Category Archives: Lifestyle

Life Hacks

The Fat in your diet is not the Fat on your Hips…(or Belly or Thighs or…)

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Welcome back!!

There has and continues to be a lot of debate about the best ways to lose weight. Regular readers know that I think that is a poor term – what we want is to drop fat!!

Eating fat in your diet is not associated with cancer

Regardless – if you talk to a Dietician or Nutritionist – they say it is all in the food & calories or else in eliminating particular foods or eating special ones. Doctors tend to say eat less and exercise more. Personal Trainers will emphasise exercise.

One thing that they will all tell you is to eat less dietary fat, that fat in your diet is the enemy and you should eliminate it.

They’re wrong.

More & more research is coming to light that shows that dietary fat is in fact beneficial to your metabolism, your nutrient partitioning and your health. The real message that we should be getting is that most fats are good.

The Chairman of of the Department of Nutrition of the Harvard School of Public Health, Dr Walter Willett, said back in 2000 that ” the relationship of fat intake to health is one of the areas that we have examined in detail over the last 20 years in our 2 cohort studies: The Nurses Health Study & the Health Professionals Follow Up Study. We found virtually no relationship between the percentage of calories from fat and any important health outcome.” (Bold & Italics mine)

So what you say – that was 11 years ago… but wait a study published in the American Journal of Clinical Nutrition saw researchers reporting on the results of a recent study looked at the relationship of dietary fat and cancer risk using data taken from 4 separate studies in Great Britain.

But Trans fats will increase your cancer risk...

They looked at the data from 657 breast cancer cases in pre and post menopausal women and compared this data to 1911 control subjects. Essentially they crossed tracked the results with the incidence of breat cancer, with a specific interest in this and the intake of saturated, polyunsaturated and monounsaturtated fats.

They were unable to find any link.

Yep none. In fact what they did find was that those with a higher dietary fat intake actually enjoyed a slight protective effect. In fact the highest fat intake when compared to the lowest has a 10% reduction in the liklihood of breast cancer.

Now before you go off and start eating deep fried foods etc there are a couple of things for you to put into perspective:

Let’s be very clear – your risk of various cancers (not to mention other chronic health ailments) rises in line with your body fat – this is an identified and recognised medical fact.

Carrying extra body fat, especially a lot of extra body fat is a definite risk factor for many cancer types. Fat cells pump out hormones and inflammatory substances which can increase the risk of cancer (&diabetes & heart disease &…)

The fat on your plate, the marbling in your steak – are not the same as the fat on your belly or on your hips.

You don’t get fat from eating fat. Fat does not magically go from your plate through your digestive system & end up on your waist. You get  fat from eating more calories than your body needs for your level of activity.

The percentage of fat in the excess food in your diet does not matter at all when it comes to putting on fat.

It's the Trans fats that'll do you in...

Likewise if you are lean & active – if you are eating calories in line with what your body needs for fuel & to stay lean, then the percentage of those calories that come from fat doesn’t matter either.

The fact is that dietary fat intake has little to no effect on insulin and doesn’t stimulate the fat storing hormones in the same way that an identical number of extra calories from sugar, or cereals or bread or pastries will.

There is one fat, and one fat only to be vigilant about: Trans fats. These, along with high fructose corn syrup are man made disasters and responsible for more health issues than any thing else we have in our diets.

If the fat on your plate has been excessively heated, or does not come from a whole food source, then don’t eat it.

So do something about the fat on your belly & hips – but don’t lose too much sleep about the fat on your plate or in your diet (so long as it is not transfats!!) We know that in order to lose fat you have to increase your metabolism through regular challenging exercise, use foods in a strategic way to support a faster metabolism and to manipulate your hormones (Leptin, Ghrelin etc) and generally avoid nutrient sparse but energy dense processed foods.

In a nut shell – you can’t out train a poor diet. But you can lose fat quicker and become healthier by combining these three things:

  1. Exercise
  2. Food choice
  3. The intelligent use of 1 & 2 to manipulate your hormones

We can't all look like this, but dietary fat in line with our calorie needs won't be the reason if we don't...

In reality, the key to losing body fat is to adopt a strategic, holistic approach that emphasises an intelligent diet, good challenging exercise and lots of rest.

The rules are simple – eat as much nutrient dense, unprocessed, as-close-to-whole-foods as possible, line up your calorie intake with your energy needs, exercise often & in a challenging fashion, move more, sit less and get a full night’s sleep.

Not only will you be healthier anbd happier but you’ll stop worrying about bogeymen like dietary fat.

See you next week.

From Dr. Johnny Bowden – Why You Don’t Need to Worry About that Women and Vitamins Study

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Welcome Back!

As most of you know I rarely have guest posts and even more rarely do I re-publish something from someone else.

However the post I’ve included today is so important for our understanding of how the media and unfortunately many medical companies & practitioners twist the tuth to give their p[referred story that I felt that I had to put ti up here.

The original can be found here: http://jonnybowdenblog.com/women-and-vitamins-study/bowden.

If you’re not on his mailing list you should be – he provides great, unbiased information. (& no I am NOT an affiliate, nor do I earna cent from recommending his site…)

Without further ado – here is this imprtant article – it’s long but well worth a read. More from me next week.

Why You Don’t Need to Worry About that Women and Vitamins Study

by Dr. Jonny · 14 comments

 

Before I start talking about that vitamin study you all want to know about,  I want to say a few words about MSNBC and FOX NEWS.

Trust me, it’s relevant.

No matter what side of the political fence you’re on, I’m sure you’ll agree that cable news has become extremely shrill and highly partisan. Both MSNBC and FOX may agree on the facts they are reporting but then spin them in an entirely different way to reach entirely different conclusions.

Each political argument is founded on certain “if’s, and’s and “maybes”; i.e. this policy will lower (or raise) the debt assuming certain projections (such as medical costs or unemployment) are in fact true. Different researchers come up with very different projections (just read the Wall Street Journal stock advice columns!) Depending on whose projections and figures you use, even well-intentioned honest people can come to very different conclusions.

So why am I talking about cable news in a story about women and vitamins?

Because, sadly, the same thing that happens on cable news happens in nutrition science.

The problem is everyone knows it’s happening in cable news, but people naively think science is always “objective” and reporting about science is actually accurate.

Neither is true.

Take the latest scary study that’s got everybody all a-dwiddle about how if you’re an older woman taking some common vitamins, you might die.

The Media’s Take: Fair and Balanced, Anyone?

Let’s start with the reporting. One typical headline I saw about this story shrieked, “More Bad News About Vitamins!” Now if you read that without slowly shaking your head, go back and think for a minute about what’s implied in that headline.

We’re talking one study with a very mildly (and very questionable) negative result (we’ll get to that in a minute).

Now compare that one study to the dozens and dozens and dozens of studies that come out on a regular basis showing the benefits of vitamin K, vitamin D, vitamin C, minerals like selenium, magnesium, fats like omega-3’s, and even- in several studies- the lowly multivitamin. A writer or newspaper or television station with a different slant might easily have titled this story, “A Surprising Negative Study on Vitamins Amidst a Sea of Positive Ones”. “More Bad News About Vitamins!”? Serious?

(Yes, I used “serious?” instead of “seriously” on purpose. I feel like it gives me street cred. Please humor me.)

OK now let’s get to the study itself, and what it found.

Which isn’t very much. But let’s take a look.

“Let’s Go To The Videotape”

The study was titled “Dietary Supplements and Mortality Rate in Older Women: The Iowa Women’s Health Study“.

The researchers took the database of the Iowa Women’s Health Study and examined the records of 38,772 older women- average age 61.2 at the start of the study—looking specifically at their use of dietary supplements.

Well, they didn’t exactly look at the women at all, since it was not a clinical study. No one was given supplements and monitored, supplement use wasn’t confirmed by any outside source, nothing like that.  No, they assessed supplement use with three….count ‘em, three… self-reporting questionnaires given to the women at three different points during the 18 year study, which began in 1986  and continued through 2004.  (No one was asked about doses, brands, combinations, nothing. Just “did you use a supplement?” “Yes: Vitamin C, vitamin B, vitamin E, multivitamin, calcium, iron”.)

OK, cool, see you in 11 years or so!

The researchers then examined the death records through the State Health Registry of Iowa and through the National Death Index. They checked for all original 38,772 women and found that by Dec. 31, 2008, 15,594 of them had indeed died. (Which was approximately 40% of the women. But do remember, at baseline- 1986—they were pushing 62. This is 22 years later. An optimistic way to look at it is that 60% of these ladies were living into their mid-eighties! But I digress, and this really has nothing to do with the story.)

But that’s OK, because the study itself is pretty boring and doesn’t have very much to tell us. Although you’d never know it from the media attention it got (see above).

First let’s look at the conclusions of the study, then we’ll talk about what they mean. (Spoiler alert: they mean next to nothing. I’ll show you why.)

The conclusions of the study (in the researchers’ words): “In older women, several commonly used dietary vitamin and mineral supplements may be associated with increased total mortality risk; this association is strongest with supplemental iron. In contrast to the findings of many studies, calcium is associated with decreased risk”.

Since the words “associated” or “association” are used three times in the above paragraph, let’s take a minute and look at what an association (observational) study actually is.

What Exactly Is An “Observational” Study?

In an observational study from which many associations are generated, you take a whole bunch of people- thousands of them—and you gather data about a zillion different things.

Maybe it’s blood pressure and cholesterol, maybe it’s heart disease, maybe it’s what they ate for breakfast, how often they brush their teeth,  how many of their parents had diabetes,  how many of them own television sets, practice the rhumba, love Lady Gaga, take antidepressants, or pop a Centrum now and then.

OK now you’ve got a statistician’s version of heaven—tons and tons of data. Eighty gazillion gigabytes of numbers from thousands of people, and it’s your job to see if there’s any pattern, to determine which things are “associated”, meaning “found together”. If two things are said to be associated, that means there is some relationship between these two things that’s unlikely to be an accident.

Which brings us to “yellow finger syndrome”.

Correlation, Cause and “Yellow Finger Syndrome”

Interestingly, people with lung cancer are more likely to have yellow, stained fingers. So yellow stained fingers are positively “associated” (correlated) with lung cancer. In any given group, the more cases of yellow fingers you see, the more cases of cancer are likely.

Hmm…so who would have yellow fingers?

Let me guess. Smokers?

You can see in this case how wrong it would be to assume that because two things are associated, there is a cause and effect relationship. An association is not proof of cause. Yellow fingers don’t cause lung cancer, and lung cancer doesn’t cause yellow fingers. They’re found together because they’re both associated with a third variable, namely smoking.  Smoking causes lung cancer, and yellow fingers are a kind of irrelevant by-product of the real cause. (This kind of mistake is made all the time in cholesterol studies where high cholesterol is “associated” with heart disease except it’s not a cause even though everyone thinks it is. But I digress.)

So one thing we might ask is, what else might be true of women who are taking vitamins? Remember this study began in 1986, and vitamin usage wasn’t what it is now. Maybe these people were a bit sicker at baseline and were seeking out vitamins as a way of not getting sicker? Maybe they were people who were eating a particularly bad diet and told themselves that vitamin caps would make up for it? Who knows?

You always have to ask yourself, with any association, what else might be going on here? What else might be interfering with or “confounding” the results? Were all the vitamin takers, for example, also soccer players? (Of course not, but there’s a wild example of how an uncontrolled variable can have a huge effect on the results without anyone noticing.)

The Confounding Variable Issue

Researchers are very aware of confounding variables, so they try to adjust for these influences with statistical techniques (“adjusting for possible confounding variables”) but they don’t always adjust for the right ones. Or they can over adjust and wind up with an “association” that’s a pure statistical fluke. I’ll come back to this “adjusting” thing in a minute-  it’s very relevant to our little story, and wait till you hear how it relates to this study.

Though you’d never know it in a million years from any newspaper article or television story about this study, here’s what was true of the supplement using women at the beginning of the study: (This is taken directly from the actual research paper in the Archives of Internal Medicine.)

“At baseline, compared to nonusers, supplement users:

  1. had a lower prevalence of diabetes
  2. had a lower prevalence of high blood pressure
  3. smoked less
  4. had lower average BMI
  5. had lower average waist to hip ratio
  6. had higher educational levels
  7. were more physically active
  8. were more likely to be on estrogen replacement therapy

Then, get this—(you’re going to love this one!)

Adjusted for age and (calorie) intake, supplement use of vitamin B complex, vitamins C, D and E and calcium had significantly lower risk of total mortality compared to nonuse.

Wait, I thought the study concluded vitamin takers had a higher risk of total mortality?

Patience, grasshopper. We aren’t finished with the data.

OK, the researchers must’ve thought, age and calories are important, glad we adjusted for those, but there are probably a few other things to adjust for, so they did just that. “With further adjustment only the use of calcium retained a significantly lower risk of mortality”, they explain.

So none of the vitamins (except calcium) had a protective effect, which was exactly the hypothesis they set out to prove. (Their words: “Our hypothesis, based on the findings of a previous study by some of us, was that the use of dietary supplements would not be associated with a reduced rate of total mortality”.)

Great, hypothesis confirmed, vitamins suck, we can all go home now, right?

Ah what the heck. Let’s squeeze the data a little more, throw in some more things, see what we come up with.

Uh oh. Squeeze that data even more and presto now those three-times-in-18 years self-reports of vitamin use are now “associated” with a higher rate of mortality.

Do I have to tell you they were serving champagne that day in every marketing department of every pharmaceutical company in America?

So What’s the Risk?

The real punch line is that with all that hoopla, what “increased risk” of mortality are we talking about? Depending on the vitamin, maybe 6%- 15%. But let’s look at what that means, since it sounds way worse than it is.

Let’s say non-vitamin users died at a rate of 15 per 1000. A 6% increase in the risk of dying associated with vitamin use would mean that vitamin users would be now be expected to die at a rate of  15.9 women per 1000. A 10% increase in risk would mean that 16.5 women per 1000 would be expected to die. Now that’s no small thing if you happen to be among the .9 – 1.5 women affected, but let’s keep it in perspective. It’s a tiny association of questionable meaning-not exactly the death toll for the multivitamin, as Dr. David Katz solemnly proclaimed it on the Huffington Post.

I mean, come on.

Look, I’m not dismissing this study completely. But I am saying that there’s very little likelihood there’s anything to it. Put enough data into the mix and you can come up with associations to make almost any case. (The China Study, T. C. Campbell’s book about The China Project—a massive study of diet and health in rural China– is a perfect example of this kind of data selecting. Out of 8000 associations generated in the original China Project, T.C. Campbell picked just those that supported his pro-vegan hypothesis and put them in his book, The China Study, conveniently omitting all the many associations that refuted his theory. But don’t get me started.)

Now if I were preparing a scholarly rebuttal to this study, I’d put it in perspective by citing the the hundreds of studies that have shown benefits for vitamins and minerals. I could easily go back and search out the many, many studies showing how low folic acid is a risk for cancer, how folic acid helps prevent spinal tube birth defects, how vitamin D affects mood, physical performance, obesity, cancer, how vitamin C increases phagytosis (a function of the immune system), how magnesium is associated with lower blood pressure and better blood sugar control, indeed how virtually every vitamin tested in the study has been shown in other studies to perform vitally important functions essential to your health.

But honestly, I give speeches, write books and columns and run a health website for a living. I don’t have research assistants. I don’t have graduate student interns who can look all this stuff up and find the references.

So what I’m hoping is that one of the more brilliant health bloggers like Denise Minger or Chris Masterjohn, avowed and self-described data-nerds, will spend a week sitting up all night with the research and will come up with their usual brilliant, referenced, unimpeachable, “just the facts, ma’am” rebuttals to the findings in this study.

Meanwhile let me just say this: It’s a tempest in a teapot.

Does it make any logical sense that in a study of over 30,000 women lasting 19 years, with eight gazillion other factors involved, popping the equivalent of a Centrum or One-A-Day (or saying that you did on the three questionnaires you filled out over the course of the study) made you more likely to die?

Seriously?

That just doesn’t pass the smell test for me.

 

Fructose, but not glucose, knocks your metabolism backwards!!

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Welcome back – A short sharp post this week…

Glucose & fructose are both types of sugar and they are both the ones most often mentioned in a negative health context. Fructose, particularly in the form of High Fructose Corn Syrup, continues to gain a (deservedly in my opinion) reputation in both nutruitional & medical circles.

Brown suagr - just one of the many forms of this carb that abound in our diets...

It has been linked in numerous (and a growing number of) studies with a wide range of preventative illnesses. Obesity, type 2 diabetes, increased whole body inflammation, deranged insulin processing, altered liver function, increased risk of heart disease and is now being considered an adictive substance.

A recent study . namely:  Cox CL, et al.Consumption of fructose-sweetened beverages for 10 weeks reduces net fat oxidation and energy expenditure in overweight/obese men and women. (Advance online publication European Journal of Clinical Nutrition on 28 September 2011)

In this study glucose & fructose were lined up head to head for 10 weeks. Overweight and obese men and women were fed glucose or fructose sweetened drinks for this time period. The sugar content was designed to represent 25% of the daily energy requirements of these folk.  (If they normally eat 2400 calories a day then the sugar content was 600 calories  – about over 150grams.

Whilst there were a whole lot of measurements were taken of the participants the two of real interest to us are: Metabolism after eating (measured fat oxidation) and measuring theiur BMR (basal or ‘at rest’ metabolic rate)

The resulting measurement of these two areas showed that the consumption of high amounts of fructose (let’s face 25% of your daily calroes as fructose, or glucose or any other sugar IS a lit!) led to significant reductions in both measures. Inother words it slowed down the participants metabolisms both after eating (where you would expect in usual circumstances at lease a small spike upwards due to the Thermic effect of food) and at reast. Don’t forget we burn most of our calories at rest.

Fructose in fruit = good, as corn syrup = BAD!!

What was surprising was that these reductions were not seen with the same level of glucose consumption.  Based on this it would be correct to assusme that on a gram for gram basis, fructose carries a much larger potential for adding fat to your body than does glucose.

So what do we  conclude from this? That glucose is good & fructose is bad? That we should therfore eat glucose laden foods with abandon and at the same time forgo all fruit?

No. The amounts of sugars in this experiment were large and hopefully way above anything you or your loved ones consume. What this does show though is that high amounts of fructose can harm health, and can be viewed as being more damaging than glucose.

So still eat fruit but cut down on if not entirely eleiminate ay processed food with Fructose (especially in the HFCS form) to protect your health & stay a bit leaner.

See you next week.

Metabolism – What it is & How you can make it work for you Part 2.

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Welcome back…

A lot of fitness writers rattle off all sorts of terms and don’t realy either expalin what they mean or use them in ways that are, well… dubious at best.

Here is the most common terms used in conjunction with metabolism and what they really mean!!

Some Terms to know:

Metabolism: The various ways the cells, organs and tissues in our bodies use and handle the fuel derived from the food we eat.

Homeostasis: The term was coined in 1932 by Walter Cannon from two Greek words meaning’ to remain the same’. In particular it refers to the body’s preference to remain as it is today. Your body does not like to change – especially quickly, and it resists our efforts to alter it from where it is today.

keeping things dead level is what homeostasis means - hard to do though!!

The thing is the way your body is today as you read this just did not happen overnight – it arrived here by a gradual slowing of your metabolism, the accretion of bad exercise & food habits and so forth. Your body accepted these gradual, incremental changes to its composition and metabolism until they became a part of what your body now considers ‘normal’.

Homeostasis is the desire of your body to stay the way it has been gradually conditioned to consider normal.

If you are fat, and have been for some time, your body will consider this ‘normal’ and fight to stay that way. This is particularly true in times of calorie restriction.

Basically our bodies were designed to store fat against future food scarcity and are very good at it. Too rapid a fat loss can threaten what your body considers to be ‘normal’. Even if you are overweight! Your body is trying hard to keep what it considers your normal weight within a narrow margin.

The good news is that your body accepts changes to its composition and metabolism when they are repeated. The Lose 20 in 30 Program uses this fact to ‘reset’ your homeostatic trigger point.

Simply put homeostasis is your body using a host of internal feedback mechanisms in an attempt to remain the same. It is what makes it easier to gain body fat than it is to shed it. But we can make homeostasis work for us by creating a new ‘norm’ that it will fight to preserve.

Metabolic Set Point: The metabolic set point is an inbuilt survival mechanism, and is a major part of the homeostasis systems used by your body to resist changes to its composition. Your metabolic set point acts to ensure that there is adequate body fat for survival in the event food becomes scarce. Our bodies are

It's not easy but you change your 'set point' & alter homeostasis...

great at fat storage. Unfortunately, in modern times, with food in abundance, our body cannot easily distinguish between what is a real famine and what is an attempt by us to get leaner. Certainly our bodies cannot differentiate between a crash diet and a strategic approach to body recomposition. This makes altering this metabolic set-point difficult.

Not one of us has the same metabolic set point; your body composition is as individual as you are. What is the same though is that it can be hard to shift this set point because your body likes stability. In fact, as we saw above in ‘Homeostasis’,  your body will fight hard to maintain what it has come to accept as your normal amount of body fat and lean muscle mass. But, again, we can make this work for us. Once reset, this survival mechanism becomes our supporter, not our adversary.

Metabolic rate: Your metabolic rate is a result of a combination of your activity levels, caloric intake, the types of foods that you consume and the way your hormones react to this. Sudden changes to your calorie intake or sudden weight loss can trigger a defensive reaction which manifests as a slower metabolism as your body tries to maintain what it has come to view as your ‘normal’ weight.

Metabolic Cost: The amount of energy consumed as the result of performing a given work task; usually expressed in calories / kilojoules. In the Lose 30 in 30 Exercise manual we use a program that creates a high metabolic cost to really burn calories and recondition our metabolism.

EPOC: Formerly called Oxygen Debt, excess post-exercise oxygen consumption (EPOC) refers to the body’s continued need for higher amounts than normal (ie non-exercising) of oxygen after metabolic, cardiovascular exercise or weight training. It is closely tied to Metabolic Cost and you could almost consider it the ‘follow on’ effect of the exercises used the Lose 20 in 30 Exercise program. Often it is referred to as the ‘Afterburn’ effect.

Because your body will experience a heightened metabolism after our strategic exercise programs, it will continue to burn fat for hours after the exercising is completed – this is EPOC / Afterburn and is an important part of your fat loss and metabolic reconditioning tool kit.

One way to up the metabolic cost of exercise - add a weighted vest...

Metabolic Conditioning: A type of exercise protocol that creates both an enormous metabolic cost and a strong EPOC that is the most effective way to burn fat and reconditions your metabolism. A strategic mix of cardio, and resistance training performed using an interval training protocol. This is covered more fully in the Lose 20 in 30 Exercise program, and is the best way to rev up your metabolism and burn fat through activity.

Hypothalamus: this is the main organ responsible for regulating your metabolism. The hypothalamus is located on your brain stem. Its chief functions are:

  • The control and integration of the activities of your autonomic nervous system (ANS)
    • The ANS regulates the contraction of both smooth muscle and cardiac (heart) muscle, along with the secretions of many endocrine organs such as the thyroid gland – which controls many of your hormone levels.
    • Your hypothalamus uses feedback from the ANS to regulate activities such as your heart rate, the movement of food through your gastrointestinal tract, and the contraction of your bladder.
  • The control & regulation of your body temperature
  • The regulation of food intake, through your feeding centre:
    • The feeding centre or hunger centre is responsible for the sensations that cause us to seek food.
    • When sufficient food has been eaten and leptin is high, then the satiety centre is stimulated and tells your feeding centre that no more food is needed at this moment.
    • When insufficient food is present in the stomach and ghrelin levels are high, receptors in the hypothalamus make you experience hunger.

Taken together, the functions of the hypothalamus form one of your body’s survival mechanisms that enable us to sustain the body processes that make up your BMR and RMR.

Well a bit dry this wekk but important nonetheless…. Back to more fun stuff next week when we look at making your metabolism work for you…

Be well.

The Passing of someone ‘On the path’…

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Welcome back…

No training info this week, just a short eulogy.

On Thursday last my best friend, someone I called brother, even though we weren’t, passed away at the age of 41. Daran Pratt was, and is, the exemplar of the standard to which Personal Trainers should be judged against. From a background of chronic substance abuse that lasted for decades from his early teens, Daran overcame all that life through at him until the very last.

Daran & Trinity

At the time of his death Daran was a published author (check out his bio & book at www.onthepath.com.au ), professional speaker, lead singer in a rock band( www.satyrico.com ) life coach, Martial Artist, knife aficionado and a Personal Trainer who had just sold the gym he & his wife Trinity had built up to the best ‘alternative’ gym in the area. With Trinity by his side; they worked as a team that saw them go from broke to comfortable in a few very short years. God knows they deserved it given where they started from and how hard they worked for it all…

Daran loved to train, a skilled CSSD/SC, Muay Thai, MMA & Krav Maga exponent & trainer, he loved to spar, kettle bells & ropes, sandbags & clubs, tyres and barbells  – in fact anything that fitted his philosophy of functional fitness. He eschewed chronic cardio, the typical big gyms, their results and their ethos. He preferred to train people in a way that was fun, challenging and delivered results in a short space of time. More than a few of his clients credit him and his methods with saving their lives and getting them off expensive & financially draining medications.

Likewise his life coaching clients also achieved goals and dreams with his guidance & insight.

He was a big kid, whose restless mind saw him start many projects at the same time, often moving on before they were completed, and then coming back to them for a second go round. Some his favourite moments came from kayaking or paddle boarding on Brisbane waters or at the Haven near Terrigal.

No – he was not a saint. He was a man of great & varied passions; who also had an explosive temper could sometimes be petty and on the odd occasion cruel, callous and thoughtless.

Told you he liked functional style training...

More often than not though, he was caring, empathetic, patient and loving. And strong.  Really strong in character, beliefs and body. Daran proudly took no crap from anyone. A wide eyed dreamer with vast energies, he had achieved many of his dreams and goal and was working on the next set – including a drug rehabilitation centre – at the time of his passing.

He was larger than life, loved sake, hated cider and was the ‘glue’ that held a diverse group of people together. He will be missed sorely by those that knew him and, unbeknowingly, by those who did not.

I loved this man as a friend & brother and, like so many others, miss him already.

For those that knew him no further explanation is necessary, for those who did not, no explanation is perhaps possible.

Vale, Daran

No More Excuses – Plan your new body using the New Financial year…

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Welcome back!!

Let’s put a new spin on the usual New Year’s Resolution  mess – let’s use the start of the new Financial Year (July 1st)  as the deadline to get our house in order and be ready and able to shed fat, refire our metabolisms and get healthier & fitter!!

This is how it works – it’s the 10th of June as I write this and you have until the 30th to get your kitchen prepared and ready for the next 12 months of right eating, exercising and living…You’ll have to hustle to get everything ready for the new, improved you…

Why wait for january 1st??

What will your fridge have inside of it? Your cupboards and your pantry? What will be in your freezer? Don’t forget – you cannot out train a poor diet so your health & leanness and fitness will depend upon on your kitchen and food supply…

The question is this. Is your kitchen prepared for the new you? Will they look inside your fridge and be impressed with your nutritional choices or will they cancel their developing path in your future? Will they have to call in a kitchen version of Extreme Makeover?

In this week’s blog I’m not going to try to give you an idea of what, where, when and why to eat – I presume that you’ve done enough research both here and on other blogs to have an idea of what works best for your body to become fit & lean…

Instead I’m going to try to give you an idea of the action-steps you need to take in order to execute your ‘new, leaner me’ plan effectively in  FY 2011/12.

Get Started- Create a Safe House

No – not one with safety bumpers and all sharp corners padded… Before the new Financial Year arrives you have to get the nerve centre of the house, the very heart of it in shape. We need to alter it so that it starts to resemble a place where Pro athletes and the lifelong lean come to eat. Let’s try to set a high standard from the get go. If you want a healthy lifestyle, a lean fit body then your kitchen has to become transformed into a place where you can eat like a champion.

The plan is to remove all foods that are not conducive to and supportive of your revitalised metabolic, lean body, fit goals and replace them with foods and a variety of better choices that do.

I’ve already made reference to the study that showed the closer candy is the ore you eat, the more visible junk food is the more folk eat…so if you get the junk food, the processed food out of the house you will not eat it. If it is there don’t try to kid yourself – you will eventually eat it.

If they're in your house you'll eat them sooner or later...

The key here is to view your home like a Neighbourhood Watch credentialed ‘safe house’ – that is a place where you can find sanctuary from poor foods & food choices. A safe place where you are free from all the temptations of the food we know do not support a reconditioned, fat free, lean physique. Everywhere else you go there will be temptation – fast food for the quick lunch, finger food at socials, alcoholic beverages at parties, sweets at a friend’s house or apartment, birthday cake at work and.. the list goes on. With all of this temptation, this potential for sabotage, you need to create a safe house you can return to each night.

Here’s how to do it right for  FY 2011/12:

The Fridge and Pantry Makeover

Okay – empty your fridge, pull everything out & put it on the kitchen counters. Look at the cornucopia of uncleanness you have brought into the light of day… and move it to one side for the moment. Now strip out the pantry – same drill put everything onto the kitchen counter, if you don’t have room then bring out the garbage bin, put a fresh liner into it and walk around and start to fill it…

Now you need to call your family, your wife, your husband, or your boy / girlfriend together ‘cause tis fridge & pantry cleaning time!

For some reason it is easier to re-stock a clean empty fridge with healthy food choices if it has been scrubbed within an inch of its life first. Don’t take my word for it – try it!!(if you are feeling really ambitious throw in an oven clean as well…)

What to put in the Bin

In reality there are few actually ‘bad ‘foods, just foods that are eaten at the wrong times. An occasional Big Mac or packet of crisps or Mars bar or handful of M&Ms will not hurt you – the trick is occasional.

Here are some guidelines that, if you follow them, will get you into a smaller pair of jeans sooner…

SODAS AND JUICES – Both are essentially water and sugar – if you want fruit eat the real thing or juice your own.

PROCESSED MEAT – store pre-made burgers, sausages, pepperoni, bacon and related foods are

Fats, Nitrates & sodium - not what you want to be eating...

absolutely full of fat. We know that all fat is not bad for us but heaps of saturated fat with lots of nitrates (just one of the 10+ preservatives used in the meat processing industry) lots of sodium and you have a heap of protein that will set your health & quest for leanness way back. These foods are NOT good sources of protein.

FROZEN DESSERTS AND ICE CREAM – Sugar, artificial colours, preservatives, fats – nothing here is a good choice to eat. Want some dessert try Greek yoghurt with some peanut butter whipped in…

SAUCES & DRESSINGS – doesn’t matter the name if it falls into the categories of ketchup, barbecue or mustard sauce, mayonnaise, French, Italian or greek dressing most of these are really just another way to get a lot of HFCS. Use pan juices or homemade. You’re much better off spicing up your meals naturally with spices and herbs and just avoiding all the sugar and extra empty calories commercial sauces & dressings provide.

PROCESSED FOODS – View with suspicion anything that is in a box, a wrapper or bag. Especially beware those with lots of bright colours and which proclaim ‘Low Fat’ or ‘Reduced’ something… You should hear an air raid siren when you look at these types of ‘food’ choices. Rule of thumb – if sugar (any type) is in the top 5 ingredients, if it appears in more than 1 form or if the label has more than half a dozen ingredients that sound like they belong in a Lab – then out it goes.

More likely than not what you were looking at was de-natured, processed, nutrient-sparse and not really fit for humans to eat. Most of these foods have a long list of binders and fillers that give a longer shelf life but add nothing nutritionally. The other test is if your Grandmother would not recognise it as  food then out it goes… Avoid this processed stuff at all cost!

SAVOURY BISCUITS & CRACKERS – As per the above – but with the delights of added sodium and more than likely a helping of trans fats…

BISCUITS & COOKIES – Fat, sugars, flavourings, binders, fillers, artificial creams – just a disaster..

White flour as an ingredient - not what we want...

WHITE FLOUR & WHITE FLOUR PRODUCTS – Let’s see white bread, bagels & rolls, packet cake mixes, muffins, etc etc. Denatured, nutrient sparse and bad for you. Whilst there is a growing view (supported by science) that we are not meant to eat grains or grain products the ones we do eat come from sources where the nutritional value has been all but removed in the processing. The removal in milling of a wheat seed’s bran and its ‘germ’ sees over 70% of the nutrients also taken out. (0+% of fibre is lost and then the resulting denatured mess is bleached to get that lovely, deathly shade of white so it looks attractive and has a long shelf life…

Then of course they add back vitamins & minerals & fibre – they call this enriching – but use the cheapest materials possible to supposedly add nutritional value when really all that is occurring is a shell game to cover up the paucity of real nutrients present.

PASTA – unless it is wholemeal (and even then it is a bit suspect) out it goes for all of the reasons pertaining to white flour.

POTATO CHIPS – Loads of saturated fat? Lots of sodium? Lots of laboratory designed ‘nature identical’ flavourings? Colourings? Preservatives? Yep – they’ve got them all…If you have to have potato chips use your oven & make your own. The chemical load from these store bought ones put one heck of a strain on your body…

ANY ‘SCIENCE EXPERIMENTS’ IN CONTAINERS – TUPPERWARE OR OTHERWISE – Good rule of thumb, great lamb roast or not, terrific stir fry ot stew if it has been in the fridge for more than a day after it was first served up it is time to go…Likewise check the ‘Use By’ or ‘Best By’ dates on foods as well. If they are past it throw them.

Check your labels – Trans fats – in the bin, Sugar in the top 5 ingredients? In the bin. Sugar over 12

Now stage 2...

grams per serve – in the bin. You know what to look for – really look at the packaged food labels & don’t be surprised if most of it you throw out (or put in a box and give you your neighbours or your son’s girlfriend’s family – whatever, whomever – just get it out of the house!!

Now What to Add to the Kitchen

Feeling virtuous now? In charge? A little guilty perhaps – no matter here is what you need to use to replace all of the non-goal supporting food stuffs. Your pantry & fridge probably look like Old Mother Hubbard’s place and that means that it is time to re-stock it.

BEVERAGES – Water, water & more water – get several litres / quarts a day into you. Drink filtered or boiled and avoid tap water unless you live in an area with safe supplies. Don’t buy bottled water – it is more expensive than petrol or scotch, and bad for the environment.

Have some green tea, make some of your own juices and perhaps a glass of red wine (a glass not several)…If you must have a zero calorie soda but if you can avoid all sodas, store bought fruit juices, flavoured milk, store bought iced teas, etc etc

BEEF, LAMB, FISH – go for lean cuts, use a slow cooker for cheaper cuts, get creative on the barbeque or watch Master Chef. Fresh Salmon is great!Lean protein is an absolute must!

BONELESS CHICKEN THIGH FILLETS & BREASTS – Essential, wonderful, versatile, low fat high protein. The thigh fillets stay moister and have more flavour but are a little fattier.

LEAN TURKEY OR CHICKEN SAUSAGES – Great for a change and for breakfast – again go for low processed ones. (My local butcher makes his own)

Lean protein is on the list to keep!!

LEAN TURKEY AND CHICKEN MINCE – Another great way to add variety to meals.

TINNED SALMON OR TUNA – water packed and low salt. Great for a snack or a standby…

COOKING SPRAY – Olive oil is best, canola second, nothing else is third or below…

CHEESE – Use in moderation but am important source of calcium, protein minerals and more. Have a variety of soft & hard, use as a garnish or to flavour salad. Beware parmesan that is not bought in a block – check the label. Avoid processed cheddars – you know the ones the soft, yellow plastic like ones…

NUTS & DRIED FRUIT – Brazil nuts for their zinc (men you need this – trust me!), walnuts for their ‘best of all nuts’ antioxidant profile, macadamias for their beneficial fats. No salted or roasted, no mixed or sugar coated…Dried fruits are packed with energy & calories. Use to head off sweet cravings and for a snack replacement, Use sparingly – they are calorie heavy. Also be careful – many dried fruits have an ingredient profile to match food from a box. Read the labels.

EGGS – For the socially conscious & well heeled chose free range, for the rest of us aim to get Omega 3 eggs in preference to others. Bottomline, no matter the source eggs are the closest thing nature has produced to the perfect convenience food.

FRUIT – Get an assortment of types & colours. Aim for at least a couple of pieces everyday and yes – one of them should be an apple of some variety.

A VARIETY OF GREEN TEAS – Plain green tea is great but  like the peppermint variety – up to you. Again just check your labels because even tea can be stuffed up.

GRAINS & GRAIN BASED FOODS – I love my bread – especially the ‘rustic’ styles and a bacon &

Get ready to drink lots of this...

cheese pull apart…But I indulge in these white flour products at Sunday brunch only. The rest of the time it is real wholemeal, seeded or rye. In every case it is used sparingly.

In terms of grain foods – oats, steel curt in preference to instant 9additives) but oats for breakfast along with an egg, a coffee and fesh juice is the best way I know to start off a working day…

PASTA, NOODLES & RICE – Not eaten very often, always wholemeal for pasta, brown for rice and as low preservative / low additive as possible for noodles. Never white rice or ‘normal’ pasta.

BEANS / LEGUMES – Kidney beans, split peas, chickpeas and lentils are excellent sources of fibre, a great way to add body to a stew or casserole of substance to a salad. Look for tinned with few ingredients beyond the beans & water or go frozen.

SAUCES AND CONDIMENTS – Make your own (it’s worth the trouble) use vinegar, olive oil infused with spices, wine or again – low ingredient ones from the store. Look in the Asian section of your supermarket – try adding coconut milk or even using some of the green or yellow curries.

SPICES – Rosemary, oregano, thyme, basil, mints, chilli, coriander, oregano – the list is almost endless – not only do ‘hot’ spices give your metabolism a boost but spices in general add flavour, lift a dish and also boost your immune system. Grow them yourself or get fresh ones…

VEGETABLES – Easy lots & lots of these with as wide a variety of type & colours as you can find. 4 or

Spices - boost immune systems, metabolism & flavour!!

5 servings a day. Buy often to ensure freshness. Greengrocer in preference to supermarket, market in preference to greengrocer. Staples to have are: spinach, broccoli, capsicum / peppers, asparagus, tomatoes, mushrooms, Spanish onions, cucumbers, sweet potato, Bok Choy, fresh garlic & ginger, celery and carrots.

Planning & then Shopping Smart

Create a weekly meal plan based along sound nutritional (ie low processed carbs, high lean protein, high natural carbs) and shop to this. On average you will be eating between 21 and 42 times a week, every week depending whether or not you are eating 3 or 6 (recommended) times a day.

Aim for a 90% success rate. When, if, you fall short and eat some crap don’t berate yourself, enjoy the fact that you are indeed human and then get back into the right food right action saddle.

It can be hard replacing old behaviours with new habits (that’s all habits are – repeated behaviours) but once you have done something 21 times in a row it becomes a new habit. This is not as easy as it sounds but it holds enough truth for you to use it as a guideline! Add in the 90% compliance target and eating better is not as daunting as it first seems.

Use a list when shopping. Develop the list from your meal plan. Plan to buy fresh foods a couple of times during the week. Plan to buy non-perishable foods in bulk to cut down on expenses & time.

Shop the periphery of the supermarket (the fresh, frozen & refrigerated food departments) first then dive – fleetingly – into the aisles for other essentials. Avoid the soda & sweet aisles.

There you have it – clean out the crap, clean the kitchen and bring in the new!!!

Whatever body you are living in now – perhaps it is too fat or too thin, not tight enough or too tight, soft flabby or muscular – it doesn’t matter. What matters is that if you are not happy with it a new FY kick off starting in the kitchen could be all you need to transform your body for the better. You are, in the end, responsible for how you look & feel.

Your shape ultimately is up to you.

Remember how you are now is the direct result of the person you are, and the decisions you have made. Stay the same and you’ll stay the same

Make the new Financial year – 2011 /12, not only the year that you master your meal plan – but the year that you stick to your resolutions and create a new body and a new life!

See you next time!!

A Simple Swap To Lower Body Fat

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Hi & Wecome back!!

This week’s post is relatively short because the message is simple – to lose body fat and get healthier alter the source & types of carbs you eat.

Regular readers will know that I am not anti-carb, but anti- processed, denatured, nutrient sparse carbs. Our bodies need carbs and the micronutrient that come with natural source carbs, so the whole ‘no

Swapping these for simple carbs...

carb’ thing does not make any sense to me except for specific and strategic short term use – but that is another post.

So here is the message short & sharp – replace starchy, processed carbs with vegetables and fruit. Yep just like your Mum & her Mum and her… used to say. They were & are right – fruit & veggies are the best sources of carbs and the co-factors and micronutrients that our bodies need for peak efficiency.

Vegetables should be the main type of carb you eat with fruit also essential but insmaller quantities because of the effects of fructose.(quick side note fructose from fruit is not a problem except in a society that add high fructose corn syrup to damn near everything – this creates a sensitivity to fructose that leads to various not so good halth effects. Fruit is good but in moderation…)

Here’s why you choose these natural sources:

Lots of carbs here - just not the ones that are good for you...

All of the carbs that you eat end up as glucose (blood sugar) after your body has processed them, taken out the vitamins & minerals, the antioxidants & co-factors; the fibre and leaves only its preferred energy source.

So after processing by your body; a piece of bread, an apple, a tomato, some potato or broccoli; a spoonful of sugar, a soda, a strawberry or even an Oreo are turned into your body’s main fuel source, blood sugar.

In other words – any carb, no matter its source, ends up in your blood stream as glucose.

What makes a spectacular difference to your health and body fat is the rate at which the carbs you feed your body are processed and metabolised.

Tim Ferriss talks about ‘Fast’ & ‘Slow’ Carbs in his book the ‘4 Hour Body’ and diabetics (and savvy folk) are familiar with the Glycemic Index which lists carbs as being high ‘GI’ (fast to break down to glucose) and low ‘GI” (slower to break down to glucose).

Simple / Fast carbs are those with a high GI and tend be starchy carbs. They are easy to spot – they have been processed and often are white in colour (no not cauliflower – but white flour products, white rice, white sugar, etc etc – all processed, starchy high GI foods) Some fruits fall into this category as well – especially dried fruits. Simple carbs are converted more rapidly into glucose for a quick energy boost.

Only a little goodness here

Complex / Slow carbs are those with high levels of fibre, generally a low GI rating, can often be imagined as coming from a farm or an orchard and tend to come in many colours with green being the predominant one. Oats is an example of a processed carb that is low GI (Steel cut, NOT instant). Complex carbohydrates take longer to break down into glucose and therefore offer a more sustained supply of energy for your body.

This sustained energy supply is why you must choose complex carbohydrates as your main carb source. Blood sugar spikes from simple, fast carbs cause insulin spiking and fat storage. Slow carbs do not.

However this is a simplistic view – ‘Fast’ versus ‘Slow’ carbs, high ‘GI’ versus low ‘GI’ the truth is more complex than this. It always is when we begin to look at the processes of our bodies – they overlap & interact at so many levels that simplistic approaches can be dangerous at worst or just misleading at beast.

Why? Well take watermelon. It is a high GI food but eating it actually has a negligible effect on glucose levels – even in large quantities.

Watermelon may have a high GI, but compared to other carb foods you might eat, it doesn’t have as much carbohydrate because it is mainly water.

Hi GI or not???

There is a small amount of carbohydrate in watermelon. This amount is processed into glucose very quickly making it a high-GI food, but because there is so little of it, it just doesn’t have much of an effect on your blood glucose levels, so in terms of impact, it is very low. This impact of the amount of carbs in a food is called the ‘Glycaemic Load’.

This is an important point – it is the amount of carbohydrate in a food that matters, not just the speed at which it is processed into glucose. We know that all carbs are turned into glucose – so it follows that the more carbs in a food, the more glucose that will be produced from it. Again this by itself is not  clear guide – what is needed is a method that takes into account the amount of carbs in a food and the speed at which those carbs are metabolised into glucose by our body. This measure is the Glycaemic Load (GL) which considers the amount of carbohydrate in a food as well as its GI. Both of these factors acting together determine the blood glucose response from any food.

To work out glycaemic load (GL), multiply the GI x the grams of carbohydrate, then divide by 100.

For example:

  • 1 cup of watermelon: (GI of 72 x 9 grams carb) / 100 = 6.5.
  • 1 cup of sweetcorn (GI of 37 x 32 grams carb) / 100 = 11.8.

Your body’s glucose response to the same amount of these 2 foods will be quite different because the amount of carb present in each. The differing amount of carbohydrate affects the glycaemic load. Portion size is another way to affect the glycaemic load of a food. For example, one cup of sweetcorn has a GL of 11.8 but half a cup only has a GL of 5.9.

What this shows is that using the GI by itself is okay as a rough rule of thumb, but it does not give you the full story. You need to also take into account the amount of carbohydrate in the food you are eating.  For this reason, the GI is most useful when choosing between foods with a high percentage of carbohydrate and but becomes fairly irrelevant when foods contain a low percentage of carbohydrate.

However the carb content should be taken one step further – the amount of carbs in a food that comes from fibre also affects your body’s speed of metabolising carbs to glucose. The Atkins people introduced the idea of ‘Nett’ carbs years ago and this was arrived at by subtracting the amount of fibre in a food from its total carb count. The remaining amount is the ‘Nett’ carbs and you apply the GL to this.

This is important because foods with a high carb% that also contain a high fibre % will convert to glucose to more slowly than high carb / low fibre foods. This also highlights that when a food has a low GI it does not mean you can eat huge volumes of it.

Bottomline – fibre counts – big time! And fibre comes from lightly to unprocessed foods, not factory processed ones.

So when considering a low- or high-GI food we need to also take into account how much carbohydrate a food contains and how much of that is fibre.

Bread, rice, pasta and cereals are mainly carbohydrate so choosing low-GI varieties makes a difference – but only if they are high fibre varieties.

All fruit and vegetables are fantastic for health because they are packed full of antioxidants and nutrients. But some fruits are low in fibre but high in carb content and therefore should be eaten sparingly.

Go for lots of colours when you are getting your fibre...

The biggest reason to switch from a diet full of starchy carbohydrates like bread, pasta, and rice to a diet with more fibrous, leafy ones like vegetables is the calories involved.

By ‘swapping’ out starchy, fast, simple carbs and replacing them with slow, complex, fibrous ones you will create a significant drop in calories. To lose fat we know we need to create a calorie deficit so fewer calories with more stable blood sugar will certainly assist in leading to a significant drop in body fat.

Just like it’s wise to moderate fats because they are very calorie dense, starchy carbohydrates like bread and pasta are more calorie dense (and definitely more nutrient sparse!!) than fibrous, carb sources like vegetables in general and leafy ones in particular.

What you want to do is eat a lot of calorie sparse, nutrient dense foods that makes us feel full without over-doing it with the calories. (See my earlier post – February I think – on achieving healthy satiety)

For effective, permanent fat loss, I feel it’s important to choose foods that are in high fibre are nutritionally dense but low in calories. This way you do not feel hungry because you are full from the fibre of the carbs, you don’t feel too deprived as the improved nutritional impact will help you cope with any cravings that arise from a ‘fast’ carb withdrawal. You will still be eating a lot of food but you’ll be getting a lot fewer calories.

Vegetables & most fruits offer this luxury. You can eat a lot in volume, but you just don’t get a lot of calories in return. (Unless you deep fry them, drench them in honey or drown them in butter on a consistent basis…)

Increased Complex Carbs = Fat Loss

This high volume, low calorie luxury doesn’t exist with starchy carbohydrates.

A small serving of starchy carbs like pasta, bread, and rice is still high in calories.

For example, a 1/4-cup of rice has approximately 150 calories, but you can eat an entire bag of carrots or 8 or more cups of broccoli and still have ingested fewer calories than if you the 1/4 cup of rice.

Look I love bread as much as the next person, especially Sunday morning brunch with a fresh loaf from the local bakery, and I am not suggesting that you stop eating grains, pasta, oatmeal or rices. I am however suggesting that you eat less of them, swap them out for more vegetables, reduce their serving size at your meals and add some leafy green stuff!

Supplement smaller servings of simple, fast carbs with more vegetables.

Your body absolutely needs carbohydrates. Carbs are the body’s main source of glucose. Your brain cannot function without glucose; in fact, you’d die without blood sugar.

Cut down on these don't cut them out...

So to start cutting excess calories from your diet, start to limit the amount of starchy carbs like bread, pasta, rice, oatmeal, bagels, that you eat and swap them instead for more vegetables like broccoli, carrots, green beans, spinach. lettuce, peas, and so on.

You’ll lose fat. Your skin will improve and so will a lot of other health indicators.

Be well, see you next time.

Shock! Gasp! LipoSuction is NOT permanent…Guess Metabolism Wins after all!!

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Welcome Back!!

For years Liposuction has been the darling of the fat loss set – that part of it who could not be bothered with fixing their lifestyle & metabolism. It is equally as popular with Women & Men, and is very, very lucrative…

The traditional before & after fo Lipo ads with way too much fat being removed this way...

Quick, relatively painless with a hint of danger to spice it up Lipo has been the mode of choice for actors, actresses, body builders, matrons, aging gigolos, the rich the vain and in a very few cases those who needed it as a medical necessity.

The news is in though and it is not good for lovers of Lipo – the fat comes back … and where it comes back to is health threatening.

You can almost hear the shonky Plastic Surgeons weeping from here….(the good ones actually say that Lipo is NOT a get out of fat jail free card and that you will regain the fat if you don’t address factors like food intake, exercise and metabolism). Thing is Lipo along with rhinoplasty (nose jobs) and breast enlargement is one of the 3 most popular and profitable cosmetic procedures undertaken in the developed world.

The April 7th 2011 edition of the journal ‘Obesity’ published the results of research, conducted by a team from the University of Colorado. This research not only assessed if the fat returned after liposuction, but where the body stored the returning sludge.

Invasive & potentially dangerous

You see Lipo actually ‘works’ by sucking fat cells out of the body – by removing them. Cosmetic Surgeons do this by inserting a canula through an incision in your body, pumping in a saline solution and then working the canula back & forth under your skin with the vacuum turned on…More modern approaches use lasers and vibration etc but the fact remains it is an invasive form of surgery that carries substantial risks.

The theory was that with these fat cells gone you would not only lose the fat vacuumed out but you would not regain the lost fat. Not true – you do get the fat back, just not in the same place… So you risk disfigurement, infection and at the very least several weeks of pain for a procedure that does not deliver as it has been advertised…

The researchers took a  group of 14 non-obese women, performed some Lipo on their thighs and monitored them at six weeks, six months and one year after the surgery.
Women assigned to the control group did not have the Lipo performed on them.

The results found that after a year the fat not only returned but was now redistributed to the stomach area instead of the thighs. After 12 months there was no difference in bodyfat between the control and Lipo groups.

Lipo CAN fix this - but it won't last without other changes...

Although only a small study, and yes there is a lot of noise about that!!, the results support widely known anecdotal evidence from patients and Cosmetic Surgeons. The fat comes back if you don’t clean up your act – especially in the areas of diet & exercise.

So – the researchers found that a year after Lipo, that fat returned but not to the Lipo site – but to the belly. Lipo on the thighs resulted in increased stomach area fat 12 months after the surgery. This is a less healthy place to store fat.

Even worse – if Lipo was done on the belly, the fat gain after 12 months re-accumulated there, despite there being fewer fat cells. The existing ones just grew in size.

The fact that fat returns and goes to the belly is not really surprising as the belly is an area designed for fat storage in order to cushion, protect, insulate and provide quick energy to our internal organs. The real surprise is that people have undergone this dangerous procedure (Google ‘Liposuction deaths and injuries’ – just avoid the image search) and then kept the rest of their lifestyle as it was.

Not only can you NOT out train a bad diet, it seems you can’t out-surgery one either!!

So Lipo can give a quick cosmetic effect but for lasting body recomposition you need to live a lifestyle like the one we talk about here – eat a high protein, low processed carb, moderate fat diet; eat 6

Lipo only gives this if you also eat & exercise the right way...

times a day, exercise at 3 times a week using a HIIT / Interval protocol so you fire up your EPOC; go for a walk, hug your loved ones, do some stretching – move & have fun.

If you don’t the results of any quick fix – surgical or other will not last…

See you next time.

Lose Fat without a Gym to go to…

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Welcome back!

Last week I showed some of my favourite ways to rip fat off at the gym, and let’s face it Gyms are great because of the equipment available. Thing is you can get as good results by working out at home. The truth is you don’t need a lot of machines or equipment to get results.

You can get results like this - via the Gym or at home!!

Now I happen to like using some of the equipment at the gym and it is great to have access to a full run of Kettle Bell and dumb bell weights but you don’t need it. At home I suggest you invest in a good chin up bar, a set of kettlebells (12,16, 18, & 20 kg) a basic barbell with about 30kgs of weights, a couple of dumbbells, a cheap ‘aerobic’ step, a skipping rope and a weighted vest. But even this is more than you need for results – you carry around your best fat loss weapon everyday – your body.

Bodyweight exercise is a great way to burn fat, recondition your metabolism and get a great workout no matter where you are.

Before we look at some routines some commonsense rules apply to this and all other exercise routines. One – check with your doctor or medical professionalism before starting any exercise routine especially if you have not exercised for some time, are overweight or

I love weighted vests...

over 40. Two warm up by skipping on the spot, doing some shoulder swings and moving around – it is important that you warm up your joints and muscles before stressing them. This does not mean do static stretches – save those for warming down at the end of your session when you muscles & tendons are nice & warm and able to benefit fully from stretching.

Here is a simple but effective routine you can do at the beach, in your living room, in a hotel room or at the park.

  • Jumping Jacks x 30
  • Push ups x 10 -2 20
  • Jumping Jacks x 30
  • Prisoner squats x 30 – 50
  • Jumping Jacks x 30

Do each exercise in a non-stop sequence with a rest after the third set of Jumping Jacks. Repeat 3 -5 times. You can swap out the Jumping Jacks for Burpees, or squat Thrusters knee lifts for some variety.

If you add a chin up bar to the mix then you can do my all time favourite:

  • Push ups X as many as you can
  • Rest for 1 minute
  • Chin Ups X as many as you can
  • Rest for 1 minute
  • Squats X as many as you can
  • Rest for 1 minute

Repeat for 5 rounds.

Push ups don't need any equipment & give great results!!

Not tough enough for you? Do the push ups & squats wearing a weighted vest…

For something that is really challenging try burpee ladders. The way this works is you do 10 burpees and rest, then 9 and rest then 8 and rest etc all the way down to 1 and then you go back up the ‘ladder’ to 10. Trust me this is a killer. Of course you can substitute any exercise for the burpees. Kettle Bell swings, like just about any exercise, take on a life of their own when ‘laddered’…

Speaking of kettle bells – and assuming that you have taken instruction so that you know how to perform a KB swing correctly – try doing 100 KB swings a day for 20 days. You will drop a lot of fat and tighten up your entire physique.

(NB – Kettle Bell swings if you are getting lower back pain when you do these you are doing them wrong and not ‘hinging’ correctly at the hips – an upcoming blog addresses how to do them properly.)

No longer trendy - just a home fitness essential in my opinion

My routine for last March:

Day 1

  • Kettle Bell Swings x 100 (done in sets of 20)
  • Medicine ball above the head throws X 12
  • Kitchen steps step up x 30 each leg

All done circuit style with a heavy weighted vest

Day 2

  • Push ups x 20, 15, 12, 10, 8
  • Chin Ups x 12, 11, 10, 10, 7
  • Squats x 50, 50, 50, 40, 20
  • Training bands shoulder mobility x 12

(Lighter weighted vest on the push ups & squats.) Done circuit style for 5 sets.

Day 3

Bike Ride (including hill climbs and a couple of sprints.)

Short of time?

  • Wall squats / holds for 45 seconds
  • Prisoner squats x 30
  • Mountain climbers x 30

As usual do as a circuit but with only 30 secs rest between each one and 45 secs rest between each of your 5 circuits.

This is the type of home chin up bar to go for...

Bodyweight exercises are great, require little equipment, maintain & build muscle and burn fat. Not being able to afford a gym or a home gym is not a reasonable excuse for not getting lean.

Even better they are fun and with the right attitude can put us back in touch with that younger self who just ran & jumped and swung & played for the sheer hell of it!!

Love body weight!!!

Be well.

30 Something Reasons to Get in Shape for 30 Something+ Year Olds……

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Hi & Welcome back!!

I have put together a list of what I believe are the most compelling reasons for the over 30’s (not to mention over 40’s or my mob – the over 50’s) to get in shape and stay there.

In shape - but not for most of us mere mortals

Being in shape for me means that I have a low & age appropriate body Fat %, I feel strong and have muscular endurance, that I hold a reasonable cardio endurance, can touch my toes and have a good general flexibility. It is my firm belief that getting better in the these areas will see you able to live and enjoy a fuller life. (You’ll also LBN!!)

So to get or to stay in great shape her are 30 something reasons…

LBN

Let’s clear up LBN – LBN means Look Better Naked. With a lower fat percentage, some muscle and more importantly the confidence that comes with being in shape you can’t help but LBN!

Reduces Cholesterol

Increasing research is showing that this is not the bad boy it has been painted as for the last few decades, but nonetheless too much LDL (Low Density Lipoproteins) is still not a good thing to have going on and regular exercise (especially Interval style – see earlier posts) has been proven to reduce LDL levels whilst increasing HDL ( High Density Lipoproteins) – the good cholesterol.

Not everyone can get in this shape - but we can improve our own!!

You’ll Sleep Better

Lack of sleep increases the release of cortisol and cortisol promotes fat storage especially around your belly. ( no cortisol is not bad – but too much of it is!) Regular challenging exercise helps you get to sleep quicker and to sleep longer and more deeply. It also reduces the release of stress related hormones like cortisol and promotes the release of HGH ( Human growth Hormone) This hormone is often called the ‘Fountain of Youth’ hormone due to its effect on your body’s fat stores ( it cuts them) your lean tissue (you get more muscular) and your over all health.

You’ll feel better about yourself

Just working out regularly and getting in shape makes you feel better about yourself. We can’t all look like Brad Pitt in Troy or Angelina in… (Well ladies insert your favourite here!) but we CAN make of ourselves the best we can. Doing this enables to feel more in control of our lives and being in shape for ourselves will give a confidence boost.

Physical appearance isn’t everything,  but by getting into better shape you’ll look better, and this will improve your confidence.

Your Blood Pressure will reduce

Stress, lack of sleep, poor diet – all contribute to high blood pressure – a recognised killer. Getting in shape not only reduces your blood pressure but can actually prevent it from either re-occurring or taking place in the first place!

Your won’t ache or hurt as much

One of the most common (and in many cases debilitating) complaints of the over 30’s ( & it sharply increases for each 5 year increment above this in the general population) is back pain – usually lower back pain. Years of sitting actually shortens certain muscles & tendons resulting in constant & additional pressure on our lumbar region. General lack of movement and no weight bearing exercise weaken muscles generally. This combines to the dreaded ‘throwing your back out’…

You won't need one of these if you are in shape...

Simply by lifting weights, moving more and sitting less can & does reduce this. Getting in shape with the strength & flexibility can eradicate it completely or at lest reduce it to more manageable levels. A large number of studies show that exercise is an effective treatment for recurrent low back pain.

You’ll suffer fewer injuries

Getting in shape & developing a strong, fit body will see your injury numbers decline severely. Not just back pain, but twisted ankles, stubbed toes, sore shoulders and neck pain – but general aches & pains all decrease the fitter and more in shape that you are.

You’ll be able to stand in the one spot longer (important in supermarkets, cinemas, at parades, in Church or just life in general…

You’ll reduce your chances of getting some types of Cancer

There are a number of studies that show regular exercise and low body fat equal a lesser chance of developing a number of cancers – particularly bowel, colon and breast cancers. In some cases the studies suggest being in shape & regularly exercising reduces some cancer risks by up to 40%.

You’ll have a faster Metabolism (my favourite)

By now you know that this blog is primarily about ways to recondition your metabolism so you shed fat, get fitter and enjoy much better health. I’m not going to labour the point here – by getting in shape will recondition your metabolism meaning that you heal faster and burn calories more efficiently & effectively. A faster metabolism carries a host of health benefits.

You’ll recapture some ‘lost’ Range of Motion

Getting in shape & working out with a strategic program will help you rediscover the joys of being able to

Range of motion - not everyone wants this much, but you can get more...

touch your toes, scratch your back and other many other  lost ranges of motion.

Nowhere else is it truer that if you don’t move it you’ll lose it as in the area of flexibility.

Becoming more flexible reduces joint stiffness, can assist with arthritis pain and also adds to reducing injury occurrence.

Your Functional Strength will improve

Functional strength is one of those terms that has become more of a marketing handle than a real descriptor of a real thing. However true functional strength means that you have the strength & power to do the things you need to each day in your life.

It can be carrying groceries, lifting a child, getting out of a chair, digging a garden bed, riding a bike, painting a ceiling, push starting a car or… you get the idea.

Being in shape improves your quality of life because you have the ability to do the things in your life.

You’ll improve your Insulin Sensitivity

Insulin sensitivity is the degree to which your body (primarily muscles) is able to receive and glucose from your bloodstream. Insulin resistance means that more & more insulin has to be released by the pancreas leading to increased fat storage, or in extreme cases (which are becoming less rare in these days of obesity) a loss of the ability to produce sufficient insulin at all. Yep – dose dependent diabetes…

Being in shape with a more efficient metabolism & lower body fat improves insulin sensitivity and can prevent the development of type 2 (often called adult onset) diabetes.

You can find a few out of the 168 hours each week to get in shape

With 168 hours each and every week we can all find 3 or 4 of these to use to get in and stay in shape. The benefits are too many to ignore and the results too important to miss out on because ‘Dancing with the Stars’ is on.

If you have to, make your workouts an appointment in a diary. Just find the time…

You’ll have a higher desire for Sex

No not enough that you’ll develop sex addiction, but being in shape & LBN certainly raises the sex drive of both males & females.

Part of it is better circulation, part of it is increased body awareness and feeling more in control of your body and a large part of it is improved hormone health. Regardless – getting or being in shape certainly improves the bedroom…

Heart Atack and more diseases either in progress or about to start...

You’ll Decrease your Risk of Heart Disease

Challenging exercise exercises the heart like any other muscle and like any other muscle regular exercise improves the hearts strength & responsiveness to the demands placed on it.

Contractile strength improves and with higher HDL & lower LDL your risk of heart disease drops. A lot.

You’ll get a kick out of exercise

Challenging exercise releases a number of ‘feel good’ hormones (think runners high) that elevate our mood, lift depression, decrease the effects of stress and poor sleep and have been proven to make us happier.

This effect is even more marked when you make at least a part of your exercise program an activity that you love to do. It can be ballroom dancing, squash, tennis, a martial art, yoga – whatever. When you have at least 1 regular activity of your exercise program as something you love you overall enjoy getting & staying in shape more. And you smile more – a lot more.

You’ll likely live longer

Folk who are in shape tend to live longer, have better health and less disease & injury. At the very least they experience a better quality of life.

You’ll develop (rediscover) better balance and Coordination

This sort of ties in with suffering less injuries if you are fit – but if you are in shape & working out regularly your kinaesthetic awareness (your mental awareness of your body’s place in the space around it) improves. You’ll trip less often, bump into less and find that you drop things less often.

Well maybe not this much more balance (unless you want to work for it!!)

Even better – for the older ones of us – you’ll be less likely to fall – and for anyone in their late 50’s on falls is a major health problem …

You’ll reduce your chance of Osteoarthritis

Weight bearing exercise coupled with moving more means stronger bones. Period. Calcium supplements have their place and so does diet but if you want strong bones move some weight and get stronger than you are today.

Your gut will work better

Getting in shape means more efficient processing of the food you eat. It means reduced risk of ‘over 40’s’ diseases such as diverticulitis, gastrointestinal haemorrhage, and inflammatory bowel disease; for everyone else it means a decreased incidence of constipation.

Getting in shape is not just for cosmetic external purposes – a reconditioned metabolism means everything works better.

Your weight will change

Getting in shape means dropping body fat and developing some muscle. Scales don’t count because muscle weighs more than fat, but the mirror, your partner’s reactions and how your clothes fit do.

Your body will use more fat as fuel

Regular exercise tends to improve your body’s ability to use fat as fuel. This is a good thing as is unfit folk our bodies have a tendency to store fat and breakdown muscle for fuel once glucose is depleted.

Even better – unhealthy fat stores like belly rolls and love handles, visceral (internal) fat can not only be prevented but heavily reduced if not wiped out by getting in shape.

You’ll get sick less often

Your entire Immune System will improve...

Being fit means a stronger immune systems and this translates into less illness – fewer colds, quicker recovery from the ‘flu and generally better health.

You’ll focus better

Another truth about moving into the above 30 age bracket – our ability to focus , concentrate and multitask begins to drop. A lot. By your 50’s it can be beginning to become a real issue.

A better supply of oxygen & nutrients to the brain due to improved circulation from regular exercise not only arrests this mental decline, but can on occasion reverse it.

You’ll have loads more energy

Exercising regularly improves your body’s utilisation of food and the performance of its various energy systems. Net result? A real increase in energy levels.

More energy means better quality of life and more engagement in living – to good to miss!!

You’ll reduce the chance of developing Alzheimer’s

Remeber when you had this much energy??!!

Although this is likely tied to improved circulation of oxygen & nutrients to the brain, getting in shape through challenging & regular exercise appears to keep your brain sharper and may reduce the chances of you developing not only Alzheimer’s disease but a number of other dementia type mental disorders.

It may be tied to the improved circulation and the increased amount of mental awareness required to partake of exercise or other physical activities. There is even some talk of the feel good hormones also playing a role…

In any case the research is ongoing but is too good to ignore.

You’ll feel like you are reaching your potential

Being out of shape, fat, flabby and out o breath with no strength means that you cannot possibly be at your best. The world is a nastier place when you are out of shape and your internal landscape can come to resemble your outer one. Not healthy – physically or mentally.

By getting in shape, reconditioning your metabolism and losing ft you transform into you Ver 2.0 – a better version of yourself.

The Greeks used to say ‘Healthy body, Healthy mind’ – and the more we learn about how our bodies work and how they integrate with our emotions and thought process the more correct the Greeks seem to be.

Undertaking a physical transformation will improve your mental, emotional, and spiritual state; and upgrade your quality of life.

From the appearance of your skin, to your overall body shape, to how well your metabolism works, how you think or shrug off illness – just about every physical attribute you posses gets better when you’re in shape.

Set them up for a better quality of life

You’ll set a good example for your kids (or grandkids, or…)

By taking charge of your shape & fitness and being committed to it you will also help your kids to develop similar habits. Being in shape has so many health benefits that if you can influence by example your children you could literally be reducing the amount of stress, pain & illnesses that they will suffer in their lives. A helluva a good reason to get & stay in shape as far as I am concerned…

(If you like this list and have sedentary friends then shoot them a copy of this blog – it just might get them moving.)

Please leave a comment below and I’ll see you next time…