Now, the only reason I shop at Whole Foods is for the rotisserie chickens (for which I have a small addiction). And I actually call it “Three Quarter Foods,” as a good quarter of the store is supplements, not real food. So, when I saw the garcinia product, I didn’t think much of it.

But that same week, I had three clients inquire about using the supplement as a weight-loss aid. It also showed up at my other grocery store, in that same prime spot by the register. What gives? Have we reverted to 2012 when Dr. Oz was calling this a miracle diet pill? I thought the fascination had worn off.

What is Garcinia Cambogia?

For those of you lucky enough to have avoided this fad supplement, garcinia cambogia is a plant from Indonesia that produces a small fruit. Hydroxycitric acid (HCA) is a component of that fruit’s rind. The actual supplement is usually a powder created from the rind and put into a pill. HCA is thought to inhibit fatty acid production in our body by blocking a specific enzyme involved in the process. It is also supposed to suppress appetite and, therefore, lead to weight loss.

The pill producers and celebrity doctors promoting this product generally recommend a dose somewhere in the range of 500-1500mg before each meal. A bottle of these supplements range from fifteen to thirty dollars in price. So, do the results match the hype or is it an empty promise?

Garcinia Cambogia

What Does Science Say?

One of the better human studies on this supplement involved 135 subjects split into placebo and garcinia cambogia (GC) groups. A majority of the subjects were women. The GC group took 500mg before each meal. Subjects were given dietary recommendations but the compliance was not monitored beyond a food journal, and as with any human subject study involving food, compliance must be taken with a grain of salt.

Both groups lost weight. But the placebo and GC groups did not significantly differ. So basically, a little more awareness helps you lose weight, with or without garcinia cambogia.

Another study took overweight women and gave them 800mg of GC before each meal. After sixty days, there was a significant decrease of triglyceride levels in the blood of the GC group. However, bodyweight and fat mass showed no significant changes.

“Have we reverted to 2012 when Dr. Oz was calling this a miracle diet pill? I thought the fascination had worn off.”

With any of these studies, duration and sample size matter. There haven’t been any long-term studies done on a large group of people. If there is some truth to the hypothesis that garcinia cambogia helps people lose weight, we don’t know about it. There is not enough scientific evidence to back the claims made by the supplement makers, magazines, and celebrity doctors.

The problem with most of these kinds of products is that much of the promising results come from rat studies. It does seem that rats on garcinia cambogia do experience less fat accumulation. This reminds me of CLA, a supplement that was popular before GC and had similar fat-loss claims. It worked really well in rats. Genetically obese rats would deflate like a balloon. Human studies were not so promising. Unfortunately, rats aren’t humans and the dosages that show success in rats are often unrealistic to replicate in people.

Lack of Long-Term Documentation

As far as safety is concerned, there doesn’t seem to be any major side effects to garcinia cambogia. But, as previously mentioned, there also haven’t been any long-term studies. There is one study that showed male rats that had a high dose of garcinia cambogia experienced testicular toxicity and atrophy. The doses were unrealistically high and they were rats, but when I hear “testicular” and “toxicity,” I’ll pass on the product.

Buyers Beware

Weight loss products make people billions of dollars each year. Marketing can be very convincing, especially for the people who have struggled to lose weight their whole life or are trying to achieve an extreme body fat level. But if a product has to be displayed in the impulse-buy section of the store, then buyers beware.

It appears that garcinia cambogia has little to no effect on human weight loss. If you are a rat who has a tropical vacation in a month, this supplement may be for you. Given the price tag of $20 a month minimum, you can do a lot more for your money. Twenty bucks of high-protein food or a bag full of fresh vegetables will do more for your weight loss than anything else you can pick up at the front section of the grocery store.

Read more on diet and nutrition:

• When It Comes to Food, Options Can Be Obstacles
• Why a Ketogenic Approach to Nutrition is Ideal for Your Health
• Three Weight Loss Supplements That May Actually Work
• What’s New On Breaking Muscle Today

References:

1. Vasques, Carlos et al. “Hypolipemic Effect of Garcinia Cambogia in Obese Women.” Phytotherapy Research 28 (2014): 887-891. Accessed March 10, 2015. DOI: 10.1002/ptr.5076.

2. Saito, M et al. “High dose of Garcinia Cambogia is effective in suppressing fat accumulation in developing male Zucker obese rats, but highly toxic to the testis.” Food Chem Toxicol 43 (2005): 411-419. Accessed March 9, 2015.

3.Heymsfield, Steven B et al. “Garcinia cambogia (hydroxycitric acid) as a Potential Antiobesity Agent.” JAMA 280 (1998): 1596-1600. Accessed March 9, 2015. doi:10.1001/jama.280.18.1596.

Photos courtesy of Shutterstock.

The post Garcinia Cambogia: Not A Miracle Weight-Loss Pill appeared first on Breaking Muscle.

Background

In general, more is better for elite athletes. This is relative to the athlete, of course, but generally speaking, strength athletes benefit from more time spent with weight, people looking to build size typically respond better to more volume, and endurance athletes often need to spend more time at their craft. Of course, this is all assuming these athletes are able to recover fully from their workouts and remain injury free.

“In the new study, the researchers attempted to determine the amount of intense exercise that would result in positive health and fitness outcomes.”

For clients who are mostly sedentary, the truth is the opposite. Most are that way because they don’t have a strong urge to spend time exercising. Advising them that success will come with time and hard work is one thing, but actually getting them to do it is another.

In the new study, the researchers attempted to determine the amount of intense exercise that would result in positive health and fitness outcomes. The study was conducted with subjects who exercised fewer than two times per week.

RELATED: Stop Sucking and Train More

Study Design

Seven men and seven women took part in the study. They were overweight but otherwise healthy. The researchers took biopsies of the subjects’ muscles at least five days before beginning the training program and then again after completion.

The program consisted of interval training on an exercise bike three times per week for six weeks. The intervals were three sets of twenty seconds of all-out cycling, separated by two minutes of active rest. The sprinting was done with resistance equaling .02kgs for every kilo of body weight.

With the two-minute warmup and three-minute cool down, the whole event made for ten minutes of total exercise. And with three sessions per week, the subjects completed a total of thirty minutes of exercise weekly, just three minutes of which was high intensity.

RELATED: Simple Options for Daily Calorie Burning

Results

First, and perhaps most importantly, the program had 100% adherence. The sessions were supervised, so if your clients had to do this on their own, the consistency might be less. But getting people to exercise regularly at all is the first and biggest step, so these results were significant.

In addition, the researchers noted the following:

• In the muscles, the enzyme activity for energy production increased by forty percent, and the protein content of the muscles increased as well.
• For cardiovascular health and fitness, VO2 peak increased by twelve percent, resulting in a fourteen-percent increase in workload.
• Blood pressure generally went down.
• Insulin sensitivity was also improved. This was caused by a reduction in fasting insulin levels, which is a good sign for prevention of metabolic disease.

In this study, one minute of intense exercise and nine minutes of light exercise per session was enough to significantly change multiple important markers for health. Even better, it was a plan that the subjects could adhere to. Short bouts of regular exercise are a great method for even the most time-crunched or unmotivated client.

References:

1. Jenna Gillen, et. al., “Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health,” PLoS ONE 201

Photo courtesy of Shutterstock.

The post 30 Minutes of Exercise Per Week Improved Health in Overweight Clients appeared first on Breaking Muscle.

We all know what to do to lose weight – eat healthy foods, eat less sugar, watch our calories, and exercise more. That is news to exactly no one. But to lose it and keep it off, you’re going to need to do more than count calories or follow fad diets. And you’re going to need to do the right kind of exercise.

Here are some tips to help you get lean and stay there:

The Reasons You Aren’t Losing Weight (or Keeping It Off)

You Aren’t Running

People who run don’t tend to be heavy and it’s no wonder why. Take a good look at calories burned by exercise and at the top of the list, next to scaling Mount Everest or competing in a boxing match, is plain-old running.

Running for one hour (assuming a 160lb person) burns 606 calories at a 5mph pace and 861 calories at a 8mph pace. That is equivalent to jumping rope for sixty minutes. Furthermore, the intensity at which running takes place can create an after-burn process called excess post-exercise oxygen consumption (EPOC). EPOC turns your body into a calorie-burning machine with an additional 24 to 36 hours of elevated calorie consumption.

“Take a good look at calories burned by exercise and at the top of the list, next to scaling Mount Everest or competing in a boxing match, is plain-old running.”

Studies corroborate running’s effectiveness. One study compared running with walking and the results are staggering. Runners with a BMI over 28 had 90% greater weight loss than those who walked.

TRY THESE: 20 Ways to Burn 500 Calories

As a trainer, I have heard “I hate running” countless times in my career. To which I say, “Too bad for you.” If your body has an aversion to impact from injury, then try the stair climber machine (657 calories in an hour). Otherwise, learn to like running and your waistline will thank you.

You Aren’t Going Anaerobic

On the subject of exercise that people don’t tend to like, anaerobic exercise is also near the top of the list. Anaerobic exercise can be summed up in one word – uncomfortable.

Doing sprints, jumps, and burpees in an anaerobic fashion (think high-intensity interval training) isn’t fun, but it most certainly is effective. The literal meaning of anaerobic is “without oxygen” and human beings don’t tend to enjoy things for long without oxygen. But anaerobic exercise burns lots of calories, and also it creates lots of, you guessed it, EPOC.

LEARN HOW: Go Anaerobic: What It Is and Why to Do It

You Aren’t Lifting Heavy

And did I mention EPOC? Studies show lifting heavy can lead to excess calorie burn for up to 36 hours post exercise. But in order to achieve this you need to lift heavy, and many people out there are not going heavy enough. Here’s a hint: if you can lift something fifteen to twenty times, then it isn’t heavy.

Bottom line, if you are going to lift to lose weight, then the weight you lift should be roughly 85% of the maximum you could lift. You should lift this weight for a range of around eight reps. If your goal is getting lean or staying that way, start lifting heavier.

You Don’t Look for Added Sugar in Your Foods

Think you’re doing your body good with that fat-free, berry-flavored Greek yogurt? You aren’t. Here’s an easy way to determine if your food has added sugar in it – if it comes in a package. Even things you think are “healthy” – energy bars, yogurts, jerky – can have lots of added sweeteners. Do your due diligence, scrutinize labels and ingredient lists, and avoid added sugars.

RELATED: Why Fitness Professionals Shouldn’t Eat (or Sell) Energy Bars

You Eat Out a Lot

I frequently ask my clients to grade themselves on nutrition. They love to show me their food journal with their egg whites for breakfast, salad for lunch, and fish and veggies for dinner. But then the weekend rolls around and it’s time to eat out.

“[I]f you are going to lift to lose weight, then the weight you lift should be roughly 85% of the maximum you could lift. You should lift this weight for a range of around eight reps.”

When eating out, planned meals turn in to unplanned meals. If you eat out frequently (more than three times per week), it’s much tougher to lose weight and keep it off. A recent study published in Public Health Nutrition found that dining out led to “significant increases in energy, sugar, saturated fat, and Na (salt).” Additionally, the study found that people who eat out at restaurants eat on average 200 calories more per day than those who eat at home.

RELATED: Calculate How Much You Burn and Avoid Unwanted Calories

200 calories might not sound like much, but extrapolate that from a daily to an annual basis and you’re talking about 73,000 calories or 21 pounds of fat. Eating out equals the wrong types of food and too much food in general. Eat out infrequently and you’ll be healthier, leaner, and richer.

You Don’t Have Support

Take an honest look at those you spend time with personally and professionally and see if there are changes you can make in your lifestyle. For example, instead of joining your coworkers who eat out every day, pack a healthy lunch. When it comes to family, changing habits can be tougher, so you will need to ask them for support. If all else fails, join support groups, find mentors, or hire the right professionals.

RELATED: Results: How to Live at Your Goal, Instead of Visit It

You Aren’t Addressing the Emotions Around Your Eating

For some years we’ve had a growing obesity epidemic in this country. I have seen solutions proposed from changing food labels, to instituting fat taxes, to federal programs to get kids exercising. I have never once heard any high-level political or industry dialogue around the emotional constructs behind being overweight or obese.

Addictions have a physical component, but they also have roots in our emotions. If you’re heavy, it might be time to look beyond exercise and diet and dig deeper into the whys behind your compulsive and emotional eating.

LEARN MORE: 4 Things Other Than Food You Might Be Craving

The Best Way to Lose Weight and Keep It Off

Losing weight and keeping it off is about facing discomforts. The best exercises for losing and keeping it off are hard and uncomfortable. Period. Similarly, there aren’t ways to literally or figuratively have your cake and eat it too.

“If you’re heavy, it might be time to look beyond exercise and diet and dig deeper into the whys behind your compulsive and emotional eating.”

Deep down, we all know the fat-free brownies and six-minute ab programs are lies. They are harmful in that they are diversions from the truth. There’s only one way to the mountaintop and it’s through the journey of introspection.

Find the ability to go running when you don’t feel like it. Find the way to pick up the apple instead of the junk food. Yes, keeping weight off is about metabolism, exercise, and the right nutrition. But mostly, it is about awareness of self and the willingness to get uncomfortable.

References:

1. Alex Hutchison, “Running V. Walking For Weight Loss,” Runners World, Dec 2012.

2. PT Williams, “Greater weight loss from running than walking during a 6.2-yr prospective follow-up,” Med Sci Sports Exerc, 45(4) (2013):706-13. doi: 10.1249/MSS.0b013e31827b0d0a.

3. “Exercise For Weight Loss: Calories Burned in 1 Hour,” MayoClinic, Dec 2011.

4. BE Ainsworth, et al., “2011 compendium of physical activities: A second update of codes and MET values,” Medicine & Science in Sports & Exercise. 43 (2011):1575.

5. Binh T. Nguyen and Lisa M. Powell, “The impact of restaurant consumption among US adults: effects on energy and nutrient intakes,” Public Health Nutrition, 17(11) (2014) 2445-2452.

6. Tara Parker-Pope, “Lifting Heavier Weights to Slim Down” New York Times, April 5, 2010.

Photos courtesy of Shutterstock.

The post 7 Reasons You Aren’t Losing Weight (or Keeping It Off) appeared first on Breaking Muscle.

Why I Threw Out My Scale

With my personality, I can get slightly obsessed with the numbers. There were many days that I would be having a great day thinking I was cute and looking good. Then, I would step on the scale, see a higher number than I thought would appear, and start a tailspin into negative self-talk that had me concluding I was fat and not good enough.

The crazy part was that all of this madness could start from a difference on the scale as little as half a pound. A half-pound! Eight stinking ounces! You know what weighs a half-pound? Water weight, some big bling, or a good bowel movement. Seriously, I know that a half-pound is insignificant, but back in the day I would let that number determine if I was going to have a good or bad day.

10 Signs Your Scale Is Telling You Lies

While I no longer own a scale or worry as much about weight (unless we’re talking deadlifts), I know it can be hard to acknowledge you’re doing the right things on your journey towards health, if the scale isn’t backing you up. Here’s a list of reminders that you are on the right track, even if the scale isn’t budging.

1. Your Dishwasher and Silverware Drawer Look Different

When I was eating more processed foods I had no problem eating a bowl, or three, of cereal for dinner. This led to a dishwasher full of bowls and a silverware drawer devoid of spoons. Now that I’m eating more whole foods, my meals are more balanced and the dishwasher now boasts a mix of plates, bowls, spoons, and forks. It’s almost like I finally grew up.

2. Your Clothes-Drying Rack Is Overflowing

During a week when I’ve skipped workouts, my drying rack can be fairly barren. However, when I’m hitting all my scheduled workouts I have to double up on some of the arms of my drying rack. I love walking into the garage and seeing a full rack. It brings me a sense of accomplishment.

3. You’re Setting Personal Records

Whether it’s your run times dropping or your max snatch increasing, when you are working out consistently, you are bound to set new records.

4. Your Clothes Are Fitting Better

Disappointed with the number on the scale, but you’ve been honest with your nutrition and hitting all your workouts? Go ahead and pull that dress out from the back of the closet and give it a go. You might be surprised. Your belt size could be changing, too, so have a hammer and nail handy just in case you need to add extra holes.

5. You’re Gaining Muscle Definition

If you’ve added strength training into your routine and aren’t seeing a change on the scale, don’t worry. We all know that muscle is denser than fat, so you might be smaller even though you weigh the same. So go ahead, flex your guns and admire your new biceps or stand on your tippy toes and check out your calves. It is okay to be proud of the hard work you are putting in.

6. If You’re Lifting, Your Vascularity Has Increased

That means your veins will be more prominent due to a reduction of subcutaneous fat. This one’s definitely a personal preference as to whether you think this it’s a good or bad thing – but I personally think it’s pretty cool.

7. Your Bank Account Has Grown

This happens because you’re prepping more food and eating more meals at home. Before I realized how important nutrition was, I would eat lunches out with co-workers four or five days per week. Now I do a huge food preparation session on Sundays and pack my lunches almost every day.

Typical work day lunch and snack.

During my food-prep frenzy, I also prepare enough food to cover most of my dinners. This saves me from giving in to Chipotle (mmm, Chipotle) when I’m headed home from the gym at 8:00pm. On average I was spending ten dollars per meal when I ate out. Now, over the course of a week, I save about eighty to a hundred dollars in comparison. That savings gives me a lot of wiggle room to buy some high-quality groceries.

8. You’ve Become More Confident

When you are taking care of yourself you feel better about yourself and like yourself more. This can come through in the way you carry yourself. Maybe you’re walking more erect with your head high and willing to make eye contact with people. Or maybe your confidence comes through in putting yourself first. This could include asking for the office space you deserve or telling someone “no” when you don’t want to do something.

9. Your Social Circle Has Changed

I’ve got great, non-gym friends, but the more time I spend at the gym and working out with the people there, the more those sweat buddies become my fit fam. It makes sense given the similar interest and the fact that everyone is willing to consider a hard workout a fun Friday night out.

10. Other People Are Noticing Changes in You

This could be a change in your attitude or a change in your appearance. When you’re working out regularly, your confidence increases and with all those endorphins bouncing around you’re bound to be a happier person. People will notice, and appreciate, that change.

People will also start to take note of physical changes. When we look in the mirror day after day we can overlook all of the minor changes taking place. But friends and coworkers who aren’t studying us as closely as we do ourselves will notice that your pants are getting a little baggy or that you’re now willing to wear short-sleeved shirts. Go ahead and start practicing accepting compliments now.

The Take-Away

Weighing ourselves as a way to measure progress has been drilled into us for years. While it can be an indicator of a changing body, it does not need to be the sole dictator of our happiness. You have to be honest with yourself about your nutrition and the work you’re putting in, but if you are on point with those factors and not seeing a change in the numbers, don’t let it discourage you or change your self-worth.

Part of our journey towards being healthy is being kind to ourselves. So find another way to measure your progress and embrace the changes you’re making.

Photos 1&4 courtesy of Shutterstock.

The post 10 Signs Your Scale Is Telling You Lies appeared first on Breaking Muscle.

But I also understand the need to escape sometimes and either get away outdoors or go “inside yourself” with something meditative like yoga. (Sorry for all this innuendo. I’m currently reading Fifty Shades.) When it comes to weight loss, however, I think enlisting group support is crucial to success whether it’s joining a class, finding a workout buddy, or posting challenges and results on Facebook.

I’m in the process of applying for a PhD in Positive Developmental Psychology so I’ve been reading up on practical applications that facilitate human flourishing. One thing I found fascinating was the idea that social support has been proven to contribute to physical health. (For more info, see Applied Positive Psychology: Improving Everyday Life, Health, Schools, Work, and Society.) Friends and family can provide ongoing encouragement and confidence building, particularly when motivation has waned. They can also help with feedback and advice regarding one’s progress toward fitness goals.

Plus, there is another reason that group fitness is an ideal environment for weight loss: social comparison theory. Essentially, it means that some people will do better and some people will do worse in a group setting. HOWEVER, both variations can be motivating.

Comparing yourself to others in a weight loss group, you can either think, “Hey, if she can do it, then so can I” or “I’m so awesome because I did better than her!” Seeing superior performers in your group make greater results seem achievable and seeing inferior performers makes you proud of even minor progress. It’s a win/win.

Coming back from summer vacation with a few extra pounds a few weeks ago, I thought it was definitely time to reel it in. And knowing that social support is helpful, I started an eight-week weight loss challenge including all of my classes. I figured I probably wasn’t the only one struggling with post-BBQ belly.

I brought in my Eatsmart Precision Plus electronic scale and my Omron Body Fat Monitor that I got for thirty dollars on Amazon and offered to test people’s body fat on a weekly basis. (I also acknowledge that there can be a four percent margin of error with this type of electrical impedance device, but it’s faster, easier, and cheaper than throwing everyone in a dunk tank.) I also called around and got some generous sponsors to donate prizes for our top two winners (eliminating myself from being able to win the goodies, of course.) Z.E.N. Foods is donating five full days of meal delivery to one winner and California Chef Services is donating two hundred dollars of food delivery for the other winner. Both are delicious, calorie-controlled food delivery services ideal for anyone trying to lose extra weight or maintain their hard-won svelte figure. Not bad, right?

Each week, I also post new weight loss tips on the wall such as “eat within thirty minutes of waking” or “use cold therapy to speed body fat burn and increase lean muscle.” A little bit of advice is posted and more likely absorbed without being too overwhelming.

We’re now on week four and almost three dozen people are participating in this challenge. What’s wonderful is that people are really gaining momentum and enthusiasm for their efforts when taking measurements every week. Plus, everyone is more social and making new friends because I added this new element to my classes. (I’m personally down six pounds and two percent of body fat. Go me!)

So if you’re currently trying to lose a couple “happy” pounds, embrace your friends, family and group classes to help you along.

Photos courtesy of Shutterstock.

The post The Numbers Game: Why Losing Weight Is Easier in Groups appeared first on Breaking Muscle.

Fact 1:

If looking to drop body fat to assist in making weight, consuming carbohydrate within four hours of exercise will limit lipid oxidation and usage. This is compounded if the carbohydrates are rated highly on the glycemic scale as insulin attenuates lipolysis so much that it appears to limit fat oxidation.

Lesson: If looking to drop fat don’t eat quick acting carbohydrate too close to training.

Fact 2:

While there is some evidence to show fat oxidation is improved in conditions of limited carbohydrate availability it is also important to note this same condition also increases the rate of potential amino acid oxidation, meaning if you are relying on fasted training to boost fat loss you are likely going to cause muscle wastage too. If your goal is making a certain weight to perform it is unlikely you are going to want to diminish force production at the same time.

Lesson: Make sure to keep the intensity low during fat cutting workouts, otherwise you may cause muscle wastage too. Evidence shows that above intensities of 65% Vo2Max carbohydrate utilization dominates while fat oxidation decreases. Bodybuilders have known this for years – walking and other very low intensity exercise is best for getting shredded while preserving precious muscle mass.

Fact 3:

Interestingly, as moderate intensity exercise becomes longer in duration the rate of fatty acid oxidation seems to increase while showing a corresponding drop in carbohydrate usage. Current research is showing that lipid activation is increased during training if not supported by carbohydrate intake as traditionally thought. However, given that protein breakdown may occur under such situations it is recommended to increase or supplement protein intake.

Lesson: To prevent muscle wastage you can supplement Branched Chain Amino Acids (BCAAs) or use a long lasting protein blend including casein during training.

Fact 4:

By splitting training sessions up there is an opportunity to increase fat burning even more. Fat storage increases as the day goes on but it is possible to continue fat utilization and minimise fat storage by continuing to encourage the body to work later in the day when fat storage is usually at it’s highest.

Lesson: Minimise fat storage by splitting workouts into two halves performed morning and night.

Fact 5:

The tradition of early morning, fasted, moderate intensity cardiovascular activity has been shown to positively influence fat use. Given the lack of a possible pre-workout carbohydrate meal, the low availability of blood sugar for the exercise session is more likely to enhance adaptation of skeletal muscle and insulin sensitivity while, as explained before, maximizing fat oxidation.

Lesson: Make morning sessions easier and save the hard sessions for later in the day once you’ve topped up your fuel tank.

CONCLUSION:

If you’re looking to drop fat the best route is early morning, moderate intensity cardiovascular work. By limiting your carbohydrate activity and forcing your body to use fat stores you encourage your body to burn fat more effectively. If you’re worried about muscle wastage supplement BCAAs into your water bottle for during the workout. Hard, intense sessions are best saved for later in the day when your energy stores have been increased during the day.

The post What Fighters Know That You Don’t: 5 Facts for Losing Fat appeared first on Breaking Muscle.