No other method produces such fundamental and externally visible changes to our appearance.
Researchers from University of Virginia published a paper in 2008 composition in the journal of Medicine & Science in Sports & Exercise, on the effects of exercise training intensities on abdominal visceral fat and body. In their study the researchers worked with twenty-seven middle-aged (51+/- 9 years) obese women who had metabolic syndrome and compared two exercise modalities: one at a low intensity, and the other at a high intensity above the lactic acid threshold (something that is achieved with the New Element Training method). Both groups burned exactly the same number of calories during their exercise sessions, 400 cal/session, and exercised the same number of times. So the total number of calories burned during the exercise was the same among the two groups. Upon the completion of the study the group that exercised with the low intensity showed no changes on their body fat composition. However, the high intensity group showed significant reduction in their abdominal fat and overall body fat composition even though they had less total ‘gym’ time compared to low intensity group.
This study demonstrated that the calorie-in-calorie-out approach did not work in ~50 years of age obese women with the metabolic syndrome. Otherwise, there would be no difference between the two groups of women.
Many women reaching that age group could attest to this. While at younger age they used to eat well, exercise and have a fairly lean physique. Now they still eat well and do the same exercises, but the body does not respond in the same way it used to.
Fat loss approaches that emphasize calorie counting diets will fail in the long term because hunger will always win.
We have a genetic predisposition to be lean. After all, when did you see an obese wild animal? Wild animals may put on a little extra weight just before winter so they have energy in the form of fat during a time when carbohydrates are not as abundant. Our body has developed this mechanism so we can store the least abundant macronutrient, carbohydrates, for future energy needs. This process works perfectly well when we live congruent with our physiology and the environment. However, consuming loads of carbohydrates with every meal and eating processed foods with numerous additives, courtesy of the food industry, can really throw our hormones out of balance.
Insulin, Epinephrine and Lipase:
High intensity exercise, such as New Element Training method, causes the body to carve deeply into the largest muscles' glycogen reserves (carbs). As the body works to replenish these glycogen stores post-workout, it becomes more insulin-sensitive, which means less dietary glucose gets converted to body fat. Insulin response plays an essential role in fat loss. Even when calories are being restricted, high levels of insulin will cause glucose to be converted and stored as body fat. Unless insulin levels are managed by high-intensity exercise or carbohydrate restriction, individuals may find it almost impossible to shed body fat.
[box] A quick fact: eating two slices of whole wheat bread may increase the blood sugar level more than two table spoons of pure sugar![/box]
Lipase is another key component responsible for mobilizing stored body fat for energy. This hormone is sensitive to insulin and epinephrine (adrenaline). Epinephrine acts as the on switch, starting the process of fat breakdown while insulin works as the off-switch, stopping the process. When high intensity strength training is performed our blood sugar dips down, hence lowering our serum level of insulin. When the intensity is high the body will also release epinephrine. These two factors combined creates an ideal environment for lipase to start the process of mobilizing body fat for energy. This chain of events occurs even without a calorie deficit.
Consult a qualified nutritionist for dietary advice that is right for you. At New Element Training we believe in a diet that is based on whole foods. Emphasizing foods that are composed of a single ingredient. Keeping foods with high glycemic index under control (e.g., wheat based products, other grains, sugar and fructose rich products and fruits, etc.), eating lots of different vegetables and nutrient dense foods (e.g., wild seafood, meats from organic, pastured animals, nuts, etc).
Combine the above exercise principles and these rather simple dietary guidelines and observe your body transform into its ideal body composition. You will be losing body fat and adding muscles without needing to count calories and exercising for only one or two 30 minutes sessions a week!
Give us a try today! Click here to book your complimentary trial session.
(1) D.L. Ballor, V.L. Katch, M.D. Becque, C.R. Marks, "Resistance weight training during caloric restriction enhances lean body weight maintenance." American Journal of Clinical Nutrition 47, no. 1 (1988): 19-25 link
(2) S.B. Heymsfield, D. Gallagher, D.P. Kotler, Z. Wang, D.B. Allison, S. Heshka, S, "Body-size dependence of resting energy expenditure can be attributed to nonenergetic homogeneity of fat-free mass". American Journal of Physiology - Endocrinology and Metabolism 282, no. 1, (2002): E132–E138. link
(3) W. Kieser, Full Strength: A Training Handbook for a Strong Back and a Healthy Body (CRC Press , 2001).
(4) D. McGuff and J. Little, Body by Science (McGraw-Hill publishing, 2009).