The Question of Body Fat
I often ask my clients, “who has less body fat %, a Sprinter or a Marathoner?” The answer I receive is almost always “a Marathoner.”

The correct answer, however, is a sprinter! (In 10 years of training, less than 10 people have answered this question correctly!). You can understand why, since the general public has been told over and over again that in order to burn fat you have to do continuous aerobic work. Sprinters do almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?

The reason is rooted in the intense nature of their training. The higher the intensity (i.e. “Intensity” is the percentage of the Maximum Heart Rate) the more calories per minute burned during the workout. In addition (and more important,) caloric expenditure is increased for 24-72 hours post workout.

The Power of Interval Training
The way for individuals to raise the intensity of their training is to do “Interval Training.” Interval Training alternates bouts of high-intensity exercise with that of low to moderate-intensity exercise. Recent studies have shown that Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.

Tabata et al. compared a 70% of VO2 max moderate intensity group (MIG) vs. a high intensity interval group (HIIT). The MIG group did increase their VO2 max by about 10% without a concurrent improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14% and their anaerobic capacity by 28%. The HIIT group actually improved both anaerobic and aerobic capacity at the same time!

Tremblay et al. compared a sprint ergometer group versus an aerobic group. Despite burning 50% less calories, the sprint group lost three times more fat than the aerobic group.

A sample Interval Protocol for Fat Loss
As always, please check with your Exercise specialist or physician before embarking on any intense exercise program.

Table 1: For those of you who are in the general public and have not exercised in years do the following protocol for at least 4-6 weeks.

• Perform 3-4 sessions/week
• THR = Target Heart Zone

After completing the 4-6weeks in table 1, move on to table 2 interval workout to prepare for the tough interval workouts in table 3
Table 2:

* Perform 2-4 sessions/week on non-consecutive days

After completing the 8 workouts in table 2, a new cycle can be started at higher initial speed during the “High Intensity” sets.

• Perform 3-4 sessions/week on non-consecutive days
• Before embarking on Workout 3, take a practice workout or two to establish the fastest possible speed for the “High Intensity” sets. This is very important to elicit the proper hormonal response.
• Do not do more than four to six weeks of Table 3 workouts. I repeat – do not do more than six weeks of Table 3!

This workout routine is designed with deconditioned individuals or healthy athletes with proper mechanical joint and muscle function and who have been given a clean bill of health by their physician. If uncertain or for an individualized Interval Training program/ injury rehab program contact Guy Edwards 07980865892 or guy@successfulhealthcoach.com

What’s sad about this is that many people feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”

When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”

The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.” This is a combination of treadmill, stepper, elliptical, rower and bike.

Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:

(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.

This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?

(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.

If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens (reduced leg power). The more upper body aerobic work you do, the more your medicine ball throws worsen (reduced upper body power).”

(3) Aerobic training increases ‘oxidative stress’ which can accelerate aging.

According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging in every cell of the body, from heart right through to skin cells.

(4) Aerobic training increases adrenal stress – raise cortisol and reduce DHEA, which can make you fatter and produce other undesirable health consequences

According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article – the inability to lose weight after extensive efforts.”

(5) Aerobic training increases body fat in stressed individuals by contributing additionally to stress.

If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.

(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add muscle & burn fat.

When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous aerobic work is basically exercise induced castration!”

Coming up in “Part 2” of this article: I’ll examine alternative exercise strategies which can help you break through a plateaus as well as being healthier for you.

Unfortunately, strategies employed in the past by most of our clients to lose weight include calorie-restricted diets full of processed foods (bars, shakes, packaged meals) and overdone cardiovascular workouts. Both these misguided approaches lead to short-term weight loss and in the long-term damage one’s metabolism to the point where future weight gain is inevitable.

As Personal trainers, Health practitioners and Nutritionists we are up against incorrect but widely accepted notions of how to lose weight and we frequently have clients that are experiencing weight loss resistance. For these people employing all the fad diets and spending hours in the gym does not help them meet their weight goals. In reality in order to lose weight in a healthy manner people need to adopt multiple lifestyle changes and address all three body systems for an integrated approach to getting fit.

The Three Body Systems and Weight Loss

The three body systems include the hormonal system, the digestive system and the detoxification system. For most people there is no simple, single solution for losing weight, all three body systems need to be addressed along with a program incorporating exercise and lifestyle changes. The hormonal system regulates our metabolic rate and controls how we burn body fat, the digestive system provides us the nutrients we need to burn body fat and the detoxification system, when not working properly, prevents the burning of fat stores. Most weight problems are brought on by years of poor lifestyle choices such as inactivity and lack of sleep combined with hormone imbalances, digestive and detoxification issues.

The Hormonal System

With regards to the hormonal system, most weight gain can be traced to the adrenal, or stress, hormones. The adrenal hormone cortisol, best known for its pivotal role in responding to stress, also promotes the burning of body fat, helps regulate emotions, and counters inflammation — all part of the body’s “fight or flight” response to threat. Cortisol levels rise under stress, but if stress continues without enough rest for recovery, as often happens with our modern pace of life, the adrenal glands become exhausted and cortisol levels drop. This has a chain-reaction impact on metabolism, slowing down our metabolic rate resulting in increased body fat. The more stress we are under, the more body fat we store.

The Role of Cortisol

Cortisol is secreted in response to any stress in the body, physical or psychological. Excess cortisol leads to a breakdown of muscle protein, which releases amino acids into the bloodstream that are then converted by the liver into energy, our fuel for running away or fighting. After the stressful event has passed, cortisol levels return to normal. With chronic or repeated stress the body continues to produce cortisol. If the call on the adrenal glands to produce cortisol perpetuates, the glands eventually weaken, leading to adrenal fatigue and ultimately exhaustion or adrenal burnout. Adrenal exhaustion leads to increased body fat, fatigue and depression. In fact, according to scientists at the National Institute of Mental Health, adrenal exhaustion is the leading cause of depression in the United States.

Adrenal Exhaustion

With stress, a surge of cortisol prepares the body to fight off an attack or flee. For millennia this mechanism operated under conditions that would be followed by long periods of rest and full recovery. Today, however, we are essentially locked in a culture-wide “fight or flight” state. Poor diets, lack of exercise and sleep, and long work hours leave bodies in a chronic state of stress, with many restorative functions continually sacrificed or impaired.

Adrenal exhaustion leaves people feeling lethargic and fatigued. An abnormal adrenal rhythm also impacts:

• Skin regeneration, causing wrinkles and premature aging
• Sleep quality, leading to trouble falling and staying asleep
• Bone health, which creates osteopenia or bone loss
• Muscle and joint function, leading to achy arthritis-type joint pain and neck, shoulder, and lower back pain
• Immune function, leading to frequent illness

Reversing adrenal burnout requires a well-designed exercise program, improved sleep habits, stress reduction and a dose of self-realization regarding the importance of our emotional and spiritual lives. If left unchecked, fluctuations in cortisol have a profound impact on the sex hormones, leading to problems in women such as PMS and menopausal symptoms and to low sex drive in men.

The Digestive System

The second body system, the digestive system is referred to as the “mother” system because it feeds our body tissues with the nutrients we need to function. Intestinal fungal overgrowth, which triggers over consumption of carbohydrates and sweets and digestive tract infections such as parasites and food sensitivities play a part in weight gain. Moreover, a perfectly functioning digestive system is an important first step in any weight loss program, as your body needs to absorb key vitamins, minerals, and fatty acids to properly regulate metabolism and burn fat. In the majority of patients I have treated, weight gain has been connected to a fungal, bacterial or parasitic infection in the GI tract.

Food allergies are another important digestive system factor affecting the success of weight loss programs. Sensitivity to gluten (found in many grains) is the most common food reaction triggering hormone imbalance and weight gain, yet it often goes undiagnosed or misdiagnosed. If untreated, gluten intolerance can bring low energy, depression, obesity, and diabetes as well as high risk of osteoporosis. Gluten intolerance is also seen in the majority of people with eating disorders.

Problems with the digestive system and hormonal system are the most common underlying causes of weight gain in the patients I have treated. In other cases the underlying cause is found with the body’s third major system, the detoxification system.

The Detoxification System

Detoxification pathways remove harmful chemicals generated from normal body functions such as physical exertion and breathing, which create waste products that need to be removed from the tissues. Detoxification pathways are also busy removing alcohol and metabolizing (breaking down) medications, chemicals in our food such as pesticides and herbicides, along with pollutants we are exposed to in our air and water. If you are taking in more toxins than you can flush out through the liver, kidneys, stool, and skin, you will have a backlog of waste products in the body that can cause a number of symptoms including fatigue, skin problems, irritability and poor concentration or memory.

Toxicity also leads to weight loss resistance. Toxins are stored in fat tissue in the body and people who are overweight will hold on to fat tissue tenaciously in an attempt to protect the body from the damage that would be caused by the release of these stored toxins. In addition, liver toxicity leads to weight gain through fluid retention and bloating as the body attempts to buffer or neutralize the negative effects of toxins on the body. I have had countless patients quickly lose five to ten pounds of body weight that is simply excess fluid flushed out of the body as they dump out toxins. Ironically, if you are dehydrated you will also tend to retain fluid. As I’ve heard Dr Bob Rakowski say many times in reference to drinking enough water, “The solution to pollution is dilution.”

Toxins build up in the body as by-products of what we consume including alcohol, prescription drugs and over the counter medications. Additionally in our daily lives we are exposed to environmental toxins in our air, water and food supply. These chemicals accumulate over the course of a person’s life and contribute to clogging the liver detoxification pathways, which are alternately helped by eating healthful sources of protein and vegetables. Vegetarians who eat insufficient protein are at risk for detox problems, as are people who do not eat enough vegetables. Liver detox pathways can be corrected through an organic foods diet and simple lifestyle changes such as increasing water intake.

Improving the Three Systems

All three body systems — hormonal, digestive, and detoxification — can be improved by applying the principles presented in our Nutrition & Lifestyle packages. These changes will lead to healthy weight loss in most people. In cases where multiple problems may have been brewing for years, overcoming weight loss resistance may require further functional testing, such as food allergy testing, designing herbal or nutritional programs and possibly working with other healthcare professionals. This can range from dentists who practice mercury removal to chiropractors, osteopaths or doctors of natural or oriental medicine.

It certainly takes some detective work to diagnose the causes of each persons weight gain and to determine the best course of treatment, and it takes determination on the client’s part to stay with a program and maintain it for the long term. But what better reward is there than good health?

If Jennisse Peatick, 36, ever had to stop exercising—well, the idea leaves her almost speechless. She doesn’t know what would happen. “I started exercising because I was getting fat and I realized it was helping me deal with my ongoing depression,” she says. Now the competitive cyclist and triathlete, takes her daily exercise as regularly as she takes her antidepressant medication.

Exercise seems to be particularly important for some people. In a 2007 study in the journal Psychosomatic Medicine, depressed people who were engaged in an exercise program recovered about as well as people who took medication. Both groups did better than a third group that got only a placebo.

Exercise may have to be intense and frequent, which requires dedication.

What kind of exercise will lift your mood?
While regular exercise may be as effective for mild or moderate depression as antidepressants, there is a big catch, one that triathlete Peatick has figured out: It has to be intense, for at least 30 minutes, according to Madhukar Trivedi, MD, professor of psychiatry and head of the Mood Disorders Research Program and Clinic at University of Texas Southwestern Medical Center in Dallas. He has authored several studies that show regular exercise can reduce depressive symptoms—in one case by up to 47%.

Bipolar Disorder Is Different for Women

Hormones, gender roles, and misdiagnosis all play a role.

At least one German study showed that exercise worked in patients who had not responded to antidepressants.

Theories as to how exercise works abound. Dr.Trivedi has suggested that it may change levels of chemicals in the brain (such as serotonin), just as antidepressants might.

Eat high quality (organic where possible) meat & vegetables, nuts and seeds, some fruit, little starch & no sugar.

Drink clean water, 2-3L per day.

Eat regularly, when hungry, every 3-5hrs.

Understand good posture, body mechanics, technique before intensity and endurance.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

Learn how to lunge and twist in 3 planes of motion

master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Climb, Bike, run, swim, row, etc, hard & fast.

Exercise four or five days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy!

Keep workouts short and intense. Regularly learn and play new sports.

Practice either specific dynamic Joint mobility, stretching, Yoga, Tai Chi, Chi Kung and ……

Meditate daily, laugh & smile!

You can get by and accomplish your everyday needs or even have a job. But you are not fluent, and you’re not going to have as many opportunities as someone that is. And, you also might get into trouble if life requires a little more language skill.

Movement is the same way. With a survival vocabulary of movement, you can walk around, sit on the couch, maybe hike or bike a little, maybe play a sport at half speed, or go to the gym and move your limbs through the predetermined paths provided by machines. But when something unexpected happens like a push on the football field, a fall skiing or an extra long run with a friend, your movement vocabulary is exceeded and pain and injury is the result.

If you have movement fluency, you have the buffer zone to meet unexpected physical challenges. You can also seek out new challenges, by trying new sports or activities without fear.

What this means to you is that fluent movement allows you to move without pain, with freedom to do anything you choose, attain the highest level performance with maximum efficiency! Most natural athletes maintain this fluency, think of Micheal Jordan or Roger Federa.

Lets take the analogy further. Sentences are composed of words, which are composed of letters. We can look at movement the same way. All of the possible individual isolated movements at joints (like elbow flexion) are the letters. Simple compound movements like the squat, push, pull or twist involve multiple coordinated joint movements and are therefore the words. A series of simple compound moves like hitting a tennis forehand or getting shopping bags out of the car, is like a sentence. The import of this analogy is that you can’t write a very good sentence without many words, and you can’t make many words (without misspellings) if you don’t know all the letters. Let’s look at how this plays out in the example of gardening.

Gardening often requires you to squat down to the ground and then make reaching, twisting and pulling movements. The key word in the sentence here is the squat. The squat requires the following letters – full ankle flexion, full knee flexion and full hip flexion as well as some trunk extension and stabilization.

Although the squat is one of the simplest and most functional movements, it is actually composed of many separate joint movements or letters, and if one is missing the whole thing might fall apart. For example, if you don’t have the “letter” of full ankle flexion, you can’t get all the way to the ground without lifting your heels, which will reduce stability and place increased demands on your knees and low back.  Ever have sore knees and low back after gardening?

So how can we use this tedious analogy to move better?  First, we make sure we know all the letters.  Recovering better movement should start with systematically making sure that you can move all your joints through all available ranges of motion at different speeds in a controlled and coordinated fashion. As you go through this process you will discover a wide variety of movements that are outside your normal narrow “groove”  – movements that you are completely physically capable of performing but which require serious concentration because you simply haven’t done them in years.

After performing such a movement and recovering a new “letter”, your vocabulary will immediately expand because you will also recover all the related words which depended on that letter.  For example, recovering small subtle movements in the feet can have a hugely beneficial effect on the safe and healthy movement of the knees, hips and back.

After making sure you have recovered all your letters, you can then proceed to practice with more intensity the key “words” that you use most often in life.  For most people, there are eight or nine fundamental or primal words that come up over and over – squats, lunges, deadlifts, pushing, pulling, twisting, running, walking.

Interestingly, most “functional” training programs emphasize these “primal movements” as the basis for any good rehabilitative or “sport specific” or general physical preparation training program.  While it is certainly true that these movements are essential to movement fluency, such programs often don’t respect the complexity of the moves – they are words not letters.  So, if you attempt to do some vigorous squatting or running without full mobility at the foot and ankle, you will necessarily have some “mispellings” (just to beat this language analogy to death) , or compensations that lead to inefficiency, stress and ultimately injury.  Many of these compensations occur at the a very subtle level that is hard to detect without an experienced coach watching directly over you.

So, to perform your best, to be able to safely work harder, without pain … to be able to have real movement fluency. Start with the alphabet.

Speak to Guy for a professional program aim at helping you move freely, without pain helping you gain the fitness and energy you need to reach you fitness & weightloss goals.

Call  07980 865 892 TODAY!