One of the cruelest paradoxes of weight loss is that losing weight can actually make you regain it.

Losing Weight Can Make You Gain Weight- Understanding The Paradox

One of the most frustrating aspects of losing weight is the inherent difficulty in sustaining weight loss over an extended period of time. A difficulty that is perhaps most pronounced among those who are severely overweight and use a combination of calorie restricted diets and aerobic exercise. Regardless of whether the goal is to lose twenty pounds or fifty pounds, the experience for most people is an early (and welcome) loss of weight that slowly and inexplicably grinds to a halt over time. In many cases, weight loss begins to reverse itself  with a gradual increase in weight over time. Weight gain that continues even in the face of increased efforts to restrict calories and increase duration and volume of exercise in the hopes of stopping the upward movement of the numbers on the scale. Frustrated and discouraged, most will lay the blame on everything from a genetically slow metabolism to some mystical sensitivity to carbohydrates- when the reality is far more complex. In fact, weight loss is indeed one of the most complex issues that most of us will face in our lives, as it is affected not only by physical factors, but behavioral and psychosocial ones as well. Our media often dumbs it down as a way to use weight loss information as a form of entertainment, or as a vehicle to sell products, and such an approach does little for the individual wishing to understand its complexities. For it is only through an understanding of those complexities that anyone can hope to master the challenges that losing weight presents. In this article we will explore the physical mechanics of the yo-yo weight loss/weight gain effect and show why losing a large amount of weight actually predisposes you to regaining it easily. Most especially if the weight loss occurs within a short space of time.

As many as 80% of those who lose weight using conventional methods regaion it within a year

An understanding of why most people regain weight first requires some familiarity with how our bodies expend energy and there are three main factors to consider. The first and by far the largest and most important component is our resting metabolic rate or RMR, which accounts for 65- 75% of total daily energy expenditure in sedentary adults.[1,5,9] Like the closely related basal metabolic rate, measured while completely at rest, RMR is measured under slightly less controlled conditions, but gives a good estimate of daily energy expenditure nonetheless. Resting metabolic rate depends mainly upon quantity of lean muscle mass, and to a lesser degree, thyroid hormones and protein behavior.[1] The second component of energy expenditure is known as work induced increase above resting metabolic rate (which we will refer to from hereon as WIT to make matters simple) and it refers to the amount of energy used in physical activity. Obviously this figure varies widely as it depends on how physically active an individual may or may not be. For example, an athlete or someone engaged in large amounts of manual labor would logically have a higher WIT than a sedentary individual. The final component of energy expenditure is diet induced thermogenesis (DIT) which refers to the energy used by our bodies to digest foods. Proteins, for example are known to have a significant thermic effect as they require more calories for digestion than carbohydrates or fats due to its molecular structure. However, digestion of all foods incur an increase in energy expenditure, thus diet related thermogenesis accounts for about 10% of our daily expenditure.[2] Among obese individuals this percentage can be lower possibly due to increased insulin resistance which has some effect on calories used during digestion.[3,4]

Losing Weight Can Make You Gain Weight- The Bigger You Are the More Calories You Burn

Contrary to the myth of slow metabolisms among people who are overweight, the absolute energy expenditures of individuals who are obese are generally higher than that of someone of a lower bodyweight.[5] Two factors account for this discrepancy:

1. Individuals who are obese tend to have higher fat free mass than those who are not.[5,6]
2. Larger bodies require more energy to move and thus expend more calories in physical movement.[7] 

The bigger you are the more calories you burn when you move

This makes perfect sense as a larger body requires more energy to move than a smaller one. As a prime example- men on average burn more calories than women because they generally have higher body weights and more lean muscle mass. This relationship between weight and energy expenditure is one of the reasons endurance athletes try to shed any excess pounds so as to use less energy during events. The differences are notable as a typical 190lb man burns 1,380 kilocalories per hour running at a pretty fast pace of 11 miles per hour but a 130lb man uses 40% less running at the same pace.[7] That’s why you’ll seldom see someone on the larger side winning major marathons or distance type events, as natural selection favors those with smaller, more energy efficient bodies in the winners’ circle. With regards to weight loss, it then makes perfect sense that the more weight you lose, the fewer calories you’ll burn, while exercising.[8,9,10]

That’s not the only reason weight loss brings about a decrease in energy expenditure as there usually also an increase in mechanical efficiency.[10] When someone loses a significant amount of weight, their efficiency in the performance of physical exercise will increase. Such adaptations mean fewer calories will be burned while exercising. These are some of the factors that account for weight loss never being perfectly linear, but instead tends to slow down and eventually reverse over time. A reversal and slowing that was at one time attributed to the set point theory.

Losing Weight Can Make You Gain Weight-Set Point Theory Explained

Set point theory neatly placed the blame on the proclivity of most obese individuals to return to their previous weight with the idea that our body has a homeostatic feedback system for keeping our fat stores constant.[10] A system that would do everything possible to return you to previous body fat levels if you lost weight by creating adaptive changes in resting metabolic rate and thyroid hormones. Set point theory set the stage for weight loss as a bleak and somewhat Sisyphean task for those trying to slim down. However, although it was once regarded as scientifically plausible, further research has disproved it over the years as studies have failed to find hormonal or metabolic compensations that can neatly explain the tendency for most people to regain weight.[10]

Losing Weight Can Make You Gain Weight- Decreases In Resting Metabolic Rate

The more weight you lose, the more likely you are to regain it.

What has been observed is an often dramatic slowing of resting metabolic rate (RMR) among those who lose significant amounts of weight.[11] Due largely to the decrease in lean muscle mass that accompanies standard weight loss protocols of caloric restriction and or aerobic exercise. This significant decrease in metabolism due to reductions in muscle mass, when combined with other decreases due to lower body weights accounts for the tendency for most people who lose weight to regain it.[8,12,13,14,15,16,17,18,19,20]

We have established that for most individuals weight loss is usually achieved as a result of a negative energy balance diet. You eat less calories than your body needs while including some aerobic exercise in the hopes of burning off a bit more and you will lose weight. But as most can attest, only for a limited amount of time. Reduction in resting metabolic rate and work induced increases above metabolic rate (WIT) after losing weight means that eventually the low calorie diet and exercise plan that helped you lose weight won’t work indefinitely and may actually make you gain weight over time.

The Biggest Loser- A Study In Weight Regain Predisposing Factors

This disturbing fact was highlighted recently in a study of competitors undergoing massive weight loss during a popular weight loss television reality show called the Biggest Loser. Seven males and three females- all significantly overweight were trained under supervised conditions for an average of two hours a day, six days a week for thirty weeks doing a combination of aerobics and circuit training. Dietary intake was advised to be at least 70% of baseline energy requirements and every seven days a participant was voted off the ranch and returned home to continue the program unsupervised for the duration of the thirty week period. All participants were measured at the conclusion coincident with a live television broadcast.

After thirty weeks participants lost between 127lbs and 52 lbs. An extreme reduction to say the least as participants lost as much as 40% of their initial body weight. Such weight loss came at a price- as fat free muscle mass accounted for approximately 17% of the total weight lost. Concordant with a drop in muscle mass, resting metabolic rates plummeted from baseline figures by about 350 kcal per day after the first 6 weeks and went down to a low of about 790 kcal per day. Putting this into perspective, a reduction of almost 800 kcal would mean contestants would have to eat at least two whole meals less than what they started with to maintain their weight loss while continuing to follow an unrealistic training program for two hours six days a week for the rest of their lives. Possibly even less food would be required over time as metabolism demands decrease with age,[21] making sustainable weight loss a challenge to say the least.

Not only does high intensity resistance training prevent weight regain, but it also creates the toned and tight bodies that most hold as ideal.

A Solution to Weight Regain Through Increasing Muscle Mass & High Intensity Training

Less extreme and closer to standard weight loss protocols don’t fare much better for weight loss as well, as those using hypocalorie diets alone average a decrease of 25% of fat free muscle mass.[9] While the authors of the Biggest Loser study hold a muscle mass loss of 17% as relatively small amount, it’s clear for anyone to see that such losses are significant enough to make weight regain becomes almost inevitable without continued extreme interventions. Other weight loss interventions such as bariatric surgery also bring about undesirable reductions in fat free muscle mass that result in slower overall metabolism and a high likelihood of weight regain over time.[12,13,14] Such findings might lead us to conclude that significant weight loss in the long term is unrealistic, but this is far from being the case as conventional approaches ignore the application of high intensity resistance training focused on muscle building as a viable protocol for long term weight management.

Weight training increases muscle mass- thus increasing resting metaboli rate and long term fat losses.

The most important part of any sustainable weight loss program is not simply burring off calories through cardiovascular exercise and lower calories, but rather the idea of focusing instead on INCREASING muscle mass. Increased muscle mass means higher resting metabolic rates, which allows for calorie intakes to remain higher and within more natural and practical limits for the average member of the population. (See my article on the Evolutionary Argument For Eating More To Lose Weight) Several reputable studies confirm the role of resistance training in preserving muscle mass during diet induced weight loss and a concurrent increase in fat mass losses as a result, [24,25,26,27] and it is an approach that I have used in my own practice for the past twenty-one years. If resting metabolic rates account for 75% of daily energy expenditure and is determined by fat free muscle mass then trying to lose weight by employing practices that decrease muscle mass is inevitably counterproductive.

On the other hand, increases in fat free muscle mass from weight training lead to higher resting metabolic rates.[9,27] Which, when combined with the added calories burned during resistance training and from excess post exercise oxygen consumption, can gradually and permanently decrease body fat levels when used in conjunction with muscle promoting high protein diets that are not overly hypocaloric.(22,23,28,30)

Aerobic Exercise Vs Resistance Exercise For Long Term Weight Loss

While aerobics can decrease body weight, it comes at the expense of muscle mass and thus does not prevent weight regain.

Skepticism has always existed regarding the use of muscle building exercise as a protocol for weight loss, as aerobic exercise is typically associated with losing body fat, even though numerous studies find high intensity weight training as being more efficient than conventional aerobic exercise for reductions in fat mass.[22,23] Aerobic exercise can indeed reduce fat mass, but has little effect if any on the preservation of fat free mass. [29,30,31] Not only does this increase the possibility of weight regain, but from a cosmetic point of view, diet induced weight loss using such forms of exercise would result in a smaller, but still flabby version of what you started out with if resistance exercise is not included in your regime. There is a slight increase in calorie expenditure for 20-48 hours after aerobic exercise, but only if such exercise is done with sufficient intensity and relatively long duration.[32,33,34,35] Except for this small window, there is, however no increase in resting metabolic rates regardless of how much aerobics you do.[27] On the other hand, increases in fat free muscle mass permanently increase resting metabolic rates- and the so called after burn effect of high intensity training from excess post exercise oxygen consumption is also greater than that of aerobic exercise.[22,23]

The other factor that favors high intensity resistance training for long term weight loss without weight regain is the use of a high protein diet designed to increase muscle mass. Studies have shown that a high protein intake of 18% or more of total energy intakes limits weight regain in those who have lost weight.[28] Diet induced thermogenesis accounts for about 10% of energy expenditure and high protein foods not only have a high thermogenic and muscle sparing effect, [9,28] but also promote higher satiety levels after consumption which can limit excessive calorie intake. [36,37,38,39]

Practical & Sustainable Solutions Through Resistance Exercise & High Protein Diet

High intensity weight training not only ensures you won't regain weight, but makes you stronger and tighter as well.

In my own practice over the course of twenty one years I have records of thirty one significantly overweight individuals who lost over 50lbs using only a combination of high intensity weight training and a high protein diet. Calorie intake was not at all restrictive as emphasis is on long term adherence and was calculated more in line with the focus on muscle growth and preservation as opposed to simply inducing negative energy balance. Notably among those thirty-one trainees, eight of them lost over 100 lbs and such weight loss is very much on par with the some of the numbers cited in the Biggest Loser study. However, the process was centered on lifestyle change, took far longer (an average of 12-14 months) and did not involve more than thirty minutes of high intensity training per week. Unconventional, to say the least, but an effective program built on the science of maximizing resting metabolic rates, diet induced thermogenesis and absolute energy expenditure in a practical and sustainable manner. Most importantly increased muscle mass over time limited weight regain, as only 5 out of 31 trainees regaining more than 70% of the weight lost after a year- a success rate of 84% which is significant when compared to the failure rates of 35-80% reported in most studies. A sample size that is small, but one that calls for more research in the use of resistance training as a weight loss tool.

Reduction in body fat through high intensity weight training does not yield the quick decreases on the scale that would be seen from high volume aerobic exercise and low calorie diets- which in itself is a good thing as you don’t lose muscle mass in the process. However it does provide a long term solution for those needing to lose weight with the added benefits of increased strength and improved self esteem thanks to increased lean muscle mass. Muscle mass that is key to the development of the lean, toned and tight body that is without question the Holy Grail of our time. A look that is unattainable from high levels of aerobics and or low calorie intakes, as such activities have little effect on the increased development of skeletal muscle and from what we know can predispose you to regaining the weight you worked so hard to lose.

 If you enjoyed this article be sure to download a copy of Kevin’s free weight loss ebook here

Related articles

 Rethinking the Need For Cardio

The Evolutionary Argument For Eating More To Lose Weight

How Much Protein Do You Need

How Muscles Get Bigger & Stronger

Should Women Train Like Men

Understanding Calories & How They Relate To Weight Loss

Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. Read more about the science behind his high intensity training programs at his official website at www.naturallyintense.net

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References:

1. Jequier E. Energy expenditure in obesity. Clin Endocrinol Metab 1984.

2. Sims E, Danforth E. Expenditure and storage of energy in man. J. Clin Invest 1987

3. Golay A, Schutz Y, Meyer H. Glucose-induced thermogenesis in non-diabetic and diabetic subjects. Diabetes 1982

4. Ravussin E. Acheson K, Vernet 0, Danforth E, Jequier E. Evidence that insulin resistance is responsible for the decreased thermic effect ofglucose in human obesity. Am I Clin Invest l985

5. Ravussin E. Burnand B, Schutz Y, et al. Twenty-four hour energy expenditure and resting metabolic rate in obese, moderately obese, and control subjects. Am I Clin Nutr 1982

6. Halliday D, Hesp R, Stalley SF, Warwick P, Altman D, Garrow IS. Resting metabolic rate, weight surface area and body composition in obese women. Int I Obes 1979

7. Ainsworth BE et al. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center. Az State Un. 2011

8. Doucet E, Imbeault P, St-Pierre S, Alméras N, Mauriège P, Després JP, Bouchard C, Tremblay A. Greater than predicted decrease in energy expenditure during exercise after body weight loss in obese men. Clin Sci (Lond). 2003

9. Gaal LF, Vansant GA, De Leeuw IH. Factors determining energy expenditure during very low calorie diets. Am J Clin Nutr 1992

10. Weinsier RL, Nagy TR, Hunter GR, Darnell BE, Hensrud DD, Weiss HL. Do adaptive changes in metabolic rate favor weight regain in weight-reduced individuals? An examination of the set-point theory. Am J Clin Nutr. 2000

11. Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, Hall KD. Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass. J Clin Endocrinol Metab. 2012

12.Chaston TB, Dixon JB, O’Brien PE 2007 Changes in fat-free mass during significant weight loss: a systematic review. Int J Obes (Lond)

13. Elia M 1992 Organ and tissue contribution to metabolic rate. In: Kinney JM, Tucker HN, eds. Energy metabolism: tissue determinants and cellular corollaries. New York: Raven Press

14. Mueller MJ, Bosy-Westphal A, Kutzner D, HellerM2002 Metabolically active components of fat-free mass and resting energy expenditure in humans: recent lessons from imaging technologies. Obes Rev

15. Doucet E, St-Pierre S, Alme´ras N, Despre´s JP, Bouchard C, Tremblay A 2001 Evidence for the existence of adaptive thermogenesis during weight loss. Br J Nutr

16. Heilbronn LK, de Jonge L, Frisard MI, DeLany JP, Larson-Meyer DE, Rood J, Nguyen T, Martin CK, Volaufova J, Most MM,Greenway FL, Smith SR, Deutsch WA, Williamson DA, Ravussin E 2006 Effect of 6-month calorie restriction on biomarkers of longevity, metabolic adaptation, and oxidative stress in overweight individuals: a randomized controlled trial. JAMA

17. Leibel RL, Hirsch J 1984 Diminished energy requirements in reduced-obese patients. Metabolism

18. Leibel RL, Rosenbaum M, Hirsch J 1995 Changes in energy expenditure resulting from altered body weight. N Engl J Med

19. Rosenbaum M, Hirsch J, Gallagher DA, Leibel RL 2008 Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight. Am J Clin Nutr

20. Rosenbaum M, Hirsch J, Murphy E, Leibel RL 2000 Effects of changes in body weight on carbohydrate metabolism, catecholamine excretion, and thyroid function. Am J Clin Nutr

21. TzankoffSP, Norris AH. Longitudinal changes in basal metabolism in man. J App Physiol 1978

22.Bahr R (1992). “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications”. Acta Physiologica Scandinavica. Supplementum

23. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay, A. et al., Physical Activities Sciences Laboratory, Laval University, Quebec, Canada Metabolism.1994

24. Whatley JE, Gillespie WJ, Honig J et al. Does the amount of endurance exercise in combination with weight training and a very-low-energy diet affect resting metabolic rate and body composition. Am J Clin Nutr 1994

25. Geliebter A, Maher MM, Gerace L et al. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Am J Clin Nutr 1997

26. Ballor DL, Katch VL, Becque MD, Marks CR. Resistance weight training during caloric restriction enhances lean body weight maintenance. Am J Clin Nutr 1988

27. Hunter GR, Byrne NM, Sirikul B, Fernández JR, Zuckerman PA, Darnell BE, Gower BA. Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring). 2008

28. Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Additional protein intake limits weight regain after weight loss in humans. Br J Nutr. 2005

29 1. Garrow JS, Summerbell CD. Meta-analysis: effects of exercise, with or without dieting, on the body composition of overweight subjects. Eur J Clin Nutr 1995

30. Layman DK, Evans E, Baum JI et al. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. Hum Nutr Met 2005

31. Hill JO, Sparling PB, Shields TW, Heller PA. Effects of exercise and food restriction on body composition and metabolic rate in obese women. Am J Clin Nutr 1987

32. Treuth MS, Hunter GR, Williams M. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Med Sci Sports Exerc 1996

33. Maehlum S, Gradmontagne M, Newsholme E, Sjostrom OM.

Magnitude and duration of excess postexercise oxygen consumption in healthy young subjects. Metabolism 1986

34. Van Pelt RE, Jones PP, Davy KP et al. Regular exercise and the age-related decline in resting metabolic rate in women. J Clin Endocrinol Metab 1997

35. Poehlman ET, Danforth E. Endurance training increases metabolic rate and norepinephrine appearance rate in older individuals. Am J Physiol 1991

36. Barkeling B, Rossner S & Bjorvell H (1990) Effects of a highprotein meal (meat) and a high-carbohydrate meal (vegetarian) on satiety measured by automated computerized monitoring of subsequent food intake, motivation to eat and food preferences. Int J Obes Relat Metab Disord 14

37. Latner JD & Schwartz M (1999) The effects of a high-carbohydrate, high-protein or balanced lunch upon later food intake and hunger ratings. Appetite

38. Weir JBDV (1949) New methods for calculating metabolic rate with special references to protein metabolism. J Physiol

39. Skov AR, Toubro S, Ronn B, Holm L & Astrup A (1999) Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord

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Exercise Induced Headaches & Migraines- Causes & Observations

Even after all these years, the pain is still easy to recall: I was finishing up my last set of bench presses- a skinny but enthusiastic teen who had just started weight training a mere three weeks before, when it hit. In the final throes of my last set, pushing as hard as I could to overcome the forces of gravity I felt a sudden pain on the right side of my head. I finished the set and the workout, but as I kept going I felt the pain growing and growing in intensity. With every repetition sending a searing pulse of what can only be described as bright white pain shooting through my temples. At the end of the workout, my coach asked me if I was alright. In typical male machismo fashion, I nodded that all was well and went my way. I was no stranger to pain. Some would even say that I courted it, given the extreme nature of my martial arts training and my newly found love of weight training. But this was something that I was not ready for, a pain that reached into the depths of my being, and it took everything I had to walk the ½ mile home from the gym under the hot tropical sun. These headaches persisted for what seemed to be an eternity- but lasted only about a month. In the midst of training, it would strike, narrowing my vision with a haze of pain that would descend upon me. A pain that could only be soothed by the darkness of my room and the blissful release that sleep would bring. I began to worry that there was something wrong with me, and that perhaps I couldn’t keep on training the way I did. My goal of transforming myself from a lanky 125lber into a statuesque natural bodybuilder seemed further and further away with every throb of my skull- and yet as suddenly as it started, the headaches just stopped. This phenomenon, which I would later learn was a classic case of exercise induced migraine wasn’t a curse that had befallen me for some unacknowledged transgression, but rather a bane that affects many who engage in intensive physical activity.

Exercise Induced Headaches & Migraines- What Are They

Exercise induced migraines can be extremely painful but seem to go away for most people over time

Exercise induced headaches and migraines have been diagnosed since the time of Hippocrates and yet we still know little about its causes. Often called ‘weightlifter’s headache’, it is associated with intense physical activity- especially unaccustomed levels of exertion. Clinically, these headaches fall into two major groups- exercise induced migraines or effort-exertion headaches.[2,3] Strict classification of headaches in one particular group presents significant diagnostic challenges as individuals can often have symptoms that can appear to fit several categories at the same time and many experts criticize the practice of strict categorization. Head trauma is a significant causative factor in sports related injuries and represent a very distinct group of sport related headaches. However, for the purpose of this article, we restrict our focus to the phenomenon of non-trauma related headaches.

Category 1- Exercise or Sports Induced Migraines

Exercise related migraines usually have the following symptoms:

1. An aura, or visual or sensory warning before the onset of the headache

2. A pounding or throbbing headache of significant intensity lasting several hours.

3. A headache that is confined to one side of the head.

4. Nausea and or vomiting associated with the headache[3]

Exercise related migraines tend to happen more than once and in many cases is a family history of such headaches as well.

Exercise Induced Migraines- Causes and Aggravating Factors

As common as exercise induced migraines may be, we still don’t have a concrete understanding of why and how it happens. Exercise induced migraines tend to be more common in women than in men[3] and the prevailing theory is that it may have some connection to low oxygen levels.[4,5] The low oxygen theory is commonly accepted as symptoms not only appear to be similar in nature to altitude sickness related migraines, but also due to the prevalence of exercise induced migraines among athletes during the 1968 Summer Olympics in Mexico City.[5] A location 7,000 feet above sea level. At sea level such headaches are rare among highly trained athletes which suggests low oxygen levels as a possible trigger.[3] While we are at this point unable to pinpoint the exact cause of exercise induced migraines, there are several factors that have been recognized as aggravating factors.

Exercise Induced Migraine: Aggravating Factors

1. Dehydration and inadequate water intake before strenuous physical activity

2. Hypoglycemia brought on from inadequate nutrition before intense exercise

3. Extreme exercise

4. Exertion at high altitudes

5. Exercise in high temperatures[6,7]

Exercise Induced Migraine: Treatments And Recommendations

In my personal training practice, where high intensity training protocols call for training at near or beyond the point of momentary muscular failure, 1% of trainees (2 individuals over the course of three years) experienced migraine type headaches- usually within their first month of training. This data comes from a fairly large group of 296 people. Interestingly enough, and in line with my personal experience, symptoms subsided within a period of two months. Increased water intake before training as well and adequate pre-workout nutrition is recommended to avoid exercise induced migraines and may account for the cessation of symptoms among clients. Dietary and water intake are regulated among all who train within our system and improvements in adherence corresponded with the reduction of exercise induced migraines. All who suffered from exercise induced migraines self-reported that they did not drink anywhere near the amounts of water recommended on days that the headaches occurred and it is easy to hold these factors as being causative. However’they may simply be correlative as reduced incidence of migraines may also be a result of physiological adaptations to high intensity training as trainees increase their levels of fitness and tolerance to high levels of exertion. Thus, there is no real way to discern what factor actually caused the exercised induced migraines to stop and it bears noting that in only one case was exercise induced migraines clinically diagnosed by a physician. Longer warm up periods have also been recommended as a way of minimizing exercise induced migraines and is often effective as well.

Category II: Exercise Induced/Effort-Exertion Headaches

Effort-exertion headaches are the most common and most diverse of the subgroups of exercise related headaches, and like exercise induced migraines they tend to occur more among women than men.[3] Exertion type or exercise induced headaches appear to occur after strenuous lifting, bending over, running and physical jarring[8] but can also occur after sneezing, coughing and sexual intercourse.[3] Such headaches tend to  have the following symptoms:

1. A sudden acute headache that lasts for several seconds to as long as several hours as a result of physical exertion, but without visual or sensory cues beforehand.

2. A gradual headache lasting an hour or longer [3]

3. Pain in the occipital and neck region lasting only a few minutes in duration [9,10]

Exercise Induced/Effort-Exertion Headaches- Possible Causes

Sudden exertion headaches are usually caused as a result of strenuous anaerobic activity like intense weight lifting or sprinting, whereas the gradually building headaches tend to come after more sustained aerobic effort and fatigue.[4] Like exercise induced migraines, the pathogenesis of exercise induced headaches remains unidentified but there are several theories that have been put forward. The possible causes include increased intrathoracic pressure[11,12], compression of blood vessels due to muscular tension[12,13], vasodilation of cerebral blood vessels as a response to stress[14], neck muscle tension and or strain[15], stimulation of nerve cells or fibers that transmit nerve impulses via monoamine neurotransmitters[16] or a combination of these factors.[17] While pathogenesis remains speculative there are some clearly defined factors that appear to trigger exercise induced headaches- factors that are listed below:

Exercise Induced Headache: Aggravating Factors

1. Poor fitness levels

2. Altitude

3. Hot workout environments

4. Extreme exercise or exertion

5. Hypoglycemia due to inadequate pre-workout nutritional intake

6. Alcohol and caffeine consumption [6,7,18]

Exercise Induced Headaches- Observations And Commonly Recommended Treatments

In my personal training practice, occurrence of acute exercise induced headaches was slightly higher than that of exercise induced migraines- 1.7% as opposed to 1% (a total of 2 trainees self reporting exercise induced migraines and 5 self reporting exercise induced exertion headaches). However, caution must be exercised when comparing these numbers since they are merely casual observations as no formal clinical diagnoses were made in each case. The symptoms of exercise induced headaches mimic that of many other potentially serious neurological disorders and self diagnosis should never be relied upon. That being said, about those who did experience exercise induced headaches at one point or another usually did so early on in their training as well. Self-reported among those who experienced the headaches was consumption off caffeinated drinks pre-workout, inadequate water intake, skipping breakfast and lack of sleep. Like exercise induced migraines, the headaches never persisted among 4 out of 5 who suffered from the headaches. The 5th trainee has only experienced self reported exercise induced headaches for just about a month, however those headaches appear to be decreasing intensity in keeping with the pattern experienced by other trainees whose headaches tended to go away gradually. For those who continued to exercise the headaches usually subsided no longer than one to two months after they began- becoming less and less intense with every occurrence. It is again hard to say what causes the improvement and without clinical verification all observations are speculative at best. However, all who experienced the headaches either stopped drinking coffee, increased their water intake and or made sure that they did not skip breakfast and ate adequate amounts of carbohydrates and fats to fuel their high intensity workouts. Again,  these factors may be simply correlative as the increased fitness levels and adaptations to exercise that occur over time may be ultimately responsible or perhaps a combination of all of the aforementioned factors.

Aside from increasing fitness levels over time, the best treatments for exercise related headaches and migraines are proper sleep to minimize fatigue, good nutrition, adequate hydration and an extended warm up period.[19] Other suggested treatments include keeping a journal of headaches as a way to pinpoint the causative factors- a method I undertook myself but thankfully my migraines stopped before I had a chance to record much of anything. Pharmacological solutions are often suggested as well, however it is recognized in the medical community that there is a need for more large scale studies of athletes who suffer from these headaches. Not only to identify the mechanisms of pathogenesis but also for the creation of standardized treatment protocols. [19] Either way, given the substantial benefits of physical exercise and activity, unless you are advised otherwise by a physician, it is important that you do your best to keep exercising whenever possible . Be sure to always consult your physician about any recurring headaches you may experience even if you believe that they may simply be exercise induced. There is no such thing as being too safe.

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Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. Read more about the science behind his high intensity training programs at his official website at www.naturallyintense.net

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References

1. Ad Hoc Committee on Classification of Headache. Classification of Headache. JAMA 1962

2. Headache Classification Committee of the Intenrnational Heachae Society. Classification and diagnostic criteria for headache disorders, cranial neuralgias and facial pain. Cehpalalgia 1988

3. Williams SJ, Nukada H. Sport and exercise headache: Diagnosis and classification. Br. J. Sp Med 1994

4. Atkinson R, Appenzellar 0. Headache in sport. Seminars in Neurology 1981

5. Jokl E. Olympic medicine/sports cardiology. Ann Sports Med 1984

6. Dalessio DJ. Effort migraine. Headache 1974

7. Massey EW. Effort headache in runners. Headache 1982.

8. Moskowitz MA. Neurogenic versus vascular mechanisms of sumatriptan and ergot alkaloids in migraine. Trends Pharmacol Sci 1992

9. Rooke ED. Benign exertional headache. Med Clin North Am 1968

10. Perry WJ. Exertional headache. Physician and Sportsmedicine1985

11. Lambert RW Jr, Burnet DL. Prevention of exercise induced migraine by quantitative warm-up. Headache 1985

12. McCarthy P. Athletes’ headaches: not necessarily ‘little’ problems. Physician and Sportsmedicine 1988

13. Cleveland H. Headaches: a weighty problem for lifters? Physician and Sportsmedicine 1984

14. Rose CF. Headache: definitions and classification. In: Vinken PJ, Bruyn GW, eds. Handbook of Clinical Neurology Vol 48, Amsterdam, Netherlands: Elsevier, 1986

15. Paulson GW. Weightlifters headache. Headache 1983

16.Roos R. Luge participation is hard on the head. Physician and Sportsmedicine 1986

17.Jordan BD, Tsairis P. Warren RF eds. Sports Neurology. Rockville, Maryland, USA: Aspen, 1989

18. Thompson JK. Exercise-induced migraine prodrome symptoms.Headache 1987

19. Nadelson C. sports and exercise induced migraines. Curr Sports Med Rep 2006

Exercise Induced Headaches & Migraines- Causes & Observations is a post from: Naturally Intense High Intensity Personal Training™ Blog

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Eating More To Losing Weight- The Evolutionary Precedent Against Low Calorie Diets

Losing weight is usually associated with the practice of eating less and thus the idea of eating more for many appears almost counter-intuitive. The standard practice for weight loss has traditionally been an attempt to create a negative energy balance by eating fewer calories- which forms the basis of almost all popular diets. However as universal as this practice may be, it has not enjoyed much in the way of success as it is in many ways contrary to natural human behavior. In spite of numerous protocols for eating less, long term weight loss remains elusive for the overwhelming majority of the population as 80% of those who attempt to lose weight through conventional dieting regain any weight lost within the course of a year- even when exercise is included.[1,2,3] In a word, the idea of eating less to lose weight has been an abysmal failure. Failures that do nothing to curb the fact that over 65% of Americans over the age of twenty are overweight [4] nor do those failures do much to stem the deaths of over a quarter of a million people here in the United States alone each that are directly ascribable to the ill effects of being overweight. [5] Human beings are the only mammals in nature aside from domesticated animals that do not work to obtain food. Trips to the supermarket do not approximate the energy expenditures of our hunter gatherer ancestors, nor is it close to the energy required to stay alive in a pre-Industrial Revolutionary agricultural society since in an affluent society there is no real link between the food we eat and the energy we expend. That being said, as much as overeating is a very real problem today, our hunter-gatherer ancestors ate far more calories than the average American while possessing well-muscled physiques that most would find enviable. The back breaking labor required for existence in an agrarian society also suggests a higher calorie intake. [26] Thus, eating more- in the way of nutrient dense and minimally processed foods in conjunction with intense physical activity appears to be more in line with our evolutionary heritage than simply eating less. It is no surprise that elite athletes today eat anywhere from 4,000 to 6,000 kcals/day yet have little in the way of excess body fat and have no problem losing weight when necessary even though they eat significantly more than the average person. In this article we take a look at how eating more to lose weight with a program of exercise may be more natural for humans both behaviorally and possibly genetically as opposed to low fat and calorie restrictive diets.

Conventional notions of eating less to lose weight- especially within the confines of a low fat diet, fail to address three immutable facts;

1. Hunter-gatherer societies have consumed high fat and high calorie diets since the Paleolithic period without concurrent weight gain to the point of obesity.[6,7,8]
2. From the Paleolithic  to the Neolithic period, the physical demands of staying alive created an environment of greater calorie intake to compensate for our greater energy output [9,10] thus a higher caloric intake is required.
3. The processed foods that form the staple of today’s diet are high in calories, but still do not always provide adequate nutrition, even among those who are obese,[12,13] while a diet of only naturally occurring meats, fruits, nuts and vegetables may require more food and more calories from fats- yet likelihood of deficiency is unlikely, and it is a path to healthy weight maintenance proven by generations of human beings.[8,11]

In this article we take a look at the idea of incorporating exercise and eating more as a viable and history proven method of weight loss employing the nutrient rich and at times calorically dense foods that have been part of our diet for millennia.

Eating More To Lose Weight- Great Physiques- High Energy Intakes

Our hunter-gatherer ancestors had the physiques of elite athletes.

While the trappings of modern society can often blur the distinction between our current state and our ancestral heritage, it must be noted that we are genetically similar to our early hunter-gathering ancestors,[14] That being said, in spite of our relatively recently acquired trappings of supermarkets and high stress jobs, we remain biologically adapted to the physical and metabolic environment of our predecessors.[6] An environment that over the course of almost 2 million years conditioned the human genome to be what it is today.[14,15,16] Ironically, as harsh as survival was for us as a species during both the Paleolithic and agriculture based Neolithic periods, archeological discoveries show that early man had a level of lean muscle mass far superior to that of the average human today.[17, 20,21] With a physique more akin to that of an Olympic  athlete [17] or perhaps natural bodybuilder, our ancestors were by no means the physical equals of the typical man or woman today. Anyone who has ever seen a National Geographic or similar documentary program featuring the men and women of  today’s hunter gatherer tribes, who live in an environment similar to that of our ancestors, know that they all share similarly athletic builds and low body fat percentages, and studies confirm that their average skinfold thickness is only half that of aged matched Americans.[18] As an aside, it is important to note that the well-toned bodies of early hunter gathers bear no resemblance whatsoever to the skinny fat ‘supermodel’ ideal that has become common in our society. A media promoted ideal that is in essence, a perfect example of poor health and limited athletic ability. One that has unfortunately caused significant harm to the young women who seek to emulate it by severely restricting their calorie intake with the goal of losing weight. As widely promoted as the unhealthy skinny fat look may be, there is no denying the universal appeal of a trim and toned body on both men and women, but such physiques are not born of energy restrictive diets and require considerable physical activity.

Eating More To Lose Weight- How Much Did Our Ancestors Eat?

Our hunter-gatherer ancestors actually ate more calories than we do today

The average human several hundred thousand years ago was as tall as the average citizen in an affluent society today but far more robust. [19] The hunter-gatherer lifestyle to which we as humans genetically adapted to over the course of 1.8 million years [22] required significant physical labor, as did the physical demands of the agrarian lifestyle that followed it 10,000 years ago[22] up until the beginning of the Industrial Revolution in the 18th century. Given the unavoidable physical work required to stay alive and procure food during the Paleolithic period, our ancestors required a high calorie intake to offset the demands of a higher energy expenditure.[23] Extrapolations from the estimated daily caloric intake of hunter-gatherer societies suggest that the taller and comparably active humans of the Paleolithic period consumed somewhere in the ballpark of 3,000 kcal a day- (averaged for both men and women.)[25,26,33] An average that is considerably higher than the current American calorie intake of 2,475 kcal/day for men and 1,833 kcal/day for women,[24] and a far cry from the 1,200-2,000 kcal/day restrictive diets that are common today. Such an intake would not bring about a concurrent gain in weight due to the fact that the average total energy expenditure was much higher than it is today and given the higher resting metabolic rates of early hunter-gatherers due to their greater proportions of lean muscle tissue.[34]

Eating More To Lose Weight- The Importance of A Relatively High Fat Intake

One of the main contributors to the higher calorie intake of our foraging ancestors was the higher levels of fats in their diets. Unlike those who live in affluent countries and prefer relatively lean cuts of meat, hunter-gatherer groups consume all edible parts of the animals they procure through hunting or scavenging. This would include organ meat, bone marrow, brain and animal fat- all much higher in calories than the select cuts consumed today. Without access to grains or cereals, fats are essential to maintaining life- a fact I always stress when teaching survival classes and one that I was all too aware of during my own survival trainings. Low fat cuts may look appetizing but in the wild eating only low fat meats can be deadly. The best available estimates from modern hunter-gatherer counterparts suggest that our ancestors obtained about 35% of their calories from fats, 35% from protein and 35% from carbohydrates. Keep in mind however that since all animals consumed at the time were wild, not domesticated and thus the saturated fat intakes in their diets were lower than that of modern Westerners. In addition to wild meats, dietary choices among our ancestors were limited to minimally processed wild plants, fruits and nuts- another high fat and high calorie food which has been shown to actually promote weight loss. (Read my article on how nuts help you lose weight here.) Needless to say, the hunter-gatherer diet was by no means a low-fat, low calorie affair and yet diabetes, heart disease, obesity and other diet related diseases were noticeably absent.[17,18,23] Interestingly enough, some studies suggest that today’s low fat diets bring about a reduction in serum testosterone production,[35] the hormone responsible for among other things, increasing muscle mass and decreasing body fat. Another important factor to consider with regards to a low calorie and low fat weight loss

Eating More & Losing Weight- Understanding Ancestral Energy Expenditure

The higher calorie expenditure of our hunter-gatherer ancestors was dictated primarily by their searches for food. Studies of hunter-gatherer tribes show what we assume to be a Paleolithic rhythm- with men hunting taking place one to four times a week on nonconsecutive days and women gathering food every two to three days. [27] Overall, the pattern for foraging involves days of intense physical exercise alternating with days of rest and lighter activity.[27] Other labor intensive activities included tool making, butchering, cooking, clothing preparation, carrying water and firewood as well as the exertions associated with moving camp sites from time to time. Dance based rituals that lasted for several hours several times a week were also significant sources of energy expenditure as was child care. In hunter-gatherer societies, infants are carried by their mothers or other members of the tribe either on their backs or in sling like devices with the average child being carried for 681 miles during its first two years of life.[28]

While this may sound like an impressive distance- it should be noted that the average distance covered by some hunter-gatherers averages an astonishing 252 miles a month.[25] Indeed from an evolutionary perspective today’s recommended physical activity requirements of 11/kcal/kg/day of bodyweight seem paltry by comparison as they are less than half the levels of energy expended by hunter-gatherers.[25] As modern foraging tribes have been observed expending as much as 24.7 kcal/kg/day. Given that we are so genetically close to our pre-agricultural ancestors it would appear that each of us is physically capable of far more than we think and that the performance of high level athletes may not necessarily be that far out of reach of the average person if they were conditioned over time.

Eating more and exercising more to increase lean muscle mass is the best way to lose weight and keep it off.

Eating More to Lose Weight- Exercise As the Great Leveling Factor

Low fat diets reduce testosterone levels, which can impair muscle growth and fat losses.

It goes without saying that it would be impractical in our times to expect the average person to devote such huge amounts of physical activity to their daily routines. The time requirements for such levels of daily exertion would be impossible given today’s hectic schedules, however as physically demanding as the activities of ancestors may have been, they lack the efficiency of physical exercise afforded to us by the tenets of modern physiology.[25] With high intensity training protocols for example, it has been shown that we can attain similar physiological effects such as reduced body fat and increased lean muscle mass with minimal time expenditures.[29,30,31,32] Such training paradigms, however require higher calorie intakes to support the intense physical activity and concurrent increases in lean muscle mass- which would bring about an increase in resting metabolic rates. Thus to get the most out of the incorporation of intense exercise into your daily routine you must eat more to lose weight.

We have established thus far that there may be a strong genetically programmed precedent for us as a species to thrive in a metabolic environment of high energy expenditure and output. One that severely contradicts the low fat and low calorie dietary approaches which appears to offer only short term weight loss at best, as it fails miserably as a long term solution.[1,2,3] Such eating practices are far removed from what our evolutionary past suggests and the perhaps this accounts for its general failure in the general population. Losing weight is by no means a natural part of the human experience as it is only fairly recently that obesity has become a problem for us as a species given the overabundance of food, the lack of physical labor required to obtain it and the strong marketing towards over-consumption. However, if we can learn anything from both hunter-gatherer examples and the examples of the many athletes whose calorie intakes exceed or equal that of most individuals who are overweight it might be that ideally we are designed to eat more to lose weight with the inclusion of intense physical activity. Such activity necessitates higher calorie intakes, not only to offset the energy demands created by such intense forms of exercise but also to support increases in lean muscle mass. There is one other important factor that leans towards eating more to lose weight and that is the very nature of the foods required for optimum health and performance.

Eating More To Lose Weight- More Food Does Not Always Equate To Weight Gain

Author, Kevin Richardson

Using myself as an example, I consume on average anywhere from 3,000 to 3,500 kcal/day depending on my activity levels with all of my calories coming from minimally processed or completely natural foods. I weigh considerably more than most at my current weight of 212lbs and my body fat is estimated at this time to be at or about 7% or lower.  My food intake is considerable, as I eat six to seven meals a day and I never had a problem maintaining a low body fat percentage eating as much food as I do. I don’t drink milk, protein shakes or juices of any kind- just water- which necessitates that I get all my calories solid foods only. I eat eggs and chicken- which costs a considerable amount unfortunately these days to get truly free range and non corn fed birds. I eat meat of some form every day as well,  with a strong preference for leaner wild meats like bison, venison or grass fed and free range beef, goat or lamb. I eat fish every day- a wide range of wild caught fish that changes almost every day, but I tend to mostly eat the fishes that I grew up with in the West Indies as opposed to cold water fishes that are here in the temperate zones- unless I catch it myself. I don’t eat regular wheat products  but I do eat oats, rices, roots and tubers as my carbohydrate sources (ground provisions- we call them back home) and of course fruits and nuts. It’s without question quite a lot of food- but it is what I need to keep increasing my strength and muscle mass while maintaining a very low body fat. Without my exercise program, or muscle mass such a diet would only make me fat- but it should be noted that for the past 23 years I have never trained more than three times a week for no more than 10-20 minutes per workout. High intensity training workouts that are brutally intense, but mercifully short form the foundation of all my accomplishments as a natural bodybuilder and most importantly it allowed me the ability to always have the time to train. Even over the past two decades that have seen me become a parent to five, working two jobs and now as an independent business owner that probably does far more than he should. The bottom line is that quality trumps quantity and at the end of the day consistency and sustainability are the most important aspects of any training program.

Overeating is indeed a problem for many today and it would be both unfair and irresponsible to brand calls to eat less as being without merit. Nutritional guidelines are not written for advanced athletes but rather for the sedentary majority of the population and they must take into consideration the foods that said population regularly consumes when recommendations are made. That being said, eating less processed foods are always a good idea, especially for those who are relatively inactive, but given the fact that we may very well have a genetic predisposition towards eating more as a lasting artifact of our earlier days of existence when we were more active, attempts to circumvent this inherent tendency may always be doomed to failure. Instead, the ideal may very well be an embrace of the idea of eating more and doing more to lose weight and keep it off.

If you enjoyed this article be sure to click here to download a copy of Kevin’s free weight loss ebook

Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. Read more about the science behind his high intensity training programs at his official website at www.naturallyintense.net

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References

1. Stunkard AJ, McLaren-Hume M. The results of treatment for obesity. Arch Int Med 1959
2. Kassirer J, Angell M. Losing weight—an ill-fated New Year’s resolution. N Engl J Med 1998
3. Wing RR, Hill JO. Successful weight loss maintenance. Annu Rev Nutr 2001
4. Hedley AA, Ogden CL, Johnson CL, Carroll MD, Curtin LR, Flegal KN. Prevalence of overweight and obesity among US children, adolescents, and adults, 1999–2002. JAMA 2004
5. Allison DB, Fontaine KR, Manson JE, Stevens J, VanItallie TB. Annual deaths attributable to obesity in the United States. JAMA 1999
6. Eaton SB, Konner MJ. Paleolithic nutrition. A consideration of its nature and current implications. N Engl J Med 1988
7.Cordain L, Watkins BA, Florant GL, Kehler M, Rogers L, Li Y. Fatty acid analysis of wild ruminant tissues: evolutionary implications for reducing diet-related chronic disease. Eur J Clin Nutr 2002
8. Cordain L, Eaton SB, Sebastian A, Mann N, Lindeberg S, Watkins BA, O’Keefe JH, Brand-Miller. Origins and evolution of the Western diet: health implications for the 21st century.  J. Am J Clin Nutr 2005
9. Cordain L, Gotshall RW, Eaton SB. Physical activity, energy expenditure and fitness: an evolutionary perspective. Int J Sports Med 1998
10. Cordain L, Brand Miller J, Eaton SB, Mann N, Holt SHA, Speth JD. Plant to animal subsistence ratios and macronutrient energy estimations in world wide hunter-gatherer diets. Am J Clin Nutr 2000
11. Nelson GJ, Schmidt PC, Kelley DS. Low-fat diets do not lower plasma cholesterol levels in healthy men compared to high-fat diets with similar fatty acid composition at constant caloric intake. Lipids 1995
12. O. Kaidar-Person, B. Person, S. Szomstein, and R. J. Rosenthal, “Nutritional deficiencies in morbidly obese patients: a new form of malnutrition? Part A: vitamins,” Obesity Surgery, 2008.
13. O. Kaidar-Person, B. Person, S. Szomstein, and R. J. Rosenthal, “Nutritional deficiencies in morbidly obese patients: a new form of malnutrition? Part B: minerals,” Obesity Surgery, 2008.
14. Gould SJ. The structure of evolutionary theory. Cambridge, MA: Harvard University Press, 2002.
15. Boaz NT. Evolving health: the origins of illness and how the modern world is making us sick. New York: Wiley & Sons, Inc, 2002.
16. Nesse RM, Williams GC. Why we get sick. The new science of Darwinian medicine. New York: Times Books, 1994.
17. Eaton SB & Eaton SB  An evolutionary perspective on human physical activity: implications for health. Comparative Biochemistry and Physiology 2003
18. Eaton SB, Konner M & Shostak M (1988) Stone Agers in the fast lane: chronic degenerative diseases in evolutionary perspective. American Journal of Medicine
19. Walker A & Leakey R (editors) (1993) Perspectives on the Nariokotome Homo erectus skeleton. In The Nariokotome Homo Erectus Skeleton. Cambridge, MA: Harvard University Press
20. Ruff CB, Trikhaus E, Walker A, Larsen CS. Post cranial robusticity in Homo. 1. Temporal trends and mechanical interpretation, Am. J. Physical Anthropol. 1993
21. Bridges PS. Skeletal biology and behavior in ancient humans. Evol. Anthropol. 1996
22. Marlowe, F. W. “Hunter-gatherers and human evolution”. Evolutionary Anthropology: Issues, News, and Reviews. 2005
23. SB Eaton et al. Paleolithic nutrition revisited. Euro J. Clin. Nutr. 1997
24. National health and nutrition examination survey. Intake of calories and selected nutrients for the United States population 1999-2000. CDC
25. Cordain L, Gotshall RW & Eaton SB. Physical activity, energy expenditures and fitness: an evolutionary perspective. International Journal of Sports Medicine 1988
26. Astrand P-O. Whole body metabolism. In: Horton E, Terjung R. editors. Exercise, Nutrition and Energy Metabolism. MacMillan 1988
27. Sahlins MD. Notes on the original affluent society. In: Lee RB, DeVore I. editors. Man the hunter. Aldine 1968
28. Lee RB. The !Kung San. Men, women and work in a foraging society. Cambridge University Press 1979
29. Gilba MJ. High-intensity Interval Training: A Time-efficient Strategy for Health Promotion. Canada Current Sports Medicine Reports 2007
30. Tremblay, A. et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Canada Metabolism. 1994
31. Burgomaster KA, Krista R. Howarth KR, Phillips SM, Rakobowchuk M, MacDonald MJ, McGee SL, Gibala MJ Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. – J Physiol 2008
32. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.-Med Sci Sports Exerc. 1996

33. Toobey J, Cosimides L. The past explains the present; emotional adaptations and the structure of ancestral environments. Ethol Sociobiol 1990
34. Kious, Brent M. Hunter-gatherer Nutrition and Its Implications for Modern Societies. Nutrition Noteworthy. 2002

35. Wang C, Catlin DH, Starcevic B, Heber D, Ambler C, Berman N, Lucas G, Leung A, Schramm K, Lee PW, Hull L, Swerdloff RS. Low-fat high-fiber diet decreased serum and urine androgens in men. J Clin Endocrinol Metab. 2005

Eating More To Lose Weight- An Evolutionary Precedent Against Low Calorie Diets is a post from: Naturally Intense High Intensity Personal Training™ Blog

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Five Ways Eating Nuts Can Help You Lose Weight

Losing weight can appear to be a relatively simple affair- reduce your calorie intake to the point where you consume less calories than your body uses and you will lose weight. Easier said than done for a mountain of reasons, but this concept of striving for a negative energy balance is nonetheless the key rationale behind most weight loss endeavors. To that end, it makes sense to eliminate or restrict the intake of high calorie and high fat foods like nuts. A logical step since it would appear to be all too easy to go over your daily calorie limits by eating several handfuls of these tasty but high energy snacks. However reviews of all the studies on the matter clearly demonstrate that in this case you can indeed have your cake and eat it as they say. In fact, those who eat nuts as a regular part of their diet tend to have a lower BMI when compared to those who don’t.[1,2,3] Further complicating the issue is the rather contradictory finding that you can lose weight even if you consume more calories than your body needs if those calories come from nuts.[5] In fact those who add nuts as a regular part of their weight loss protocols on average lose more weight than those who don’t. A somewhat puzzling and counter-intuitive happenstance but in this article we will take a look at the mechanisms behind this phenomenon and explore five ways that eating nuts can help you lose weight and stay on track with your diet.

As far back as the Stone Age, nuts have been a part of our diet with evidence of its regular consumption from archeological sites dating back over 780,000 years. Recently, nuts have been recognized as an invaluable source of health promoting and heart friendly nutrients such as monounsaturated and polyunsaturated fatty acids, protein and fiber. Nuts are also excellent sources of vitamin E, and those eating nuts on a regular basis have higher intakes of folate, beta-carotene, vitamin K, lutein, phosphorous, copper, selenium, potassium and zinc per 1000 calories when compared to those who do not.[29]Also found in nuts are plant sterols and phytochemicals- whose benefits are not fully understood but seem to play a role along with the other nutrients in nuts in conferring some protection against cardiovascular disease.[4] Thus, not surprisingly, more and more public health  authorities recommend nuts be integrated into everyone’s diet.[28] However since it is indeed a rich source of fats and a high calorie food, and as we mentioned previously, many avoid eating them for fear of gaining weight even though numerous studies show that this is not usually the case. Some of the nutritional concepts behind why nuts don’t contribute significantly to weight gain can seem to be somewhat involved and are seldom fully explained in the media. That being said, here are five of the ways that nuts can help you lose weight- attributes that hold true for all varieties of nuts.

How Nuts Help You Lose Weight- 1. All The Calories From Nuts Don’t Count

All the calories from nuts aren't full absorbed by our bodies.

One of the most confusing aspects of understanding calories is that what we see on food labels doesn’t always reflect the true biologically available energy content of a food.[6] For the most part, calorie values are relatively accurate but there are some exceptions and nuts happen to be one of them. The calorie values we use today are direct results from the work of Wilbur Atwater, arguably the father of nutritional sciences here in the United States. Who created the caloric standards that we use today in the early years of the 20th century to measure the energy yield of our foods. These values are well known by most with any familiarity with nutrition: Proteins and carbohydrates are estimated to have 4 Calories per gram, while fat, which is higher in energy yield has 9 Calories per gram. These numbers work remarkably well for most instances requiring energy estimation. However they don’t necessarily tell the whole story, especially where nuts and plant proteins are concerned. It might be a surprise to some to learn that according to Atwater’s measurements, most protein foods have a true calorie yield of 5.65 Calories per gram. (Learn more in my in depth article on Understanding Calories)

The discrepancy lies in the fact that not all of the calories in a protein can be fully used by our bodies. Proteins contain high levels of nitrogen, which is not oxidized and instead is converted mostly into urea and excreted in urine. Thus some of the calories found in protein foods cannot be absorbed by our bodies and Atwater’s calorie values take this into account. That’s why the calorie estimates for protein foods are set at 4 Calories per gram and not 5.65 as it measures the biologically available calories. A corrective estimate is added to calorie values to compensate not just for proteins, but for all foods, as our digestive system never uses 100% of any food that we consume. Thus any calories contained in undigested particles don’t count towards our overall energy intake and this is accounted for in the calorie values of most foods to give an accurate assessment of how much energy our body can obtain by consuming them.

It isn’t a perfect system as it doesn’t accurately gauge the calorie values of nuts, which our body is unable to fully digest and so we are unable to absorb all of the calories from them.[7,8,9] Most foods are estimated to have a net loss of about 10% figured into their calorie values due to undigested particles, but studies have found the values for nuts to be 10 to 15% higher than those estimates. So assuming you needed 2,500 Calories to maintain your body weight and regularly ate let’s say 300 Calories above your metabolic requirements. If those calories came from regular foods you would, in accordance with the laws of thermodynamics see an increase in your body weight over time. However, if those extra calories came from eating nuts you wouldn’t gain weight since all the listed calories from nuts don’t count.

This inability to digest all the calories from nuts comes from the resistance of the parenchymal cell walls of nuts to the gut enzymes and bacteria that break down our foods. As a result, cells that aren’t broken down from chewing may pass through our bodies without releasing the high calorie fats they contain.[10,11] This is one reason you should choose whole nuts over nut butters as studies have found a much greater energy loss from whole nuts compared with nut butters.[12,13]

How Nuts Help You Lose Weight- 2.The More Nuts You Eat The Less You Eat

One of the main ways that nuts can help you lose weight is by reducing the size and frequency of eating.[5] Eating nuts makes us feel not necessarily full, but satisfied.[28] This high satiety effect goes a long way in reducing how much food we eat after consuming them and studies have found that between 55 to 75% of the calories added to our diets from nuts are offset by the subsequent reduction in energy intake from other foods.[5] The fiber, protein, fats and phytochemicals in nuts all require significant processing in our mouths before swallowing. This coupled with a very distinct and energy rich flavor seems to go a long way in making us eat less and better adhere to weight loss diets.[14]

How Nuts Help You Lose Weight- 3. The More You Chew The Less You Eat

Nuts aren’t like processed snacks that are designed to be easily eaten as they do require some degree of chewing to crush them into pieces small enough for us to swallow. Chewing activates mechanical nutrient and sensory signaling systems that appear to significantly affect our appetite. The act of chewing (mastication) breaks the parenchymal cell walls of the nut and liberates some (but not all) of the fats and proteins they encase. These nutrients promote the release of appetite related peptide hormones in the intestines such as cholecystokinin (CKK) and glucagon-like protein 1 (GLP-1) which in turn increases our feeling of satiety and prompts us to eat less.[18-20] Anyone who appreciates eating nuts can also attest to the fireworks that seem to go off in your mouth when you eat them. Apparently the sensory properties from the taste of nuts stimulates our salivary glands, digestive system and increases metabolism.[15] Perhaps as a way our body prepares to get the most out of the nutrients it can derive from the foods we eat. A rather controlled clinical study found that chewing almonds 25 times (which is the average number for most people who eat almonds without trying to choke) elicits the strongest reduction in hunger and increased feeling of fullness two hours after eating, compared to chewing 10 or 40 times.[16] Which leads us to believe there is no need to exaggerate chewing in order to reap the appetite suppressing attributes of nuts since regular chewing seems to do the trick.

Choose nuts in shells over shelled nuts and nut butters to get the most benefit from eating them

How Nuts Help You Lose Weight- 4. Shells Can Slow You Down & Make You Eat Less

While pure peanut and nut butters are listed as a healthy additions to a wholesome diet, as we have mentioned previously, there is something to be said about the mechanics of chewing to help us get the most benefits out of eating nuts. This applies to many foods that are processed as well, since processing can remove some of the important properties of foods we have evolved to eat over the past several thousand years. Bear in mind that the human genome hasn’t changed much changed since the emergence of behaviorally modern humans some 150,000 years and so we are still genetically adapted to eat the foods consumed by our remote ancestors [17,18,19,20,21] and in their minimally processed or unprocessed forms as they have been eaten for countless generations. That being said, for optimal weight management it is always wise to eat foods like nuts in as natural a form as possible- and while eating shelled nuts may be more convenient, it is a better practice to eat nuts that are still in their shells. The form in which nuts are available is a very real factor in regards to our overall appetites, as the extra preparation time required slows down our rates of consumption. That it takes longer to eat nuts when they must be first removed from their shells increases the metabolic signals of satiety- which can thus reduce the amount of calories we consume in a sitting.[22] An invaluable side effect for anyone trying to control their eating habits.

How Nuts Help You Lose Weight- 5 Nuts Taste Good & Act As A Replacement For Unhealthy Snacks

For maximum weight loss benefits choose raw nuts over butters

One of the most important, if not the most important aspects of any diet is sustainability, as results can only occur if you are consistently able to adhere to an energy reduced diet.[23,24] Weight loss regimes that center only around bland and unpalatable foods are always doomed to eventual failure as we are by nature designed to enjoy the foods we eat. Far too often we focus on the numbers- how many calories need to be consumed and what foods are best to reach that quota efficiently. In so doing many experts in the field forget that long term compliance to an uneventful but calorically correct diet is unlikely for the overwhelming majority of the population. Studies have shown, however that including nuts as a staple in weight loss diets increases long term adherence and augments overall weight loss.[25,26] It makes perfect sense since having nuts in your diet allows for a tasty and calorie rich food while watching your calories otherwise. A much needed break that serves not only to reduce the cravings for unhealthy high calorie snacks, but also increases the likelihood that you will stay on your diet.

Additional Health Benefits

Add to these five important weight loss factors, the bad cholesterol (LDL) lowering effects of nuts[45] and it is clear that nuts should indeed be an integral part of any diet designed for optimal health and weight management. So much so that the US Food and Drug Administration, Center for Food Safety and Nutrition stated that: “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Also of note is the fact that most of the U.S. population falls short of the recommended intakes for magnesium, a mineral that is often lost in processed foods and one where chronically low intakes appear to be linked to an increased risk of osteoporosis.[30,31] All nuts and seeds contain magnesium and inclusion of more nuts and seeds in could make a significant contribution towards protection against chronic insufficiency of magnesium.[29] that being said, replacing refined high carbohydrate snacks with nuts could have a significant positive impact on dietary nutrient density and risk of developing chronic disease. Nuts are useful not only as snacks, but stand on their own almost as a specific food group, providing a viable protein substitute for vegetarians who do not consume meat or animal products, as 1/2 ounce of nuts or one tablespoon of peanut butter is considered to be nutritionally equivalent to 1 ounce of lean meat, poultry or fish.[29] In terms of weight loss, not only is the consumption of nuts not associated with weight gain, but the evidence highlights the tried and true pattern of healthy weight management by eating natural foods. Foods that have been part of our diet as human beings for millennia- and in a form that is as raw an unprocessed as possible.

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Personal trainer NYC Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion and the creator of Naturally Intense High Intensity Training.

References:

1. Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007

2. Sabate J. Nut consumption and body weight. Am J Clin Nutr. 2003

3. Rajaram S, Sabate J. Nuts, body weight and insulin resistance. Br J Nutr. 2006

4.Penny M Kris-Etherton, Shaomei Yu-Poth, Joan Sabaté, Hope E Ratcliffe, Guixiang Zhao and Terry D Etherton. Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk. American Journal of Clinical Nutrition, September 1999

5. Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and health weight loss in adults. J Nut. 2008

6. Trivedi B. The calorie delusion. New Sci. 2009

7. Haddad E, Sabate J. Effect of pecan consumption on stool fat. FASEB J. 2000

8. Cassady BA, Hollis JH, Fulford AD, Considine RV, Mattes RD. Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response. Am J Clin Nutr. 2009

9. Ellis PR, Kendall CWC, Ren Y, Parker C, Pacy JF, Waldron KW, Jenkins DJA. Role of cell walls in the bioaccessibility of lipids in almond seeds. Am J Clin Nutr. 2004

10. Kendall CWC, Jenkins DJA, Marchie A, Ren Y, Ellis PR, Lapsley KG. Energy availability from almonds: implications for weight loss and cardiovascular health. A randomized controlled dose response trial. FASEB J. 2003

11. Zemaitis J, Sabate J. Effect of almond consumption on stool weight and stool fat. FASEB J. 2001.

12.Hollis J, Mattes R. Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr. 2007

13.Levine AS, Silvis SE. Absorption of whole peanuts, peanut oil, and peanut butter. N Engl J Med. 1980

14. Kirkmeyer SV, Mattes RD. Effects of food attributes on hunger and food intake. Int J Obes Relat Metab Disord.2000

15.Eisenstein J, Roberts SB, Dallal G, Saltzman E. High protein weigh loss diets: are they safe and do they work? A review of the experimental and epidemiological data. Nutr Rev. 2002

16. Cassady BA, Hollis JH, Fulford AD, Considine RV, Mattes. RD. Mastication of almonds: effects of lipid bioaccessibility,appetite, and hormone response. Am J Clin Nutr. 2009

17. Eaton SB. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition? Proc Nutr Soc 2006

18. Eaton SB, Eaton SB 3rd, Konner MJ. Paleolithic nutrition revisited: a twelve-year retrospective on its nature and implications. Eur J Clin Nutr 1997

19. Cordain L, Eaton SB, Sebastian A, et al. Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr 2005

20. Eaton SB, Konner M. Paleolithic nutrition. A consideration of its nature and current implications. N Engl J Med 1985

21. Eaton SB, Konner M, Shostak M. Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective. Am J Med 1988

22. Painter, J. The pistachio principle: calorie reduction without calorie restriction. Weight Management Matters. 2008

23.Sacks FM, Bray GA, Carey VJ, Smith SR, Ryan DH, Anton SD et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009

24. Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I et al. Weight loss with a low-carbohydrate, Mediterranean, or low fat diet. N Engl J Med. 2008

25. McManus K, Antinoro L, Sacks F. A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults. Int J Obes Relat Metab Disord. 2001

26. Wien MA, Sabate J., Ikle DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in weight reduction program. Int J Obes Relat Metab Disord. 2003

27. McKiernan F, Lokko P, Kuevi, A, Sales, RL, Costa, NMB, Bressan J, Alfenas, RCG, Mattes RD. Effect of peanut processing on body weight and fasting plasma lipids. Br J Nutr.

28. Mattes RD. Dreher ML Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr 2010

29 King JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. Tree Nuts and peanuts as components of a healthy diet. Journal of Nutr 2007

30. Tuker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP, Potassium, magensium and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 1999

31. Ma J, Folsom AR, Melnick SL, Eckfeldt JH, Sharrett AR, Nabulsi AA, Hutchinson RG, Metcalf PA. Associations of serum and dietary magnesium with cardiovascular disease, hypertension, diabetes, insulin, and carotid arterial wall thickness: the ARIC study. Atherosclerosis Risk in Communities Study. J Clin Epidemiol. 1995

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Exercise Addiction: Part 2- The Steps Leading To Exercise Addiction

Originally thought to be an obsessive compulsive disorder (OCD), exercise addiction distinguishes itself from impulse control disorders in several important ways. With compulsive disorders the individual obsesses about performing ritualistic activity that revolves around unrealistic outcomes. Take the common OCD example of an individual who can’t stop washing their hands out of a need to remain germ free.[1] It’s not possible nor realistic to not have germs on your hands, nor is it rational to spend significant amounts of time worrying about contracting disease from germs on your hands. In any case the desired outcome of the obsessive behavior is unrealistic. Contrast this with the addict thinking about their next hit and how they will feel as a result. In addiction the individual ruminates about a very realistic,  although negative, outcome from his or her behavior- regardless of the consequences.[2]  This along with the development of tolerance, withdrawal symptoms and relapse readily separates exercise addiction from anxiety-related compulsive disorders. To determine behavior that can be classified as exercise addiction, it must conform with the following four phases of addiction.[3] Phases that are best illustrated by the following example:

Jenny found that she was putting on a few extra pounds and decides to join a gym with hopes of losing weight and getting in shape. Going to the gym every evening after work she discovers that she really enjoys how much her training program improves her strength and appearance and the way it makes her feel. The workouts help her forget the stress of her everyday life and provide a much needed break from some of her problems and worries. In time, a trainer at the gym suggests that she enters a figure competition and she increases her training to a routine of cardio and weight training twice a day for several months. After successfully competing and placing well in the show, she likes how she looks and feels and decides to continue training twice a day and she increases her time on the treadmill as it helps her keep her mind clear. Friends and family are concerned that she spends so much time in the gym and she is noticeably absent from important social gatherings if they occur during her scheduled gym times. Her knees and shins hurt but she ignores it thinking “no pain-no gain.”One day she feels a sharp pain in her ankle- she has suffered a severe sprain and her physician recommends that she stop training for a while. After the first day of not training she feels irritable and has a sense that something isn’t right. She misses training terribly and is becomes more and more depressed. Against medical advice, she returns to the gym to do some weight training, but several days later she decides to get back on the treadmill. She runs until her ankle gives out completely.

Exercise Addiction: Phase 1- Recreational Exercise

In the above example, Jenny goes through distinct phases on her way to developing behavior that can be defined as addictive. Phases that are key barometers of whether someone is engaged in healthy activity or negative addictive behavior. In the first phase there is Recreational Exercise, where Jenny’s primary motivation for training is an appreciation of the physical changes to her body and the pleasure that comes with physical activity. This behavior is under control with little or no risk of negative consequences, aside from manageable muscle soreness after the workout, and occurs within the parameters of the individual’s schedule. Such activity can be stopped at any time with little or no consequences. Unlike addictive behavior this phase of healthy recreational exercise enhances quality of life unlike exercise addiction which makes life unmanageable.[4]

Exercise Addiction: Phase 2 At Risk Exercise

At risk exercise occurs when the mood altering effects of training becomes a major motivation

In the second phase At Risk Exercise occurs. This happens when the individual discovers through recreational exercise that training can have a profound effect on his or her mood and self esteem. In the cited example, Jenny finds that she can temporarily escape the problems of her life while exercising and that she feels much better about herself as well. It is a well documented fact that exercise can increase self esteem and decrease the negative effects associated with depression and anxiety.[5] (See my article on Exercise & Depression). This mood altering effect occurs with both aerobic type activities such as running as well as anaerobic exercises such as weight training. ]6,7,8,9,10]

One commonly cited explanation is that during exercise our bodies release endorphins, which are naturally occurring opiates that create a feeling of euphoria and well being. ‘The runner’s high’ or the physical rush of feeling alive that is often described by those who push their bodies to the limit a regular basis. Unfortunately, with some individuals, over time the increased endorphin production from regular exercise results in a reduction (down-regulation) of the amount of endorphins produced while not exercising. Thus they feel compelled to exercise as a way of maintaining a natural balance in the brain. [4] Other proposed mechanisms explaining the connection between mood improvement and regular exercise are the thermogenic and catecholamine hypotheses. In the thermogenic hypothesis, the increase in body temperature is thought to be responsible for decreased anxiety.[11]) Whereas in the catecholamine hypothesis, catecholamines which are linked to changes in mood, alertness, movement, cardiovascular and hormonal responses, are thought to be the cause of elevated mood during physical activity. [12]

Regardless of the biology behind mood elevation, the problem lies in the individual’s primary motivation for exercising. With healthy physical activity, enjoyment of the activity and its benefits are the driving reasons to exercise. However with at risk exercise, motivation comes not from enjoyment of the activity but from the stress relief it creates, the improved self-esteem and relief from anger, depression and boredom.[4,13,14] Studies show that the likelihood of exercise addiction is far greater among those who exercise to escape negative feelings or change their appearance to improve self esteem as compared to those who train to improve fitness and performance.[4] The more physical activity becomes the sole means of relieving stress the more likely addiction is to occur.[35] The transition between at risk exercise is also marked by periods where negative physical consequences such as repetitive injuries  become increasingly common. In the example given, Jenny’s ankle injury is a direct negative consequence of her extreme exercise routine.

Exercise Addiction Phase 3- Problematic Exercise

Problematic exercise occurs when life is rigidly scheduled around physical activity

The third phase is known as Problematic Exercise and it occurs when the individual begins to rigidly schedule their daily lives around their exercise program. [32] In the example given, Jenny begins to miss more and more social events with friends and family, especially those that would interfere with her scheduled workouts. With problematic exercise the individual also tends to experience withdrawal symptoms, as evidenced by Jenny’s feelings of depression and irritability when she stops training temporarily due to injury. In this stage there is the beginning of a  loss of control as the motivation to exercise becomes the desire to escape the withdrawal symptoms that come with stopping.

Exercise Addiction: Phase 4- Addiction.

The fourth and final phase is Exercise Addiction. At this point life revolves around training and in spite of feeling the physical rush that comes with exercise, the individual continues to increase the volume, frequency or intensity of training- regardless of any negative outcomes. In the example, Jenny goes from someone who exercised to improve her life, to someone for whom exercise makes life almost unbearable as she feels compelled to train primarily to avoid dealing with the lows that come with withdrawal. So much so that it exacerbates the gravity of her ankle injury. At this stage there are almost always negative outcomes in the form of injuries and the inability to meet social obligations and role obligations. In many cases this behavior leads to clinical depression.[4]

Exercise Addiction Risk Factors: Why do Some People Become Addicted?

Why some people succumb to exercise addiction while others do not is an important question to ask. Study reviews estimate that exercise addiction occurs in only 3% of the general population. [16] A figure that makes it relatively rare but its incidence has been found to be much higher among certain groups such as ultra-marathon runners and sports science students.[16,17,18] While there are no large scale studies conducted with this particular population, given the relationship between addictive behaviors and disorders among exercisers who have a high need for perfection and control over their bodies and lives,[4] I would assume the rate of exercise addition to be higher as well among competitive bodybuilders, fitness, figure and bikini  competitors. A high incidence that my own personal experiences with individuals in the sport and among regular gym goers over the past two decades leads me to believe to be all too true. Rates of addiction have indeed found to be quite high among regular gym goers as one French study found 42% of the members of a club in Paris exhibiting signs of exercise addiction.[19] Research has shown that there are a number of risk factors that can predispose someone regularly involved in highly engaged levels of training to exercise addiction. Risk factors that hold true for any form of addiction such as genetic and neurological predispositions, negative peers, low self-esteem, juvenile delinquency, parental drug use and low levels of social conformity.[35]

Exercise addiction usually occurs in the presence of other addictions and disorders

Some research has shown that exercise addicted individuals also tend to have other addictive behaviors that co-occur with their exercise addiction. Buying addiction, work addiction and sex addiction has been identified as common among those addicted to exercise [19,20,21,22] and some estimate that 15-20% of exercise addicted individuals are addicted to nicotine, alcohol or illegal drugs.[23] Experts propose that addictions are seldom singular in nature and athletes suffering from exercise addiction are especially susceptible to developing  or suffering from substance abuse related addictions using stimulants to improve performance and body composition such as amphetamines, ephedra, cocaine or caffeine. [24-25] The use of anabolic steroids has also been similarly linked to the use of cocaine and illicit substance abuse[26,27] and while there is little research available again my experience has been that some steroid users show very real signs of co-addictions and eating disorders.

Exercise Addiction & Eating Disorders

Eating disorders are the most common disorders that co-occur with exercise addiction with anywhere from 39-48% of people with eating disorders also suffering from exercise addiction.[28,29,36] For many the primary motivation for exercise is weight loss in the extreme- termed anoerxia athletica[37,31] and it is often paired with vomiting, use of laxatives and diet pills to avoid any potential weight gain from regular calorie consumption.[30]This is a very serious problem for many women, however it is becoming clear that men do suffer from eating disorders as well.[32] The problem is that while eating disorders are regularly diagnosed and treated, the co-occurring exercise addiction is often left unchecked. Repetitive injuries can often be a sign of exercise addiction, however they are usually not identified by clinicians as such due to the lack of material on hand regarding this form of addiction.

 Treating Exercise Addiction

Treating exercise addiction is difficult and presents some very real practical challenges as unlike other addictions where abstinence is usually the ultimate goal, exercise is a positive activity and an important part of overall health. Thus in addition to several forms of cognitive therapy, the emphasis is on finding a balance and a return to moderate recreational exercise as opposed to stopping completely.[33] In some cases other forms of exercise may be suggested as well- for example a runner may be advised to take up swimming or a weight trainer advised to try hiking and other outdoor activities. Since exercise is often prescribed as a remedy for those suffering from depression, care must also be taken in ensuring that such at risk populations do not develop addictive behaviors by using exercise as their sole coping mechanism and by having physical activity dominate their lives. Essentially trading depression for a potentially harmful addiction. Nevertheless exercise remains a valuable tool in treating depression, but there is a need for more large scale studies documenting exercise addiction. It is hoped that this article will at the very least provide an overview of exercise addiction and help avid exercisers distinguish it from highly engaged forms of exercise. Like all addictions and disorders, if you do suspect that you have a problem, the earlier you get help the better the outcomes tend to be. It’s hard to look at a habit of regular exercise as a problem, but exercise can indeed sometimes be too much of a good thing.[34] Below is a standardized short form for basic evaluation of potential exercise addiction-

Click Here For A Basic Exercise Addiction Evaluation

Read Part 1 of  Our Series On Exercise Addiction Here:

Exercise Addiction: Part 1 of 2

Other Related Articles:

Is Exercise As Effective As Medication For The Treatment of Depression

High Intensity Training As A Relief For Depression

Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. Visit his official website at www.naturallyintense.net to learn more about his personal training services.

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References:

1. De Coverley Veale, D.M. Exercise addiction. Br. J. Addict. 1987,

2. Cook, B.; Hausenblas, H.; Tuccitto, D.; Giacobbi, P.R., Jr. Eating disorders and exercise: A
structural equation modeling: Analysis of a conceptual model. Eur. Eat. Disord. Rev. 2011

3. Freimuth, M. Addicted? Recognizing Destructive Behavior before It’s too Late; Rowman & Littlefield Publishers, Inc: Lanham, MD, USA, 2008.

4. Thornton, E.W.; Scott, S.E. Motivation in the committed runner: Correlation between self-report scales and behavior. Health Promot. Int. 1995

5. Scully, D.; Kremer, J.; Meade, M.M.; Graham, R.; Dudgeon, K. Physical exercise and well-being: A critical review. Br. J. Sports Med. 1998

6. McNeil K, LeBlanc E, Joyce M. The effect of exercise on depressive symptoms in the moderately depressed elderly. Psychology of Aging

7..Blumenthal JA, Babyak MA, Moore KA, et al. Effects of exercise training on older patients with major depression. Archives of Internal Medicine

8. Singh NA, Clements KM, Fiatarone MA. A randomized controlled trial of progressive resistance training in depressed elders. Journal of Gerontology Medical Sciences

9..Doyne EJ, Ossip-Klein DJ, Bowman ED, Osborn KM, McDougall-Wilson IB, Neimeyer IB. Running Versus Weight Lifting in the Treatment of Depression. Journal of Consulting and Clinical Psychology.

10. Martinsen EW, Hoffart A, Solberg O. Comparing aerobic and non aerobic forms of exercise in the treatment of clinical depression: a randomized trial. Comprehensive Psychiatry

11. Craft, L.L.; Perna, F.M. The benefits of exercise for the clinically depressed. Prim. Care Companion J. Clin. Psychiatry 2004

12. Stahl, S.M. Stahl’s Essential Psychopharmacology: Neuroscientific Basis and Practical Applications, 3rd ed.; Cambridge University Press: New York, NY, USA, 2008

13. Rosa, D.A.; De Mello, M.T.; Negrao, A.B.; De Souza-Formigoni, M.L.O. Mood changes after maximal exercise testing in subjects with symptoms of exercise dependence. Percept. Mot. Skills 2004

14. Zmijewski, C.F.; Howard, M.O. Exercise Addiction and attitudes toward eating among young adults. Eat. Behav. 2003

15. Johnston, O.; Reilly, J.; Kremer, J. Excessive exercise: From quantitative categorisation to a qualitative continuum approach. Eur. Eat. Disord. Rev. 2011

16. Sussman, S.; Lisha, N.; Griffiths, M. Prevalence of the addictions: A problem of the majority or the minority? Eval. Health Prof. 2011

17. Allegre, B.; Therme, P.; Griffiths, M. Individual factors and the context of physical activity in exercise dependence: A prospective study of “ultra-marathoners”. Int. J. Ment. Health Addict 2007.

18. Terry, A.; Szabo, A.; Griffiths, M. The exercise addiction inventory: A new brief screening tool. Addict. Res. Theory 2004

19. Lejoyeux, M.; Avril, M.; Richoux, C.; Embouazza, H.; Nivoli, F. Prevalence of exercise addiction and other behavioral addictions among clients of a Parisian fitness room. Comprehensive Psychiatry 2008

20.Carnes, P.J.; Murray, R.E.; Charpentier, L. Bargains with chaos: Sex addicts and addiction interaction disorder. Sexual Addiction and Compulsivity 2005, 12, 79-120.

21. Haylett, S.A.; Stephenson, G.M.; LeFever, R.M.H. Covariation of addictive behaviors: A sudy of addictive orientation using the Shorter Promis Questionnaire. Addict. Behav. 2004

22. MacLaren, V.V.; Best, L.A. Multiple addictive behaviors in young adults: Student norms for the Shorter PROMIS questionnaire. Addict. Behav. 2010,

23. Aidman, E.V.; Woollard, S. The influence of self-reported exercise addiction on acute emotional and physiological responses to brief exercise deprivation. Psychol. Sport Exerc. 2003

24. George, A.J. Central nervous system stimulants. Best Practice & Research Clinical Endocrinology & Metabolism 2000

25. National Institute on Drug Abuse. InfoFacts: Steroids (Anabolic-Androgenic); National Institutes of Health: Washington, DC, USA, 2009

26. Hakansson A, Mickelsson K, Wallin C, Berglund M. Anabolic androgenic steroids in the general population: user characteristics and associations with substance use. Eur Addict Res. 2012

27. EJ, Barnett MJ, Tenerowicz MJ, Perry PJ. The Anabolic 500 survey: characteristics of male users versus nonusers of anabolic-androgenic steroids for strength training. Pharmacotherapy. 2011

28. Hausenblas, H.A.; Downs, D.S. How much is too much? The development and validation of the Exercise Addiction scale. Psychology and Health 2002

29. Bamber, D.J.; Cockerill, I.M.; Rodgers, S.; Carroll, D. Diagnostic criteria for exercise addiction in women. Br. J. Sports Med. 2000

30. Friemuth M, Moniz S., Kim S.R. Clarifying Exercise Addiction: differential diagnosis, co-occurring disorders, and phases of addiction. Int. J. Environ. Res. Public Health 2011

31. An Overview of Activity Anorexia. In Activity Anorexia: Theory, Research, and Treatment; Epling, W.F., Pierce, W.D., Eds.; Lawrence Erlbaum Associates: Mahwah, NJ, USA, 1996

32. O’Dea, J.A.; Abraham, S. Eating and exercise disorders in young college men. J. Am. Coll. Health 2002

33. Griffiths, M.D. A “components” model of addiction within a biopsychosocial framework. J. Subst. Use 2005

34. Johnston, O.; Reilly, J.; Kremer, J. Excessive exercise: From quantitative categorization to a qualitative continuum approach. Eur. Eat. Disord. Rev. 2011

35. Freimuth, M. Addicted? Recognizing Destructive Behavior before It’s too Late; Rowman & Littlefield Publishers, Inc: Lanham, MD, USA, 2008

36. Griffiths, M. Exercise addiction: a case study. Addict. Res. 1997,

37. Klein, D.A.; Bennett, A.S.; Schebendach, J.; Foltin, R.W.; Devlin, M.J.; Walsh, B.T. Exercise “addiction” in anorexia nervosa: Model development and pilot data. CNS Spectrums 2004

Exercise Addiction- Understanding How It Occurs & The Risk Factors (Part 2 of 2) is a post from: Naturally Intense High Intensity Personal Training™ Blog

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Exercise Addition- When Is It Too Much Of A Good Thing

Exercise has been often referred to as a the ultimate drug and given that physical activity can do everything from increasing your strength to improving body composition and reducing the risk of metabolically related disease- it is a well-deserved title. With the growing global number of people over their ideal body weight and the increased inactivity that modern life imposes upon us, the call to exercise has been one that every major health and fitness related body has recommended time and time again. In a sense, exercise is indeed very much like a drug that every doctor is keen to prescribe. A drug that comes seemingly without adverse side effects, but the reality is that exercise does indeed have its negative side- and that negative side is the possibility of addiction.

Exercise is a pleasurable activity that in its addicted form occurs without any consideration for the negative consequences it can inflict. While one might be tempted to assume that any devoted or accomplished athlete must suffer from some form of exercise addiction, a comprehensive overview of what addiction is and how it relates to physical activity highlights that this isn’t always the case. Some athletes and enthusiasts who regularly engage in intense physical exercise of any kind- be it weight training, yoga, bodybuilding, running, aerobics, athletics or martial arts training, may suffer from exercise addiction. However everyone who trains at an advanced level is not an exercise addict as addiction has little to do with how much or how intensely you exercise.[1] In this article we will take a look at the phases of exercise addiction that identify its occurrence while clearly distinguishing healthy exercise patterns from negative and addictive behaviors.

 Exercise Addiction: Defining What Addiction Is & What It Isn’t

While the American Psychiatric Association’s Diagnostic & Statistical Manual of Mental Disorders (DSM-5) does not list exercise addiction as a separate disorder- it’s upcoming fifth edition does lay down criteria for what are known as behavioral addictions.[2]) Exercise addition falls within the subset of behavioral additions and is quite  distinct from healthy exercise habits. In order for a behavior to be classified as an addiction the following basic criteria must exist:

Withdrawal Symptoms: When the activity is stopped the individual becomes anxious, irritable, restless and has difficulty sleeping. [6]

Lack of Self Control: The individual has difficulty reducing the intensity or frequency of exercise or is unable to stop exercising for a certain period of time.

Mood Modification: This refers to the subjective experiences that people report when exercising that can be seen as a coping strategy (i.e., they experience an arousing ‘‘buzz’’ or a ‘‘high’’, or paradoxically tranquillizing feel of ‘‘escape’’ or ‘‘numbing’’).[3]

Increased Tolerance: The individual needs to keep increasing the volume, frequency or intensity of exercise in order to feel the desired effect- be it euphoria, a sense of accomplishment or increased self-esteem.

Intention Effects: The individual is unable to stick to his or her intended routine and frequently trains longer than intended.

Time: A significant amount of time is spent preparing for, recovering from or engaging in physical exercise.

Continuance: Behavior where the individual continues to exercise in spite of the fact that he or she is aware that the activity is creating or exacerbating physical or interpersonal problems. For example- continuing to train in spite of serious injury, or breaking off relationships with loved ones in order to engage in the activity.

Reduction In Other Activities: Behavior where social, occupational and or recreational activities are stopped as a direct result of physical exercise.[1]

Relapse: In spite of significant time away from the addictive exercise activity, the tendency exists for the same patterns of addictive behavior to resurface. Even after years of abstinence and or control.

Exercise Addiction Is Not A Matter Of Intensity Or Exercise Frequency

Given the above criteria what immediately stands out is that frequency and intensity are not qualifying features of exercise addiction. [4,5] An athlete preparing for a competition for example may devote a significant amount of time to the activity at hand while cutting back sharply on his or her other activities. He or she may even experience some sense of withdrawal at the end of the competitive cycle when the frequency or intensity of training is reduced. However, even though several of the criteria for exercise addiction are met, this behavior does not necessarily constitute addiction as there are other important very phases that must occur before a behavior can be categorized as addictive. Many frequent exercisers are often concerned about their regular training habits, however in part two of this series we will highlight the phases that distinguish exercise addiction from highly engaged exercise. We will also take a hard look at what factors predispose individuals to exercise addiction and provide a short evaluation that can be used to determine whether or not you may have a problem.

Continued in Part 2 Of Our Series-

Exercise Addiction- How It Occurs & The Risk Factors

Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in NYC. Get a copy of his free weight loss ebook here.

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References:

1. Friemuth M, Moniz S., Kim S.R. Clarifying Exercise Addiction: differential diagnosis, co-occurring disorders, and phases of addiction. Int. J. Environ. Res. Public Health 2011

2. Fifth edition of the Diagnostic and Statistical Manual of Mental Disorders of the American Psychiatric Association (Planned publication May 2013)

3. Terry, A.; Szabo, A.; Griffiths, M. The exercise addiction inventory: A new brief screening tool. Addict. Res. Theory 2004

4.Allegre, B.; Therme, P.; Griffiths, M. Individual factors and the context of physical activity in exercise dependence: A prospective study of “ultra-marathoners”. Int. J. Ment. Health Addict. 2007

5.Meyer, C.; Taranis, L.; Goodwin, H.; Haycraft, E. Compulsive exercise and eating disorders. Eur. Eat. Disord. Rev. 2011

6. Aidman, E.V.; Woollard, S. The influence of self-reported exercise addiction on acute emotional and physiological responses to brief exercise deprivation. Psychol. Sport Exerc. 2003

Exercise Addiction- When Exercise Becomes A Problem (Part 1 of 2) is a post from: Naturally Intense High Intensity Personal Training™ Blog

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Post tags: exercise, exercise addiction, health tips, self image

10 Simple Steps To Losing Weight & Eating Healthier

Eating healthy today isn’t as easy as it might have been for those in generations past, as waistlines expand and mortality rates climb healthy eating is no longer a cosmetic concern but an important factor in the quality of our lives. Given the unfortunate biological reality that our bodies were designed to store and not shed body fat, losing weight and getting in shape is indeed a daunting task. Like Sisyphus, cursed to push his rock up that steep mountain every day, only to see it fall back to the foot of the hill with the setting of the sun, many of us toil away trying to eat right and exercising regularly only to see downward movement on the scale reversed over time. However, unlike Sisyphus who was doomed to pick up his rock with the dawn of every new day, most of us quit in frustration after several weeks, months or years of seeing our weight climb back up in spite of our best efforts. Sadly, it is this very act of defeat that confines us to forever continue the cycle. Eating well, like so many other things is a matter of patience and persistence, and it doesn’t come overnight. It took me the better part of 15 years to really eat consistently well and not for the lack of trying! There are some useful steps that you can take to make the transition to healthy eating a bit easier and I have compiled ten such tips to help you get started on your journey. Remember though, that losing weight and getting in shape is like climbing a mountain. You don’t try to look at the summit of the mountain, as doing so will only make it easier for you to fall Instead you focus only on the next handhold you need to pull yourself up. By taking a seemingly insurmountable task and breaking it up in to manageable pieces- we can indeed achieve that which seems to be almost impossible.
Here are 10 steps to help you stay on your path towards healthy eating:

Step 1: Educate Yourself
Most if not all of what passes today for conventional wisdom with regards to losing weight and getting into shape has no little foundation in science or truth, but instead is based on advertising and the self interest of those in the food industry. Understand that it isn’t a matter of advertisers being inherently evil or that there is a plot to keep us all fat and out of shape, but simply a matter of economics. There is only a limited amount of food that any one person can eat and in a market saturated with thousands of different food products the only way that food manufacturers can keep their profit ratios high is by doing everything they can to convince you to eat more. (See my article on the Economics of Obesity). Take great care when evaluating any health or fitness claim and always ask yourself “Cui bono?’ or who stand to gain when you hear a study mentioned in the media touting the benefits of some new ‘superfood’ or claiming that something that you know is unhealthy is all of a sudden good for you. Don’t be fooled by intrinsically meaningless labels such as ‘natural’, ‘fat free’ or ‘organic.’ The huge variety of foods that have kept humans in good health for the past 150,000 years haven’t changed and if you eat them exclusively you’ll do a lot better than someone eating foods with great claims on the labels. Understand as well that there is nothing that happens quickly in nature and that the laws of thermodynamics are very simple- if you eat more calories than you need, regardless of what it is- you will gain weight. It’s a lot, but there are a lot of great sources of information out there and great authors, bloggers and real authorities who aren’t afraid to say it like it is without the glamor and glitz that works well to sell products to large audiences.

Step 2: Eat A Large Healthy Breakfast
Eat a large breakfast. My experience has been that individuals that skip breakfast almost always have difficulty towards the afternoon to evening avoiding junk foods. A good breakfast will do wonders to regulate your appetite, and you will be surprised at how quickly the late night cravings disappear! The mantra I keep repeating to my clients is to always breakfast like a king, lunch like a prince and eat dinner like a pauper- follow that rule and you will be in shape in no time. You can download my free weight loss ebook on healthy breakfast choices here!

Step 3: Get A Support System
Let everyone at work know that you are trying to eat better and actively recruit them. Not eating what everyone else is eating can be a real strain at times and it helps to have people around who understand and support your endeavors. You can also get some real motivation from friends online who may be thousands of miles away on Facebook or Twitter. Finding people who are on the same path you are on in terms of getting into shape can be daunting, but the internet does make it a lot easier these days. (Get motivating and inspirational updates daily from Kevin’s Twitter account @BATMANNYC)

Step 4: Set Realistic Goals
Set realistic expectations for yourself by remembering to practice moderation, and don’t feel badly if you indulge from time to time. The guilt that we feel after eating something that we should not will work against you, in that it will cement the idea of eating the wrong food in your mind for a long time afterwards, as you keep on beating yourself up for slipping. In so doing you are actually more likely to do it again. The best bet is to forget about the past, (since there is nothing that you can do about it unless you have access to a working time machine) and instead just pick yourself up and keep on going. Everyone slips sometimes and we forget instantly how well we have eaten for the day and instead focus on the one bad food that we may have eaten. So be patient with yourself and keep things in perspective and most importantly- don’t beat yourself up if you fail. (See my articles- Why Is Staying On A Diet So Hard & Controlling Your Eating Habits)

Step 5: Know Your Problem Times & Triggers
Identify those times of the day when you’re most vulnerable to a junk-food attack and plan to do something about it. Is it that relentless 8 pm craving while home watching TV? The phone call from your client-from-hell that creates a sudden need for donuts? Stress at work? Stress from the kids? Whatever the trigger, prepare ahead of time by having healthy, flavorful meals always alternatives on hand. Better yet, learn to distract yourself during those difficult times. By doing something positive such as going for a walk you’ll have time to evade the desire to eat as a way of comforting yourself. (See my article on Distraction As A Weight Loss Strategy) Many of us were raised with the idea of food being a comfort when things get bad by very well meaning parents- however part of growing up is learning that everything we learned isn’t always good for us and that we need to sometimes change behaviors that we have always carried with us.

Step 6: Make Good Choices When Eating Out
The best part about our current health problems is that there are more and more healthy choices to be made when eating out. Always avoid fast food restaurants and the ones that market themselves as ‘healthy fast foods’ (see my article on Subway here). That being said there are great places to eat out but you do have to be a bit diligent in making your choices. For example, when eating out always choose grilled or broiled versions of foods that are typically fried, don’t eat the bread or fries that may come with the main meal and ask for all the sauces on the side. In the better restaurants, you can ask to have your food cooked without salt but almost everywhere (except fast food restaurants) you can find entrees that are mainly natural foods sources like chicken, fish, or lean meats that can fit in with any healthy diet. For more details on eating out check out at my posts on Eating Out & Staying Healthy and my  Restaurant Guide For Eating Out & Staying In Shape)

Step 7: Never Let Yourself Get Too Hungry
Even the most disciplined among us will consider yielding to the temptation of unhealthy foods if he or she is ravenously hungry and feels like there aren’t that many choices. The same applies to a trip the supermarket on an empty stomach- as you will buy foods that appeal to your immediate desires. We are slaves to our evolutionary traits to crave foods that are high in salt, fat or sweet and the food industry is well aware of our tendencies. We live in a world that is abundant in all the foods we shouldn’t eat and are often pressured by others to eat them as well. It’s an uphill battle in really bad weather and so you have to do your best to stay on point at all times. How do you do that? By not letting yourself get too hungry. Try to eat a small meal every 3 to 4 hours with an adequate ratio of protein, fats and carbohydrates so your body always has a steady stream of nutrients. That will help keep your blood sugar nice and level and help keep the cravings away. Nuts are also a great way to keep yourself satisfied without putting on extra pounds as studies show they can help you lose weight. (Check out my article on Nuts- The Ultimate Weight Loss Snack) That being said, don’t give in to the temptation to eat to the point of being stuffed either as you can still gain weight if you overeat healthy foods as well.

Step 8: Go To Bed Early
Sitting in front of the television late in the evening can be a formula for bad eating habits as well as insomnia. The most dangerous period for anyone trying to lose weight or get in shape are the evening hours when you are home from work and decide to unwind by watching TV or surfing the internet as overeating, and snacking on the wrong foods usually goes hand in hand with these activities. The problem is that if you eat too much at night- especially high carbohydrate processed foods- you’ll not only have trouble falling asleep (See my article on insomnia and weight gain), but you’ll also have no appetite in the morning for breakfast. And skipping breakfast is a major causative factor of overeating later in the day (See my article on Night Eating and The Importance Of Breakfast) In addition to exercising at least three times a week- you should find other activities to keep you occupied. (I don’t recommend any more than that and as great as exercise may feel, if you train too often you will end up being overtrained and diminish any potential gains you are getting from the activity.) Instead find a hobby over simply going home and watching television night after night, as it will indeed help you stay on track, diet wise. Keep in mind as well that it is almost impossible to resist the temptation of unhealthy foods when you are up late with few good choices in sight. There is an old saying that ‘locks keep honest men honest’ and the same goes for anyone trying to get in shape. By removing yourself from temptation by going to bed early, you bypass the risk of eating the wrong foods or overeating at night- the time that you are most vulnerable.

Step 9: Prepare Your Own Meals If You Can
Learn to cook. There is perhaps no better way to be sure that you are eating exactly what you should than by preparing your own meals. Not only is there the sense of satisfaction that comes with taking full responsibility for what goes into your body, but there is also the convenience of always having what you need on hand. It is not easy to always find healthy foods when you have to always eat out and very often you either end up giving in to the ever present junk foods or find yourself compromising with foods that aren’t quite what you need, but are rather the best that you can do under the circumstances. Cooking your own foods and bringing it with you bypasses this problem entirely and for those of you who are pressed for time- a great idea is to cook large quantities over the weekend and pack away your meals for the week in the refrigerator. With some containers handy you’ll always have the food you need with you at all times and thus have more control over your calorie intake.

Step 10: Plan Ahead!
Plan ahead. Whenever an aircraft takes off not only do the pilots have information as to where the plane will land, but also what other airports are available if for some reason there an emergency along the route. Extra contingency fuel is also loaded onto the airplane so that there is enough fuel to get to an alternate airport if there is a problem at the intended destination and in case the aircraft has to spend more time in the air than anticipated due to holding caused by weather or traffic. Still more fuel is stowed on the aircraft- known as reserve fuel that the pilot must always land with unless there is a dire emergency of some sort. You may not have thought that all this planning goes into a flight that takes you from airport A to B, but it does and the same strategy should apply to your food supply if you are serious about getting into shape. If you know that you are going to be away from home for a certain period of time, always carry enough food to eat for the duration, and then some extra stores just in case. Simple snacks like fruit are always good first choices to have along with your meals as well as non-perishable snacks like nuts and seeds that you can keep with you as a reserve at all times. Equally important is your food supply at home. Don’t wait until your fridge is empty to go grocery shopping so you will always have what you need on hand. Parties and social events can be a bit more of a challenge- but if you make it a practice to ALWAYS have either a piece of fruit or some protein BEFORE going to a dinner or event, you won’t have the temptation to eat the wrong foods as your ‘pre-meal’ will take the edge off of your hunger. That way you’ll make better choices and be less likely to eat the wrong foods or eat more than you should.

In the end these are some very basic tips on staying on point with your diet and the list is by no means exhaustive. What’s important is that you understand that getting in shape is very much a series of failures that you have to keep getting up from without losing your determination. It’s a marathon event , not a sprint, where all that matters is that you cross the finish line. So don’t be overly concerned with how often you fall- just keep getting up and stay the course. There is a prevailing trend of thought these days that it takes 10,000 hours to get really good at anything and I would thing the same applies when it comes to losing weight and getting in shape. Excelsior!

Get a copy of Kevin’s Free Weight Loss Ebook Here!

Related Articles:
Understanding Calories
The Leptin Connection- Why Not Regaining The Weight Is So Hard

The Economics of Obesity- Why America Needs Us to Overeat

Losing Weight & Eating Well on a Budget

 What’s It Like To Never Cheat On Your Diet?

Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and the most sought after personal trainer in NYC. Visit his official website at www.naturallyintense.net.

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10 Simple Steps To Losing Weight & Eating Healthier is a post from: Naturally Intense High Intensity Personal Training™ Blog

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Regardless of whether it's sea salt or grain salt you should eat less of it.

Sea Salt Isn’t Better Than Regular Salt- Understanding Sodium Intake

A common example of deliberate misinformation in the food industry today is remarketing items that have been branded as unhealthy under the guise of ‘organic’ or ‘natural.’ One of the usual suspects in this game of marketing smoke and mirrors is the heavily misguided (but immensely profitable) proposal that sea salt is not only better than regular table salt, but that it is actually good for you. It’s an alluring prospect- that you can continue to eat salty foods with impunity thanks to the availability of sea salt- a natural and wholesome alternative to ‘processed’ table salt. However great this may sound, those sea salt laden chips are just as bad for you as chips made with regular salt- in fact it may actually be worse for your health. Studies continually show that consumers will increase consumption of a product if they continually presented with information that paints it as a ‘healthier alternative.’ This holds true regardless of how valid those claims may be but is an important point that we all need to bear in mind when making decisions along the supermarket aisle. In this article we will explore the chemistry of sea salt and table salt and find out why neither of them has any place in the cupboards of those serious about optimum health.

What Is Table Salt- Understanding Sodium Chloride

Table salt as we know it is what we get when two very volatile elements come together to create the staple food additive sodium chloride (NaCl). Sodium is a highly reactive metal given to bursting into flames whereas chlorine (from which chloride is derived) in gaseous form is can be extremely poisonous. It is ironic that together they come together to create a food additive that has been an integral part of our history for several thousand years. There are many different kinds of salts but sodium chloride is the one that we eat mostly and the one responsible for the taste that we call ‘salty’. Chloride and sodium, the two components of salt are required by all known forms of life on earth. Chloride is essential for respiration and digestion and sodium is an essential mineral that our body is incapable of producing itself and so we need to obtain it from the foods we eat. Sodium helps our cells transport oxygen from the air we breathe and nutrients from the foods we eat. It helps with the transmission of nerve impulses that allow us the control our muscles both consciously (as is the case with moving your arms or walking) and automatically (as in the case of the muscle contractions of our heart). Sodium also helps our body maintain blood volume and regulate the balance of water in our cells.[1]  An adult human being contains about 250 grams of salt [2] which is about enough to fill three or four of your salt shakers but we are constantly losing sodium through sweat, urine and other bodily functions.

Now as wonderful as sodium chloride may sound, we only need sodium in small quantities- 2,300 milligrams to as low as 1,500 milligrams depending on your age and ethnicity.[3] Unfortunately most people here in the United States take in anywhere from 2,700 to as much as 7000 milligrams a day- with over 75% of that sodium coming from the salt added to processed foods. Considering that a teaspoon of salt contains just about 2,400 milligrams of sodium and that our taste buds adapt over time to high levels of sodium by not recognizing salt laden foods as tasting salty it is no surprise that it is easy to overdo it. Unfortunately, long term studies of the general population have consistently found that the lower your salt intake is, the lower your blood pressure will be- which in turn lowers the risk of hypertension, strokes and heart attacks.[4,5,6] Excess sodium has also been linked to an increase in the incidence of gastric cancer, kidney stones and osteoporosis.[6] (See my article on Osteoporosis here).

Top Sources Of Excess Salt In Our Diet

Organic bread is usually high in sodium and sea salt is often used as a so called 'healthy natural ingredient'

The top sources of sodium here in America for everyone regardless of age, race or gender are:

• Yeast breads- the highest source of sodium for non-Hispanic Whites
• Chicken mixed dishes- the highest source among non-Hispanic Blacks
• Pizza (highest source among 2-18 year olds)
• Pasta and pasta dishes &
• Cold cuts.

Other notably high sources of sodium in the US diet are:

• Sausages
• Franks
• Bacon
• Ribs
• Hamburgers-a major source of sodium for males aged 14-18 years old
• Mexican mixed dishes- the highest source for Mexican Americans
• Grain based desserts
• Soups- a major source for those aged 51 years and older
• Condiments (such as ketchup and mustard)
• Salad dressing
• Ready to eat cereals[7]

All of these foods together add nearly 2,000 milligrams of sodium per person per day and makes up about 56% of the sodium ingested daily.[7]  Many of them are instantly recognizable as being high in sodium, but many such as breads and ready to eat cereals are overlooked in terms of how much sodium they contain. Yeast breads top the list of high sodium foods and not surprisingly most of the so called ‘healthy’ or ‘organic’ breads today use sea salt as one of its natural ingredients. Another notable source of sodium comes from potato chips. A 2009 survey from the marketing firm Mintel found that half of kids, teenagers and young adults aged 18-24 reported that they ate salty snacks like potato chips five times a week or more, with the frequency of consumption for older adults being only slightly less. Like the so called organic breads, sea salt is also used in what are packaged as healthier potato chips- an ingredient shift that does nothing to lower the sodium content but it does go a long way in sustaining the sales of these multi-billion dollar markets.

Sea Salt- A Work Around Solution to The Problem Of Reduced Sodium Intake

The official stance shared unanimously by all major dietary organizations is that everyone in the general population, children and adults should lower their sodium intake as much as possible by consuming fewer processed foods that are high in sodium and by using little or no salt when preparing or eating foods.[3] That’s not a call to eat less salt- it’s a call to eliminate it completely from our daily diets. Studies show that adding salt to foods makes us eat more- which is the prime directive of any food company focused on increasing profits and survival in a overly abundant food market (See my article on the Economics of Food for a detailed overview). Faced with such dire health advisories calling for restrictions in the use of products that have allowed for increased consumption of processed foods- what else could the industry do but create a seemingly ‘healthy alternative’ by heavily marketing forms of salt not traditionally thought of as unhealthy. The work around for the problem came in the form of sea salt- which most people in the general population see as being distinctly different from regular table salt. It comes down to our inherent inclinations towards association. The sea and the ocean are held by most of us as something that represents nature and purity- thus we unconsciously react to the image of sea salt mined from the life giving sea by ‘traditional’ mom-and-pop type salt makers. It’s an easy image to fall for- as given the nostalgic allure of age old tradition versus modern machine based process which we all identify with as being somehow less healthy- but it’s simply good marketing. Huge food corporations like Cargill and Morton own most of the saltworks in the industry, and they make most of the sea salt you see on the market as well. If that wasn’t bad enough, sea salt is chemically identical  to regular table salt and just as potentially harmful.

Sea Salt- Understanding How It Is Made

All salt that we use for food is produced one of three ways- from mining naturally occurring rock deposits, vacuum evaporation and solar evaporation. In rock salt mining, salt is mined from large underground deposits and is purified and processed into the products we know as table salt. Most of the table salt we use for foods comes from vacuum evaporation- which is done by dissolving rock salt with water to create a brine solution. This solution is then pumped into a vacuum evaporator- which removes all the air and boils off the water leaving behind pure salt. Additives such as calcium silicate are then added to keep the salt from clumping and so that it flows freely when poured. Potassium iodide is added as well in most salts as a dietary source of iodine- with some dextrose (sugar) added as well to keep the iodide stable. This creates the table salt that we have known for decades- sea salt however comes from a slightly different source, but isn’t necessarily as different as what most term ‘processed salt.’

Sea salt comes, of course, from evaporated seawater which contains about 2.7% sodium chloride. It also contains small amounts of calcium, magnesium, and sulfate ions- elements found in many commercially available sea salt products which gives sea salt a taste that many describe as distinctively different from that of regular table salt. With solar evaporation, seawater is corralled into shallow ponds and dried by the action of the sun and wind to create layers of highly concentrated sodium chloride. This salt is then rinsed to remove impurities and then dried again- and in some cases processed via vacuum evaporation to create a commercially usable sea salt. The resulting salt is about 99.5% sodium chloride and is by no means different in any way than table salt by any stretch of the imagination, except that it cost a bit more and may taste a bit different due to the presence of other minerals and given the difference in texture. Free flowing agents are not usually added to sea salt so it tends to be more of a rock form than what you would normally expect from table salt.

That being said there is no difference in negative health outcomes from using sea salt over regular table salt.[8,9] While marketing may extoll the ‘natural process’ of solar salt extraction from the sea or the ‘nutritious trace minerals’ found in sea salt, the fact of the matter remains that it’s still sodium chloride and the extra minerals here and there don’t do anything to offset the potential health risks of having too much of it in your diet. It is a simply a brilliant marketing ploy that not only give manufacturers the option of pricing their product higher (sea salt costs significantly more than regular salt) but also one that has influenced many to keep adding salt to their foods or to purchasing products made with sea salt.

Arguments For Not Restricting Salt Intake

There is no good reason why food containing added salt of any kind should be part of your diet.

There are some who argue that we need salt as part of our diet for optimal health, however such logic does not stand up to anthropological observations of societies where salt is not part of the human diet. Such do not have no ill effects from not consuming salt, nor do they have the high rates of hypertension and heart disease seen here in the West where sodium consumption is excessive. The African Masai tribes who consume a predominantly carnivorous diet get their sodium from the animals that they consume (blood included). On the other end of the scale the Yanomami Indians who eat a purely vegetarian diet with very low sodium intake throughout the course of their lives suffer no ill effects and in fact have no cases of hypertension or obesity.[10] It should be noted that in both cultures potassium intake is much higher as well than in developed countries.  Those with higher potassium intakes tend to have lower blood pressure and excessive sodium intake as is common in this part of the world, can significantly increase your body’s requirements for potassium.[3]

Studies have shown that in developed countries blood pressure increases with age, a phenomenon starting early in childhood and continually increasing thereafter.[3] Given this attempts to moderate blood pressure increases are important at all stages of life. High blood pressure is an established risk factor for cardiovascular disease and systematic reviews of numerous studies have found clear links between sodium intake and blood pressure increases. Most importantly they show a consistent pattern of lower blood pressure among groups with lower sodium intakes which makes it hard to argue the logic of sea salt or any other salty food as part of your diet, especially when statistics show that nearly one out of three Americans have high blood pressure and that a quarter of the population is already pre-hypertensive.[11,12]

The good news is that while switching to a low salt diet intake may seem like a daunting task, after only two to four weeks your taste buds begin to adjust and you lose the taste for salted foods.  Over time foods with even trace amounts of added salt will be overwhelming and you will find yourself with a preference towards foods with no added salt. You will be surprised how great foods can taste without salt and how better you will feel overall.

Get a copy of Kevin’s free weight loss ebook here.

Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. Visit his official website at www.naturallyintense.net to learn more about his personal training services.

Sign up for our Email Newsletter

References

1. Caldwell, J. H.; Schaller, KL; Lasher, RS; Peles, E; Levinson, SR (2000). “Sodium channel Nav1.6 is localized at nodes of Ranvier, dendrites, and synapses”. Proceedings of the National Academy of Sciences

2. Kurlansky M. Salt- A World History. Penguin 2003

3. Report of the DGAC on the Dietary Guidelines for Americans, 2010

4. Kotchen TA, Kotchen JM, Boegehold MA. Nutrition and hypertension prevention. Hypertension. 1991

5. He FJ, MacGregor GA. Effect of longer-term modest salt reduction on blood pressure. Cochrane Database Syst Rev. 2004

6. Hooper L, Bartlett C, Davey Smith G, Ebrahim S. Reduced dietary salt for prevention of cardiovascular disease. Cochrane Database Syst Rev. 2003

7. Sources of Sodium Among the US Population, 2005-06. Risk Factor Monitoring and Methods Branch. Applied Research Program. National Cancer Institute.

8. Zeratsky, Katherine (27 August 2009). “Is sea salt better for your health than table salt?”. Mayoclinic.com. Mayo Foundation for Medical Education and Research. Retrieved 22 April 2011.

9. Australian Broadcasting Corporation – Health and Wellbeing (23 November 2010) – Rae Fry and Professor Bruce Neal – November 2010

10.. Mancilha-Carvalho JJ, Albuquerque de Souza e Silva N. “Yanomami Indians in the INTERSALT study”. Arq Bras Cardiol 2003

11. National Center for Health Statistics. 2008.

12. Lloyd-Jones D, Adams RJ, Brown TM, et al. Heart Disease and Stroke Statistics—2010 Update. A Report from the American Heart Association Statistics Committee and Stroke Statistics Subcommittee. Circulation. 2010

Sea Salt Isn’t Better Than Regular Salt- Understanding Sodium Intake is a post from: Naturally Intense High Intensity Personal Training™ Blog

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2012. | Permalink | No comment | Add to del.icio.us
Post tags: blood pressure, diet, diet tips, eating tips, health tips, healthy eating, salt

How Much Protein Do You Really Need To Increase Muscle Mass & Lose Fat & Optimize Performance

One of the most controversial aspects of nutrition is the issue of protein intake- namely how much protein do you really need intake for increasing strength, lean muscle mass and or improving athletic performance while minimizing body fat.  The US and Canadian Recommended Daily Allowances (RDA) call for a protein intake of 0.8 grams of protein per kilogram of body mass for adults. [40] What many would term a paltry amount as it works out to about two chicken breasts a day for a 180lb man. Many serious weight training athletes consume this much in one sitting and most in the trenches from coaches to trainers would argue that such numbers don’t take into consideration increased protein demands brought on by intensive resistance exercise. While the argument that an athlete focused on building muscle would have higher protein needs than a sedentary individual sounds almost self-evident- the science to support this claim isn’t as clear cut as it may seem. In fact, it’s far more complicated than most would care to admit.

In this article we’ll take a critical look at the science behind some of the main questions regarding protein intake- Do athletes need more protein than sedentary individuals? How much protein should you eat to maximize muscle and strength gains? Can you eat too much protein? And most importantly- are there negative health consequences from eating a protein diet several magnitudes higher than the RDA?  My intention is that this post provides you with a thoughtful and comprehensive overview of the current data regarding protein intake requirements in addition to highlighting some real world examples that do appear to contradict common expectations. In the end I hope it serves as a tool to help you make informed decisions regarding your own dietary practices. It’s quite a read, but it’s worth it!

What Is Dietary Protein?

General structure of an amino acid. Courtesy Yassine Mrabet

Before we delve into the intricacies of protein requirements and intake a definition of dietary protein is most certainly in order. Proteins are one of the three macronutrients that our body needs for optimal health along with carbohydrates and fats and they serve as building blocks for our body on a cellular level. When you eat a food that is high in protein, (egg whites for example), what you are actually consuming are chains of amino acids called polypeptides. There are a total of twenty amino acids out of which nine are known as essential amino acids. They are essential because they can only be obtained from the foods we eat as our bodies cannot produce them from other amino acids and proteins. If we don’t get them from our diet our body will attempt to get them by breaking down existing muscle and other tissues- a process called catabolism. Pretty much the opposite of what you would want to happen if you are trying to increase strength and muscle mass. The nine essential amino acids are leucine (an important one with regards to exercise as we will see later on in the article), isoleucine, lysine, theonine, tryptophan, methionine, histidine, valine and phenylalanine. Animal protein sources such as meat, fish, eggs and dairy contain all nine essential amino acids whereas plant protein sources such as beans, peas, nuts, grains and seeds don’t contain all nine. However by eating a varied diet of different plant protein sources you will always get all nine essential amino acids- even if you don’t eat them in the same meal. [2]

Protein Requirements- Understanding The RDA & AMDR

The first step in understanding the discrepancies between protein intake standards established by the Institute of Science and what most in the fitness field consider optimal is an understanding of what the Rrecommended Daily Allowance (RDA) is and what it is not. Information complied for the RDA is meant to cover the daily dietary protein needs of 97.5% of healthy adult men and women over the age of 19. It is calculated with the idea of preventing deficiencies and maintaining public health and not as a guide for optimal performance for athletes and those engaged in intense resistance type exercise. Such individuals do not represent the general population and it would be absurd to set a standard that caters to a very small minority. What was established however was an Acceptable Macronutrients Distribution Range (AMDR) which expresses a more flexible range of intakes to cater for those who may have protein requirements above that of the RDA.  Expressed as a percentage of total energy intake the protein AMDR calls for an intake of 10% to 35% of total calories. While these figures give a bit more leeway to allow for higher protein intakes there is yet no clear evidence that this is an actual requirement for athletes.

Possible Additional Protein Intake Requirements For Athletes Due to Exercise

Resistance exercise such as weight training has a significant effect in the promotion of muscle growth. A process which can be defined as an adaptive response whereby the body increases net protein accumulation in the form of skeletal muscle. (See my article on how muscles get bigger and stronger for a detailed overview). This response can only occur if muscle protein synthesis (an anabolic state where muscle proteins are built up) exceeds muscle protein breakdown (a catabolic state where muscle proteins are broken down).[3] An athlete or individual involved in muscle building resistance type training should thus be very concerned about their protein intake to ensure that post exercise protein synthesis occurs to the greater extent possible. A protein intake that would have to compensate for the following demands created by intensive exercise:

1. To repair replace and remodel damaged proteins within muscles, bones, tendons and ligaments.

2. To maintain optimal function of all metabolic pathways that use amino acids

3. To support incremental increases in muscle mass.

4. To support an optimally functioning immune system under the stressful demands of intense activity.

5. To support optimal rate of plasma protein production.

6. To support other metabolic processes that require amino acids at rates higher than that of non-athletes.[4]

How Protein Intake Affects Muscle Growth

We have established that resistance training of sufficient intensity improves muscle protein balance and promotes an anabolic state but in the absence of an adequate dietary protein, there is the possibility of a catabolic effect. A large body of evidence shows that the provision of essential amino acids supports increased rates of protein synthesis and positive protein balance when ingested after resistance exercise [6,7,8,9,10] and to a lesser degree after endurance exercises.[11,12] Urea is a waste product created from protein metabolism in the liver and by monitoring urea excretion scientists can get a rough idea as to how much dietary protein is actually used by the body and how much is simply excreted. In all of the aforementioned studies there was no increase in post exercise urea levels. This suggests that the protein ingested after exercise was fully and efficiently utilized for protein synthesis and other metabolic processes requiring amino acids.[3,6,7,8,9,10] So we know that muscle protein metabolism after resistance type exercise depends on the availability of essential amino acids. However what isn’t clear from these studies is exactly how much of the protein consumed went towards the actual creation of new muscle. Thus the question remains unanswered as to exactly how much extra protein is really needed to support gains in muscle mass.[4]

Protein Requirements For Protein Synthesis After Resistance Exercise

While we may not have a precise directive telling us how much protein is needed to support increases in muscle mass, we do have the benefit of some possibly relevant findings. The first is that studies have demonstrated that protein synthesis is elevated (and amino acid losses are curtailed) for up to 48 hours after a bout of resistance exercise.[13] We also know from a now landmark study that an oral dose of 10 grams of essential amino acids maximally stimulates muscle protein synthesis in non-exercising individuals regardless of age.[14] Taking these factors into consideration we have at least a starting point from which to access possible protein needs. If we look at the essential amino acid composition of high quality protein sources such as meats and egg whites, 10 grams of essential amino acids works out to be just about 25 grams of protein.[4] This translates into a little less than 100 grams of cooked meat or fish, 7 egg whites or a cup and a half of cooked lentils.

Assuming that an anabolic response occurs after each meal then it would not be unreasonable to suggest a target of 25 grams of high quality protein as an optimal figure for each meal for at least two days after a session of intense resistance exercise. Unpublished studies suggest that the amount of protein required to maximally stimulate protein synthesis after resistance exercise is similar if not slightly lower than that needed at rest.[5] So from the perspective of maximizing muscle mass, meals consisting of 20-25 grams of protein might be sufficient. However the role of carbohydrates in the scheme of maximizing muscle mass should not be ignored in this equation, as insulin also plays a role in permitting protein synthesis and also appears to inhibit muscle breakdown.[4]  That being said, evidence exists that ingestion of small amounts of essential amino acids in conjunction with carbohydrates can temporarily increase muscle protein anabolism.[4] So it isn’t just a matter of eating only high protein meals, as some carbohydrates must be included for optimal protein synthesis. Equally important is the matter of timing. Several studies suggest that best results in terms occur when protein is consumed immediately to an hour after exercise. [15,16,17,18,19] It bears noting that as convenient as protein shakes and bars may appear as intelligent choices for post exercise protein sources, the quality can be questionable and it is still a highly processed food source.  Naturally occurring high protein foods always offer a better alternative- (see my article on protein shakes for a detailed discussion on the topic).

The Argument Against Excessive Protein Intake

The more protein you eat the more protein your body breaks down

As clear cut as this may sound as a recommendation for optimal protein intake for those engaged in resistance exercise, it bears noting that there is yet no evidence that the transient anabolic responses brought on by consuming adequate protein after resistance exercise lead definitively to a significant increase in muscle mass over a prolonged training period.[3] It gets even more complicated, as research also suggests that higher protein intakes while exercising may lead to an adaptive response whereby the body compensates by increasing its capacity for amino acid breakdown. [20,21,22] Studies of habitual high protein diets consisting of  1.8 grams of protein per kilogram of bodyweight found that oxidation of the essential amino acid leucine increases as a result of the higher dietary protein intake while at rest and during moderate exercise.[24] Thus eating more protein may not necessarily lead to better muscle building results as the pathways to amino acid oxidation appear to adapt to relatively high protein loads by increasing its capacity for catabolism.[20,21,23] It sounds counterintuitive but in a nutshell, the more protein you eat- the more protein your body sees fit to breakdown. There is also no evidence that habitual training increases protein requirements. On the contrary protein metabolism may become more efficient as a result of  such training [3]- allowing us to do more with less.

Possible Harmful Effects Of High Protein Intakes

Given the inescapable ‘more protein equals more muscle’ mantras in the fitness industry, (which may have more to do with the advertising reach of a multi-million dollar protein supplement industry than anything else), truly science based findings are quickly drowned out in favor of those that support a profitable point of view. The standard practice for most athletes is very much a shotgun approach- where large amounts of protein are consumed in the hope that it will be sufficient for their muscle building and performance needs. Surveys of bodybuilders and strength athletes indicate that some have protein intakes on average in the range of 2-2.5 grams of protein per kilogram of body weight. Numbers that many would recognize as closer to the recommendations found in muscle magazines and websites which call for 1 gram of protein per pound of body weight, to as high as 3 grams of protein per kilogram. [25,26,27,28,29,30,31]  In my experience these figures seem a bit on the lower side I have known many athletes to eat as much as 4-5 grams of protein per kilogram of body weight. Numbers that are several magnitudes above the RDA, especially among those using anabolic steroids. Among non drug using athletes such intakes may not necessarily lead to better results but the real question is whether such high protein intakes are safe.

One of the most often cited health risks from high protein diets is renal failure and potential reduction in bone mass. Like the call to simply eat more protein for more muscles, these arguments don’t hold much water. Several populations, such as the Northern Canadian and Alaskan Inuit people, consume up to 3 grams of protein per kilogram of body weight throughout the course of their lives without any negative health effects related to their protein intake. [32,33,34,35] Loss of bone mass from higher protein intake was initially found in some studies. However extensive further research has shown that the relationship between high protein intakes and bone mass may be a positive one. In fact the more protein you ingest, the greater the peak bone mass achieved.[36,37,38,39] As for possible fears of reduced kidney function, the Institute of Medicine, (it was the IOM that established the current RDA standard in 2005) extensively reviewed the possible effect of a high protein intake on renal disease before making their final conclusions. In so doing they found that protein intake is not related to decline in kidney function over time.[33] Other studies have validated this conclusion [41,42,43] for healthy adults without  pre-existing renal disorder. Interestingly enough, other studies have actually found a positive link between higher protein intake and a reduction of risk for kidney disease, hypertension, obesity and diabetes. [44,45,46,47,48]

Positive Effects Of High Protein Intakes- Muscle Preservation & Increased Body Fat Reduction

While emphasis tends to fall only on protein, carbohydrate intake is important as well

While there is little cause for concern in terms of adverse effects from a high protein diet, there are several benefits to such a dietary approach. Studies have shown that there is a marked reduction in body fat and an apparent ‘muscle sparing’ effect when eating a (negative energy balance) calorie restricted high protein diet combined with an exercise program.[5,45] In fact high protein diets have consistently been shown to lead to greater weight loss, fat loss and preservation of muscle mass as compared to lower protein diets.[5]  Can you eat too much protein? And the answer is indeed affirmative and it would be any figure over 35% of your total energy intake assuming a state of caloric balance.[3] There is only so much food that anyone can eat and a diet too high in protein will ultimately limit how much carbohydrates you can ingest. Carbohydrates that are essential for peak performance in all high intensity anaerobic activities such as weight training or sprinting. [41,49,50,52] Let’s not forget as well that consuming carbohydrates with protein after exercise increases muscle protein synthesis [7,53,54,55,56,57] so it is always in your best interest to think in terms of balancing the two macronutrients and not focusing only on a high protein intake.

Increasing Muscle Mass With Relatively Low Protein Intakes

It is interesting to note that modern ways of thinking presupposes a need for huge amounts of food to be able to build an impressive physique. From an evolutionary point of view, humans did have the privilege of eating huge amounts of protein five to six times a day over the past 150,000 years. On the contrary- food was almost always in short supply and we evolved over time to be able to deal with periods of famine. Adaptations that allow us to make the most out of very small amounts of macronutrients so that we would still be able perform the very high performance tasks required for survival under physically harsh and often nutrient scarce conditions. Our problems with obesity stem from these very adaptations- as we are by design created to store and hold on to excess energy in the form of body fat in preparation for times of famine. A design that has led to the epidemic levels of obesity given today’s superabundance of food.  From a biological point of view, protein intake is no different as the human body is designed to adaptively build muscle and increase performance without a need for excessively high amounts of food.  A cursory look at the well-muscled men and women in what we term primitive societies naturally sporting the very physiques that we in the West strive so hard to attain is a case in point. Though they might eat diets that are high in protein, their food supply is nowhere near that of an athlete or individual focused on increasing muscle mass in the Developed World.

2007 Kenyan bodybuilding champion was able to build a world class physique eating only 1 meal a day

One of the most remarkable observations I made growing up in the islands was the number of homeless individuals with incredibly muscular physiques. None of them probably ever got enough food to satisfy protein RDA recommendations and yet bulging biceps and rippling abdominals were the rule and not the exception. An observation anyone living in the tropics can readily attest to, but my own experiences also bear witness to the fact that outrageously high protein intakes may not be necessary for increasing muscle mass. As a teenager I was able to go from 125lbs to a contest ready weight of 185lbs within the span of three years eating a diet averaging only 100 grams of protein a day. That’s an increase of 60lbs and the protein intakes cited come from the meticulous documentation of my diet at the time. I had no access to protein powders nor did I have the financial wherewithal to afford to eat any more than I did, yet I seemed to have fared quite well on my diet of chicken, whole eggs, fish and peanut butter. Eating slightly more at 150 grams of protein a day I was able to go from 185lbs to 200lbs over the next three years following my initial growth spurt- significant gains in muscle mass that were never matched when I came to the United States. Even though at times I was eating well over twice as much protein as I did when I was back home in an attempt to implement the ‘standard protein requirements’ in the bodybuilding world.

Several of my natural bodybuilding colleagues on the African continent have similar if not more impressive stories-  most notably Kenyan bodybuilding champion Fred Sanya- whose economic situation only allowed him one meal a day. Nonetheless he was still able to build a remarkable physique as were his peers in spite of their relatively low protein intakes. The studies cited give us some insight into how our bodies build muscle, but protein intake is obviously not the most important factor in increasing muscle mass. Training intensity and how it affects naturally occurring testosterone and other hormones are major components of the equation for supporting muscle and strength gains and might be even more important.

A compromised standard of 1.2 to 1.6 grams of protein per kilogram of body weight has been suggested as a possible guide for athletes. [4] An intake that may be best utilized with meals of 20-25 grams of protein with the inclusion of some carbohydrates as well.[4] Some would consider these figures on the lower end of the spectrum, but they are well within the limits of the Acceptable Macronutrient Distribution Range (AMDR). Safe as such intakes may be they are more conjecture than anything else as no real evidence can show that they yield any additional benefit. It should be noted that most athletes don’t think much when devising their dietary regiments whether their diet works because of, or in spite of what they are consuming. A trend that holds true even among the elite.[58,59] What we can take away from all the findings is that timing, protein quality and consumption in conjunction with some carbohydrates can offer some tangible benefits and that a high protein diet promotes the greatest fat loss while preserving muscle mass while dieting. [5]

Related Articles-

Are Protein Shakes Bad For You?

Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, the creator of Naturally Intense High Intensity Training^TM and one of the most sought after personal trainers in New York City. Get a copy of Kevin’s free weight loss ebook here! You can contact him and his staff for personal training in NYC at 1-800-798-8420.

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References:

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11. Koopman, R., D.L. Pannemans, A.E. Jeukendrup, et al. Combined ingestion of protein and carbohydrate improves protein balance during ultra-endurance exercise. Am. J. Physiol. Endocrinol. 2004.

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15. Andersen, L.L., G. Tufekovic, M.K. Zebis, et al. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism. 2005.

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17. Hartman, J.W., J.E. Tang, S.B. Wilkinson, et al. Consumption of fat-free fluid milk following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young males. Am. J. Clin. Nutr.

18. Holm, L., B. Esmarck, M. Mizuno, et al. The effect of protein and carbohydrate supplementation on strength training outcome of rehabilitation in ACL patients. J. Orthop.Res. , 2006.

19. Esmarck, B., J.L. Andersen, S. Olsen, E.A. Richter, M. Mizuno, and M. Kjaer. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J. Physiol. 2001.

20. Millward, D.J. Macronutrient intakes as determinants of dietary protein and amino acid adequacy. J. Nutr. 2004.

21. Millward, D.J. Metabolic demands for amino acids and the human dietary requirement: Millward and rRvers revisted. J Nutr. 1998.

22. Millward, D.J., and J.P. Rivers. The nutritional role of indispensable amino acids and the metabolic basis for their requirements. Eur. J. Clin. Nutr. 1988.

23. Quevedo, M.R., G.M. Price, D. Halliday, P.J. Pacy, and D.J. Millward. Nitrogen homoeostasis in man: diurnal changes in nitrogen excretion, leucine oxidation and whole body leucine kinetics during a reduction from a high to a moderate protein intake. Clin. Sci. 1994.

24. Bowtell, J.L., G.P. Leese, K. Smith, et al. Modulation of whole body protein metabolism,during and after exercise, by variation of dietary protein. J. Appl. Physiol. 1998.

25. Faber, M., and A.J. Benade. Nutrient intake and dietary supplementation in body-builders. S. Afr. Med. J. 1987.

26. Faber, M., A.J. Benade, and E.M. van. Dietary intake, anthropometric measurements, and blood lipid values in weight training athletes (body builders). Int. J. Sports Med.1986.

27. Giada, F., G. Zuliani, G. Baldo-Enzi, et al. Lipoprotein profile, diet and body composition in athletes practicing mixed an [sic] anaerobic activities. J. Sports Med. Phys. Fitness. 1996.

28. 34. Keith, R.E., M.H. Stone, R.E. Carson, R.G. Lefavi, and S.J. Fleck. Nutritional status and lipid profiles of trained steroid-using bodybuilders. Int. J. Sport Nutr. 6:247-254,1996.

29. Kleiner, S.M., T.L. Bazzarre, and B.E. Ainsworth. Nutritional status of nationally ranked elite bodybuilders. Int. J. Sport Nutr.  1994.

30. Kleiner, S.M., T.L. Bazzarre, and M.D. Litchford. Metabolic profiles, diet, and health practices of championship male and female bodybuilders. J. Am. Diet. Assoc. 1990.

31. Tarnopolsky, M.A., J.D. MacDougall, and S.A. Atkinson. Influence of protein intakeand training status on nitrogen balance and lean body mass. J. Appl. Physiol. 1988.

32. Kuhnlein, H.V., and O. Receveur. Local cultural animal food contributes high levels of nutrients for Arctic Canadian indigenous adults and children. J. Nutr. 2007.

33. Kuhnlein, H.V., R. Soueida, and O. Receveur. Dietary nutrient profiles of Canadian Baffin Island Inuit differ by food source, season, and age. J. Am. Diet. Assoc. 1996.

34. Nobmann, E.D., T. Byers, A.P. Lanier, J.H. Hankin, and M.Y. Jackson. The diet of Alaska Native adults: 1987–1988. Am. J. Clin. Nutr. 55:1024-1032, 1992

35. Risica, P.M., E.D. Nobmann, L.E. Caulfield, C. Schraer, and S.O. Ebbesson. Springtime macronutrient intake of Alaska natives of the Bering Straits region: the Alaska Siberia Project. Int. J. Circumpolar Health. 2005.

36. Bonjour, J.P. Dietary protein: an essential nutrient for bone health. J. Am. Coll. Nutr. 2005.

37. Bamman, M.M., J.R. Shipp, J. Jiang, et al. Mechanical load increases muscle IGF-I and androgen receptor mRNA concentrations in humans. Am. J. Physiol. Endocrinol.Metab. 2001.

38. Hameed, M., R.W. Orrell, M. Cobbold, G. Goldspink, and S.D. Harridge. Expression of IGF-I splice variants in young and old human skeletal muscle after high resistance exercise. J. Physiol. 2003.

39. Nindl, B.C., W.J. Kraemer, J.O. Marx, et al. Overnight responses of the circulating IGF-I system after acute, heavy-resistance exercise. J. Appl. Physiol. 2001.

40. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press, 2005

41. Martin, W.F., L.E. Armstrong, and N.R. Rodriguez. Dietary protein intake and renal function. Nutr. Metab. (Lond). 2005.

42. McKenzie, S., S.M. Phillips, S.L. Carter, S. Lowther, M.J. Gibala, and M.A. Tarnopolsky. Endurance exercise training attenuates leucine oxidation and BCOAD activation during exercise in humans. Am. J. Physiol. Endocrinol. Metab. 2000.

43. Miller, B.F., J.L. Olesen, M. Hansen, et al. Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise. J. Physiol. 2005.

44. Layman, D.K., R.A. Boileau, D.J. Erickson, et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight lossin adult women. J. Nutr. 2003.

45. Layman, D.K., E. Evans, J.I. Baum, J. Seyler, D.J. Erickson, and R.A. Boileau. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J. Nutr.  2005.

46. Layman, D.K., H. Shiue, C. Sather, D.J. Erickson, and J. Baum. Increased dietary protein modifies glucose and insulin homeostasis in adult women during weight loss.J. Nutr. 2003.

47. Pins, J.J., and J.M. Keenan. Effects of whey peptides on cardiovascular disease risk factors. J. Clin. Hypertens. (Greenwich). 2006.

48. Zemel, M.B. Mechanisms of dairy modulation of adiposity. J. Nutr. 2003.

49. Martin, W.F., L.E. Armstrong, and N.R. Rodriguez. Dietary protein intake and renal function. Nutr. Metab. (Lond).  2005

50. Lambert, C.P., and M.G. Flynn. Fatigue during high-intensity intermittent exercise: application to bodybuilding. Sports Med. 2002.

51. Robergs, R.A., D.R. Pearson, D.L. Costill, et al. Muscle glycogenolysis during differing intensities of weight-resistance exercise. J. Appl. Physiol. 1991.

52 Tesch, P.A., E.B. Colliander, and P. Kaiser. Muscle metabolism during intense, heavyresistance exercise. Eur. J. Appl. Physiol. Occup. Physiol. 1986.

53. Borsheim, E., A. Aarsland, and R.R. Wolfe. Effect of an amino acid, protein, and carbohydrate mixture on net muscle protein balance after resistance exercise. Int. J. Sport Nutr. Exerc. Metab.  2004.

54. Miller, S.L., K.D. Tipton, D.L. Chinkes, S.E. Wolf, and R.R. Wolfe. Independent and combined effects of amino acids and glucose after resistance exercise. Med. Sci. Sports Exerc. 2003.

55. Tipton, K.D., A.A. Ferrando, S.M. Phillips, D. Doyle, Jr., and R.R. Wolfe. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am. J. Physiol. 1999.

56. Tipton, K.D., B.E. Gurkin, S. Matin, and R.R. Wolfe. Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in healthy volunteers. J. Nutr. Biochem. 1999.

57. Wolfe, R.R. Skeletal muscle protein metabolism and resistance exercise. J. Nutr. 2006.

58. Burke, L.M. Energy needs of athletes. Can. J. Appl. Physiol. 26(Suppl.) 2001.

59.Burke, L.M., G.R. Cox, N.K. Culmmings, and B. Desbrow. Guidelines for daily carbohydrate intake: do athletes achieve them? Sports Med. 2001.

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Aerobic Exercise & Strength Training- Does It Help Or Hurt?

One of the greatest obstacles to the realization of our fullest potential in any field is the idea of convention. Convention can heartily sustain the life force of myths and concepts poorly understood by the public at large, even when confronted by volumes of well researched science that contradicts them. Nowhere is the hold of convention more pronounced than in the related fields of diet and exercise, where training protocols are often prescribed or implemented based on what is popular or what everyone has traditionally done. Not much thought is given to whether the programs are necessarily the best practices for the goals sought. The universal recommendation that aerobic exercise needs to be a part of everyone’s strength training regime is a case in point, as volumes of research highlight the negative impact of aerobic exercise on strength training, power development and muscle development. Not that there is anything wrong with aerobic and distance training, as it does indeed serve several purposes. Its health benefits are many and well documented. However, most employ aerobic exercise as a way of reducing body fat, building endurance or improving recovery time. All these benefits can be better achieved through other more anaerobic based and time efficient forms of conditioning such as high intensity training [1,2,3,4] and attention to dietary intake. More importantly numerous studies have shown that concurrent aerobic exercise can in many cases negatively impact strength and power gains as well as increase the likelihood of overtraining and bring about negative hormonal responses to exercise even when used in relatively small amounts. [1, 5,6,7,8] Such findings disqualify aerobics as a universal requirement for everyone, especially those interested in optimizing strength, power and or muscle mass to their fullest potential. A group that includes not only athletes whose disciplines require maximum strength and power output but also those seeking the toned, tight and sculpted body and those wishing to increase strength and skeletal muscle as a means of decreasing the motor related decline that comes with aging. [9]

The Impact of Aerobic Exercise on Adaptations For Power & Strength

The human body is a very specific machine, one that is individually adapted to the very stresses that it encounters throughout the course of everyday life. The process of increasing strength and muscle mass is in fact a stress response adaptation to a very specific form of overload. When lifting weights, for example, at a level of intensity or with a load sufficient enough to trigger a need for our body to adapt, a number of hormonal, neuromuscular and chemical events occur. Events that lead to an adaptive anabolic environment that can promote increases in muscle size and or increased ability to generate force. (See my Article on How Muscles Get Bigger & Stronger) By engaging in sustained steady state aerobic exercise such as distance running, our body is exposed to a very different form of stress-and the adaptations for this form of activity are far different than those required for increased power, strength and muscle mass. The physique of a sprinter is far different from that of a marathon runner as the two activities create different physical adaptations thus it should come as no surprise that many studies confirm that continued aerobic exercise can bring about decreases in muscle power. This may be due to neuromuscular and hormonal adaptations favorable for reducing the amount of energy expended while exercising- factors which would make an endurance athlete more efficient as opposed to maximizing mechanical power.[1] The sheer volume requirement of endurance type training as well may be a consideration as well as it appears to interfere with the recovery required for maximal results from strength and power training.[7]

The Impact Of Aerobic Training On Power and Rate Of Force Development

Explosive movements require great power or speed of execution

Repetitive activity associated with aerobic exercise has been shown to reduce the ability to generate force in the high velocity, low frequency region of the force velocity curve- in other words it makes our muscles less powerful.(30) Power and strength are closely related but not exactly the same thing. Strength is defined as the capacity for gross muscular effort. Power on the other hand refers to the speed at which effort can be performed. Its development is paramount for athletic performance since most movements in any sporting discipline are executed as forcefully and as quickly as possible.[1] Even in sports that one might consider primarily aerobic in nature such as basketball or soccer due their extended duration of play actually consist of repeated bouts of explosive movements that make up a very small proportion of playing time. [9,10] A good example of differences between power and strength would be a comparison between a powerlifter bench pressing 440lbs and an Olympic level 100m sprinter exploding out of the blocks. Both movements require the ability to generate larger forces at high speeds, but the sprinter’s acceleration would be almost twice as powerful as the powerlifter. Contrast that with the amount of high speed force required by a baseball player to swing a bat from maximal backswing to contact with the ball where the baseball player generates just under ten times more force than the powerlifter bench pressing 440lbs. The baseball player would not likely be able to lift as much as the powerlifter, but he or she might be more powerful. That being said, you can be strong and not powerful but you can’t be powerful without a certain base of strength as the two are very directly related. (The most powerful athletes, Olympic lifters are indeed the strongest.) Now we have an understanding of the significance of strength and power, we can look at how it can be affected by distance type training.

While a heavy bench press requires great strength the movement does not require as much explosive power as a sprinter leaving the start line.

A study published in the European Journal of Applied Physiology took an in-depth look at how power is affected when individuals do strength training concurrently with endurance training as opposed to strength training on its own. During the three week study, two groups of male participants were made to train twice a week doing the same program of resistance exercise with one group doing an additional two days of continuous aerobic exercise on a rowing machine with sessions lasting anywhere from 30 to 60 minutes in duration. At the end of the study there were similar increases in maximum one repetition lifts and isometric strength tests, but only the strength training group saw an increase in rate of force development (ROFD) and the associated rapid neural activation. No changes whatsoever were observed in the group doing both strength training and aerobic exercise.[12] Rate of force development refers to the speed at which force can be produced and a faster ROFD means you are able to do quicker and more explosive movements- qualities essential for strength increases as well as athletic performance. The study concluded that even small amounts of aerobic exercise can lead to interference in explosive strength development.[1]

How Aerobic Exercise Affects Muscle Development for Maximum Power & Muscle Mass

Other studies have demonstrate that sustained aerobic type exercise not only affects rate of force development, but also decreases peak power development through changes in the way muscles are recruited. There are basically two types of skeletal muscle fibers in our bodies Type I and Type II. (See the chart above for a detailed breakdown of the differences.) Type I fibers are what you would recruit primarily if you were running or doing any form of sustained aerobic activity for a considerable amount of time (usually longer than 30 minutes) and someone like a successful marathon runner would tend to have a fairly high distribution of them as an adaption to the sustained endurance training they undergo. Such fibers are highly resistant to fatigue, have a dense network amount of capillaries transporting oxygen rich blood to them and use triglycerides (fats) as their primary fuel source. (Thus the origin of the idea that aerobic activity is best for burning body fat- which it is not- See my article on Rethinking the Need for Aerobics) Not to get too technical but Type I fibers gain their resistance to fatigue from their ability to generate ATP (an important muscle fuel source) through the use of oxygen (aerobic metabolism) which is provided by the many blood vessels found in such muscle fibers.

Type II fibers are more efficient for short bursts of speed and power. These muscle fibers are not recruited to a significant extent during low intensity exercises such as endurance training.(13) Type II fibers have various sub divisions and use glycogen (and creatine phosphate) as their main fuel source and can use either anaerobic or aerobic oxidative metabolism to generate ATP. Type IIx and type IIb fibers are used primarily for explosive movement or any short term anaerobic activity. Generally, these muscle fibers are found in high distributions on more muscular athletes like bodybuilders, powerlifters and sprinters as an adaptation to the short high intensity training protocols that they regularly engage in. These fibers also produce more power than all the other fibers and rely on an anaerobic (without oxygen) metabolism to create ATP. Their development is an important part of any program where strength and power production is a primary goal, and is an important part of any regiment geared towards building lean muscle mass as other muscle fibers do not develop to the extent of these fibers. Type IIa fibers are a bit of a cross between Type II and Type I fibers as they have a fairly high resistance to fatigue and use both anaerobic and aerobic metabolism to operate. They act as a sort of a bridge between long term and short term activity and allow us to perform movements of moderate intensity for periods up to about 30 minutes.

How are muscle fibers affected by aerobic exercise? A decade long Canadian study found that subjects who regularly engaged in high intensity aerobic training verified the idea that our bodies do indeed adapt to the specific stresses it has to regularly undergo. The percentage of Type I fibers in those who regularly participated in distance training was 70.9% as opposed to 37.7 percent in the control group who did not exercise. Endurance training appeared to promote a transition from Type II to Type I fibers at the expense of the more powerful Type II fibers. Interestingly enough, Type IIa fibers in the endurance trained group members actually had a reduced aerobic capacity as a result of the years of training.[14] This decrease in percentage of fast twitch fibers significantly compromises strength and speed capabilities as high intensity conditioning requires an increase in the functional properties of fast twitch Type II fibers relative to slow twitch Type I fibers. Although in a large part individual proportions of muscle fiber types are genetically predetermined, what we do can make a large difference in how our body adapts. The more aerobic exercise you do, the greater promotion of Type I fiber -while the more explosive type anaerobic training you do can increase the proportions of Type II fibers.[15,16,17]

Effects Of Concurrent Aerobic Exercise & Strength Training On Cortisol & Testosterone Levels

Another area for concern is the impact of concurrent aerobic training with strength training on your hormone levels. Some studies have found that aerobics done in certain quantities can produce a net catabolic (breaking down) effect on muscle tissue.[1] This catabolic effect can be traced to either a decreased release of testosterone or an increase in the stress hormone cortisol from combining the two forms of training.[7] A study of US Army soldiers published in the Journal of Applied Physiology took 35 men and split them into four groups. The first group performed whole body high intensity strength training for four days a week focused on increasing muscle size and strength. The second group did upper body strength training only and the third group performed aerobic type endurance training only. A program consisting of two days of continuous aerobic exercise at 80-85% VO2max for 40 minutes and two days of interval training at 95-100% VO2max. The fourth group did a combination of both strength training and aerobic training protocols. Researchers found a significant increase in exercise induced and total cortisol response after in members of the strength & aerobics training group. Whereas those in the strength training only group saw a decrease in cortisol levels and an increase in testosterone levels. Changes that promote an anabolic environment favorable to increased muscle growth and strength increase. The study concluded that the catabolic effects noticed in the strength and aerobic trained group came as result of extreme stress placed on the adrenal glands which systematically lead to a form of overtraining.[7] Other studies of concurrent strength and aerobic type endurance training found similar increases in cortisol (a catabolic stress hormone) among those training in both modalities.[5,18]

The Role of Aerobics In Promoting Overtraining When Combined With Strength Training

Our muscles get stronger, bigger and more powerful as a direct response to the stress of exercise. However, it must be noted that these changes can only occur if the volume and or intensity of training is not so much that our bodies are unable to adapt to it. When we are unable to recover from exercise induced stress, we are said to be overtrained- and overtraining can bring about a long term decrease in performance and muscle related improvements. Recovery from overtraining can take several days to several weeks [19] and we know now that sustained aerobic exercise combined with strength training may result in less than optimal hormonal profiles and other factors associated with overtraining. (5,7,19)

The human body has a limited set of resources available to it to help recover from the stress of exercise. An insufficient recovery is the central causative factor of overtraining. That being said, given the large volume of exercise that accompanies conventional endurance based aerobic training, the amount of repetitive stress placed on joints during such forms of continuous exercise and the large amount of energy substrates consumed, it is not surprising that the stage is set for overtraining when it is combined with the rigors of high intensity anaerobic training.[1] The increase in oxidative stress during continued aerobic type training may also have a negative impact on net protein turnover. This impact can result in muscle fiber atrophy [20]. All of the aforementioned factors create an environment that prevents optimal adaptation to strength and power training.(1)

Inadequate recovery can also lead to a lasting fatigue that diminishes the ability to develop tension during power and strength movements. Reduction in power generation from overly high training volume then reduces your ability to learn and master power related skills [21,22,23] while also increasing your risk for injury. The common scenario for people starting an exercise program that includes both weight training and aerobics is that they tend to quit several weeks into the program after an enthusiastic start. Considering the amount of stress inflicted on the body by combining both modes of training it is no surprise that an otherwise untrained individual would experience fatigue and a psychological aversion to training over time. It wouldn’t be because of a lack of willpower or consistency but simply because they are overtrained.

Alternatives to Aerobic Exercise for Endurance Development

Aerobic fitness is indeed an important component for both health and athletic performance. However, prolonged aerobic exercise isn’t the only way to increase endurance and cardiovascular capacity nor is it the most efficient. High intensity training and high intensity interval training has been shown to produce metabolic endurance adaptations similar to and in some cases superior to aerobic exercise.[24, 25, 26] (Read my article here on high intensity training and endurance) Other studies found that similar increases in maximal aerobic capacity (VO2max) and improvements in 1 mile run times can occur not just as a result of high volume continuous endurance training but also from high intensity interval training as well. Interval training however takes less time to complete. It has the added benefits of improving anaerobic capacity and power output whereas conventional endurance training only positively affects the aerobic energy system. [25]

The Main Source Of Contention- Inclusion Of Aerobics For Body Fat Reduction

Perhaps the most common reason for employing aerobic exercise with strength training is for purposes of reducing body fat. Conventional thinking has long been that aerobics burn significant amounts of calories- enough to create a negative energy deficit that would bring about a reduction in body fat. For this reason, most employ aerobics into their training regime as a way to keep their body weight under control. Considering that aerobic exercise does indeed use fats as an energy source it is easy to see some logic to that approach. However, when compared to high intensity anaerobic training modalities, the idea of aerobics as the best way to lose body fat comes into question. Studies confirm that high intensity training methods create greater post exercise energy expenditure and fat utilization [62,63 64] and favor negative energy and lipid balance to a greater extent than low to moderate intensity aerobic type exercise.[1] That being said you don’t need aerobics to burn fat if the intensity of your anaerobic training is sufficient and if you maintain a sensible diet. (See my article on High Intensity Training & Weight Loss Here)

Are there benefits to aerobics? Absolutely. By no means should this article be construed as a negative hit against such forms of exercise. For many aerobics exercise offers not only numerous health and performance benefits but psychological ones as well. It can be an excellent tool for relieving symptoms of depression and elevating mood. Many people run or do aerobics not so much for a physical effect but for the high that comes with exercise. High intensity training has been shown to elicit similar psychological advantages as well in elevating mood and combating depression [27] but it would be unrealistic to expect everyone to gravitate towards that form of training. Thus, if your goals revolve around maximizing strength and power for athletic performance, the science of the matter would suggest that adding aerobics to a program of weight training could be counterproductive. Those seeking the toned and taut look that comes from building quality lean muscle mass while minimizing body fat levels should also note that aerobics isn’t the only way to shed body fat and that they might be better served avoiding it altogether and instead focus on high intensity training protocols and proper diet to reduce body fat and increase aerobic fitness levels. On the other hand, runners and endurance athletes as a whole would benefit greatly by adding strength training to their exercise programs as it may help maintain normal levels of testosterone. [5]

While some studies have found seemingly contradictory findings regarding concurrent strength and aerobics training, these differences appear mainly to be due to differences in protocols, exercises used, length of the studies and the age and fitness levels of the participants selected. Studies using high intensity strength training as a control however seem to confirm the effects of overtraining as a result of performing both training modalities concurrently as well as a decrease in power generation and strength friendly muscle fiber development. Also of importance is the increased cortisol production observed in those studies of concurrent aerobic and strength training protocols. In two decades of experience as a trainer, I have consistently seen significant increases in muscle mass, strength and power generation in endurance athletes I have worked with when they cease endurance training altogether in the offseason or as a result of injury. However, these increases occurred without any subsequent loss of aerobic fitness capacity when they eventually resumed distance based training. In the end, it is up to you to determine what your goals are and ensure that the program you use helps you attain those goals as opposed to being locked into the idea that aerobic exercise is a universal requirement for everyone.

Celebrity NYC personal trainer Kevin Richardson is an award wining health and fitness writer and the creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss e-book here.

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Aerobic Exercise & Strength Training- Does It Help Or Hurt? is a post from: Naturally Intense High Intensity Personal Training™ Blog

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