Wednesday, November 9, 2011

Women: Running into Trouble



GREAT Article by John Kiefer... See full text here... Women: Running into Trouble.

This article applies to those who have been doing excessive steady state cardio for weeks/months/years on end. Meaning 4-7 days a week of 40+ minutes of steady state training...
"...not talking about walking or even appropriate HIIT cardio, but the running, cycling, stair climbing or elliptical variety done for hours at or above 65 percent of max heart rate, actually anaerobic threshold is a better measure, but not practical for day-to-day use."

Important Take Aways:
"Steady-state endurance activities like this devastate a woman’s metabolism. It will devastate a man’s too, but in different ways."
"Studies demonstrate beyond any doubt that in women, cardio chronically shuts down the production of the thyroid hormone, T3.1-11 
T3 is the body’s preeminent regulator of metabolism by throttling the efficiency of cells.12-19 T3 acts in various ways to increase heat production.20-21 As I pointed out, in Logic Does Not Apply: A Calorie Is A Calorie, this is one reason using static equations to perform calorie-in, calorie-out weight loss calculations doesn’t work—well, that’s why it’s stupid, actually. When T3 levels are normal, the body burns enough energy to stay warm and muscles function at moderate efficiency. Too much thyroid hormone (hyperthyroidism) and the body becomes inefficient making weight gain almost impossible. Too little T3 (hypothyroidism) and the body accumulates body fat with ease, almost regardless of physical activity level. 
Women unknowingly put themselves into the hypothyroid condition because they perform so much steady-state cardio. In the quest to lose body fat, T3 levels can grant success or a miserable failure because of how it influences other fat-regulating hormones.22-31 In addition, women get all the other negative effects, which I’ll get to. Don’t be surprised or aghast. It’s a simple, sensible adaption of the body, especially a body equipped to bear the full brunt of reproducing."

Read More here...

Great Reminder of the GTS Fat Loss Hierarchy...
  1. Nutrition
  2. Strength/Hypertrophy
  3. "Cardio"

Thanks to Brad for sending this over...

Saturday, November 5, 2011

Impatience...


If you're on a weight/fat loss program I encourage you to stay patient with your results... I received an email from one of my clients who became very discouraged after a slower Week 2 drop...

Her 2 week results are as follows...

Weight
Day 1: 169
EOW 1: 163
EOW2: 160 (9 lbs lost)

Waist
Day 1: 31.5
EOW 1: 30.5
EOW2: 29.25 (2.25 inches lost)

Hip
Day 1: 43
EOW 1: 40.5
EOW2: 40.5 (2.5 inches lost)

Thighs
Day 1: 26.5
EOW 1: 25.5
EOW2: 25 (1.5 inches lost)

My Response Below:

Impatience is the hardest part of the fat loss process.

9 lbs. 2.25 inches in your waist in 2 weeks is a ridiculous amount of weight to lose for a female of your size. Think about how you put on weight over the years... do you gain 9 lbs in two weeks? No, your body adjusts slowly, you gain a quarter to a half a pound of fat (not water) here and there.  Extrapolate that over the course of a few years and you may have put on 10-15 lbs...

Losing weight is the same way. the initial drop gets people motivated but don't think thats the norm. Expect 1 lb to a 1/2 pound per week on avgerage, some weeks you might not lose any, but I'm more concerned with trending over time. Stay strong, you're doing great. no need for extra workouts at this time... thats exactly how people get burned out, injured, and/or break the routine.

Calories look perfect and everything is going to plan.... extrapolate some low end results over 8 weeks... Lets look at an example...
  • WK1: -6lb
  • Wk2: -3lb
  • WK3: -2lb
  • Wk4: -1lb
  • WK5: 0 lb
  • WK6: -2 lb
  • WK7: -.5 lb
  • WK8: -.5 lb

Thats - 15 lbs in 8 weeks... combine that with your weight training and thats some DRAMATIC results in the way your body looks.

Remember in the grand scheme of things it took you years to add on weight... a week/month is a very short time to assess your progress... give yourself 8 weeks at least before you start judging your results.