Why Does Interval Training Really Work?

Unless you’ve been living under a rock, you should be pretty well aware that aerobic exercise is next to worthless for fat-loss.  You can put a woman on an 18month marathon training program and she won’t lose a pound! (1)  (If that sounds weird to you, then please read my piece from last week as the Washington, DC Weight Loss Examiner.)

While the most important part of a fat-loss exercise program is the metabolic resistance training, there isn’t a very good consensus on WHY metabolic resistance training and interval training work so well for fat-loss.

I used to think that it was because of this thing called EPOC – excess postexercise oxygen consumption, or the metabolic boost (elevation) that you get after intense exercise.  But, it turns out that EPOC probably isn’t big enough to account for the amount of fat-loss, and fat-loss doesn’t really work that way (calories in vs. calories out).

I have a new theory of why it works that I am reprinting here from my Monday post as the DC Weight Loss Examiner:

Interval training only consumes your stored carbs for fuel.  Body-fat is fundamentally regulated by the hormone insulin.  More insulin = more body fat and vice versa.  When you deplete your muscles carbohydrate stores (glycogen) you improve your sensitivity to insulin.  The more sensitive you are to insulin the less insulin you need to make to handle the same amount of food and/or carbohydrates.  The increased sensitivity to insulin is temporary, but if you do high intensity exercise like interval and resistance training you will appear to be someone with better insulin sensitivity (have less body-fat). (2-5)

That is the primary way that I think interval training creates superior fat-loss.

The secondary way is that intense exercise releases stuff called catecholamines.  These are chemicals like epinephrine and norepinephrine that stimulate the release of fat from your fat cells to be burned off.  The calories consumed by the workout are probably irrelevant.

I could be totally wrong, but that doesn’t matter.  it still works far better, in far less time and is more fun.

For more free info on how to do intervals click here.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

References:

1. Janssen, G. M., et al.  Food intake and body composition in novice athletes during a training period to run a marathon. International journal of sports medicine, May 1989; 10(1 suppl.):s17-21
2. Joslin. Elliot. Et al. Joslin’s Diabetes Mellitus. Lippincott Williams & Wilkins. 13th edition, 1994
3. Nussey, Stephen. et al. Endocrinology: An Integrated Approach. Informa HealthCare, 1st edition, 2001
4. Kronenberg MD, Henry M. et al. Williams Textbook of Endocrinology. Saunders. 11th edition, 2008
5. Lehninger, Albert. Et al. Lehninger Principles of Biochemistry. W. H. Freeman. 5th edition. 2008

Taking Off and Keeping Off 180 Pounds

This is Jimmy Moore in 2004 – one and a half feet in the grave.

410 pounds!

This is Jimmy in 2005

This is Jimmy in 2009

I seriously doubt that there are that many people with 180 pounds to lose who read my blog.  There is a really important lesson to take away from Jimmy – it is possible to take it off and keep it off long term.

More importantly, the lesson is that you can take it off, keep it off an not be miserable in the the process or the maintenance.  You don’t have to be hungry.

Would you like to know how he has done all of this without hunger?  Great!  I recently did an interview with Jimmy, and you can download it (or listen to it at your computer) absolutely free right here.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Josef Brandenburg’s Article is “Retarded”

I had a interview that I did with Gary Taubes published on T-nation yesterday and here are a few of my favorite comments:

“This whole article is retarded… Look into a little something called ASP”

“This sh*t should be pulled from the site. Can’t t-nation/muscle/mag get a decent science editor?”

“Man this is so wrong on so many different levels.

“Anyone who buys into Taubes’ bullsh*t is clearly too feeble minded to grasp any rational argument to the contrary… What Tuabes and the rest of the low-carb community don’t like talking about is a little compound called acylation stimulation protein (ASP) which stores dietary fat in the fat cell with ZERO rise in insulin levels.”

“I agree that this article is completely retarded.”

“People like Josef Brandenburg who make ridiculous statements about eating all you want.”  (I really like this one because he spelled out my first and last name correctly.  You’re not important until you get trashed on an internet forum!)

So a lot of the criticism (a lot more than listed here) was aimed at the fact that ASP was left out of the interview, because the claim is that with ASP you can make fat without insulin and that is the “nail in the coffin” for low-carb.

So, What’s Up With ASP?

ASP (Acylation stimulating protein) definitely does regulate body-fat, if you have more then you’ll store more fat.  But, if you dig just a little deeper you’ll find this:

#1. Insulin increases ASP production 2 fold

http://www.jlr.org/…/reprint/38/1/1

J Lipid Res. 1997 Jan;38(1):1-11

#2. “ASP… secretion is regulated by insulin”

Arterioscler Thromb Vasc Biol. 2001 Jun;21(6):1034-9

http://atvb.ahajournals.org/…/full/21/6/1034

So, ASP seems to be related to insulin.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Local Trainer To Unveil The “20min Fat-Loss Solution” For Free

FOR IMMEDIATE RELEASE

PRLog (Press Release) – May 20, 2009 – Do you think that you need to jog for hours on end to start dropping body fat?  Think again.  Washington, DC based personal trainer, Josef Brandenburg will be sharing a unique 20min fat-burning program with the public for free at the upcoming “Saturdays In August”.

Saturdays in August is a new program designed to encourage physical activity, pedestrian transportation, and business development in DC.  It’s being coordinated by Darren Laing of the DC Department of Transportation (DDOT).  Brandenburg was selected as the DC Fitness Advisor for this event and says… click here to keep reading the press release.

What If Marion Barry Was a Nutritionist? Do What I Say, Not What I Do – But In Reverse

When I lived in LA I hired a nutritionist who worked at The Sports Club LA.  Let’s call her “Pam.”  When I came to Pam I was trying to get just a little bit leaner.  I was in pretty good shape, and had gotten that way by – surprise – eating fewer carbs and more protein, etc.

When she found out that my diet was pretty much devoid of bread and pasta she pretty much flipped and told me that I would never get any leaner with such a low carb intake.  She made a very compelling argument for getting my starch intake in the 6-11 servings per day neighborhood (just like in the food pyramid).  I told her that I thought this would plump me up, but she insisted that I do it her way.

So, I added oatmeal in the morning, whole wheat pasta elsewhere, and brown rice somewhere.  I also cut back on my protein and fat intake because she said they were too high, and that I needed to take in fewer calories.  Results:

#1.  I got fatter
#2.  I got weaker
#3.  My energy went in the toilet
#4.  My eczema came back

My rational mind thought, “this just isn’t working, these carbs are making me fat.”  But my emotional mind thought, “she’s the RD, it your fault that you’re getting fat.”

At some point we were having a conversation and she said, “Oh, I don’t eat carbs” as an offhand remark.

She was in her 40’s and looked fantastic.  I was in my 20’s and looking worse!

Why was she giving me advice that was exactly the opposite of how she lived?

As a dietetics major (to get and RD) I have had similar conversations with many classmates.  On exams, in papers, in class and lab they all espouse high-carb, low-fat diets for everything from weight-loss to diabetes. BUT when it comes to taking care of their own bodies and extra body-fat they mostly blame carbs.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

An Easy, Delicious, and Impressive Low-Carb Dinner – Adobo Beef!

My friends Bart and Alfredo came over for dinner on Saturday night.  Since my fiancé left me in charge of dinner I did the only thing I know how to do – I called my mom:-)!  (She should be getting some kind of royalty on the recipes.)

I told my mom that I am REALLY busy, but want to make something that will:

A.  keep my lean and energized (not many carbs)

B.  taste great – good enough that my non health nut guests won’t be spitting their food into napkins when I’m not looking

C. be something I can do in 15-20min ‘cause I have several deadlines before my guests arrive and I am starting to panic!

(I’m not demanding or a pain right?)

Bless my mother’s heart, she delivered like always with this awesome recipe:

Low-Carb Adobo Beef

3lbs sirloin cubed            0g net carb

2 cloves minced garlic (yeah, I forgot that in the video my mom told me – it was still good without it)                        2g net carb

1 medium onion chopped                    6.5g net carb

¾ of small can tomato paste (no sugar added)        15.5g net carb

4-5 chipotle peppers chopped (take out seeds if you are sensitive to spicy, look for these in the “international” isle at your grocery store)        .5g net carb

1 cup water

1 tbsp Splenda                            1.5g net carb

Directions

1.  Preheat your oven to 300 and cube your meat

2. Sauté onions and garlic in olive oil until the onions are soft and the garlic starts to brown.

3.  Add in the tomato paste and the peppers.  Mix around and then add the water.

4.  Add beef and bring to a simmer on the stove top.  Place in oven for about 2 hours after it reaches a simmer.

5.  Check once or twice to make sure it doesn’t dry out (more of a problem with a gas stove, it actually stays too wet with an electric one).

6.  Serve and enjoy!

Nutrition

Makes 6 servings with 4.5g net carb per serving

Cilantro and Lime Sauce

1 cup sour cream                        9.5g net carb

juice of ½ lime                        1.5g net carb

zest of ½ lime                            0g net

handful chopped cilantro                    0g net carbs

Directions

1.  Mix it all up

2.  Put on your food

Nutrition

Makes 6 servings with 2g net carb per serving

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

How Do You Make A Gladiator Fat on Demand?

According to Archeology magazine (by the Archeological Institute of America), it turns out that Gladiators were actually fat. They were fat on purpose:

“A fat cushion protects you from cut wounds and shields nerves and blood vessels in a fight.” Not only would a lean gladiator have been dead meat, he would have made for a bad show. Surface wounds “look more spectacular,” says Grossschmidt. “If I get wounded but just in the fatty layer, I can fight on,” he adds. “It doesn’t hurt much, and it looks great for the spectators.”

How Did They Get Fat (In spite of being VERY physically active)?

“A vegetarian diet rich in carbohydrates… and very little animal protein… Packing in the carbs also packed on the pounds.”

You can read the whole article right here.

Sumo Wrestlers AND Gladiators Have a Lot In Common

This sounds an awful lot like what the Sumo did when they wanted to get fat on purpose – cut back on the animal protein and pack in the carbs.

It is ironic that this is the same advice that we get from the food pyramid. Is that designed to make people fat too?

Low fat, and therefore high carb nutrition became dogma in the late 70’s, early 80’s, exactly when the obesity epidemic started.  Coincidence?

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Josef’s Fiance Presents: Veggie Spaghetti

Q: When is spaghetti a vegetable?

A: When it’s a spaghetti squash!

We all know that we will have less body fat, better health, and more energy with fewer processed carbs in our lives. The spaghetti squash offers a way to improve your physique and eat a yummy old favorite at the same time. Try this as a side dish with your favorite protein, or add ground turkey, beef, or imitation meat to the sauce for a complete meal.

Ingredients

1 medium spaghetti squash
Salt & pepper to taste
1 jar pasta sauce (with no sugar added)

Instructions

1. Preheat oven to 450? F. Chop squash in half lengthwise. Scoop out the seeds and slimy gunk; be thorough and get it all.
2. Spray lightly with olive oil, and sprinkle with salt and pepper to taste. Place cut side down on a baking sheet and roast for 30-40 minutes.
3. Let the squash cool approximately 5 minutes. Scrape the tines of a fork across the insides to separate the “spaghetti,” scoop out, top with sauce, and enjoy.

Nutrition Facts

Number of servings depends on the size of your squash. Per 1.5 cup serving with 1/2 cup sauce including some olive oil is 150 kcal.

Josef’s Breakfast Fiesta

One night I was hungry, and I needed a new recipe for newsletter #29. So, I looked in my fridge and found eggs, spinach, avocado, turkey bacon, salsa and an orange, and asked myself, “How can I make something yummy and quick with this stuff?” With my hodgepodge of ingredients I created what I am now calling a “Breakfast Fiesta” because it was vaguely Tex-Mex and it was freakin’ awesome.

Ingredients

1/4 cup sliced ripe avocado	80 kcal
1/4 cup salsa	18 kcal
2-3 cups spinach	20 kcal
1/2 to 1 orange	43-86 kcal
1 or 3 whole eggs	70-210 kcal
2 or 3 egg whites	17-51 kcal
2 or 4 pieces turkey bacon	40-80 kcal

Instructions

1. Begin cooking turkey bacon. While bacon cooks, begin wilting spinach in the pan that you will be cooking your eggs in.
2. Add eggs and scramble with spinach. Flip turkey bacon.
3. Cut up avocado, and add to eggs. Cut up 1 to 3 slices of the turkey bacon and add to eggs.
4. Turn off heat under eggs, and mix well. Transfer to plate and top with salsa, and serve with remaining bacon and orange.

Nutrition Facts

Large version (3 whole eggs + 2 egg whites + 4 pieces turkey bacon 1 whole orange) = 1 serving @ 511 kcal (yes, it is ok for a man to eat a breakfast that large—the more muscle you gain the more food you can eat without gaining body fat and the easier it is to lose body fat.)

Small version (1 whole egg + 3 egg whites + 2 pieces turkey bacon + 1/2 orange) = 1 serving @ 332 kcal

Josef’s Quick and Easy Mock mashed Potatoes

After I dropped my 45 pounds of body fat I thought that mashed potatoes would be off-limits to me. And they are. BUT, I have found a really, really good substitute for them made of cauliflower. Before you turn up your nose, give them a try. You won’t believe how good they actually taste.

Ingredients

1 small head cauliflower, quartered & steamed	66 kcal
2 tbsp butter	204 kcal
3-5 cloves of garlic, chopped	20 kcal
Salt and pepper to taste

Instructions

1. Steam cauliflower for 5-8min. While cauliflower is steaming, sauté the garlic.
2. Place everything into a food processor and process until all chunks have been removed. This may take some stirring.
3. Enjoy.

Nutrition Facts

Makes 4 servings at 73 kcal per serving

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