Research Review: Fat Loss For Seniors

Study, Weight Loss No Comments »

This is an interesting study that helps to highlight the difference between WEIGHT loss and FAT loss.

(Losing fat will change your appearance and improve your health much more than just losing “weight”)

Scientists at the University of Rhode Island showed that weight training plus diet help seniors lose almost nine pounds of fat, while a diet-only group lost less than one pound of fat in the same time span.

For this study the researchers separated 27 overweight and obese seniors into two groups.  The first group followed the 10 week Dietary Approaches to Stop Hypertension (DASH) diet.

The second group followed the DASH diet plus moderate intensity resistance training.

Now, I’m not a huge fan of the DASH diet – there are too many grains and modified dairy products, not enough healthy proteins, and too many fruits and not enough vegetables for weight loss and lowering heart disease risk.  That said, following ANY kind of structured diet will give you better results than just “winging it.”  On to the study results…

Even though the study says there was no significant difference in weight loss between the two groups, look at the numbers:

Diet only: 2 kg (4.4 pounds) lost

Diet plus strength training: 3.6 kg (7.92 pounds) lost

I’d say that losing almost twice as much weight is a “significant difference”!

Time for the body fat loss results:

Diet only: 0.2 kg (.44 pounds) lost

Diet plus strength training: 4.1 kg (9.02 pounds) lost

So… adding strength training to the diet resulted in eight and a half pounds more of FAT loss!

And finally, what were the differences in lean mass gains?

Diet only: 1.4 kg (3.08 pounds) of muscle LOST

Diet plus strength training: 0.8kg (1.76 pounds) of muscle GAINED

Since this study was done on seniors, I just want to point out that lean muscle is extremely important for a higher quality of life.  It is more independence, faster metabolism, less risk of injury, and greater protection from neural degeneration to have more lean muscle.

Oh, both groups improved their 400m (lap around a track) time, but the diet-only group got weaker while the diet+training group got stronger.

What we can see from this study is that purely focusing on diet and “weight loss” is not going to be as effective as diet, resistance training, and focusing on “fat loss.”

Here is the reference:

Eur J Appl Physiol. 2010 Feb 19. Effect of moderate intensity resistance training during weight loss on body composition and physical performance in overweight older adults. Avila JJ, Gutierres JA, Sheehy ME, Lofgren IE, Delmonico MJ.

Swearing, Lactic Acid, And Exercise

Exercise, Study 4 Comments »

I remember the morning clearly.  I called my little sister on the way home from the gym and said, “You know that sweet southern girl I was telling you about?  She said the F-WORD during her workout this morning!

The sweet, slow-talking girl I was talking about is Deirdre Reid, one of my first clients in Carson City:

And the exercise that made her swear?  Negative Chin Ups:

Why do I bring this up?

Well, two reasons:

  1. To tell an embarrassing story about Deirdre
  2. I needed a way to introduce a study on swearing and exercise

If you exercise hard at all, you’ve probably at least felt like swearing (even if you didn’t out loud :))

And here’s something cool: A study from last August showed that swearing helps you tolerate pain!

Stephens R, Atkins J, Kingston A. (2009). Swearing as a response to pain. Neuroreport. 2009 Aug 5;20(12):1056-60.

The pain from exercise comes from a build-up of lactic acid.  All this means is that you’re exercising and producing lactate faster than your body can remove it, and that’s a GOOD THING.

That lactic acid does make your muscles burn and prompt a few swear words, but it has some cool benefits for your body transformation, such as:

  • Increased testosterone production (good for men and women)
  • Increased Human Growth Hormone (burns fat and keeps you young!)
  • Helps you use carbohydrates more efficiently
  • Fuels your brain during exercise

The abstract from the swearing and pain study is, well…. abstract:

Although a common pain response, whether swearing alters individuals’ experience of pain has not been investigated. This study investigated whether swearing affects cold-pressor pain tolerance (the ability to withstand immersing the hand in icy water), pain perception and heart rate. In a repeated measures design, pain outcomes were assessed in participants asked to repeat a swear word versus a neutral word. In addition, sex differences and the roles of pain catastrophising, fear of pain and trait anxiety were explored. Swearing increased pain tolerance, increased heart rate and decreased perceived pain compared with not swearing. However, swearing did not increase pain tolerance in males with a tendency to catastrophise. The observed pain-lessening (hypoalgesic) effect may occur because swearing induces a fight-or-flight response and nullifies the link between fear of pain and pain perception.

Luke’s Take Home Message:

You should be working out so freaking hard that you feel like swearing to relieve the burn!

Study: Online Bodybuilding Forum Members Are Messed Up

Exercise, Study No Comments »

In a study titled “Body Perceptions and Health Behaviors in an Online Bodybuilding Community” researchers looked at the social reality of members of a bodybuilding forum.

They analyzed forum posts to discover the social constructions, body perceptions, and health experiences of the online membership.

This is from the abstract of the study:

Our results expose an extreme social reality held by a devoted muscle-building community with a fanatical obsession with muscular hypertrophy and any accoutrement helpful in its acquisition, from nutrition and supplements to training regimes and anabolic androgenic substances. Few health costs were considered too severe in this muscular meritocracy, where the strong commanded deference and the massive dominated the social field.

Translation: The forum members were obsessed with muscle-building to the point of ignoring health in the aim of extra muscular size.

So, the next time that you’re reading facebook, a forum, or blog comments, filter everything you read to make sure you’re not being influenced by a crazy person.

(As a side note, I’ve found that almost no one on any forum has anything useful to say, so I completely avoid them)

Here’s the study info:

Body Perceptions and Health Behaviors in an Online Bodybuilding Community. Smith, Stewart.
Qual Health Res July 2012 vol. 22 no. 7 971-985

 

Win The Battle Against Your Fat Cells

Health, Nutrition, Study, Weight Loss No Comments »

As a fitness expert, you know I’ll never promise you a pill is going to be the answer to that “jiggle in your wiggle.” If you want six pack abs you’re going to have to work for them.

BUT…

There is some very promising research out there in regards to a dietary supplement you’ve probably been hearing a lot about.

Yes, I’m talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How’s this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there’s no turning back. You’ve got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you…

But wait, there’s more!

Seriously, that’s not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don’t like Fish Oil pills because they cause you to burp like crazy. If you’ve ever taken them you know exactly what I mean. And they aren’t always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It’s been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven’t even mentioned all the amazing health benefits from this dietary supplement.

If you’re looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition’s EFA Icon.

You can try it here => Best Essential Fatty Acid

Yours in rapid fat loss,

Luke Wold

PS – Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It’s definitely a supplement with powerful fat loss properties. http:/yourprogradename.getprograde.com/icon

References:
* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

Reno Personal Training: Burn 30% More Calories With Supersets!

Exercise, Strategies, Study, Weight Loss No Comments »

A way cool study showing the calorie-burning potential of supersets was just released by Syracuse University (and was published by the Journal Of Strength And Conditioning Research).

The researchers wanted to see if superset training – like we do in our Reno Personal Training workouts for fat loss – burned more calories than traditional “straight set” resistance training – like what you may be doing now.

(If you’re not sure what a superset is, check out this article: No Rest For The Wicked: How To Cut Down Your Workout Time With Supersets)

Test subjects for this study were active young men, and they performed two workouts separated by at least a week.

Not this young!

Workouts were 4 sets of 10 reps for 6 different exercises.

For one workout, the subjects did the exercises in straight sets.  Example: Chest, rest, chest, rest, chest, rest, chest, rest, back, rest, back, etc.

For the other, they did antagonistic supersets. Example: Chest, rest, back, rest, chest, rest, back, rest, chest, etc.

The result?  The antagonistic supersets burned 30% more calories per minute of working out!

So if your workout using straight sets burns 500 Calories, switching it up and using supersets will burn an extra 150 Calories.  650 total!

Such a big swing in calories burned is an advantage you can’t ignore if you want results.

As a bonus, the researchers also found that superset training burns more calories AFTER the workout than traditional training.  Which means a big boost in your resting metabolism.  Yep, work out with supersets and burn more calories even while you’re sleeping.

The researchers final note in the abstract says it all: Incorporating this method of resistance exercise may benefit exercisers attempting to increase energy expenditure and have a fixed exercise volume with limited exercise time available.

If you’re a dork like me, here’s the reference to this superset study:

J Strength Cond Res. 2010 Apr;24(4):1043-51.
The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults.
Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL.
Musculoskeletal and Human Performance Laboratories, Department of Exercise Science, Syracuse University

Science: The Effect Of Krill Oil On Inflammation And Arthritis

Health, Nutrition, Study No Comments »

A Canadian study undertook to evaluate the effects of krill oil on C-reactive protein in patients with chronic inflammation and also to look at the effects of krill oil on arthritis.

C-reactive protein is a protein found in your blood. Levels rise in response to inflammation, so doctors prescribe a blood test and if you have high C-reactive protein, you have high inflammation.

Inflammation is part of the complex biological response of vascular (blood vessel) tissues to harmful stimuli, such as pathogens, damaged cells, or irritants. Inflammation is a protective attempt by your body to remove the bad stuff and to start the healing process.

So anything that can naturally lower inflammation does so by reducing the amount of damaged cells and irritants in your body.

This study used 90 patients with cardiovascular disease, rheumatoid arthritis, osteoarthritis, or any mix of the three AND with three consecutive weekly C-reactive protein tests scoring high.

The study group received krill oil and the control group received a placebo. C-reactive protein and osteoarthritis were the study and on days 7, 14, and 30.

After 7 days of treatment C-reactive protein was reduced by 19.3% in the krill oil group, compared to an increase of 15.7% observed in the placebo group.

After 14 and 30 days of treatment krill oil further decreased C-reactive protein by 29.7% and 30.9% respectively.

The C-reactive protein levels in the placebo group increased to 32.1% after 14 days and then lowered to 25.1% at day 30.

Krill oil significantly reduced all of the osteoarthritis scores. After 7 days krill reduced pain scores by 28.9%, reduced stiffness by 20.3%, and reduced functional impairment by 22.8%.

The study concluded that krill oil at a “daily dose of 300 mg significantly inhibits inflammation and reduces arthritic symptoms within a short treatment period of 7 and 14 days.”

I take 1000 mg of krill oil daily as insurance against inflammatory diseases and joint breakdown.

==> Click Here For More Info On Krill Oil Benefits <==

Here’s the study info:

J Am Coll Nutr February 2007 vol. 26 no. 1 39-48.
Evaluation of the Effect of Krill Oil on Chronic Inflammation and Arthritic Symptoms.
Luisa Deutsch, MD.

Weight Loss Study: Alternate Day Fasting For Weight Loss And Heart Health

Health, Nutrition, Strategies, Study No Comments »

In this weight loss study published by the American Journal Of Clinical Nutrition, researchers took 16 obese subjects (4 men, 12 women) and had them complete a 10 week diet experiment.

In the first two weeks, the subjects followed a control diet.  This was to eliminate any variables before the experiment.

In weeks three through six, the test subjects followed an Alternate Day Fasting protocol where they ate 25% of their energy needs on their fasting day, then as much food as they wanted the next day.  For this four weeks, the fasting day food was controlled by the researchers.

In weeks seven through ten, the test subjects followed an Alternate Day Fasting protocol where they ate 25% of their energy needs on their fasting day, then as much food as they wanted the next day. For this four weeks, the fasting day food was controlled by the subjects themselves.

The test subjects stuck their diets remarkably well – 86 to 89% on plan.

Subjects lost an average of 1.5 pounds per week while on the Alternate Day Fasting Plan – and that’s with every other day being an “eat whatever you want” day!!

In total, the average subject lost 12.3 pounds in the eight weeks of Alternate Day Fasting and dropped body fat percentage from 45% to 42%.

Triglycerides and cholesterol levels were lowered as well, meaning a healthier cardiovascular system.

The study authors concluded: These findings suggest that ADF is a viable diet option to help obese individuals lose weight and decrease CAD risk. (ADF – Alternate Day Fasting.  CAD – Coronary Artery Disease)

Here is the citation for the study:

Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Krista A Varady, Surabhi Bhutani, Emily C Church, and Monica C Klempel. Am J Clin Nutr November 2009 vol. 90 no. 5 1138-1143

Important News For People Who Hate A Long And Boring “Cardio” Workout

Interval Training, Study 9 Comments »

All of my Reno bootcamp clients know that I’m constantly on the lookout for new research that can make my Unstoppable Fitness Formula even MORE effective.

nutrition and fat loss seminar in carson city

For example, I noticed that a certain type of workout was getting clients better weight loss results in less time.  When I went looking for the reason why, I found out research has proven that training in a certain way can elevate your metabolism for 39 hours AFTER your workout.

And that’s only one tiny piece of what I do to get your body changing.  For instance, adding interval training greatly improves your results, as does the correct exercise choices and set/rep scheme.

Well… I was looking through some newly published studies (in preparation for my next seminar) and I found this…

McKay et al.
Effect of short-term high-intensity interval training vs. continuous training on O2 uptake kinetics, muscle deoxygenation, and exercise performance.J Appl Physiol. 2009 Jul;107(1):128-38. Epub 2009 May 14.

This study used 8 sessions of 8-12 intervals. The intervals were one minute hard, then one minute easy, repeat.

The “cardio” group did 8 sessions of 90-120 minutes steady-state exercise (like going on a treadmill or elliptical at an even pace)

bored girl on treadmill

To compare times: The interval group exercised 80 minutes over the 19 day study. The steady-state group exercised for 825 minutes.

As it turns out, the subjects had the SAME adaptations despite the interval group exercising for only a tenth of the time as the steady-state group.

If you know what you’re doing you can cut down your workout time by 90%!

Let me repeat: YOU CAN CUT YOUR WORKOUT TIME BY:

90%!!!!

This proves the importance of following the right training program!

In my seminars I share studies that show:

  • How one type of interval training burns 900% MORE abdominal fat than regular training…
  • How ONE simple change in your eating makes the difference between losing thirteen pounds of fat or thirteen pounds of toned muscle…
  • How endurance training makes NO change in your resting metabolism (where you burn most of your calories)
  • That the addition of 45 minutes of hard aerobic training, 5 times a week for twelve weeks – has NO effect on fat loss!

Those are just a few of the things that my research and experience has shown me.

Deirdre Back Both

If you train with me, you’re great!  You’re following a proven, research-backed system that delivers incomparable results.

If you’re training in your own, don’t just “wing it”.  Do some research in publications that don’t have glossy covers and find out what REALLY works.

Here’s one of my favorite free research tools: http://www.PubMed.gov

All right, I’m going to get back to geeking out over some new studies, talk to you soon!

Fat Loss Study: The Truth About Calorie Counting

Health, Nutrition, Study, Weight Loss No Comments »

Today’s study is pretty darn cool: Researchers did a two week study on 524 men and women.

The subjects were supposed to estimate how many calories they ate each day and this number was compared to their actual calorie intake.

And the result?  On average, the subject under-reported their calorie intake by 11% each day.

What’s this mean for you?

Well… if you’re thinking that you are eating 2200 Calories, you are probably taking in closer to 2442 Calories instead.

The extra 11% each day can completely halt your fat loss.

My recommendation is that every few months you go through a period where you weigh and measure all of your food, as a kind of “reset” button where you re-train your brain to recognize proper food serving portions.

Other than that, make sure you’re eating all healthy and nutrient-dense foods, so if you do get any extra calories, they’ll all be from good stuff.

Here’s the reference for the study above:

American Journal of Clinical Nutrition, Vol. 88, No. 2, 324-332, August 2008. The US Department of Agriculture Automated Multiple-Pass Method reduces bias in the collection of energy intakes.

Enhanced Abdominal Subcutaneous Adipose Tissue Lipolysis = “Burns More Belly Fat”

Exercise, Study, Weight Loss No Comments »

Most of you know that I’m a huge dork about the SCIENCE behind effective fat loss training.  I thought it might be fun today to see a study and translate it into “real world.”

Here’s the abstract of a study from my Unstoppable Fitness Formula seminar:

journal of applied physiology cover

J Appl Physiol. 2007 Jan 18;

Fat Metabolism and Acute Resistance Exercise in Trained Men.
Ormsbee MJ, Thyfault JP, Johnson EA, Kraus RM, Choi MD, Hickner RC.

Human Performance Laboratory, Department of Exercise and Sports Science, East Carolina University, Greenville, North Carolina, United States.

The purpose of this study was to investigate the effect of acute resistance exercise (RE) on lipolysis and substrate oxidation in adipose tissue. Lipolysis and blood flow were measured in subcutaneous abdominal adipose tissue via microdialysis before, during, and 5 h following RE as well as on a non-exercise control day (C) in 8 young (24 +/- 0.7 years), active male participants.

The researchers want to see how fat breaks down during and 5 hours after resistance training.  As a control, they’re also taking measurements on days without exercise

Fat oxidation was measured immediately before and after RE via indirect calorimetry for 45 min.

They did their measurements by looking at how much oxygen the participants used during their workout.  I did these kind of measurements a LOT while I was in school

indirect calorimetry exercise bike

Energy expenditure was elevated in the 45 min after RE compared to the same time period on the control day (10.5% difference). Respiratory exchange ratio (16.5% difference) and fat oxidation was higher (105% difference) following RE compared to the same time period on the control day.

After training, participants burned TWICE as much fat as they did while resting on their off days

Therefore, the mechanism behind RE contributing to improved body composition is in part due to enhanced abdominal subcutaneous adipose tissue lipolysis and improved whole body fat oxidation and energy expenditure in response to RE.

Doing resistance training, with either weights or bodyweight, burns lots of BELLY FAT