Episode 104. The Aerobic Myth of Fat Loss

Episode 104. The Aerobic Myth of Fat Loss

★★★★★
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Show Notes

Think that cardio puts you on the path to leanness? Think again. Scott presents scientific evidence and real-world examples that say otherwise. Listen to why you should get off the treadmill and into the weight room.

What’s wrong with cardio?
Personal trainers should know better

  • Scott kicks off the episode with a rant about “Dr. Meateater”, who developed a large internet following by claiming to eat only meat. He recently submitted to a blood test which returned terrible results, including testosterone reduced to the level of a 90-year-old man!
  • Scott first wrote about the Aerobic Myth of Fat Loss in the original edition of The Abel Approach.
  • Workouts using cardio equipment like the treadmill, elliptical, rowing machine, exercise bike, or stair climbers are all cardiovascular in nature; resistance training/weight training workouts are neuromuscular in nature.
  • Warm-ups doing cardio does not prepare the body for weight training.
    Analogy: how much sense does it make to study algebra to prepare for an English exam?
  • People in the gym often warm up with cardio because they don’t know better. Personal trainers however should know better, yet they still have clients warming up for resistance training on cardio machines.
  • What’s wrong with cardio for warm-up? Several things, among them tightening of the hip flexors, and engagement of the wrong energy system. If you do cardio at all for fat burning, it makes much more sense to do it after weight training (if done at all.)
  • Fat burns in a carbohydrate flame. Resistance training has been shown to raise VO2 max, while Cardio has not been shown to transform physiques.
  • Aerobics trains the “fat machinery” to burn less–not more–fat, because the body becomes more efficient at using fat.

 

  • Findings from scientific evidence published in journals from various medical specialties demonstrates that cardio has little to no effect over diet alone for fat loss.
  • The National Institute of Health did a study in a very elaborate facility that uses a room calorimeter that measures oxygen uptake and respiration rates of people over a 24-hour period. They tested ultra-marathon and tri-athletes -against average couch potatoes- and found no difference in metabolism in a 24-hour period.
  • Calorie burning does not equate to fat burning. Just look around the gym at the physiques of those who do the most cardio versus the resistance trainees. Cardio might change body size but will not change body shape.
  • A study published in the Obesity Journal showed that women burned even less fat than men when performing cardio.
  • “Quite simply, aerobic training is grossly over-rated: over rated for health; over rated for performance; and definitely over rated for fat loss. My personal opinion is that it is practically useless for fat loss, but the real problem is aerobic training’s detrimental effect on strength and hypertrophy work” – Alwyn Cosgrove

  • “Training for an aerobic base turns jumpers into joggers.” – Vern Gambetta

  • Scott shows long-term before and after photos of clients who’ve lost hundreds of pounds and kept it off using Cycle Diet and resistance training only.

[References]

Utter, AC, et al. “Influence of Diet and/or Exercise on Body Composition and Cardiorespiratory Fitness in Obese Women.” The Journal of Sport Nutrition (8, (3):213-222, 1998.

McTiernan, Anne, et al. “Exercise Effect on Weight and Body Fat in Men and Women.” Obesity Journal 2007: June 15: 1496-1512.

Tremblay, A., et al. “Impact of exercise intensity on body fatness and skeletal muscle metabolism.” Metabolism July: 43 (7) 814-818, 1994.

Bryner, RW, et al. “Effects of Resistance Training vs. Aerobic Training combined with 800 calories liquid diet and examining the effects on Lean Body Mass and Resting Metabolic Rate.” Journal of American College of Nutrition April: 18 (2) 115-121, 1999.

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Episode 103. Whole Food Plant-Based or Militant Veganism

Episode 103. Whole Food Plant-Based or Militant Veganism

★★★★★
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Show Notes

Scott’s recent announcement about “Breaking Vegan” drew attention from some “militant” vegans, who insisted he must adopt other lifestyle changes in order to call himself vegan. Scott and Andy discuss the topic and take questions from the audience.

 

Eating Vegan…or “Veganism”?

  • After Scott’s webinar on “Breaking Vegan”, he began receiving messages from vegans, asking questions like what kind of laundry detergent or toothpaste he was using now that he was vegan, which got him thinking: is vegan a special club, or an organization with rules?
  • Vegan, as defined in the textbook Modern Nutrition in Health and Disease, is a description of diet or diet strategy, not a personal identity, an ideology, or belief system.
  • Militant is defined as “combative and aggressive in support of a political or social cause, and typically favoring extreme, violent, or confrontational methods.” This sums up the feedback he’s received.
  • People [seem to be] more concerned with labels than actual context; there is no “-ism” attached to the vegan diet.
  • Plant-based was not an accurate-enough definition. In the past (if a label is to be used), Scott was probably lacto-ovo vegetarian.
  • Scott, Andy and others, eat vegan under the umbrella of The Cycle Diet, which is all about inclusion, not exclusion. There’s no diet martyrdom in the Cycle Diet program.
  • So far, Scott and Andy’s cheat days haven’t included animal-based foods, but they’re not ruling those out. Those foods just haven’t appealed to them. They talk about a recent cheat day where they selected plant-based foods: veggie burger, veggie and dessert pizzas. Think in terms of “want to have”, not “can’t have.”
  • Scott’s received a number of requests to write vegan custom diets since he aired “Breaking Vegan.” In some cases, depending on the person’s history, he suggested not going completely vegan at the time.
  • Concern about protein intake inhibits some from adopting vegan diets, not knowing that they actually can contain plenty of protein.
  • “Plant protein foods contribute approximately 65% of the per capita supply of protein on a worldwide basis and approximately 32% in the North American region.” -The American Journal of Clinical Nutrition, Young and Pellet.
  • We get most of our micronutrients from four to five foods. Scott’s learned to look for these when grocery shopping.
  • No healthy diet mindset should be about what you can’t have…foods to never have again. Thinking in terms of restricted foods often leads to food and eating issues.

[For Reference]

Young, VR, Pellet, PR. “Plant protein in relation to human protein and amino acid nutrition.” Am J Clin Nutr. 1994 May;59(5 Suppl):1203S-1212S

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Episode 102. Cycle Diet Success Stor(ies): John Paul Bryce (Part II)

Episode 102. Cycle Diet Success Stor(ies): John Paul Bryce (Part II)

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Show Notes

Scott is joined again by super-trainer John Paul Bryce, who talks about the actual diet days of the cycle diet; how he eats on a day-to-day basis along with his meal preferences. JP maintains a lean, ripped physique year-round following a whole food, plant-based diet, and consumes as many as 20,000 calories on his re-feed days.

 

Follow John Paul on his  Website  Facebook  YouTube  Instagram

 

Metalbolism must be fed, not starved

  • Scott begins the show with a rant about “MDD”, Masculinity Deficit Disorder, a term he coined to describe to the overly “macho” attitudes seen in gyms today. There’s no need to project a bad attitude and scowl at people just because they may not be as jacked up as you.
  • John Paul (JP) joins the webinar and begins describing his everyday meals. He eats a whole food, plant-based diet, which happens to have a vegan approach.
  • His meals include ingredients like oatmeal, chia seeds, quinoa, chick peas, black beans, lentils, avocado, spinach, potatoes, peas and corn. He removed animal protein from his diet, but never ate much meat to begin with prior to going vegan.
  • JP has always responded best to a high-carb diet; he tried keto and other fad diets, with no success. He said he felt obligated to try the various diets so he can advise his clients authoritatively. Cycle Diet works best and became his maintenance diet.
  • All JP’s clients eat high-carb diets. He says clients initially have a huge fear factor toward eating carbs.
  • As an ex-competitor on the bodybuilding world, JP observed that most things learned in the fitness world come through fear: fear of getting fat; fear of not making muscle gains; etc. Scott added that there’s a “sheeple” effect, where people follow vogue trends.
  • Scott recounts his own exit from the professional bodybuilding world and his concern over losing his professional identity. “You can’t straddle doorways.”  If you worry about losing something, you can’t open yourself up to new possibilities.
  • Not many personal trainers make a great income. JP’s goal was to educate people and success followed.
  • Scott and JP both note how vital listening to one’s own body is.
  • External measurement has gotten out of control; hence very few know how to read their own biofeedback. “Fitness Freedom” means listening to your body and not to external cues or formulas.
  • No diet strategy works quite like The Cycle Diet, which combines the discipline and sustainability of smaller, whole food meals and the enjoyment that comes with cheat days.
  • The Cycle Diet isn’t an excuse to have cheat days or to justify binge eating.

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Episode 101. Cycle Diet Success Story: John Paul Bryce

Episode 101. Cycle Diet Success Story: John Paul Bryce

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Show Notes

Part 1 of a 2-part series. Scott is joined by Personal Trainer and Cycle Dieter John Paul Bryce, who maintains a ripped, muscular physique year-round, climbs mountains in his native Scotland for recreation, and devours a mountain of food on his cheat days.

 

Find John Paul on his  Website  Facebook  YouTube  Instagram

 

 

Enjoy food instead of fearing it

  • The Cycle Diet is all about when, why and how to use cheat days and cheat meals to optimize metabolism and stay lean year-round. It’s a lifestyle, not a diet per se that is begun and ended. It’s a sustainable, enjoyable way to eat.
  • Every day, we program our metabolisms by the foods we eat.
  • Your body is a smart/optimal machine, so ignoring negative bio-physiological feedback (biofeedback) isn’t a good thing. Example: “keto flu.”
  • John Paul (JP) is 5′-9”, about 170Lbs, lives in the Scottish Highlands where he runs a very successful Personal Training business, and “walks” the Munro-class mountains (3000’+) for recreation.
  • The Cycle Diet works for John Paul and fits well within his lifestyle.
  • He divides his refeed day over two days to accommodate his Saturday’s work schedule. He eats a big cheat meal on Friday nights, then extends his refeed day through Saturday late afternoons. He returns to the healthy whole foods Saturday nights.
  • Here’s what John Paul consumed on a recent cheat day:
    • Two large stuffed crust pizzas followed by a dozen doughnuts and four additional cakes with custard;
    • Eight large pancakes, 3 bananas, blueberries, maple syrup;
    • 500g ribeye steak, fries, macaroni, peas, cornflake ice cream sundae, two Argentinean pancakes with syrup and ice cream, and more mixed ice cream;
    • Small pizza and 200g box of chocolates.
  • On Sundays, he heads straight to the mountain. The Munro climbing also provides a means to clear his mind and put things in perspective.
  • Figuring out one’s own degree of tolerable hunger is important to the Cycle Diet.
  • There are different levels of compensation mode. Some are deep into supercomp mode, like JP and Andy; others like Scott are not quite as deep.
  • As a bodybuilder ex-competitor and prior to starting the Cycle Diet, JP tried all the fad diets: keto, carb cycling, IIFYM, low-carb, high-carb, and so on. All these have metabolic consequences.
  • Success on the Cycle Diet does require discipline. With discipline comes freedom. Being disciplined with an eating strategy allows freedom to splurge wisely.
  • John Paul eats a completely plant-based diet.
  • Research continues to support a whole-food, plant dominant diet as a way to stay healthy and reduce disease.

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Episode 100. Carbs and Insulin

Episode 100. Carbs and Insulin

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Show Notes

Scott celebrates his 100th SSP episode with a lecture on the relationship between insulin and carbs, and the success stories of two clients who’ve lost a combined 170 lbs, eating carbs-based diets and following his workouts.

 

Byron and Mike: real world people with real world results

  • Client Byron chronicles how he has been able to lose 50 lbs. since January. Prior to hiring Scott, Byron (at 5’-11”) weighed 265 lbs. and had health problems, most notably clinically-diagnosed sleep apnea. He also tried the calorie-counting method before he sought Scott’s help.
  • Scott eliminated cardio from Byron’s workout, who gets plenty of “cardio” from his job installing cabinets, and reports now having more energy. His sleep has improved since he began with Scott, and plans to have a second sleep study done to confirm his improvement.
  • Byron continues to shed unwanted fat pounds. He will be back on a future episode as Scott believes Byron can be another JP, who maintains a year-round ripped physique after losing nearly 100 lbs. several years ago.
  • Mike, another of Scott’s clients with a pre-diabetic background, also reports health improvements. Mike shared that after his 120 lb. weight loss, his doctor has taken him off his cholesterol medication, and his A1C has dropped below pre-diabetic levels.

About insulin and carbs:

  • Insulin is an anabolic hormone, more anabolic than testosterone. It is a storage hormone – a storage hormone with “bias.”
  • Insulin is not an “enemy hormone.” The body doesn’t produce enemy hormones.
  • Both diet and exercise have major effects on insulin sensitivity, but low-carb diet advocates promote low-carb diets to fitness enthusiasts as if they were morbidly obese.
  • Research shows that: as the amount of dietary fat decreases, insulin performs better. Scott cites papers published in the Journal of Physiology, The Lancet, The American Journal of Medicine, and Diabetes.
  • Like other leading modern-day ailments such as heart disease and high blood pressure, Type 2 diabetes is one of the consequences of poor diet and lifestyle.
  • Type 2 diabetes is almost always preventable, often treatable, and sometimes even reversible through diet and lifestyle changes alone.
  • Greater than 90% of Type 2 diabetics are fat. High fat stores down-regulate insulin receptors, hence, “You aren’t overweight because you have Type 2 diabetes; you have Type 2 diabetes because you’re overweight.”
  • Elevated blood sugar is a symptom from, not a cause of diabetes. Cutting carbs in attempts to reduce blood sugar is faulty logic. Scott’s client Mike lowered his A1C from 6.3 to 5.0 eating a high-carb diet, plus he lost weight.
  • Insulin resistance, not insulin itself, contributes to vascular disease. “The insulin resistance syndrome together with hyperinsulinemia is likely to induce atherosclerotic changes through reduced rather than excessive actions of insulin.” Suzuki, M., et al, Diabetes 45, Suppl. 3, 1996.
  • Research continues to support a whole-food, plant dominant diet as a way to stay healthy and reduce disease.

[References]

Shils, Maurice, (Ed.) et al. Modern Nutrition in Health and Disease (pp. 1061-1062). 10th edition, 2006. Philadelphia: Lippincott, Williams & Wilkins.

Himsworth HP. “Dietetic factors influencing the glucose tolerance and the activity of insulin.” J Physiol (Lond). 1934;81 (1): 29– 48.

Tabák AG1, Herder C, Rathmann W, Brunner EJ, Kivimäki M. “Prediabetes: a high-risk state for diabetes.” Lancet. 2012;379 (9833): 2279– 90.

Pratley RE. “The early treatment of type 2 diabetes.” Am J Med. 2013;126 (9 Suppl 1): S2– 9.

Roden M, Krssak M, Stingl H, et al. “Rapid impairment of skeletal muscle glucose transport/ phosphorylation by free fatty acids in humans.” Diabetes. 1999;48 (2): 358– 64.

McCarty, MF, “Insulin Resistance – Not Hyperinsulinemia – is Pathogenic in Essential Hypertension,” Medical Hypothesis: 1994, 42 – 226-236.

Barnard, RJ, et al. “Role of Diet and Exercise in the Management of Hyperinsulinemia and Associated Atherosclerotic Risk Factors,” American Journal of Cardiology, 1992: 69, 440-444.

Fukagawa, MK, et al. “High Carbohydrate, High-fiber diets increase peripheral insulin sensitivity in healthy young, and old adults,” American Journal of Clinical Nutrition, 1990: 52: 524-528.

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