Bodybuilding Diet And Training Truths That We Refuse To Acknowledge

I typically try to follow some sort of format when I blog and write articles. This one’s going to be different. I have a lot to say on multiple different topics and I’m not to sure where to start. So I’m just going to give it to you in the raw truth, we cool?

1. The world needs less cardio.

Not the b.s. about high intensity vs low intensity, both get you ripped. Cardio should be our last resort to losing bodyfat. Not our first, like so many claim. As a matter of fact, If you’re training hard enough and in some cases long enough (which I do not advocate), you can get pretty darn lean without cardio.

Only do cardio when you can’t lose any more weight. Everytime you hit a weight loss plateau, raise your cardio.

2. Fat doesn’t burn fat

I LOVE fish oil. Anyone that knows me knows that. I don’t buy that it helps you burn body fat. Let me take a step back. I know that it is very powerful for minimizing the insulin response of food and making our cells more receptive to insulin, through those mechanisms we’ll burn fat. I know that CLA has shown some promise in various studies.

Flip the coin though, those advocating large amounts of healthy fats on diets are usually taking other things as well. I’m not saying that it isn’t important, we just don’t need any more than 20-25% in our diet.

“Insulin is a potent stimulus for fat storage in the presence of large amounts of dietary fat.”

So even if we’re taking a large amount of healthy fat and eating some carbs, we’ll still gain fat.

3. I used to hate carbs, I don’t anymore.

I’m not saying that they are the best because they aren’t. More often than not, they do nasty stuff like increase our body fat and raise inflammation in the body. That is, if you abuse them. Take carbs out of your diet and you won’t get a pump in the gym, you’ll look stringy and you’ll lose a ton of weight overnight…then stop.

Moderate amounts of insulin promote the storage of glycogen and amino acids into muscle and inhibit fat storage.

Isn’t that the point of any diet? Save the muscle and burn the fat. I feel better on a low carb diet of about 200 grams per day while dieting than I ever have.

4. We really don’t need to drop our calories by that much.

I read a blog post one time online from someone trying to get abs. He was on, in his words, a 1500 calorie diet from a “dieting guru” (term used very loosely and interchangeably with “someone that reads studies all day”) and doing a full body routine.

Do you know what his thyroid (the potent regulator of your metabolic rate) looked like? Look at the image of a shriveled up grape below for an idea.

Add in the caloric burn of a full body routine and you can guess how he felt.

Here’s my point.

We really don’t need to drop our calories that much. Aim to reduce your intake by 600 calories per week  until you can’t lose fatand you’ll lose about 1.2-1.5 pounds of fat per week.

That’s my rant. Thanks for reading. If you’d like to add to the rant, please do so in the comment section.

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Leave A Reply (4 comments so far)

  1. Clement
    8 years ago

    Wow, you’ve made quite an impression there! Do you mind if I pick your brains for a bit? I’m currently working out 6 days per week.

    Monday, Wednesday and Friday consist of gaining strength through bodyweight calisthenics (progressing to one-armed pullups and pushups, one legged squats, etc) while I usually do intervals on Tuesday and Thursday, with 10x100m sprints or shuttle runs and aerobic intervals of something like 4x5min hard, 2min rest. I have a soccer game every Saturday.

    I have a predominantly high carb diet, with 1 cup of brown rice, a serving of oats, a sweet potato and 5 servings of fruits and vegetables a day. I add a serving of salmon to my lunch and some chicken and pork to my dinner, maybe a serving each. I have a cashew butter sandwich as a post-workout treat. My BMR is about 1500kcal.

    To get ripped and also increase my performance, do you think I should make any tweaks to my diet? Thank you very much!

  2. Mike T Nelson
    8 years ago

    Hi there Jimmy!

    Question, I understand that most drop calories way too fast and too hard, but can you help me understand this one

    “im to reduce your intake by 600 calories per week until you can’t lose fatand you’ll lose about 1.2-1.5 pounds of fat per week.”

    If it takes about 3,500 kcals to drop 1 lb of fat, how does that happen on a reduced intake per week of 600 kcals? did you mean per DAY?

    My rant is that while hormones are related to fat loss and muscle gain (no question) we need to stop focusing on them as the be all and end all since we can’t measure them anyway in most athletes. Even when we do, we find that they move around widly by the minutes.

    Under enough exercise in relatively lean athletes, most are very metabolically flexible to eat carbs or fat–as long as your minimums are covered it does not seem to matter much. Again, you have to keep calories in check of course.

    Rock on
    Mike T Nelson PhD(c)

  3. admin
    8 years ago

    Thanks for the comment. Let me clarify my statement. I meant to say that you need to reduce your intake by 600 per day for the week. Starting week two, we may reduce your calories further or we may up your cardio or as usual, do nothing if you are still losing fat.

    I completely agree with you about hormones. While very powerful and important, if we can’t measure it in our clients/athletes, why are we so concerned about it?

  4. admin
    8 years ago

    You should certainly make some changes. Start out by purchasing a food scale.

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