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    Thread: Ask the trainer

    1. #11
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      Londoner;1563729 wrote: The most important thing in shifting weight is nutrition. You cannot beat the simple science of calories in and calories out. If you eat more than you need you will generally gain weight and vice versa.

      .Hi, Londoner

      Thanks for your response about the exercise. Sometimes I don't feel like I'm doing "enough" because what I'm doing just doesn't take very long. On the other hand, I think I was formerly spending too much time exercising.

      Regarding calories in/ calories out, I don't think it is a simple math problem. The energy content of food is measured in a bomb calorimeter, not a living body. 100 calories of sugar or any carbohydrate is metabolized differently (and has different metabolic effects) than 100 calories of protein or 100 calories of fat, which also differ greatly from one another. Sugar in a fruit is absorbed differently that sugar in a cookie due to the presence of fiber in fruit. Further, a person's total ad libitum calorie intake will vary depending on the proportions of macronutrients because of the different effects of each of those nutrients. It is just plain hard to restrict calorie intake on a high carb, low fat diet because every cell is telling you that you are starving and need to eat! (It doesn't sound like that is what you recommend - it is just what so many people try to do to lose weight).

      What you suggested I like to keep protein (0.8-1g per lb of bodyweight) a constant and then incorporate an inverse relationship between fats and proteins - that is either moderate fat and carb some days, or higher fat/lower carbs other days and higher carb/lower fat on others.
      makes sense to me if higher carbs are consumed only on high activity days.

      So while at some point the number of calories a person consumes matters, the sources of those calories is critical. There are many studies supporting a low (or lower) carb, moderate protein, and high (or higher) fat diet. Robert Lustig's recent book, Fat Chance, explains it pretty well as does Gary Taubes' Good Calories Bad Calories and Why We Get Fat.

    2. #12
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      Really good post NS. It is hard to adjust the mindset that you don't need to be exercising every day for hours on end to get results. Do the minimum you need to for the maximum results

      Everything you say is correct, but everything does boil down to the calories in calories out equation. But, I do not advocate calorie counting - it is neither accurate nor efficient.

      A very high carb diet or consuming refined carbohydrates (as per the no sugar thread) will have a very different hormonal impact on your body than a nice nutritious plate of vegetables, quality protein and good fats.

      Most people would do well with eating more higher fiber/water content foods. Again all down to a nutrition and hormonal aspect - they will fill fuller for longer and obtain more nutrients.

      Basically, the more active a client is, the more starch I will have them eat as it is harder to obtain the carbs needed from low starch foods alone. And saying that, most clients are coached to eat most of their starches only post workout.

      Most coaching boils down to getting the client to eat less calories in a way that doesn't make them feel restricted.

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      Thanks, Londoner, for this advice. I am going to follow you advice "minimum you need for maximum results." I think I had this attitude that I had to spend hours at the gym to make up for all the time I don't get there. Will try to be more regular and to push myself harder for shorter periods of time.

      That said, it's time to have a nutritious breakfast and start my work day. Thank you!

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      Hi, Londoner

      I think we generally agree with one another .

      The problems arise when people try to simply count the number of calories they consume without regard for the source (so I think there is some calculus involved in that in/out calories equation!). Which is why people like you will always be needed.

      I hope you are feeling better. Maybe next time you're inclined to go out and party you could talk to yourself just as you would to one of your struggling clients - with kindness, encouragement, and an emphasis on long-term goals. You could even share your pep-talk here - I'm sure it would benefit others, as well.

      Take care, NS

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      NoSugar;1563762 wrote: Robert Lustig's recent book, Fat Chance, explains it pretty well as does Gary Taubes' Good Calories Bad Calories and Why We Get Fat.

      Fat Chance and Why We Get Fat are absolutely great books, well worth reading.

      I don't remember who said it, but the calorie sum game is a bit like saying "this play had 500 spectators because 500 more people came into the theater then people who left."

      It's not a dig BTW, but it's an important distinction. A calorie is not a calorie. Glycemic index/glycemic load, insulin levels, other hormones, I'm sure you agree there's a lot more to it than calories in/out.

      Of course, we may also be guilty of "nutritionism", as explained by Michael Pollan in In Defense of Food
      - another good read that makes it clear that you still need to enjoy
      your food.

    6. #16
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      Hi, Chief

      I'm back to eating the food I grew up on rather than the food I've eaten for most of my adult life (which coincided almost exactly with the mandate for everyone to eat a low fat, high carb diet).

      So, I'm now really enjoying what I eat - eggs, meat, butter, full-fat dairy, "good" fats, tons of vegetables, some fruit - Eating is fun again .

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      Hey Londoner --
      want to give free advice and have your middle-age MWO friends loving you? What do you think about suggesting one workout that we should all try to do 3X in a week. Then we could write back and tell you how miserable, I mean great, we feel. Anything to get me motivated to get away from the computer and into the gym (rowed for 25 minutes, followed by short weight session).

      I'm enjoying this thread!

    8. #18
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      He is probably hiding from us now :H!

    9. #19
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      You are probably right!

    10. #20
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      Hola, hola. Sorry guys been busy with work. So I'm out of hiding

      Chief - the calorie sum is legit. But as you say, it is not as simple as the make out. Your metabolism is moving about all over the place. I really try to emphasise the importance of hormonal health - leptin, insulin and cortisol in particular as these have a massive impact on hunger, fat storage energy etc. Which funnily enough all affect daily energy balance.

      So, here is a quick program for you all to try. Obviously I do not know what level any of you are at or if you have any mobility issues, but this is a good start. Make sure you use a weight that allows you to complete all reps with good technique. The weight is too light if you complete the reps and you could have done more than 1-2 extra reps. The weight is too heavy if your technique breaks down.

      A1 - Steps ups x 12 reps on each leg (rest 30-60secs)
      A2 - Barbell overhead press x 12 reps (rest 30-60secs)

      Repeat for a total of 3 times

      B1 - Deadlift or Leg curl machine x 12 reps (30-60secs rest)
      B2 - Dumbell bent over row or seated row machine x 12 reps each arm (30-60secs rest)

      Repeat for a total of 3 times

      C1 - Plank 30 seconds

      Repeat 3 times with 30 seconds rest between each.


      Cardio - any form

      3 minutes warm up @ 6/10 effort

      20 seconds of high intensity - 8/10 effort (breathing rate should be high and you should only be able to speak 2 words max before needing another deep breath)

      40 seconds of low intensity - 6/10 (let breathing and energy recover)

      Repeat 10 times

      Followed by 10-20 minutes of low intensity steady state 6/10 (should be able to hold a conversation comfortably and heart rate should be between 120 and 150bpm)

      Stretch

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