The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Always in the Action Severed Ties's Avatar
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    New study on low carb diets.

    Public release date: 12-Nov-2004
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    Contact: Grace Baynes
    press@biomedcentral.com
    44-207-631-9988
    BioMed Central

    Very low-carbohydrate diets work for men and upper body fat
    Scientists say that low carbohydrate diets, like the Atkins and South Beach Diets, may actually be the best option for men who want to slim. New research, published this week in the Open Access journal, Nutrition & Metabolism, shows that over 70% of men lost more weight and fat on a low carbohydrate diet, despite eating more calories.
    Jeff Volek and colleagues, from the University of Connecticut, also show for the first time that a low carbohydrate diet is much more effective in losing fat from the stomach and chest. Upper body fat carries "a greater health risk than fat stored in other regions of the body," say the authors. They found that fat loss in men was three-times greater in the trunk area, when they were on a low-carbohydrate regime compared to the low-fat diet. Nearly all participants in the study (12 of 15 men and 12 of 13 women) lost more fat on their upper body on the low- carbohydrate diet.

    Fifteen overweight or obese men, and thirteen women, were randomly assigned to a very low carbohydrate diet or a low fat diet. After fifty days, they were switched to the other diet. 11 of the 15 men did better on the low carbohydrate diet, six lost greater than 10 lbs more on the low carbohydrate diet, and one subject lost almost 25 pounds more. Similar results were found for women although the results were less dramatic.

    Volek and colleagues also looked at whether weight and fat loss were affected by what order the diets were done in. Their data seem to favour undertaking a low carbohydrate first, suggesting that those who have concerns about long term 'low carb' diets could follow a low carb diet first followed by a low fat diet.

    There is much debate about the health implications of long-term use of low carbohydrate diets. Volek's lab, whose work is the first-ever to be funded in part by the Robert C. Atkins Foundation, has previously shown that low carbohydrate diets improve cardiovascular risk factors.

    For more information about low carbohydrate diets read the review by well-known endocrinologist, Samy McFarlane, in Nutrition & Metabolism. Dr McFarlane reviews the new book, 'Atkins Diabetes Revolution', by Mary C. Vernon, M.D. and Jacqueline A. Eberstein, R.N. McFarlane and co-reviewer Surender Arora, M.D. found the book "sufficiently convincing to make us believe that some form of low carbohydrate intervention is worth investigating and should be considered by practitioners. The highly negative un-scientific response of critics, if anything, encourages us in this direction."

    This press release is based on:

    Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women Volek JS, Sharman MJ, Gómez AL, Judelson DA, Rubin MR, Watson G, Sokmen B, Silvestre R, French DN, and Kraemer WJ. Nutrition & Metabolism 2004, 1:12 (9 November 2004)

    The article is freely available at http://www.nutritionandmetabolism.com/content/1/1/12.
    "Your bench makes Jesus cry." -Shark

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  3. #2
    Senior Member Manveet's Avatar
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    Correct me if I'm wrong, but is this the first study published indicating that low carb diets result in more overall fat loss than low fat diets? Most other studies merely indicate that participants lost more overall weight (which could easily mean just more water).
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


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  4. #3
    Always in the Action Severed Ties's Avatar
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    Correct, I want to try and find the actual body comp changes for the study but this is the first study to my knowledge that looked at low fat vs low carb while tracking calories consumer by participants as well as fat and weight loss.

    The first thing that stood out to me is....

    "New research, published this week in the Open Access journal, Nutrition & Metabolism, shows that over 70% of men lost more weight and fat on a low carbohydrate diet, despite eating more calories. "

    The Second thing which I observed when I was doing my macro nutrient experiments last year but was never able to find any research on....

    "Jeff Volek and colleagues, from the University of Connecticut, also show for the first time that a low carbohydrate diet is much more effective in losing fat from the stomach and chest"

    ST
    "Your bench makes Jesus cry." -Shark

    This is 10% luck, 15% skill, 20% concentrated power of will, 5% pleasure and 50% pain, and 100% reason to remember the name...

  5. #4
    Senior Member Manveet's Avatar
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    I'm still a bit skeptical.

    I mean I could understand the low carb group losing more fat if they were eating the same number of cals as the low fat group, but considering the fact that they were eating more cals, it just doesn't seem to make any sense, well at least thermodynamically.(spl)
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


    Richard Dawkins


    "Bah. You know I hate poor people."

    Paul Stagg

  6. #5
    Panic Prone waynis's Avatar
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    umm... were they exercising at the time? HOw much weight that they loss was actually fat? Adkins has proven to lose body weight but how much of that weight is actually fat and not just water and muscle. I wish the adkins fad would die already. Becuase of him people don't eat carbs and never have energy, always have headaches, lose muscle mass, can't get bigger. The negatives go on and on
    Never Giving In.

  7. #6
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    Quote Originally Posted by waynis
    HOw much weight that they loss was actually fat?
    It doesn't give specific numbers, but it does say that the low carb group did lose more FAT (not just weight) than the low fat group.

  8. #7
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    i'm curious... there's quite a few studies also that actually show that on the Atkins diet you actually lose LESS muscle than any other diet. i've read quite a few studies that claim this to be the case. of course, this is for the AVERAGE person who ISN'T heavily weight training, as this community is. for those people i don't know that Atkins, or continual low carb is the best answer because of the muscle/protein teardown... anyway... interesting article.

  9. #8
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    Any studies on switching to a diet with complex slow burning carbs? wheat and such? also I would think that a low fat diet would essentially mean a low calorie diet since cutting fat out would drastically reduce calorie intake....

    severed ties, I took lots of the info you gave in your posts in "I'm cutting. Should I still have cheatdays every weekend?" in diet and nutrition... I've only been cutting now for about 4 days and I definetly see a diff. we'll see what the next few weeks have in store.....
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  10. #9
    The Big Wang
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    WELLL...
    this just in..
    Low-fat plans seem to work better at keeping weight off.

    http://www.cnn.com/2004/HEALTH/diet.....ap/index.html
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  11. #10
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    They studied 2,700 people who entered the registry from 1995 through 2003. Their average age was 47, most were women, and they had lost an average of 72 pounds initially. Doctors compared their diets to see whether one type or another made a difference in how much weight they had lost and how much they had regained a year later.

    All reported eating only about 1,400 calories a day



    ???????? correct me if I'm wrong but wouldn't someone eating 1,400 Cal a day eventually stop losing weight due to starvation response.....
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  12. #11
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    Quote Originally Posted by ozzyman
    Any studies on switching to a diet with complex slow burning carbs? wheat and such? also I would think that a low fat diet would essentially mean a low calorie diet since cutting fat out would drastically reduce calorie intake....
    Cutting out any macronutrient can decrease caloric intake quite substantially (why you would want to drop protein is beyond me, but there's some odd ducks out there so you never know...). Take a look at the typical Western diet though (or what the diet SHOULD look like based on recommendations by the food and drug administration...) and chances are it's already fairly low in fat. Therefore, cutting out carbs will actually have a larger impact on calories even though they are only 4 cals/g because we, as a society, eat so much more of them. However, it's not like someone on an Atkins-type diet couldn't eat 5K cals/day, so you still have to monitor your portions.

    In addition, you should be eating "complex slow burning carbs" anyway, so I don't think there would be many studies done in this area.

  13. #12
    Always in the Action Severed Ties's Avatar
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    Quote Originally Posted by ozzyman
    severed ties, I took lots of the info you gave in your posts in "I'm cutting. Should I still have cheatdays every weekend?" in diet and nutrition... I've only been cutting now for about 4 days and I definetly see a diff. we'll see what the next few weeks have in store.....
    Unless your getting ready for a show you should have cheat days on any diet. The value of them really depends on what method you use to diet. I compete so I use a number of different types of diets throughout the year. When restricting carbs during the week on a CKD, TKD, UD2 or consuming them solely post workout it's more important on these types of diets to have a high carb refeed/cheat day once a week. When using a isocaloric diet with some kind of 40/30/30 or 40/40/20 split because it takes longer for glycogen stores to really become depleted refeed/cheat days are only really needed every once every 2-3 weeks. That said I find a cheat day can help from a psychological prospective so people have more success sticking to a diet longer if they have a cheat day once per week. Conversely cheat days are less necessary in the beginning of a diet so if someone is making great progress they don't have to take one.

    The main idea is to try and make dieting as painless as possible. By never feeling deprived and that you CAN have ANY food you want in an important mindset that brings about success. When you have this mindset you are more apt to make better eating choices NOW because you know you can still have that chocolate cake but you will CHOOSE when you want to slow down your progress to enjoy it. Think about that mindset vs the mindset of your "not allowed to eat that" or you "can't have that" or all the food you enjoy is "off limits" these negative mindsets about dieting will being about failure before you even start. As humans if we think we're deprived of something we desire/crave/think about it that much more. If your thinking about that slice of pizza you can't have every hour your awake instead of CHOOSING to have it at a later time your setting yourself up for failure.

    I'm kind of overlapping into the perception of power in your mind. But if you follow along you should understand that dieting invokes a physiological, psychological, and emotional response in people. The physiological aspects can be handled with a well-constructed diet. The psychological and emotional responses to dieting are programmed in your brain and shaped by your beliefs and outside forces like family, friends, co-workers, media, social standards, perceptions, life style, community...ect. These forces in respect to dieting are in 95% of cases negative.

    Think about it...when was the last time you decided to go on a diet and were so excited and overjoyed that people around you though you had just won the lotto? When was the last time you decided to loss some flab and got so happy you had to start the next day? When was the last time you were watching the game with friends and they gave you a standing ovation for passing on the pizza and wings??? When was the last time that girl at the bar went home with you for asking if she wanted a water also???

    The truth is our society is a big paradox. Everyone wants to have a lean body yet obesity rules as the majority. The real paradox is that should you get off you a$$ and do something like go on a diet you can expect ZERO support from those around you. In fact the majority of the time you can expect several jokes to be made at your expense and count on your co-workers to drop by your cubical to feed there gluttonous bodies with McDonald, and Krispy crèmes. These are the things your up against on a diet.

    Ever wonder why so many obese people say they feel helpless at losing weight? Well in a sense they are. Information that addresses the physiological aspect of dieting is widely available and most obese people understand why they are obese yet claim they feel powerless. Will power is one method of overcoming the obstacles set by your psychological and emotional response to dieting. The truth is few people have the will power necessary to overcome these states. Which is why people who put on a very large amount of weight tend to never take it off.

    The solution is in the power of perception or keeping your personal power while on a diet. This technique is also called "reframing" because we are going to take a step back and change the way we perceive dieting. Take a moment to think about this. In what situation do you KEEP your power and/or control on a diet?

    1- When you want to lose a few pounds so you go on some diet you found on the internet by some guy who says your not allowed to eat foods that start with the letter "T","C""I","M" and "S". Additionally you can't consume carbs after 3:27pm and the only carbs your allowed are only those native to tropical rain forests. Lastly be sure not to over eat the foods that are allowed or you will still get fat! So to make sure you don't over eat we have this algorithm, which you put your scale weight into and compute this magic number, which is your maximum allowed calories per day.

    2- You choose to lose a few pounds to get in better shape so you do some research on what diets are successful, why they are successful, and how you can fit some of these ideas and concept into your life. From your past experiences and research you have a good idea of how many calories you should be consuming per day. You look at your schedule to determine how many times per day you can feasibly get the time needed to eat a meal. You then organize an eating plan with the proper calories of the foods you both like and know are conducive to your goal. Should you want to eat something that isn't conducive to your diet like ice cream YOU decide if want to have it this moment or sometime later because you are pleased with your success and don't want to compromise maximum results yet.

    In situation 1 you have zero power in your diet, you’re in a "food prison" constructed by someone else who is dictating how, what, and when you eat. If you have quite a bit of fat to lose you’re going to be in food prison for months or maybe even years! The scariest part is that the majority of people don't even realize this is happening!

    Beliefs are formed over time both consciously and subconsciously so logically we don't make all these connections and see what is really doing on in our minds at a subconscious level. The simple fact is humans are respond to stress logically and emotionally. Logically there is nothing wrong with a diet. A diet as far as we are concerned is simply a brief period of calorie restriction. However in situation 1 your going to have a huge emotional response to dieting stemming from unseen factors at a subconscious level. This huge emotional stress is going to contribute to food cravings, inability to follow you plan and ultimately failure. Then how will the emotional stress from failing be dealt with?...Often by rebound weight gain from further over eating.

    Athletes are a rare breed because they often poses extraordinary amounts of will power and can push through or over come emotional stress by "keeping there eye on the prize" While this is an important trait for an athlete when it comes to dieting it just shouldn't be this hard!

    In situation 2 you have KEPT all your power because you are choosing to do things on your own terms for your own reasons. You are on a diet not because you have to but rather you choose to, you eat certain things at certain times because you choose to, you may change some things around because you choose to. You may go off it for a meal, an hour, a day, a week because YOU CHOOSE TO. The world is essentially your oyster, as you may want a cheat day to because you deserve it for your efforts thus far or you may be having too much success to want to slow down just yet. The bottom line is though that you have your goal and you are choosing to make decision conducive to that goal. When you look at dieting from this perspective while holding on to your personal power you AVOID all emotional stress you would have subconsciously suffered in situation one.

    As a final note the ideas of personal power and reframing are applicable to many areas of a persons life but I'm applying them to dieting.


    ST
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  14. #13
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    Wow, nice post ST.

  15. #14
    Senior Member Canadian Crippler's Avatar
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    I smell a sticky .
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  16. #15
    Panic Prone waynis's Avatar
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    adkins had a good idea but if you tune his diet a bit I think it would have even more success. MY diet is more like a fine tuned adkins. I eat whole wheat and oats and veggies as my carbs all threw out the day. after 6 i start to limit my wheat and oats. I start to eat veggies since they don't give a insulin spike that would actually harm you. So I eat plenty of carbs so I always have energy yet.. I monitor how much actually turns to sugar or fat. I think if you monitored what carbs your eating and when you can figure how much of them are bad carbs.
    Never Giving In.

  17. #16
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    Quote Originally Posted by waynis
    adkins had a good idea but if you tune his diet a bit I think it would have even more success. MY diet is more like a fine tuned adkins. I eat whole wheat and oats and veggies as my carbs all threw out the day. after 6 i start to limit my wheat and oats. I start to eat veggies since they don't give a insulin spike that would actually harm you. So I eat plenty of carbs so I always have energy yet.. I monitor how much actually turns to sugar or fat. I think if you monitored what carbs your eating and when you can figure how much of them are bad carbs.
    Another advantage to that is you drastically increase your insulin sensitivty over time by digesting slow burning carbs.
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  18. #17
    little man pruneman's Avatar
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    excellent post ST
    The world acording to prune

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  19. #18
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    Excellent post Severed.

    I don't know if you are familiar with the NHE diet by Rob Fegan(sp?), but I follow an altered version of his diet. I have decreased the frequency of the "high carb" meal to about one a week or one every two weeks. BUT, if I feel so inclined, on special occasions I have no problem eating what I want without any guilt. This leaves me feeling very empowered and satisfied.
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  20. #19
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    As much as I enjoyed your post ST (and I feel it is quite valid), I feel compelled to mention my situation as it may be something others can also relate to whilst dieting.

    If I create my own diet, with my own restrictions and my own "power" I find that 9 times out of 10 I will break said diet. Why? Not really sure. Perhaps I don't trust my own judgement. When I follow a diet such as UD2, where the rules are quite stringent I find much great success because it is an "all or nothing" situation. I don't have to rely on variance, I just perform the diet to a T and convince myself that if I screw up, I've wasted a lot of time and energy. I do the same thing with workouts, trusting other people's opinions far more than my own. It may be a problem, but when it comes to dieting, I need to exercise this option.

    I assume there are multiple types of dieters in the world. Some who can flow better when they feel in control and some who require rigidity and a small margin for error. I happen to be the latter.

    In essence, figure out how you succeed and stick with it. Sticking with it is sincerely 95% of any diet. I was far leaner when I knew ****-all about dieting just because I stuck to a basic principle and let time take its course, rather than the quick n dirty methods I've used as of late. I've grown impatient, I guess. Don't let impatience get the best of your diet.

  21. #20
    Always in the Action Severed Ties's Avatar
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    Gal your point is quite valid as some people will succeed better with just being handed something on paper and told to stick to it. In fact I'd probably say in the beginning the majority of people start and succeed this way. However in terms of long term success the majority of people fail because no one is meant to live on an eating plan confined to the restrictions of a piece of paper.

    U2D is a great diet but not something anyone will have long term success with. Even if you drop 100lbs and get to 10% bodyfat...then what? If you go back to eating "normally" you will eventually rebound back to your starting weight. My post is more about the mental aspects of life style change for the long term. In reality very few people will do enough research and enbark on a self constructed diet there very first time around. What I want to drive home though is for long term success you must apply what you learn works into a life style that you can both enjoy and achieve your goals.

    The biggest take home point from my post is that if you want to "re-invent" your body is that it takes a change in life style and that means both the physical way you approach dieting and the mental way you prepare yourself. Visualization is another technique that helps with the mental shift but all I'm saying is there is far more to this word "diet" that people preceive.

    ST
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    This is 10% luck, 15% skill, 20% concentrated power of will, 5% pleasure and 50% pain, and 100% reason to remember the name...

  22. #21
    Journalist galileo's Avatar
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    I'll worry about that when I come to it, lol.

  23. #22
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    I wish they would warn people about the dnagers of low carb on the kidneys. It is quite bad depending on your level of carbs.
    22 y/o out of Puget Sound area of Washington
    6'2", 205 and putting on

  24. #23
    Senior Member muscle chic's Avatar
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    It really comes down to calories in and calories out for maintaining a healthy weight. If you're concerned about being healthy not just at a normal weight then you need to make healthy food choices within the calorie range for your body. Carbs are healthy and give needed nutrients to the body. I think man made stuff is crap(like cake). Natural foods from earth are best.

  25. #24
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    this thread is so old....
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  26. #25
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    I coulda told you this just from personal experience. The ONLY thing that works for me burning fat/losing weight is cutting my carbs down dramatically. And it works without fail...
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