M.E. DL + Short Metcon, Thursday, May 28th

Thursday’s WOD:
M.E. Deadlift 3-2-1-1 (this should take a total of about 15 minutes to finish)

Rest 5 minutes

8 Rounds for time:
7 Box Jump (Guys 30″ / Ladies 24″)
20 Double Unders

Lunchtime Class Times:
Ages 14-17: M, W, F 10-11am
Ages 8-13: Tu and Thur 10-11am
Are you ready for a rant? I’m on the road right now, and in the obligatory USA Today from the hotel, there’s an article titled, “Toughest bounce of all: Readers relate to Kirstie Alley’s public struggle with yo-yo dieting.” The bi-line title on page 2 is “Barriers to success: Biology, culture, unrealistic goals.” In the article, the author relates the story of Alley losing 75 lbs on Jenny Craig, and then gaining 83 lbs after stopping the program. The author then provides several cases of wealthy stars (Oprah for example) following the same track record of losing then gaining back more. This also included Erik Chopin, winner of NBC’s The Biggest Loser Season 3. Since the show ended, he’s put back on more than half the weight he lost (he lost 214lbs!). Readers then provide their two cents (and I wouldn’t even pay that much for their advice) about diets and how to “stay on track” and why you should weigh yourself everyday and if you see any gains you should nip it in the bud right away, and how you should consider joining WeightWatchers, or how you should set “realistic” goals to achieve (i.e. don’t think you can lose all your excess weight).
The one theme that repeats (although quietly and nearly unwrittten) in this article is that “dieting” and weight loss centers on caloric restriction. Caloric Restriction is NOT…NOT…NOT the path to long term weight loss. I can put anyone on an 800 cal/day diet and watch the scale tick left as their lean body mass dwindles (they’re canabalizing their muscle tissue to survive). However, there are some very wicked things that happen to the human under semi-starvation conditions. Physically, mentally and emotionally, we struggle without sufficient calories. We become irritable, forgetful, lethargic (your body is trying to preserve what little energy is available), etc. When we go off caloric restriction, the human body tends to overcompensate in storage (think of this as preparation for famine). This is why the “bounce” back from a caloric restricted diet tends to put the dieter heavier than when they started.
We dont’ get fat because we eat too much. We eat more (have a postive Energy Balance) because we get fat. We eat more because we have a greater caloric need to support (the extra fat). So what we need to address in the goal of weight loss (or body composition change) is how do we stop adding fat to our body? The answer is not how much we eat. The answer is what we eat!!
From here, most of you know the rest of the story. Insulin causes fat accumulation (this is scientifically undisputed). Carbohydrate is the primary dietary insulin stimulant (this is scientifically undisputed). Reduce carbs (specifically the refined kind) and you will reduce insulin secretion and therefore fat accumulation.
I’ve gotta stop so I can get some sleep. More to follow in the Nutrition Seminar!

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