Real World Fat LossReal World Fat Loss

Alwyn CosgroveAlwyn Cosgrove

Destroying the DogmaDestroying the Dogma--a practical guide for fitness trainersa practical guide for fitness trainers

Thank YouThank You

MF Athletic/ Perform BetterMF Athletic/ Perform Better

Team Results Fitness (and of course the Team Results Fitness (and of course the founder and CEO founder and CEO –– Rachel Cosgrove)Rachel Cosgrove)

All of you for spending your time and All of you for spending your time and money to better yourselves and raise the money to better yourselves and raise the standards of this profession.standards of this profession.

'Don't give me the facts, give me the truth... the 'Don't give me the facts, give me the truth... the facts are always changing' facts are always changing' ---- AlduousAlduous HuxleyHuxley

The information presented is my opinion The information presented is my opinion based on over 17 years of coaching based on over 17 years of coaching experience, communication with several experience, communication with several professionals in my field and an incessant professionals in my field and an incessant desire to better myself and improve the rate desire to better myself and improve the rate and magnitude of my clients results. and magnitude of my clients results. II’’m not here to argue my opinion versus your m not here to argue my opinion versus your opinion. opinion. Please ask questions. Please ask questions. II’’ll explain my views but am unlikely to ll explain my views but am unlikely to change them.change them.

My Personal Information FilterMy Personal Information Filter……

At this point there is so much information available At this point there is so much information available ––that you NEED to filter out as much as you take on that you NEED to filter out as much as you take on board.board.

My personal filter is to heavily prioritize information My personal filter is to heavily prioritize information that comes from that comes from ““Real WorldReal World”” Practitioners whose Practitioners whose livelihood depends upon delivering results or solving livelihood depends upon delivering results or solving problems (and Iproblems (and I’’m a m a fanaticfanatic for proof).for proof).

Anyone can criticize a method Anyone can criticize a method –– but only a few ever but only a few ever actually improve a methodactually improve a method

In 1990 In 1990 -- $33 BILLION DOLLARS $33 BILLION DOLLARS was spent on weight losswas spent on weight loss

By 2004 By 2004 –– the amount spent on the amount spent on weight loss PRODUCTS alone (not weight loss PRODUCTS alone (not

training, diets or surgery) was training, diets or surgery) was estimated to be estimated to be

$46.3 BILLION DOLLARS$46.3 BILLION DOLLARS

Current estimates suggest that in Current estimates suggest that in 2006 the US public will have spent a 2006 the US public will have spent a

combined amount (products, combined amount (products, training, diets and surgery) of training, diets and surgery) of

$100 BILLION Dollars$100 BILLION Dollars

on weight losson weight loss..

““At any given time, approximately 45% of At any given time, approximately 45% of women and 30% of men in the United States are women and 30% of men in the United States are attempting to lose weightattempting to lose weight””

Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors

Alain J. Nordmann, MD, MSc; Abigail Nordmann, BS; Matthias Briel, MD; Ulrich Keller, MD;William S. Yancy, Jr, MD, MSH; Bonnie J. Brehm, PhD; Heiner C. Bucher, MD, MPH

The number one reason for hiring a trainer is The number one reason for hiring a trainer is still still …………

WEIGHT LOSSWEIGHT LOSS

YetYet………………..

Less than 0.5% of the fitness industry is Less than 0.5% of the fitness industry is financially independent.financially independent.

Less than 5% of fitness coaches are making six Less than 5% of fitness coaches are making six figures.figures.

The fitness industry as a whole is NOT servicing The fitness industry as a whole is NOT servicing the weight loss market effectively. The numbers the weight loss market effectively. The numbers dondon’’t lie.t lie.

We need to STOP pretending that the methods We need to STOP pretending that the methods that that ““MOSTMOST”” trainers are using are worthwhiletrainers are using are worthwhile

What this seminar will coverWhat this seminar will cover……..

1.1. We will DESTROY the myths that surround this We will DESTROY the myths that surround this topictopic

2.2. We will demonstrate exactly what is wrong with We will demonstrate exactly what is wrong with traditional and popular fat loss programstraditional and popular fat loss programs

3.3. We will show exactly how to create a fast, effective fat We will show exactly how to create a fast, effective fat loss training program.loss training program.

4.4. All supported with scientific proof and real world All supported with scientific proof and real world examples.examples.

My StoryMy Story……..

A quick trip through historyA quick trip through history……1970 1970 –– the videocassette was createdthe videocassette was created1976 1976 –– VHS format was developed VHS format was developed

1995 1995 –– DVD was finalizedDVD was finalized2006 2006 –– HiHi--def DVD and def DVD and BluBlu--Ray Discs were releasedRay Discs were released

1998 1998 –– TiVoTiVo began public trialsbegan public trials2000 2000 –– DVR (DVR (TiVoTiVo) became widespread) became widespread2006 2006 –– DVR became commonplace (more than 55% DVR became commonplace (more than 55% of the US)of the US)

Exercise HistoryExercise History1968 1968 –– Kenneth Cooper published Kenneth Cooper published ““AerobicsAerobics””1970 1970 –– Published Published ““The New AerobicsThe New Aerobics””1972 1972 –– Aerobics For WomenAerobics For Women1977 1977 –– The Aerobics WayThe Aerobics Way1982 1982 –– The Aerobics Program for Total Well BeingThe Aerobics Program for Total Well Being1985 1985 –– Running without FearRunning without Fear1988 1988 –– The New Aerobics for WomenThe New Aerobics for Women1999 1999 –– Regaining the Power of your Youth at Any AgeRegaining the Power of your Youth at Any Age

Aerobics for Health?Aerobics for Health?1987 1987 –– ““People who followed my exercise guidelines People who followed my exercise guidelines exactly, but ignored their diet and their weightexactly, but ignored their diet and their weight……had had heart attacks at age 55heart attacks at age 55””-- K. CooperK. Cooper

““followed my exercise guidelines EXACTLYfollowed my exercise guidelines EXACTLY…”…”““ignoredignored……their weighttheir weight”…”… ??

1992 1992 –– ““Research has shown that strenuous aerobic Research has shown that strenuous aerobic exercise is associated with exercise is associated with oxidative stressoxidative stress and and tissue tissue damagedamage””–– K. CooperK. Cooper

1992 1992 –– ““the bodythe body’’s need for oxygen during aerobic s need for oxygen during aerobic exercise seems to produce free radicals which can result exercise seems to produce free radicals which can result in DNA damage, cancer, direct damage to muscle tissue in DNA damage, cancer, direct damage to muscle tissue and make the cells more susceptible to agingand make the cells more susceptible to aging””-- K. CooperK. Cooper

2000 2000 –– ““there is there is no correlationno correlation between aerobic between aerobic endurance performance and health, longevity or endurance performance and health, longevity or heart disease protectionheart disease protection””--K. CooperK. Cooper

Aerobics for Health?Aerobics for Health?

Why did we stop listening to Dr Cooper in 1968 ?Why did we stop listening to Dr Cooper in 1968 ?

If we applied that same learning style to our If we applied that same learning style to our television technology we would still be using television technology we would still be using BetamaxBetamax cassette tapes.cassette tapes.

Energy expenditureEnergy expenditureDaily energy expenditure consists of three Daily energy expenditure consists of three components: Resting metabolic rate (RMR components: Resting metabolic rate (RMR –– the the sum of BMR plus basic living), dietsum of BMR plus basic living), diet--induced induced thermogenesis (DIT) and energy cost of physical thermogenesis (DIT) and energy cost of physical activityactivity

10% Dietary induced

20 - 30% Activity induced

60-70% Resting Metabolic Rate

The The HIERARCHYofHIERARCHYof Fat Loss Fat Loss ……

1.1. Correct NutritionCorrect Nutrition

2.2. See Number 1See Number 1

3.3. Activities that burn calories, maintain/promote Activities that burn calories, maintain/promote muscle mass and elevate metabolism muscle mass and elevate metabolism

4.4. Activities that burn calories and elevate Activities that burn calories and elevate metabolismmetabolism

5.5. Activities that burn calories but donActivities that burn calories but don’’t necessarily t necessarily maintain muscle or elevate metabolismmaintain muscle or elevate metabolism

Five Factors for Fat Loss TrainingFive Factors for Fat Loss Training……1.1. Metabolic resistance trainingMetabolic resistance training2.2. High Intensity Anaerobic Interval trainingHigh Intensity Anaerobic Interval training3.3. High Intensity Aerobic Interval TrainingHigh Intensity Aerobic Interval Training4.4. Steady State High Intensity Aerobic TrainingSteady State High Intensity Aerobic Training5.5. Steady State Low Intensity Aerobic TrainingSteady State Low Intensity Aerobic Training

------------------------------------------------------------------------------------------------------

If I have only 3 hours per week If I have only 3 hours per week -- only use # 1.only use # 1.If I have 4If I have 4--5 hours 5 hours -- use #1 and # 2use #1 and # 2If I have 5If I have 5--6 hours available 6 hours available -- add # 3add # 3If I have 6If I have 6--8 hours available 8 hours available -- add #4add #4If I have more than that If I have more than that –– add # 5add # 5

Effective Fat Loss ProgrammingEffective Fat Loss Programming

LetLet’’s start with a questions start with a question…………....

How much do How much do YOUYOU know about Fat Loss?know about Fat Loss?

Q: If we create a caloric deficit of Q: If we create a caloric deficit of ““XX””amount amount –– we will lose we will lose ““YY”” amount of fat?amount of fat?

((i.ei.e the caloric deficit = the fat loss, a 3500 the caloric deficit = the fat loss, a 3500 calorie deficit = one pound of fat loss)calorie deficit = one pound of fat loss)

True or False?True or False?

FALSEFALSE

In a study of meal frequency, it has been shown In a study of meal frequency, it has been shown that a group eating 6 meals per day lost more fat that a group eating 6 meals per day lost more fat than a group eating 2 meals per day than a group eating 2 meals per day –– despite despite calories being equal.calories being equal.

Scand J Med Scand J Med SciSci Sports.Sports. 1996 Oct;6(5):2651996 Oct;6(5):265--72. 72.

Effects of meal frequency on body composition during weight contEffects of meal frequency on body composition during weight control rol in boxers.in boxers.IwaoIwao S, Mori K, Sato Y.S, Mori K, Sato Y.

First Division of Health Promotion Science, Graduate School of First Division of Health Promotion Science, Graduate School of Medicine, Nagoya University, Japan.Medicine, Nagoya University, Japan.

This study showed that irregular meal intake was This study showed that irregular meal intake was associated with a lower thermic effect of feeding associated with a lower thermic effect of feeding than a regular meal pattern (6 meals per day) than a regular meal pattern (6 meals per day) despite total meals per week being the same.despite total meals per week being the same.

““The reduced TEF withThe reduced TEF with the irregular meal frequency may the irregular meal frequency may lead to weight gain in the long termlead to weight gain in the long term””. .

FarshchiFarshchi HR, Taylor MA, Macdonald IA.HR, Taylor MA, Macdonald IA.Decreased thermic effect of food after an irregular compared witDecreased thermic effect of food after an irregular compared with a h a regular meal pattern in healthy lean women.regular meal pattern in healthy lean women.IntInt J J ObesObes RelatRelat MetabMetab DisordDisord. 2004 May;28(5):653. 2004 May;28(5):653--60. 60.

Q: A calorie is a calorie. With the same Q: A calorie is a calorie. With the same meal frequency, as long as we adjust the meal frequency, as long as we adjust the ““calories in vs. calories outcalories in vs. calories out”” we will see the we will see the same fat loss. same fat loss. (i.e. proteins, (i.e. proteins, carbscarbs and fat content and fat content doesndoesn’’t really matter).t really matter).

True or False?True or False?

FALSEFALSE

At the SAME caloric intake, a Low carbohydrate diet resulted in significantly greater fat loss (and participant retention) than a low fat diet.

Annals of Internal MedicineA Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and HyperlipidemiaWilliam S. Yancy Jr., MD, MHS; Maren K. Olsen, PhD; John R. Guyton, MD; Ronna P. Bakst, RD; and Eric C. Westman, MD, MHS

2004 May 18;140(10):769-77.

Other studiesOther studiesIsocaloricIsocaloric reduced carbohydrate (CHO) vs. higher carbohydrate reduced carbohydrate (CHO) vs. higher carbohydrate

investigationsinvestigations

ReferenceReference %CHO%CHO %CHO%CHO Wt. Wt. loss(kgloss(kg) ) ±± SEMSEM

LowLow HighHigh Low CHO armLow CHO arm High CHO armHigh CHO armRabastRabast et al (1978) et al (1978) 1010 68 68 14.0 14.0 ±± 1.41.4 9.8 9.8 ±± 1.01.0RabastRabast et al (1981) et al (1981) 12 12 70 70 12.5 12.5 ±± 0.90.9 9.5 9.5 ±± 0.7 0.7 GolayGolay, , AllazAllaz et al (1996) et al (1996) 15 15 45 45 8.9 8.9 ±± 0.6 0.6 7.5 7.5 ±± 0.5 0.5 GolayGolay, , EigenheerEigenheer et al (1996) et al (1996) 2525 45 45 10.2 10.2 ±± 0.7 0.7 8.6 8.6 ±± 0.80.8Layman et al (2003)Layman et al (2003) 44 44 59 59 7.5 7.5 ±± 1.41.4 7.0 7.0 ±± 1.41.4Baba et al (1999)Baba et al (1999) 25 25 6868 8.3 8.3 ±± 0.70.7 6.0 6.0 ±± 0.60.6Lean et al (1997)Lean et al (1997) 35 35 58 58 6.8 6.8 ±± 0.80.8 5.6 5.6 ±± 0.80.8Young et al (1971)Young et al (1971) 7 7 23 23 16.2 16.2 ±± 0.90.9 11.9 11.9 ±± 0.80.8Greene et al (2003)Greene et al (2003) 55 55 55 10.4 10.4 ±± 2.12.1 7.7 7.7 ±± 1.11.1BrehmBrehm et al (2003)*et al (2003)* 8.5 8.5 ±± 1.01.0 3.9 3.9 ±± 1.01.0BrehmBrehm et al (2005)*et al (2005)* 9.89.8 ±± 0.70.7 6.1 6.1 ±± 0.9 0.9 VolekVolek et al (2004)*et al (2004)* 1010 6060 8.0 8.0 ±± 1.01.0 4.5 4.5 ±± 1.0 1.0

*: Reduced *: Reduced carbcarb group actually consumed MORE calories than the high group actually consumed MORE calories than the high carbcarb groupgroup

Q: The addition of aerobic training to a Q: The addition of aerobic training to a caloric deficit (through diet) will caloric deficit (through diet) will increase increase calories burnedcalories burned and therefore increase fat and therefore increase fat lost.lost.

True or False?True or False?

FALSEFALSE

Three Month StudyThree Month Study

The addition of 45 minutes of aerobic The addition of 45 minutes of aerobic exercise at 78% Max Heart Rate 5 days a exercise at 78% Max Heart Rate 5 days a week for 12 weeks had NO EFFECT over week for 12 weeks had NO EFFECT over dieting alone.dieting alone.

IntInt J Sport J Sport NutrNutr.. 1998 Sep;8(3):2131998 Sep;8(3):213--22.22.

Influence of diet and/or exercise on body composition and Influence of diet and/or exercise on body composition and cardiorespiratorycardiorespiratory fitness in obese women.fitness in obese women.

Utter AC, Utter AC, NiemanNieman DC, DC, ShannonhouseShannonhouse EM, Butterworth DE, EM, Butterworth DE, NiemanNieman CNCN

Six Month StudySix Month StudyTwo groups:Two groups:Diet OnlyDiet OnlyDiet plus aerobic exercise (50 Diet plus aerobic exercise (50 minsmins, 5 days per week), 5 days per week)

No additional effect of aerobic exercise on body No additional effect of aerobic exercise on body compositioncomposition

J J ClinClin EndocrinolEndocrinol MetabMetab. 2007 Jan 2. 2007 Jan 2Effect of calorie restriction with or without exercise on body Effect of calorie restriction with or without exercise on body composition and fat distribution.composition and fat distribution.Redman et alRedman et al

Twelve Month StudyTwelve Month Study

Six hours of aerobic training per week for one year. Six hours of aerobic training per week for one year. (60 (60 minsmins per day, six days per week)per day, six days per week)

Average weight loss after one year was 3.5lbs or about Average weight loss after one year was 3.5lbs or about 0.3lbs per month0.3lbs per month

3.08lbs for women and 3.96lbs for men.3.08lbs for women and 3.96lbs for men.

Obesity 2007 June Obesity 2007 June -- 15:149615:1496--1512.1512.Exercise Effect on Weight and Body Fat in Men and Exercise Effect on Weight and Body Fat in Men and Women.Women.McTiernanMcTiernan et alet al

Q: If diet (total caloric and macronutrient Q: If diet (total caloric and macronutrient intake) is a constant, then intake) is a constant, then the more the more calories you burncalories you burn during training, during training, the the more fat you will lose..more fat you will lose..

True or False?True or False?

FALSEFALSE

20 weeks endurance training 20 weeks endurance training vsvs 15 weeks Interval 15 weeks Interval trainingtrainingEnergy cost of endurance training = 28,661 calories. Energy cost of endurance training = 28,661 calories. Interval Training = 13,614 calories (less than half)Interval Training = 13,614 calories (less than half)The interval training group showed a NINE TIMES The interval training group showed a NINE TIMES greater loss in subcutaneous fat than the endurance greater loss in subcutaneous fat than the endurance group (when corrected for energy cost)group (when corrected for energy cost)

Tremblay A, Tremblay A, SimoneauSimoneau JA, Bouchard C.JA, Bouchard C.Impact of exercise intensity on body fatness and skeletal muscleImpact of exercise intensity on body fatness and skeletal musclemetabolism.metabolism.Metabolism. 1994 Jul;43(7):814Metabolism. 1994 Jul;43(7):814--8.8.

Q: You need a caloric deficit to lose fat, Q: You need a caloric deficit to lose fat, and a caloric surplus to gain muscle. and a caloric surplus to gain muscle. Therefore it is impossible to do both at the Therefore it is impossible to do both at the same time.same time.

True or False?True or False?

FALSEFALSE

Donnelly JE, Sharp T, Donnelly JE, Sharp T, HoumardHoumard J, Carlson MG, Hill JO, J, Carlson MG, Hill JO, Whatley J,E, Israel RG Whatley J,E, Israel RG Muscle hypertrophy with largeMuscle hypertrophy with large--scale weight loss and resistance scale weight loss and resistance training.training.Am J Am J ClinClin NutrNutr. 1993 Oct;58(4):561. 1993 Oct;58(4):561--5.5.

This study put the participants on an 800 calorie per This study put the participants on an 800 calorie per day liquid diet for 90 days. day liquid diet for 90 days. Average weight loss over the 90 day period was 35lbs Average weight loss over the 90 day period was 35lbs

All subjects increased the cross sectional area of their All subjects increased the cross sectional area of their muscle fibers significantly. muscle fibers significantly.

It appears that weight training can produce hypertrophy It appears that weight training can produce hypertrophy in skeletal muscle (and therefore increases in in skeletal muscle (and therefore increases in metabolism) even during severe energy restriction and metabolism) even during severe energy restriction and largelarge--scale weight loss.scale weight loss.

DemlingDemling RH, RH, DeSantiDeSanti L. L. Effect of a hypocaloric diet, increased protein intake and resisEffect of a hypocaloric diet, increased protein intake and resistance tance training on lean mass gains and fat mass loss in overweight politraining on lean mass gains and fat mass loss in overweight police ce officers.officers.Ann Ann NutrNutr MetabMetab. 2000;44(1):21. 2000;44(1):21--9.9.

Three groups following a Three groups following a hypocalorichypocaloric diet for 12 weeks. diet for 12 weeks. Group one was a diet only group.Group one was a diet only group.Group two was diet, plus resistance exercise plus whey supplemenGroup two was diet, plus resistance exercise plus whey supplement. t. Group three was identical to group two although they used a caseGroup three was identical to group two although they used a casein in protein supplement. protein supplement.

After 12 weeks the diet only group had a loss of 5.5lbs of fat wAfter 12 weeks the diet only group had a loss of 5.5lbs of fat with no ith no change in lean mass. (change in lean mass. (5.5lbs total weight loss5.5lbs total weight loss))The resistance plus whey group had a total fat loss of 9.2lbs anThe resistance plus whey group had a total fat loss of 9.2lbs and a d a lean mass gain of 4.4lbs. (lean mass gain of 4.4lbs. (4.8 lbs total weight loss4.8 lbs total weight loss))The resistance plus casein group showed a total fat loss of 15.4The resistance plus casein group showed a total fat loss of 15.4lbs lbs and a lean muscle gain of 8.8lbs. (6.6lbs total weight loss)and a lean muscle gain of 8.8lbs. (6.6lbs total weight loss)

Q: There is nothing you can rub on your Q: There is nothing you can rub on your skin that can reduce your fat storesskin that can reduce your fat stores

True or False?True or False?

FALSEFALSE

ArmaniniArmanini D, D, NacamulliNacamulli D, D, FranciniFrancini--PesentiPesenti F, F, BattaginBattagin G, G, RagazziRagazzi E, Fiore C.E, Fiore C.Glycyrrhetinic acid, the active principle of licorice, can Glycyrrhetinic acid, the active principle of licorice, can reduce the thickness of subcutaneous thigh fat through reduce the thickness of subcutaneous thigh fat through topical application.topical application.Steroids. 2005 Jul;70(8):538Steroids. 2005 Jul;70(8):538--42. 42. EpubEpub 2005 Apr 12. 2005 Apr 12.

Treated one thigh with the glycyrrhetinic acid cream, and Treated one thigh with the glycyrrhetinic acid cream, and the other with a placebo. the other with a placebo. After one month the difference was significant.After one month the difference was significant.

Caruso MKCaruso MK, , PekarovicPekarovic SS, , RaumRaum WJWJ, , Greenway FGreenway F. . Topical fat reduction from the waist.Topical fat reduction from the waist.

Diabetes Diabetes ObesObes MetabMetab.. 2007 May;9(3):3002007 May;9(3):300--3.3.

2 groups 2 groups –– both groups exercised and ate 1200 both groups exercised and ate 1200 calscalsper day for 12 weeks. One group applied an per day for 12 weeks. One group applied an aminophyllineaminophylline cream to the midsection.cream to the midsection.The reduction in waist circumference was 11 +/The reduction in waist circumference was 11 +/-- 1.0 1.0 cm in the cm in the aminophyllineaminophylline cream group and cream group and 5.0 +/5.0 +/-- 0.6 cm in the control group 0.6 cm in the control group

Q: Is Q: Is ““Spot ReductionSpot Reduction”” through exercise through exercise possible?possible?

YESYES

StallknechtStallknecht B, B, DelaDela F, F, HelgeHelgeAre blood flow and Are blood flow and lipolysislipolysis in subcutaneous in subcutaneous adipose tissue influenced by contractions in adipose tissue influenced by contractions in adjacent muscles in humans?adjacent muscles in humans?Am J Physiol Am J Physiol EndocrinolEndocrinol MetabMetab. 2006 Sep 19; . 2006 Sep 19;

Study showed blood flow and Study showed blood flow and lipolysislipolysis are are generally higher in subcutaneous tissue adjacent generally higher in subcutaneous tissue adjacent to contracting as opposed to resting muscle to contracting as opposed to resting muscle

Q: Are there any supplements (besides casein) that Q: Are there any supplements (besides casein) that can enhance fat loss?can enhance fat loss?

YESYES

CouetCouet C, C, DelarueDelarue J, Ritz P, Antoine JM, J, Ritz P, Antoine JM, LamisseLamisse F. F. Effect of dietary fish oil on body fat mass and basal fat Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults.oxidation in healthy adults.IntInt J J ObesObes RelatRelat MetabMetab DisordDisord.. 1997 Aug;21(8):6371997 Aug;21(8):637--43.43.

Subjects were fed a control diet for three weeksSubjects were fed a control diet for three weeksSubsequently Subsequently –– the diet was changed the diet was changed –– 6g of fat was 6g of fat was replaced by 6g of fish oil (replaced by 6g of fish oil (total calories remained total calories remained unchangedunchanged))

Fat oxidation increased and the subjects lost an average Fat oxidation increased and the subjects lost an average of 2lbs of fat in the following three week period.of 2lbs of fat in the following three week period.

Hill AM, Buckley JD, Murphy KJ, Howe PR.Hill AM, Buckley JD, Murphy KJ, Howe PR.

Combining fishCombining fish--oil supplements with regular exercise oil supplements with regular exercise improves body composition improves body composition Am J Am J ClinClin NutrNutr. 2007 May;85(5):1267. 2007 May;85(5):1267--74. 74.

Study showed that fish oil at 6g per day (1.9g of omega 3) Study showed that fish oil at 6g per day (1.9g of omega 3) reduced body fat levels INDEPENDENT of exercisereduced body fat levels INDEPENDENT of exercise

DogmaDogma

Myths, BS and crappy recommendationsMyths, BS and crappy recommendations

Fasted aerobic trainingFasted aerobic training

Q: If steady state aerobic exercise barely works for Q: If steady state aerobic exercise barely works for fat loss anyway, why would it magically work fat loss anyway, why would it magically work better just because you havenbetter just because you haven’’t eaten in a while?t eaten in a while?

Q: Does substrate utilization during exercise have Q: Does substrate utilization during exercise have any effect whatsoever on total fat lost?any effect whatsoever on total fat lost?

This has all come from the misunderstanding of This has all come from the misunderstanding of the fat burning zone.the fat burning zone.

Fat Burning Zone on TrialFat Burning Zone on TrialPeak fat oxidation has been shown to occur Peak fat oxidation has been shown to occur during exercise at 63% VO2 max. This peak during exercise at 63% VO2 max. This peak level got progressively less beyond that point, level got progressively less beyond that point, and was minimal at 82% VO2 max, near the and was minimal at 82% VO2 max, near the lactate threshold of 87%lactate threshold of 87%

AchtenAchten J, J, JeukendrupJeukendrup AE. AE. Relation between plasma lactate concentration and fat oxidation Relation between plasma lactate concentration and fat oxidation rates over a wide range of exercise intensities. rates over a wide range of exercise intensities. IntInt J Sports Med. J Sports Med. 2004 Jan;25(1):322004 Jan;25(1):32--7.7.

MisinterpretedMisinterpreted……..It has been widely misconstrued that a greater net It has been widely misconstrued that a greater net amount of fat is burned through lower to moderate amount of fat is burned through lower to moderate intensity work, regardless of study duration and intensity work, regardless of study duration and endpoints assessed. endpoints assessed.

There has been misinterpretation of TOTAL fat There has been misinterpretation of TOTAL fat oxidation with proportional fat oxidation.oxidation with proportional fat oxidation.

The The postexercisepostexercise period has been overlooked. period has been overlooked. No distinction is ever made between duringNo distinction is ever made between during--exercise fat exercise fat oxidation, recovery period fat oxidation, total fat oxidation, recovery period fat oxidation, total fat oxidation by the end of a 24oxidation by the end of a 24--hr period, and most hr period, and most importantly, a longer term of several weeksimportantly, a longer term of several weeks

……the underlying mistakethe underlying mistake……

Focusing on stored fuel usage during training Focusing on stored fuel usage during training instead of focusing on optimally partitioning instead of focusing on optimally partitioning exogenous fuel for maximal lipolytic effect exogenous fuel for maximal lipolytic effect around the clock.around the clock.

In other words In other words –– burning fat during the burning fat during the OTHER 23 hours of the day.OTHER 23 hours of the day.

Research has repeatedly shown that Research has repeatedly shown that carbcarbingestion ingestion duringduring moderatemoderate--intensity (65intensity (65--75% 75% VO2 max) VO2 max) does not reduce fat oxidationdoes not reduce fat oxidationduring the first 120 min of exerciseduring the first 120 min of exercise

Coyle, et al.. Coyle, et al.. Carbohydrates during prolonged strenuous exercise can delay fatiCarbohydrates during prolonged strenuous exercise can delay fatigue.gue.J. Appl. Physiol. 59: 429J. Appl. Physiol. 59: 429--433, 1983.433, 1983.

Coyle, et al.Coyle, et al.Muscle glycogen utilization during prolonged strenuous exercise Muscle glycogen utilization during prolonged strenuous exercise when fed when fed carbohydrate. carbohydrate. J. Appl. Physiol.. 6:165J. Appl. Physiol.. 6:165--172, 1986172, 1986

This study examined the effect of a duringThis study examined the effect of a during--training solution of training solution of highhigh--glycemic glycemic carbscarbs on moderately trained men undergoing on moderately trained men undergoing either low intensity exercise (25% VO2 max) or higheither low intensity exercise (25% VO2 max) or high--moderate moderate intensity (68% VO2 max). intensity (68% VO2 max).

Subjects completed a 2Subjects completed a 2--hr cycling bout, and ingested the hr cycling bout, and ingested the carbohydrate solution at 30, 60, and 90 minutes in.carbohydrate solution at 30, 60, and 90 minutes in.

In the lowIn the low--intensity treatment, fat oxidation was not reduced intensity treatment, fat oxidation was not reduced below fastedbelow fasted--state control groupstate control group’’s levels until 80s levels until 80--90 min of 90 min of exercise. exercise.

In the 68% group, no difference in fat oxidation was seen In the 68% group, no difference in fat oxidation was seen whether subjects were fasted or fed throughout the trial.whether subjects were fasted or fed throughout the trial.

Horowitz JF, et al. Horowitz JF, et al. Substrate metabolism when subjects are fed carbohydrate during eSubstrate metabolism when subjects are fed carbohydrate during exercise. xercise. Am J Physiol. 1999 May;276(5 Pt 1):E828Am J Physiol. 1999 May;276(5 Pt 1):E828--35.35.

SummarySummary

At moderate intensities (63At moderate intensities (63--68% VO2 max) 68% VO2 max) carbscarbsduringduring exercise do not reduce fat oxidation for at least exercise do not reduce fat oxidation for at least the first 80the first 80--120 minutes of continuous exercise.120 minutes of continuous exercise.

At the established intensity level of peak fat oxidation At the established intensity level of peak fat oxidation (~63% VO2 max), (~63% VO2 max), carbohydrate increases performance carbohydrate increases performance without any suppression of fat oxidationwithout any suppression of fat oxidation..

CarbCarb Intake During Exercise = Increased Performance Intake During Exercise = Increased Performance Increased Performance = More Work PerformedIncreased Performance = More Work PerformedMore Work Performed = More Calories BurnedMore Work Performed = More Calories Burned

So what does workSo what does work……??We know that We know that

1.1. Increased meal frequencyIncreased meal frequency2.2. A reduced carbohydrate diet, (low insulin?)A reduced carbohydrate diet, (low insulin?)3.3. Interval training Interval training 4.4. Resistance trainingResistance training5.5. And possibly casein, fish oil (omega 3) and And possibly casein, fish oil (omega 3) and

CLA supplementationCLA supplementation

…… allows for the greatest amount of fat loss.allows for the greatest amount of fat loss.

Interval training works because it is Interval training works because it is metabolically demanding. It works via metabolically demanding. It works via ““metabolic disturbancemetabolic disturbance””..

How does resistance training work ?How does resistance training work ?

GeliebterGeliebter A, Maher MM, A, Maher MM, GeraceGerace L, L, GutinGutin B, B, HeymsfieldHeymsfieldSB, SB, HashimHashim SA.SA.Effects of strength or aerobic training on body Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects.consumption in obese dieting subjects.Am J Am J ClinClin NutrNutr. 1997 Sep;66(3):557. 1997 Sep;66(3):557--63.63.

(Strength training group lost significantly more fat and (Strength training group lost significantly more fat and maintained more muscle than an maintained more muscle than an isoenergeticisoenergetic aerobic group)aerobic group)

Kramer, Kramer, VolekVolek et al.et al.Influence of exercise training on physiological and performance Influence of exercise training on physiological and performance changes with changes with

weight loss in men.weight loss in men.Med. Med. SciSci. Sports . Sports ExercExerc., Vol. 31, No. 9, pp. 1320., Vol. 31, No. 9, pp. 1320--1329, 1999.1329, 1999.

Overweight Subjects were assigned to three groups:Overweight Subjects were assigned to three groups:Diet Only, Diet plus aerobics, Diet plus aerobics plus weightsDiet Only, Diet plus aerobics, Diet plus aerobics plus weights

Diet group lost 14.6 lbs of fat in 12 weeks.Diet group lost 14.6 lbs of fat in 12 weeks.

Aerobic group lost only Aerobic group lost only oneone more pound (15.6lb) than the diet more pound (15.6lb) than the diet group (training was 3 times a week starting at 30 group (training was 3 times a week starting at 30 minsmins and and progressing to 50 minutes over the 12 weeks).progressing to 50 minutes over the 12 weeks).

The Weight Training group lost The Weight Training group lost 21.1lbs of fat21.1lbs of fat (44% and 35% (44% and 35% more than diet and aerobic only groups respectively).more than diet and aerobic only groups respectively).

BrynerBryner RW, RW, UllrichUllrich IH, IH, SauersSauers J, Donley D, Hornsby G, J, Donley D, Hornsby G, KolarKolar M, M, YeaterYeater R.R.Effects of resistance vs. aerobic training combined with an 800 Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic ratecalorie liquid diet on lean body mass and resting metabolic rate..J Am J Am CollColl NutrNutr. 1999 Apr;18(2):115. 1999 Apr;18(2):115--21.21.

Aerobic group: 4 hours per weekAerobic group: 4 hours per weekResistance training group: 2Resistance training group: 2--4 sets of 84 sets of 8--15 reps. 10 exercises, 15 reps. 10 exercises, three times per week.three times per week.

V02 max V02 max increased equallyincreased equally in both groups. in both groups.

The resistance training group lost significantly more fat and diThe resistance training group lost significantly more fat and did d not lose not lose ANY LBMANY LBM, even at only 800 calories per day. , even at only 800 calories per day.

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

AfterburnAfterburn

Effective fat loss programming hinges on the Effective fat loss programming hinges on the understanding of EPOC.understanding of EPOC.

EPOC (Excess PostEPOC (Excess Post--Exercise Oxygen Exercise Oxygen Consumption) is defined scientifically as the Consumption) is defined scientifically as the ““recovery of metabolic rate back to prerecovery of metabolic rate back to pre--exercise exercise levelslevels”” and and ““can require several minutes for light can require several minutes for light exercise and several hours for hard intervalsexercise and several hours for hard intervals..””

SchuenkeSchuenke MD, MD, MikatMikat RP, McBride JM.RP, McBride JM.Effect of an acute period of resistance exercise on Effect of an acute period of resistance exercise on excess postexcess post--exercise oxygen consumption: implications exercise oxygen consumption: implications for body mass management.for body mass management.EurEur J Appl Physiol. 2002 Mar;86(5):411J Appl Physiol. 2002 Mar;86(5):411--7. 7. EpubEpub 2002 2002 Jan 29.Jan 29.

This study used a circuit training protocol of 3 This study used a circuit training protocol of 3 exercises for 4 sets of 10 reps each (12 total sets) in 31 exercises for 4 sets of 10 reps each (12 total sets) in 31 minsmins..

EPOC was elevated significantly for EPOC was elevated significantly for 38 hours38 hours post post workoutworkout

Putting it all togetherPutting it all together

The only truly limited, nonThe only truly limited, non--renewable resource renewable resource you have is :you have is :

TIMETIME

Therefore we have to have a Therefore we have to have a HIERARCHYHIERARCHY……

1.1. Correct NutritionCorrect Nutrition

2.2. See Number 1See Number 1

3.3. Activities that burn calories, maintain/promote Activities that burn calories, maintain/promote muscle mass and elevate metabolism muscle mass and elevate metabolism

4.4. Activities that burn calories and elevate Activities that burn calories and elevate metabolismmetabolism

5.5. Activities that burn calories but donActivities that burn calories but don’’t necessarily t necessarily maintain muscle or elevate metabolismmaintain muscle or elevate metabolism

So for trainingSo for training……1.1. Metabolic resistance trainingMetabolic resistance training2.2. Interval based high intensity Anaerobic cardio Interval based high intensity Anaerobic cardio

trainingtraining3.3. Interval Based high intensity Aerobic TrainingInterval Based high intensity Aerobic Training4.4. Steady State High Intensity Aerobic TrainingSteady State High Intensity Aerobic Training5.5. Steady State Low Intensity Aerobic TrainingSteady State Low Intensity Aerobic Training

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If I have only 3 hours per week If I have only 3 hours per week -- only use # 1.only use # 1.If I have 4If I have 4--5 hours 5 hours -- use #1 and # 2use #1 and # 2If I have 5If I have 5--6 hours available 6 hours available -- add # 3add # 3If I have 6If I have 6--8 hours available 8 hours available -- add #4add #4If I have more than that If I have more than that –– add # 5add # 5

Putting it all together..Putting it all together..

Maximize the benefits of your resistance training Maximize the benefits of your resistance training program by creating program by creating maximal metabolic maximal metabolic disturbance.disturbance.Characterized by:Characterized by:

Heavy resistanceHeavy resistanceTime under tension approaching 60sTime under tension approaching 60sShort/incomplete rest periodsShort/incomplete rest periodsThe use of alternating sets/miniThe use of alternating sets/mini--circuits to circuits to maximize work densitymaximize work density

For example..For example..A1:A1: SquatsSquats 22--33 xx 88--12 reps12 reps 60s rest60s restA2:A2: Push upsPush ups 22--33 xx 88--12 reps12 reps 60s rest60s rest

If each set takes approximately one minute, the lower body If each set takes approximately one minute, the lower body and upper body both get approximately 3 minutes between and upper body both get approximately 3 minutes between sets. This allows you to use very heavy weights.sets. This allows you to use very heavy weights.

However, the actual rest is only 60 seconds.However, the actual rest is only 60 seconds.

By pairing upper and lower body in an alternating fashion By pairing upper and lower body in an alternating fashion we can drastically increase total work done, and therefore we can drastically increase total work done, and therefore total calories burned.total calories burned.

This in turn increases the EPOC significantlyThis in turn increases the EPOC significantly

A sequence of 4A sequence of 4--8 exercises performed 38 exercises performed 3--4 times 4 times per week in superset, triper week in superset, tri--set or circuit fashion, set or circuit fashion, with 2with 2--3 interval cardio sessions (either post 3 interval cardio sessions (either post workout or on separate days) has repeatedly workout or on separate days) has repeatedly been shown in our facility to be the most been shown in our facility to be the most effective fat loss training program.effective fat loss training program.

Combined with a reduced refinedCombined with a reduced refined--carbohydrate carbohydrate diet, this plan can easily result in 1diet, this plan can easily result in 1--3lbs of fat 3lbs of fat loss per week.loss per week.

Thank youThank you

Alwyn CosgroveAlwyn CosgroveResults FitnessResults Fitness

24420 Walnut Street24420 Walnut StreetNewhall, CA 91321Newhall, CA 91321

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