KRISTIAN’S 6 WEEK TRANSFORMATION

kman

Kristian completed a Change Body Transformation program. Over the course of 6 weeks lost 3.2kg of fat and maintained his muscle mass.  Kristian was eating a ‘healthy’ diet but was still not reaching his goals. After Kristian applied CBT’s specific individualised nutrition program he finally started being rewarded for his hard work in the gym. A lot is achievable in 6 weeks. The photos speak for themselves.

HOW YOU GAINED 2KG IN A WEEKEND

Have you ever dieted Monday-Friday successfully losing some unwanted fat only to regain it and more after a slightly overindulgent weekend? This article is for you.

Michelle was a personal trainer I once managed. She was lean and toned as you would expect a trainer to be. She was a hard worker, constantly seeking perfection, always trying to improve the shape of her body. During the week, Michelle dieted her little heart out. She reduced the amount of food she was eatiBloated-Wng and particularly focused on consuming less carbohydrate. She was so strict that during the weekdays the majority of her meals consisted of salads and proteins.

Just like clients, all trainers should have goals. As Michelle’s manager, I was also coaching her. By the time it got to Friday, Michelle would hop on the scales to find her hard work had been rewarded. On this particular week, she had lost 1 kg and was now 59kg. We exchanged a 5 and for the remainder of the day, Michelle was high spirited. I even noticed her dancing around the studio when she thought no one was watching.

Monday morning came, as Mondays do. Michelle wasn’t supposed to weigh in until the next Friday, but of course she did. Michelle said she knew that it wasn’t going to be good, because she had overindulged a little. She was right. It was terrible. Michelle was now 61kg. Michelle’s emotions quickly switched to that of frustration and disappointment, the opposite of how she felt on Friday. All her hard work had seemingly been undone.

The real problem with this scenario was that it was a frequent occurrence. Michelle was slowly improving her physique over time; she was also riding a rollercoaster of emotions as her weight dramatically changed during the week.

I don’t like to use numbers, but each 1 kg of weight loss is equivalent to about 7000 calories. Unless you were eating approximately 14,000 calories extra over the weekend, it’s very unlikely you could gain 2kg over a weekend. Let’s put that in context. For those who party it’s about 200 vodka soda limes or for those who love fast food, it’s about 50 cheeseburgers. Knowing Michelle, as I did, that simply did not happen.

Michelle had consumed minimal carbohydrates during the week both because she was eating less food and because she had chosen to reduce them. Over the weekend she went out to dinner with friends and ate a little more liberally. She enjoyed some pasta, a little dessert, and a few glasses of wine. Michelle consumed more carbohydrates in her diet but this could hardly explain an extra 2kg on the scales.

How could this be you may ask?

Various studies attribute the rapid weight loss experienced by individuals on a low-carb diet is mostly due to water loss. In one of these studies subjects lost as an average of 1.7kg of water, with one subject losing 4.3kg. [1]

Even a small change to one’s diet such as dropping calories or changing the types of foods eaten will alter levels of water retention. It’s worth noting that individuals had very different weight loss responses.

In a separate study it was found that re-feeding of carbohydrates after a low carb diet can result in weight gain up to twice normal levels.[2] Theoretically, if the average person lost 1.7kg after reducing carbohydrates they could potentially gain an additional 1.7kg and weigh an extra 3.4kg!

Water retention is a dangerous, often misunderstood psychological trap. Many a person has given up on their weight loss goals after a Monday morning weigh in. It’s the emergence of this weekday dieter just like Michelle which explains why society is becoming more and more ‘carbophobic’.

You haven’t lost or gained 2kg of fat.

It’s just water.

Andrew

[1]Kreitzman, S.N., et al.  Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition.  Am J Clin Nutr.  56:292S-293S, 1992.

[2]Bergström, J., et al.  Diet, muscle glycogen and physical performance.  Acta Physiol Scand.  71(2):140-150, 1967.

SLOW AND STEADY?

marathoner-vs-sprinter-female
Let’s compare 2 very different types of athletes.A marathoner may spend over 20 hours a week pounding pavement. They move at a steady state for long periods of time.

A sprinter completes many more short explosive movements at near 100% effort and intensity.
What does the photo suggest about how we should move and train to achieve optimal body composition?

LESSONS FROM AN OLDER BROTHER

As I walked inside the front door I was greeted with by a surprisingly large grin. It was my youngest sister; she had recently arrived home from the organic markets and proceeded to tell me about the ‘healthy’ shop she had just completed.I didn’t think too much of it until about an hour later when we crossed paths in the kitchen. I noticed her spreading a very generous dollop of ‘healthy’ organic macadamia butter inside a piece of celery. After investigating the food label I estimated each celery treat to be about 500 calories, which would equate to about one third of her food for the day.Unfortunately I soon found out that this was her third indulgence in a ‘healthy’ celery stick that day.

Andrew

WEIGHT LOSS v FAT LOSS

Lucy is a client at CBT. In her first month she followed my nutrition, cardio and weight training program precisely. Unfortunately at the conclusion of our month long program Lucy was not quite happy with her weight loss, she had only lost 700g of scale weight. I asked her how she felt and how her clothes were fitting. Lucy acknowledged that there was a considerable difference in the mirror, she had dropped a dress size and a number of her friends and family had complimented on her change. We compared before photos with current photos to also find a dramatic difference. Upon measurement of Lucy’s body fat percentage we made a few discoveries.Lucy Week 1
Weight: 72.4kg
Lean Body Mass: 44.6
Fat Mass: 27.8
Body Fat Percentage 38.5%Lucy Week 4
Weight: 71.7
Lean Body Mass: 45.7
Fat Mass: 25.9
Body Fat Percentage 36.2%

Lucy lost 1.9kg of fat as well as gaining 1.2kg of muscle, a great achievement. By measuring a loss in fat as opposed to weight we can provide a more accurate measurement of a client’s success. This is critical, particularly when resistance training is used as a tool in programing.

In the next article I’ll discuss the best methods to measure body fat %.

Andrew

ANDREW’S WAR AGAINST ISAGENIX

Just briefly,I know I may upset a whole bunch of people,I don’t really care.

If you live somewhere near me on planet earth there is absolutely no doubt you’ve heard about Isagenix. For those living under a rock Isagenix consists of a suite of products to be used in various combinations for ‘nutritional cleansing’, detoxification, and supplementation. The products aid in weight loss, improve energy and performance, and support healthy aging. They allegedly burn fat while supporting lean muscle.

Before you make a substantial investment allow me to weigh in with some food for thought.

Isagenix are marketed in such a way that they appeal to human emotions. They provide a ‘silver bullet’ solution to all our health desires and problems. Unfortunately I’m not sure they deliver, here’s why:

As a means of weight loss there is absolutely no evidence that suggests Isagenix will get you results any faster than a calorie deficit nutritional program. Isagenix have no magic, their claim that they burn fat while supporting lean muscle is outrageous. I propose that there ‘success’ comes from tricking one into eating less food, and yes, in most cases if you eat less food you will lose weight.

Concerning detoxification in general, I argue that our bodies are designed to deal with toxins on a regular basis. We are made to filter out toxins effectively without supplementation.

What happens when you finish Isagenix? Are you going to stay on Isagenix for the rest of your life? Doesn’t sound like the provider of a long term solution to me.

Also…..

I enjoy eating actual food.

PS

If anyone can help me, I was unsure whether their promoter was trying to sell me Isagenix,

…..or sell me selling Isagenix?

LIGHTING YOUR METABOLIC FIRE #2

I used to prescribe 5-6 meals day.
NOT anymore.Here’s just 1 reason why:In a recent study 2 groups were fed identical diets of different frequencies: 3 meals per day, and 14 meals per day. The results of this study reject the concept that a high meal frequency will help boost your metabolism or control appetite. The results showed the opposite. 14 meals marginally slowed metabolic rate and controlled blood sugar less effectively than 3 meals.

I recommend that each individual’s meal frequency should be dictated by personal preference. There appears to be no added benefit to eating more frequently.

Munsters, M.J., and W.H. Saris. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. PLoS One.