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A few months ago a reader of my blog asked me a question about whether using a weighted vest while walking could contribute meaningfully to fat loss.  The other day I was reminded of this as my wife and I witnessed a woman walking down the trail we were walking on wearing wrist weights.  Now these are obviously not the same thing, but the principle is the same.  People think the adding extra load will accelrate results.

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In any case, here is a simple example to illustrate my thoughts on the matter:

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Using the ACSM metabolic calculations a brisk one hour walk at about 3.5mph on a level surface at 180 pounds should burn around 230 calories.  Adding a 40 pound vest to the same walk would increase the calorie output to 281 calories which amounts to a difference of approximately 50 calories. 

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Keep that 50 calorie difference in your mind. 

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Now let’s assume (for the sake of simplicity – so don’t harp on me that this isn’t exactly how it works) that a pound of fat is 3500 calories and that we need to create a deficit of 500 calories per day via exercise and diet to lose at least 1 pound of fat per week.  Let’s also assume that most people want to lose fat a little faster than that so we’re going to need to burn at least 7000 extra calories per week so they’ll need to create a 1000 calorie deficit per day to lose two pounds instead. 

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Now,  going back to that 50 calorie difference…

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Even if that person were to walk for an hour 7 days per week that would only contribute an additional 350 calories to the weekly deficit!  Does it help?  Sure.  Does it help much?  Not really.  I think the main point though, is that exercise alone is NOT a very powerful tool for weight loss.  It is certainly part of the equation, but not the most important in terms of how much weight will be lost.

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Instead, I like to think of it as though diet primarily dictates how much you lose.  Exercise dictates what you lose.  If you want to lose fat you’d better reduce your intake or you’re pretty much setting yourself up to be disappointed.

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…and leave your pink hand weights at home!

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Show thyselves you sneaky creepers!

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Lately there have been a ton of new people coming out of the woodwork to leave comments on my blog.  And since my posts last week about rules for etiquette on Facebook and rules for good practice on Twitter I’ve gotten a lot of emails with introductions to people all over the world.

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To say that I’ve been amazed with the diversity of people who read this blog is an understatement.  From trainers and coaches to doctors, chiros, physios, and fitness enthusiasts it seems that there are quite and array of people who stop by here on a regular basis.

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First I want to extend a sincere thanks to you all for reading my stuff.  Often times I’m just pouring down thoughts off the top of my head and trying to share things as I learn and experience them.  But that isn’t the point of this post.  The point today is that I realize that for everyone who has commented and introduced themselves, there are probably hundreds that haven’t.

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So today, if you haven’t commented before (or even if you have), take the time to drop a note here and let me know who you are.  Step out from behind your cloak of invisibility and let thyself be seen.  And to those with websites or blogs, throw down your links.  I’m sure there are many smart folks here and I think it would be a shame if we didn’t all learn from one another.

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Leave your intro, story (yep…tell us something about yourself that isn’t totally boring and lame), and link in the comments section below!

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1.  Did the pendulum swing too far?

This is actually a bigger notion than I can possibly cover in a single bullet point, but looking at all the stuff that has come to the forefront of the industry I’m starting to think we’ve just become way to focused on dysfunction.

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2.  Doing it Backwards (not what you think you pervs)

Imagine if you went to the gym, walked on the treadmill to warm up, did some static stretching, rocked out a crazy intense workout including exercises on guided motion machines and isolation exercises like kickbacks and curls in conjuction with your squats and deadlifts.  Imagine you used a body part spilt training program.  And instead of intervals you did steady state cardio for 30 minutes afterward.

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The would be no screening, assessments,  breathing pattern drills, rolling patterns, foam rolling, or mobiliy drills.  But you were consistent, trained hard, and did so 3-4 days per week.

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Then imagine that you didn’t take any supplements and only hit 0.8 grams per pound of protein daily.  You also didn’t eat every 2-3 hours, didn’t fast for a day at a time, or even a portion of every day, but you did maintain a moderate calorie deficit every day.  You didn’t eat everything organic or free range, but you did try to eat mostly whole food and limit obvious junk.

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Would we not get stronger from the program above?  What about leaner?  Would we end up injured?  My guess is yes, yes, and probably not.  Sometimes I’m tempted to do everything “wrong” just to make a point that perhaps we need to focus on the fundamentals before we start stressing about the details.  If you’ aren’t training hard, eating well, and being consistent you can pretty much scrap the rest because you’re wasting your time.

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3.  If your parents are alive…go hug them.

I miss my dad every day.  You never know when they’ll be gone.

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4.  Wake and Shake

Here is a link to a great blog post by Nate Green talking about his morning protein shake.  In it he asks for a few protein shake recipe ideas from his readers and they come through…big time.  My advice, check out the post and comments section.  Print and stick on the fridge and you’ll have a great list of ideas for the coming few months.

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5.  Don’t Sleep on Your Stomach

Lying in this postion can put your lumbar spine in an excessively extended position for a long time.  If you have back pain that is exaggerated by leaning backwards and improved by bending forwards this point is especially true.  Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees will help to maintain a neutral spine.

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6.  How to Train for Power

Bret Contreras just posted this article on his blog last week and I think it provides a lot of really good insight on how we should (or should not) train for power.

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7.  I finally hit the newsstand mags!

I just received word last night from my friend David Barr that I’ve been featured in this month’s issue of Muscle and Fitness.  I’m totally stoked!

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8.  I have a weird fascination with making it into Men’s Health Magazine. 

I don’t know why, but when I started reading that magazine years ago I said to myself “I’m going to get published in here”.  By the end of 2011 I intend to be in that magazine even if I have to drive around the country and stick leaflets into every copy.  Just kidding.  Sorta.

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9.  New Sahrmann Text

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Just in case you didn’t know, Shirley Sahrmann has a new book out on October first!  Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines.  Should be interesting as her first text largely shaped my understanding of training.

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10.  Show & Go Sale is Ending

Today is the last day to get my friend Eric Cressey’s new product Show & Go at an introductory rate.  Don’t miss out as the price jumps at midnight.  And remember that there is a money back guarantee so if you’re on the fence you might as well get it.

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Bonus Randomness:  Little Known Fact

When Moses climbed Mount Sinai the Lord actually handed him THREE stone tablets.  The first two contained the ten commandments.  The third contained the 7 exercises of the Functional Movement Sreen.  Moses went on to live for centuries, moved to the United States, shaved off his beard, and changed his name to Gray Cook.

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In fact, Jesus wasn’t crucified because he was the son of God, but because he openly denounced the FMS.

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True Story.

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By the way, I think I’m going to hell for that one.  And FMS folks, I’m just kidding.  Don’t bomb my house.

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The other day my friend Eric Daye posted this video on his Facebook and I wanted to share it with you because I think this exercise is one of the few that can be used to cover so many bases at once.  Check it out then scroll below for my thoughts.

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As well as being a great mobility exercise, I like to use this as an early single leg posterior chain progression.  It is excellent for targeting the glutes and hamstrings!

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I have clients start holding a dowel overhead and progressing to dumbbells.  I find this movement loads the posterior chain because of the long lever arm to the hip, forces thoracic extension, teaches the hip hinge, AND increases hip mobility.  Having the dumbbells out overhead in the Y position also forces the lower traps to work which is good because they’re often weak in many individuals.

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From here I progress to a single leg good morning and then single leg dumbbell romanian deadlifts off of a box.  Although some variations are my own, I have to credit Mike Boyle for the inspiration on some of them as well.  On your next glute or hamstring workout give these a shot not just in your warm up, but in your training session as well and let me know what you think.

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And speaking of Eric Daye, check out this candid shot of him 7 weeks out from his bodybuilding show weighing in at 139 pounds.  Kinda goes to show you that you don’t have to weigh 200 pounds to look badass.

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Stop focusing on the scale and buy a damn mirror!

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In light of my friend Eric Cressey’s new product release this week I got think thinking about how much his work has influenced me.  Eric is a super cool guy and I couldn’t help but think he might be just about on par with folks like Chuck Norris…or even Yoda.  As a result, I’ve put together a little comparison to see who comes out on top in terms of coolness.

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Closest Male Companion

Eric – Tall, bald, funny guy Tony Gentilcore.

Chuck Norris – His Fists.

Yoda – Cry baby Luke Skywalker who would’ve been so much cooler if he was a Sith Lord instead.

Decision:  Tough one, but I’d have to go with Chuck’s fists because there are two of them.

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Weapon of Choice

Eric – Olympic Barbell.

Chuck Norris – Lethal side kick.

Yoda – Lightsaber.

Decision:  Yoda wins hands down.

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Best Lift

Eric – 660 pound deadlift

Chuck Norris – He just holds the bar and reverses on and off to move it up and down.

Yoda – Whatever he wants.  Uses the force so he hardly breaks a sweat.

Decision:  Yoda.

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Previously Released Fitness Products

Eric – Magnificent Mobility, Art of Deload, Off Season Training Manual, Assess & Correct, Optimal Shoulder Performance, and more.

Chuck Norris – Total Gym. 

Yoda – Strength Training For Jedis.  (Okay…not really).

Decision:  Cressey.

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History of incredible resuts from grinding it out in the trenches with everyone from regular Joes to Professional Athletes.

Cressey:  Tons.

Chuck Norris:  None.

Yoda:  Zip.  (Unless you count cry baby Luke)

Decision: Cressey.

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While Eric certainly isn’t winning points for hanging out with that whacky Gentilcore guy…and he doesn’t have a lightsaber (that we know of), one thing is for sure.  Eric.  Gets.  Results.

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If you’re looking to get crazy strong and look good doing it check out Eric’s new product Show and Go.  You won’t be disappointed!

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www.showandgotraining.com

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