The 3500 Calorie Rule
While I have written previously about how many of people’s ideas about energy balance are incorrect, this may be a little bit tidier look at it. More to the point, this is the version that I have written for the still being edited book on women’s physiology, training and fat loss. It could honestly go in any one of my books (and will be seen again in at least one more project to be sure). Basically, there’s a lot of nonsense floating around about this particular topic. And that topic is one of the oldest “rules” of weight/fat loss in existence.
DEXA Versus Calipers for Body Fat Estimation
There is a common occurrence online (my support forum has an entire thread) for people to ask for visual estimates on BF%. No, it’s not a perfect method but folks who have done this for a while can give at least a ballpark estimate. You can also find some neato graphics people have put together for men and women online.
10 Tips to Deal with Holiday Weight Gain
For the body obsessed or even normal dieters, the holiday period from around October through to January can be a true minefield. Between the specific holidays of Halloween (mercifully passed), Thanksgiving and Christmas, along with endless goody baskets and parties, folks can run into problems maintaining the habits they strive to follow the rest of the year.
Of BMI and Weighing Frequency
Since this is an issue I want to make a quick disclaimer. Do not take this video/article as justification to only use bodyweight as a measurement of anything. Every one of my books I talk about the issue of losing weight versus losing fat, what body composition is is discussed in detail on the main site. I’ve linked to articles related to that.
Just Do the Program
Today is going to be another hopefully short article/rant about another common mistake I make; in fact, it addresses one of my major pet peeves (folks run into this all the time on the support forum). In a certain sense it’s a followup to the piece on Information vs. Application that I posted on Tuesday.
Exercise and Weight/Fat Loss: Part 2
Certainly larger amounts of exercise can approach significance (and as folks become fitter, they can burn more calories with activity) but the idea that a little bit of exercise is going to have a massive impact on anything is fairly misguided. However, there are more ways that exercise might positively impact on weight/fat loss (especially when combined with changes in diet) and that’s what I want to look at today. I’d mention that readers should check out PJ Striet’s comments in Exercise and Weight/Fat Loss: Part 1 for some other potential benefits of exercise outside of weight and fat loss per se.
Exercise and Weight and Fat Loss: Part 1
I think it was last year some time that Time magazine ran an article to the effect of “Exercise will make you fit but it won’t make you thin.” Yes, it’s taken me that long to get around to writing about this. I remember someone asking me about this (it might have been my mom) and I wasn’t really sure what the issue was; I had written back in my first book The Ketogenic Diet about some of the realities of exercise and fat loss. Most of my other books have at least dealt with the issue to some degree.
Fundamental Principles Versus Minor Details
As I’ve written about in a previous article How Detail Oriented Do You Need to Be, with the advent of the Internet (along with other forms of constantly running media) people are absolutely overwhelmed with information, much of it dealing with what can only be termed completely irrelevant details. That is, stuff that just isn’t likely to make an iota of difference to anything in the real world. I think the reason for this trend is that writing about the basics and the fundamentals all the time isn’t sexy or interesting. It certainly doesn’t sell magazines.
The Importance of Context
So why is it in the field of nutrition and training that the majority seem to think in absolutes where the context of the situation is never taken into consideration? Because as often as not, it isn’t. Rather, individuals will state in absolute terms, regardless of context that such and such is good, or bad, or best, or worst. Squats are good, squats are bed,carbs are good, carbs are bad. Saturated fats are good, saturated fats are bad.
The Fundamentals of Fat Loss Diets Part 2
In Part 1, I also provided a rough starting point for caloric intake of 10-12 calories per pound of total body weight. As noted in that article, this is only a starting point and, depending on the specific, relatively higher or lower caloric intakes may be more appropriate. While much of this variability is due to differences in daily activity level and/or individual physiology, there are also various pros and cons to using larger or smaller deficits, a topic I discuss in Setting the Deficit – Small, Moderate or Large.