Saturday pig-out

You may have seen diets that include a “free day” once a week. What this means is that you eat cleanly for six days and then one day a week you can eat whatever you want to eat.

Actually this is a method that works quite well and there are a number of reasons for this. First of all from a physiological point of view if you eat well six days of the week and on the seventh day you pig out, it’s okay.

Secondly from a psychological point of view this also really works well. Let’s say you chosen your free day to be Saturday. On Tuesday or Wednesday you can begin to look forward to your free day which just also happens to be the weekend which you look forward to anyway.  Let’s say you chosen to eat pizza Saturday night. Again, you’ve been eating really clean all week. After the first few bites you may feel sort of sick. This is really a good thing because what happens is as a result of feeling sort of sick, you’ll end up not really eating way too much.

The reason for this is that your system has become accustomed to clean fibrous healthy choices that aren’t laden with grease, salt or other chemicals for six days straight and now you’re flooding your digestive system with unhealthy choices and your body will rebel by making you feel sort of sick.

Now it’s Sunday and you feel really bad about pigging out Saturday. This illustrates the other psychological factor. Since you feel so bad about Saturday night it’s easy to muster the resolve to start again Monday.

This  really does work and is a very powerful method for long-term success. Try it sometime. Actually, many hard-core bodybuilders use this method year-round. It tends to keep them on course and not let them get way out of shape.

This is a great question. Let’s look at exercise machines in general f

OLD TIME WEIGHT LOSS MACHINE

irst. Any machine whether it be a treadmill (or some version of a treadmill), an ab machine, a leg machine, a total body exerciser or any kind of device that promises to get you in shape or lose body fat is designed to do two things: burn calories and produce some level or type of strengthening or toning. To a great degree every machine I’ve seen advertised can accomplish these two goals.

The problem arises when they promise you a certain amount of loss or changes in a predetermined length of time, for example they may say “just by using this machine you can lose two dress sizes in 10 days” or “lose 10 pounds the first 10 days”. I’m sure you have seen these.

It is a fact that the average person in an exercise session where they’re working at 70 to 80% of their maximum heart rate for 30 to 40 min. will burn somewhere between 300 and 500 extra cal.

From one of my earlier blogs you will remember that in order to lose 1 pound of fat you must accumulate 3500 cal under your calorie maintenance level over some period of time.

In our earlier exaggerated claims example of losing 10 pounds in 10 days, in order to accomplish this you would have to burn 35,000 extra calories in those 10 days in order to lose 10 pounds of fat. If you’re only burning, say 400 a day exercising that would be a total of only 4000 extra calories burned in 10 days. According to my calculations you would have to exercise between eight and 10 hours per day nonstop to burn enough calories to lose 10 pounds in 10 days

So what does all this mean? I’ve made it sort of a study of mine to watch these TV infomercials on a regular basis and to analyze them.. I’ve stayed up many nights way way late to see some of these because as you know they usually show up late-night.

Here’s the reality of the situation. If you listen closely almost every single one of these devices they are trying to sell you comes with some sort of eating plan. They may call it a special bonus, an extra, or just a special added value. If you order one of these machines and you look at the diet plan included it will prescribe to you a low calorie diet of some sort. The diet is what creates the weight loss not the machine.

Don’t get me wrong, the machines do burn calories and can dramatically increase your fitness level. But you don’t lose the fat solely because you use the machine, you lose the fat because you follow the prescribed low calorie diet and burn some extra calories on the machine.

As a side note you ever wonder why the first day you see these ads they’ve already got testimonials of clients that lost tremendous amounts of weight. The question arises, if this machine or program just came on the market today, how do they already have these dramatic testimonials.

Here’s how that works. Usually the developers will take a number of clients for weeks or months before the product release date and help them in such a way as to guarantee weight loss. Many times they are sequestered, their eating habits and choices are monitored every day and their lifestyle is totally controlled by the developers so as to guarantee weight loss. This is not real life. Real life is a busy lifestyle fraught with  the societal temptations we are all faced with. In the real world it’s not that easy.

Ideally your diet should consist of a mix of all three. Most nutritionists agree on about 65% carbohydrates, about 23% proteins and approximately 12% fat.

There are situations or life stages where these numbers can vary. Pregnancy, periods of metabolic growth and athletes who are weight training should obviously increase the protein percent.

Let’s look at the way all three of these macronutrients are digested and absorbed. Carbohydrates are used exclusively for energy. Fats are used mostly for energy but are also important for some other processes in the body. Protein is the really important nutrient. Not only is it used for muscle support, maintenance and growth but also for a myriad of other purposes such as hormonal structure, transport of other nutrients, hair and fingernail formation etc.

I have come up with a great way to explain this in layman form. Look at your mouth as if it were a hole in your body in which you put food , kinda like stuffing peanuts into a bag. Once any food (protein, fat or carbohydrates) gets inside your body through this hole it can only do one of three things: Become part of your body like skin, bones, muscle, cells, teeth, hair etc., be available for energy and actually used or stored, or pass out the other end. Now, to be more precise, protein is the nutrient that generally becomes some body part, fat and carbohydrates either are burned as energy or are stored for later use as body fat. There are however a couple of other structural uses for fat. It’s as simple as that.

It is true that carbohydrates are structured in such a way as to provide a quicker energy source whereas fat functions as a longer term energy source.

So the question still remains, in a weight loss program what should I cut out of my diet? This gets a little bit tougher. As we discussed in an earlier blog calorie intake is what matters. The proper way to reduce your caloric intake is to reduce your consumption of fats and carbohydrates, more specifically bad fat and processed carbohydrates. My next blog will address the issue of bad versus good fat and carbohydrates. See you then.

Okay, let’s and you start with listing some of the more popular diets on the market. There’s the Atkins diet, the Hallelujah diet, the South Beach diet, the Hollywood diet, low fat diets, carbohydrate free diets, sugar-free diets, protein diets and the list goes on and on. Here’s the real truth.

If you subscribe to or purchase any of these diet plans, in the process of beginning the program, the format that you are directed to follow by the maker of the plan is always designed around your specific demographics, meaning age, sex, body weight, activity level and so on. Somewhere in a questionnaire or form they get this information from you.

Now, the only reason any of these diets will work for you is, regardless of the colorful design, interesting packaging, super claims etc. the plan is  designed to restrict your calorie intake to a point where you are eating less calories than your body needs to maintain its current weight causing your body to use storage energy (body fat) to make up the difference.

Let’s look at a  specific example, Weight Watchers plan uses points instead of calories. Here’s how that works. A point represents between 60 and 70 cal. So if you are assigned 20 points a day that calculates roughly to 1300 cal. which Weight Watchers has determined is the CALORIC LEVEL you should be at to lose about 1.5 to 2 lbs of fat/week. Now let’s look at a low fat diet plan where you are assigned a maximum of 30 g of fat per day. The explanation here is a little more complicated. A gram of fat represents 9 cal. and If you’re limited to 30 g of fat per day, that’s 270 cal. Fat occurs as a natural macronutrient  in a large variety of foods. By limiting your fat grams you are also limiting the volume of food that you eat. If you cut back on fatty foods, you will just consume less calories.

Your next question might be, if it’s all about calories why do I see so many new and different weight loss plans on the market? Why don’t they say just reduce your calories and you lose weight?

Here’s the answer to that. Our brains are wired in such a way that we get excited about something new and different. People who promote these programs know that. If someone told you they would sell you a diet plan for let’s say $100 and when you bought it you got a piece of paper in the mail that said eat 1000 cal a day, you’d probably be upset.

Now look at this scenario. I’d like to sell you a weight loss plan for $100. Here’s what you get: A plan that is designed for your body type and through extensive research into “somatatyping”, I’ve developed this plan that’s designed especially for you. I’ll call it the “Soma” diet. When you get your package in the mail you get this combination of colorful cards. One card has a picture of your body shape on it. Also included are cards that have letters on them, one letter per card going from A through Z. The card with letter A on it has a picture of five different fruits, the Card with the letter B on it has a picture of five different vegetables on it. The rest of the cards have a selection of other food groups on them. You are instructed to select and eat one food from say every other letter in the alphabet on Mondays, Wednesdays, and Fridays (A,C,E,G etc.). On Tuesdays, Thursdays and Saturdays you are instructed to select and eat one food from the cards with the other letters of alphabet on them (B,D,F,H etc.).

This plan obviously is more exciting and different but the truth is, again it boils down to the same thing. The plan is instructing you to consume less calories than you need to maintain your present weight, usually in an amount that will cause you to lose about 2 pounds per week.

Myth– Not eating enough will cause me not to burn fat or lose weight. Over the years this idea has been put forth, usually by companies trying to sell you something.

The truth is when we say not eating enough that’s exactly what it means. You’re not eating enough which means that your body will use its reserves and possibly some muscle tissue to maintain life. There’s no way around this. You can’t violate the law of physics which tell us that you need a certain number of calories per day to maintain your current body mass.

A calorie is not an object rather it’s a measure of heat. When you consume food it’s either converted into body mass, burned as energy or stored as body fat depending on your total intake versus your caloric expense over time.

Here is the truth. Your body does make some metabolic adjustment to starvation. When you consume less calories than you need for maintenance, your body perceives that you are in starvation and responds by slowing metabolism. However, it can only slow metabolism by about 10% at the most.
Here’s an example: Let’s say your body needs 2000 cal a day to maintain its current mass. It doesn’t matter whether you eat 1900 or 100 cal per day, your body will senses starvation mode because both values are under 2000 cal. If your body reacts by adjusting metabolism by 10% this means your body needs about 1850 cal a day now to maintain its current mass.

Continuing, let’s say that you’re actually on a 1000 cal per day diet. Your body needs 1850 cal, your eating 1000, so there’s an 850 cal difference. It takes 3500 cal to constitute 1 pound of fat loss. So, it would take you approximately 4 days to lose 1 pound of fat (4×850 equals about 3500 cal).

Diet myths generally originate from the same sources as literary myths do; meaning there is usually some basis in truth which is stretched or altered to fit a given situation or to sell a given product.

Myth number 1 in the series…You must eat breakfast to help you lose weight.  This “starts up” or boosts your metabolism.

The truth is, when you eat makes NO DIFFERENCE when it comes to losing weight. It is really the TOTAL CALORIES COMSUMED vs. total calories burned in a day (24 hr period) that determines fat gain or loss. Believe me. In my over 30 years experience I’ve trained hundreds of clients from bodybuilders to ladies that are over 100 lbs overweight and this truth ALWAYS works

and remember, before you believe anything you read or hear relating to diet and exercise, PLEASE!! CHECK OUT THE CREDENTIALS OF THE AUTHOR

INFORMATION+EDUCATION+MOTIVATION=RESULTS

More later