Contrary to popular claims you are NOT likely adding significant muscle. Therefore you are not likely trading fat for muscle and maintaining your weight. The reason you aren’t seeing the scale drop, assuming you’re weighing, is because you haven’t achieved a caloric deficit for a consistent enough period of time. The reasons for why that…
The simplest answer is two words: It doesn’t. The somewhat longer qualifying answer is: It could, but only when used in conjunction with a proper nutrition, exercise and lifestyle regimen. Did a little digging – it’s too painful to dig too long on the net looking for “honey and weight loss” but here are a…
In a 2009 study researchers confined men to a bed with a built-in scale for 16 hours. They did not defacate or urinate during the 16 hours. The men lost about 1.9g/minute or about 1/4 pound per hour – about 2 pounds in 8 hours. Assuming you go to bed at night and awaken in…
Great question, a common question and believe it or not you probably don’t need more discipline or will power. You most likely need more WHY power. There’s an inverse relationship between how powerful the reasons are for you wanting to do anything (your WHY) and how hard it is. If your WHY is weak or…
Make sure you also read my other article about high-intensity interval training (HIIT) here. This 7 minute and 30 second guided workout is based on the Tabata method of HIIT. What is HIIT? Direct from Wikipedia … A version of HIIT was based on a 1996 study by Professor Izumi Tabata et al. initially involving…
Be sure and get your free MP3 audio – it’s at the bottom of this article. High-intensity interval training (HIIT) involves aerobic training that is not constant or continuous. Instead, the training intensity is varied throughout the session and the session is normally shorter than traditional aerobic workouts. This type of training is commonly referred…
In this post I’ll answer a question from a student about whether she can lose 20 pounds of fat while retaining muscle. She writes … “Hi David, I’ve lost 15 pounds under your guidance so far and I decided to take advantage of having a body fat evaluation at my fitness center. They said I’m…
In an ongoing effort to help my students and readers sort fact from fiction I recently discussed obesity myths with Dr. Krista Casazza Ph.D. RD, Assistant Professor in the Department of Nutrition Sciences at the University of Alabama Birmingham. Dr. Casazza was the lead author of “Myths, Presumptions and Facts about Obesity” published in the…
A recent study published in the New England Journal of Medicine debunked several weight-loss myths. Instead of telling you the myth I’m going to tell you the truth for each of the myths according to the authors. Truth number 1: Small sustained changes in energy intake or expenditure do not produce large, long-term weight changes.…
We’ve all heard the saying “The road to hell is paved with good intentions.” One meaning of the phrase is that individuals may have the intention to undertake good actions but nevertheless fail to take action. This inaction may be due to procrastination, laziness or other subversive vice. As such, the saying is an admonishment…