Fat-burning infographic needs help (IMHO)

Here it is:

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And my thoughts for your ruminating pleasure:

Not very accurate, but fits with the general populace’s understanding of these mechanisms. The reality is that there are many metabolic mechanisms at play in the use of macro and micronutrients that aren’t easily quantified by simple statements.

Square 1 – incorrect. While the brain is the major consumer of blood glucose, there is plenty stored in and used by the muscles themselves. You need a dotted-arrow pointing at the body. Also, not all food “not-used” is stored as fat. Depending upon the metabolic profile of the individual, much unused food can simply pass through the digestive system.

Square 2 – I’m not sure that the mechanism is that simple. In addition, what is used and when definitely varies depending upon what the demand is (e.g., intense physical exertion or couchsurfing).

Square 3 – again, too simplistic. If there is a high-intensity demand, the body will use only body-based nutrients. Hence the admonition against doing vigorous exercise immediately after eating – the body will neglect the ingested food in favor of immediate (body-based) reserves.

Square 4 – too simplistic still. What is burned when the body is in a fasting state depends upon the horomonal/metabolic profile of the individual, and the activity (type/quantity/intensity) prior to the fasting state.

Square 5 – Better to look at the next few squares in terms of the general concept of SUBSTRATES. The body will (attempt to) use what it has at-hand. If there is a demand for protein (e.g., to rebuild) and there is none available, the rebuilding process will be stunted.

Square 6 – Very difficult square. What type of weight training, at what intensity? What about bodyweight training? (plenty of shredded gymnasts out there). What about “cardio?” (there are plenty of shredded, though not “muscular,” long-distance runners). In addition, what is a “fat-loss diet?” It is very possible (and preferable) to lose body-fat while building muscle. The “fed-state” is an important concept that is misapplied. It goes back to the SUBSTRATES concept.

Square 7 – This is very arguable. Low intensity cardio may burn a higher percentage of fat compared with protein, but it does so at such a low level (overall) that it may not be worth mentioning. Instead, focus on low-intensity cardio as a means for speeding recovery between intense exercise sessions – spreading the nutrients and pumping the system.

Square 8 – Completely wrong. Do high-intensity activity on an empty stomach and as long as you refuel properly within your window (usually anywhere between 20min-2hrs) your body will recover fine and burn just as many nutrients as it would otherwise. I see more “skinny-fat” people coming from the Yoga community than from anywhere else. And they aren’t performing any high-intensity exercise. High intensity on a full stomach = vomiting.

Finale – Consider energy/macronutrient use from the perspective of the demand-systems. The aerobic system works constantly (you’re using it now). The anaerobic system turns on to meet high-intensity demands of various levels. Each system is also connected to a different branch of the CNS, with different hormonal profiles, and different “preferred” energy sources.

I challenge these guys to make a better infographic!!!

How to Lose Weight

There are three ways that I know of to lose weight.

1. Starve yourself.
2. Eat fewer calories than you burn (but remain above the starvation level).
3. Burn more calories than you eat (and remain well above the starvation level).

1. Starvation Diet

If it’s good for the Buddha, it’s good for…….the Buddha!!

This was called “cutting weight” in wrestling. What it resulted in was guys passing out, many of whom would continue to deal with the hormonal and metabolic consequences of weight-cutting, and the psychological consequences of crash-dieting, for the rest of their lives.

Starvation works. You’ll get totally “shredded.” Unfortunately, you’ll also be irritable and nervous, and extremely weak. If you go too far, your body will begin to eat itself and you’ll have nervous system disorders.

If you get sick, I hope you were taking Yoga, so you can bend over and kiss your anemic ass goodbye. You won’t have the reserves to fight your bug, and you’ll suffer.

2. Eat Less Than You Burn

Dieting is FUN! (???)


Number Two includes any type of calorie-counter or portion-control diet. You will carry a small book listing the caloric content of all foods. Or buy frozen meals from diet groups. Or other weird stuff.

It can work, and I think it’s a good strategy for people who are inherently lazy. You’ll be a little less energetic than others, and burn out more quickly (lacking the nutrients to supply energy to your muscles).

It can also backfire. Eat less…of what? Cut out the carbs and you may have cut your calories in half. But you’ve also robbed your body of its primary fuel source. Cut out the fat and you’ve robbed your nervous system of its insulation. Cut out the protein and you’ve shorted your muscles.

Remember what Arnold said? “Fat burns in the fire of carbohydrate.” The rules haven’t changed.

3. Burn More Than You Eat

Marathon…Sprint…uh….

Seems just like Number Two, right? It’s not.

Number Two was about eating less while maintaining an “average” level of activity. Number Two is OCD/ADHD in nature – counting things, obsessing over small details, packaging things into boxes that you can count, cooking the boxes in other boxes with timers on them.

Number Three is about not obsessing. It’s about moving vigorously. It’s about moving a lot. Most of all, it’s about intensity.

Intensity is something our culture loves to hate…to love. People talk in shock and slight disgust or disdain about “intensity junkies,” but then (pay big money, and) sit on their asses to watch those “intensity junkies” do their thing.

Recent developments in the exercise world have emphasized intensity, but maybe to everyone’s detriment. Intensity needs to be built up, like every other thing. It’s called the Law of PROGRESSIVE Resistance for a reason (and not because it voted for Obama).

Too much intensity too soon and the body shuts down. Too little too late…same thing, ironic, huh?

Granted, you can do ultramarathons every weekend and have similar weight-loss results, but you might end up looking (and feeling) more like someone in the Number One category.

Fanboy
I am a fan of Number Three. I am a fan of working out till you can’t anymore then going to eat the 1-pound burger and double milkshake.

I have always been and always will be that guy.

I recommend this path to you wholeheartedly.