Diet vs. Statins
I can’t believe the NY Times put this up! Common sense at the times. LOL Check out the letter.
Category: Uncategorized
The Best Way to Lose Fat
The best way to lose fat is to build strength or burn it off. If it has been a will since you have done regular exercise you can actually lose fat and gain muscle. Remember losing fat is not the same goal as just losing weight. They are similar but in weight loss that is what your focus is on. With fat lose your focus should be on maintaining your muscle and strength while reducing your percentage body fat.
Gain Muscle Lose Fat
Is it possible to gain muscle and lose fat? Yes it can be done. I have managed to accomplish this, but it not something that can be done over a prolonged period. As a matter of fact, the more weight you need to lose and the longer it has been since you have exercised the easier it will be.
Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good
By Tom
Venuto, NSCA-CPT, CSCS
Venuto, NSCA-CPT, CSCS
I have very little interest these days in all the
media-hyped stories of dramatic, rapid losses of body weight. “Big losers”
don’t impress me, for numerous reasons. For example, weight is not fat.
“Weight” could be composed of mostly lean tissue, or it could be mostly water
weight. In fact, I would go a step further and point out that rapid loss of bodyweight
correlates very highly with a greater chance of relapse, weight re-gain and
long term failure.
So what does impress me? What gets my attention?
I pay attention to what the “long term maintainers” have to
say - those are the people who have maintained an ideal weight for over a year…
preferably even 2-5 years or more.
The difference between losers and maintainers
As I was researching the subject of long term weight maintenance
recently, I was surprised at the huge amount of research that’s already been
done in this area.
One paper that caught my interest was published by Judy
Kruger and colleagues in the International Journal of Behavioral Nutrition and
Physical Activity, titled,
“Dietary and physical activity behaviors among adults
successful at weight loss maintenance.”
This was not an experimental study, but a compilation of
data from the “Styles Survey” which was representative of the U.S. population and asked respondants
questions about strategies to aid with maintaining an ideal weight.
In this particular survey, only one-third (30.96%) of the
respondents said they were successful at keeping their weight off. The
researchers wanted to know the difference between the small group that was
successful and the majority that were not.
Both groups reduced the amount of food they consumed, they
ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer
sweetened beverages.
Not really any surprises there, but what we want to know
most is not what losers and maintainers have in common, but what the
maintainers did that the losers didn’t.
Some major differences emerged between losers and
maintainers:
First, a significantly higher proportion of successful
maintainers reported exercising 30 minutes or more daily, and they also
reported adding other physical activity to their daily schedules (recreation,
sports, physical work, etc). In addition, more of the successful maintainers
included weight training in their exercise regimens than did the losers.
Reducing sedentary activities (TV watching, etc) was also a
significant difference between those who successfully maintained and those who
did not.
The next big difference that separated the successful
maintainers from the unsuccessful was in their “self-monitoring behaviors” including:
- tracking
calories - tracking
body weight - planning
meals - tracking
fat - measuring the
amount of food on their plate
Unfortunately, these types of self-monitoring behaviors,
especially weighing and measuring food and counting calories, are among the
most avoided and even criticized weight control techniques. Some weight loss “experts”
even claim that it’s detrimental to count calories, weigh yourself or measure
and weigh your food.
However, these self monitoring behaviors are being
identified more and more frequently in the research as part of “the difference
that makes the difference.” I agree, and they have always played a major role
in my own Burn The Fat program.
A final difference was that people who reported
self-perceived “barriers” to their success were 48-76% less likely to be a
successful maintainer.
For example, they said they had no time to exercise, they
were too tired to exercise or it was too hard to maintain an exercise routine.
I interpret this as: the unsuccessful losers were excuse makers!
THE TOP 5 STRATEGIES
TO BE A SUCCESSFUL MAINTAINER
So let’s recap and turn these research findings into some
practical action steps you can apply today.
1. Increase your total daily activity level, including
formal exercise as well as sports, physical work or recreational activity.
Exercise improves weight loss, but more importantly, it is critical for weight
maintenance.
2. Decrease sedentary recreational activities by cutting
back on TV watching, computer games and web surfing. Take up physical recreation
such as sports, boating, biking, walking, hiking, gardening, physical hobbies
and playing with your kids, if you have them.
3. Include weight training as part of your formal exercise
program, throughout the fat loss phase and even more seriously during
maintenance.
4. Track and monitor everything! Count calories and
nutrients, measure your portion sizes, weigh your food, plan your menus in
writing and monitor your body weight and body fat percentage.
5. Avoid excuses and maintain positive beliefs and attitudes
towards your environment and what you perceive as “barriers.” For example, say,
“I can always make time for what is most important to me” instead of, “I don’t
have time to exercise.”
If you’re currently on a fat loss journey, and you want to
know how good your odds are for being a successful maintainer, it’s pretty easy
to predict using these 5 strategies. If you’re not using all 5 of them yet,
then when would be a good time to start today?
There are limitations to survey results such as these,
including the fact that they are cross sectional, and therefore cannot prove
causality. However, I believe these findings are important and significant.
Not only do they confirm previous similar studies and agree
with the findings of other groups of successful maintainers (such as the
National Weight Control Registry), I found that these results match precisely
what I’ve seen among my most successful “Burn The Fat”
clients.
THIS is the type of advice I’d suggest you listen to the
most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain
an ideal bodyweight and body composition over the long haul, not how to lose weight
as fast as possible.
Your friend and coach,
Tom Venuto
Fat Loss Coach
www.BurnTheFat.com
P.S. There was one more “difference that made the difference,”
in this study, and this one may surprise you (although it didn’t surprise me).
Successful maintainers were LESS likely to take over the counter diet products
(pills, etc).
Tom Venuto is a
natural bodybuilder, certified
personal
trainer and freelance fitness writer. Tom is the author of “Burn the
Fat, Feed The Muscle,” which teaches you how to get lean
without
drugs or supplements using secrets of the world’s best bodybuilders and
fitness models. Learn how to get rid of stubborn fat and increase your
metabolism by visiting: www.burnthefat.com
Low-carbohydrate, high-protein diets
Just ran across this study:
Introduction Low-carbohydrate, high-protein diets are a current
challenge in the nutritional treatment of obesity. Objective To compare
the effect of a low-carbohydrate high-protein diet with a traditional
hypocaloric diet on weight loss and mitochondrial oxidative metabolism.
Subjects and methods Nineteen obese men (age 36+/-6 years; body mass
index 34+/-2 kg/m(2)) were randomized to follow one of the two
diets-control diet (15% protein; 30% lipids; 55% carbohydrates) or
high-protein diet (30% protein; 30% lipids; 40% carbohydrates)-over an
8-week period. Anthropometry, biochemical variables, resting energy
expenditure and mitochondrial oxidation were measured at the start and
at the end of the intervention. Results The high-protein diet produced
a greater weight loss (-8.3+/-1.2% versus -5.5+/-2.5%, P=0.012) than
the control diet. Interestingly, an activation in the mitochondrial
oxidation was found in the high-protein-fed group. This stimulation was
positively correlated with the final resting energy expenditure and
negatively associated with the final fat mass content.
Conclusion Low-carbohydrate high-protein diets could involve specific
changes in mitochondrial oxidation that could be related to a higher
weight loss.
An other take on the new diet study.
Dr. Mirkin expands upon the first reaction I had to the study.
A new study from Israel shows us once again that dieting without exercise does not work.
When I went deeper I liked what the blood work said about low carb, but my first take was, no exercise was why some of the other factors (like blood pressure) were not lowered. He also agrees with what I have found to be true:
If you really want to lose weight for good, you have to exercise.
Diet can only get you so far in your journey. To succeed long term you need to exercise. You body is wonderfully made and it is designed to move. Not necessarily the hard pounding of running all the time but definitely move!!!
Steady State Cardio 5 X More Effective Than HIIT????
By Tom
Venuto, NSCA-CPT, CSCS
Venuto, NSCA-CPT, CSCS
High Intensity Interval Training, or HIIT for
short, has been promoted as one of the most effective training methods
ever to come down the pike, both for fat loss and for cardiovascular
fitness. One of the most popular claims for HIIT is that it burns
“9 times more fat” than conventional (steady state)
cardio. This figure was extracted from a study performed by Angelo
Tremblay at Laval University in 1994. But what if I told you that HIIT
has never been proven to be 9 times more effective than regular
cardio… What if I told you that the same study actually
shows that HIIT is 5 times less effective than steady state cardio???
Read on and see the proof for yourself.
“There are lies,
damned lies, and then there are statistics.”
- Mark Twain
In 1994, a study was published in the scientific journal Metabolism
by
Angelo Tremblay and his team from the Physical Activity Sciences
Laboratory at Laval University in Quebec, Canada. Based on the results
of this study, you hear personal trainers across the globe claiming
that “HIIT burns 9 times more fat than steady state
cardio.”
by
Angelo Tremblay and his team from the Physical Activity Sciences
Laboratory at Laval University in Quebec, Canada. Based on the results
of this study, you hear personal trainers across the globe claiming
that “HIIT burns 9 times more fat than steady state
cardio.”
This claim has often been interpreted by the not so scientifically
literate public as meaning something like this: If you burned 3 pounds
of fat in 15 weeks on steady state cardio, you would now burn 27 pounds
of fat in 15 weeks (3 lbs X 9 times better = 27 lbs).
literate public as meaning something like this: If you burned 3 pounds
of fat in 15 weeks on steady state cardio, you would now burn 27 pounds
of fat in 15 weeks (3 lbs X 9 times better = 27 lbs).
Although it’s usually not stated as such, frankly, I think
this is what some trainers want you to believe, because the programs
that some trainers promote are based on convincing you of the vast
superiority of HIIT and the “uselessness” of low
intensity exercise.
this is what some trainers want you to believe, because the programs
that some trainers promote are based on convincing you of the vast
superiority of HIIT and the “uselessness” of low
intensity exercise.
Indeed, higher intensity exercise is more effective and time efficient
than lower intensity exercise. The question is, how much more
effective? There’s no evidence that the “9 times
more fat loss” claim is true outside the specific context in
which it was mentioned in this study.
than lower intensity exercise. The question is, how much more
effective? There’s no evidence that the “9 times
more fat loss” claim is true outside the specific context in
which it was mentioned in this study.
In order to get to the bottom of this, you have to read the full text
of the research paper and you have to look very closely at the results.
of the research paper and you have to look very closely at the results.
13 men and 14 women age 18 to 32 started the study. They were broken
into two groups, a high intensity intermittent training program (HIIT)
and a steady state training program which they referred to as endurance
training (ET).
into two groups, a high intensity intermittent training program (HIIT)
and a steady state training program which they referred to as endurance
training (ET).
The ET group completed a 20 week steady state aerobic training program
on a cycle ergometer 4 times a week for 30 minutes, later progressing
to 5 times per week for 45 minutes. The initial intensity was 60% of
maximal heart rate reserve, later increasing to 85%.
on a cycle ergometer 4 times a week for 30 minutes, later progressing
to 5 times per week for 45 minutes. The initial intensity was 60% of
maximal heart rate reserve, later increasing to 85%.
The HIIT group performed 25-30 minutes of continuous exercise at 70% of
maximal heart rate reserve and they also progressively added 35 long
and short interval training sessions over a period of 15 weeks. Short
work intervals started at 10 then 15 bouts of 15 seconds, increasing to
30 seconds. Long intervals started at 5 bouts of 60 seconds, increasing
to 90 seconds. Intensity and duration were progressively increased over
the 15 week period.
maximal heart rate reserve and they also progressively added 35 long
and short interval training sessions over a period of 15 weeks. Short
work intervals started at 10 then 15 bouts of 15 seconds, increasing to
30 seconds. Long intervals started at 5 bouts of 60 seconds, increasing
to 90 seconds. Intensity and duration were progressively increased over
the 15 week period.
The results: 3 times greater fat loss in
the HIIT group
Even though the energy cost of the exercise performed in the ET group
was twice as high as the HIIT group, the sum of the skinfolds (which
reflects subcutaneous body fat) in the HIIT group was three times lower
than the ET group.
was twice as high as the HIIT group, the sum of the skinfolds (which
reflects subcutaneous body fat) in the HIIT group was three times lower
than the ET group.
So where did the “9 times greater fat loss” claim
come from?
come from?
Well, there was a difference in energy cost between groups, so in order
to show a comparison of fat loss relative to energy cost, Tremblay
wrote,
to show a comparison of fat loss relative to energy cost, Tremblay
wrote,
“It appeared reasonable to
correct changes in subcutaneous fat for the total cost of training.
This was performed by expressing changes in subcutaneous skinfolds per
megajoule of energy expended in each program.”
Translation: The subjects did not lose 9 times more body fat, in
absolute terms. But hey, 3 times more fat loss? You’ll gladly
take that, right?
absolute terms. But hey, 3 times more fat loss? You’ll gladly
take that, right?
Well hold on, because there’s more.
Did you know that in this
oft-quoted study, neither group lost much weight? In fact, if you look
at the charts, you can see that the HIIT group lost 0.1 kg (63.9 kg
before, 63.8 kg after). Yes, the HIIT group lost a whopping 100 grams
of weight in 15 weeks!
Did you know that in this
oft-quoted study, neither group lost much weight? In fact, if you look
at the charts, you can see that the HIIT group lost 0.1 kg (63.9 kg
before, 63.8 kg after). Yes, the HIIT group lost a whopping 100 grams
of weight in 15 weeks!
The ET group lost 0.5 kilograms (60.6 kg before,
60.1 kg after).
Naturally, lack of weight loss while skinfolds
decrease could simply mean that body composition improved (lean mass
increased), but I think it’s important to highlight the fact
that the research study from which the “9 times more
fat” claim was derived did not result in ANY significant
weight loss after 15 weeks.
Based on these results, if I wanted to manipulate statistics to promote
steady state cardio, I could go around telling people,
“Research study says steady state cardio (endurance training)
results in 5 times more weight loss than high intensity interval
training!” Or the reverse, “Clinical trial proves
that high intensity interval training is 5 times less effective than
steady state cardio!”
steady state cardio, I could go around telling people,
“Research study says steady state cardio (endurance training)
results in 5 times more weight loss than high intensity interval
training!” Or the reverse, “Clinical trial proves
that high intensity interval training is 5 times less effective than
steady state cardio!”
Mind you, THIS IS THE SAME STUDY THAT IS MOST OFTEN QUOTED TO SUPPORT
HIIT!
HIIT!
If I said 5 X greater weight loss with steady
state, I would be telling the truth, wouldn’t I? (100 grams
of weight loss vs 500 grams?) Of course, that would be misleading
because the weight loss was hardly significant in either group and
because interval training IS highly effective. I’m simply
being a little facetious in order to make a point: Be careful with
statistics. I have seen statistical manipulation used many times in
other contexts to deceive unsuspecting consumers.
For example, advertisements for a popular fat burner claim that use of
their supplement resulted in twice as much fat loss, based on
scientific research. The claim was true. Of course, in the ad, they
forget to tell you that after six months, the control group lost no
weight, while the supplement group lost only 1.0 kilo. Whoop de doo!
ONE KILO of weight loss after going through a six month supply of this
“miracle fat burner!”
their supplement resulted in twice as much fat loss, based on
scientific research. The claim was true. Of course, in the ad, they
forget to tell you that after six months, the control group lost no
weight, while the supplement group lost only 1.0 kilo. Whoop de doo!
ONE KILO of weight loss after going through a six month supply of this
“miracle fat burner!”
But I digress…
Back to the HIIT story –
there’s even more to it.
In the ET group, there were some funky skinfold and circumference
measurements. ALL of the skinfold measurements in the ET group either
stayed the same or went down except the calf measurement, which went
up.
The girths and skinfold measurements in the limbs
went down in the HIIT group, but there wasn’t much difference
between HIIT and ET in the trunk skinfolds. These facts are all very
easy to miss. I didn’t even notice it myself until exercise
physiologist Christian Finn pointed it
out to me. Christian said,
“When you look at the changes
in the three skinfold measurements taken from the trunk, there
wasn’t that much difference between the steady state group
(-6.3mm) and the HIIT group (-8.7 mm). So, much of the difference in
subcutaneous fat loss between the groups wasn’t because the
HIIT group lost more fat, but because the steady state group actually
gained fat around the calf muscles. We shouldn’t discount
simple measurement error as an explanation for these rather odd
results.”
Christian also pointed out that the two test groups were not evenly
matched for body composition at the beginning of the study. At the
beginning of the study, the starting body fat based on skinfolds in the
HIIT group was nearly 20% higher than the ET group. He concluded:
matched for body composition at the beginning of the study. At the
beginning of the study, the starting body fat based on skinfolds in the
HIIT group was nearly 20% higher than the ET group. He concluded:
“So while this study is
interesting, weaknesses in the methods used to track changes in body
composition mean that we should treat the results and conclusions with
some caution.”
One beneficial aspect of HIIT that most trainers forget to mention is
that HIIT may actually suppress your appetite, while steady state
cardio might increase appetite. In a study such as this, however, that
can skew the results. If energy intake were not controlled, then some
of the greater fat loss in the HIIT group could be due to lowered
caloric intake.
that HIIT may actually suppress your appetite, while steady state
cardio might increase appetite. In a study such as this, however, that
can skew the results. If energy intake were not controlled, then some
of the greater fat loss in the HIIT group could be due to lowered
caloric intake.
Last but not least, I’d like to highlight the words of the
researchers themselves in the conclusion of the paper, which confirms
the effectiveness of HIIT, but also helps put it in perspective a bit:
researchers themselves in the conclusion of the paper, which confirms
the effectiveness of HIIT, but also helps put it in perspective a bit:
“For a given level of energy
expenditure, a high intensity training program induces a greater loss
of subcutaneous fat compared with a training program of moderate
intensity.”
“It is obvious that high intensity
exercise cannot be prescribed for individuals at risk for health
problems or for obese people who are not used to exercise. In these
cases, the most prudent course remains a low intensity exercise program
with a progressive increase in duration and frequency of
sessions.”
exercise cannot be prescribed for individuals at risk for health
problems or for obese people who are not used to exercise. In these
cases, the most prudent course remains a low intensity exercise program
with a progressive increase in duration and frequency of
sessions.”
In conclusion, my intention in writing this article wasn’t to
be controversial, to be a smart-alec or to criticize HIIT. To the
contrary, additional research has continued to support the efficacy of
HIIT for fat loss and fitness, not to mention that it is one of the
most time efficient ways to do cardiovascular training.
be controversial, to be a smart-alec or to criticize HIIT. To the
contrary, additional research has continued to support the efficacy of
HIIT for fat loss and fitness, not to mention that it is one of the
most time efficient ways to do cardiovascular training.
I have recommended HIIT for years in my Burn The Fat, Feed The
Muscle program, using a 1:1 long interval approach,
which, while only one of many ways to do HIIT, is probably my personal
favorite method. However, I also recommend steady state cardio and even
low intensity cardio like walking, when it is appropriate.
Muscle program, using a 1:1 long interval approach,
which, while only one of many ways to do HIIT, is probably my personal
favorite method. However, I also recommend steady state cardio and even
low intensity cardio like walking, when it is appropriate.
My intentions for writing this article
were four-fold:
1. To encourage you to question where claims come
from, especially if they sound too good to be true.
2. To alert you to how advertisers might use research such as this to
exaggerate with statistics.
3. To encourage the fitness community to swing the pendulum back to
center a bit, by not over-selling the benefits of HIIT beyond what can
be supported by the scientific research.
4. To encourage the fitness community, that even as they praise HIIT,
not to condemn lower and moderate intensity forms of cardio.
As the original author of the 1994 HIIT study himself pointed out, HIIT
is not for everyone, and cardio should be prescribed with progression.
Also, mountains of other research has proven that walking (GASP! - low
intensity cardio!) has always been one of the most successful exercise
methods for overweight men and women.
is not for everyone, and cardio should be prescribed with progression.
Also, mountains of other research has proven that walking (GASP! - low
intensity cardio!) has always been one of the most successful exercise
methods for overweight men and women.
There is ample evidence which says that obesity may be the result of a
very slight daily energy imbalance, which adds up over time. Therefore,
even a small amount of casual exercise or activity, if done
consistently, and not compensated for with increased food intake, could
reverse the obesity trend. HIIT gets the job done fast, but that
doesn’t mean low intensity cardio is useless or that you
should abandon your walking program, if you have the time and if that
is what you enjoy and if that is what’s working for you in
your personal situation.
very slight daily energy imbalance, which adds up over time. Therefore,
even a small amount of casual exercise or activity, if done
consistently, and not compensated for with increased food intake, could
reverse the obesity trend. HIIT gets the job done fast, but that
doesn’t mean low intensity cardio is useless or that you
should abandon your walking program, if you have the time and if that
is what you enjoy and if that is what’s working for you in
your personal situation.
The mechanisms and reasons why HIIT works so well are numerous. It goes way beyond more calories
burned during the workout.
burned during the workout.
Train hard and expect success,
Tom Venuto,
NSCA-CPT, CSCS
Fat Loss Coach
Reference:
Tremblay, Angelo, et al. Impact of exercise intensity on body fatness
and skeletal muscle metabolism. Metabolism. Vol 43. no 7 (July). Pp
814-818. 1994..
About
the Author:
Tom Venuto is a
natural bodybuilder, certified
personal
trainer and freelance fitness writer. Tom is the author of “Burn the
Fat, Feed The Muscle,” which teaches you how to get lean
without
drugs or supplements using secrets of the world’s best bodybuilders and
fitness models. Learn how to get rid of stubborn fat and increase your
metabolism by visiting: www.burnthefat.com
natural bodybuilder, certified
personal
trainer and freelance fitness writer. Tom is the author of “Burn the
Fat, Feed The Muscle,” which teaches you how to get lean
without
drugs or supplements using secrets of the world’s best bodybuilders and
fitness models. Learn how to get rid of stubborn fat and increase your
metabolism by visiting: www.burnthefat.com
“DON’T SETTLE FOR LESS!”
Here is a little encouragement from Mike French. It just seemed to strike a cord within me this morning.
If your personal Fitness goals are important to
you, work as hard as you possibly can, and pay attention to every hour of every
day. Then, after a while, you might decide your goal is a bit more important so
start paying attention every minute of every hour of every day. Seek out
people, who are better than you, take an open mind and ferocity for learning
when you meet them. Their example will inspire or intimidate you and if it’s
the former you must dig in and learn.
In fact, you might find being exposed to their superior discipline and fitness
levels will drive you to work harder than you thought possible, or necessary.
In time you’ll overcome your self-imposed limitations and make progress you
didn’t think was possible. Now, you understand; there is positive reinforcement
for suffering and hard work in your workouts and especially in your nutrition
regimen.
Now, perhaps you give your fitness goals even more importance and you begin
paying attention every second of every minute of every hour of every day, and
you maintain this discipline for weeks and months at a time. You no longer
think yourself as powerless, and uninformed. You are a focused, disciplined
individual on a mission, a mission that doesn’t end after 90 days.
An honest self-assessment is the place to start. Don’t be lazy, or confused
about the meaning of hard work and nutritional discipline. Self-discipline
doesn’t mean eating two M&M’s instead of twenty. Taking a ton of
supplements cannot make up for a poor diet and inadequate recovery. Remember,
appearance is a consequence of fitness.
How many of you know exactly what you want to achieve? Where are you now in
your progress towards that goal? What is your plan to get from here to there?
How many will start on the path to extreme fitness, but fail? How many will
settle for less? The answer to these questions is that very few people know,
and too many people will settle for less.
Simple fact, DON’T SETTLE FOR LESS!
You can see more of Mike and his wife at TAMIKE FITNESS or at Beachbody
Increasing metabolism key to weight loss - Lindsay Daily Post
Seems like that is stating the obvious. But it does has some interesting points.
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Be careful out there. If it sounds to good it probably is.
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