08.06.08
Review: Fat Loss Troubleshoot
Ever wonder why you “hardly eat” but can’t lose weight? Why you work out like a maniac but don’t lose weight? Why you follow Program X but see no results?
What secret forces are conspiring to prevent your weight loss? (Genes? Hormones? Aliens?)
The answers to those questions and more are in Leigh Peele’s e-book Fat Loss Troubleshoot. Leigh’s main goal is to get you in, get the weight (fat) off, and get you on with your life; dieting should not be a way of life but rather a brief phase. She looks at common misconceptions and “advice” and shows you why that isn’t right and what, instead, is. She also includes case studies from her clients that shows how she was able to find and fix what they were doing incorrectly.
A lot of the advice, you might be tempted to think, “Oh, I knew that already.” Oh, really? Then why aren’t you losing the fat? Sure, you might know a lot of this, but you haven’t quite put it all together. Leigh lays it all out; you get no more excuses by the time you finish reading.
The section that really hit me was on training & eating for your goals and getting enough recovery. If your goal is strength, you need to eat for strength and rest & sleep for strength. But if your goal is fat loss, you need to eat for fat loss (that is, in a deficit) and train for fat loss (that is, not so intense that you can’t function) and make sure your body is recovering. So sure, do the fat loss thing — and just the fat loss thing — until you’re at your goal, and then change goals.
FLTS is mostly a breakdown of the how’s and why’s and why not’s of fat loss. It includes calorie calculations for maintenance and deficits and an activity quiz to determine how much you’re really moving. In addition to FLTS, though, Leigh also offers “OPT for Fat Loss,” which is a workout and calorie deficit program based on everything you learn in FLTS so you don’t have to do it all yourself, and the “Metabolic Repair Manual.”
MRM is for people who have dieted for years and who may have created a slow metabolic response and/or other intestinal problems. (There’s a quiz in the manual to see if you qualify.) MRM takes you through a process of resting and slowly eating more until your metabolic response and digestion is normal. A plan that makes you eat more? Sounds crazy and like a recipe for massive weight gain, right? Except Leigh’s plan works and with little to no weight gain, and sometimes even weight loss! (See this thread in the JP Fitness Forums for one lady’s experience with MRM.) I’m only a Level 1 (little to no damage) mostly because I haven’t been able to stick to any “diet” for more than two weeks. =P
And, as if she hasn’t written enough yet, Leigh answers questions in the Fat Loss Troubleshoot forum at JP Fitness, and her blog has more info, articles, and comments. Subscribe to her podcast; sign up for the Subscribers’ section. Also, watch her Fat Loss Tips video. (Btw, the answer to the question “What secret forces are conspiring to prevent your weight loss?” is found in that video.)
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I really started following Leigh’s advice at the end of June (July 4th holiday not included!). With BJJ/MMA only 3 days/week and injured toes, I had the time to pay attention. And it made a huge difference. In the last month, my clothes have started to fall off as I’ve lost weight. I have progress pictures taken back in May and some taken last weekend, and the difference is amazing. In the last month I’ve started to get “You’ve lost a lot of weight!” comments. (And one hilarious addendum: “Did you do it on purpose?” Erm, yes.)
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Update 08/15/08: Skwigg has reviewed both FLTS and MRM. (As for the grammar issues, yes, they’re there (and I had to hide all my red pens), but Leigh explained that she hired an editor who did a bad job. She’s the Fat Loss Troubleshooter, not the Grammar Queen, after all.)
03.03.08
Getting fat in a low-fat world
The more I read, the more I’m becoming convinced that it isn’t eating fat that makes us fat.
Everything on our shelves is marketed as “low-fat” or “non-fat”, and yet they tell us that more Americans are fatter than ever. Possibly we’re just eating too much, thinking that if the food is “low/no fat” then we can’t get fat from eating it. But if we’re eating too much “no fat” food and getting fat, then the problem can’t just be from fat.
Besides, fats are actually important in our bodies. Vitamins A, D, E, and K can only be absorbed in the presence of fats. Fats are also used to keep our hair and skin healthy. The essential fatty acids (EFAs) are very important to processes in our bodies and cannot be manufactured by our bodies; we must eat these.
But if we’re not eating fat, how do we get so many pounds of fat in our bodies? Our bodies interconvert amino acids (from protein), glucose (from carbs), and fatty acids (from fat). That is, if you have a shortage of glucose but aren’t eating carbs, your body will create glucose from amino acids or fatty acids.
On the other hand, if you have an abundance of any of those three, your body packrats it away as fat. “Just in case,” your body says. “I’ll use it someday. It’s too good to just throw away.” (This is a slight tangent and fodder for another post, but check out Skwigg’s latest post about clutter and fat.)
Eating fat doesn’t make you fat. Eating protein doesn’t make you fat. Eating carbs doesn’t make you fat. Eating more than your body needs makes you fat.
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02.27.08
NROLFW, 1B8: Deads
The last regular workout of Stage 1. Wow.
- Deadlifts: (1×10x20) 3×8x50lbs
- DB Shoulder Press: 3×8x17.5lbs each
- Wide Grip Pull Down: 3×8x40lbs
- Lunges: 3×8x17.5lbs each
- Crunches: 3×8x10lbs (Swiss ball*)
*Arms too tired to hold the dumbbell out, long-arm style.
Last week all I could do was whine about my deadlifts; I couldn’t seem to get them, I looked goofy when I taped myself, nothing was working, yadda yadda yadda. Last night, easy peasy. Up, down, up, down. No extraneous pain, no issues. ??
I’ve been watching deadlift videos and reading deadlift articles since last week. Maybe one of them finally reset my brain correctly? I don’t know. All I know is, I finally got the deadlifts to work beautifully.
In another *headdesk* moment, I finally calculated the exact grams of proteins, carbs, and fat I need to aim for every day. Yes, this is a very basic and very “Well, duh” thing, but I just didn’t do it. Anyway, I want 40/30/30, protein/carbs/fat, so:
- Workout days: 2200 calories:
- protein: 220 g
- carbs: 165 g
- fat: 73 g
- Non-workout days: 1900 calories:
- protein: 190 g
- carbs: 143 g
- fat: 63 g
Knowing those numbers doesn’t change the fact that I’m reactive rather than proactive about tracking my food. But at least I’m not stuck depending on percentages, and I can see where I need to adjust a little easier. Besides, as I eat the same things again and again, I’ll be able to fit things in on the fly a little better.
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02.14.08
Meal Planning?
I am not the most organized person. I try very, very hard. I make lists, try new software, set alarms, set rewards, everything. Nothing works. I’m off within a few days. So meal planning and I… well, we don’t really get along.
There’s the one school of thought that says you ought to plan out your meals so you know that you’re getting enough protein/carbs/fat and enough calories. Start with how much protein you need, divide it by the number of meals per day, do more math, and magically arrive at 5-6 fully-packed meals with the correct calories per meal per day.
(I know, I know, the math really isn’t that difficult, but if there’s any way to avoid excess math, I’ll take it.)
So instead of the proactive plan-ahead strategy, I take a reactive approach. Definitely more of an “I shouldn’t have eaten that” plan. But if I told you that you had to plan ahead, I’d be a hypocrite. Also, most of the time I try to plan beforehand, I find that I’m out of half my ingredients when I get in the kitchen. So, the Lazy Reactive Guide to Meal Planning:
1. Track What You Ate
Instead of planning what I’m going to eat, I track what I already ate. I can see any trends in my eating and adjust for them. For example, a while ago I noticed that my weekend eating was horrible (as in, under 1000 calories horrible) even though I *thought* I was eating enough. I also noticed at one point that I was getting far more carbs than I wanted and not enough fat, so I made it a point to increase protein, decrease carbs, and increase fat.
When I notice these trends, I make a mental note: Increase chicken by 1 oz. Only half a bagel. Somehow, I remember them. But if it helps, you can also write down your menu notes.
2. Start with Protein
Every meal starts with a good protein base. Because I’ve tracked the same foods multiple times, I know my serving sizes of chicken, tuna, and protein powder–and I’ve learned the advantages of weighing out food. What I think “looks like” 4 oz of chicken is usually closer to 10 oz! Eyeballing… not so good for me.
After the protein is established, I pick a carb: green beans, couscous, rice, fruit, vegetables. (I know, green beans are a veggie, but I eat them so often, they get their own entry.) With pasta and grains, you should measure them out; they trick you by being so small, but really they can pack a lot of carbs in there.
Finally, I check that I’ve got a good fat. Kalamata olives, cashews, peanut butter. Nuts are also protein, but I’ll have a little of them and count them as a fat.
3. Learn Meal Combinations
As I track my food, I learn that X+Y+Z makes a good complete meal. So I’ll make it again and again because it’s easy to remember and I already know it works. Yes, this means I eat the same meals over and over, but I’ve found that a few “variety” meals a week will keep my taste buds entertained. Changing up the spice combination in a staple dish can also make it seem like new.
And the point is…
The point is that it’s good to know what you’re eating, whether you plan your meals or simply track what you eat. If you’re eating too much or too little, you won’t reach whatever health and fitness goals you have. If you aren’t eating enough protein and fat, you won’t get there either. (I deliberately leave carbs out because it’s hard to not get carbs. Most people eat too many.)
Obsessing about calories and macronutrient ratios is just as unhealthy as ignoring them. We need a happy balance between eating our food, tracking our food, and being controlled by our food.
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02.13.08
NROLFW, 1A6: I want a nap!
Okay, I really don’t. No, wait, I do. Or more coffee. Ooo, coffee…
Hey, pay attention. Time to log:
- Squats: (warmups: 1×5xbw, 1×5x20, 1×5x30) 3×10x50 lbs
- Pushups: 3×10 (T-pushups on knuckles = rug burn. Ow.)
- Seated Rows: 3×10x45 lbs
- Set Ups: 3×10x15 lbs each
- Prone Jackknives: 3×12
Very sleepy/low energy still. Part of it is because I don’t get home from TKD until 10:30 or later and so don’t get enough sleep the night before. I can’t change that, though. *le sigh* I think I might have to move my workouts to after work so that I can sleep more–and I have to admit, I’m not a morning person or a night person but a mid-afternoon/early evening person. But I’d still rather do my workouts first thing in the morning. (Of course, if “first thing” could be 10 a.m., I wouldn’t be having this problem.;)
This week, just to make sure I’m not overeating on carbs, I’m cutting out rice, which I normally use to boost my daily cals. Instead, I get a can of veggies. Did you know that peas have a lot of protein in them? I realize I should have known that, but it somehow never occurred to me. When I tracked them for yesterday, I was surprised at the amount of protein. I’m slow sometimes, I know…
I’m also making an effort to eat more fat; I’ve started adding a handful of walnuts to just about every meal I can.
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02.12.08
Calories in = Calories out?
You hear that, to lose weight, your “calories in” has to be less than your “calories out”. That is, you have to eat fewer than you burn off. And that’s true. But people don’t seem to have a reasonable idea of how many “calories out” they have every day. They seem to think they have to purposely cut out or burn off every “calorie in”.
Your body uses energy every day. If you did nothing all day long, your body would still use energy; this is your Basal Metabolic Rate (BMR). My BMR is about 1200 calories (calculated with the Owen’s Equation: 795 + (7.18 * body weight in kg)).
So if I do nothing all day, I need to somehow get about 1200 calories. (“Nothing” here includes eating. I guess I get an IV or something… eek, needles 
… but I’d get to sleep all day. Mmm, sleep, lovely. Oops, nodded off there. Wait, where was I? Oh, right…)
Sadly, I can’t do nothing all day. I have to go to work, eat food, cook, wash clothes–all that, er, fun stuff that makes up my day. So I use an activity coefficient to approximate the amount of extra energy my body needs to get me through a day. To sit at my desk all day, I need about 1900 calories.
(The activity coefficient I used (1.6) came from The New Rules of Lifting For Women. You may need slightly fewer calories if you’re very sedentary or slightly more if you’re very active. And remember, equations and coefficients are averages, not absolutely correct measurements. But those cost a lot of $$!)
Think about that for a moment. I’m 5′2″, ~130 lbs, and I need about 1900 calories per day.
Most diets tell you to limit yourself to, what, 1200-1400 calories? That’s a huge difference!
If I need 1900 calories just to go to work, but I only eat 1200, then I’m dipping below my BMR calories–that is, the basic energy that my heart, brain, lungs, etc. need. Anyone else see a problem here?!
My 1900 calorie daily calculation might look like a huge number of calories, especially if you’re used to “dieting” numbers. But remember, that equation tells me that I’m already burning that many calories per day. In other words, I eat 1900 calories and I’m also burning 1900 calories. So at the end of the day, I’m even.
If I want to lose weight (and not even exercise!), I can trim a few calories from that final number. Down to 1700 calories–I’m cutting 200 calories/day. I won’t drop huge amounts of fat each week, but I will slowly shed those excess pounds.
Too many diets set an absolute calorie range without accounting for the calories that you burn just by being you. They have you eat close to or below your BMR, but then you get out of bed and might even work out. So you’re in “calorie debt” (starvation): you’re eating fewer calories than your body requires for its basic keeping-you-alive function.
Sure, your body will lose weight on a starvation diet. And it will use what’s readily available: the energy in stored carbohydrates (glycogen) and in stored protein (muscles). What about stored fat? It gets saved for later.
Here’s my point: your BMR calories are sacred and already accounted for. Eat them every day. Do not burn them, do not cut them. Get at least this much energy so that your body continues to work properly. If you go to work, eat more–you’re burning it off just by going to work. (Hey, Mondays don’t look so bad now. Gotta go to work, honey. Gonna burn me some calories.) If you work out, eat some more, so that your muscle has fuel to burn.
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01.27.08
NROLFW, Day 8: I believe
Last week I said that I was unsure about the calories I calculated for NROLFW. They just looked so high! Non-workout days, 1900 calories; workout days, 2200 calories. I admit, I was sure I would either gain or not budge.
But guess what? I lost 1.6 lbs of fat and gained 1 lb of muscle over this last week. Whoa. Just… whoa.
It took me one workout on Alwyn’s plan to believe that he would kick my butt. One week on Cassandra’s calories, and I believe her now, too. If I can eat this much and still lose weight, then you’ll get no complaints from me! 
Yes, the numbers look high. And with eating as healthfully as I can, that’s a lot of food! (Some days, more than I think I can eat!). But, I’m losing weight. I’m stuffing my face and losing weight.
(Hey, maybe those “eat whatever you want and still lose weight” commercials are– no, no, they’re still wrong. They rely on quick-fix pills that do nothing to build muscle or cut out junk food. Get off the pill = meet your messed-up metabolism.)
Take-home lesson: Eat more, especially more protein.
Now I’m off to finally start setting up my power rack & lat pull. Whee!…
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01.26.08
Always Eating
You’re always eating!
I’m hearing that a lot at work recently. I eat 5 meals/day and am working on adding a 6th at night. While at work, I eat 3 of those meals: snack1 (Second Breakfast), lunch, and snack2 (is that Tea?). So I’m in the break room 3 times/day and often run in to coworkers getting coffee.
Each meal, I’m aiming for 25-35 g protein, 25-35 g carb, and some fat. Fat is good (well, good fat is good). For the snacks, I use a mocha cappuccino protein shake because of the low volume and include a carb + fat. Snacks are generally 200 calories; meals, 300-500.
Even with breaking all this food up throughout the day, I still sometimes have a hard time eating it all. Once you cut out most of the junk food, you find that the healthful options usually don’t have nearly as many calories so you have to eat more. So not only am I “always eating”, but I’m often making myself eat more than I really want to!
People try to ask delicately, “If you’re always eating, why aren’t you getting fat?” (The men, especially, try really hard not to say that the wrong way. I do quickly put them out of their misery, though.) It’s the “always eating,” though, that answers most of the question: eating smaller meals at regular intervals throughout the day ensures that my body never runs out of available nutrients so it never goes after my muscle tissues.
Of course, even if you’re “always eating”, the type of food you eat is still important. Eating junk food more often isn’t going to slow down waistline expansion.
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01.24.08
NROLF, Day 5: Power Rack!
Technically, it was last night, but I bought my power rack! It’s still in boxes in the garage, but perhaps tonight or Saturday night my dad and I can put it together. I bought a pulley system with it, too, with a high and a low pulley so now I can do Lat Pulldowns and Seated Rows. (And if I can borrow a digital camera, I’ll put up pictures!)
I’ve been tracking my calories and macronutrients at SparkPeople. I’m hitting the total calorie mark for each day, and I’m getting at least my protein minimum. But I think I’m too high on the carbs (over 50% most days) and too low on the fat. There’s the problem with everything being “low fat”: I can’t get enough fat!
I stopped by Max Muscle last night, too, and picked up more glutamine (both the powder and some chewables) and some EFA capsules. So now my supplements look like this:
- Max High5 protein (Mocha Cappuccino!), 2x/non-workout, 3x/workout day
- Glutamine powder, with protein
- EFA, 2 capsules 2x/day, morning & evening
- Syner-B12, 1 tablet 1x/day, morning
- Vitacell, 2 tbsp 1x/day, morning
- Glutamine Chewables (orange), 2 wafers, evening, every day; 2 wafers, morning, non-workout days
Only the EFA capsules have to be swallowed, which is good because I hate swallowing anything. I have to hold my nose until I have no choice but to swallow. Ugh.
My hamstrings are still letting me know they’re here, and other muscles were cranky when I woke up. They’re loose now, but with enough twinges to remind me that they have done work.
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