info on machines as guides on how to transform their bodies.  So let me give the truth.

In reference to the heart rate ranges posted on exercise equipment.  They identify what your targeted heart rate should be if you want to burn fat, etc. based on your age.  In my case, my heart rate while exercising is ALWAYS higher than that "fat burn" range. I would have to significantly slow down my pace in order to fall within that range.  If my heart rate is not within that range, am I not burning calories efficiently?  Is there a lot of merit to those targeted heart rate ranges?  If I am not sweating, I don't feel like I am working hard. -- Nikkie

Target Heart is highly flawed.  I have personal experience with contacting the user of some of these formulas and they had no real idea why they used them accept to say, "They were the popular tools used at the time".  Guess it really doesn't answer why once they see the flaw they continue to use antiquated information.

To the point.

• Target heart rate is inaccurate for 70% of the population by 10-12 beats per minute.  Not such a big deal right.  But get this, for 30% of the population it's off by 20-24 beats per minute.  That is a big deal.  Knowing which group you fall into can only be found by using your own heart rate monitor.

• The Fat burning zone is supposed be the heart rate range where you will supposedly burn the most fat calories.  Truth is, it cannot predict this.  At best it can only partially suggest a percentage of use of fat, carbohydrates and protein.

• You burn the most fat at rest.  The more intense an exercise is, the more carbohydrates will be used as the primary fuel source.

Low Intensity - 60-65% MHR High Intensity - 80-85% MHR Total Calories expended per min. 4.86 6.86

Fat Calories expended per min. 2.43 2.7

Total Calories expended in 30 min. 46 206

Total Fat calories expended in 30 min. 73 82

Percentage of fat calories burned 50% 39.85%

From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000

I think this chart simply and accurately explains why using intervals (alternating periods of fast and slow) instead of the steady state "fat burning zone" cardio, is the most effective way to shed body fat quickly and effectively.

Slow, steady state cardio just doesn't cut it when it comes to losing body fat quickly and effectively.  Not to mention the wear and tear on the knees, hips, and lower back.

And this is the part that everyone seems to forget so readily -- what happens after that intense exercise circuit you just finished, or that extremely challenging cardio interval session.  There's something called EPOC.  Which basically discusses the amount of calories being burned after an intense session of training that can last up to 3 days later.

You will be burning more calories after intense training session because your resting metabolic rate is higher (you won't get that from "fat burning zone" cardio).  And if you'll remember, when do you use fat as the main source of fuel -- AT REST!

And if that wasn't enough information to convince you, check out this article The Final Nail in the Cardio Coffin pt 2.

Get On Track and Stay on Track!

Mid-Week Motivation: Your Results Tell You . . . .

I've been getting all sorts of emails and personal inquires about how to get in shape quickly now that the summer weather is approaching.  As well as the usual inquiries regarding  how to get out of shoulder, hip and back pain, which I will address next Monday.

Funny thing is the answer is the same to both of these questions.  "What results are you getting?"

Now, that question is not meant to be a smartypants comment at all.  It's meant to initiate thought.

You would be surprised how many people are not getting the results they want, and yet continue to do the same things that are already not working (not getting results).

When people ask me how to get rid of that last little layer of flub around the middle, they seem to expect an easy quick fix--one size fits all answer, that will magically dissolve the problem overnight.  Instead I usually ask them 2 specific questions:

• What is their present nutrition schedule like?  Meaning how many times are they eating per day, as well as how each meal is made up -- regarding protein, carbs, and fat.

• Next, I ask them what type of metabolic work are they doing?  Meaning what type of program are they using to stimulate an increase in their metabolism.

7 times out of 10 the person looks at me with a blank stare, or proceeds to tell me what they ate yesterday or today.  And if you'll remember my post on that response a few weeks ago, you'll know that is a dead give-away that the person has no real system to their eating/nutrition.  Yet they wonder why they are not getting the results they want.

I know you're tired of hearing it, but you have to have a plan if you're going to make successful changes to anything in your life.  If you don't write it down, it's not a serious goal.

Your results tell you if your program is working.  Don't just keep doing the same thing that's not working and get more and more frustrated. Find out why it's not working -- that's what I'm here for.

If you're not dropping the weight you want -- for goodness sake, please start keeping a food journal.  It's the only way to truly find out what's wrong.  Your car has a gas gauge to tell you when you're low on gas.  Your food journal (your human gas gauge) will tell you where to make changes in order to create the results you want. 

Equally important is to remember that steady state cardio does not work in getting rid of body fat quickly.  Want 2 ways to start seeing results from your cardio/metabolic training sessions?

Try these:

• If you have no history of heart condition nor in your family, then try intervals.  Meaning a slow period of walking, jogging or running, followed by a fast period of walking, jogging or running.  The periods should start at about 30-45 seconds, for 10-20 minutes at a time.  After approximately two weeks move to 45 seconds to 1 minute interval periods.

• Try using circuits in your weight training.  Meaning do 3-5 movements in a row, alternating upper and lower body movements, before taking a 1-1:30 minute break.  Do 3-4 cycles of this method and watch the results happen.

Ok.  What does that look like: 

All movements should be done with a weight you can do 12-20 times in proper form, but challenges you.

Push-up or Flyes
Squats (body weight or with dumbbells)
Rows (seated or 1 arm rows with dumbbell)
Lunges (backward stepping, dumbbells optional)
Wood Chops (using an elastic band or 1 dumbbell)

Now Go Out and Get It Done!

4 Easy Tips To Transform and Reach Your Goals

I don't know how many of you had a chance to read the latest on the Dietary Guidelines for Americans , but I've taken the liberty of including it.

Not that you actually needed a reason to get on track and stay on track, but I think this article is very eye opening and a good kick in the pants to anyone on the fence about improving their health.

Many Americans' diets are a train wreck — loaded with junk food, fast food, sugary beverages and too few healthful foods. So it's no surprise that the federal government's new dietary guidelines, being released today, recommend people get...   2015-2020 Dietary Guidelines

I believe much of the problem of the American dietary habits has a great deal to do with great advertising (for unhealthy foods) and too much bad information about what it really takes to change your body.  Heck, there is so much misinformation out there, it's all I can do to keep up slaying all those dragons for you and providing the truth.

• How much cardio should I do and what type works the best?

• Should I do cardio in the morning before I eat breakfast -- I heard that I can burn more calories that way?

• Does lifting weights help in losing weight faster?

• How should I organize my meals?

• What about "such and such" diet, my friend got great results on it?

• How important is sleep really?

_____________________________________________________________________________
Let's take it one step at a time, keep it real, and live in reality.

1.) Cardio serves two main purposes:

     * To improve the functioning of your heart, lungs, and blood vessels
     * Burns calories by stimulating your metabolism

My experience is, if you've been consistently training for at least 6 months, do intervals a minimum of 3x/week. Figure 10-20minutes at a time utilizing the interval method.  And as far as when to do it -- only worry about that after you've been consistently doing your cardio routine for 4-6 weeks AND following your nutrition plan.  Then you can worry about what time of day.  There are no shortcuts.

No matter what anyone tells you --There is no magic cardio machine.  You can do intervals using your favorite cardio machine, or choose different alternatives to the same old grind. (battling ropes, kettlebells, bike riding, stairs, swimming)

2.) Using weights is essential if your goal is to lose body fat quickly while maintaining muscle.  Try doing circuits (4-7 movements in a row before taking a 2 minute break).  Repeat the process 3-4 times.  You'll get quicker results in half the time.

3.) There is no magic diet.  The nutrition program that works is the one that fits your tastes, budget, and time constraints.  It only works if you use it consistently.  Don't skip or eliminate food groups. Every meal should contain a protein, carb (starchy and veggies), and fat (figure 4-5 meals per day; 3 regular meals and a morning and afternoon snack).  Here's a quick and easy reminder when it comes to planning your meals (quick reminder).

4.) Sleep is Important.  Everyone is different.  However it's safe to say you'll need 6-8 hours/night minimum if you're going to transform your body quickly.  Studies have shown a lack of sleep actually sabotages weight loss.

Below I'm including a bonus to get you from OK to OUTSTANDING as quickly as possible.  But of course you'll have to apply the information for it to work (think 1% information--90% application).

The KISS Method for Fast Body Transformation

It doesn't get much easier than that.  Try out and let me know what you think.  Be prepared for some serious physical changes.

Get on Track and Stay on Track!

Here Are Your Final 2 Reasons To . . .

Since this is the last Monday of the month, these will be my final two research articles to help you finally abandon steady state cardio.

As you'll remember we've already discussed the negatives of steady state cardio:

• the amount of time it takes each week to get in all those hours

• the wear and tear toll it takes on your knees, hips and back

• the fact that it does not burn body fat efficiently and effectively for the time you spend

If that wasn't enough for the month, guess what else I found to help you that will help you get in shape quickly and effectively?

So what else works better than steady state cardio?  Well for one weight lifting circuits. Weight lifting circuits have been found to burn more fat and overall calories effectively.

A study was done on the "Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate".

Now for sure 800 calories is a ridiculously low amount of calories to consume (I would not suggest you try this).  But again it was for the purpose of research.  Surely no plan, no matter how well thought out, could produce any results on such a low amount of intake calories right?

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate

Wrong!!

Aerobic group: 4 hours per week
Resistance training group: 2-4 sets of 8-15 reps. 10 exercises, three times per week.

• VO2 max increased equally in both groups (think better utilization of oxygen)

• The resistance training group lost significantly more fat and did not lose any lean body mass (LBM), even at only 800 calories per day.

• The resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.

Plain and simple.  Even consuming only 800 calories, lifting weights can actually increase your metabolism (think burn more calories just sitting at your desk).  Why is that important?  Because the more muscle you have and maintain, the easier it is to lose weight and keep it off.  Starvation diets deplete your body and cause your metabolism to slow down -- making it harder to lose weight.

One more for the road.

Contribution of anaerobic energy expenditure to whole body thermogenesis

A weight training circuit burned 71% more calories than originally thought using aerobic measures

8 minutes of weight training burned somewhere between 159 and 231 calories (used a 15 repetition scheme)

To put it plainly, you can burn a heck of a lot more calories doing a weight lifting circuit than doing steady state cardio.

So at this point, to be quite blunt and to the point, with so many options to doing steady state cardio, there are really only 4 reasons I can think of as to why you should be doing steady state:

1.)  Your treating physician has advised you to do steady state cardio

2.)  You have recently started exercising (less than 6 months on a consistent exercise routine)

3.)  You have a body fat composition that is below 10%

4.)  You have lots of free time and nothing better to do

So there you have it.  A month's worth of research on the reasons why steady state cardio doesn't work, as well as some options to try. 

Make this year, your year.  No more excuses, only results.

Get on Track and Stay on Track!

Time To Kick Out The Old -- and Get Some Results!

OK.  So I understand from the emails I've received that some of you out there are still not convinced that steady state (slow) cardio doesn't work.  Please let me be clear.  I'm not saying it doesn't work, I'm giving you legitimate research that proves it does not work as effectively as interval cardio or circuit training for losing body fat efficiently. 

I wouldn't give you inaccurate information, believe me.  It wouldn't be fair.  You rely on me to do the work of investigation and then pass on what I learn so that you can benefit.  I am determined to make sure that you have all the necessary information to get to your body transformation goals as quickly and safely as possible.

Analysis of a 25 year study regarding diet, exercise or diet plus exercise

Plain and simple, what they found was that after having analyzed over 400 studies comparing diet and diet plus aerobic exercise, they concluded that aerobic exercise does not provide a significant advantage over dieting alone.

I still hear some grumbling in the background. So let's take it to the next level.  Let's see what the research says when we put the two concepts (interval training vs steady state training) head to head.

A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition

So what did they find.  Here's the quick and dirty:

• Group one: Interval Training

• Group two: Steady State Training

• Both groups trained 3 times per week -- burned 300 cals for 8 weeks

• The interval training group showed a -4.4% change in body fat whereas the low intensity steady state group exhibited a +1.2% change in body fat (meaning the interval group lost on average 4.4% body fat, while the steady state group gained 1.2%).

So again you ask, what works better.  For one don't forget, with permission from your doctor, intervals is an outstanding way to kick up the intensity of the cardio you're already doing.  To add variety to your cardio check out Kettlebell swings as another alternative.  And lastly as a quick note, if you just can't stand doing cardio, try creating a circuit utilizing weights or bands where you do 4-5 movements in a row before taking a break (little secret, if you alternate upper body with lower body exercises you'll get even more bang for the buck).

I do hope that helps give you even more reason to get off the steady state cardio wagon.  I challenge you to give my suggestions a try for 4 weeks and see the drastic changes that take place.

I'll have two more studies for you next week.  And by the way if you didn't get a chance to check out Battling Ropes on Friday as a great change of pace from your regular cardio routine click here.

Since Slow Doesn't Work, Try This

TGIF!!!

If you checked in with me on Monday you got a great peak at what's to come for rest of the fitness world in the coming months. 

No More Steady State Cardio.  It simply doesn't give you enough bang for the buck.

If you're serious about getting rid of body fat and getting seriously lean; you now know that spending hours on any cardio machine and expecting it to transform your body, is being naive.  The research is just not supporting that idea.  Now if you have a significantly low body fat, that may be another story.  But for the majority of the people out there -- no more slow cardio.

But of course the next question ends up being, So what do I do now?  So many people have been doing steady state cardio for so long they have no idea where to go from there.  Now if you'll remember I discussed with you on Monday the idea of doing intervals.  Not rocket science by any stretch of the imagination, but man does it get results. 

However, if you're looking to get completely off of the cardio machines and try something new, check out this short clip of me getting my behind kicked with Battle Ropes (this video picks up at round 7).  Because of the nature of Battling Ropes they provide plenty of variety regarding the different movements you can do.  And WOW, talk about jacking up the heart rate and getting a total body workout -- without the banging on the joints (think hip and knee trauma from too much running).  I can't thank Jerry and Gus enough for the opportunity to work with them and get my feet wet on this experience.

There are so many ways to change it up.  Keep the variety.  I'll help with a few more videos in the coming Fridays.  Bottom line -- stop wasting time doing something that doesn't work.  More studies on the way on Monday to give you more reasons to abandon the steady state cardio theory.

Here is an idea for a little change. You might even get a little chuckle out of me getting pushed.

It's time to Get on Track and Stay on Track!