Precision Nutrition Informal Experiment: 8-Week Training Study!

"Work hard and become a leader; be lazy and become a slave."

- Proverbs 12:24

In February, I was selected as one of 60 volunteers (30 male and 30 female) to participate in one of the Precision Nutrition Informal Experiments: 8 Weeks With Cosgrove and JB.

The experiment was set up as an 8-week training program that consisted of two strength training workouts and two conditioning workouts per week.

The Goal
The program was designed to look at the effects of three different strength and conditioning programs on fat loss and overall fitness. There were three similar, but distinct programs designed to boost performance and fat loss. The goal was to find which method was the most effective.

The three training groups were divided as follows (20 people per group - 10 male and 10 female):

Group 1
Two days of strength training and two days of steady state cardio

Group 2
Two days of strength training and two days of interval cardio

Group 3
Two days of strength training and two days of TRX conditioning circuits

The groups were divided based on age, training experience and other factors. I was selected to participate in Group 2.

All three groups followed the exact same strength training program twice a week, but each group followed a different conditioning and fat loss workout for the other two days of the week.

Testing
Prior to the start of the program, there were several tests that I had to complete including the following:

Maximal Push-Up Test
After a 5-minute warm-up, start this first test. This test is quite simple. Using a 2" sponge or yoga block as a depth marker, do as many consecutive push ups as you can. Start with the arms in full extension, descend to the depth marker, and extend back up. This counts as one repetition. Do as many as you can without resting. Once you're finished, record your number.

Inverted Row Test
With your feet elevated on a Swiss ball, box or bench and your arms gripping a barbell or smith machine bar, do as many inverted rows as you can. Start with your arms fully extended, pull up until your chest touches the bar and extend back down. This counts as one repetition. Do as many as you can without resting. Once you're finished, record your number.

Standing Broad Jump Test
Choose an open area and using a countermovement knee bend, jump as far forward as you can, going for maximum distance. Start with two practice jumps, aiming for about 80% of your maximum distance. Then, on your third jump, give it your all. Have someone mark where you landed and measure the distance from where your toes started to where they landed.

Treadmill V-max Test
Perform this one on a treadmill. Begin by running at 7-9mph (choose 7 if you're not a very good runner and 9 if you're a good runner) and 0% elevation. Every minute, increase the elevation by 1%. Continue this until you simply can't continue running. Go to complete exhaustion. Once you're finished, record the speed and elevation at which you stopped. These numbers represent your V-max.

Treadmill T-max Test
Come back to the gym rested and ready to run. After a 5-minute warm-up run, set the treadmill to your Vmax (speed and elevation recorded above). Run as long as you can. Go to complete exhaustion. Once you're finished, record the total time you lasted. This represents your T-max.

My pre-testing results were as follows:

Max Pushups = 43
Max Inverted Rows = 13
Standing Broad Jump = 95"
V-max Test = 7mph @ 5%
T-max Test = 270 seconds

8-Week Training Program
The training programs for each group were developed by Alwyn Cosgrove, Fraser Quelch of TRX Suspension Training and John Berardi.

During the first four weeks of the 8-week training program, I performed two full-body strength workouts on Monday and Thursday. Lower reps (6 or 6-8) were used to help preserve strength and muscle mass during the program. During the last four weeks, the strength workouts changed to one upper body workout (Monday) and one lower body workout (Thursday) using a similar set/rep scheme as the previous four weeks.

The interval cardio was performed on Tuesday and Friday. The intervals were performed on a treadmill set at the above-mentioned V-max setting (5% incline at 7mph) beginning with 25 minutes of intervals during the first two weeks, 30 minutes for weeks three and four, 35 minutes in weeks five and six and 40 minutes in weeks seven and eight. The intervals consisted of a 1:2 or 1:1.5 ratio of work to rest.

For example, conditioning workout A during the first week consisted of 30-second inclined treadmill intervals and 60-second rest breaks (1:2) for 25 minutes. Conditioning workout B consisted of 60-second inclined treadmill intervals and 90-second rest breaks (1:1.5) for 25 minutes. The interval workouts changed every two weeks (different work to rest periods and overall time - increasing from 25 minutes to 40 minutes during 8 weeks).

My Results
At the end of the 8-week experiment, my post-testing results were as follows:

Max Pushups = 47
Max Inverted Rows = 14
Standing Broad Jump = 98"
V-max Test = 7mph @ 7%
T-max Test = 210 seconds

The above shows that I improved in all areas. The one thing I could definitely tell was the difference in my conditioning when I played ultimate frisbee. Although I only increased my V-max from 5% to 7%, that 2% increase was significant on the field. I was able to run harder, faster and longer without tiring during the game.

However, I did not lose weight on the program. In fact, I gained three pounds overall after hitting a six-pound gain a couple weeks into the program and then slowly coming back down and holding a steady three-pound gain once the program was over.

Also, I retested my one-repetition maximum on several exercises once I completed this study to see if I had lost maximal strength. My bench was down by 10 pounds, my front squat was down five pounds, my standing overhead press was the same and my deadlift increased by 15 pounds.

The Next Step
At this time, I am waiting to see the final results of all three groups and how they compared. I think I know which group may have had the best conditioning and fat loss results, but we'll have to wait until John Berardi and the researchers with Precision Nutrition post the information. I will post the final results of the study in the next week or two.

Confused by Nutrition? Read This!

Then God said, "Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food."

- Genesis 1:29

I apologize for not posting recently. The last two months have been extremely busy for a variety of reasons, and I haven't had the time to post regularly.

Today, I want to simplify nutrition. I know there is a lot of misinformation available when it comes to nutrition. Although I've tried to give simple tips in previous blogs about nutrition, it still doesn't seem to be helping.

I know that there is no "one-size-fits-all" diet plan, but these are fairly general recommendations that can be easily tailored to fit you, your metabolism, your lifestyle, etc.

It amazes me that despite the amount of information available on the internet about nutrition, almost everyone I come in contact with is still confused or mislead by outdated information, practices and recommendations.

Not to mention that they roll their eyes at me when I give them recommendations that go against what they've been taught or led to believe.

Here are 10 simple tips to keep in mind (you'll notice many similarities to John Berardi's 7 Habits of Highly Effective Nutritional Programs). These tips can be applied to any situation (restaurant, party, fast food, etc.) and it will help you with your nutrition, health and fitness goals.

As an added bonus, I'm going to provide many links to other blogs I've written or articles that explain things even better and more in-depth than I can!

1. Eat Protein with Every Meal. Protein is needed for many processes within the body including building muscle. Muscle is the only thing that is metabolically active in the body. The only way to burn fat is to build muscle and protein will help you do that when you also use a proper resistance training program.

Also, protein has a higher thermic effect than carbs or fat. This means that by eating protein, it increases your metabolism. I recommend .8 - 1 gram of protein per pound of bodyweight for most people. No, this is not harmful and it's not hard to do. Remember, a 3-ounce serving of meat typically has 18-24 grams of protein. Also, see this article that talks about some protein myths that just won't go away.

Choose from the following: Lean red meat (grass fed is best), chicken, fish, venison, buffalo, ostrich, pork, eggs (organic is best), cottage cheese and protein powder.

2. Eat Vegetables and/or Fruit with Every Meal. I shouldn't need to explain this one. Vegetables and fruits are real power foods that contain a variety of vitamins, minerals, antioxidants and phytochemicals along with fiber and many other things science has only begun to discover (although God designed and created these things for us already knowing how good it was!).

Yet, if you listen to some people, they'll tell you that carrots will make you fat because they are listed on the high-end of the glycemic index. I won't get into this as it should be common sense that carrots are going to be healthier and better for you than pasta. But you can read more about the glycemic index and the more important glycemic load in this article by Dr. Jonny Bowden - HERE.

Choose from the following: Any type of green vegetable (broccoli, spinach, green beans, aspargus, brussel sprouts, green peppers, etc.) tomatoes, mushrooms, onions, carrots, Romaine lettuce, zucchini, squash, sweet potatoes and other brightly colored, high-fiber vegetables (it's best to limit potatoes and corn).

The best types of fruit include berries (strawberries, raspberries, blueberries, blackberries), apples, peaches, cantaloupe, oranges and other citrus fruits and low-sugar fruits (it's best to limit grapes, bananas and pineapple).

3. Eat Healthy Fats with Every Meal. It amazes me that so many people still fear the word "fat" or think that by eating fat (even saturated fat) it will cause them to automatically become fat. Yes, you should definitely avoid anything with trans fat, but you need fat in order for your body to work properly.

In fact, as I mentioned in a previous blog, when you restrict something your body does the opposite. So if you restrict your fat intake, your body will hold onto fat. But if you eat plenty of healthy fats, your body will help you lose fat!

Choose from the following: Extra-virgin olive oil, coconut oil (great for cooking at high temperatures), salmon and other fatty fish, avocados, raw nuts (walnuts, almonds, etc.), flaxseed and healthy fats from eggs, lean meats (especially grass fed and organic), butter, etc.

4. Raw Milk, Cheese and Greek Yogurt. If you're going to drink milk, I highly recommend that at the very least you stick to organic milk. However, it would be best to switch to raw or raw but pasteurized milk as I've spoken about in a previous blog.

Cheese in moderate amounts is also good for snacks and to spice up various dishes - just be careful of the amount being used and don't buy reduced fat versions as mentioned in the aforementioned blog. Greek yogurt is a great Power Food and I highly recommend it over other types of yogurt. It's higher in protein, lower in carbs, low in lactose, is creamy and works great as a snack or in various recipes.

5. Drink Water Throughout the Day. Water is the best thing you can drink on a daily basis. Our bodies are made up of approximately 70 percent water, and the more water you consume the better hydrated you will be and the more efficiently your body will function. Water is needed for virtually every metabolic process in the body. It helps flush wastes and toxins out. It helps keep joints lubricated and skin fresh and moist. And it helps prevent bloat.

A good recommendation is to drink half your bodyweight in ounces each day. If you weigh 150lbs, you should drink at least 75 ounces of water each day. You'll need to drink more if you live in a hot climate or if you are exercising. Stay away from calorie-containing drinks such as soda, various coffee drinks, fruit juice, milk, etc.

6. Eat 4-6 Meals Per Day and Eat Every 2-3 Hours. Eating more frequently helps to elevate your metabolism, it keeps you from getting hungry and making bad choices, and it helps limit how much you eat during each meal.

7. Consume Starchy Carbohydrates During Breakfast or Post-Workout Only. In order for your body to utilize starchy carbohydrates properly and not store them as fat, the two best times to consume them are for breakfast and after an intense workout as part of a post-workout meal. These are the two times during the day when your body will refill your body's glycogen levels rather than storing the carbs in your fat cells.

Despite what the Food Pyramid may suggest, you DO NOT need anywhere near the amount of servings suggested unless you are a high-level endurance athlete participating in marathons or the Tour de France. The majority of people do not get nearly enough exercise to warrant the amount of starchy carbohydrates that are typically recommended. Not only that, but you can get the amount of carbohydrates your body needs from vegetables and fruits. Also, here's a good blog I posted about Carbohydrates and Fat Loss.

In addition, many people are allergic to gluten which is found in grains and other products. Not only that, but most people are healthier and lose more weight on a lower carb diet (less than 40% from carbs).

Choose from the following: Raw oats, sweet potatoes and yams, Quinoa, couscous, whole-wheat pasta (limit it to 2 ounces), brown or whole-grain rice and real bread (Ezekiel bread).

8. Avoid High Fructose Corn Syrup (HFCS) and Trans Fat. HFCS is the evil it's been made out to be despite some clever PR tactics that you may have seen on TV. Here's a good article for more information - Thank You for Guzzling Corn Syrup.

Trans fat is the one type of fat that you should avoid at all costs. No amount of trans fat is good for you. Despite the claims seen on many boxed and packaged foods that say "no trans fat" - they do not have to legally list that the item contains trans fat if it's .5 grams or less. Don't be fooled by man-made, pre-packaged and commercialized products. Your best bet is to avoid anything that comes in a box or has a list of ingredients that you cannot pronounce.

9. The 90 Percent Rule. Dr. John Berardi is attributed with the 90 percent rule. If you want to make changes in your body composition, it requires that you adhere to a proper nutritional plan 90 percent of the time. Anything less, and you won't meet your goals.

This means that if you eat an average of five meals per day, seven days per week for a total of 35 meals. In order to stay 90 percent compliant, you can skip or mess up (have a cheat meal) only 3.5 times each week. Think about it next time you reach for some dessert or decide to eat some fried, greasy fast food rather than something healthy and nutritionally balanced.

10. Look to the Bible. If you're still confused as to what to eat, then look no further than the bible which lists many of the foods God has provided to us that have numerous benefits. An excellent book I would recommend reading is What the Bible Says About Healthy Living.

There, you will find many of the same things I tell people on a daily basis when it comes to the foods you should be eating (which I've already listed). But if you want to know God's perfect design and the many benefits of those foods which scientists are just now realizing, then check out that book!

There it is. A list of 10 tips that should help set you straight when it comes to nutrition. I know I haven't covered everything in this blog, but I hope that you will use these tips to make changes in your life.

As always, if you have questions or comments, feel free to post them below.

Spezzatino - Online Food Magazine!

"He gives food to every living thing. His faithful love endures forever." - Psalm 136:25

John Berardi (and the Precision Nutrition team) has created a brand new PDF food magazine - a food magazine that is stunning in every regard, from the design to the photography to the writing.

It includes delicious, gourmet recipes in each issue and captivating articles covering everything from nutrition and food science to gardening and cultivation.

And what if I told you that the magazine is donating ALL of its profit to the Healthy Food Bank to buy good food for people in need?

Why, you'd say, "How do I subscribe?"

Then I'd say, "Go here, because your subscription will help a lot of people eat better tomorrow - including you!"

You can even download a sample of the first issue and decide if it's something you want more of each month. And knowing that your money is going to food banks to help people in need while benefiting your own health makes it worth it!

To Keep Weight Off, Exercise One Hour Per Day, Five Days Per Week!

"Lazy people want much but get little, but those who work hard will prosper." - Proverbs 13:4

A recent study published in the Archives of Internal Medicine reported that obese and overweight women must exercise at least 55 minutes a day, five days a week to drop 10 percent of their bodyweight and keep it off for at least two years.

The study reported that in addition to limiting calories, overweight women must exercise substantially more than was previously recommended. The less they exercised, the less they lost and the less they kept off. The magic number of 275 minutes a week seemed to make a difference.

The two-year study consisted of 191 women between the ages of 21 and 45 with a body mass index (BMI) of 27 to 40, which is above the threshold of healthy weight. Prior to the study, all of the women exercised less than 20 minutes a day, fewer than three days a week.

Overweight is typically defined as having a BMI (an approximation of body fat based on height and weight) of more than 25, while a BMI of more than 30 indicates obesity. Although BMI is not the most accurate measurement of body fat and health, it is a widely-used method that works fine for most people (if you carry a lot of muscle mass - such as a bodybuilder or other athlete - you may register as obese even though you are very lean and healthy).

The women were prescribed diets of between 1,200 and 1,500 calories a day, and were divided into groups with different exercise goals. While women in various groups lost weight, only those who exercised more than 55 minutes a day, five days a week, managed to keep the weight off two years later.

Prior to this study, health professionals often recommended that people exercise for a minimum of 30 minutes, five days a week. But that level is helpful only for those trying to maintain their health and is not effective for those who have managed to lose a large amount of weight and are trying to keep that weight off.

Much of the focus on obesity has centered on issues of diet and ignored the impact of regular physical activity. We know that diet without exercise is not as effective - the same holds true for those who exercise but don't follow proper nutritional guidelines.

Don't be discouraged by the exercise level required by these findings. Even though working out 55 minutes a day, five days a week, may seem like a lot, it can easily be done if you make time to do it. Most of the women in the study were working mothers, and they were successful with their fat loss goals because they made the time to exercise at a moderate intensity.

This isn't the first time that one hour a day, five days a week, has been recommended. In fact, John Berardi made the same recommendation in his book The Metabolism Advantage.

In his book, John Berardi writes:

Research from the University of Wyoming clearly demonstrates that it takes at least five hours a week to see real body composition results. In this survey of more than 1,000 people, researchers concluded that people who workout out for less time than that tend to be unhappy with the way they look and feel. On the other hand, people who workout for more than five hours a week tend to be happy with the way they look and feel.

According to scientifically based U.S. government guidelines, you must exercise for 30 minutes a day to improve your health and 60 minutes a day to burn fat. In research conducted on weight gainers and maintainers, maintainers spent 80 minutes or more per day exercising, whereas gainers spent 20 minutes or less.

This has held true with my own training. Whenever I strength train 3-4 days per week and perform additional cardio sessions (high intensity intervals, strongman-type workouts, ultimate frisbee, etc.) giving me at least five hours of exercise a week, I stay leaner, much more fit and healthy.

There have been times when I reduced my training sessions to three days per week, and I always gained weight while noticing a drop in my fitness levels. In order to meet my goals, the five hours per week rule almost always holds true.

I'm very busy with work and other commitments just like everyone else, but I make training one of my priorities throughout the week. I schedule it within my week so that I know what days and times I have set aside to train. I feel better and look better when I get nearly five hours or more of exercise a week.

Remember, there are 168 hours in a week and five hours of exercise only represents 3 percent of the entire week. Considering that the average North American watches 28 hours of television per week, five hours a week shouldn't be that problematic if you turn off the television or computer and get out and exercise.

The best way to structure your training is to perform at least three 45-60 minute strength-training sessions and three 25-30 minute cardio sessions each week. Once you reach your fat loss goals, you can reduce your training to 30 minutes a day as mentioned above in order to maintain your health, but it may require more than that to keep the fat off for a long period of time.

This is why strength training is so important. Muscle is the only thing that is metabolically active. Muscle mass increases metabolism and allows your body to burn fat effectively 24/7. Cardio alone will not keep the fat off (the reason many runners and bicyclists are overweight), and it certainly won't help you maintain muscle mass.

If you follow a supportive nutritional plan in addition to intense strength training and cardio, you will achieve your goal for a happier, healthier, leaner body just the way God intended!

Eat Your Eggs!

All the animals of the earth, all the birds of the sky, all the small animals that scurry along the ground, and all the fish in the sea will look on you with fear and terror. I have placed them in your power. I have given them to you for food, just as I have given you grain and vegetables. - Genesis 9:2-3

Today's post is a guest blog from John Berardi. I completely agree with John about this topic. I'm sure you'll find it eye opening.

Last week, a study suggesting that eating more than 7 eggs per week can lead to premature death. Uh, oh. I eat about 21 whole eggs a week (3 per day) - So do I (Nate).

So I guess I should be dead already. But instead of getting worried, I'm chuckling. Laughing at the absurdity of it all. You see, this idea, the idea that natural foods like eggs, lean meats, soybeans, whole grain cereals, etc. can inherently be bad for us, is so absurd that the only thing an intelligent person can do is chuckle.

First of all, the "egg study" is flawed and virtually meaningless. Second of all, the media has it all wrong about the "goodness" or "badness" of specific foods. You see, very, very few foods either qualify as good or bad (except when referring to high fructose corn syrup and trans fats).

Instead, it's our own physiological environment that sets the stage for how the food reacts within our bodies. Control the environment and the food part becomes ridiculously simple. If you've ever been confused by the seemingly contradictory nutrition information out there, you've got to check out this week's article.

Good vs. Bad Foods: Eggs!

It's time to put the good food vs. bad food debate to bed once and for all.

Until next time,

JB