The ONE Thing You Need to Know About Fat Loss Theory

If you wanted to take one point away from The Theory of Fat Loss and one point only, a concept that summarizes in it's entirety what fat loss theory is truly about in terms of exercise, then I would tell you one word... PROGRESSION.

In my previous post, Fat Loss Theory and the Hedgehog Concept, I discuss that there are two types of exercisers, those who are foxes, overwhelmed with the infinite means to the same end, and those who are hedgehogs. The hedgehogs know that to be successful long term with an exercise program, you only need to continue to get better. Simply put, once you stop progressing in the gym, you stop getting results!

In other words... you won't look like this:

... training like this:

The fact that some people still go to the gym and do the same thing they've always done and expect different results is insanity! Take the following example:

The Theory of Fat Loss: Knowledge Limits to Exercise

In my opinion, one of the most overlooked parts of The Theory of Fat Loss was the chapter on "knowledge limits." It isn't because the information wasn't important. It wasn't because people couldn't understand it either. The reason is that I basically told people that learning was important. It is a good message I suppose, but it is not really all that practical.

Oftentimes stories can be used to illustrate a point much more clearly, and now I have one for you. It demonstrates the power of knowledge when it comes to training with limited resources.

Fat Loss Theory: Running and Aerobics (Part 2)

Contrary to popular belief, running (or any type of steady state cardio or aerobic exercise, for that matter) is not at all necessary when it comes to fat loss. In fact, I would go as far as to say that aerobic exercise is just about as far down the usefulness totem pole as it gets when it comes to fat loss. Of course, the reason for this has already been covered in Part 1 of this series. When it comes to absolute intensity, the main determinant of how effective an exercise program will be for fat loss, aerobic exercise simply cannot keep up with other methods.

However, aerobic exercise isn't necessarily terrible either. The real problem, outside of a small absolute intensity (by definition), is with limiting factors.

Fat Loss Theory: Running and Aerobics (Part 1)

Part 2

It is a widespread belief that aerobic exercise, such as running, is necessary for fat loss. This all got started shortly after Dr. Kenneth Cooper's book Aerobics was published in 1968.

For some reason, aerobic exercise became a widespread phenomenon in the 1970s... and unlike other trends and fads, aerobics had staying power. Interestingly enough, the 1970s was also the time that bodybuilding went mainstream (thank you Arnold).

I could rant about how these two styles of training ruined fitness for decades (and will continue to do so)... however, I will instead take the objective road. Since I've already written about bodybuilding splits not being conducive to fat loss, this series of posts will analyze running/aerobics and their effectiveness as a fat loss tool.

Fasted Cardio (Part 2): Intensity Theory In Question?

In Part 1 of this three part series, I set the stage for tackling a potential concern I knew I would be hearing about sooner or later, that is, the idea that fasted cardio somehow disproves or discredits the theory of absolute intensity and thus the theory of fat loss.

(Interestingly enough, a day after I posted that entry, a new article in favor of fasted cardio appeared on the T-Nation website... and also in favor of selling you a bunch of supplements.)

Anyway, like I said previously, this post is not designed to convince you whether fasted cardio works or doesn't work. I'm going to ignore that point entirely because you can read enough about that anywhere. You won't find what I'm about to say anywhere else on the Internet. No mindless rehashing of ideas in this post! Rather, we are going to assume that fasted cardio is effective and take it from there...

Fasted Cardio (Part 1): The Theory of Fat Loss Counter Point?

Sooner or later, someone was going to call me and my book out. Someone was going to challenge it. Someone was going to say, "Fasted cardio burns fat very effectively and is completed at a very low absolute intensity. Doesn't that contradict the theory of absolute intensity in your book?"

Injury Limits to Fat Loss: The Shoulder (Part 2)

In Part 1 of this two part series, I discussed what I believe is the most common cause of shoulder pain. So, if the term "scapulohumeral rhythm" is not familiar to you, I suggest checking out that post before reading this one. Anyway, if the scapula does not move freely when you move your arm, something bad is going to happen (ever hear of impingement?)

You see, when your scapula is allowed to move through it's full ROM, then the muscles have ample space to do their work. If the scapula's ROM is limited, then that space gets closed off. I won't go further into all the technical details, but I will let you know some of the major contributors to poor scapular movement.

Injury Limits to Fat Loss: The Shoulder (Part 1)

When it comes to training, nothing can derail you faster than a nagging injury. In the past, I have reviewed low back pain as a major limit when it comes to exercise, and I have also reviewed anterior pelvic tilt as a postural limit to exercise. In fact, those are among my most read entries of all time! So, I've decided to continue the trend of discussing posture and injury in hopes that you stay healthy and can keep on training.

Today, I want to touch on shoulder pain, a common complaint among people just getting into a training program.

Your Weight Loss Goals are Incredibly Stupid. (Part 1)

Every New Year, thousands of people make the resolution to lose weight. They want to lose 10, 20, 30 pounds, etc. They sign onto another 12 month gym contract and then they are off to the races. "This year is going to be different!"

After a month or two, well... the drive and motivation has died down. Either the results were not good enough or had begun to slow down. Simply put, once the weight stop coming off, people quit. Why put forth effort if there are no results?

This is a big problem we have in the fitness industry... this focus on numbers... We treat the scale like it is the only thing that matters. If the scale tells us that we haven't lost weight... then we have failed... end of story.

This is why weight loss goals are incredibly stupid. Progress is measured in many ways. The scale should be the least of your concerns. I'm going to tell you something VERY unconventional right now... something very few people will ever even think about saying... If you truly want to be successful in your weight loss program, do not think about weight loss at all! Ignore the scale... at least for now...

Ab Day? So Cliche

With fat gain season nearly over and fat loss resolution season (aka January) almost upon us, it is time for everybody to start studying the layout of their gyms so they know the fastest way out in case of fire.

What I really suggest doing is going to your gym just before closing, grabbing a bunch of foam rollers, medicine balls, barbells, etc. and just spreading them out all over the floor in a random pattern to model how crowded it is going to be starting next week. Think of it like an obstacle course. Grab your stopwatch, and then time your escape. You can never be too careful.

What bothers me the most about the one-monthers is not so much that they take up gym space... rather, it is the fact that they go to the gym without a plan and then get in the way. It makes me happy I train in a fully decked out garage gym. Anyway, this entry is about one particular thing that almost 100% of the resolution crowd does completely wrong... abdominal training.

P90X (Part 3): THE Theory of Fat Loss Argument

Part 1
Part 2

The Theory of Fat Loss is made up of two unique constructs that, when integrated, become a powerful fat loss tool. The theory of absolute intensity tells us that the greater the absolute intensity one can achieve with training, the greater the fat loss result will be. The limiting factor theory tells us that within any fat loss program exist multiple potential limits than can inhibit one's ability to achieve success.

In parts 1 and 2 of this critique series, I go into great detail explaining why I believe P90X is less than adequate with respect to these two constructs. In this long overdue Part 3, I will critique P90X in terms of the unified theory as a whole. Let's see where that takes us.

The 100 Gram Carb Rule For Fat Loss Awesomeness

I still have to write Part 3 of the P90X critique series (see Part 1 and Part 2), but I stumbled across something today that I had to write about immediately. It is the 100 gram carb cure (click here for the original article), and it might just be one of the best and simplest rules there is to follow that I've ever read about when it comes to losing fat.

If you don't want to click that link to read the entire article, here is my take on it.

P90X (Part 1): The Absolute Intensity Argument

One of my readers, a young man who goes by Mr. Huntington, sent me a question about P90X a little while ago. He wondered if I would recommend P90X as a fat loss program because he personally felt that it was useless. He said that he knows a bunch of people who have tried it and quit because it was "too hard" or they got injured or that they just flat out didn't like it. I responded to him with a lengthy email. He subsequently mirrored some of my thoughts on an Internet forum and the response was enormous. Why was that?

You see, I am not a fan of P90X at all. However, I know that thousands upon thousands of people attempt the program. I also know that many of these same people are missionaries for the cause. You see, the marketing for P90X is amazing. What they have essentially done is created a tribe of people who will defend it to the death for no other reason than that they are convinced that "everybody is doing it."  Why do they think everybody is doing it? The advertising tells them it is so. The advertising also tells them that everybody gets ridiculously amazing results and that it is by far the best and most comprehensive fat loss program on the market. Let me tell you something. The marketing team for P90X did a FANTASTIC job. You can't avoid the commercials. You can't avoid the thousands of people that sell the product as part of Beach Body's multi-level marketing scheme. You can't type P90X into Google and find a bad review because they have flooded the Internet with hundreds and hundreds of pages telling everybody about how awesome it is.

So anyway, before I make a bunch of people mad at me, I want to say that this 3 part series will not mindlessly rant about how much I dislike P90X or anything like that. What I am going to do here is raise an intelligent argument based on sound training principles to hopefully open up a discussion about P90X as a fat loss program. Ready?

Guest Post: You're a Skinny B*****

Today is my birthday. I decided to celebrate by asking fat loss and nutrition expert Dr. Chris Mohr to do a guest post for this blog. He agreed. The topic, of course, is fat loss.

You see, if you have ever completed a successful fat loss program, you have much to be proud of. Your friends and family, on the other hand, do not always agree. For whatever reason, people do not know the difference between being in shape and being sickly and deathly thin or having an eating disorder.

If you have ever completed a fat loss program and made an amazing physical transformation, I guarantee you know what I am talking about. People say things like:

"You're too thin!"
"Eat something!"
"What you are doing isn't healthy."
"You need to stop. You have a problem."

Two clients of mine in particular have relayed this message to me. Both of them took their body fat percentages from over 20 to around 10 and while doing so, they had continued to make strength gains in the weight room. Unhealthy and dangerous? I think not. Let's allow Dr. Chris Mohr to weigh in on this issue.

Bodybuilding Splits and Body Part Splits are Not Conducive to Fat Loss

I have seen the pollution of "bodybuilder" style training (aka muscle isolation training, body part split training, etc.) across all areas of exercise. It is most commonly done by high school kids and college students who simply do not know what they are doing, but unfortunately, I have seen it in many other situations as well. This includes high school and collegiate strength and conditioning programs, physical therapy, and fat loss programs. Of course, this blog is about optimizing fat loss, so this entry will cover why a body part split is absolutely the wrong option for burning fat.

For some reason, I doubt this will help you lose that gut

Saturated Fats for Health and Fat Loss?

Have you ever heard that saturated fats are bad for you? Do you think they are the cause of clogged arteries and heart disease and all sorts of health problems? If somebody suggested that you need more saturated fats in your diet, what would you think?

The Twinkie Diet is Awesome for Weight Loss

I've written about nutrition before but also know that I am by no means a nutrition expert, but I wanted to comment on something that just came out. Apparently there is this new article on some pseudo- diet study performed by a professor of human nutrition at Kansas State University who wanted to show that calorie counting was the only important factor in weight loss. Basically he ate a bunch of Twinkies. The article can be found here. Before I go into detail of why this case study is meaningless, I just want to say one thing. "Really?"

Twinkie Burger

I couldn't think of anything healthier either

Low Back Pain (Part 2): Injury Limits to Fat Loss

Low back pain is a common and often a debilitating condition. The good news is that most cases of low back pain are preventable or easily treated. If you remember from Part 1, the lumbar spine is meant to be stable and in a neutral alignment (see anterior pelvic tilt), and the hips and thoracic spine are meant to be mobile. Thus, abdominal exercises that promote movement around the lumbar spine may actually be the cause of low back pain! Likewise, inactivity and prolonged static postures (such as sitting in a classroom all day or having a desk job) tend to decrease the mobility of our hips and thoracic spines causing people to compensate by moving at their lower backs.

Deadlift: Good hip mobility

Deadlift: Poor hip mobility with low back compensation

Anyway, exercises for the core should be designed to promote stability, and a quality mobility warmup should be completed before every training session. The rest of this entry will discuss what may be done to address these two topics.

Low Back Pain (Part 1): Injury Limits to Fat Loss

If you have been following this blog for a while, you have undoubtedly read the anterior pelvic tilt post, my most popular page to this date. Anterior pelvic tilt is a prevalent posture that is a common cause of low back pain in anybody that sits for long periods of time throughout the day. Today, I am sharing with you my knowledge about low back pain in general.

Having a strong, healthy lower back is essential for just about every aspect of life. Unfortunately, an estimated 80% of all Americans have suffered, at one time or another, from lower back pain. Sometimes it is as simple as a an acute episode that lasts only a couple of hours. Other times, low back pain can be chronic and debilitating. Either way, low back pain will be a major hindrance to your fat loss exercise program. If you can't train, you can't optimally burn fat! Even more importantly is that low back pain might leave you out of commission for a long period of time. Any positive exercise adaptations you may have gained from exercise might be lost when you aren't training, AND inactivity is probably going to cause you to put on fat... which is probably the opposite of what you want to do!

So, what you might want to know is if there is anything you can do about preventing or self-treating low back pain without having to spend thousands of dollars on a doctor, physical therapist, or chiropractor.

Can you Eat Out and Still Lose Weight?

Many people think that when it comes time to changing their diets to burn more fat that they have to stop eating out. Oftentimes this is the deal breaker. People do not like having to give up eating at their favorite restaurants. Those that understand what fat loss dieting is really about, however, realize that eating out is not the enemy and that it can be done intelligently and effectively. Jake "Sausage Link" Skrabacz is one of those people. So today I bring you a guest post (and another small book excerpt) from him with some helpful suggestions for how to manage eating at restaurants when you are dieting.

Cheeseburger, nuggets, and fries pizza

Probably not the most intelligent fat loss diet decision