The Cost Of Getting Lean

The cost of getting lean: 
Is it really worth the trade-off?

By Ryan Andrews & Brian St. Pierre

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Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do more of? And what you really have to give up?

Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health. Let’s talk about what they are. So you can consider how to get the body you really want while living the life you really enjoy.

• Want to listen instead of read? Download the audio recording here…
• We also created a cool visual guide. Check out the infographic here…

A tale of two clients

Not long ago, one of our successful clients — we’ll call him Bill — came to us with a question.

Now that he’d lost thirty pounds (going from 22% body fat to 15%), he could run up stairs and haul heavy bags of garden soil without getting winded.

He could genuinely enjoy weekend bike rides with friends. He could wear clothes he used to be able to fit into but had long given up as hopeless.

But what next?

“Don’t get me wrong,” Bill said. “I’m happy with the way I look and feel.”

It’s just that he also wanted six-pack abs.

“Oh, I don’t have to look like a cover model,” he mused. “It’s just that I’m really close to looking… awesome.”

Bill figured that with just a little extra work, and a little more time, the abs would start popping and his physique would be “finished”.

Meanwhile, another client, Anika, had the opposite concern.

She just wanted to lose a little weight, and get a little more fit.

But she worried that in order to do so, she’d have to give up everything, become a “health nut”, and make massive changes.

Changes that probably included 6 AM bootcamps, kale shakes, lemon juice cleanses, and 1000 situps a day… forever.

“No way,” thought Anika. “That’s too much work.”

Two common misperceptions

Our two client stories reflect two common misperceptions:

Myth #1:With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.

Myth #2:“Getting into shape” or “losing weight” involves painful, intolerable sacrifice, restriction, and deprivation.

Of course, neither of these are true.

Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.

Reality #2:If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.

Reality #3:However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Do more of this (and less of that)

With that said, we’re about to share something a lot of people in fitness and health don’t want you to see.

It’s a chart outlining what it really takes to lose body fat, improve your health, move from one fitness category to the next.

Some fitness people think you’re too afraid. Or too weak. Or that you won’t buy their products and services if they’re honest with you.

We think otherwise.

We think it’s necessary to weigh the pros and cons so that you can make informed decisions about your body and your life.

Let’s start with the benefits and tradeoffs with each fitness level.

Now let’s talk about what you might consider doing more of (and less of).

Bonus: We even created a cool infographic that summarizes this article. Click here for: The cost of getting lean illustrated. Is it really worth the trade-off?]

Your body, your choice

At some point, many of our coaching clients decide that being severely out of shape costs them too much energy, health, quality of life, and longevity. So they choose to change their behaviors and choices. With our help.

Other coaching clients decide that they want six-pack abs. Then, they discover that this option costs them something too. Some folks are willing to pay that cost. But most aren’t.

Even if you think you’d like that six-pack, it might turn out that you actually want something else a little bit more. And we wouldn’t blame you.

Here are the two basic principles:

1. If you want to make further changes to your body, you’ll need to make further changes to your behaviors.

2. The leaner you want to get, the more of your behaviors you’ll have to change. 

What you decide to change, and how much you decide to change it, is up to you. What’s most important here is that you understand what it actually takes to do what you want (or think you want).

What’s a healthy level of body fat, anyway?

First, for the sake of context, let’s take a look at some numbers.

Data tell us that most men can be healthy somewhere between 11 to 22% body fat. For women, its between 22-33%.

Right now in the U.S.,  the average man is about 28% fat, and the average woman is 40% fat.

In other words, the average adult in the U.S. (and throughout most of the West) is carrying a lot of excess body fat. Unhealthy levels of body fat.

Getting the process started

The good news is that it’s not that hard to go from over-fat to the higher end of “normal”.

You can do it with a few relatively small, easy-to-implement changes.

For instance:

• drinking less soda or alcohol each day
• not overeating desserts and fast foods (instead, just eating them in reasonable amounts)
• taking a daily walk or adding a yoga class

Assuming there are no other factors involved (such as a chronic health problem), if you make a few small changes like these, and do them consistently, in six months to a year, your body fat percentage will drop and fall into a much healthier range.

Cool!

Now of course, not every change will feel simple, small, or easy. Especially when you start out.

You’ll need to put a little extra effort and energy into making those changes happen every day. And having a trainer or a coach support you — and hold you accountable — will probably help you feel more confident and on-track.

Nevertheless, if the changes are small enough, and you practice them consistently, you’ll probably find that eventually they’re just part of your regular routine.

In fact, one day in the future, you might even say, “I just don’t feel like myself without my daily walk!”

“Overweight” to “no-longer-overweight” to “lean”

Suppose you’ve made a few changes like this.

Maybe you pack an apple in your lunch instead of apple juice. Or you include a salad with dinner, or you stick to one or two drinks with friends.

And you’re feeling good! Your knees have stopped hurting, plus your pants now button comfortably.

Now you’re somewhere in the zone of “a little extra padding, but not too bad”. You’re more mobile, healthier, and high-fiving yourself.

What’s the next step?

Well, if you’re a man who wants to reduce body fat from 20% to 14% (or 14% to 8%), or a woman who wants to go from 30% to 24% (or 24% to 18%), you’ll need to make some bigger changes.

You’ll need to invest more time, energy, and effort. You’ll need to plan more.

And you’ll also have to make some trade-offs.

From “lean” to “leaner”

If you’re a man and you want to go from 20% to 14% body fat, or you’re a woman and you want to go from 30% body fat to 24%, it’s all a question of doing more…and less.

You’ll probably need to do more stuff, such as:

• get more exercise and daily-life movement, and perhaps make that exercise more intense
• eating more vegetables and lean protein
• choosing more whole foods
• doing more meal planning
• getting serious about rest and recovery
• learning your physical hunger and fullness cues

You’ll probably need to do less stuff, such as:

• drinking less alcohol and other high-calorie beverages
• eating less processed foods
• not eating when you’re not physically hungry

And you’ll need to make these small changes consistently, over a period of time.

Many folks will decide that these changes are worth making. They want to look and feel better, get a good night’s sleep, get off medications, and so forth. So they’re ready to compromise.

Other folks will decide that they’re not yet ready to make more adjustments. And that’s fine too.

The most important thing is that you realize: In order to change…you have to change.

What it takes to get “super-lean”

At next stage — going from athletically lean to bodybuilder lean — the tradeoffs get even more serious.

Here’s something that you may not realize:

Elite bodybuilders getting ready for a contest and models getting ready for a shoot are basically in a slow starvation process.

Adhering to an extremely strict and precise regimen of eating and training (and perhaps adding some drugs into the mix) is the only way way they can drop their body fat to extremely low levels.

Males can get to body fat levels under 6% with this process, and females can get to under 16%.

But this process is not for the faint of heart.

It goes against biological cues. It requires exercising when exhausted. It demands ignoring their desire for food in the face of powerful hunger cues. It involves intense focus and dedication.

And it often distracts from other areas of life that these athletes might enjoy and value.

Imagine all the practical things that are involved in very strict dieting and training.

• You have to make your own food and measure every meal down to the last gram.
• That food is generally very plain — lean protein, steamed vegetables, plain potatoes or rice, etc.
• You have to carry that food with you so you can eat at a precise time.
• You cannot eat in restaurants.
• You have to do a specific workout on a given day, exactly as specified.
• No sick days, no slacking.
• You’ll probably be training 2 or 3 times per day.
• You have to sleep and recover precisely.
• No parties or staying up late.
• You can’t think straight because you’re always hungry and tired.
• Your whole life revolves around making food, dieting, training, and recovery protocols.
• Did we mention you’re slowly starving?

So forget having a sex life, social life, parenthood, school, and probably a regular job.

Is that level of leanness worth it?

Having a six-pack doesn’t automatically make you healthy. In fact, getting toolean can be actively unhealthy.

You might end up with amenorrhea, low libido, disordered eating, bones like Swiss cheese, social isolation, and a host of other problems.

Some elite bodybuilders rely on drugs like stimulants, diuretics, and other drugs just to keep themselves going.

Many folks even rely on cosmetic surgery. Which creates its own health risks… and certainly doesn’t add health on its own.

In short, being really lean has almost nothing to do with being really healthy.

Indeed, being too focused on getting lean may lead you away from good health.

Meanwhile, on the subject of six-packs, it might surprise you to learn that even among the super lean, not all abs are created equal.

That’s right. Strip away all the excess fat, and some people will never reveal a magazine cover set of abs.

Why? Because — quite apart from that airbrushing we referred to earlier — we’re all built differently.

Some folks have staggered abdominals. Some have angled abdominals. Some people might really only have four abdominals that are visible no matter how lean they get.

Don’t believe us? Go to any amateur physique competition for a first-hand view.

Who knows? The experience might prove enlightening. It might even contribute to greater body acceptance and self-compassion.

Because what you’re sure to notice is that in real life, nobody’s “perfect”.  Not even elite bodybuilders and fitness competitors.

Getting clear, getting real

Clarity is essential in change.

If you think you may want to change how much body fat you have, start by getting a clear idea of where you’re at.

• Figure out your goals and priorities. If you don’t know what your priorities are, now’s a great time to explore that.
• Decide what you’re willing to do right now in order to serve those goals and priorities. Why?
• Decide how often, and how consistently, and how precisely, you’re willing to do those things.
• Decide what you’re not willing to do right now. Why not?
• In the above steps, be brutally honest and realistic yet compassionate with yourself.

Now you have your action plan.

And you know where you are on the cost-benefit continuum.

In the table above, we’ve provided rough estimates for what it might take to achieve specific levels of leanness or muscularity — or even simple health improvements, like getting off medications.

This is just a general guide. It’s a start. Something to get you thinking.

You may need more tailored guidance or coaching. Age, gender, genetics, medical conditions, and pharmaceuticals can all affect what you’ll need to do to get and stay lean.

If tracking your body fat is important to you, make sure you have a valid way to do it, such as a skinfold caliper measurement by a trained professional. If you don’t care, and use other indicators like your belt notches, that’s cool.

What to do next

1. Take the long view

Whatever change you want to make, remember: It will take time.

Eating one big, rich meal won’t make you wake up overweight. Fasting for 24 hours won’t give you six-pack abs.

A simple plan followed consistently is better than a complex plan followed intermittently.

2. Review what’s involved

To reduce your body fat from unhealthy to healthy levels

You only need to make a few changes, and follow them about 80% of the time.

To go from normal to reasonably lean

You need a few more changes, and a bit more consistency.

Now you might need to eat protein and veggies at every meal, and get 7+ hours of sleep 85% of the time.

To go from lean to very lean

You’ll have to put in more time and more effort. Plus, you’ll need to follow your plan even more consistently — with almost obsessive accuracy.

This means adding a few more habits, such as monitoring fat and carbohydrate intake, and exercising at least 5 hours per week 95% of the time.

For instance, if you eat 4 meals per day, in any given month you’ll need to ensure that 114 of your 120 precisely calibrated meals are perfectly executed, in order to achieve your desired level of leanness.

That’s a serious commitment right there.

3. Get clarity on what YOU want

Review the “getting clear, getting real” list.

What matters to YOU?

What are YOU willing to do… or not? Why?

There’s no right answer. What’s most important is that you understand what it takes to get a certain outcome.

And now YOU have the power to choose. Healthy, athletically lean, or super lean: It all depends on your priorities and goals.

Now you can make the decisions — and get the body you really need, while still living the life you want.

[Bonus: We created a cool infographic that summarizes this article. Click here for: The cost of getting lean illustrated. Is it really worth the trade-off? If there’s someone you think might benefit from seeing it, please pass it along.]

Have Your Doctor Run These 9 Tests!

By: Jade Teta of Metabolic Effect

Health and fitness can be confusing can’t it?  I mean how do you make sense of all the noise out in the blogosphere, online and in the news?  First fat is bad. And now everyone is acting as if butter and bacon are the cure all for everything? Yesterday carbs would kill you and now carbs, as well as gluten, fructose and “toxins” are ripping apart your insides without you even being aware? As a follower of Metabolic Effect you have been learning that this idea that there is one way is really a flawed philosophy.  There are really no such things as bad foods or good foods.  There are only the foods that work for you and the ones that don’t.  It is really all about finding what works for you. Admittedly, that concept can be unsettling for many people.  It is human nature to crave certainty.  We love rules and feel secure when there is a clear black and white distinction between things. The problem is nothing about the way the body works is simplistic or black and white. It is all shades of grey. There are three ways you can make sense of the grey. Three ways to know that what you are doing is working to better your health, fitness and body shape or not. They are: Your HEC is in check You are losing fat and changing your shape in the way you desire Your blood labs are getting healthier HEC In Check HEC is an acronym for hunger, energy and cravings.  These sensations are biofeedback to you that your metabolism is in a balanced state. Most diets teach one-size-fits-all restrictive rules. Instead of helping you learn about your unique metabolic expression, these diet approaches work against your physiology making it virtually impossible to succeed because they keep HEC out of check.  A plan that works is one that keeps your HEC in check. Fat Loss When you are losing fat it is a little different than weight loss. Fat loss means you are losing fat and keeping muscle.  This makes it so instead of going from a large apple or pear shape to a smaller more mushy apple or pear shape, you are able to morph into a tighter more fit hourglass or V-shape. If you can accomplish this, and keep HEC in check, you know you can make it last.  Blood Labs It is great to feel and look good, but the right approach for you will also improve your health.  You will know you have achieved this through looking at blood labs.  While most of the labs you should pay attention to are done by your physician, there are a few you may want to request.  Here are the ones we would recommend having done on a regular basis. A Metabolic Chemistry Panel that includes lipids (cholesterol & triglycerides) A Complete Blood Count (CBC) 25-Hydroxy Vitamin D Hemoglobin A1c hsCRP Homocysteine Insulin TSH A 24 Hour Salivary Cortisol Profile All of these tests except the 24 hour salivary cortisol, can be done through your standard doctor. Here is why you need them. The chemistry panel and lipids covers the basics.  It will give you a good idea of the way your body is processing and burning fat (triglycerides) and sugar (fasting glucose).  It also gives you a good idea of how your liver and kidney are functioning.  The CBC rules out many things, but most importantly it can give you a good indication of several different nutrient concerns including iron and the b-vitamins. The vitamin D test is one I see as critical.  Optimal levels are between 50-100ng/ml and very few people achieve these levels.  We now know that vitamin D is more than a vitamin but actually a vital hormone. It influences the function of other hormones as well, most notably thyroid and insulin. hsCRP is a measure of inflammation.  hsCRP levels should be as low as possible.  Understanding these levels helps you understand your risk of heart disease among other things. Optimal is less than 1, but lower is better. Hemoglobin A1c tells you about how your blood sugar levels have been the previous three months.  Maintaining appropriate blood sugar is a critical step for health and fat loss. Optimal levels are between 4.1 to 5.7%  Homocysteine is a compound that does damage to tissues in the body including the lining of blood vessels.  When high it indicates a need for the b-vitamins folate and b12. Optimal is between 7 & 10. Insulin is a major fat storing hormone and when out of control and too high increases the risk for many diseases.  Knowing your levels is very important. Optimal levels are less than 10. TSH or thyroid stimulating hormone is a screening test for thyroid.  When high, it indicates a slow metabolism and possibly hypothyroid condition.  This is important to know as thyroid issues, even minor ones, can slow or halt weight loss and increase risk of disease. Optimal levels are between 2 & 4  Finally a 24 hour cortisol test can tell you how your body is dealing with stress through the day.  A normal cortisol rhythm starts off high and ends low.  Many people have the exact opposite situation showing that stress is having a negative impact on their health and metabolism. At the Metabolic Effect clinic we use a test called the Adrenal Stress Index or ASI.  I share this with you so you can make sure that you can understand exactly what is required to assess your health and fitness.

Are detox diets scams?

Are detox diets scams?

By: Jade Teta

I got asked this question the other day by a family member. They said that a friend of theirs was selling some supplement that only needed to be taken twice per day. 

The supplement was specially designed to “flush toxins” and burn fat because “toxins” are the real reason people store fat, not calories. 

Let me see if I can put this in perspective for you so you can understand how something like this sounds to my ears. 

Imagine you are an expert mechanic and one of your clients tells you that a friend of theirs said all they need to do is add a special bottle of barbecue sauce to their fuel tank to triple the fuel efficiency of their car. 

As silly as it sounds, this is what some of this detoxification and fat loss rhetoric sounds like to those of us who have expertise in the natural health and weight loss fields. 

How to really detox 

First of all, the vast majority of the “toxins” the body has to deal with day to day are internally generated. And taking some sugar laden product to help you detox will likely, you guessed it, increase the body’s internally generated body burden. 

Second, detoxification is one of the most natural processes of the body.  It does it day in a day out and does not require any help from some magical elixir that costs $40 every single month. 

Give the body plenty of fiber so the bowels move regularly, eat adequate protein so your detoxification enzymes can be made and get adequate sleep, movement, and rest time. Do that and you have won the detox battle. 

A real detox requires one other thing, but it is not something you add in. It is something you take away.  For the body to adequately detox it needs times away from food especially junk food. Simply not eating, or eating only easy to digest liquid based foods, for a period of time is one of the best detox medicine you can "buy". Eating lightly shifts more of the body's resources to recovery, repair and regeneration versus digestion and assimilation. 

So, a good detox comes from eating lightly, dramatically increasing fruit and vegetable intake and drinking plenty of water.  Oh, and relaxing movement and sweating aid the process along greatly. 

In other words, the best detox on the market is a bucket load of produce, a gallon of water and time resting instead of eating.

 

Sorry, I know it is not quite as sexy as a magical rain forest juice that you sprinkle on your head, turn counter clockwise and then have a perfectly clean liver. 

A quick spring detox 

Since I know it is going to come up now that spring is here, let me give you one of the best detoxes you can do and all it takes is a long weekend.  Start thursday night and here is what you need: 

• Make up several big jugs of lemon water. Add some ginger if you have a juicer.
• Go to the store and buy a ton of celery, cucumbers, and any other vegetables
• Add these veggies into a chicken broth and cook until the veggies are soft.
• Set aside 4 liters of water a day.

Now all day Friday, Saturday and Sunday do the following:

 

• Drink 1-2 liters of your lemon ginger tea
• Eat three large servings of the vegetable soup
• Drink 4 liters of water a day.
• Eat nothing else.
• Take a few hot baths or do a sauna to make yourself sweat.  
• Go for as many long, but non-strenuous walks as you can
• Sleep as much as you can and rest
• Do not do any strenuous exercise

Simple, powerful and effective detox.  And you are likely to lose 3-5 pounds of water in the process. Repeat this for 2-4 weekends if you want and you have a perfect healthy, cheap detox minus the magical elixir. 

Healthy Snack Ideas For A Fit 2014!

Let's get 2014 started right with some healthy snack ideas!

-       1 apple, 1 cup skim milk

-       ½ avocado & 2 oz  1% cottage cheese

-       3oz of light tuna on 6 whole wheat crackers

-       Lentil spread on pita:

o   1 (15-ounce) can lentils, rinsed and drained

o   1 tablespoon lemon juice

o   1/4 teaspoon salt

o   1/4 teaspoon pepper

o   2 tablespoons sunflower seeds

o   1 celery stalk, finely diced

o   1 scallion, finely diced

o   2 tablespoons chopped fresh parsley

o   2 pitas, halved

1. Combine lentils, lemon juice, salt, and pepper in a blender; process until smooth.

2. Stir in sunflower seeds, celery, scallions, and parsley.

3. Microwave pita at HIGH 1 minute. Serve with spread.

- Shrimp Snack:

·       1 tablespoon fat-free plain Greek yogurt

·       1/2 teaspoon fresh lime juice

·       1/4 teaspoon jalapeño sauce

·       1/4 avocado, chopped

·       1 crisp rye flatbread

·       5 cooked large shrimp

Chopped fresh parsley and cracked black pepper (for garnish) Stir yogurt, lime juice, sauce, and avocado; spread on cracker. Top with shrimp, parsley, and pepper.

- Berry Smootie

·       1 cup frozen mixed berries (strawberries, blueberries, raspberries, and blackberries)

·       1/2 cup water

·       1/4 cup low-fat plain yogurt

·       1 teaspoon honey

·       1 tablespoon unsweetened soy protein powder

o   Combine ingredients in a blender. Purée until smooth; drink immediately.

-       Warm pear w/ cinnamon ricotta:

o   1 small pear, halved and cored

o   1/4 cup part-skim ricotta cheese

o   1/4 teaspoon ground cinnamon

1. Preheat broiler or toaster oven. Place pear on a baking sheet; broil 10 to 12 minutes until tender.

2. Combine ricotta and cinnamon in a small bowl. Top warm pear with ricotta mixture.

- 1 cup edamame (soy beans)

- Cauliflower w/ white bean dip:

·       4 tablespoons extra-virgin olive oil, divided

·       2 whole garlic heads

·       2 (16-ounce) cans canellini beans or other white beans

·       1/4 cup fresh lemon juice

·       1/4 teaspoon salt

·       1/4 teaspoon white pepper

·       1/4 cup fresh flat-leaf parsley leaves for garnish

1. Preheat the oven to 375°.

2. Cut the top third of garlic heads off so tops of cloves are exposed. Place heads, unpeeled, in ovenproof dish and drizzle with 1 tablespoon oil. Cover with aluminum foil; bake 30 minutes.

3. Uncover and bake until the garlic cloves are soft and golden brown, another 30–40 minutes. (Make ahead and store in an airtight container in the refrigerator for up to 5 days.)

4. In a food processor, combine the beans, roasted garlic, remaining 3 tablespoons oil, and lemon juice and process until smooth. Add the salt and white pepper. This will keep in an airtight container in the refrigerator for up to 3 days.

- Luna protein bar

- Veggie Tostada

·       Cooking spray

·       2 cups sliced mushrooms

·       2 small zucchini, sliced

·       1 large red bell pepper, chopped

·       4 BASIC TOSTADAS

Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, zucchini, and bell pepper to pan. Sauté 3 to 5 minutes or until vegetables are tender. Spoon about 3/4 cup vegetable mixture over black bean mixture on each tostada. Top with lettuce, salsa, and cheese.

- 1 hard boiled egg, 15 asparagus spears

- protein hot chocolate

·       1 scoop plain or vanilla whey protein powder into a mug

·       1 Tbsp raw unsweetened cocoa powder into the mug

·       2-3 Tbsp cold water into the mug. Mix into a paste and let sit for a few minutes.

·       Heat 1/4 cup full fat canned coconut milk in separate glass in microwave (1 min) and slowly mix into mug with the paste stirring the whole time.

·       Fill the rest of the mug with hot water, stirring the whole time.

·       Stir in 1 Tbsp honey

- Spiced green tea smoothie:

·       3/4 cup strong green tea, chilled

·       1/8 teaspoon cayenne pepper

·       Juice of 1 lemon (2-3 TBSP)

·       2 teaspoons agave nectar

·       1 small pear, skin on, cut into pieces

·       2 tablespoons fat-free plain yogurt

·       6-8 ice cubes

Put all ingredients in blender. Blend until smooth. Drink cold.