Say It Ain't So Dr. Oz

In between sets of squats the other day, I caught part of Dr Oz's show. An overweight female asked him the following question.

"My weight loss has stalled, should I do more 'cardio' or strength training?"

Dr. Oz responds by saying you need to raise your metabolism to help burn more fat and Calories. So far I agree. Then he shows either his ignorance, or just blatant pandering to a predominant female audience. He says NOT to do heavy weight lifting, but to raise your metabolism by performing yoga and Pilates!






What! I can not believe what horrible exercise training information the doctor is spewing out to his viewers. While yoga and Pilates do offer physical benefits, their ability to raise metabolism, burn body fat doesn't hold a candle to heavy/high-intensity strength training and or interval training. I have personally used strength training as my main tool to help clients raise their metabolism and lose body fat. I have been able to help many women significantly change their body composition.

But, I do not want to feel like I am just projecting my biases either, so I did a Pub-Med search to review some original research on the topic. It is pretty well established that strength training is very good at improving body composition even without changes in nutrition and over relatively short (10 weeks) period of time. In a recent study by Ferreira, et. al. (2010), women aged 33-45, who performed a stength training circuit three days per week, lost 9 pounds of fat and gained six pounds of lean mass (which they had most likely lost over the last couple decades from being inactive).

However, Yoga (which one study showed energy expenditure equivalent to walking at 3.5 mph) and pilates are not as effective. A 2004 Observational study by Segal, et. al. showed no change in body composition after two, four, or even six months of mat pilates classes. This was a common outcome with these studies on yoga and pilates. I did come across one study where FIVE hours of mat pilates per week resulted in a small improvement in body fat in teenage girls.

Now, I have nothing against yoga or pilates. They each offer a method of improving aspects of fitness. I even use some yoga exercises to enhance joint mobility and some pilates to enhance torso stability. The issue is that neither yoga or pilates are as metabolically demanding as heavy/high-intensity strength or interval training to help you shed body fat.

So the answer to the women's question should have been: three days a week do (relatively) heavy/ high-intensity strength training and two days of some sort of high-intensity interval training. By far, that would be more effective than yoga or pilates, even added to what most people consider 'cardio' (low-mod intensity, steady-state exercise).

However, Dr. Oz was just pandering to his predominantly female audience who are heavily influenced by the media and 'celebrity trainers'. The irrational fear of lifting heavy weights and getting bulky is absurd. Especially when there is overwhelming, scientific research to support how effective and efficient heavy/high-intensity strength training really is for helping you lose body fat.

Guest Blogger Sheryl, Medical Guru on Arthritis

I am getting off easy on the blogging this week: videos, reprinting essays, and now a guest blog post. Sheryl, a client of mine who trains before the sun comes up and a lover of 80's music, is also a nurse practitioner. So, she knows what she is talking about with arthritis. Thanks Sheryl!



“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~Plato


This is a truth that has stood the test of time. While Plato was without a treadmill, proper shoes, kettlebells, or the benefit of multiple supportive studies about the benefits of exercise, he was still able to notice the effect regular physical activity has on the body. Since that time, we have been able to take this seemingly obvious statement and prove it through study and practice.
As we age, a common complaint of many people is joint pain. What is it? Is it better to rest the joint or work the joint? Should we “play through it” or does that cause more damage to the joint? The most common cause of joint pain is osteoarthritis. The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) reports osteoarthritis occurs when the top layer of cartilage breaks down and wears away. This allows bones under the cartilage to rub together. The rubbing causes pain, swelling, and loss of motion of the joint. Over time, the joint may lose its normal shape. Also, bone spurs may grow on the edges of the joint. Bits of bone or cartilage can break off and float inside the joint space, which causes more pain and damage. Sounds horrible, eh?
One study, published in the Journal of Rheumatology, followed two groups of individuals with a diagnosis of osteoarthritis over fours months. One group followed their regular routine. The other group performed simple weight bearing exercise, including such things as squats and leg extensions. Those who performed simple weight training exercises reported a 43 percent reduction in pain and a 44 percent improvement in physical functioning (walking, stair climbing, sitting, and standing) than compared to the non-exercising group.
The researchers conclude that high intensity, strength training can produce substantial improvements in strength, pain, physical function and quality of life in patients with knee osteoarthritis. They reason that weight training exercise can reduce the symptoms of arthritis because strong muscles act as shock absorbers for the joints. If muscles are able to take pressure off of the joints during activities such as walking, there is less joint-related pressure and pain.
3 Types Of Exercise Are Best For People With Arthritis
What types of exercise are most suitable for someone with arthritis?
Range-of-motion exercise (e.g., dance) help maintain normal joint movement and relieve stiffness. This type of exercise helps maintain or increase flexibility.
Strengthening exercise (e.g. weight training) help keep or increase muscle strength. Strong muscles help support and protect joints affected by arthritis.
Aerobic or endurance exercise (e.g. bicycle riding) improve cardiovascular fitness, help control weight, and improve overall function.
A 2003 study published in Journal of Arthritis and Rheumotology found that people with arthritis can safely improve their levels of physical fitness using a regular strength and endurance training program. And in the Journal of the American Medical Association, studies report strength training can help people with arthritis preserve bone density and improve muscle mass, strength and balance.
Practically, if you suffer from joint pain, it is best to work with a professional trainer who not only knows which exercise are most beneficial for strengthening the supporting musculature, a trainer also monitors your progress and can assess weaknesses allowing for adapting exercises appropriately.
So to answer the question of rest the joints or work the joints, research seems to support Plato's original premise. Keep moving!

New Exercise Guidelines for Women: The Medical Community Still Doesnt Get It

A recent study on weight loss and exercise in women published in JAMA has all of the media outlets buzzing again about exercise and weight loss. It reminds me of the Time article last year. They are both approaching it the wrong way! The authors and researchers just don't get it. Low-intensity exercise doesn't result in a net fat loss. So, doing more of it is futile! Yet, the medical community and government recommend doing more. It is all based on a flawed hypothesis, bad research, ignorant interpretation of this research and thought-less regurgitation by the media. If you want to lose fat and keep it off, go to the people that get results. I have consistently produced outstanding results in a fraction of the time! It is not a scam or starvation. It is a better understanding of the physiology of fat loss! More on that later.












First of all, this study involved no dietary intervention at all. The researchers wanted to see how many minutes of low-moderate intensity exercise middle-age women needed to perform to prevent weight gain without dietary manipulation. Yeah, if you haven't realized it, diet is extremely important for fat loss. The average American female (and male) eats tons of processed, sugar-laden garbage. More than ever, people eat for reasons beyond for just physiological needs. They eat because they are bored, or they are sad, or they are happy, or they are alone, or they are out with friends. It doesn't matter. They have some psychological reason to eat. However, as the saying goes "you can't out-run a donut!"












Not all exercise is created equal. This drives me crazy! The medical community calls all physical activity, exercise. Going for a walk and performing a timed-set of jump pull-ups are as different as night and day (ask my clients). Yet, they are all grouped as exercise. Big mistake. In terms of metabolic demands and fat burned, there is an exponential difference. There is also a dramatic time difference. Two minutes of timed jump pull-ups are equivalent, in my book, to walking 30 minutes.












It is not about Calories In-Calories Out. This is a simplistic application of thermodynamics that gets thrown around (out of context- the human body is not a closed system) but the evidence shows it is flawed. It is more about the control of energy storage and utilization. Which is influenced more so by hormones (that are affected by the type and intensity of exercise) and genes (which are turned on and off by the type and intensity of exercise, epigenetics). Low-intensity exercise has little influence on these factors. In fact, the body may get even more energy-efficient with regular, low-intensity exercise.












Why aren't women encouraged to do heavy resistance training? This is one of the best ways to burn fat, but is never recommended. Get over the myth of bulking up! That is utter nonsense! You will bulk-up by drinking orange juice and eating fat-free muffins, not strength training. The so-called 'experts' never even mention it. They should say "heavy resistance training is one of the best things you can do for your health, strength, and body composition. If you don't know how to do it properly, seek out an experienced trainer to help you lift safely and effectively."












This research is poorly designed and the data is misinterpretted. This study, like many are simple observational studies. They can show correlation, but shouldn't be extrapulated to show causation. This is how many of the fitness myths start. I don't have access to the full article, but the authors conclude in the abstract:

"Among women consuming a usual diet, physical activity was associated with less weight gain only among women whose BMI was lower than 25. Women successful in maintaining normal weight and gaining fewer than 2.3 kg over 13 years averaged approximately 60 minutes a day of moderate-intensity activity throughout the study."

So, there is a correlation between women with a BMI under 25 and not gaining weight. This seems unfair. The skinny stay skinny, but the fat get fatter! Also, the women who stayed under a BMI of 25 averaged 60 minutes of exercise a day. Quickly, experts are now recommending an hour of exercise a day for females. That is, of course, if your BMI is below 25. If it is higher, just give up! Ugh, correlation does not imply causation. Haven't we learned our lesson?

For all of you females who hear these experts spouting their recommendations and feel like it is a lost cause, I have good news. You don't need to workout seven hours per week. I have helped numerous females significantly improve their body composition with less than two hours of exercise per week (but high-intensity). As I posted before in my post on The Fat-Loss Time Management Hierarchy, some things give you more bang for your buck. Low to moderate-intensity 'cardio' doesn't give you much bang for your buck. In fact, some clients don't do any low-intensity 'cardio', but have seen good results. Sleep, diet, and high-intensity strength training are the keys to transforming your body in an efficient manner. Get off the elliptical trainer and spend your time moving some iron. Read back through my blog on nutrition, it is vital for fat loss. Finally, quit listening to the media for your health and fitness advice. Get your information from someone working "in the trenches" of fat-loss training, who has consistently produced outstanding results.