Doug McGuff, MD, describes the actual science underlying how the human body loses body fat, providing a summary of the key points of Chapter 9 of “Body By Science.” For more information on the science of exercise and effective fat loss please visit: www.bodybyscience.net
BODY BY SCIENCE 5 (The Science Of Fat Loss — Part 1)
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Excellent!! this video is very accurate
Lets say sitting is 300 calories per hour, light cardio is 350 calories per hour and running briskly inclined is 1200 calories per hour. If you run for an hour, that’s 900 calories you’ve burned over just sitting down, no?
If you are physiologically unable to burn fat for energy if your insulin is high, where is the energy coming from if your calorie intake is lower than what you’re burning?
Why would your insulin level be high at a calorie deficit?
Those who can RUN BRISKLY FOR AN HOUR are almost surely not suffering a weight problem, (nor any deficit of fitness, for that matter!). Some people are physically suited to running w/few injuries, enjoy it, have time to do it , & often recieve positive feedback in competition. If anything, such athletes tend to do whatever they can to NOT lose the 1Lb that 4 such sessions could cause. Perhaps McGuff overstates his case a bit, but it’s fair to assume he’s not talking to those people.
Maybe I’m not the target for this video – I’m someone with a flabby stomach and love handles and I’m running an hour 4 times a week (built up from running 5 mins daily) and cutting down on my calorie intake.
Now this video comes along and says:
1) Exercise doesn’t contribute significantly to fat loss.
2) Calories in minus calories out is invalid and you may not lose weight during a calorie deficit.
3) Creating a hormonal balance is the only way to lose weight.
The video seems a bit misleading?
Cut out ALL processed foods. Drink ONLY water. Lean meats, little or no bread, beans brocolli with no types of sauce. Not cheeses. If you do this you’ll lose the fat.
The catch? Its really challenging to stick to.
i ordered the book just so i can understand this part(diet),if nothing else. i might have to read it 50x before i really understand what he’s saying but this is something most people don’t really understand(me).
The key to your success is the ability to recover from exercise. When the body is under stress is requires a certain recovery period to adapt and grow. Over training is a very common program for most people. If you are not seeing results cut back. Your body has the ability to do amazing things. Listen to it. Work at a high level of intensity, eat good food and get adequate rest. You’ll see great results. Good luck with your program!
i think his diet is about 65%fat,30%protein,5%carbs its like eggs,meat,fish, and the low carb vegetables like broccoli its very similar to the Atkins diet but he wont admit it because he doesnt want doctors makeing an example of him like they did to the poor Atkins guy the Atkins diet is a great diet too btw
but the intense work outs on this guys diet is very good draining your muscles of glucose with intense hard workouts and eating super low carb is the key to fat loss and muscle gain
A downside to low-carb living (particularly combined with vigorous exercise) is that most people end up giving it up as too unnerving. The benefits of the (right) carbohydrates to the brain (as measured by mood, ability to concentrate and focus, and a lack of “cravings”) appears to me to what has always done in the high protein, very-low carb diets–which have been around FOREVER. It’s merely anecdotal evidence at best, but these seem to me the reasons anything Atkins-ish cannot be a lifestyle.
dantean Atkins can be a lifestyle i have been on the diet for over 5 years now
the thing is the start of the diet is the hardest part your body has to adapt and it can take a good few months to adapt and you dont need carbohydrates for your brain that is a myth on low carb your brain only needs 50 grams of glucose which you get all from 58% converted protein and the rest it feeds off of is ketones
and high protein low carb is not at all atkins. atkins is 65% fat , 30% protein , 5% carbs
Okay.
You should read Good Calories Bad Calories.
8 months too late, but you’re not the target for the video? The video is misleading? How does that even make any sense when you admit you have a flabby stomach and love handles? I have crazy endurance and could train myself to run that much, too, but why does that make the video false? (I can go a half hour, now.)
I think that the best diet for a person is based off of their body chemistry. I can NOT do a low-carb diet. I will lose SOME weight; but mostly, I feel run-down and crappy. If I put some complex carbs in my diet (whole grains, some fruits), suddenly I FEEL GREAT. But, then, of course, the weight stops coming off.
Maybe it’s just in the nature of the beast to be perpetually tired on a low-carb diet? I donno… I’m not a dietitian or biologist. :-/
I wish I could ask this guy a question.
My question is- when you began this video- you mentioned that fat loss is hormonal and many women who have crossed that threshold of “after 35-40″ can attest to the fact that same diet they’ve always eaten no longer works and they are storing fat.
Well- what has changed? Isn’t the insulin responding the same way whether you are 20 or 40- or no? Is there an age threshold relating to insulin? Why does your regular habits no longer work?
how long did you stay on low carbs lifestyle? For the first three weeks i know i felt really tired and on some days had headaches and losses of concentration. I persevered and my body become used to using fats as a source of energy.
I agree that people are different but do you think that other humans require different foods to survive? i don’t think so, we are all still humans.
watch?v=dBnniua6-oM#t=1m47s
xanadian9 : “If I put some complex carbs in my diet (whole grains, some fruits), suddenly I FEEL GREAT. But, then, of course, the weight stops coming off.”
Well yeah, and if you are withdrawing from cocaine and suddenly take a dose, you feel great! Any addictive substance does that! Grains and sugar (fruit) are addictive!
but research is leaning toward aerobic exercise, much research still needs to be done on resistance exercise and metabolic risk
I'm pretty sure one of those swimmers who eats a lot… my diet bad, i have one or two things a day, but according to my friends I am really fit looking. If you mind, share my trainings and then my diet… then you can compare the amount of work we do and the amount of food we eat which i hope will help you. So, here goes…
I swim 8 times a week for two hours. (Mon, Tues, Thurs & Sat am; Tues-Fri pm) Saturday mornings are usually a bit longer, maybe up to 2.5 hours.
We have a gym session on Tues and Thurs pm for an hour before training – we do stuff like pullups with weights, dumbell presses, along with abwork and core stability.
My diet…
On mornings that I swim, I have two pieces of toast before I train, then afterwards I have my usual breakfast.
Breakfast: bowl of just right & 2 pieces of toast OR 3 pieces of toast & 1 piece of fruit
Snack/Morning Tea: Something sweet – maybe a piece of cake or something and some nuts
Lunch: Pasta with tuna or a sandwich with stuff like avocado and chicken on it (varies). Maybe some biscuits and vegemite as well Australian, btw).
Snack/Afternoon Tea: a piece of fruit and a sweet biscuit.
Dinner: some of the usuals are pasta (with mince & veges), a casserole (chicken with veges), homemade pizza with roasted veges on it, in winter we often have soups as well.
about it. I drink a lot of water, but probs not as much as you… maybe 4 bottles per day – it varies depending on the weather. I really hope this has been of some help to you. I wish you well for your future in swimming.
Extra info: female, 16 years, weighing approx 55kg, been swimming for about 12 years.
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…and The National Academy of Sciences officially states:
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Nope warm up needed! just dive in. the first few reps of a set are the warmup.