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Cardio Won’t Tone Your Body, You Need to Lift Heavy

October 31, 2011 by 3 Comments

Leora placed 4th in the Venus Index Transformation Contest. Just take a look at how has she transformed herself in just 12 weeks.

Leora - Venus Index Transformation

Leora's back shot.

Leora - Venus Index Transformation

Leora's front shot. Red background seems to work for her.

Leora’s goal was to lose 15 pounds of fat and gain another 15 pounds of muscles. She basically wanted a body re-composition. She did lose 15 pounds of fat, but on the other hand, she wasn’t able to gain the same weight of muscle mass. And this shouldn’t come as a surprise, you can’t expect to gain 15 pounds of muscle in just 12 weeks, hell even guys usually can’t gain that much muscle mass in such a short period of time. And guys have a lot higher level of testosterone than you do.

And not only that it’s impossible for you to gain so much muscle (especially in such a short time frame), but there is also no need to do that. Do you know how much 15 pounds really is? Next time you are in a shop take a pound of steak to see how much just a single pound really is.

This is exactly what Leora found out. She thought that just because her husband is and always been masculine, it’s easy and quick to gain muscle.

She just had no idea how big of a muscle gain is actually realistic for her.

5 Pound Dumbbells Won’t Get You Ripped

Usually there is not a lot of women lifting weights, most of them are on a treadmill or doing some other type of cardio. And if they do lift, it’s with pathetically light weights.

Light weights won’t help you or will change your body shape only very little.

You don’t have to worry about gaining lot of muscles and looking like a male bodybuilder. That is really impossible.

Yes, there are few women that have taken bodybuilding little bit too far, but you have to understand that they are on an insane amount of drugs to achieve and maintain such a look. You can’t lift weights and expect to grow muscles like men do.

Your natural level of testosterone won’t allow you to build lot of muscles and those few pounds you will build will only make you look more fit, attractive and feminine.

If you want to build a naturally attractive and toned body, lifting heavy is key.

Most girls make the mistake of just losing fat and thinking that it’s going to be enough, they are scared to death of going to the gym. However, if you just keep loosing fat you will become anorectic and not fit. You need to build some muscle too.

Just put your faith in weight lifting and start believing that what is build naturally must be attractive and you will be rewarded with a great body. Just take some models from Victoria’s Secret as examples, they are fit and they all work out and lift heavy!

At first Leora was lifting 5 pound dumbbells and while she was really trying to get most of her training sessions, the intensity just wasn’t there to stimulate any significant muscle growth. It wasn’t until the second month of training with Venus Index Workouts and also the second month of the contest that she finally realized that she needs to and actually can go significantly heavier on her lifts.

You may be very surprised how strong you actually are when you pick some proper weights. This is what she said: “I Didn’t know I’m that strong, you need to push it to its limits and challenge your body”.

Workouts were challenging on their own, but there was one more thing that was pretty tough for her.

One of the biggest challenges for her was admitting that she needs to lose weight. You would say that 135 pounds is already low enough, even her doctor told her that she needs to gain weight if she wants a prescription for birth control pills. However, judging your weight without considering LBM and your height is really pointless. Weight itself tells you nothing, it doesn’t say if you need to gain muscle, lose some pounds from your abdominal area or your hips. This is why it’s better to rather rely on body measurements and photos instead of your weight scale.

Being concerned about weight can also lead to some disbelief and skepticism about weight loss. People are afraid to weight too light (this is even worse for guys, it’s like they are scared of losing their manhood if they get under 170 lbs).

There is no reason to be concerned, all that matters are your proportions and overall shape. Does it look attractive and healthy? Then it’s okay to be that light.

Fat Loss Happened Kind of on It’s Own

Apart from the other contestants, for Leora dieting was the easy part. She is used to eat around her expenditure level and throwing few fasting days wasn’t really that difficult after a while. Even though she walks all day long, because of her job, she managed eat low enough to lose 15 pounds of fat. All while still enjoying food like ice cream and pizza.

She ate slightly more on the work days and then created bigger deficit in the rest of the week.

You may be wondering how she could lose so much while eating like a regular person, well this is the beauty of fasting with Eat Stop Eat. You can eat like you normally do (assuming you are not overeating) and just throw in few fasts and you will end up losing pounds of fat.

Fasting 2 days a week accounts for about one pound of fat a week. In 12 weeks you have 12 pounds. If you add some activity like her 20 000 steps of walking during the day like Leora did, you will easily get to 15 pounds of fat loss in 12 week.

Leora really transformed her body.

Today she is excited that it is moving in a right direction, its what she wants.

The best part is that anyone can do it.

Take away advice for girls that are in a similar situation as Leora was before the contest:

  • Be patient, building muscle takes some time
  • It’s important to stay busy and keep yourself occupied during the fast
  • You have to challenge yourself every time you are in the gym
  • If you feel pain, work around it – Stop training, don’t risk an injury
  • You need to force your muscles to grow, not expect them to appear all of sudden
  • Get into a supportive community – Chances are whatever your problem is, somebody else already solved it long before you have even encountered it
  • If you are really getting results then stick with whatever you are doing – Both diet and workouts
  • If you want to look better, you need to build some muscle
  • Stop looking at your weight scale and with the whole weight obsession, weight itself says nothing about how you look
  • Fat loss is the easy part if get the flow right, even if it’s struggle for you, it’s still pretty quick compared to muscle building

Plus at the end she tells how she had to call her husband to set up the camera for the after photoshoot and literally ran for food afterwards.

Listen to the interview here:

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Bodyfat Is An Endocrine Tissue, Not Just Stored Energy

October 26, 2011 by Leave a Comment

Bodyfat, adipose tissue, subcutaneous fat, brown fat, white fat, healthy fat sick fat, belly fat, visceral fat, gut fat, butt fat, arm fat, back fat, thigh fat, cellulite…just plain ol’ FAT!

There is more than just fat in a fat cell

As you might have guessed this podcast is about bodyfat. Specifically, we’re going to talk about what it is and how it’s regulated. In the past, bodyfat was thought to simply be a storage tissue for excess energy. It was assumed to be relatively inert and simply sit there holding energy in the form of fat for future use when calorie intake isn’t sufficient.

Over the past 20 years, this view has changed and now researchers know that bodyfat is a dynamic and metabolically active tissue that plays multiple roles in our daily functioning.

Your bodyfat is capable of producing various hormones, and converting hormones into different forms. It also produces inflammatory cytokines and other messenger molecules that act as signals to the rest of your body. The total amount of bodyfat you have will change how it communicates and acts on the rest of your body.

All of these recent discoveries have led researchers to re-categorize bodyfat as an endocrine tissue.

An endocrine tissue is a tissue in your body that secretes hormones as messengers to signal function for the rest of the body. And it’s now clear that bodyfat is more than just stored energy, it’s in fact an endocrine tissue.

Understanding bodyfat from the perspective of endocrine tissue as well as energy storage will give you more insight into it’s purpose and it’s regulation.

In this podcast, you’ll learn how and why things change in your body depending on how much fat you are carrying and what this means from a diet and nutrition standpoint.

John

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The Truth About Dietary Fat: What Labels Don’t Tell You

October 19, 2011 by Leave a Comment

Dietary fat is one of the least understood macro nutrients but it’s also the one that many people are the most afraid of. Over the past 50 years researchers have learned a great deal about dietary fat but there are still just as many unanswered questions.

If you’ve done any casual health and fitness reading you’ve probably come to some of these conclusions:

Is bad or good?

 

Saturated fat is bad

Trans fats are REALLY bad

Monounsaturated fats are good

Poly unsaturated fats are REALLY good

From there you’ve likely heard about fish oils, “omega” fats, and even the difference between Omega 6 and Omega 3 fats…if you’re really advanced in your understand of the Omega 3 fats you’ll also understand that there are different forms of “omega” fats and that only specific forms provide the purported health benefits of lowering cholesterol, raising HDL, and lowering triglycerides and LDL. You might even know what the specific essential fatty acids are that provide the health benefit that are basis of Omega 3 claims namely DHA (Docospentanoic Acid) and EPA (Eicosapentanoic acid).

Even if you understand all of this information, the real question is how do you  go about eating food on a daily basis and how do you choose where the fat will appear in your diet. Do you treat food as food and simply eat a sensible a varied mixed diet, or do you treat your food like a drug that needs to be dosed, and specifically dose your fat based on it’s chemical composition?

Many people do the latter. We search for food items that a a specific contest of poly unsaturated fatty acids. We’ll choose olive oil over other forms of oil, butter over margarine, margarine over butter…neither? Fish Oil tablets, salmon for its fatty acid content, flax seed oil because it has ‘omega 3’s’, coconut oil or milk because it’s supposed to have good fat.

Do all of these considerations actually amount to any real benefit of it’s it much ado about nothing?

Developing a grounded view of food as food (and potentially medicine) but NOT as a drug is the key component to understanding what to do about dietary fat.

In today’s uncensored podcast, we’ll discuss everything you need to know about dietary fat and how to have clear view of how much mind space and plate space it should take up in your life and your diet.

John

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Venus in 12 Weeks: Interview with Molly Piercy

October 17, 2011 by 2 Comments

Molly placed 4th place in the Venus Index Transformation Contest. She did a great job and in just 12 weeks completely transforming her body.

Molly Venus Index Transformation Front

Molly's front and side pictures.

Molly Venus Index Transformation Back

Molly's back shot.

 

In college, she played lot’s of sports and as a teenager gaining weight didn’t seem like a threat and staying lean wasn’t really a problem.

After she left school and started working, her lifestyle changed, more stress in her life, more food options and hormonal change caused her to gain weight. It was a slow process, so it wasn’t noticeable at first, but after a while she started to notice.

When you are young and playing sports all the time, getting and staying fit doesn’t seem like a big challenge. However, when you get older and life starts to get in the way, things start to change.

The vast majority of people stop working out or playing sports after they get out of school. Usually work is more important than health or being fit and suddenly it overtakes your whole life without you noticing.

It may be harder to get in shape and stay in shape when you’re in your 30’s compared to when you’re  a teenager, but it is definitely possible and just requires some effort on your part.

She  went to fitness conferences, started learning about hormones and their impact on weight loss and weight gain.

Nothing really seemed to work and if you have been in the fitness community for a while you know why, there is just so much misinformation that it’s almost impossible to get in shape without quitting your job to do so. However, this is just a bad perception that is rooted in the current fitness marketing.

Long story short Molly tried pretty much every diet and approach to weight loss.

After a while she found Brad Pilon and read his Eat Stop Eat book about intermittent fasting. After she read it, she was confused a little bit, so she actually called Brad and asked him about the specifics of his approach.

This was enough for her to start fasting.

She gave intermittent fasting a try and started fasting for 24 hours once a week for the next month. She found herself having difficulties going through the fasting (which is not unusual) as it takes several weeks to get used to.

Eventually she stopped fasting, it just didn’t feel like a good fit for her and she had a hard time keeping up with her workouts. Like she said in the interview, she just wasn’t ready for such a huge change, which was mostly mental.

As days past by she started wondering how some of her girlfriends manage to stay really lean year after year and the hormonal changes that she blamed for her problems seem to not affect them at all.

Deep down she probably knew what the answer is, but just didn’t realize it at that time. When she asked them, how do they do it. The answer was pretty simple: “I just don’t eat throughout the day.”

This was it. A few days after she started fasting again and this time she really stuck to it. Now she was ready and wanted to fast. And as she found out each fast was easier and easier until it became something she didn’t even have to think about.

You get stronger each time you fast and after a while fasting will start to feel natural. If you keep yourself busy during the day then you won’t even notice that you haven’t eaten yet and because most people experience an increase in alertness and productivity during a fast it’s kind of a win-win approach.

Aren’t You Starving Yourself?

The only problem she had to face was fasting around her close friends. When she went out to the beach with her girlfriends it didn’t take long for them to find out what she was doing.

They immediately started asking question and wanted to know whether what she was doing and how she could go the whole day without eating.

This is something you have to account for. Like Molly said, in a group of friends, when somebody doesn’t eat they will know it.

For Molly it was hard to fast around friends, because she was faced with just so many questions – why are you doing this? what about your metabolism? etc.

At the end Molly showed her pictures to her friends and they were really impressed. Now people are asking HER what she does and what should they do to get in shape and stay fit.

In the interview she also mentions the benefit of interactions she had on the Venus Index Community and how that helped her stay on track, get the right answers and keep motivated throughout the contest. The community provides the option to talk to the like minded people, who are not going to judge you and are on the same page as you, and have same goals as you.

The Last Weeks before the End of the Contest

The last weeks required a lot of mental effort to stay strong and finish strong. At the beginning it was fun, but it slowly evolved into a “I need to get serious about this” approach.

At the beginning she would weigh herself every week and was obsessed with numbers. And losing and gaining pounds of weight back and forth was discouraging, so she put the scale away for the remainder of the contest and decided to just weight herself at the end.

Weight loss just isn’t linear, so focusing on how many pounds you lose or gain on week to week basis might be discouraging and drive you insane.

Sometimes it not helpful to monitor your weight this frequently.

Molly also tried tracking her workouts in a calendar, but that didn’t work for her either. Everybody is different and you should find a way that suits you the best.

For Molly tracking her body weight, workouts and calorie intake didn’t work, but what did work was preparing for and planning the weak ahead. If there was a  big party during the upcoming week, she would try to fast before and after the party and even lower her calorie intake before she would actually go out that day.

Her diet consisted mostly of raw and organic low calorie choices that helped her watch her calorie intake without having to actually keep a meticulous count of her daily caloric intake.

If she was at the airport she would have fruit instead some chocolate bar. Another thing that she found helpful was protein supplements. She discovered that if she took a protein shake it would help her control her appetite and maintain a lower calorie intake. The key is to find things that work for your specific situation.

And for the last few weeks she even added 24 minutes of cardio after each Venus workout.

Despite her problems with her knees and all the social events she had to attend during the contest and all the traveling she did because of her work, she still managed to make a big change in her body. The photos speak for themselves.

Here is a summary of what Molly recommends to all women that find themselves in same place as she did before the contest:

  • In order to be successful, you need to do everything – follow a good workout, have a good diet plan that is sustainable for a long period of time and most of all you need to be mentally strong
  • If the scale sets you off emotionally, then don’t weigh yourself
  • If tracking your calories doesn’t work then don’t record, just watch
  • Eating very little processed food might help you watch your calorie intake
  • Drink only water, no caloric drinks
  • Limit your alcohol intake
  • There is no excuse for not being in shape, so start today and go Venus
  • You have to create a regime that is sustainable
  • Find what works for you and stick to it
  • You need to have an effective workout program that you enjoy
  • There are many opportunities to give up, but if you stick to it the payoff is going to be huge

 

Listen to the interview here:

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Filed Under: Contest, Interview, transformation, weight loss Tagged With: , , , ,

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October 17, 2011 by

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Venus Index: The Shape of an Athlete

October 12, 2011 by Leave a Comment

Fat loss is relatively straight forward. The fat comes off of your body in a systemic way and you can’t choose what parts of your body will burn the fat. It simply comes off all over and at it’s own pace so to speak. There are of course areas on your body where more fat will tend to accumulate (hips and thighs is the typical area for women).

This area seems to accumulate fat faster and at a higher proportion to the rest of the body. When you start losing fat this area seems to lose it slower when in reality there is simply more of it in this area so it takes longer for these areas to come down.

This is cover of FHM featuring Olympic athletes...A Venus Index body can also be a high performance body.

Losing fat and attaining a bodyfat level that is approximately between 18-22% is likely what it will take to be at the ideal Venus Index. But it’s not just about fat loss, the next step is building muscle to create the Venus Index shape. And this is where targeted muscle building comes in. Being ‘skinny fat’ isn’t going to cut it as a Venus. The body we’re talking about it a lean but muscular body, a body that has shape and power.

In today’s podcast, we’ll go over research that indicates many top level athletes in various sports all have the ideal Venus Index waist, muscle mass and are within our projected weight ranges. In short, we’ll show how the Venus Index body is also a high performance body.

John

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Overcoming Emotional Eating: Reprogramming Your Mind to Control Your Weight

October 10, 2011 by 4 Comments

Changing the look and shape of your body requires a holistic approach. This means the change has to come both with your physiology and psychology especially if you struggle with emotional or stressful eating.

Physiology simply means getting your calories under control, making more sensible food and eating decisions as well as sticking to a regular exercise program that is well designed to move you towards your health and fitness goals whatever they may be.

Dr Nicola Bird Founder of Self Imaging Therapy

You can even think of the physiology part as the things that are obviously outwardly such as going to the gym, choosing smaller portion sizes, and ensuring that your diet is based more on whole foods that satisfy your needs without over consuming calories from dense sources.

The physiology is what you read about in fitness magazines, and it’s the information that gets cluttered, contradicted, and over consumed. This is because the physiology for many people isn’t the problem. For some people it’s the psychology.

Getting a handle on the psychological aspects of weight control is an entirely different matter and it’s not so obvious what is happening in your mind and with your emotions. Taking control of your psychology and learning to reprogram yourself for weight loss success requires just as much work as the physiology, but this is a different kind of work.

If you think you have an emotional or psychological issue with eating and weight control the first step is getting to the root of the issue. This is hard and in many cases uncomfortable work, and the answer isn’t always obvious. In many cases you’ll be the last person to know what the real issue is until you start doing the work to find out.

Click this image to check out Nicolas book on Amazon

These are usually deep rooted issues that touch on your sense of identity and self worth. It will involve undoing old psychological patterns and laying down new ones, and it requires repetition to make it stick, just like working out.

To truly change your body for good, you must change both your physiology AND your psychology. Changing one without the other isn’t enough.

In todays podcast I interview Dr. Nicola Bird about changing your psychology to help overcoming emotional and stress related eating to make a real lasting change in your body. She is my psychotherapist and the ace up my sleeve that helps me stay balanced and keeps me moving forward.

We’ll discuss the root of the identity crisis that many people face when they do finally make a change in their body. We will also talk about why so many people self sabotage and become their own worst enemy when they try to change their bodies.

This is a great interview and I suggest you take notes if emotional or stress eating is an issue you’ve been struggling with.

Finally if you like what you hear from Nicola you can visit her website here and even book a session to start working through your own issues with her over the phone. I highly recommend it if you feel stuck or hitting a sabotage point that you cannot overcome. I find that her methods are the most effective way to start getting your psychology inline with your physiology for a lasting change.

John

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Filed Under: Podcast, stress, weight loss Tagged With: ,

Unethical Diet and Fitness Marketing: It’s Everywhere

October 5, 2011 by Leave a Comment

The diet health and fitness industry has it’s fair share of shady salesmen and dubious claims. In fact, it might be the worst offender for false claims and marketing ‘hope’ with no real science or evidence to back up the claims. The marketing in the diet and fitness and health industries are largely based around a fear based model.

This sign should be on the door of every health food store

The basic pattern is to get you to become aware and afraid of something that you were never aware of or afraid of, work you  up into a frenzy about it, then sell you a solution to remove the fear. This is the easy way out of marketing and sales. It’s also irresponsible and in many cases can cause serious psychological harm and turmoil for the unassuming customer.

The problem stems from a blurring of the lines between what is a real health practitioner vs a pseudo practitioner. Who can you trust? Who has a read background and a real degree that qualifies them to give you real health advice and guidance?

Should you be listening to the ‘fitness co-ordinator’ at the local gym? Or even worse the sales rep who is trying to hustle memberships and personal training? Or should you restrict your  advice to your family physician? It’s hard to know where to draw the line and who to listen to and who to ignore.

In todays uncensored podcast we’ll discuss these blurry lines and give an example of advice gone wrong. The industry is inherently irresponsible so the onus is on you to take responsibility for your health, and for what advice you  choose to follow.

Coincidentally the day we recorded this podcast this story about reebok having to pay $25 million for false claims on their ‘toning shoes’ hit the interwebs. Check it out here: Reebok gets slammed for false claims

John

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Accepting Venus as her new Identity: Interview with Stephanie S

October 3, 2011 by 3 Comments

Getting in shape, losing weight, building and shaping your muscles is a process not a destination. It requires effort, determination, and consistency. You’ve got to trust yourself and trust the process. When you try to push yourself too hard is when you can crash and turn yourself off of the whole process.

Stephanie S Venus Index Open 3rd Place

Stephanie made a great change

Stephanie looks fabulous

Weight loss specifically isn’t a linear process, it comes in stages, and the process has it’s ups and downs. You’ve got to learn to ride through the downs and make it to the next up. The downs never last and you’ve got to trust that they’ll only happen for a short while.

Accepting where you are is the start to making a change, BUT it doesn’t mean you have to be comfortable with where you are. In fact, being ‘comfortable’ with a body that you’re simply unhappy with is going to cause a tension that will never go away until you finally decide to make a change. This brings up a new challenge in your life, and that is the identity crisis of becoming a Venus (in my opinion this is an identity crisis worth going through and worth looking forward to!)

Once you get into great shape there is another challenge you may not have anticipated…it’s called the imposter phenomenon. Once you hit (or come close) to your Venus Index numbers you may have to learn to accept that this is your new body.

You have to learn to detach yourself from your old identity and immerse yourself into your new identity as a Venus. This is all part of the process of changing your body and making it permanent.

In todays podcast Stephanie and I talk about all of this and much more as she explains what it was like to go through her transformation, becoming a Venus and learning to accept that this is her new identity.

John

P.S. The audio has a bit of feedback from time to time, I edited out as many as I could find but a few slipped through, my apologies.

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Filed Under: Contest, transformation Tagged With: ,
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