So there are Myths About Exercise...

I just finished reading an interesting article in Time magazine. It was titled "The Myth About Exercise" (by John Cloud). The highlighted point was vigorous exercise does not always deplete weight. In fact, it contributes to adding weight. I did appreciate the good use of references to back up the authors certain points. From what I read, the article just proves people in general need to be more active.

Even though it is quite tough to stay unbiased when reading, I did my best to bite my lip and show the good points and flawed points of this article. To make this easier to read, I'll just list them with the authors points and mine.

1. Vigorous workouts can create a strong appetite after completion. A person is more likely to eat junk food (author mentioned examples of french fries and muffins) and have a higher caloric intake than expenditure.

I agree the appetite is usually increased. This goes along with the increase in metabolic rate, which is a really good thing. There is definitely a certain discipline needed after training to eat properly, but not much. I find most people will want to do the right thing after training.Also most fitness professionals know that the nutrition factor makes up 70% or more of the weight loss challenge for most non-athlete trainees. With proper nutrition protocols placed around training times this should not be a problem (at least not directly after training). From my experience those who eat diets higher in protein and fiber are able to satiate the need for grabbing crappola on a stick. Also, if a person is going to cheat then cheat after training. The body is more forgiving on sugar addiction around this window of time. The problem comes in when a person simply does a form of aerobics (such as jogging) that his or her body has already adapted to and then attempts to indulge. Not to bash on simplistic aerobics too much, but alone, aerobics has a very limited influence on the potential EPOC (excess-post exercise-oxygen-consumption). Point being the metabolism is really stimulated while doing the aerobic activity and not after.I definitely agree on the notion of being more active means having a higher temporary metabolism and subsequently appetite.

2. A person not going to a gym can lose close to the same amount of weight as someone in the gym for up to 194 minutes a week.
This was a heavily flawed point. The studies referenced by the author were to vague to understand the training protocols the study group was exposed to. Also there is no information about the nutrition or lifestyles the study group had. Another flaw here is not knowing the body compositions of the group starting and finishing. Other than the flaws I would agree results will be all over the place for any average person for weight loss. The problem is a person depending on a gym training session as the magical answer to weight loss. That is simply absurd but it is the warped perception of some. The author, like others, sees the gym as a replacement for loss of activities in life. This is partially correct, but we still have primal bodily systems and the demands outweigh the desires. Doing crunches in the gym and running for thirty minutes to an hour is a small demand placed upon the body in comparison to what a person will do with the other twenty-three hours a day.

3. Self control diminishes as used. People can not stay in control.
You know I think I heard this exact argument in a serial killers defense case. Discipline is a huge part of getting to a weight loss goal. Motivation is the next factor that needs to be stronger than deterrents. This goes along with the idea if you want "change" you need to "change" your lifestyle. People set themselves up for failure when they look to lose weight, but still want to party like it's 1999 every weekend or cook up big pasta dishes every night. There is a point of diminishing self control and motivation. When I worked in a commercial gym we used to take bets on what new member will fall victim to the "3 week this shit don't work" syndrome. Very evil but true. Change has to be embraced and a person has to be ready to do what it takes. If not it is inevitable the person will fail and I will win another ten bucks.

4. Total activities are more important than the gym to lose weight.
NO SHIT! Now we are getting somewhere! I do agree. We are not the active mobile hunting survivors we once were. We are rush hour driving, computer typing, bad back griping, pill popping evolved humans. The body is still pretty primal. As stated before, it comes down to the demand placed upon the body. If we place demand to sit alot and browse the internet, well we get big ole' booties and sessions at the chiropractors office for kyphotic posture. If we take the time to stand up, walk around, hold good posture and enjoy whatever activities we want (biking, weightlifitng, kayaking etc.) ... 'Lo and Behold our body's begin to adapt to the imposed demand we put on them and we can actually look into a mirror after a shower and smile at the awesome active specimen staring back at us.

Wrapping this up, I can see the frustration this author feels from getting suckered into a 30 minute "ab attack" special deal from his gym. I can see the overwelhming frustration in many people who want to be picture perfect in "6 weeks or less", who think jogging around the block at tortoise speed and then buying organic and junk food from Whole Foods will make them Angelina Jolie thin, or who hire a trainer to handle the weight loss burden but refuse to change his or her lifestyle. This frustration has inspired articles like this Time magazine one. Here is my final point:

- There are no magic pills or perfect answers for weight loss. To lose weight make sure all factors are good to go (training, nutrition, recovery and being active).

- Body transformations can take sometime. As Berardi puts it 6 week goal is more like 52 week goal. There needs to be enough demand for weight loss and these things take time (short of liposuction).

- Consistency, frequency, motivation, and a decent life balance will reap greater rewards than mind numbing treadmill jogs and chocolate cookie dough ice cream with dark chocolate "super-antioxidant" sprinkles. Frustration is what it is. Frustration over genetics, fitness programs, and foods. We all get it at some point. If it were easy every guy would have a body like Terrell Owens and every gal one like Jessica Biel.

Back Off Break to Go Right Back On

So I went on vacation for a few weeks. Spent my time enjoying great food and drinking different ales. While I was away, I made sure to do some activity. I put together all in one dynamic warmup exercises, I did a bunch of pushups and luckily my folks own a crosstrainer cable machine, so I took full advantage of that (not to sound like I am that disciplined... because I am not). My daily caloric intake blew away my daily activity. As one coach put it, " I was doing a 5 mile workout and taking in 10 miles worth of calories". I did enough to keep the mobility up to par. I was hoping to get back to the island and hit the gym hard. Repent for my disturbing fetish with food. Well, that did not happen. I even bought some snazzy new Under Armour shoes to tackle hardcore trail running.

Here is a look at these things. I'll keep you posted on how well they handle the trails:




My reason for not going all out just yet... I really need a break from training. At least in the gym. I sense my body is not ready to kick arse on the barbells and my mind is focused on too many other things. Now usually I would raise the bullshit flag on anyone else who came up with this, but this is one of those moments when I have scratched a bit deeper into the confusing and thick surface of exercise science. I need a week before slamming the weights around to recover and (excuse the wacky voodoo talk) unify and balance mind, body and CNS - central nervous system (or spirit). So this is now my plan and hopes. I will not lift weights yet. I will continue to train outdoors and do active patterns of mobility drills such as those used in yoga and pilates. I'll give it a week or possibly longer. I am sure the results will be far greater than the short loss of gym time. Will have to see though.