Fasted vs. Fed Cardio for Fat Loss: Which is Better?

/
Fasted vs. Fed Cardio for Fat Loss: Which is Better?

Rationale for fasted cardio for fat loss

A common strategy among those competing in aesthetic sports (e.g. bodybuilders, fitness competitors etc.) and those competing in weight class sports (e.g. boxing, wrestling, judo etc.) is to perform cardiovascular exercise after an overnight fast, waiting until after the exercise bout to consume breakfast. The basic premise for this practise is that low levels of glycogen (and/or glycogen depletion during the exercise bout itself) and insulin, shift energy utilisation away from carbohydrate for fuel, thereby allowing greater mobilisation of stored fat that can be used for fuel (fat oxidation).

Read More

Video Presentation: Recognising & Avoiding The Plagues of 'Broscience'

/

Screen Shot 2013-11-25 at 21.06.27This month's post is another video. This time, it's one of me delivering a presentation rather than interviewing a fitness industry professional.

The presentation was recorded just over a month ago in London for the ISSN Diploma in Sports & Exercise Nutrition organised by Laurent Bannock of www.guruperformance.com.

Given the caliber of guest speakers, as well as Laurent himself, it was a privilege to talk in front of an audience who share an enthusiasm for nutrition. For anyone looking for an evidence-based qualification to pursue, I'd highly recommend the looking into the course as it perfectly bridges the gap between a degree and becoming a solid practitioner.

In the presentation, I discuss the tools available for recognising and avoiding 'broscience' and talk through some popular examples in the fitness industry, picking them apart from several angles.

Topics include:

1. Biosignature Modulation

2. Carb Back-loading

3. Metabolic damage

4. Pre-bed casein

I hope you enjoy it as much as I did putting it together...

Edit: the video has been removed by the user. Not to worry, here's a link to a PDF version of the slides.

An Objective Review of the Men’s Fitness 12 Week Body Plan

/
An Objective Review of the Men’s Fitness 12 Week Body Plan

Over the past few months I’ve been asked numerous times about my thoughts on the Men’s Fitness 12 Week Body Plan (12WBP). Given the heavy marketing behind it, I already knew its general premise, but never enough to properly comment. Luckily, a former client of mine sent me a copy so I gave it a read. Given its popularity, I thought I’d drag the book through the rigours of science and see if it can make it through the other side in one piece.

Read More

Science vs. Broscience: a matter of economy?

/
Science vs. Broscience: a matter of economy?

Many of you will have heard the term broscience thrown around over social media and have a gist of what the term stands for. Everyone who has been involved in the pursuit of muscle gain and/or fat loss would have been guilty of broscience at least once in their lives; I certainly have. As such, the purpose of this article is to try and sum up the differences between science and broscience. In doing so, it will hopefully convince you that some of the things you’re currently doing in order to reach your body composition goals are pointless or ‘bro’. The elimination of these unnecessary practices will therefore make your life easier with respect to attaining whatever goal(s) you may have. To keep this article short, and because I’m a nutritionist, this article will focus primarily on aspects of nutrition, as opposed to the training side of things.

Read More

An Objective Review of John Kiefer’s Carb Back-Loading (Part 2)

/
An Objective Review of John Kiefer’s Carb Back-Loading (Part 2)

The Limitations of CBL

Some general concerns with CBL

Firstly, I don’t think that eliminating carbs all day is needed for most people, and is potentially detrimental to some, especially those who generally don’t feel good on low carbs, or athletes with high carb requirements. Given the requirement to train in the late afternoon/early evening, CBL is also not practical for those who train in the morning or afternoon. However, Kiefer does address this issue and adapts CBL for people who have work/family commitments that would clash with early evening training. To me, this somehow contradicts all what is said in the rest of the book with regards to physiology and circadian rhythms.

Read More