Archive for June, 2010
A: The primary goals of an exercise routine for fat loss are burn calories, maintain or promote muscle mass and try to increase resting metabolism somehow.
Surprisingly there is very little science on the use of weight training solely for fat loss -its something that seemed to come from the gyms and go back to the labs. And even then the programs used in these studies were usually fairly standard.
Similar to a lot of trainers, I noticed that clients who focused on resistance training seemed to lose more fat than clients that focused on cardio. When we opened Results Fitness in 2000, we were able to track this more closely, and in every case – resistance training always won.
I can also state categorically that we have more clients in our gym on any specific fat loss program than pretty much any published study on training for fat loss. Yes, it’s not a controlled lab – but we see subjects (our clients) that are given a specific intervention (our programs) and we track the results. That’s pretty much what research is though – but we’re trying to create a result – not just observe what happens – so we do change stuff ongoing.
And over the years, we have tracked those results, and adjusted the programs to develop the best fat loss/body composition training program that we can – which is essentially a resistance training – interval training – self limiting exercise hybrid.
Resistance training – specifically what we call “metabolic” resistance training, always – always – outperforms other forms of exercise in terms of real world fat loss – even when calories burned during training are similar.
Why?
Well, it’s either muscle gains from the resistance training that increase metabolism., or some sort of post-workout effect. But the fat loss is far bigger even in the short term – before any muscle would have been built. So it’s some type of post-workout change to the metabolism that we’ve coined the “afterburn” effect. Which we describe as
“the post workout period that results in metabolic disturbance, elevating EPOC, fat burning enzyme activity and total body fat oxidation to maximize caloric burn for the other 23+ hours per day”.
I have gotten emails disputing EPOC etc, saying that it’s only a few calories, and the actual numbers don’t add up to much.
I agree.
When you look at the research.
EPOC in the research is often a small number. Why then is there such a big difference in real world results when compared to other forms of exercise?
From our experience – exercise routines that generate the highest EPOC – even if it’s only a few calories more – always seem to result in more real world fat loss. But it’s true the actual EPOC numbers don’t explain it. It doesn’t add up.
We’ve seen interval training studies that show more total fat loss than aerobic programs that burn the same calories during the exercise session? Why? It must be a post workout effect.
We’ve seen weight training studies show more total fat loss than cardio programs that burn the same calories during the exercise session? Why? Same deal.
It’s not just the calories burned during training that make the difference. So we have to go after programs that result in some type of change to the metabolism post workout.
I propose that there is an accumulative effect of the post workout increase in metabolism. Most of the studies look at single isolated workouts and the corresponding short term metabolism changes. But that’s not real world. Real world fat loss is several workouts, increasing in volume and intensity over a longer period of time.
What happens when you look at multiple workouts – over weeks or months? There are several studies showing that two separate shorter sessions in a given time period have a higher total EPOC than a single longer session – even at the same intensity.
It makes sense to me that if metabolism is elevated as a result of the first workout, then exercising again will elevate that “already elevated” metabolism further. The evidence is clear on that. What we don’t know is how long that “between workouts” period is – some studies suggest a few hours, some as long as 38 hours.
But it’s not a stretch to think that a small percent increase, on a small percent increase could compound over time…
I’ll confess though, I don’t think we really know what causes the end difference. But we know what works – and we should just use that as our model and let the researchers try to figure out why.
I do spend time trying to figure out the “why” — but bottom line – that’s not what I get paid for. I get paid for getting clients in shape. I get paid for end-results not mechanisms.
Our programs
So before you say “But you quote research!!!” – Let me explain how we evolve and upgrade our programs at Results Fitness.
First – we see what works in the gym – in reality. Then we talk to fellow gym owners and coaches as to what they see working in their facilities and share what we see. We adjust certain things and see if it works better or not. Then we look at the research to explain the why.
So – it’s our own experience and observations. Then it’s the experience and observations of some of our colleagues. And then it’s the research.
So when I quote research here in my newsletter or blog, it’s actually step three. I’m not looking at research for methods – I’m looking for further explanation as to the mechanisms behind what we see on a daily basis at our facility. Charlie Francis once mentioned that he felt training research was at least five years behind what coaches and practitioners are doing. Maybe that’s not too far off.
So, we don’t ignore the research. But we also don’t look for research to tell us what to do — We’re looking for research to explain why what we do works. Sometimes we find those studies- sometimes we don’t. But we keep training people in our own little “research lab”. I don’t think any research paper has ever changed what we do in practice too much.
A question I get asked a lot from seminar attendees and interviewers is ”
Is there any new information/research that has you reconsidering any of your current views on training? “
Quite honestly-that rarely happens.
While I read a lot of research, I don’t think that good coaches and trainers ever change their minds on training based on new research. A good coach is already seeing what works with his or her athletes on a regular basis. In fact it’s not uncommon to see studies that are investigating what coaches, nutritionists and trainers are doing and looking to explain them.
Our facility sees a couple of hundred clients who train on a regular basis. We have been open for close to ten years, and have the records of every single workout ever performed in our facility, in addition to body composition and other performance data that we regularly assess (for fat loss clients we assess body composition weekly). Over the years we have recorded and observed a plethora of data and correlations.
If you contrast that with the fact that most studies tend to run for a matter of weeks, and use perhaps 9-10 participants in each group — it’s fair to say that we have collected more real world training data than most peer-reviewed studies have. So when a “new finding” appears that doesn’t gel with what we’ve observed, then I tend to ignore it, despite any media coverage. (The recent TIME article suggesting that exercise doesn’t help with weight loss is a good example).
Again – it’s not that I ignore the training research — it’s that I put more faith in what I’ve personally observed with large groups of people, and what my colleagues have observed, before accepting the findings of a single study.
Fat Loss Training Studies
However here are a few studies that have helped explain to us what we see in the gym and influence some of our adjustments:
- A 1999 study compared a resistance training and aerobic training program with a very low-calorie liquid diet and looked at it’s effects on lean muscle and resting metabolism. Both groups lost the same amount of weight but the resistance training group lost significantly more fat and did not lose any lean muscle. Additionally, the resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.
- Another study from the same year assigned overweight subjects to three groups: Diet Only, Diet plus aerobics or Diet plus aerobics plus weight trainingThe Diet-only group lost 14 lbs of fat in 12 weeks but when they added in the aerobic program – that group lost only one more pound than the diet group.However the Weight Training group lost 21 lbs of fat in the same time frame.
- A 1992 paper compared 40 mins of high intensity aerobic training, a circuit-training routine and a heavy weight-training routine. The heavy weight training and circuit routines both burned more calories post workout than the aerobic routine.
- Another group of researchers compared the short term EPOC effect of two resistance training modalities: A standard weight training program using 80% of RM (3 x 6, six exercises, two minutes rest between sets) and a circuit based weight training program using 50% RM (3 x 10-12 reps, six exercises – 30s between sets). The total work volume was similar.However the circuit training group had a bigger EPOC effect. Basically – there were more calories burned with the shorter, lighter workout – probably because minute for minute the actual workload (or density) was higher in the circuit group.
- A paper from 1994 showed that resistance training resulted in a higher post workout metabolic increase than aerobic exercise.
- A study published in 2005 compared a treadmill workout and circuit weight training at the same intensity and found a higher increase in calories burned post workout with the circuit group. In other words – despite working at the exact same effort level – a circuit training model burned more calories overall than treadmill exercise.
- A 1997 study looked at two groups over 8 weeks – a strength training group and an aerobic training group (both workouts were designed to burn the exact same amount of calories Both groups followed the same diet and lost the same total amount of weight – 19.8lbs However the strength training group lost significantly more fat and maintained more muscle than the aerobic group.
- A 2003 review from Norway noted that “Little is known about the mechanisms underlying EPOC after resistance exercise.”"The relationships between the intensity and duration of resistance exercise and the magnitude and duration of EPOC have not been determined, but a more prolonged and substantial EPOC has been found after hard versus moderate resistance exercise” – basically there is a longer, bigger post-workout elevation with heavier training
- And a 2007 study from the Human Performance Center at Anderson University, on caloric burn in weight training using the same loads but different lifting tempos: This study compared explosive training and slow training both using 4 sets x 8 reps @ 60%RM.The explosive group actually burned 13% more calories during training and 7% more in the post exercise period despite using the exact same loads as the slow training group. The researchers summarized – “by using explosive contractions and moderate exercise intensity, experienced recreational exercisers can increase their energy expenditure during and after resistance exercise, and this could enhance weight-loss adaptations.”
But here’s the one thing that you don’t really find in the research - programs that need to work or the researchers don’t get paid! That’s the difference between their world and ours! All these studies are essentially observations to see what happens. None of the studies are trying to get real people to lose fat as quickly as possible, which is what we are paid to do with our clients.
Compound that with the fact that we work in the real world – our clients can often only give us 2-3 hours total workout time per week – you can see that every minute counts in training.
What I can tell you is that in our facility when we combine all of the above findings into a program – there is some synergy. The whole is greater than the sum of it’s parts.
Now, I don’t know which research study is the best or the most applicable. And we can argue all day about sample sizes, flawed research etc, and I’m sure that you can find studies that literally contradict each other. All I know is:
- our clients get leaner faster than the “numbers” say is possible
- our clients do metabolic resistance training
- our clients get better results than most gym goers
One of our clients wore the body bugg (a device that measures how many calories you burn) when she started with us, getting a baseline daily calorie burn including her workouts and then spent a year performing metabolic resistance training consistently 2-3 days a week. Wearing the device again 1 year later, she was burning an average of 20% more calories per day.
Summary
So in our facility we are constantly reviewing our programming to maximize client results. And over time we have found the best fat loss training characteristics to be:
- Metabolic Resistance Training – big movements
- Heavy resistance (go as heavy as possible within the set)
- However use a time under tension in the 45s area (so this may be a slightly longer set than traditional weight training)
- Shorter rest periods than traditional weight training
- The use of explosive reps at times
- The use of alternating sets/mini-circuits to maximize work density and minimize local fatigue
Basically the routines are designed to burn more calories during the workout using many different methods, and increase post workout caloric burn to maximize overall fat loss.
–
Alwyn
Tags: Alwyn Cosgrove
Guest Blog from Dr Bryan Walsh
Weight loss is not just about diet and exercise.
Bold statement, but it’s true.
If losing weight were simply about following a diet and exercise program, why are so many new books being written on the subject? Because they aren’t working and honestly, it’s time people learned the truth about fat loss.
Let me first make one thing clear – diet and exercise are necessary for weight loss. Without them, weight loss won’t occur.
But what happens when diet and exercise don’t work?
Unfortunately this happens for far too many people. They follow a good diet and exercise program and they either don’t achieve all the weight loss they are hoping for, or they don’t lose any weight at all. It happens all the time.
Weight loss is a complex and well-orchestrated metabolic, biochemical and hormonal event that requires a number of factors to be working properly for fat loss to occur.
Hormones, blood sugar balance, gastrointestinal function, thyroid . . . if just one of these systems are not working properly, weight loss will not happen.
Consider the following:
• A recent study showed that the presence of certain bacteria in your gut can actually increase the amount of calories you absorb. In other words if you are eating 1,500 calories a day, but you have too many of these bacteria in your gut, you could be absorbing 2,000 calories a day!
• Another recent study showed that food sensitivities were the cause of inflammation and obesity, and that the removal of food sensitivities is a treatment for obesity. Everyone in this study who eliminated foods they were sensitive to lost an average of 37 pounds in 12 weeks.
• Neurotransmitter imbalances (i.e. low dopamine) can lead to fatigue, sugar cravings and carbohydrate binges. In other words, if you have a hard time sticking to a diet – it might not be about will-power and motivation, but rather you might have a neurotransmitter imbalance.
• Many common pesticides and chemicals in our environment have been shown to increase fat gain in animal and human studies.
The list goes on. There are so many underlying reasons people are having a difficult time losing weight, I created a multi-media program called Fat Is Not Your Fault. It contains a manual, assessment form, audio interpretation guide and over two and a half hours of video covering why people are having a hard time losing weight. It is the missing link in the weight loss industry that unfortunately no one is talking about.
The point is, there are many more factors to weight loss than simply diet and exercise.
We’re told by doctors that we need to lose weight to be healthy. And while that’s partly true, we also need to be healthy to lose weight. The healthier we are on the inside, the easier it is for us to lose weight on the outside. I cannot tell you how important understanding this concept is.
If you’re a couch potato and wondering why you’re overweight, the first thing you need to do is follow a good diet and exercise program.
But if you’ve been following a good program and aren’t seeing the results you’re after, it’s time to look closer as to why you are not losing weight, which Fat Is Not Your Fault can help you do.
Be well,
Dr. Bryan Walsh
Fat Is Not Your Fault
I recently interviewed naturopath Dr Bryan Walsh as regards his new course “Fat is Not Your Fault“
AC: I have to be honest, when I heard the name of your program I thought, “Of course it’s people’s fault. If you eat junk food and don’t exercise, then being fat is their fault.” But then when I heard more about your program I realized you were onto something.
BW: Honestly, that’s most people’s response and shows you just how much misinformation there is out there. We’re taught to believe that diet and exercise are the only things required to lose weight. And while we do need them to lose weight, our body also has to be functioning properly. If it’s not, weight loss simply won’t happen.
There are some very smart people in your field doing amazing research – really smart people in fact, and you’re one of them – but the part that is being sorely missed has to do with genuine underlying factors that are not allowing them to lose weight despite following a great diet and exercise program.
The missing link is people’s physiology which unfortunately nowadays, is worse than it’s ever been in human history. It can make weight loss virtually impossible for millions of people.
AC: That’s really interesting and I couldn’t agree more. Could you give me some examples?
BW:Sure.
First and foremost is blood sugar balance. Every diet book out there is designed to help balance blood sugar because it is so important for health and weight loss. But what these books don’t tell you is how to assess your blood sugar to see if it is being effectively managed.
I see patients all the time that are following a great diet and exercise program – perfect actually – but when we do blood work on them, they have blood sugar issues despite the fact that they are doing everything right. In women, blood sugar and insulin increase testosterone, which will make weight loss virtually impossible, in addition to creating other imbalances in the body.
AC: They have blood sugar issues even though they are following a diet and exercise program?
BW: Absolutely. That is another misconception. Diet and exercise are fantastic for helping manage blood sugar, but if there are other things going on inside the body, someone can still have blood sugar issues. Things like adrenal gland dysfunction and high cortisol – this will raise blood sugar despite what someone is doing on the outside and will practically ruin all their efforts.
Gastrointestinal health is another one. If people have some type of infection – which is FAR more common than people realize – or if they are eating foods they are sensitive to, these are a stress to the body and will increase cortisol levels, among other things, making a diet and exercise program completely ineffective.
AC: That’s fascinating. How common do you think this is?
BW: More common than people realize. The type of people I see in my practice are not sick people. They generally well-educated people who read a lot of health books, eat pretty well, exercise, take supplements and are generally healthy-minded people. But I can tell you that almost everyone that walks through my door has imbalances – hormones, blood sugar, adrenal gland issues, gastrointestinal dysfunction, neurotransmitter imbalances – despite the fact that they are living a healthier lifestyle than most other people.
I’ll give you an example. We put people on a 28 detoxification program, which is basically a modified elimination diet, supplements to support their gastrointestinal system and liver, and after following this for 28 days, everyone loses weight whether they are exercising or not. When you reduce inflammation in the body and give it a chance to relax a bit, weight loss happens effortlessly.
AC: What can people do to get started?
BW: The first thing is to get educated. Knowledge is power. That’s why I created Fat Is Not Your Fault. It is to help educate people on the different systems of their body and how it impacts weight loss if it is not working properly. I get comments almost daily on how much people love the videos I made for the program. I try to explain things in a very easy-to-understand way and then offer solutions. Sometimes it’s certain lab tests that people can get, other times it’s how to do things like an elimination diet – but the first key is education. You must learn how things work so that when you go to your doctor you can have a conversation with him rather than just have him tell you what to do.
I also created an assessment form so people can figure out which areas in their body need the most attention. For example, people can see if they might have a thyroid issue, a gastrointestinal issues, or if their hormones are causing them the most difficulty. There are also questions geared towards neurotransmitter balance, how toxic someone might be, what type of blood sugar issues they might have and then I have an audio guide to help walk people through their results.
AC: It sounds like you covered everything.
BW: I worked hard on it and am very proud of it. There is nothing like it anywhere, especially all in one place. There is so much misinformation available today that I wanted to create the best possible product I could to help as many people as possible. And I thank you, by the way, for helping me reach more people.
AC: Well, I’ve known you for a long time and the quality of work you put out. It’s my pleasure. Where can people learn more?
BW: The easiest way is to go to Fat Is NOT Your Fault
AC: Thanks for your time, Dr. Walsh. It’s been fun.
BW: Agreed, Alwyn. I love what you do and think you’re one of the brighter lights in the fitness industry. Thanks for doing everything you do.
–
Alwyn
Ps – For more information – check out the free videos that Dr Walsh has on his site => “Fat is not your Fault“
Four years ago at 10am, I was hooked up to IV bags, a ventilator and with tubes (connected to my heart) hanging out of my chest.
I was on the tenth floor of the UCLA medical center having just finished my last week of intensive chemotherapy that brought my blood count close to zero.
At 10am the medical team performed a bone marrow/stem cell transplant.
They call it “Day Zero” – the day you are literally “reborn” from a cellular level. They call it your “re-birth” day — and even give you a cake. (I didn’t eat the cake. Too nauseous from the chemotherapy still).
Today is “Day 1461″ — my “rebirthday”. My reborn cells have turned four years old.
It’s been quite a few years. I was back exercising about a month after the transplant (I was discharged just over one week after the transplant which at the time was the fastest recovery in UCLA history).
Until last year I still had a hard time with energy levels — and the struggle back to fitness has been challenging most of the time. I’m not complaining though, it is an enormous privilege to be able to even exercise at all after my diagnosis. It can get depressing at times, but only for a second — as the alternative is much worse :)
I’m now aware every day of how amazing life is. I don’t know why I was given these extra days on this planet. But I can assure you that I recognize each one of them as a gift and I don’t take any of it for granted.
As Lance Armstrong says:
“I take nothing for granted now. I only have good days and great days”
I can relate completely. For me, the glass will always be half full from now on. People who have had cancer or other illnesses understand that you don’t have all the time in the world.
Thank you all for joining me on my journey over the last four years. It had it’s ups and downs and it has been both challenging and grueling at times.
Three years ago I launched LiftSTRONG
All the proceeds raised go to the Leukemia and Lymphoma Society. Thanks for your support but we need to raise more! Make sure your friends know about the site.
Thanks again. Today is a special day for me.
–
Alwyn
Tags: Alwyn Cosgrove
Just got back from the Providence Perform Better Summit. This was the biggest summit attendance ever – over 700 attendees were there learning, networking and having fun.
If you weren’t there, make sure you get to either Chicago, or Long Beach and check out the next events. These are quite honestly the single best educational events in the fitness profession right now.
As promised here is the workout that I took the 200+ hands-on attendees on (special thanks to Mike Wunsch and Aaron Moser for helping out). This is based on the actual semi-private sessions we do at Results Fitness.
Warm-up (15 mins)
Quadruped thoracic spine rotation and extension
Forward and back jumps paired with walking knee hugs
Side to side jumps paired with lateral lunge w/ cross behind
Triangle jumps paired with reverse lunge w/ diag reach
Frontal plane: X-band lateral walk or mini-band lateral walk
Transverse plane: Figure 4 hip raise
Each group performed as many sets of 10 reps as possible in 3 mins and rotated through all three groups
2) Side plank with band row combo
Performed in a circuit – 20s on, 10s off – 2 rounds
I had a breakthrough or an ah-ha moment as I like to call them a few weeks ago. I had just finished reading an advanced copy of Tony Hsieh’s (CEO of Zappos.com) new book ‘Delivering Happiness’. I was given the copy at a recent tour of the Zappos offices in Las Vegas. Rachel and I study good companies constantly and are members of the Zappos mastermind business group.
The book “Delivering Happiness” by Tony Hsieh is a story of how Zappos was formed, grew and eventually sold to Amazon for over a billion dollars. But it’s really a story of core values. The WHY behind Zappos makes some of the most compelling reading you’ll find in a business book.
Tony’s premise is that if you keep asking WHY someone does something – you’ll end up with the real answer.
I also had a business meeting with one of our business coaches and he had said something similar about setting up your marketing with the “benefit behind the benefit behind the benefit” in mind.
Let me explain:
Someone wants to get a good education. Why? So they can get a good job/career. Why? So they can have a nice house and nice things. Why?
So they can be happy.
Someone wants to lose ten pounds of fat. Why? So they look better. Why? So they feel better. Why?
So they can be happy.
The true goal of Zappos.com then is “Delivering Happiness”.
Tony’s point is that maybe instead of taking roundabout ways to get our true goal – we should study happiness directly. The psychology and science of delivering happiness is a really young field. Apparently prior to 1988 all psychology was about the study of abnormal conditions and people and how to make them normal. But the scientists had never studied how to make normal people happier until recently.
This is when it hit me…
People spend time seeking things that they think will give them happiness. Instead of just seeking what would bring happiness.
I think we’ve cracked that at Results Fitness. People want three things – to look better, perform better and to feel better.
But – the only reason people want to look better is so that they feel good about themselves.
The only reason they want to perform better is so they win at sports or set PR’s etc – so that they feel good.
So maybe the only reason someone comes to the gym is because you want to feel better.
I realized last year that selling fat loss and anchoring it to how you “look” when you’re lean wasn’t working anymore. We then started anchoring it to how you “feel” when you look good and that worked.
Action step: If you’re a trainer – start thinking today about what it is we REALLY sell and do. We help people feel better.
You can pick up a copy of Delivering Happiness (released today) : HERE
Delivering Happiness is a great read about a great company. So good that we managed to get advanced copies for our Results Fitness Biz Coaching group and have since been invited by Zappos to present our business model and core values at one of their conferences.
–
Alwyn
