Avoid “The Biggest Loser” Influence on Your New Year’s Resolution
July 4th, 2008 by Go Weblog
While it is encouraging to see TV providing a positive outlook on tackling the American obesity epidemic, the reality show “The Biggest Loser” mislead viewers by promoting incredulous, confusing and sometimes dangerous weight loss figures. In response,
Dismiss expectations of “huge” weight loss amounts
Amazing! The biggest loser in week 1 of the show lost twenty-eight pounds of “weight” in a week. At this rate in three months all that would have been left is a grease stain!
These figures are simply unrealistic as they extend way beyond the natural capacities of the body’s self regulation of balance called homeostasis. The human body is unable to make such adjustments and remain physiologically intact. It seems this logic thumbs its nose at people with even a thread of knowledge about nutrition and physiology.
(Incidentally, I emailed the nutritionist supervising the show and have yet to hear a response back to explain the massive weight loss figures).
“Weight loss” is a relative term
Body weight is probably the most popular method of measuring the success of a fat loss program. The Biggest Loser show is a classic example of the uselessness of weight measurements as demonstrated in the wide variety of huge weight loss figures.
Monitoring weight changes alone is flawed and loses its significance since there are many factors that can confound the result. In fact, if resistance exercise forms part of the fat loss plan, it is unhealthy and misleading to assume success can be measured simply by monitoring body weight changes alone.
How much of the “weight loss” would have resulted from fat losses?
The first question a viewer might have is: “Did the contestant lose 28 pounds of fat?”
The answer is a resounding, echoing “NO!” If the weight loss resulted entirely from fat loss (actually the whole aim of the Show) then the individual would have needed to consume -98 000 calories a week or -14 000 calories a day! (28 lbs x 3 500 cal/lb fat = 98 000 cal./ 7days = 14 000).
In other words, even if the individual ate absolutely nothing, he would have been required to expend the equivalent of 14 000 calories of energy daily - a physical impossibility.
Even if this amount of weight loss were in fact real, the actual amount of contributing fat loss would probably be on the order of 10 - 20 % of this value.
How much of the “weight loss” would have resulted from lean muscle tissue loss?
It is highly likely the contestants were placed on highly restrictive diets. Combine this with expending large amounts of energy with exercise, and it’s fair to assume that a good percentage (probably about 20-25%) of the “weight loss” resulted from lean muscle tissue loss.
While it is true that performing resistance training will minimize losses, it is impossible to lose large amounts of body “weight” without losing a fair amount of lean muscle tissue as well.
Here’s why: when consuming a calorie-restricted diet, stored carbohydrate (called glycogen) in the muscle and liver will be lower than normal. Intense exercise such as lifting weights, running, jumping jacks etc. rely heavily of the use of carbohydrates to fuel it. Liver glycogen is responsible for maintaining blood sugar (glucose) levels, and during intense exercise it is inevitable that blood sugar will begin to drop, especially if consuming a low calorie diet.
When liver glycogen stores become increasingly depleted, blood sugar levels fall and hypoglycemia sets in. In response, the body begins to use amino acids (the building blocks of protein) to “make” new glucose for use by the brain and nervous system in a process called gluconeogenesis.
Skeletal muscle is the body’s primary “store” of protein and as a result, this valuable tissue is sacrificed when blood sugar drops. Muscle, which is composed mainly of water and weighs comparatively more than fat tissue - contributes a larger percentage to weight loss (”muscle weighs more than fat”).
Remember also that lean muscle mass determines metabolic rate too - so loss of muscle directly lowers metabolic rates - making future weight loss even harder.
How much of the “weight loss” would have resulted from fluid losses?
Again, if the values were to be taken with a grain of salt, dehydration would probably account for a largest percentage (50-60%) of the weight loss. Water is very dense, and a percentage or two reduction of normal body fluid balance can yield great “weight loss” values. This is the motivation behind the “amazing” results seen with body wraps and exercising in rubber suits. Unfortunately, reality quickly fades when the person hydrates themselves to normal values.
Carbohydrate storage is accompanied by significant water storage - one gram of glycogen (stored carbohydrate) requires the storage of approximately 2.7 grams of water with it. So if for example, glycogen stores are depleted from intense exercise and never fully replenished due to carbohydrate (calorie) restriction, then the individual will “seem” lighter because of decreased water retention.
Low calorie and “ketotic” (ketosis) diets tend to have a dehydrating effect on the body anyway since the products of this type of low-calorie metabolism (ketones and urea) must be eliminated via the urine.
Body composition is the key to monitoring success and ensuring motivation and adherence in a weight-loss program
Had the show monitored each contestant’s body composition instead of strictly using body weight changes, this would have been a much more effective and credible way of determining fat loss progress. What is very ironic and puzzling is that each contestant’s dimensions and body composition measurements were actually taken in the first episode, but the results were subsequently completely ignored!
Body composition is the measure of what percentage of the body is composed of either fat (adipose tissue) or lean tissue (muscle and bone). Body composition analysis is the only reliable method of determining fat loss and muscle gain and observing bodily changes when scales and tape measures are unable to do so.
An experienced personal trainer or exercise physiologist can perform body composition analyses to help to track progress during a weight-loss program. While body composition can be measured by using skin fold measurements, probably the most accurate and affordable means of determining body composition is through a procedure called Bioelectrical Impedance Assessment (BIA). BIA is comparable to underwater weighing - the “gold standard” of body composition and in many instances will even calculate metabolic rate and hydration status.
Aim to lose about 1% of your body mass a week
If you don’t have access to a body composition assessment service and the scale is your only resort, then it is recommended that you aim to lose 1 - 1.5 % of you body mass a week to ensure safe and permanent fat loss. Look to increase your energy expenditure/output higher than your energy intake (negative calorie balance) with a sensible calorie-controlled diet and regular exercise, including resistance training.
The human body is a master of adaptation and ensuring survival - quick losses of large amounts of weight are unlikely to be permanent as the body’s homeostatic control mechanisms will not tolerate large fluctuations in body mass.
In conclusion, while The Biggest Loser may have served as a valuable source of inspiration for some, it is hoped that this article has highlighted some of the problems associated with strictly using body weight changes as a means of measuring fat loss success. A successful and healthy fat loss program will focus on body composition and dimension changes rather than focusing solely on the amount of “weight” lost.
David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. He offers BIA assessments and various other types of fitness related services. More articles and information can be found at http://www.bossfitness.com
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Tags: biggest loser, body composition, fat loss, lose fat, lose weight, new year resolution, weight lossElite Personal Trainer Shares 5 Tools to Melt the Fat This Winter
May 2nd, 2008 by Go Weblog
Don’t be held hostage to the obligatory holiday weight gain. Instead, melt the fat by sculpting your own fitness and nutrition program. If you feel that you need earmuffs and blinders to withstand the blizzard of health and fitness information, use these 5 simple tools from personal trainer and sports nutritionist Lynn VanDyke to chisel your perfect body.
Tool 1- Strength Training: Every pound of muscle burns 35-50 calories per day. Adding lean muscle mass is the best way to kick-start your metabolism, fight osteoporosis and melt the fat. Try doing 3 sets of 12 repetitions for each major muscle group. Sprinkle in different exercises such as bicep curls, lunges or tricep kickbacks. Work each muscle 1-3 times per week and always use perfect form.
Tool 2- Cardio: Cardio strengthens our heart and lungs. Anything that gets your heart pumping qualifies. Try walking, jogging, running, dancing, swimming, biking, or house cleaning. Cardio should be done at varying intensity levels and session lengths. Mix up your week with a short, high intensity session, a few long, low intensity sessions and 1 or 2 medium intensity and length sessions. Variation is key.
Tool 3- Nutrition: Healthy eating is usually the casualty of a failed exercise program. Counteract the desire to eat cookies and ice cream by fueling your body with lean proteins and complex carbs. Snack in moderation by eating small healthy meals throughout your day. More importantly, if you indulge a bit more than you had planned forget the guilt and get back on track. Guilt is not productive.
Tool 4- Rest: Take 1-2 days rest from working out each week and grab between 7-9 hours of deep and peaceful shut eye each and every night. Rest is not a luxury. It is a necessity. Without proper rest our body never fully repairs from the daily wear and tear we place on it. We can grow tired and lose energy from irregular rest patterns. Stay on top of your game by resting often.
Tool 5 - Grab a copy of A Step-by-Step Guide: How to Melt the Fat & Gain a Life. This interactive program includes over 200 exercises and workout routines, over 160 daily menus and generates loads of motivation. Knowing how to succeed with your weight loss goals is equally as important as putting your plan in motion. This guide shows you exactly how to eat, how to workout and how to succeed with health.
“We can all melt the fat this winter if we follow these 5 simple tools,” says Lynn VanDyke, personal trainer and creator of the Melt the Fat Interactive Guide. “The trick is truly staying motivated and ignoring all the fitness hype and diet fads. These 5 tools help you do just that.”
Copyright 2005 strength-training-woman.com
To learn more about the Melt the Fat Program, please visit http://melt-the-fat.com Lynn VanDyke is an elite fitness and sports nutritionist dedicated to helping everyone achieve their fat loss goals in 2006.
Tags: exercise, fat loss, fitness, lose fat, lose weight, Lynn VanDyke, Strength Training Wom, weight lossMyth of Spot Reduction
March 28th, 2008 by Go Weblog
One of my on-going projects for Men’s Fitness magazine is to find out the truth behind the numerous fat loss myths that you hear about in the gym every day. Here’s one of my past columns…
If I told you that there was one secret exercise that could magically reduce the fat from one of your trouble spots, then I’d be lying.
Fat burning isn’t like building muscle. When you strength train to build muscle, you only make gains in the specific muscles that were trained (’spot gaining’). But no exercise has the ability to burn fat from one specific area only (also known as ’spot reducing’). When you exercise, you burn fat from all over your body. Doing ab crunch after ab crunch won’t help you lose your belly fat any better than doing squats.
The best approach to fat loss is one that includes three major components. The first and possibly most important component is nutrition. It is so important for people to follow good nutrition principles when they are trying to improve their body. If you haven’t already heard these basic recommendations for fat loss nutrition, here are the 5 best fat loss nutrition tips:
1. Eat several small meals per day, rather than 2-3 large meals.
2. Monitor your food intake using fitday.com.
3. Determine how many calories you should eat per day to maintain your bodyweight.
4. If you want to lose fat, start by reducing your food intake by 200 calories per day below your maintenance level and add 3 workouts per week using the exercise techniques discussed below.
5. Stop eating processed foods and replace all sweetened beverages with water. This can quickly reduce your food intake by many, many calories.
The second component is resistance training. Small exercises like ab crunches are less effective than squats for fat loss. When you choose efficient and effective exercises like squats over ab crunches, you train more of your muscles and therefore get more results in less time. With squats, lunges, presses, and rows, you’ll build the foundation for a lean physique while burning more calories and fat than you would by spending 30 minutes on your abs alone.
The third component is interval training (interval training is a form of cardio training). I prefer intervals to traditional cardio because we have simply found them to be more effective than slow duration cardio sessions. If you train someone for performance, then they will develop the physique they desire. Intervals and resistance training are the best two methods for performance and fat loss. That’s no coincidence and should come as no surprise to those that read my newsletters.
Craig Ballantyne trains athletes and executives in Toronto, and writes for Men’s Fitness magazine. His trademarked Turbulence Training workouts and his comprehensive workout manuals (including “The Ultimate Bodyweight Workout”) are featured on his website Turbulence Training.
Tags: exercise, fat loss, lose fat, metabolism, muscle, nutrition, weight loss, workout