This week I’ve got no fancy introduction. I’ve got no “journalistic hook.” You see, I recently had an “ah ha” moment that I’ve simply got to share with you. And here it is…

Exercise doesn’t work.

Now that might sound shocking coming from a guy with big biceps and 8% body fat; from a guy that recommends lots of exercise, at least 5 hours per week.

So if this all seems incongruent, I guess I should qualify the statement above. I guess I should have probably said:

Exercise, ALONE, doesn’t work.

My Wake-Up Call
My coming to this realization wasn’t an easy process.

I’ve been working with clients for over 15 years now and although I always knew that diet was an important part of the training equation, I also always harbored some subconscious notion that if I worked my clients hard enough, their lack of dietary effort would be overcome by my super-effective training programs.

Sure, I wanted them to eat well. But if they didn’t (more like, wouldn’t), somewhere deep inside it seemed ok. I figured in the battle of training vs. diet, training would win.

Now, I never said this aloud. However, somewhere I’m sure I felt it. So it wasn’t until I was slapped in the face with some cold, hard, objective data that I realized how wrong I’d been.

The Texas Study
These data came in the form of a study I recently worked on at the University of Texas.

In this study, nearly 100 initially sedentary participants either stayed sedentary (about half of them) OR began exercising (the other half). They exercisers were given a program to follow that added up to about 5 1/2 to 6 hours of activity per week and that lasted for a total of 12 weeks. The non-exercisers did nothing for the 12 weeks except show up for measurement sessions.

These individuals, as stated above, did no exercise before the study began. As a result of this sedentary lifestyle, they averaged between 35% and 40% body fat (according to DEXA scans).

Once the study began, the training group gathered together for 3 weight training sessions per week and 2 group exercise / interval sessions per week. All the training was designed by myself and overseen by a weightlifting coach and group exercise coach. So there was a pretty high level of quality control there.

Now, it’s important to note that we didn’t alter the participant’s eating at all. And we did this on purpose. We wanted to test the effects of exercise alone - without diet. In other words, the question became:

“Without a dietary intervention, can exercise alone reshape a person’s body?”

At the end of the 12 week study, we got our answer:

“Not so much…”

That’s right, when analyzing the data, I was shocked to find that even with 3+ hours of training per week with a weightlifting coach and 2+ hours of training per week with a body-weight circuit instructor didn’t really work. The formerly sedentary participants didn’t do much better than their couch-sitting counterparts.

That’s right, without dietary control, 12 weeks of high intensity training produced a fairly disappointing 1% loss of body fat. In terms of raw data, the participants lost only 1 pound of fat and gained 2 pounds of lean vs. the placebo group.

Frankly, that sucks.

The Machete Perspective
Now, imagine you’re overweight (about 38% body fat) and you decide to take the plunge, to hire a personal trainer, and to get in shape for perhaps the first time in your life.

So, you decide to buy a training package, one that contains 60 sessions (5 sessions per week for 12 weeks). The cost, per session, is 50 bucks, the going rate. So you plunk down 3 grand and start your initial 12 week fitness journey.

You don’t expect big things…you just expect to start moving in the right direction. So you’re patient. You attend all your training sessions, you get to know your trainer really well, spending over 60 hours with him or her. You stay off the scale, not wanting to jinx yourself.

Then, at the end of the 12 weeks, you weigh-in.

Body weight
You were overweight, obese in fact, to start with. Well, if you simply exercised (without changing your diet and following the protocol above) you now weigh one pound more!

About to go crazy, your trainer talks you down off the cliff. You probably gained a lot of muscle while losing a lot of fat, he or she says. So it’s time to do a body comp test.

Fat weight
Ok, here’s the moment of truth. You’re sure there must have been some fat loss. Drumroll please…

If you followed the protocol from above, you’re down one, uninspiring, unnoticable pound of fat.

“What the heck!? Can I NOW be pissed?”

Lean weight
Because you weigh one pound more, and lost one pound of fat, that means that your formerly sedentary butt put on 2 lbs of lean mass.

That’s nice and all. But that wasn’t the goal! You wanted to lose fat. This is when your anger kicks in.

So, you spent 3,000 bucks and 60 hours working your ass off in the gym. And your ass didn’t change one bit! Is it time to grab a machete and take that good for nothing trainer’s head clean off?

It’s Not A Fluke
Now, when I first saw these data, I thought they were a fluke. I got the research team together on the phone and chewed them out. There must have been a data mix-up.

I mean, seriously, 12 weeks of hard training and only one pound of fat lost vs. no training at all. Was this some sort joke? Did they screw up the data collection? Did the research participants skip out on sessions? What was the deal?!?

Despite my insistence, there were no errors. The participants showed up. They trained hard. The data were collected properly. The participants just didn’t progress. And, for the first time, I started asking the question honestly.

Can a solid training program alone get people into great shape?

Note I said “solid” training program. In the past I figured people weren’t getting results because their training program was awful and perhaps so was their diet.

But, as a result of this new study, a study in which the training protocol was solid, the answer appeared to be no. A solid training program alone wasn’t enough to get people into great shape.

Other Research Support
With a new sense of purpose, I started digging around in the research. And I quickly found another recent study suggesting the exact same thing.

This study, published in the April 2008 issue of Nutrition and Metabolism, demonstrated that after 10 weeks of training (3 endurance sessions and 2 strength sessions per week - the flip flop of our study), 38 previously overweight, sedentary subjects also saw minimal changes in body composition with training.

Body Weight
In this study, neither the control (no exercise) group or the exercise group significantly changed their body weight. Both groups saw about a 0.6lb loss in body weight on average. But again, neither change was significant.

Fat Mass
When it came to fat mass, the exercise group lost 2.4lbs while the control group lost 0.9lbs. This means that the 50 exercise sessions lead to a mere 1.5lb fat loss vs doing nothing. Better than a kick in the teeth, I guess. But not all that stellar.

Lean Mass
The exercise group grained 1.7lbs of lean mass while the control group gained 0.2lbs of lean mass. This means that the 50 exercise sessions led to a 1.5lb gain in lean mass vs doing nothing at all. Again, not bad. But not great either.

Different vs. Important
Sure, in both studies, the changes were “statistically significant.” In other words, participants did lose more fat and gain more lean mass when training vs. not training. However, let’s not confuse different with important. After all, these changes are small, really small. And I would suggest, unimportant.

I mean, come on now, people exercise to actually change their bodies in noticeable, measurable ways. They want to fit better into their clothes. They want to go from overweight to normal weight. They want to be able to walk up the stairs without getting winded. They want to lower their cholesterol.

In my estimation, and it might just be me, they’re just not all that interested in dumping big dollars and lots of time into something that leads to a one pound fat loss. Seriously, that’s not all that good.

The Lesson - No, It’s Not To Stop Exercising!
At this point you might be wondering if it’s my advice to stop exercising. Of course not! Exercise is critically important to looking better, feeling better, and performing better every single day. And don’t you forget it!

However, my point is that exercise ALONE just doesn’t cut it. What you really need is exercise PLUS a sound nutritional program. Now that’s just what the doctor ordered.

Consider what happens when people actually eat well…

In our recent Precision Nutrition Body Transformation Challenge, the average fat loss for all of our participants was 1/2% (or 1lb) lost per week! Remember, in the studies above, they lost about 1 to 1.5lbs in 10-12 weeks!

That’s almost at 10-fold increase in effectiveness when people added the Precision Nutrition plan to their training system.

Further, our finalists (the top performers) saw the following results:

• Finalist #1 lost about 30lbs in 16 weeks – losing 23lbs of fat, or about 1.4lbs of fat per week.

• Finalist #2 - lost about 16lbs in 16 weeks – losing 23lbs of fat, or about 1.4lbs of fat per week.

• Finalist #3 - lost 37lbs in 16 weeks – losing 27lbs of fat, or about 1.7 lbs of fat per week.

• Finalist #4 - lost 25lbs during 16 weeks – losing 35lbs of fat, or about 2.2lbs of fat per week.

• Finalist #5 - lost 37lbs during 16 weeks – losing 31lbs of fat, or about 1.9lbs of fat.

Note: Each of our finalists followed one of the training programs available in the PN Member’s Resource Section (member’s only) and our nutritional guidelines outlined in the Precision Nutrition System.

Also consider the research study discussed above, the one published in Nutrition and Metabolism.

In this study, there was actually a 3rd group. And this group, in addition to exercising, supplemented each day with 2 nutrient-dense meal replacement supplements. Each supplement contained 300 calories, 5g fat, 25g carbs, and 40g protein and a host of vitamins and minerals. And while the exercise-only group saw small fat losses and muscle gains, the exercise plus supplement group, was a different story.

Body Weight
The exercise+supplement group lost 4lbs of total body weight. This compared to the 0.6lbs lost in the exercise alone group.

Fat Mass
The exercise+supplement group also lost 6lbs of total body fat. This compared to the 2.4lbs lost in the exercise alone group.

Lean Mass
The exercise+supplement group gained about 1.8lbs of total lean body mass. This compared to the 1.7lb gained in the exercise alone group.

So, as you can see, even something as simple as adding a high quality protein drink or MRP can improve fat loss vs. exercise alone.

But, again, nothing is as effective as following a solid nutrition program while exercising properly.

Trainers Take Note
At this point, I’ve gotta serve notice to trainers. Folks, if you’re not providing nutrition advice to your clients, that’s a real problem.

A trainer selling a client exercise alone is equivalent to a car salesman selling a car with no engine. As you’ve already seen, the thing just won’t go.

Now, I don’t want to seem as if I’m taking shots at ALL trainers because I love the service many of them provide. However, I do have something to say to those trainers who don’t have a nutrition system in place.

Take my advice…incorporating nutrition isn’t a “nice to have,” it’s a “need to have”. So don’t miss the boat. Start thinking about how you can get your clients training hard AND eating better right away.

Exercisers, Also Take Note
For you folks who aren’t trainers yet who are looking to look better, feel better, and perform at the top of your game, the lesson should be obvious.

You can train as hard as you want. However, without some attention to your nutritional intake, you simply can’t expect inspiring, noticeable results.

ATTENTION — COMMERCIAL COMING

For more great training and nutrition wisdom, check out Precision Nutrition.  Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to getthe body you want — guaranteed.

Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you’ll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

Hak’s note: Ground flax seed or flax seed meal is a great source of fiber and is quite tasty as a yogurt topping or mixed in a smoothie.  Another excellent, albeit somewhat pricey, herbal source comes in capsule form.  Take 1-4 FiberTones and SlimCaps (from SunRider) before going to bed and you’ll go from grimace-making butt nuggets to eased and relaxed intestinal sculptures in no time. That being said, you should get some one-on-one advice on how to incorporate FiberTones and SlimCaps into your nutrition strategy before you try them. You can drop me a line here and I’ll hook you up with someone who can help.

This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they’re organic or not. Once you’ve done that, worry on.

This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.

This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they’re back to nothing. But it doesn’t have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.

This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).

This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Food obviously plays an important roles in our lives. It’s what nourishes us in the womb and once we start the dying process upon our “hatching.” We can use food for fuel, performance, escapism, and even as a source of slow suicide.

The Casales Family of Cuernavaca
Note the abundance of fresh fruit and veggies
…and soda. Weekly food bill: $189.09 (U.S.)
Favorites: pizza, crab, pasta, chicken.

Twinkies around the world
First, take a look at this great photo essay by photographer Peter Menzel and author-journalist Faith D’Alusio. Some of these photos from their book Hungry Planet: What the World Eats have been floating around the Internet for quite some time and I’m finally getting around to sharing them here. They represent an amazing vision and, at least to me, provide a poignant reminder of just how vital food is to our existence.

The Revis family of North Carolina
Lots of pre-packaged food. Weekly food bill:
$341.98 (U.S.) Favorites: spaghetti, potatoes,
sesame chicken.

As you look at the photos, pay attention to not only the volume of food, but to the quality of the food each family consumes in a week. Just because a diet has a high proportion of fresh produce (like the Casales family of Cuernavaca), doesn’t mean they’re healthy. Nor does it mean that if you eat only pre-packaged junk food, like the Revis family of North Carolina, does it mean you’re going to look like Fat Bastard. The Casales look like they could lose a few pounds while the Revis appear to just fine. Of course, what we can’t see is what’s going inside their bodies. Yet, compare both of these families to the Ayme family of Tingo in regard to food volume.

The Ayme family of Tingo
About as fresh as you can get, but not much of it.
Weekly food bill: $31.55 (U.S.) Favorites: potato
soup with cabbage.

Fascinating.

This photo essay shows just how little food we need to survive and somewhat thrive and with that in mind, just how much we overeat when given the opportunity.

What can we learn from this? Well, not too much the more you start asking questions about diet and lifestyle choices. The more I tried to pigeonhole a family based on their food selection and volume, the more questions I had. Nonetheless, the book is a remarkable journey into the nourishing wisdom of food.

Granny screwed me over
On a related note, scientists now think what your grandmother ate for breakfast while she was pregnant with your mom might determine whether or not you are prone to diabetes when you get older. On Nova last night, they ran a show called Ghosts in Your Genes. In a nutshell, think of your genes as letters of the alphabet. How those letters are put together determines who you are. Since we share 98 percent of the same “letters” as chimps, our words are obviously put together in a different order than theirs.

This is where all of the good
stuff happens.

Many people have believed that the genes you receive from your parents are what you get and that’s that. How often have you heard about genetic potential as a limiting factor in athletics?

Well, turns out that another field of study is challenging that. Epigenetics research focuses on the “dark matter of genetics.” It’s the stuff between the genes that actually switches a gene on or off. Hence, the aptly named program, Ghost in Your Genes. What makes all of this so intriguing, and why I’m bringing it up here, is that your environment influences this process. Quite literally, what your grandmother ate for breakfast 50 years ago can impact your life today.

How are our various gels, performance fluids, supplements, etc. impacting our lives, but the lives of those to whom we pass along our genetic code? What about the stress that our sports put on our bodies? How does doing an Ironman today affect the health of your granddaughter 60 years from now?

Check your local TV listings to catch this program if you can.

To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.

This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.