Cosgrove on fat loss

[smuggie]

Classic Cosgrove. :lol:

http://www.elitefts.com/documents/alwyn_fat_loss_rant.htm

[Erik]

Bring it over ...

An Alwyn Fat Loss Rant
By Alwyn Cosgrove

This week I’ve heard more excuses as to why people are not losing fat than I have ever heard in my life. I have literally heard people tell their trainers, “I’m following the nutrition program exactly, but instead of an egg white omelet for breakfast, I have a muffin and a latte.” Hmmm…not “exactly” the same thing, is it?

So I thought this would be a good time to share some of my ‘wisdom” with those of you still looking for the magic pill. Having worked with hundreds of individuals over the years and as a trainer, magazine writer, and lecturer to other fitness professionals, I’m amazed at how often I am asked, “What are the secrets to fat loss?”

I can vividly remember doing a photo shoot at our gym with a male client who had lost 85 lbs of fat and now had a nice six-pack to show off for his efforts. My own gym members came up and asked me what his “secret” was. The answer—THERE'S NO SECRET.

They seemed to think that I'd given him the “real” information and had withheld it from them! He's been given the same advice that I give to everyone else. He just chose to follow it a little more closely. Fat loss isn’t under the control of the magic fat loss fairies. It's based on simple changes in behavior.

I thought I would take this opportunity to launch into an Alwyn Cosgrove rant. Those of you who are politically correct and easily offended, stop reading now. And if the rest of you are offended, I'm sure there is a new diet book that will tell you exactly what to do to achieve fat loss nirvana. (Here’s a hint—“You have to eat less, fat boy” tends not to fill up a 300-page diet book). So put down your copy of “Eat Right for Your IQ” and listen up.

To lose fat, eat less calories than you burn. Yes, there are some factors that can make this a little more difficult such as metabolic type, medical disorders, food sensitivities, medications, sleep patterns, etc. However, these are the minutiae—the small details. Even if you adjust or control for every single other variable in your body and your environment, if you consume more calories than you burn, you are going to gain fat.

Here are a few basic truths that no one really wants to hear:

* Think about the foods that you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like crap and take you farther away from what you want? Yeah, I know that when you were younger before you had kids you could eat blah, blah, blah and not gain weight. Too bad. Times have changed.

And I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That sucks for you. But no amount of whining will change the fact that you need to work to get your butt in shape.

* Stop rushing your meals. Eat slowly. This will give your body a chance to actually realize that you've eaten and register that you’re full. It takes 20 minutes for the satiety mechanisms to kick in. Give your body a chance to tell you that it's full before you cram another 500 calories in your pie hole.

* Eat smaller portions. Unfortunately you can’t eat unlimited amounts of the food you would like and still get lean. Sorry. Second helpings? I seriously doubt it. Appetizers, main course, and dessert? You're kidding me.

* Make correct meal choices that contain appropriate servings of protein, carbohydrates, and fats. I love the new “low carb diet” options at most restaurant chains now. A steak with melted cheese on the top. That's not a diet food people. I also saw a low carb buffalo wings option. The difference? No carrots to dip in the blue cheese. Like that's your problem…too many carrots in your diet. A big ass bowl of pasta? That's what marathon runners eat the night before the race. If you have a marathon planned tomorrow, go ahead. If not, you don't need the calories.

* “You are what you eat” is a true statement. And it wouldn't surprise me to find out that some of you have eaten a fat bastard or two in your time. Are you a lean serving of protein or a saggy nasty sausage?

* If certain foods are a “trigger” for you and you can’t eat them sensibly, then you have to give them up. I have known very few people who can eat their “trigger” food and not end up blowing their diet. Once you “pop” you can't stop, right? Usually one cookie means the whole bag. You can't be trusted so don't have them in the house.

* You do not need something sweet to finish your meal. This is a conditioned response from your childhood days when cleaning your plate meant ice cream. “Need” something sweet? Do you realize how much you just ate? You don’t need anything. Dessert is not a physiological need for survival. It is just a bad habit. Habits can be broken. You do not need the cheesecake.

* Do not buy junk food. If it is there, you will eat it. If you have a craving for candy and there's none in the house, it's highly unlikely that you'll get up and go to the store. You'll just sit your ass back down and finish watching American Idol. Oh and buying the junk food “for the kids” is an absolute bullshit excuse. The kids do not need the cheezy poofs either. In my opinion, the childhood obesity epidemic has been caused by parents buying shit for their children. It's essentially child abuse, plain and simple. Depriving your kids of crap is a good parenting decision.

* If you screw up a meal, do not, I repeat DO NOT try to adjust the next meal to “make up for it.” All you’ll do is screw up two meals. If you overeat at meal number one, just get back on track. Immediately. Because thinking, “Well, I’ve blown it now so I might as well REALLY blow it” is akin to getting a flat tire as you drive down the freeway, getting out, and totaling your car.

* Cookies, doughnuts, and muffins are crap food choices. You can't ever justify eating them on a regular basis. And low carb, fat-free cookies, doughnuts, and muffins are still crap. Don't kid yourself.

* Yes, you can eat fast food. It's called grilled chicken sandwiches or a turkey sub, Jarod. Fries? No. And you do not need to “super size” for an extra 50 cents.

Yes, it's hard. Do you want to look great? Nothing tastes as good as lean and buff feels. It's true. This week I've heard, “It's too hard. I want an easier diet.” What that means is, “I'd rather eat crappy foods than look or feel any better. I have made a conscious decision to get fatter because my love for junk food is a more powerful love than my desire to get lean.” It's unfortunate, but you will have to work for the body you want.

Little changes add up. Switching from a glass of orange juice every morning to a cup of green tea will save you 100 calories per day. That adds up to over ten pounds of fat loss per year. Little discrepancies add up too. A Big Mac meal is about 1500 calories. You'll have to walk 15 miles to balance that out.

If you aren't a fat loss expert, hire one. Or follow a plan written by one. I wrote a 16-week all inclusive fat loss program called Afterburn that includes nutrition, cardio, and weight training. Using this approach means you can’t fail. You just need to follow the program. I'm amazed at how many people STILL ask me how they can get single-digit lean. The information is out there people.

This is by no means a complete list, but I think you're probably getting the point. There is no secret to fat loss. At any one time, your body is either getting leaner or it's getting fatter. You just need to adjust the balance. In today's world, it just takes a little effort on your part.

However, if you want to eat whatever you want, you have two choices.

1) Move a lot. A LOT.

2) Gain weight, get fat, accept it, and stop complaining.

And if you want to look great, the keys to fat loss are (from my politically incorrect colleague, Lyle McDonald):

* Change your eating habits so that you're eating less.
* Change your activity patterns so that you're expending more calories.
* Repeat the above two. Keep doing this over a long period of time.
* Forever.

Newsflash. You don't EVER get to go back to your old eating habits unless you want to get fat again. In order to maintain weight loss, you have to maintain at least part of the changes that you made in your eating habits and activity patterns.

It really is that simple. If you are not losing fat, it's YOUR fault. It's not mine, it's not your trainer, it's not your husband, wife, kids, or your boss. It's YOU. There are 168 hours in each week no matter who you are. Maybe you train for three of them. That leaves 165 for you to completely blow it.

If you are not good at self discipline, hire someone who will make you accountable. Until then, realize that the choices are yours. Getting really lean is not difficult in terms of knowing what to do. It's doing it that makes the difference.

[Inatic]

:clap:

Loved that!

[Cindy Day]

:thumb:

[Noel Clark]

Here’s a hint—“You have to eat less, fat boy”


:funny:

[Cris]

Here’s a hint—“You have to eat less, fat boy”


:funny:\


Ohhhhhh......so that's where I went wrong! :lol:

[Ana]

Awesome read :)

[Meechel]

this is simply awesome and I like how much of a straight shooter he is.

Most people wanted it sugar coated! I know I am fat but I am also know I can become lean by following my nutrition and doing my workouts. Plain and simple....no easy way for me to become lean.....well it is easy but it is not fast.

Think I will send this to a few people :shades: who have been saying they have no time or can't do what I am doing (eating 6 small controlled meals etc)

[Amy]

Stop rushing your meals. Eat slowly. This will give your body a chance to actually realize that you've eaten and register that you’re full. It takes 20 minutes for the satiety mechanisms to kick in. Give your body a chance to tell you that it's full before you cram another 500 calories in your pie hole.


I thought I was the only one that used that word in reference to your mouth :lol:

This is a great article. A good one to send to people who need the reality check.

[smuggie]

I thought I was the only one that used that word in reference to your mouth :lol:

This is a great article. A good one to send to people who need the reality check.
Cosgrove is all about the reality check, fo sho. :lol:

[smuggie]

this is simply awesome and I like how much of a straight shooter he is.

Most people wanted it sugar coated! I know I am fat but I am also know I can become lean by following my nutrition and doing my workouts. Plain and simple....no easy way for me to become lean.....well it is easy but it is not fast.

Think I will send this to a few people :shades: who have been saying they have no time or can't do what I am doing (eating 6 small controlled meals etc)
Most people want to believe there's a fast and easy way to get in shape that requires no effort, self-discipline or sacrifice on their parts.

[Amy]

If it was so easy...we would all be lean machines right?

[Ms Rox]

I love his directness. No bullshit, just fact!

[Lingerie Lady]

I love it! I'm tempted to print it out and have copies on hand to give to people when they ask what my 'secret' is. Or better yet, when they say how lucky I am to be in shape :lol:

[smuggie]

Like luck has anything to do with it. :lol:

[DianeD]

Most people want to believe there's a fast and easy way to get in shape that requires no effort, self-discipline or sacrifice on their parts.


This would be my sister:slaphands:
:sad:

[smuggie]

This would be my sister:slaphands:
:sad:
Show her this article. http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/whitelol.gif

[SusanF]

Great read :thumb: I really needed that kick in the ass right now.

[fitmonkey]

awesome....forwarding link to my clients pronto.

[mackie]

Most people want to believe there's a fast and easy way to get in shape that requires no effort, self-discipline or sacrifice on their parts.
:scratch:





A girl can dream, can't she? :lol:

[mackie]

Great read :thumb: I really needed that kick in the ass right now.
:ditto:

Thanks for posting it!

[Espi]

Only thing I don't like is that there's another side to the coin. People who are overexercising and/or having a medical disorder that prevents them from losing. I surely know now I had it, which made trying to lose wt as hard as trying to walk through molasses.
Knowing what I know now = avoiding foods that make me ill and being properly medicated (esp vit B-supplementation) has made losing fat very easy.
It's almost startling to just work out EOD (lifting + interval cardio) and maintain at 2300 kcal as opposed to not losing on 1800 kcal (cycling 300K/week + 2 spinning classes + 3 lifting sessions).

So NOT everyone is being lazy. Sometimes it's all about finding your 'zone' for optimal fat loss. Which obviously was: not doing more but doing it smarter by zigzagging calories with 3 refeeds/week and taking enough rest.

[Patyal]

Most people want to believe there's a fast and easy way to get in shape that requires no effort, self-discipline or sacrifice on their parts.
Oh so true :nod:

There is this associate in my office who lost over 47lbs and went from size 10-11 to a size 4. Of course, everyone started asking "how did you do it". Frankly I really wanted to know how the heck she could have lost so much. Not only she lost it fast, but I always saw her eating at her desk, having 1 or 2 meals of JUNK FOOD :confused:

Anyway, after too much bugging she revealed her secret: "I hired a great trainer, who has me on this diet and training program". Hmmmm :scratch: So, I asked her what specifically she was doing on her training: "About 40-45 minutes of cardio every day and 1-2 days of light weight training". That's all? "Uhhh... well my diet I can pretty much eat anything I want, and I'm taking some supplements". The so called "supplements" where testosterone enhancers. She passed the name of the drug to all the other curious chubby ladies.

Next thing? They pitched in and placed a massive order of these so called "supplements". They even found a doctor who didn't have a problem in writing the prescription for them!!! :blink:

OK... so they ALL went into this drug-diet, but most of them didn't exercise. 2 of them lost a few pounds. The only girl who also exercised lost tons of muscle. You could see her butt dissapeared and her arms went so saggy.

Eventually they all realized that the drug was not working as efficient as in the beginning (duh!) and started increasing the dose. They all looked and acted so HYPER :iluvcoffee: it was ridiculous!!! At some point they run out of "supplements" but their doctor friend didn't want to write another prescriptions. In less than a month, all of them gained the weight back (and more).

Now... they all are assuming I'm doing their same stupid drug-diet. When I tell them than I only do intervals 2-3/week for no more than 20 minutes, plus the weight training, they make all kind of excuses of why something similar wouldn't work for them. HA!

[Patyal]

Only thing I don't like is that there's another side to the coin. People who are overexercising and/or having a medical disorder that prevents them from losing. I surely know now I had it, which made trying to lose wt as hard as trying to walk through molasses.
I so agree!!!
When I was diagnosed with PCOS my doctor put me on a couple of drugs and no matter what I did or how I kept my nutrition clean, I was just not losing. As soon as I stopped the drugs, I drop 15lbs. What is more, ever since I had the hysterectomy, my progress is so steady and I have more energy than before.

[Erik]

Oh so true :nod:

There is this associate in my office who lost over 47lbs and went from size 10-11 to a size 4. Of course, everyone started asking "how did you do it". Frankly I really wanted to know how the heck she could have lost so much. Not only she lost it fast, but I always saw her eating at her desk, having 1 or 2 meals of JUNK FOOD :confused:

Anyway, after too much bugging she revealed her secret: "I hired a great trainer, who has me on this diet and training program". Hmmmm :scratch: So, I asked her what specifically she was doing on her training: "About 40-45 minutes of cardio every day and 1-2 days of light weight training". That's all? "Uhhh... well my diet I can pretty much anything I want, and I'm taking some supplements". The so called "supplements" where testosterone enhancers. She passed the name of the drug to all the other curious chubby ladies.

Next thing? They pitched in and placed a massive order of these so called "supplements". They even found a doctor who didn't have a problem in writing the prescription for them!!! :blink:

OK... so they ALL went into this drug-diet, but most of them didn't exercise. 2 of them lost a few pounds. The only girl who also exercised lost tons of muscle. You could see her butt dissapeared and her arms went so saggy.

Eventually they all realized that the drug was not working as efficient as in the beginning (duh!) and started increasing the dose. They all looked and acted so HYPER :iluvcoffee: it was ridiculous!!! At some point they run out of "supplements" but their doctor friend didn't want to write another prescriptions. In less than a month, all of them gained the weight back (and more).

Now... they all are assuming I'm doing their same stupid drug-diet. When I tell them than I only do intervals 2-3/week for no more than 20 minutes, plus the weight training, they make all kind of excuses of why something similar wouldn't work for them. HA!

Sounds more like thyroid than testosterone.

[Patyal]

Sounds more like thyroid than testosterone.
Well... she asked her trainer and that's what he explained to her. I'm gonna investigate :hehe:

[Espi]

I've never heard of people being hyper on testosterone supplements, only getting roid rage.
Hyper you get on efedrine-like stims but these don't give rise to rapid fat loss.
Now yes, thyroid meds can do this. I can't believe though how a doctor can just 'prescribe' them as it's mostly a very tedious process to get thyroid meds in the first place. Must have been some 'special' doctor!

[Patyal]

Well... she asked her trainer and that's what he explained to her. I'm gonna investigate :hehe:
Well, I asked this girl about the drug. With Erik's permission I'm gonna copy her response:

------------
""The name of the tablet is Phentermine 37.5 mg, the web store that sent me a refill notice was www.superwebrx.com -- we ordered the 90 day, but only paid $130 --the web site shows $175 now..not sure why

If you search the web for the product, there are many sites -- ships within 1 week""
-------------

Now... I didn't know how much these women had paid for this magic pills. Not only for being totally irresponsible and go on medication without knowing how is going to affect them, but to pay $130-$175 :sad: Plus whatever they pay for the junk food????

The irony is that most of them expressed that I was paying too much for my current program, and that's why they wouldn't be able to afford it :shrug:

Also to clarify... when I posted above that they looked "hyper" while they were on, I meant similar caffeine/ephedrine symptoms (shaky, nauseated, anxious, not able to sleep, etc). One of these women is a 63-years-old, who lives alone. While she was taking the drug, she couldn't sleep at all. One night she was dizzy, she fell down and broke one tooth :faint:

You would bet she learned her lesson, right? Well, she is trying to find a way to get a refill, despite of not losing a single pound so far :wtf:

[mackie]

You would bet she learned her lesson, right? Well, she is trying to find a way to get a refill, despite of not losing a single pound so far :wtf:
You should print copies of the Alwyn Fat Loss Rant.. and hand them out to all of them. :D

[Cindy Day]

If she's 63 yrs old, there are many things that *could* be contributing to her dizziness and fall. Regardless if she's consuming some unknown substance or not.

Thyroid meds are readily available online purchased especially outside the United States. One should not necessarily trust those sources however, and not even to mention self medicating. Hell, even many Personal Trainers "prescribe" doses of various drugs that they don't know what they're doing, let alone someone taking it upon themselves.

BTW, junk food is far less expensive than healthy food. ;)

[Patyal]

BTW, junk food is far less expensive than healthy food. ;)
True, unfortunately :(

I meant the $130-$170 expense of the drug, PLUS the junk food :p

[Cris]

Well, I asked this girl about the drug. With Erik's permission I'm gonna copy her response:
------------
""The name of the tablet is Phentermine 37.5 mg, the web store that sent me a refill notice was www.superwebrx.com -- we ordered the 90 day, but only paid $130 --the web site shows $175 now..not sure why

If you search the web for the product, there are many sites -- ships within 1 week""
-------------
:

Phentermine is the second, non-banned, component of the past widely popular diet drug Fen-Phen (or however that drug was spelled). It is a stimulant with properties similar to amphetamines. In fact, and those with a better understanding of chemistry would have to help me out here...the molecules are the same as amphetamine but bonded in a different order. So, similar to the actual drug, the body can in fact develop a tolerance to it, needing higher doses for efficacy. This is why the ladies mentioned were "hyper"...they were experiencing the stimulant side effect. I know of quite a few employees at the hospital that were at one time getting prescriptions for the drug (as it is expensive ordered without the script) and the side effects they complained of were nausea, palpitations, paranoia etc.

[Patyal]

Phentermine is the second, non-banned, component of the past widely popular diet drug Fen-Phen (or however that drug was spelled). It is a stimulant with properties similar to amphetamines. In fact, and those with a better understanding of chemistry would have to help me out here...the molecules are the same as amphetamine but bonded in a different order. So, similar to the actual drug, the body can in fact develop a tolerance to it, needing higher doses for efficacy. This is why the ladies mentioned were "hyper"...they were experiencing the stimulant side effect. I know of quite a few employees at the hospital that were at one time getting prescriptions for the drug (as it is expensive ordered without the script) and the side effects they complained of were nausea, palpitations, paranoia etc.
OK... so pardon my ignorance, but amphetamines estimulate the thyroid? or how is it that the results are so fast? :scratch:

[Cris]

The amphetamines stimulate catecholamine release in your brain. Catecholamines include epinephrine (or adrenalin) which stimulates the "fight or flight" response. Basically the side effects of this surge in catecholamine would include decreased appetite, but some of the other side effects are increased heart rate, blood pressure etc.

Thyroid medication on the other hand is replacing or supplementing the levels of thyroid hormone in your circulation. It does however contribute to metabolism and sometimes people have similar side effects like increased heart rate, blood pressure etc.

It is listed that those with an overactive thyroid should not take phentermine as it can worsen the condition, so there is a relation somewhere...I would have to read up more on the mechanisms of action inside the body to be able answer what you have asked though. Reason #1347 that my upcoming pharmocology course is going to come in handy! :laugh:

[Fitwolf]

I'm trying to remember - why was fen-phen taken off the market? Heart attacks?

[homeschoolmom]

I'm trying to remember - why was fen-phen taken off the market? Heart attacks?

It was causing PPH and valve disease if I recall correctly.

[Cris]

It was causing PPH and valve disease if I recall correctly.

That is correct. IIRC, the statistic was somewhere around 30% of the people who were taking it developed it. My neighbor is one example.

[Espi]

What is PPH? (to lazy to seach).

For the record, I'm on thyroid meds now , which is a tad ironic as I was almost at target weight. The effect of the Cytomel (T3) has been astounding.
Instead of feeling hyper I've become really calm & relaxed and actually appetite has dropped considerably. So has the need for carbs.
This can only mean that I must have been running on adrenaline, which isn't surprising considering that many people with hypothyroidism have adrenalin fatigue. It is MOST fortunate that I was listening to my own body and ate food (carbs also) when it was screaming for it.
I've learnt that extrenely valuable lesson in 2004 when I got ill after having been on E/C for far too long (suppressing appetite and to keep going despite a too large deficit... and NO wt loss either!)

Whatever you do, always listen to your body!

[Cris]

PPH=primary pulmonary hypertension

[donnajo]

Great article.

But I am confused....You mean there realy aren't magic diet fairies? :lol: I found that funny in the article.

[Inatic]

Thyroid medication on the other hand is replacing or supplementing the levels of thyroid hormone in your circulation. It does however contribute to metabolism and sometimes people have similar side effects like increased heart rate, blood pressure etc.

only so if over medicatedd/replaced or if they have undiagnosed adrenal issues. Ones heart rate and bp should be normal on replacement amts of hormone/s.