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.

Good and Bad Side of Personal Training

The battle rages on about what makes a good trainer and what makes a turd. I've been in the industry long enough to see many good trainers and even more turds that call themselves trainers. To make this easy to understand, I'll illustrate what I mean with an example of a good personal trainer and bad personal trainer. This should remind you of the filmstrips played in elementary school on topics such as good hygiene/ bad hygiene.

Good Trainer: Will greet you and assess your goals, general health, and ability to get to that goal. As a bonus more knowledgeable trainers will be able to take an in depth look at your posture, daily good and bad habits, and your current fitness level.

Bad Trainer: Will greet you and attempt to go right into a training session without any knowledge of your abilities, goals and health risk factors. This trainer uses phrases like "did you feel that?", "are your abs sore yet?", and "gimme two more whatever your name is?" This turd like any other simply tries to make your muscles burn without knowing that any chimpanzee can make anyones muscles burn. Only an idiot would choose a trainer because their abs hurt or biceps burn. This bozo will also try to sell you by throwing in foolish philosophies: "You have to do situps on a ball to get a sixpack", "Warmup on a treadmill for 5 minutes and then come over to me so I can make you do bicep curls", "You have to eat lower than 1200 calories to lose weight" and the list goes on.


Good Trainer: Introduces his or her solution for you to achieve your goals. There may be many options available but the prices for the solutions are not up for bid. This trainer knows his or her worth and that the quality and value of the training can not be under minded by amateur discounts or freebie sessions.

Bad Trainer: Cheap in both price and quality. You are just another dollar in this turd's pocket. This hustler will probably use adjectives such us "instant", "ripped", "maximum calorie burn" , and "totally awesome...". No quality and little value. More discounts and free sessions than you can imagine if you just sign the contract.


Good Trainer: Keeps an accurate journal of your training and body composition. This trainer knows without collected data there is no progression, at least not for long. This trainer is able to assess any problems that may arise with your health and is not afraid to refer to another professional (such as doctor or physical therapist) if something is out of his scope. Results are guaranteed to happen after following the customized protocols.

Bad Trainer: Can give a rat's ass what you want or need. Either he will follow a silly muscle mag cookie cut workout or listen to some crap another turd told him. Probably have you do an extreme diet without any idea of what he is doing. Training is just what he or she feels like watching you do. Today may be the worthless butt blaster and tomorrow the worthless shoulder press machine. No care for form or muscle and nervous system recovery, just hurry up and lets go to the next machine. This turd judges you strictly from your weight on the scale not knowing weight can fluctuate greatly and is deceptional when used alone. Your weights up, so now you have to go on the elliptical for two hours today or something stupid like that.


Oh I can go on and on. I imagine you get the scoop from these examples. Make sure you seek out a good, high quality and knowledgeable trainer and leave the turds in the toilet.

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