THE SCIENCE OF PHYSICAL TRANSFORMATION · THE SCIENCE OF PHYSICAL TRANSFORMATION 1.Fundamentals of fat loss 3 2. Carbohydrates and metabolic flexibility 14 3.The role of protein 20

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THE SCIENCE OF PHYSICAL TRANSFORMATION

1. Fundamentals of fat loss 3

2. Carbohydratesandmetabolicflexibility 14

3. The role of protein 20

4. Fatandratios 27

5. Is a calorie a calorie? 35

6. Understandingexercise 44

7. TheimportanceofNEAT 55

8. Popular diets 58

9. Thelawsofchange 72

10. Endnotes 76

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Copyright©2014ButterflyPublishing.FirstpublishedinGreatBritainin2018.

Allrightsreserved.Nopartofthispublicationmaybereproduced, shared or transmitted in any form or by any means without the prior written consent of the copyright owners.

Textcopyright©DanielBartlettandAlexandraBartlett.

BookdesignedbyR&WMediaLimited.EditedbyNicholaTyrrell,JoLightfootandL.Staggs.PhotographybyLovelightPhotography.

www. teambodyproject.com

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INTRODUCTION TO SCIENCE

Weightlossisincrediblysimple,sowhytheneedforanexplanationofthescienceofphysicalchange?

Whileweightlossisabinaryprocess,healthy,sustainablefat loss and muscle retention is less so, but still easy to implement if you understand the laws that surround it.

These are the laws anybody can apply to ensure results that are:

• Repeatable • Predictable • Sustainable

Asasportsconditioningcoach,Ihadaverysimpletask:

• Toensuretheathletemadeanexactweightbyaspecificdate • To ensure the athlete retained muscle and lost fat

Thispreciseroleremovedthemarginforerrorandforcedmetoletgoofpreconceivedideasandattachtotheevidence-basedmethodsthatIhavesuccessfullyusedwithhundredsofpersonalclientsandthousands of people around the world.

Everypersonreadingthisbookcanapplythesemethodstotheirownbodyiftheyarewillingtospendtime to:

• Understand The Science behind this coaching method • Practise The Art of compliance • DevelopapersonalHealth Blueprint

Transform for LifewillprovideyouwitheverypieceofinformationIhavelearnedfromcoachingthousandsofpeople,distilledintooneshortbook.Themoreyouunderstandhowyourbodyworks,themoreexcitingyouwillfindthejourneyyoutravelwithit.

FUNDAMENTALS OF FAT LOSS

This chapter is more than a little ‘sciencey’ because it has to be.

Readthechapterasmanytimesasyouneedtobringclaritytothefundamentalprocessesatplaywhenchanging your body.

‘Eatless,movemore’providesmorethanadegreeoftruthbut,asisoftenthecase,thissmallamountofknowledgehasbeenaverydangerousthinginthehandsofmarketers,dietersandprofessionalsalike.

This chapter, and the entire Transform for Life method, will help you understand how to lose fat, build muscle and sustain a healthy metabolism.

INTRODUCTION / FUNDAMENTALS OF FAT LOSS

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Ifthereislessenergyconsumedtheobjectwillgetsmaller. Ifthereismoreenergytheobjectwillgetlarger.

Note 1: Without any consideration of exercise, macronutrients or flux, the object changes size but the composition remains the same.

Note 2: The metabolism is slower the smaller the object is, as a smaller object requires less energy to exist.

Fundamental law of weight loss

Weightlossisincrediblysimple.Theamountofenergyweconsumeiseitherlessthanormorethantheamount we use. 1, 2

• If we consume fewer calories than we use, we lose total weight. 3

• If we consume more calories than we use, we gain total weight. Thisisthefundamentallawof‘weightloss’.Theoverallmassofanobjectisruledbythetotalenergyitconsumesversusthetotalenergyitburns.


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Calorie balance is the driving force behind weight loss.

Wrapthisinformationuptight.Storeitdeepinyourmindandremoveallpotentialfordoubt.Itisnotworthreadinganymoreofthisbookuntilyouhaveestablishedthiscertainty.

Superfoodshavelotsofsuperqualities,buteattoomuchofthem,you’llhaveanexpandingwaistline.

• Avocadosmaybepackedwithgoodness,buttheydo not cause you to lose weight. • Sugarhasmanynegativeeffectsonhealth,butitdoes not cause you to gain weight. • Too few calories cause you to lose weight. • Too many calories cause you to gain weight.

Wecannotavoidthisfact,regardlessofthecomplexitiesthatsurroundweightmanagementdiscussedthroughoutthisbook.

Weightlosshappenswhenweeatlessthanweburn.

Oncewecanestablishthistruth,wefreeourselvestofocusonmoreimportantmatters,likefat loss, food quality, body compositionandeventheseeminglycontradictoryfactthatnotallcalories are created equal.

Lily’s Laws 1

Lilylikesprovenfactsthathelppeopleachieveresults.

WheneverLilyhearsauniversallawofchange,sheaddsitto her list. If she hears nonsense she gets pretty upset, but fortunately that won’t happen often here.

Anyway,LilyjustfoundherFIRSTuniversallaw.

• Calorie balance drives weight management.

The basics of body composition

Justeatingfewercaloriesisabinarysolutiontoacomplexproblemwithanumberofconsequences:

1. Wemayhavelostasmuchmuscle as we did fat. 4

2. Chronicexposuretocaloriedeficitsmaycausenegativechangestothemetabolism. 5 3. Chronicexposuretocaloriedeficitsmaycauseyoutofeeltired,restrictedandlacking in energy.

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4. Allcaloriesarenotcreatedequal(coveredlaterinIs a calorie a calorie?Pages44-51).

Anyfatlossplanmustbedrivenbyacaloriedeficit.However,subtlechangeswillmakethedifferencebetweenapositiveoverallexperienceversusarestrictiveanddifficultexperienceresultinginabodythatremainstoohighinrelativefatlevels.


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There are two fundamental caloric states we can be in:

Hypocaloric is a calorie deficit(lessthanbaseline)andhypercaloric is a calorie surplus(morethanbaseline).

Itisalmostimpossibletohaveanexactmatchof‘input versus output’, therefore you are always either:

A. Catabolic–thisisastateinwhichyourbodybreaksdowntissue.Thisisthestateina calorie deficit (hypocaloric).

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Or

B. Anabolic – a state in which your body builds and repairs. This is the state in a calorie surplus (hypercaloric). 8

Catabolicisastateofdemolition.Thebodyisdestroyingandbreakingthingsdown.

King Klong and Rob the Builder

WhenKingKlongrunsoutoffoodhegetsangry!

ACatabolicbodysetsKlongfree.

Klonghatesstoredfatbecausehecan’teatit,sohesmashesitupandturns into food he can eat.

WhenyoueatfewercaloriesthanyouareburningyousetKingKlongfree,butremember,Klonggetsboredafterawhileandstartslookingforotherstufftosmash.Likemuscle.Hehatesmusclebecausehecan’teatthateither!

MaybeKlongisn’tallthatbad.Maybehedoesn’thatethings.MaybeKlongjustwantstosmashthings.Everything.

That’swhywe’vegottoputKlongbackinhiscageeverynowandthen.

AnabolicisabuildingstaterunbychiefbuilderRobwhenyouhaveenough food.

SometimesRobtheBuilderisunderstandablyscaredofKingKlong,soRobwon’tcomeoutofhidinguntilKlongissafelybackinhiscage.

Robjustlovesbuildingandrepairingmuscle,butifhe’snevergotanymaterials to build with, he has no choice but let things go to ruin.

Though, if he’s got too many materials, he stores them in fat deposits.


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IfRobhasjustenoughoftherightstuffandenoughtimetodoit,hecanadaptandrepairwonderfulmuscularbuildings!

IfyoutreatKlongandRobfairly,lettingKlongouttosmashsomefat, andlettingRobouttorepairsomemuscle,youcanbuildwhateveryoulike,howeveryoulike.

Ifyouoveruseeitherofthem,theresultscanbedisastrous.

Together,thesetwoprocessesmakeupyourmetabolism. 9

Dietingculturefeatureschroniccaloriedeficits,ascaloriedeficitsresultintotal weight loss.

Calorie counting, portion control, removal of processed foods, clean eatingandeveryvariantofdietthatevokesweightlosshasidentifiedaroutetogeneratingadeficit(hypocaloricstate)andthecatabolic,fat-burningenvironmentitcreates.

Whatmostweightlossplansfailtoexplainisthefollowing:

A. Itisveryunlikelyyouwillbuildmuscleinacalorie deficit. 10

B. Chronicorlong-termexposuretoacalorie deficit will cause you to metabolise muscle. 11, 12, 13

C. Long-termexposuretochroniccalorie deficits can result in loss of energy, reduced brain function and a drop in baseline metabolic rate. 14,15

D. Reboundeating–theleveland/ordurationofrestrictionwilldrivethedietertowards excessiveconsumptionstocompensate.16,17,18

Thisisimportantinformationtobeawareofbeforeplacingyourselfinapermanentcaloricdeficit.

Thefirstgoalofanyfatlossmethodshouldberetentionofmuscle,asthisleantissuesupportsastrongermetabolismandimprovesinsulinsensitivity.


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Let’sassessthedifferentexpectationsyoucanhave:

1. Calorie surplus, anabolic dominant

a)Ifyouwishtobuild muscle you should be in a calorie surplusalongsidearelevant exerciseplan.19, 20

b)Youwillgain fat in a calorie surplusifyouarenotexercisingand/oreatingtoohigha ratiooflow-qualityfoods.

Rob will only build and repairifhehassufficientcaloriestodoso.

2. Calorie deficit, catabolic dominant

a)Ifyouwishtolose fat you should be in a calorie deficit and exercising.

b)Youmaylose muscle in a calorie deficit if you are not exercising,eatingahighratiooflow-qualityfoodsorinapermanentdeficit.

Klong only gets set free from his cage when he runs out of food.

•Yourbodydoesnotwanttobuildmuscleorstorefatinahypocaloric,catabolicstateasitdoesnothaveanexcessenergybalance to use.

•Yourbodydoesnotwanttobreakdownmuscleorfatinahypercaloric, anabolic state as it already has enough energy.


The Flux

Fluxisaperiodofhighercalories,eitherindividualdaysorentireweeks,tosupportanabolic repair and adaptation. 21

If weight loss is your goal, you can aim to sustain an absolutecaloriedeficitbutintroduceacaloriefluxto:

• Supportmusclerepairandretention. • Avoiddownregulationofmetabolism. • Keepenergylevelsandmentalresiliencehigh. • Avoidcravings,emotionaleatingandlossofdrive. • Maximisefat loss.

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Fluxmakesthedifferencebetweenlong-termsuccesswithhealthybodycompositionratherthantheshort-termflatweightlossaspromisedbyELMM (Eat Less, Move More).

Inordertolosefatandbuild/retainmuscleyouwillneedtospendthemajorityofyourtimeincaloriedeficit,whichwillenablefatloss,buttoretainandbuildmuscleyouwillneedtospendashorter,butsignificantamounttimeinacaloriesurplus.

This significant detail will transform your long-term weight management outlook.

Lily’s Laws 2

Goodnews!LilyjustfoundaNEWuniversallawofchange.

• Calorie balance • Flux is needed to support anabolic repair and adaptation • Calorie balance • Anabolic and catabolic flux

Case study – Elena, 28Elena had been exercising for 30 minutes a day

and eating 1,200 kcal for 12 weeks. At first she

had been losing weight, but it slowed down and

she suspected she was losing muscle. She was

feeling increasingly weaker as the days and

weeks went on. Her compliance was slipping

and she was no longer enjoying exercise.

Elena was eating less and moving more, but

her flat calorie reduction was causing both fat

and healthy tissue losses. She had expected to

be building muscle, but her body was chronically

exposed to a breakdown state.

Flat calorie reductions also impact long-term

adherence, as an underfed body will not be an

energetic, motivated one.

This physiological change has an influence on

psychology and compliance.

By introducing two higher calorie, higher

training days per week we were able to help

Elena continue to lose weight while retaining

and potentially building muscle, and help ensure

weight loss was almost exclusively fat.

Previous diet:

• 1,200 calories 7 days per

week (100% catabolic), chronic

exposure to anabolic state.

• 6 days per week exercise.

• Total caloric intake – 8,400.

• Outcome – slowed

metabolism and metabolic

processes, less fat loss and more

muscle loss, fatigue, loss of strength,

cravings, struggles for willpower.

New diet: • 1,200 calories 5 days per week, 1,500 calories 2 days per week (70% catabolic, 30% anabolic) small calorie flux.• 4 days per week 30 minutes exercise, 2 days per week 30 minutes exercise + 15 minutes additional resistance. • Total caloric intake – 9,000. • Outcome – retained muscle, fat loss, improved strength, metabolic processes retained, high energy, less cravings, higher motivation.

This crucial change transformed Elena’s results and the way she felt physically and psychologically throughout her health plan.


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The ‘excess fat’ caveat

Whenyoumobilisefat,youcreateenergyforuse.Thisnewenergyisreleasedwhenwefreetheenergyavailablewithinstoredfatcells. 22

Ifwecanfreeenergywheneverwemobilisefat,isitevertrulypossibletobeinachronichypocaloricstateifyouhaveover100lboffatinstored,convertibleenergyavailabletomobilise?

The answer is, it depends.

Ifyourpancreasisfunctioningwellenoughtoreleasesufficientamountsofthehormonesthatmobiliseor free fat cells, it is possible your body is in a cycle of creating usable calories from within its stores, and thus generating an anabolic, or building state, from within.

Note: This would require Rob the Builder to not be scared of Klong. Think of Klong throwing fat down for Rob to use. This could happen, but equally it may not, sometimes Rob is just a coward.

Note: We look at this ‘metabolic flexibility’ in more detail in the next chapter – Carbohydrates and metabolic flexibility. (pages 23-28)

Asarule,themorefatyouhavetolose,thelongeryoucanstayinadeficitwithoutworryingaboutlosingmuscleandpotentiallygainingfat,butnonetheless,someformoffluxremainsimportanttoyourlong-term results.

Protecting metabolism

Thedifferencebetweenastrong,fullyfunctionalmetabolismanda‘weak’metabolismisestimatedtobebetween 100 and 300 calories.23

Aslowedmetabolismthroughlossofmuscleandprotectiveadaptationsisnotdrastic,butthatdoesnotmeanitisnotsignificant.Ourmetabolismnaturallyslowsasweloseweight,soprotectingourmetabolism where we can is crucial.24

Asmallerobjecthaslowercaloricrequirementsthanalargeroneandneedslessenergy;ifyouweighless,youneedless.Manypeoplewonderwhytheystoplosingweightonthesamelevelofcaloriestheywereconsumingwhentheystartedanewdiet,butthisisactuallytobeexpected. 25


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Flat calorie reduction

A: 200 lb (90 kg) man B: 150 lb (68 kg) man

Workouts 6x 6x

Calories burned per workout 400kcal 350kcal

Total calories burned 2,400kcal 2,100kcal

Weekly Baseline Metabolic Rate 2,450kcalx7 1,950kcalx7

Weekly BMR + burn total 19,550kcal 15,750kcal

Calories consumed 15,000(2,142perday) 15,000(2,142perday)

Weight loss 1-2lb(0.45-0.9kg) 0 lb

Thereisnothingwrongwiththemetabolismofthe150lb(68kg)man(personB),hejustdoesn’tneedasmuchenergybecausehedoesn’thaveasmuchtotalmass. 26

Wecan’tavoidallslowinginthemetabolismasweloseweight,butitisimperativeweprotect against makingitslowerthanithastobe:

1. Ensuringweretainmusclethroughregularexerciseandsufficientproteinconsumption. 2. Avoidingunnecessaryadaptivechangestothemetabolicrate. 3. Buildingadditionalmuscleduringanabolicstates.

Muscleisthreetimesmoremetabolicallyactiveatrestthanfat.Ifwecanretainmuscle,buildsmallamounts of muscle and ensure we are losing as close to 100% fat as possible, we not only support a healthier-lookingbody,butamoremetabolicallyactiveone.

Wecanalsoavoidslowingofmetabolicratethroughtheuseofflux.27,28

IfwetaketheexampleofthepersonBwecanseethedifferenceagoodapproachcanmake.

Thedifferencesarenotdramaticandwouldbedifficulttonoteoveraweekortwo.Thereisnodrasticstarvationmode,butratherasubtlefluxthatcompoundstoensurelong-termmaintenance,higherenergy,moreemotionalbalanceandcontinuedprogressaremoreachievableoutcomes.

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A: 150 lb man, high body fat B: 150 lb man, low body fat

Daily caloric intake 1,830kcal 1,830kcal

Average metabolic rate 1,950kcal 1,950kcal

Additional muscle mass -5lb-20kcal +10lb+40kcal

Metabolic strength Poor–50kcal Good+50kcal

Current metabolic rate 1,880kcalperday 2,040kcalperday

Weekly difference -1,120kcal +1,120kcal

6 months weight difference* 0 lb 8lb(3.6kg)

12 month weight difference* 0 lb 16lb(7.2kg)

OurobjectivewhenwearelosingweightandkeepingitoffistomimictheoutcomeofpersonB.

* We use the slightly dated example of 3,500 kcal = 1 lb of body weight. This is not expected to be entirely accurate but is used as a guideline to provide an example of the difference small changes to metabolic rate and muscle retention makes to long-term weight loss.

Therearefourkeyvariablestoconsiderwithinyourownplanthataregoingtoimpactyou:

1. Howextremeyourcalorie deficits and surpluses are. 2. The length of time you spend in each of these states, or more importantly the ratio between one and the other. 3. Howmuchandthetypeofexerciseyoudo. 4. Themacronutrient(carbohydrates,fatandprotein)balanceyouchoose.

HowyoucanapproacheachoftheseforyourowncircumstancesiscoveredintheTransform for Life journey.

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Fundamentals of fat loss recap

Key points:

• Acaloriedeficitisimperativetooverallweightloss. • Permanentdeficitsresultinpotentialmusclelossandslowedmetabolism. • Acatabolicenvironmentsupportsfatloss. • Ananabolicenvironmentsupportsmusclerepairandadaptation. • Fluxwillhelpyouretainmuscleandmetabolicstrength. • Fluxratioswillbedependentoncurrentbodyfatandweight. Things to do:

• Calculaterequiredcalories. • Buildinfluxdaysandweeks. • Monitorweightlossagainstfatloss,eitherusingmeasurementsorwithcalipers.

Transform for Life – The Blueprintwillhelpyousetyourcaloriesandfluxcorrectly.


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Nowweunderstandthebasicsofcaloriebalanceandflux,wecanstarttolookattheinfluencevariousmacronutrientshaveonourhealthandphysiques.

The truth about carbs

Wearesurroundedbyconflictinginformationaboutcarbohydratesanditcanbedifficulttounderstandtheplacetheyhaveinouroverallhealthplans. Let’sbustafewmythsbeforewebreakdownthescience.

1. Insulindoesnotmakeyougainweight.Ithasalargeparttoplayinbodycomposition,but no role in weight loss.1, 2

2. Carbohydratesarenotgoodorbad.Theyarejustmacronutrients.3. Fatdoesn’tmakeyoufat,nordocarbs.Caloriesdo.

Allhealthydietsincludeabalanceofprotein,fatandcarbohydrates.However,ahealthybalanceforyoumaybeverydifferentfromahealthybalanceforme.

Lily’s Laws 3


• Calorie balance • Anabolicandcatabolicflux • Sufficient carbohydrates are

needed in a healthy diet*

*Ketogenicdiets(seePopular diets)areanexceptiontothisrule.

CARBOHYDRATES AND METABOLIC FLEXIBILITY


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Think of the body as a post depot Asmail(energy)comesin,differentworkers(hormoneslikeglucagon and insulin)havedifferentrolestoensurethemailgetstotherightplace(repairmuscle,provideenergy).Thebettertrainedyourworkforce(endocrinesystem)themoredifferenttypesofmailyourdepot(body)cancopewith. Withapoorlytrainedworkforce,youcanonlyacceptcertaintypesofmail(carbohydratesORfatORprotein).

Withanefficientlytrainedworkforce,yourbodycancopewithmanydifferenttypesofmailandconfidentlyensuretheyallarriveintherightplace.

Our goal is to ensure your body can cope with all types of macronutrients, but it may need some training to get it there.

The transport hormones

Glucagonisahormonethatworksalongsideinsulin.Botharereleasedfromthepancreas.

InsulinhelpsnutrientsgetINTOthecellsandglucagonreleasesthestorednutrientsOUTOFthecells,to be used as energy. • It is glucagon that releases free fatty acids from your fat stores. 3

• It is insulin that transports energy to the cells to be used. Ahigherreleaseofinsulinisimportantifyouwishtobuild muscle and a higher release of glucagon is important if you wish to lose fat.

Klong and Rob

ThinkofglucagonasthekeythatsetsKlong free from his cage.

ThinkofinsulinasthetrainthatdeliversbuildingmaterialstoRob.


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Sincebothbuildingmuscleandburningfatareimportanttolong-termhealthsuccess,wecannotneglectthe importance of either.

Insulinandglucagonareneverpresentatthesametime.Thepancreaseitherreleasesinsulininresponse to sugar, or releases glucagon in response to protein and fat or a fasted state. 4

Note: A fasted state is when the body has no readily available macronutrients of any type. The presence of insulin or glucagon is what determines whether food is used as building materials or stored as fat. 5, 6

Inanidealworld,yourbodywouldmoveeffortlesslybetweenthesetwopathways,insulintransportingamino acids into muscle cells to help repair, before switching to glucagon when carbohydrates are not available,freeingfatfromcellstobeconvertedintoenergy. For metabolically flexiblepeople,abalancedlevelofcarbohydrates,fatandproteinisallthatisrequiredto ensure the body is spending time building muscle and burning fat. Sincebothbuildingmuscleandburningfatareimportanttolong-termhealthsuccess,wecannotneglecttheimportanceofeither.

Insulinandglucagonareneverpresentatthesametime.Thepancreaseitherreleasesinsulininresponse to sugar, or releases glucagon in response to protein and fat or a fasted state.4

Note: A fasted state is when the body has no readily available macronutrients of any type. The presence of insulin or glucagon is what determines whether food is used as building materials or stored as fat. 5, 6

Inanidealworld,yourbodywouldmoveeffortlesslybetweenthesetwopathways,insulintransportingamino acids into muscle cells to help repair, before switching to glucagon when carbohydrates are not available,freeingfatfromcellstobeconvertedintoenergy. For metabolically flexiblepeople,abalancedlevelofcarbohydrates,fatandproteinisallthatisrequiredto ensure the body is spending time building muscle and burning fat.

However,themajorityofpeoplearemoreefficientatreleasinginsulininresponsetocarbohydrateconsumptionthanreleasingglucagoninresponsetoloweredlevelsofbloodsugar,andconvertingstoredfattoenergy.Wecallthisbeingcarb adapted.

Aslongasthereisthepossibilityofinsulin-basedenergyrelease,thebodywillnotmakemuchefforttoswitchtotheglucagonfat-releasingpathway. Ratherthanswitchtoglucagonenergyrelease,yourbodywillsendurgenthungersignalsviayourbraintogetmorecarbohydrateforenergyrelease.Peopletalkoftheperiod,twoweeksafterreducingstarchycarbohydrates,whenthesecravingssubside.Thisisthepointatwhichthebodyhasadaptedtotheglucagon pathway.

Ahighercarbohydratedietcanblockfatlossinanindividualwithpoorglucagonresponse.Aslongasinsulin is being released, the body has no reason to switch to glucagon and commence the process of freeing energy from fat cells for energy.


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Klong and Rob

Carb adapted=ThebodyisscaredofreleasingKlongfromhiscageandpreferstokeepRobbusy.

Fat adapted=KlongispermanentlyontherampageandRobnevergetsachance to build anything.

Metabolically flexible=KlongandRobrespecteachotherandworktogethereffortlessly.

Case study – Aaron, 48Aaron was confused when I first met him. A book he had read told him that he should eat

a balance of carbohydrates. However, a personal trainer friend had told him that carbs

were bad. He had been caught between polarizing viewpoints and felt overwhelmed by the information.

“I was determined to make a change, but was frightened I would make the wrong choice.

Should I cut out carbs or would that be bad for me? It’s hard to follow through on a plan

when you don’t know what is right.”

I asked Aaron about his food habits over the last few years. His high sugar and carb

consumption alongside his pre-diabetic condition told me it was likely his body was not

going to cope with high levels of starchy carbohydrates.

For the first six months of his diet, we tracked carefully, keeping him between 25% and 30%

carbohydrates, including fibre and starches.

After six months, we started increasing his ratios of carbs and dropping his fat ratios. At

this point we found his performance and muscle development started to improve rapidly.

After 12 months, and with 55 lb (25 kg) weight loss, Aaron was on a balanced diet of 40%

carbohydrates, 30% fat and 30% protein while continuing to perform well and lose fat. He

had developed metabolic flexibility and could enjoy a balanced diet.

Carbs were not and are not bad for Aaron, but their continued presence was preventing his

body from making the necessary adaptations.


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Factors that increase glucagon production include: • Dietslowerinsugarandstarchycarbs • Exercise • Eatingenoughprotein • Fasting/reducingcalories Factors that decrease glucagon production include: • Frequentmeals • Highbloodsugar • Refinedcarbohydrates • Sedentarybehaviour

Thepancreasofametabolicallyflexibleindividualwillbeabletoproduceglucagoninthepresenceofcarbohydrate consumption because their pancreas does not see one pathway as preferable to the other andwillrespondbasedoncurrentnutrientavailability. Neitherinsulinnorglucagonareinherentlybad,itisoverexposuretooneortheotherthatcancausesome problems.

Knowingthatmusclegrowthandretentionisresponsibleformetabolicstrength,performanceandaestheticappearance,evenwhenfatlossisthegoal,insulinremainsanimportantcomponentofanypermanent health plan.

What we can learn

Consider your diet history.

• Havestarchycarbohydratesbeenamainstayofyourdiet? • Doyoubingeoncarbohydrates? • Areyourcravingscarbohydrate-based?

Youmaybecarbadaptedandneedtoreducecarbsintheshort-termtorebalancethewayyourbodyworksandensurefatloss.

Along-termgoalistohaveabalancedintakeofcarbohydrates,fatandprotein,buttrainingyourbodyto switch energy systems by temporarilyreducingcarbohydrateratiosintheshort-termisaneffectivestrategy.


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Conclusion

Carbohydrates are not bad, but they could be interfering with your fat loss goals right now. WewillhelpyoufindyourcorrectcarbohydrateratiosintheTransform for Life – The Blueprint section.

Carbohydrates and metabolic flexibility recap

Key points:

• Insulintransportsenergytocells–bothmuscleandfat.Withoutinsulin,buildingmuscleisextremelytough.

• Glucagonhelpsmobilisefatforenergyuse,makingitanimportanthormone. • Carbadaptedindividualsmaystruggletoproduceglucagonandthereforelosefat with higher carb diets. • Neithercarbsnorinsulinareinherentlybad,buttheymaybebadforyourgoals right now. • Long-termexpectationsshouldincludebalancedcarbohydratelevelsformostpeople.

Things to do:

• Consider your diet history and whether lower carbs may be suitable. • Choose a starting carbohydrate ratio accordingly. • Monitoroutcomesandupdate.

Transform for Life – The Blueprint will help you get the starting carbohydrate ratio right for you.


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Klong and Rob

WhenRobnoticesthebodyisn’tgettingenoughdietaryprotein,heshoutstoKlong(fromthesafetyofHQ)tostartsmashingdownmusclecellsinsteadof fat cells.

Klonglikessmashingthings,sohe’shappytooblige.EvenifhesecretlythinksRobisagoodytwoshoes.

THE ROLE OF PROTEIN

THE ROLE OF PROTEIN

Ifcarbohydratesandfatsprovideuswithenergy,proteinsprovideuswithbuildingblockstorepairandbuild our muscles.

Toachieveourhealthgoals,sufficientproteinconsumptionisessential.

The building blocks of life

Proteinsarethebuildingblocksoflife.Everythingweareandeverythingwewillbecomeismouldedwithprotein-infusedbricks.

Protein builds and repairs muscle that supports a strong metabolism. 1, 2

Withoutadequatedietaryprotein,thebodywillresorttoutilisingproteinfromtheretainedpoolswithinourmuscles.Forthisreason,ensuringampleproteinisavailableatalltimesiscrucialwhentransforming our bodies.

Your protein baseline

Proteinlevelsshouldnotfluctuatemuchoncewehavefoundourbaseline,andtheselevelswilltypicallyhold regardless of whether we are dropping or increasing calories.

Whileasufficientlevelofproteinisparamountformuscleretentionandgrowth,anexcessofproteinprovidesverylittlebenefitinexchangefornumerouspotentialproblems. 3

Findingthecorrectlevelsofproteinforyouisoneofthechallengesyouwillfaceearlyonincreatingyour Health Blueprint.

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Toolittleproteinandyouruntheriskoflosingmuscle,toomuchandyouruntheriskofturningtheexcessintoglucoseviagluconeogenesisandstoringitasfat.

Around0.7-1.2gofproteinperpound(1.54-2.64gperkg)ofbodyweightisasafestartingpoint,morewithhighlevelsofresistancetrainingandlessifyourexerciselevelsarelow.*

Lily’s Laws 4

Goodnews!LilyjustfoundaNEWuniversallawofchange. • Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficient protein is needed to ensure muscle

repair and adaptation

* Note: If you considerably increase your levels of resistance training or circuit training, you will also be increasing the demand on the body to repair/build muscle tissue and therefore also increasing the quantity of protein required.

Conversely, if you reduce the amount of resistance and circuit training, it may be worth considering reducing your protein consumption, but again, only by a small amount.

Protein and calorie deficits

Anincrementalincreaseinrelativeproteininacaloriedeficitisusefulinalmostallinstances.Theincreaseinrelativeproteiniscreatedthroughprotectingtheproteinintakeascaloriesdropratherthanbyincreasingthetotalproteinlevels.

Example:Youcanseethatwhiletheratioofproteinchangesfrom30%to40%inthelowercaloriediet,theabsoluteamountofproteinremainsat0.8gperpound(1.76gperkg)ofbodyweight.

Macronutrients based on a 2,000 kcal diet with sufficient protein in 190 lb (86 kg) female:

Macronutrients Calories Ounces/Grams % ratio

Proteins 600 kcal 5 oz / 150 g* 30%

Fats 600kcal 2oz/67g 30%

Carbohydrates 800kcal 7oz/200g 40%

*0.8gofproteinperpound(1.76gperkg)ofbodyweight.

THE ROLE OF PROTEIN

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Weight loss (hypocaloric) macronutrients based on 1,600 kcal diet with sufficient protein in 190 lb (86 kg) female:


Proteins 600 kcal 5 oz / 150 g* 40%

Fats 500kcal 2oz/55g 30%

Carbohydrates 500kcal 4oz/125g 30%

*0.8gofproteinperpound(1.76gperkg)ofbodyweight.

Whenwemoveourbodiesintoacaloriedeficit,thefirstactionistoprotectourproteinintake.Inadeficit,wearebettertogoaboveourproteinratiothangobelowourratioandriskmuscleloss.

This is for two reasons:

1. Wheninacaloricdeficit,thebodywillconvertexcessorunneededproteinintoglucose forenergyviaaprocesscalledgluconeogenesis.4

2. Protein has a higher thermic effect than carbohydrates, contributing to calorie deficitgoals.

Note: While a person with higher levels of fat has lower demands for total macronutrients, as they have more retained energy to convert, there remains an equal demand for proteins needed for repair and adaptation.

Case study – Mark, 39Mark was becoming frustrated by his loss of strength, relative to his weight loss. He had lost around 20

lb (9 kg) and had a further 80 lb (36 kg) he wanted to lose, yet didn’t want to continue to feel weaker

as time went on. Despite his weight loss and regular training, he was not happy with the shape his body

was taking on.

We found that less than 20% of his total calories were coming from protein sources.

With the five days a week of intense training Mark was doing, this was not nearly sufficient to rebuild

his muscles, let alone build new muscle.

I explained to Mark that because he had a high level of stored fat, I had less concern about his energy

balance from energy substrates (carbohydrates and fats) than I did from protein.

A lower ratio of dietary protein, paired with high levels of training, had created an environment where his

body had been forced to mobilise stored protein. In other words, he was losing muscle instead of fat.

By liberally increasing his dietary protein to 40%, reducing carbs by 15% and fats by 5%, we were able to

ensure his body had sufficient protein for repair and therefore any mobilised sources would be those

suitable for energy use.

After this protein update, we tracked his fat loss and noted almost 100% of his weight loss was from

unwanted fat sources over an eight-week period.

THE ROLE OF PROTEIN

23

Inthecaseofanindividualwhowishestolosefat,theoptimumoutcomeistheconversionofthepoolofretained fat into energy, alongside the retention of muscle.

To do this, we musthavesufficientdietaryproteinforrepair,otherwisetheretainedaminoacidsinourmusclescouldbeconvertedforuse.

Whenanindividualinacaloriedeficithasahigherfatpercentage,thelevelsofproteininthedietcanbeconsiderablymoreliberal,astheexcessproteinwillbeconvertedintoglucoseandburnedasfuel.

Intheleanerindividual,higherlevelsofproteinmustbesupportedbyahigherleveloffatandcarbohydrates. In this instance we recommend smallercaloriedeficitstoavoidriskingmuscleloss.

Regardlessofthesedetails,anybodywhoisexercisingand in a calorie deficitshouldhaveaproportionatelyhigherleveloftotaldietaryproteintomaximisefatlossandmuscleretention.Ihaverarelyseenexampleswherelessthan30%protein(0.7gperpoundor1.54gperkgofbodyweight)isoptimalforfatlossinacaloriedeficit.

Protein and calorie surpluses

Wheninacaloriesurplus,thedemandsonproteinarelessasthetotalavailabilityofcarbohydratesandfatsarehigher.Carbohydratesactinaprotein-sparingmanner,allowingtheavailabledietaryproteintobeusedforbuildingnewtissueand/orrepairingoldtissueratherthanasanalternativeenergysource. 5

Inthiscaloriesurplus,‘leftover’calorieswilltypicallybetheonesthataremostdifficulttoutiliseforenergy,whichareprotein.The‘leftover’protein-basedcalorieswillbesenttoworkbuildingnewmuscle. 6

Thisiswhycarbohydrates,ratherthanproteins,areincreasedwhenmovingintoacaloriesurplus.

Inacaloriedeficitsomeofourdietaryproteinwillinevitablybeconvertedintoglucoseforenergy.Ontheotherhand,inacaloriesurplus,thankstohigheravailabilityofcarbohydratesandfats,themajorityofourdietaryproteincanworkexclusivelyonrepairingandbuildingnewmuscle.

Protein availability

Someresearchersbelievethetotal amount of protein you consume is less important than a consistent availability of protein in the diet.7

Thereisongoingandinconclusivedebateoverhowmuchdietaryproteinwecanactuallyutiliseinanygivenday,andtheonlythingestablishedwithcertaintyisthatthisnumberisnotthesameforeverybody.However,therecanbenodoubtabouttheneedforaconsistentavailabilityofsufficientdietary protein for repair and adaptation.

THE ROLE OF PROTEIN

24

Klong and Rob

Robcanonlydosomuchbuildingandrepairing.He’snotmagic.

WheneverKlongissafelyinhiscageandRobcomesout,Robworksashardas he can, but he can only do so much. If he has surplus protein, he may send theexcessofftobeconvertedintoenergyforotherpurposes(hemaybebrightenoughtoholdsomeback,butthenagainhemaynotbe!).

Whenhecomesbacktoworkagain,theexcessproteinfrombeforehasbeenused,soifnonewproteinhasarrived,hesitsarounddoingnothing,orworse,asksKlongtosmashsomemuscles.

AllRobreallywantsisenoughproteintodohisjobeverytimehehastodoit.Youcanhelpoutbyeatingalittleproteinwitheverymeal.

Thisiswhyaplant-baseddietcanworkexceptionallywell,evenwhenthetotalamountofproteinisnotas high as in meat eating diets.

Mostvegansandvegetariansunderstandtheimportanceofincludingproteinsourcesineverymealandsnacktoensuremuscleretentionandfatburn.

‘Good’ versus ‘bad’ protein availability

Good protein availability

Meal Protein Availability

Breakfast 0.7oz(20g) Good

Snack 0.7oz(20g) Good

Lunch 1.1oz(30g) Good


Dinner 1.1oz(30g) Good

Total 4oz(120g) Moderate

THE ROLE OF PROTEIN

25

Bad protein availability

Meal Protein Availability

Breakfast 0.2oz(5g) Poor

Snack 0 oz Very poor

Lunch 3oz(75g) Too high


Dinner 2.1oz(60g) Too high

Total 5oz(150g) High

Inthefirstexampleweseelowertotalproteinbutevenavailabilitythroughouttheday,ensuringthatwheneverthebodyneedsprotein,itisavailable.

Inthesecondexampleweseehighertotalprotein,butlessevenavailabilitythroughouttheday.

Thiscouldforcethebodytometabolisemuscleeventhoughthetotalamountthroughoutthedayissufficient.Howmuchdoesthismatter?Youwillgetadifferentanswerdependingonwhoyouask;Iprefertoplayitsafeandensuresufficientproteinthroughouttheday.

Protein availability versus meal frequency

Whenitcomestoweightlosswehaveabattlewearecontinuouslyfighting.

Ensuring fat loss while protecting against muscle loss

Ontheonehand,ifwecontinuetofeedourbodyatregularintervalswithenergy-richfood,wemayneverforceitintothecatabolic,glucagon-releasingenvironmentrequiredtofreefatcellsforenergyuse.Neverfeelinghungrymeansourbodymayneverneedtolocatealternativeenergysources. Ontheotherhand,ifwedon’tensureweareprovidingthebodywithsufficientproteinforrepair,weruntheriskofmuscleloss.

Ensuringthemealsandsnacksyoudohavearefilledwithsufficientproteinisyourfirstlineofattack,yourstrongestdefenceandyourgreatestallyinimprovingyourbodycomposition.

THE ROLE OF PROTEIN

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The role of protein recap

Key points:

• Proteinisabuildingmaterial.Wecannotrepairandbuildwithoutit.• Exerciseincreasesthedemandsonprotein.• Consumingaproteinexcessismoreofaconcerninhypercaloricstatesthan hypocaloric states. • Inordertosafeguardcurrentmuscle,higherrelativeproteinbecomesmorecriticalthe further into a hypocaloric state you go. • Consistentproteinavailabilityispotentiallyasimportantastotalproteinconsumption.• Thevastmajorityofproteinconsumedwillbeforrepair.Eveninasurplus,yourbody

isonlycapableofbuildingverysmallamountsofmuscle.Uppingproteinconsiderablyonceyouhaveestablishedadietaryminimumisatbestpointlessandatworstdetrimental.

Things to do:

• Consumeproteinwitheverymeal.• Consume higher relativeproteinlevelswheninahypocaloricdeficit.• Whenincreasingcalories,increasecarbohydrateorfatlevelsNOTproteinlevelsunless youhavereasontobelieveyourproteinlevelsaretoolowor you are increasing resistance training. • Aimforbetween0.7-1.2gofproteinperpound(1.54-2.64gperkg)ofbodyweight.

Transform for Life – The Blueprintwillhelpyousetyourstartingproteinlevels.

THE ROLE OF PROTEIN

27

FATS AND RATIOS

Fat is essential.

• Itisanalternativeandusableformofenergy,bothasdietaryandstoredfat. • Itisessentialtofightinflammation. • It is crucial for brain function. • Itiscriticalforprotectingyourvitalorgans.

Inthe1970sand80s,muchlikecarbohydratesarenow,fatsweredemonised,yetwe’vecometounderstandhowimportanttheyaretoourexistence.

Proteinisessentialforbuildingandrepair,carbohydratesareessentialforprovidingenergy,andfatisessentialforfightinginflammation,brainfunction,protectingvitalorgansandasapotentialenergy source.

Weneedallthree.

Lily’s Laws 5


• Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficientprotein • Sufficient fat is needed for brain function, immunity and protection

Thequestionisnotwhetherweneedthem,buthowmuchofeachweneed,andwhy?

Fat or carbohydrates?

Insulinisoftenblamedforweightgainbecauseitisresponsibleforcarryingexcessenergytobestoredin fat cells.

Thisisthemostshockingexampleof‘shootingthemessenger’youareeverlikelytohear.

Apersongainsweightbecausetheyeatanexcessofcalories,theinsulinissimplythemailguy.

Without an excess of calories you cannot gain weight. Insulin is not responsible.

Itdoesn’tmatterhowmuchinsulinyourelease,ifyouareinacaloriedeficit,yourbodycannotgainany weight.

FATS AND RATIOS

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FATS AND RATIOS

However,whenitcomestobodycompositionthereismoretoconsiderthanjusttheamountofcaloriesweconsume.Yourmacronutrientratiowillplayaroleinhowmuchfat your body loses.

Knowingthatproteinisessentialforrepairingmuscles,andlevelsshouldremainrelativelystable,weareleftwithaquestiontoanswer.

Whatpercentageofourdietarycaloriesshouldcomefromfatandhowmuchfromcarbohydrates?

Higher fat or higher carbs?

Loweringcarbohydratesresultsinadropininsulinandariseinglucagon. 1

Glucagonisneededforfreeingstoredfatforuseandinsulinisneededforstoringfat.Ifwelookatitfromthissimplevantageitwouldseemobviousthatdroppingcarbohydrateswouldmakesense,butweneedtolookfurther.

Energyfromfatismadeavailablethroughalongerprocessofemulsificationviadigestiveprocessesinthe stomach, pancreas and gall bladder.

Oncethisprocessiscomplete,fatisavailabletobeusedforspecificrolesthatonly fat can complete, whileanyexcessismadeavailableforconversiontoenergy.

Manytissues,includingyourmuscles,canusefattyacidsforenergy,butyourbrain can’t convert fatty acidstofuel(unlessyouenterketosis,atwhichpointyourliverproducesketones–coveredinPopulardiets-pages67-80). 2

Thebrainisaprettyimportantorgan,soifyoulowercarbohydratestotheextentthatyourbodydoesnothavesufficientusableenergytofuelbrainfunction,yourbodywillsimplyconvertstoredordietaryprotein into glucose instead. 3

Thisprocesswillreleaseinsulinandblockglucagonproduction:

A. Negatingthesupposedbenefitsoflowerdietaryfatbyreleasinginsulinanyway. B. Usingdietaryproteinthatwasmeanttorepairandregenerate. C. Runningthe‘worstcasescenario’riskofmetabolisingmuscleforenergy.4

Thisisnottosayloweringcarbohydrateratiosandraisingfatratiosisabadidea,justthatremovingcarbohydratesandincreasingfatwillnotmeanyouremoveinsulinfromtheequationentirely,andevenifyoudo,itmaynotbepositive.

Note: We avoid this worst case scenario by ensuring we have macronutrient minimum at all times.

Whetheryouhavelowercarbohydratesorlowerfatsshouldbebasedonnumerousfactorsandisdependentonyourcurrentcircumstances,goalsandevenbodytype.ThisisallcoveredinThe Blueprint – Getting started with nutrition.

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Havingminimumlevelsofbothfatandcarbohydratesiscrucialtoyourlong-termfunction.Beyondthis,thefat-to-carbohydrateratioyouconsumecanbebasedonthefollowingchart:

Carbs/Fats Ratios

Factor Ratio change

Fat loss as a goal Carbs down i fats up h

Performance as a goal Carbs up h fats down i

Muscle building as a goal Carbs up h fats up h

Current body fat high Carbs down i fats up h

Current body fat low Carbs up h fats down i

The benefits of lower carb ratios:

• Ahigherratioofthefat-burninghormoneglucagonisreleased,meaningmorefat should be burned. • Alowerratioofthefat-storinghormoneinsulinisreleased,meaninglessfatshould be stored.

The benefits of lower fat ratios:

• Thebrainhassufficientusableenergyfromcarbohydratestofeedthebrainandretain dietaryproteinforrepairandadaptationratherthanconversiontoglucose. • The body produces enough insulin to be anabolic and build new tissue.

• Performanceandenergylevelswhenexercisingarebetter.

Fat and carbohydrate ranges

Whenyouarelookingtolosefatasyourgoal,neitherfatnorcarbintakeshoulddropbelow25%orgoabove50%.

Baselineproteininanycaloriedeficitwouldrarelyberecommendedatlessthan30%oftotalcalorieintake,leavingyouwiththeremaindertodistributeacrossyourenergymacronutrients.

FATS AND RATIOS

30

FATS AND RATIOS

Available variable ratio for fat loss goal

• Baselineminimumconsumption(fatandcarbs):25%each. • Minimumstotal(fatandcarbscombined):50%Proteinminimum:30%+. • Availablevariablerange:upto20%(lessifproteinishigher).

Notenoughtomakeorbreakyourresultsbutenoughforyoutoplaywith.

Positives and negatives of macronutrient

Ifyoueatjusttheminimum of 25% carbohydrates:

Negatives

• Yourperformancemaysuffer. • Youmayfeeldemotivatedandtired.

Positives

• Youwillreleasemoreglucagonandmayburnahigherpercentageofstoredfat. • Ifyouarecarbadapteditwillhelpyoubecomemetabolicallyflexible.

Ifyoueatjusttheminimum of 25% fats:

Negatives

• Youmayreleasetoomuchinsulin,theoreticallylimitingfatloss. • Youmayhavemorecravings.

Positives • Yourperformanceshouldbebetter. • Youshouldhavemoredietary-availableproteinforuseonmusclerepair (lessneedforgluconeogenesis).

Whatyouhavehopefullyconcludedbythispoint,is:

1. There is no right answer to which ratio of fats and carbs you should use beyond meeting yourminimumrequirementsonallmacronutrients. 5

2. Thereareotherfactorsmoreimportantandinfluentialtoyouroverallresultsthan smallvariablesonyourmacronutrients.

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However,justbecauseitisnotassignificantasotherfactors,itdoesn’tmeanweshouldneglectit;thecloser we get to reaching our goals, the more important these factors will become.

Thefollowingthreeexampleshighlighthowwecanchangeourmacronutrientsveryslightly,throughouttheweek,dependentonourspecificgoals.

Examplesofsensiblemacronutrient ratiosbasedona1,500calorieintake.

1. High protein ratio

Thisratiowouldbesuitableondayswhenyouhaveahigherpercentageofresistancetrainingandyourpriority is muscle repair.


Proteins 600kcal 5.3oz(150g) 40%

Fats 450kcal 1.7oz(50g) 30%

Carbohydrates 450kcal 3.9oz(112.5g) 30%

2. High fat / low carb ratio

Thisratioyoumaybesuitablefordayswhenyouarenottrainingandwanttolimitexcessinsulinandpromote glucagon production.




Carbohydrates 375kcal 3.3oz(94g) 25%

FATS AND RATIOS

3. High carb / low fat ratio Thisratiomaybebettersuitedtodayswhenyouaretraininghardandneedextracarbohydratesforenergy.




Carbohydrates 600kcal 5.3(150g) 40%

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FATS AND RATIOS

Try a ratio:

1. Ifitworks(losefat,feelgood,trainwell)stickwithit. 2. Ifitdoesn’twork(don’tlosefat,don’tfeelgood,trainbadly)changeit.

Noneoftheseratioswouldhaveadramaticallydifferentimpactonbodycompositionprovidedyouremaininyourcaloriedeficit,however,asyougetclosertoyourfinalgoal,smalldifferencessuchasthese can become crucial.

All oftheaboveratiosareeffectivetoachieveresults,whenpairedwiththekeybodycompositionfactorsandsufficienthydration.

Lily’s Laws 6


• Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficientprotein • Sufficientfat • Drink enough water

Other points around fats

Essential fatty acids

Omega 6 and omega 3areessentialfattyacidsbecauseourbodycannotsynthesisethem,sotheyhaveto be ingested. 6

Providedyouareeatingagoodbalanceoffatsyoushouldnotbetooconcerned,butvegansoftenneedtopayparticularcautiontoomega3andsometimesfindsupplementationcanbehelpful.

How much fat can you consume at once?

Somepeoplefeelsickwhentheyeathighlevelsoffat,othersfollowketogenicdietsof70%ormorefatandsomepeopledon’tevenhaveagallbladder.

This is where personalisation comes in and why you must not assume any rule is true for you until you havetriedityourself.

Types of fats

Therearethreetypesofgooddietaryfatsweneedandoneweshouldtrytoavoid.

Monounsaturated fats and polyunsaturated fats are found in nuts, seeds and oils – these can be around two thirds of our fat source.

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Saturated fats can be found in oils and animal products. There is nothing wrong with saturated fats, the problemistheyoftenmakeuptoohighaproportionofourdiet.Providedtheydon’tmakeupmorethanone third of our fats, they are perfectly healthy.

Trans fatsfoundinfried,bakedandsnackfoodsarenotconsideredgoodforourhealthandshouldbeconsumedinsmallquantitiesonly.Theyraisetheriskofheartdisease,raisecholesterolandcontributetoinsulinresistance.Theseshouldbeavoidedasmuchaspossible.7

Does the ketogenic diet work for fat loss?

Ifyoursolitaryfocusisfatloss,aketogenicdiet,whereyourfatisraisedtoabove70%,canhelpyou lose fat at a fairly rapid pace.

Fastfatlossisonereasonwhyketogenicdietshavebecomeapopularsolution.

Aketogenicdietreplacescarbswithdietaryfats.Peopleoftenbelievethattheyarefollowingaketogenicdiet,butfailtogetanywherenearthe70%minimumfatlevelsrequiredtocorrectlyfollow this protocol.

Thiseliminationofcarbs,alongwitharelativelylowlevelofprotein,largelyremovesthehormoneinsulin,replacingitwiththeglucagonproduction.Providedyouareinacaloricdeficit,youcanbeconfidentyouareburningaproportionoffatbecauseglucagonisthehormoneresponsible for freeing fats from their cells to use for energy.

Afteraperiodoftime,thepancreassecretesketonesintothebloodstream,whichareabletosupportfat-fueledbrainfunctionandotherprocessesintheabsenceofbloodsugars. 8

However,ketogenicdietsarenotwithouttheirproblems.Theyareconsideredtobepotentiallydangerousforcertainpopulations,especially,butnotlimitedto,diabeticsandthosewithliverorkidneyproblems.

Ourstanceistolookforlonger,moresustainablehabits,buttheketogenicapproachcanbeusefulifitsuitstheindividual.

WecoverketogenicdietsinalittlemoredetailinPopular diets.(pages67-80)

FATS AND RATIOS

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FATS AND RATIOS

Fats and ratios recap

Key points:

• Fat is crucial for our immune system, brain function and organ protection. • Fatratiosshouldbehigheriffatlossistheoverallgoal. • Carbratiosshouldbehigherifperformanceistheoverallgoal. • Nomacronutrienteverneedstobelowerthan25%foroverallhealth. • Nomacronutrientneedstobehigherthan50%foroverallhealth. Things to do:

• Consider your goals and preferences. • Try different ratios on high training days to low training days. • Listentoyourbodyandbeflexiblewithyourratiosovertime.

Transform for Life – The Blueprint will help you get the starting carbohydrates right for you.

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IS A CALORIE A CALORIE?

Nofactorismoreimportantthancaloriebalanceforweightloss,butthatdoesnotmeanallcaloriesarecreatedequally.

Thermodynamics applied to the human body is a different beast from thermodynamics applied in a Petri dish.Differenttypesofcaloriesbehavedifferentlywithinourbody,creatingvastlydifferentoutcomes.

Atitssimplestlevel,creatingacalorieimbalanceexplainswhywegainweight,butcalorietypeexplainswhywemightchoosetoeatmorecaloriesinthefirstplace.

The scale can give you one piece of information and one piece of information only. Your calorie balance.

The scale can tell you whether you have burned more calories than you have consumed or consumed more calories than you have burned.

The scale doesn’t know how strong you are, or how great it feels to use your hard-earned muscles.

The scale doesn’t know how you can now climb a flight of stairs without being out of breath, or run with your children in the park.

The scale doesn’t know about the wonderful way your body is responding to the healthy foods you are eating.

The scale doesn’t know how much better you feel and how much energy you have.

The scale doesn’t know about the new-found efficiency in your lungs or the extra power that bounds within your every heartbeat.

The scale can tell you whether you have burned more calories than you have consumed or consumed more calories than you have burned.

That is all the scale knows.

The scale DOESN’T know

how much better you

feel and how much energy

you have.

IS A CALORIE A CALORIE

36

Calories and the satiety factor

The hormone ghrelin is responsible for telling you when you are hungry, and the hormone leptin, is responsible for telling you when you are full.

Anoverallfocusonnon-processedfoodswillbringthesehormonesintobalanceandmakejudgingfullnessandhungeraneasierexperience,butbeyondthis,somecaloriesjustmakeusfeelfullerthanothers. 1

Calorie densitylooksattheamountofcaloriesperpoundandgradesthefoodbasedonthequantityofcaloriesperpoundoffood.Caloriedensityisconsideredtobestrongly,althoughnotabsolutely,linkedto satiety. 2

Calorie dense foods:

Food Calories per pound

Oils 4,000

Nuts and seeds 2,500 – 3,500

Sugars and highly processed carbs 1,500 – 2,000

Breads 1,000–1,400

Fish, meats and poultry 400–900

Beans and lentils 300–750

Potatoes, yams and rice 300 – 600

Fruit 150–400

Vegetables 50 – 200


What does this mean?

Ifyoucould‘stomach’halfapoundofoilitwouldaddupto2,000kcal.

Thesame2,000kcalwouldbeupto40poundsoffoodinvegetables.

Toeat2,000kcalofoilswouldtakeyoulessthanaminute,whereastoeat2,000kcalofvegetableswouldtakeyoumostoftheday.

Theincreasedthermiceffect(coveredlaterinthischapter)requiredthroughdigestion,chewingandcontinuouslyliftingtheforkwheneatingvegetableswouldbesignificantinthisextremeexample,butthe main difference would actually be on hunger.

Thevegetablestakeuplotsofvolumeinthedigestivetract,literallyfillingthestomach,whereastheoil,despitebeingheavyoncalories,takesupverylittlespaceinthedigestivetract,leavingourstomachfeeling empty. 3

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Evenwhenignoringthequitesignificantdifferenceinthermogenesis,thepersonconsumingoilwouldalmostcertainlyendupeatingconsiderablymorecaloriesthanthepersoneatingvegetablesbasedonthelackofsatietyandfullnesstheywouldexperienceincomparison.

How important is calorie density to your results?

Calorie density and satiety has a place and a part to play in physical change but it is less important than calorie balance and macronutrient ratio.

Ifyoudecidedweightlosswasyouronlygoalandeverythingelsewasirrelevant,caloriedensitywouldserveyouwellforatime,butapurefocusoncaloriedensitywithnoconsiderationgiventomacronutrientscouldendupcausingnutritionaldeficienciesandstallingresults.

However,therearelessonstobelearned:

• Sugarsandprocessedfoodsofferlittlenutritionalbenefitsorcaloriedensity. • Loadingyourplateswithvegetablesisalwaysagoodidea.


Lily’s Laws 7


• Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficientprotein • Sufficientfat • Drinkenoughwater • Eat plenty of vegetables

The thermic effect of food

Hot food

The thermic effect of food can be hard to explain. For several minutes I’d been trying to get the concept over to my dad, explaining the delicate interplay between food, heat and metabolism.

Confident I’d got the concept across to him, I asked him to describe it back.

“Son,” he said in his thick Cockney brogue, “don’t you tell me about the thermic effect of food. I’ve been eating Vindaloos since before you were born.”

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Somecaloriesarenotequalwhenitcomestoenergybalance.

The thermic effect of food measures how the different digestion and metabolising processes of nutrientsimpactenergyexpenditure.

Foodstravelthroughdifferentmetabolicprocessesthathavevaryinglevelsofefficiency.Themetabolicprocessesforproteinarelessefficientthanthoseforcarbsandfats–positiveinthecontextofthermogenics!

Ifwecomparean1,800kcaldietwithahighproteinratioagainstan1,800kcaldietwithalowproteinratio,wecanseethedifferencethehigherprotein(morethermic)diethasonouroverallcaloriebalance.

Comparison of thermic effect*

40% high protein

Thermic effect

25% low protein

Thermic effect

Protein 720 180 450 112

Fat 630 19 630 19

Carbs 450 34 720 54

Total calories 1,800 1,800 1,800 1,800

Calories after thermogenesis

1,567 1,615

*Based on the following thermic effects: protein 25%, carbs 7.5%, fats 3%

Thedifferencetototalcalorieintakebasedonahighproteindietisaround50kcal.

Isthisnumberworthpointingout?Yes.

Shouldthisimpactyourdecisionofhowmuchproteintoeat?No.

Highproteindietshaveametabolicadvantage,butthisadvantageisnotsufficienttoconflictwithourpersonalpreferencesandgoal-basedrequirements.

Calorie absorption

The amount of calories we consume is not always the amount of calories we absorb and use.4,5

Therearenumerousprocessesinvolvedinthedigestionoffood;theharderitistodigestfood,thelesslikelywearetoextract100%ofthecaloriesfromit.

Processedfoodsareparticularlyeasyforourbodiestodigest,thereforewearemorelikelytoabsorband use a higher percentage of calories from them.

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Unprocessed,wholefoodshaveahigherfibreandnutrientdensityandarehardertodigest,makingitlikelythatweabsorbalowerpercentageofcaloriesfromthem.

Sincecookingisaprocess–foodsthatareeatenrawarealsolesslikelytobe100%absorbedthanfoodsthatarecooked.

Withoutwantingtopainttoovividapicture,ifyoudon’tutilisethecaloriesthatgo‘in’theystillget‘out’again,intheformofexcretion.Thiscan,understandably,makethe‘inversusout’calculationalittleconfusing. 6

Itisalsothereasonsomepeopleclaim‘cleaneating’ismoreeffectiveforweightloss.2000kcalof‘clean’foodmayresultinfewercaloriesabsorbedthan2000kcalofnon‘clean’foods.Moreonthisisavailablein Popular diets.

On top of this, some people absorb more calories than others.

IfyouandIbothatea150kcalegg,itisunlikelybothofuswouldextract150kcalofenergyfromtheegg.PerhapsIwouldabsorb135kcalandyouwouldabsorb130kcal.

Despiteeatingthesameamountoffood,wecanabsorbdifferentamountsofcaloriesfromthatfood.

Whatdoesthismean?Alotandnotverymuchatall.Infact,itisfarmorelikelytocauseyoutoeatnotenough than to eat too much.

When should you worry?

Losingmorethan2lbofweightperweekwouldbearedflag,aswouldlossofenergy,motivationandincreasedstresslevels.Ifyouaremaintainingorgainingweight,yourabsorptionlevelsarenotaconcern.

Ifyouarelosingtoomuchweight,losingenergyorfeelinguncharacteristicallyweak,youshouldeatahigherlevelofcaloriesthanwouldotherwiseberecommendedand/orreduceyourlevelsoftraining.

Providedyouareeatingahighenoughratioofqualityfoods,consumingsufficientproteinandothermacrosandregularlyexercising,absorption,althoughimpacting,shouldnotbeahugeconcernforweightorfatloss.Youcanreduceyourlevelsofabsorptionbyincreasingyourquantityofwholeunprocessed and raw foods – this is a good idea, but wouldn’t be recommended in isolation and for the sole purpose of reducing absorption.

Becauseoffactorssuchasvariableabsorption,caloriesinversuscaloriesoutcannotbeaperfectequation,butitisstillthebestequation–unlessyouliveinasciencelaboratoryyoucanneverknowexactlyhowmanycaloriesyou’veconsumed,absorbedandburned,butovertimeyoucanpaintaveryaccuratepicture,regardlessofimportant,butsecondaryfactorslikeabsorptionrate.


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Fromacalorieandenergyperspective,thetwoproductsareidentical,sowhenweconsiderweightlosstheyarethesame,butbeyondtheobviousincreaseinsodium,therearetwokeydifferences:

1. Dietaryfibreisalmost3ghigherinthebrownrice. 2. Sugaris2ghigherinthewhitebread.

Dietaryfibreisimportantfordigestivehealthalongsidenumerousotherhealthreasonsandmostofusdon’tgetenoughofit.Dietaryfibreslowsdowntheprocessofdigestion,meaningtheenergyavailableisdistributedmoreevenlywiththebrownrice.

Ontheotherhand,sugardigestsmorerapidly,creatinginsulinspikesandmorereadilyavailableglucose.Whenthebodyhasthedeadlycombinationofinsulinandoversupplyofavailableglucose,fatcellsbecomethedumpingground,regardlessofwhetheryouareinasurplusoradeficit. Whilethisexampleisonlyasmallportionofeachproduct,ifthistypeofdecisionwasmadecontinuously:

• Fatlevelswouldincrease • Insulinsensitivitywoulddecrease • Hungerwouldincrease • Satietywoulddecrease

Thevitamins,mineralsandmicronutrientsinthefoodsweeatareessentialincreatinghealthandreducingchancesofdisease.Bylimitingprocessedfoodsandfocusingonadietthatishighinvitaminsandmineralsweimproveeveryaspectofourhealth.

White bread Brown rice

Calories 200 200

Carbs 40g 40g

Protein 6 g 6 g

Fats 2 g 2 g

Sodium 360 mg 10 mg

Sugar 3 g 1 g

Dietary fibre 1.2 g 4g


Nutrient quality

Thenutrientqualityofafoodistheamountofvitamins,minerals,fibreandmicronutrientswithinafood.

200kcalofwhitebreadisnotthesameas200kcalofbrownrice,despitehavingalmostidenticalpropertiesfromamacronutrientperspective.

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Lily’s Laws 8


• Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficientprotein • Sufficientfat • Drinkenoughwater • Eatplentyofvegetables • Limit processed food intake

Glycemic index and glycemic load

Theglycemicindex(GI)isavalueassignedtofoodsbasedonthespeedatwhichtheycauseincreasesinbloodglucoselevels.7

Foodslowontheglycemicindexreleaseglucoseataslowerandmoreevenrate.Foodshighontheglycemicindexreleaseglucoseatamuchfasterrate.

LowGIfoodstendtoassistwithfatloss,whilehighGIfoodswillreleaseenergyforrecoveryafterexercise,sooneisnotbetter,justuseddifferently.

Themoreevenreleaseofglucoseinlowglycemicfoodsisparticularlyusefulinkeepingbloodglucoseunder control, but to understand the complete effect a food has on blood sugar, you need to understand howquicklythefoodcausesglucosetoenterthebloodstream,aswellashowmuchglucoseitwilldeliver.

Glycemic load does that.

Watermelon,forexample,hasahighglycemicindex(80).Butaservingofwatermelonhassolittlecarbohydrate(6g)thattheglycemicloadisonly5.

Aglycemicloadof10orbelowisconsideredlow;20oraboveisconsideredhigh.

YoucanfindoutmoreaboutwherefoodsstandinglycemicloadandglycemicindexintheInternational tables of glycemic load and glycemic index.

Conclusion

Foodsthathavebeenprocessedandrefinedtendtohave:

• Highersugarperounce/gram • Highersaltperounce/gram • Lowerfibreperounce/gram • Lowermineralsperounce/gram • Lowervitaminsperounce/gram


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So,while2,000kcalfromprocessedfoodshasthesame,orverysimilarimpactonourtotalweightas2,000kcalfromnutrient-rich,fibre-densefoods,theoutcomewillbeverydifferent:

• Higherriskofmostdiseases • Higherpercentageofbodyfat • Lowerpercentageofmusclemass • Increased hunger • Decreasedsatiety • Lessenergy • Lessmotivation

Nearlyeverydiet,fromlowfattoketogenic,universallyagreesthatthecaloriesweconsumefromhighly processed foods are not as good for us as the calories within whole foods.

For weight loss, there is calories. For everything else, there is food quality.

Ifoverallweight,andevenfatloss,isyourgoal,yourstartingpointmust be calorie balance, but this remains an incomplete picture.

Notconsideringfoodqualitywillimpactwhyyouareeatingtoomuch,yourmotivationaswellasenergylevels.

Qualitycalorieswillincreaseenergy,improvementalstateandbuildmuscletissuewhilereducingtotallevelsoffatandoverallchanceofdisease.

Badcalories,fromprocessed,unnaturalsourceswillhavealmosttheexactoppositeeffect.

Donot,however,makethemistakeofthinkingthatevery food you eat must be nutrient dense and whole,becausewhiletheoreticallythisishealthy,itcanbeadangerouslineofthinking.

Clean eating is a concept that suggests some foods are ‘dirty’, when they are not.

Banningfoodsbecausetheyaredirty,withlittleornonutrientqualityorhealthbenefitswillsimplycauseustoovereatthemwhenthedamofwillpowerfinallybreaks.

Let’sfaceit,somepeoplelikethingsalittledirty!

Alldietsshouldhaveapredominanceofhealthyfoods,andthehigherthehealthyfoodratio,thebettertheoverallhealthandoutcomes,butbeyondthisyoucandecidehowmuchofyourdietshouldbenutrient dense whole foods, and how much of your diet should be foods you eat, for no better reason than you enjoy them.

Andnomorejustificationisneededthanthat.


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Is a calorie a calorie recap

Key points:

• Notallcaloriesarecreatedequal. • Somecaloriesmakeyoufeelfullbyfillingthedigestivetract. • Protein has a higher thermic effect than other macronutrients. • Nodietaryprotocolpromotesahighratioofprocessedandrefinedfoods. • Ahigherpercentageofcaloriesfromprocessedfoodsareabsorbed. • Processedfoodshavelessfibre,vitaminsandminerals. • Aminimumof70%offoodsshouldbewholefoods. Things to do:

• Consider your goals and personal preferences. • Decideonahealthyfoodratiothatworksbestforyou. • Listentoyourbodyandbeflexiblewithyourratiosovertime. Transform for Life – The Blueprint will help you get the right healthy food ratio for you.


44

UNDERSTANDING EXERCISE


Iffoodsarethebuildingblocksweusetocreateourbody,thenexerciseisthebuilder(yes,Rob)weusetoshapeitanddecidehowthesebuildingblocksareused.

Allmovementisexercise.Walkingthedog,standingupfromthecouch,runningforthebusandevenliftingyourmugtoyourlipsisexercise.

Belowisasimplereminderoftheroleofcaloriesversusotherfactors:

Weight loss = Body composition (fat loss and muscle) =

Amount of calories burned Typeofexerciseundertaken

Amount of calories consumed Type of calories consumed

FocusedexercisesuchasresistancetrainingandHIITtrainingisimportantbecause:

A. Body composition:Liftingweightsandworkinghardwithcardiorequiresamore muscularandleanphysiquethanjustwalking.Thebodyadaptsandevolvesbasedon relevantstimuli. 1

B. The requirement for balance:Anintelligentworkoutplanreducesimbalancesand potentialforinjuries. C. Accelerated calorie burn:Weachievemoreinashorteramountoftime. 2

Understandinghowtogetthemostfromexerciseandwhatexercisetodowillmaximiseboththeeffectivenessandspeedofevolutionyourbodywillexperience.

Compliance, compliance, compliance

Whetheryoudecidetoexercisefor25minutesadaysixtimesaweek,or45minutesadaysixtimesaweekshouldbebasedonyourcapacitytomaintainratherthanyourdesireforresults.

Consistencyisalwaysthemostimportantaspectoflong-termresults,socreatinglong-termsustainablehabitsshouldalwaysdriveyourdecisions.

Anytrainingroutineis100%betterthannotrainingroutine.

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Exercise type ratios

Exerciseratioshavesomanypermeationsitisimpossibletosaywhatthecorrectbalanceis,butifwestartfromagoodpoint,wecanworkbackwardsbasedonpersonalgoals.

Thefollowingrecommendationisanapproximatebalanceandroughlywhatthemajorityofourworkoutplans are based on.

• 35%resistanceworkouts(includingcircuit-baseddumb-bellresistancewithinPT (cardioandresistancecircuit)andbodyweightresistancesuchassquats,lungesand pressesincludedinsomecardioworkouts). • 45%cardio(includingHIIT,steadycardio,boxing). • 20%mobilization/Pilates/activerecovery.

Asaroughguide,ina6-workoutweekthiswouldbe:

• 2xabsolutecardioworkouts. • 2xcardio/resistancehybridworkouts. • 1xresistancedominantworkout. • 1xmobilization/Pilatesworkout.

Let’stakealookatthedifferenttrainingtypes,whywedothem,andwhenweshoulddomoreofthem.

Note: While ratios can change based on goals and preferences, we always recommend participation in all exercise types.

Why exercise for weight loss?

Ifcreatingcaloriedeficitsalongwithgoodmacronutrientratiosandhealthyfoodsarethekeyfactorforfatloss,whybotherexercising?

Heartrateraisingexerciseisessentialforoptimalfatloss/musclerepair. 3

Notspecificallycardio,resistance,swimming,runningoranyothermethodbutanyexercisethatraisesthe heart rate.

Exercise creates an environment for our body to utilize protein substrates to rebuild muscle tissue and convert stored fat into energy for use.

1. ALLexerciseprovidessufficientstimulustoencouragethisstate. 2. Withoutsurpluscaloriesfora‘musclebuilding’environment,theadditional‘muscle building’benefitsofresistancetrainingarelessimportant. 3. Withexerciseasthekeydriverofcreatingafat-burningandmuscle-repairing environment,andbothresistanceANDcardioprovidingsufficientphysiological stimulustosupportthis,thechoiceofwhichshouldbedonemoretolosefat/weight should be based on other factors.

Ifweneglectexerciseinacaloriedeficit,wewillnotstimulatethemetabolicprocessoftissuerepairandfat mobilization, therefore any weight loss will almost certainly be a higher percentage of muscle.4,5


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This is why exercise is so important.

Lily’s Laws 9


• Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficientprotein • Sufficientfat • Drinkenoughwater • Eatplentyofvegetables • Limitprocessedfoodintake • Exercise to stimulate muscle growth and fat loss

Why cardio training?

Klong

Klonglovesitwhenyoudocardio.

Youdepleteglucose,settinghimfreefromhiscagetogoonafat-smashingfrenzy!

Whyisitthatpeoplelookingtolosefatrequireahigherproportionofcardio?

Calories burned

Cardio,especiallyHIITorintervaltraining,burnsmorecaloriesthanresistancetraining.

Whileburningcaloriesshouldneverbethereasonforexercise(foodintakeandevenNEAT–seeThe Importance of NEAT–willinvariablybethemostimportantaspectsofacaloriedeficit)asachoiceoftrainingbasedaroundanultimatedesiretocreateanoverallcaloriereduction,cardioalwayswins. 6


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Resistance versus Cardio for weight loss

*48weekstrainingperyear.

**3,500kcal=1lb(0.45kg)inbodyweight.Thisisaslightlydatedcalculation,butisusedtoprovideindicativevalues.

Duration No. of workouts

Workout kcal

Weekly kcal

Annual* kcal

Annual weight loss**

Resistance training

45minutes 6 291 1,750 84,000

24lb(11kg)

Cardio training45minutes 6 416 2,500 120,000

34lb(15kg)

Difference 10 lb (4.5kg)

Thechartexplainstheinitialreasoncardiodeservesaslightlyhigherratiothanresistancetrainingwhenweight and fat loss is the goal.

Thisisnotsuggestingcardioisbetterthanresistance,becauseitisnot.Resistancetraininghassignificantlong-termbenefitsaroundmetabolism,muscledefinitionandstrength.

Note: In a caloric surplus, resistance training deserves a higher ratio for its muscle building qualities and whenever we flux our calories we should take this factor into account and increase our resistance training ratio.

Other factors

Therearethreereasonscardioleadsourrecommendedratios,extendingbeyondaesthetics:

1. Cardio equates to a longer, healthier life.Cardiogivesyoutheheart, lung,hormonalandcirculatorybenefitsthatimproveandlengthen your life.7

2. Cardio is the queen of compliance.Theendorphinsandotherfeel-good hormonesyoureleasekeepyoucomingback. 8

3. Cardio and mental health.Cardioisproventohaveasignificantpositive effectondepression,anxietyandothermentalhealthconditions. 9

Increase cardio training ratios if:

• Youwanttolosefatasyourprimarygoal. • Youwanttoincreaselungcapacity. • Youwanttoreleaseendorphins. • You prefer cardio training(compliance,compliance,compliance!).


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Why resistance training?

Whenweplacesufficienttensionthroughmusclefibrestobreakthemdown,thebodywillrepairandrebuild them in a process called adaptation.

Resistancetrainingforcesourbodyintothisstate.

Resistancetrainingwithgoodformalsoincreasesbonedensityandhelpspreventosteoporosisaswellas increasing our baseline metabolic rate. 10

Increase resistance training ratios if:

• Youwanttobuildmuscle. • Youwantastrongermetabolism. • Youwanttochangeyourbodyshape. • Youhaveaspecificareaofyourbodyyouwanttoworkon. • Youwanttoimproveyourposture. • Youpreferresistancetraining(compliance,compliance,compliance!).

Note 1: While you can increase resistance training ratios, we would never recommend entirely replacing cardio or mobilization.

Note 2: Any time you increase your resistance training significantly, you should increase protein intake.

YoucanlearnmoreaboutresistancetraininginourExercise Handbook,byvisitingthefollowinglink: teambodyproject.com/additional-resources/

Why mobilization workouts?

Mobilizationtypeworkoutshaveafardifferentroletoplayinyouroverallhealthinthattheysupportallothertypesofexerciseanddailyactivitiesbyimproving:

• Core stability • Posture • Muscleengagement • Mobility • Flexibility

Peoplewhotakepartinmobilizationworkoutsaremorelikelytostayfreefrominjuryandimproveperformanceinallotherworkouttypes.

Mobilizationistheultimatelong-termgainexercisetype.

Nobodywhohaseverfollowedamobilizationplanhasregrettedit.

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Increase mobilization training ratios if:

• Youwanttoimproveposture. • Youwanttoimproveflexibility. • Youwanttoincreasemobility(strengththrougharangeofmotion). • Youwanttodevelopbettercorestrength. • You prefer mobilization training(compliance,compliance,compliance!).

Training intelligence

Workoutsdonotchangeyourbody,youdo.Workoutsarethemapyouneedtofollowtoreachyour destination.

While‘just’workingoutwillachievegoodresults,developingtrainingintelligencewillspeedupandeventransform your outcomes within the same time frame.

Anintelligentapproachtoexercisewillhaveasignificantimpactontheresultsyouachieve.

1. Quantityandqualityofmuscletissue. 2. Increase or decrease calories burned and fat utilized. 3. Widenrangeofmotionandminimizeinjuries.

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Intensity

Let’stakealookattheoverallintensitywecanapplytoanyworkout.

Intensity levels

1. Going through the motions (LOW effort)

Turningup,completingthemovements(withuseofgravityandsafemomentum)andgettingitdone.Goingthroughthemotionsisafinewaytotrainsomeofthetime,certainlyintheearlypartofyourexercisejourney.

Complianceistheleadingpredictorofresults,makingturningupmoreimportantthananythingelse within this manual.

Forallthescienceandprecision,turningupeverydayisthenumberonepredictoroflong-termsuccess.

2. Doing it! (MEDIUM effort)

You’renottakingiteasy,butyou’renottakingittothelimiteither.Thisiswheremostofyourworkoutswillprobablybe.

3. Taking it to the limit (HIGH effort)

Thisistheeffortgivenwhenyoupusheverythingoffthescale,outofthepark.Everypainbarrierisbreachedwitheveryrep,andeverysetdrainedandexecutedforeverylastounceofbenefit.

Intensityistheoveralleffortyouputintoaworkout.

Noteveryworkoutshouldbecompletedatlevel3.Infact,thiswouldbeconsideredabadratherthanagoodthing.Intelligenceisthebalancebetweenintensitylevels.

Tension

Tensiondrivesresultswithresistancetraining.

Setquantities,repspeeds,weights(orload)andtotalrepsaredesignedtovary,increase,decreaseandinfluencethetypeoftensionyourmusclesexperience.

Withoutplacingmusclesundertension,youarejustmovingyourmusclesandligamentsaroundthejoint.Thisisgreatformobilizationandactivation,butifyouwanttoimprovethetone,strengthorshapeofyourmusclesyouwillneedtoforceadaptationbyapplyingtensiontobreakthemusclesdown. 11

Continuoustensionoverloadstheworkingmusclesandforcesthebodytoadapt.

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Rob

Whenmuscleisbrokendown,Robcomesandbuildsitbackstrongerandbetter.Ifit’snotbroken,Robwon’tfixit!

Sobreakit!

Muscular engagement

Duringresistanceworkoutsyoumustlearntokeepyourmusclesundertensionthroughboththeconcentric(againstgravity)andmoreimportantlyeccentric(withgravity)partofthemovement.

Thinkofapressup.

Bybendingyourelbowsandgoingtowardsthegroundyouarebeingassistedbygravity,meaningthispartofthemovementcouldactuallyhappenwithnoeffort.Youcouldliterallyfallthroughtheeccentricpartofthemovementwithgravityassistingyou.

Slowingthismovementdownbycontrollingandengagingthemuscletoworkagainstgravityisimperativeforbestresults.

Wecallthiseccentriccontrol.Youcaneitherengageyourmusclestofightagainstgravitythroughthemovementtogenerateresultsoryoucanallowgravitytodotheworkforyouandgivetheeccentrichalfof your resistance results away.

Thedriveupagainstgravity(concentric)requiresmusculareffort,sothereisalwaysaforcedcontraction,butanadditionalfocusonmuscleengagementremainsimportanttomaximizeengagementand tension and minimize momentum.

Important:Wheneveryouareconfusedwhichpartofthemovementisconcentricandwhichpartofthemovementiseccentric,simplyconsiderwhichpartofthemovementisagainstgravityandwhichpartiswith it.

Understandinghowtouseyourmusclescorrectlyduringmovements,howtodialupintensityoncardioandhowtomovebetweeneffortlevels,combinetocreatetraining intelligence.

Onceyouhavedevelopedtrainingintelligence,everyworkout,regardlessofdifficultylevel,changesdepending on how you approach it.

Example:

Onadaywhenyouarefeelingalittlefatiguedyouhaveafewoptions:

• Ahighlevelworkoutat1–low effort • Amediumlevelworkoutat2–medium effort • Alowlevelworkoutat3–high effort


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Ifindtheleastpersonalbenefitandsenseofsatisfactionfromchoosingahighlevelworkoutateffortlevel1andthemostbenefitfromalowlevelworkoutexecutedatlevel3,buteverychoicehasaplace.

Ontheotherendofthescale,neverunderestimatethebenefitsofalevel1or2workoutcompletedwithexcellentmusclecontrolandtensionwithlevel3effort.

Ofcourse,themostdifficultworkoutwouldbehighlevelwithlevel3effort,butdevelopingtheintelligencetounderstandwhattheintentionbehindtheworkoutisonanygivendaywillproducemorediverseandenjoyableresults.

Rest and active recovery

How long should I exercise per week?

Asaguideline,between150minutes(20minutesperday)and450minutes(60minutesperday)offocusedexerciseperweekisrecommended.

Twentyminutesofexerciseadayissufficienttochangeyourphysiologicalenvironmenttoafatburning/musclebuildingone.Thisiswhywecanexpectgreatresultsfromshorterdurationsofexercise.

Sowhatisthedifferencebetweenexercisingfor20minutesand45minutes?

1. Calories.Thelessyouexerciseyoudo,themoreconsiderationyouhave togivetotheamountoffoodyouconsume. 2. Progress.Yourfitnesslevels,strengthandotherbenefitswillnothappen asquickly. 3. Speed of fat loss.Sincethebodyhaslessexercise-inducedmuscle damage, it also has less need for protein substrates and therefore less need to mobilize fat as a fuel resource.

What if you decide to exercise for MORE than 450 minutes a week (around 60 minutes a day)?

Atupto60minutesperdayyouwillbeinamoreconsistentlypositivemetabolicenvironment,withahigher calorie burn and a good speed of both progress and fat loss.

However,yourbodyhasalimit(thatwillvaryfrompersontoperson)ontheamountofproteinitcansynthesizeforrepairandtheamountoffatitcanmobilizeforenergyperweek.

Forthisreason,beyond60minutesofexercise,youwillexperiencenegligiblegains,andwouldrequireadditional calories in order to support your additional training without losing muscle.

Unlessyouhavespecificperformancegoals,liketrainingforamarathonorcompetinginsport,trainingbeyond450minutesperweekwillsimplyincreaseyourfoodbillandincreaseyourriskofovertraining.


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Exercise spread

Wehaveapreferenceforyourtotalexercisebeingspreadovertheweek,basedontwofactors:

1. Thepsychologicalhabitbenefitsofdailytraining. 2. Thephysiologicalmetabolicbenefitsofdailytraining(fatburning/muscle buildingenvironment).

Trainingfor90minutestwiceaweekisgreatifitfitsyourlifestyle,butitfallsshortontheabovepointswhencomparedto30minutes,fivetimesaweek.

Active recovery versus sedentary recovery

Somepeopledoverywellonsedentaryrestwhereasothersthriveonactiverest.

Activerestisanygentleexercise-basedactivityonarestday.Somepeoplefindthephysiologicalbenefitsofactiverestaremorepositivethansedentaryrest,alongsideexperiencingthepsychologicalbenefitofdoingsomething.

Alightswim,ameanderingbikeride,agentleworkoutorabriskwalkwouldbegoodexamples.

Sedentaryrestshouldbeselfexplanatory.Putyourfeetupforawell-earnedbreak!Justasmany,ifnotmorepeoplefindthephysiologicalandpsychologicalbenefitsoftotalresttobegreaterthanactiverest.

Thereisnodifferenceinlong-termresults,regardlessofthetypeofrestyouchoose,sochoiceshouldbedrivenbycomplianceandpersonalpreference.

Whatwestronglyrecommendagainstisnorest.Inanygivensevendayperiodaminimumofonedayshouldnotincludeintensiveexercise.

Note: Active rest should NOT be calculated in your total exercise time.

Longer planned rests

Havingaweekortwoofffortotalrestacoupleoftimesayearisfine,providedcomplianceisreturnedto,butequallythereisnospecificbenefittohavinglongbreaksfrommovement-basedactivity.

Whileextendedtotalrestfromexercisehasnospecificbenefits,itisimportanttotakeyourfootoffthegaseverycoupleofmonthswithaperiodoflesschallengingworkouts.

Youcannotkeeppushingyourbody,weekafterweek,andexpectittocontinuemakingprogress.

Werecommendaweekoflighterexerciseevery6-8weekstoprepareyourbodyfortheplannedprogress ahead.

Theselighterperiodswillalsohelpyouavoidforcedreststhroughovertrainingorinjury.


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Understanding exercise recap

Key points:

• Exerciseisessentialforfatburningandmusclebuilding. • Cardioburnsthemostcaloriesandalsooffersotherhealthbenefits. • Resistanceencouragesmusclegrowthandsuperiorrepair. • Mobilizationreducesinjuriesandimprovesperformance. • Trainingintelligence–intensityandtimeundertensionimproveresults. • Planned rest times are important.

Things to do:

• Decideonanexerciseplanthatsupportsyourgoals. • Practise the tension and intensity principles. • Buildinresttimes. Transform for Life – The Blueprintwillhelpyouchoosetherightexerciseprogrammeforyourfitnesslevelsand goals.


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THE IMPORTANCE OF NEAT

Non-ExerciseActivityThermogenesis(NEAT)isactivitybeyondyourfocusedexerciseandnaturalmetabolism.It’sacombinationofyournormaldailyactivity,yourpostureandyourgeneralmovement–anythingthatusesenergybeyonddeliberateexerciseandyourbaselinemetabolicrate(BMR).

WhilepeopledohaveBMRdifferences,researchindicatesthatthevarianceinrestingmetabolicratefrompersontopersonissmall(upto300kcalbetweenthefastestandslowestmetabolismsinpeopleofsimilarheightandweightandwithoutthyroidconditions).1

Ontheotherhand,researchshowsthedifferenceinNEATisestimatedtobebetween200and500kcalandevenashighas2,000kcalinexceptionalcircumstances.

NEATmattersalot.Howmanystepsyouwalk,whatyoudowhentheadvertscomeonthetelly,whetheryoutakethestairsorthelift,howyoufillyourbreaktimesatwork,whatactivitiesyoudowiththekids,howmuchyoufidget,whatyoudowhenyourtrainisrunninglate.

Ifyou’retryingtoloseweight,NEATcouldbefactoredinasanessentialpartofyourdailyactivity.NEATisnotspontaneousinthemajorityofthepopulation,itneedstobeplannedlikeeverythingelse.

Anextra250kcalfromNEATalongsideanextra250kcalfromyourworkoutmeansyouhaveburnedanadditional500kcal.That’s3,500kcalaweek,whichcouldequatestoaround1lbofbodyweight.

ToimproveyourNEAT:

• Buyatracker • Makegoodchoices • Beactive

ModerateversusLowNEATover12weeks:

Person 1 Person 2

NEATModerateNEAT+500kcalperday

LowNEAT+250kcalper day

Calorie intake 1,500kcal 1,500kcal

Exercise 30minutes=250kcal 30minutes=250kcal

Weekly difference 1,750moreburned 1,750lessburned

12 week weight difference Lost6lb(3kg)morethanperson 2*

Lost6lb(3kg)lessthanperson 1*

*assuming3,500kcal=1lbinbodyweight


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ThedifferencebetweenalowandamoderatelevelofNEATover12weekswas21,000kcal.

In terms of food that would be:

• 50cheeseburgers(400kcal) • 100bagsofpotatochips(210kcal) • 400slicesofbread(52kcal)

Intermsofexerciseitwouldbe:

• 84cardioworkouts(30minutesessions) • 150Pilatesworkouts(30minutesessions)

NEATisaveryimportantaspectofyouroverallhealthplanthatcanmakethedifferencebetweenlong-termsuccessandlong-termstruggle.

Factoritin!

Subconscious NEAT

Aseldomdiscussedbutcrucialfactorinweightmanagementisthedifferenteffectshigherandlowerfoodconsumptionhasoncertainbodytypes/peopleandNEAT*.2

Ectomorphs–Ectomorphshavesmallerbonestructuresandlongerlimbs.Theincreased‘speed’ofanectomorph’smetabolismislesstodowithBMRandmorecloselylinkedwithincreasedNEAT.Anectomorphmayoftenstruggletogainweightbecausetheysubconsciously‘movemore’whentheyeatmorecalories.Whileitmayseemthatanectomorphhasafastermetabolism,oftenwhattheyhaveisan insatiable need to burn what they consume.

Endomorphs–Endomorphshavealargerbonestructure,withshorterlimbs.Thisbodytypeisconsideredbysometohavehigherpropensitytogainweight.

Additionalcaloriesconsumeddonotresultinanadditional‘need’toburnoffcalories,makingweightgaincommon.Furthermore,whenfewercaloriesareconsumed,endomorphsmaysubconsciously‘moveless’. Creating the false belief that the metabolism is too slow.

ThisiswhytrackingNEATissoimportant.

Ectomorphs(orsomepeople)=Eatmore,movemore.Eatless,movethesame.Endomorphs(orsomepeople)=Eatless,moveless.Eatmore,movethesame.

Visitpages179-80inThe Blueprint for more information on body types.

*Bodytypesisasomewhatcontroversialarea.ThereareunderstandablepointsofcontentionaroundwhetherthebodytypeitselfisarelevantfactorininfluencingsubconsciousNEAT(oranythingelseforthatmatter).

However,thereisnodoubtthatsubconsciousNEATitselfisanimportantfactor,regardlessofyourbodytypeandwhetherthisinfluencesyourchoices-NEATmustalwaysbefactoredin.


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Lily’s Laws 10


• Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficientprotein • Sufficientfat • Drinkenoughwater • Eatplentyofvegetables • Limitprocessedfoodintake • Exercisetostimulatemusclegrowthandfatloss • NEAT is an important aspect of your metabolic rate

The importance of NEAT recap

Key points:

• NEATistheactivitywedobeyondfocusedexercise. • Itisnotcatabolicsocanbeincreasedwithconfidence.

Things to do:

• Buyordownloadatracker. • FindouthowmuchNEATyoudo. • Increaselevelstohelpyouachieveacaloriedeficit.

Transform for Life – The BlueprintwillhelpyouchoosetherightamountofNEAT.

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POPULAR DIETS

POPULAR DIETS

Everyyear,itseemsthereisanewpopulardietthateverybodyistrying.

Rule 1 of nutrition: If a diet is in fashion, probably don’t follow it.

Whatlooksstylishtoday,looksdatedtomorrow.Theclassicsstayaroundforthelonghaul,whichiswhyIcanstillwearmyflares.

The nutrition classics of macronutrient balance, calorie control, plentyofvegetablesandlimitingprocessedfoodsnevergooutoffashion.

Thatisnottosaythatpopulardietscan’tbeeffective,butifyouare going to follow one, do so with your eyes open.

Clean eating

Afewyearsago,anumberofcelebritiesandfitnessprofessionalsputtheirweightbehindaconceptthatbecameknownasclean eating.1

Thisconceptwaspairedheavilywiththeideaofsuperfoods–foodswithahigherthanaveragenutrientdensity–andtheideathatsugarwasresponsibleforprettymucheverything,fromweightgaintoglobalwarmingandrisingtaxes.

What is clean eating?

Cleaneatingistheconsumptionoffoodsthatarewholeandunprocessed.Aneasywayofidentifyingacleanfoodischeckingifitfitsintooneofthefollowingcategories:

• Itflew(likeabird) • Itran(likeapigorchicken) • Itswam(likeafish) • Itfellorwaspicked(likeanappleoracoconut) • Itgrew(likeapotatooraturnip)

Mostwillconsiderthatgrains,likerice,oatsandquinoaarecleanbutsomewillnot.Overalltheclosertothe original state the food is, the cleaner it is.

Example:unprocessedmeatslikechickenbreast,areconsideredtobecleanerthanprocessedones,likechorizo.

Dirtyfoodswouldbefoodsthathavebeenprocessedorrefinedinanyway.Themorerefinedorprocessed they are, the dirtier they are.

Note: I know, I know, ‘dirty’ foods sound so naughty and exciting.

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These include:

• Mostbreakfastcereals • Whitebread,pastaandrice • Confectionary • Processed meats • Pastries,potatochipsandcookies

Ofcourse,anysensiblepersonwilltellyouthatnofoodisdirtyandnofoodisclean.Somefoodshavehigherfibre,lesssugarandmorenutrients.Somefoodssupportourhealthandsomefoods,eateninlarge amounts, can be damaging to our health.

They aren’t clean or dirty, although a part of me wishes they were.

Benefits of clean eating

Whenviewedinthecontextofweightlossandtransformativehealth,cleaneatingoffersafewspecificbenefits if it can be adhered to:

• Highfibrecontent • Highnutrientvalue • Lowerrequirementfortrackingduetosuperiorhungersignalling,lowcaloriedensity andincreasedfibrecontent

Themostinterestingoftheseisthelowerrequirementfortracking.Inmyexperience,thosewhoadheretoa100%cleaneatingprotocolhavelessneedfortrackingthanthosewhodonot.Theydo,however,stillneedtotakebaths.Cleaneatingdoesnotextendtooverallhygiene.

Should I follow clean eating?

Adietthatishighintransfats,sugarsandsaltandlowinfibreandnutrientsisbadnewsforyourhealthand weight, which is why any sensible dietician or nutritionist recommends a predominance of calories from healthy sources.

Whilethereareprovenhealthbenefitstoensuringaminimumof70%offoodcomesfromhealthysources,thereisnoevidencetosuggestthatcompleteeliminationofdirtyfoodscreatesadditionalbenefits.

Peoplewhohavenointerestordesiretoeatprocessedfoodsordrinkalcoholanddonotwishtospendanytimetrackingintakecanconsidercleaneatingasasolutiontoweightmanagement.

Inmyexperience,thereareveryfewpeoplewhowouldfindthistobepracticalordesirable.

Itisbettertotakeallfoodintoaccountandcreateahealthplanbasedaroundeatingapredominanceofhealthyfoodsincontextwithyourgoals,emotionaleatinghabitsandtastes.

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Benefits of clean eating

• Very healthy • Trackingbecomeslessimportant

Problems with clean eating

• Can cause an unhealthy relationship with food • Difficulttomaintainformostpeople

Important: Is sugar addictive?

The science on sugar has historically been clear.

Sugardoesnothavethephysiologicaladdictivepropertiesofcocaine,nicotineoralcohol,nordoesithavetheseverewithdrawalsymptomsthatwouldbeexperiencedwhenrefrainingfromthesesubstances.2

Ontheotherhand,Ihavewitnessedsugartohavestrongerpsychologicallyaddictivequalitiesthanalmostanythingelse.Somepeoplehaveanoverwhelmingdependencyonsugartonumbemotions,copewithdifficultsituationsorchangethewaytheyfeel.

Ontopofthis,neuroscientistshaverecentlyshownthatsugarleadstothereleaseofdopamineandoverconsumptionleadstotolerancesoincreasinglylargelevelsarerequiredtoexperiencethesamedopamineeffect.Thiswouldseemtomimicsomeofthehallmarksofdrugaddiction.3

Itisunderstandablethatthosewhoconsiderthemselves‘sugaraddicts’oftenseethebestsolutiontoavoiditatallcosts.

Theproblemwiththisultimatesolutionisthatithasalessthan1%long-termsuccessrateasanyreintroductionofsugartothedietisperceivedasfailureandtriggersuncontrollableratesofconsumption.

Mypersonalchallengehashistoricallybeensugar.Iwouldspendmonthsabstainingfromsugar,onlyto succumb to outrageous binges the moment a tiny morsel of sugar passed my lips, playing ‘With or Without You’onfullvolumetoletthesugarknowexactlyhowIfeltaboutourrelationship.

Despitesomesubstantialevidencetothecontrary,IfeltconvinceditwasphysiologicalandIwasaddicted it.

Breaking the negative sugar cycle

Certain foods with sugar in them taste really good. There is nothing wrong with eating food for reasons thatextendnofurtherthanenjoymentoftaste.Refinedsugarhasnonutritionalbenefitsthatcannotbe obtained from healthier sources, but that does not mean it shouldn’t be consumed, simply that it shouldn’tbeconsumedinexcess.

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Getting caught up in whether it is or isn’t a physiological addiction is not particularly useful, so we need tolooktowardstheinformationthatcansupportusinchange.

1. Less than 1% of people successfully live without sugar for the rest of their lives.

Veryfewpeoplewillsuccessfullyabstainfromsugarforlife.Ifweseekthisroutewesetourselvesupforfailure.Therefore,declaringourselvestobephysiologicaladdictsthatmustabstainentirelyhasnobenefitregardlessofwhetheritistrue.

2. Many people who perceive themselves as sugar addicts are eating reasonable levels of sugar within a healthy diet.

Icanincludemyselfinthatstatistic.Ihavewitnessedmanythousandsofpeoplesuccessfullybreakthesugarcycle.Whethertheywerecaughtbypsychologicalorphysiologicaladdictionisfarlessrelevantthanwhethertheycanbreakit.

Andtheycan.

How to break the sugar cycle

Ifyouareasugaraddict,thegreatestchallengeyouwillhaveinyourdietwillbeeatingsensibleamounts of it.

Thelongeryoulivewithoutsugar,thegreaterthepropensityforuncontrollablereboundconsumption.

Thisprovensystemhasbeenusedtobreakthesugarcyclemanytimes:

1. A short period of total abstinence

Youwon’tbesurprisedtolearnthattotaleliminationinthelong-termisabadidea,butshort-termabstinencetoresettolerance,insulinlevelsandtakecontrolofthesharpendofemotionaleatinghabitsisbeneficial.Thiscanlastanywherebetweentwoandsixweeks.

2. Reintroduction of sugar

Whenyoufeelready,it’stimetotakeconsiderationoffoodsyouwanttoconsumeinthelonger-termandintroducetheminsmallerquantitiesandattimesyoudecideyouwilleatthem.

Manypeoplearefrightenedofreintroducingsugar,butifthereintroductionisnotplannedandprepared for, one of two things will happen:

Emotional reintroduction

Sugargetsreintroducedtothedietinanemotionalwayandthepatternofemotionalconsumption of sugar resumes.

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Relaxed reintroduction

Sugargetsreintroducedatatimewhenyouarerelaxedandunpreparedforthedopamine.YourollbackintoBingeTown.

Byreintroducingsugartoyourdietonyour terms, you are reshaping your relationship with sugar andteachingyourselfthatyoucanhavehealthyamounts.

3. Letting go of isolated incidents Somepeopleexperienceisolatedincidentswhentheybingeonsugarthesamewaysomepeoplecomehomeafteraverydifficultdayanddrinkabottleofwine.Thisdoesnotmakethem alcoholics.

Havinganincidentdoesnotmakeyouanaddict,itmakesyouhumanandvulnerabletotheupsanddownsoflifeinthesamewayaseverybodyelse.Ifthishappensitisnotimportant.Whatisimportantisthatyoudonotallowsugarbingestobecomehabits.

Byfollowingthisplan,overtimeyouwilldevelopahealthyrelationshipwithsugarthatisdirectlyinlinewithyourpersonallong-termgoals.

Vegan

What is Vegan?

Avegandietistheexclusionofallanimalproducts,includingcheeseandeggs.Thishasbecomeanincreasingly popular dietary approach in the last few years.

Mywife,Alexandra,isvegan.Iwouldliketobeveganbutstrugglewithoutanyanimalproducts,soinsteadconsumeasfewasIcan.Ieatfishtwiceaweekandeggstwiceaweek.

Iamaveganwhoeatsfish.Andeggs.Thisactuallymakesmenotvegan.Don’ttellanybody!

Wedonotclaimthatavegandietisthebestdietforhealth.Althoughtherearebenefits,whichwewilldiscussbelow,therearechallengestoo.Withafewobservationalexceptionslinkedtocertaintypesofcancersandotherdiseases,therearenobenefitsyoucangetfromavegandietthatyoucannotgetfromanalternativediet.Wechoosetoeatvegan(yes,yesIknow,I’mnotvegan)becausewebelieveitispossible to eat a healthy diet without animal products and this is important to us, ethically.

Ourpersonalchoiceandpreferencetowardsbeingveganhasnothingtodowithoverallhealthandwecertainlydon’tflyaroundtheworld,emittinglargeamountsofcarbonintotheatmosphere,explainingtopeoplethateatingveganisbetterfortheenvironment.

Benefits of eating vegan

Agoodvegandiet,especiallyonethatishighinplant-basedfoods,scoresverywellonsatietyfactors,asvegetablesandfruitsespeciallyarevoluminousandtakeupplentyofspaceinthedigestivetract.

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Veganfoodsarealsopackedfullofnutrients,vitaminsandminerals,scoringveryhighlyonnutrientdensity.Ihavefoundthatmanyvegansstruggletoeatenoughcalories,whichcouldbeseenasabenefitintheshort-term(andaprobleminthelong-term–whatdoyoureckon,Rob?).

Thepotentialhealthbenefitsofvegandietsareexciting,includingreportedobservationalimprovementsaroundhearthealth,reducedcancerrisks,improvedkidneyfunctionandreducedchancesofAlzheimer’s.4,5

Ascurrentstudieshavebeenobservational,conclusivestudiestoconfirmthatavegandietiscausingtheseeffectssimplydon’texist.Thereisnowayofknowingifitisotherlifestylefactorsthatvegansshare,suchasbeingmorelikelytoexerciseorlesslikelytoeathighlevelsofprocessedfoods,smokeordrinkalcohol,thatarebehindthesebenefits.Regardless,agoodvegandietisanexcellentchoicefromanoverallhealthperspective,andprovidedproteinisconsumedcorrectlyandsupplementationisconsideredforanypotentialdeficiencies,thisisadietthatcanhelpyouloseweightandbehealthy.

Problems with eating vegan

Agoodvegandietneedstobecarefullyplannedandconsidered.Poorlyplannedvegandietsoftenpresentwithnutrientdeficiencies.Peoplewhosucceedwithaveganlifestyleinthelong-termhaveasolidunderstandingofthedietandhowtoensureitworksforthem.Thisdietisnotamagicbullet.

VeganscanbemoreatriskofhavinglowlevelsofvitaminD,vitaminB12,omega3s,iron,calciumandzinc,althoughmostofthiswouldbeassociatedwithpoorqualityveganfoods.Avegandietisonlygoodifyoueathighqualityveganfoods.Ifyoueatapredominanceofjunkveganfoodsitiseverybitasbadasanyotherdietandapoorlyplannedvegandietcanbevery bad indeed.

Theheartbenefits,reducedcancerrisksandotherbenefitsareassociatedwitheatinghighnutrientfoodsinexactlythesamewayanon-vegandietis.InmostinstancesvitaminB12,Dvitaminsandomega3sarerecommendedtosupplementavegandiet.

Should I follow a vegan diet?

There is no strong reason you shouldn’t, but on the other hand there is no strong reason you should. The overallhealthbenefitsofagoodvegandietstemfromthesamekeypointsthatallhealthyprotocolsshare.

Lily’s Laws

Lilywantstoremindyouoftheuniversallawsofchange.

• Calorie balance • Anabolicandcatabolicflux • Sufficientcarbohydrates • Sufficientprotein • Sufficientfat • Drinkenoughwater • Eatplentyofvegetables • Limitprocessedfoodintake • Exercisetostimulatemusclegrowthandfatloss • NEATisanimportantaspectofyourmetabolicrate

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Ifyoudon’tlikemeat,fishoranimalproductsorfinditimportant for you ethically not to eat animal products this is anexcellentdiettofollow.

Ifyouloveeatinganimalproducts,thisisadreadfuldiet.For you.

Benefits of eating vegan

• Plenty of promises around reducing disease. • Lowenergydensity/highnutrientdensity. • Animalwelfareandenvironmentalbenefits.

Problems with eating vegan

• Can be as bad as any other diet. • Needsworktogetitright. • Cancausedeficienciesveryeasily.

The ketogenic diet

The Kettle-genic diet

The Ketogenic diet is not to be confused with the Kettle-genic diet, a popular diet in Great Britain on building sites, industrial estates and offices.

Those following the Kettle-genic diet insist on having the kettle on at all times, drinking eight or more cups of tea a day. This harmful fad diet can potentially cause excess biscuit consumption.

What is it?

Aketogenicdietisadietthatplacesthebodyintoastatecalledketosis,wherebyfatsareburnedinsteadofcarbohydratesforuseasenergy.Aketogenicdietrequirestheconsumptionofhighamountsoffat,adequateamountsofprotein,andverylowamountsofcarbohydrates.

Important note: A ketogenic diet is not the same as a high-protein diet, where un-utilized protein can go through a process called gluconeogenesis, converting protein to glucose and preventing ketosis. 6

How it works?

Oncethebodyisdepletedofstoredglucoseandglycogen,ittransportsfatintotheliverandproducesketonesthatcanbeusedforenergy,evenfortasksthatwouldnormallybethepreserveofcarbohydrates,likebrainfunction.

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Thereisusuallyadifficultperiodinthisdietpriortothebodyreleasingketonesandafterstoredglucoseandglycogenisdepleted.However,oncethisisbrokenthrough,thebodywillbefunctioningperfectlywell in the absence of insulin and glucose.

Ahighlevelofcirculatingglucagonandlowlevelsofinsulinmakethisdietveryeffectiveattargetingfatstores for energy.

Fromasimpleweight-lossperspectiveaketogenicdietisveryeffective.

Note: If you are going to follow a ketogenic diet, do it properly. You must eat at least 70% fat.

Problems with eating a ketogenic diet

Theketogenicdietpromisesfasterfatlossresultsthanmostotherdiets,buttherearedrawbacks. At least 95% of people cannot sustain this diet in the long-term.

Youmaybeoneofthe5%,andforthisreasonIwouldneversuggestthatyoushouldn’ttryit.Ifyoudecideto,pleasedoseekalternativeadvicefromyourdoctororadieticiantocheckyouhavenoconditions that would contraindicate it.

This diet is NOT advised within Transform for Life recommendations.

Thescienceonwhetherornotaketogenicdietcanworkinthelong-termseemstobegettingstronger.Followerswillinsistitisgreat,whereopponentswillinsistitisharmful,butagain,weneedtolookbeyond the science and towards the compliance.

1. Sustainability:Mostpeoplecannotfollowthisdietinthelong-term. 2. Restrictive: It seriously limits choice. 3. Performance:High-intensityworkoutsbecomemuchharder. 4. Muscle growth: Protein synthesis in the absence of insulin is much slower.

Conclusion

Theketogenicdietstandsindirectoppositiontosomeofourrecommendations,butitcanbeeffective.However,formostpeople,therearemorebalancedwaysofachievinglong-termresults.7

Whenpeopleaskifaketogenicdietcanwork,myanswerisusuallyyes,butthereisalmostcertainlyamoresustainable,individualandbalancedwayforyoutoapproachtransformativenutrition.Mostdietsare successful for the same reasons.

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Lily’s Laws

Lilywon’tletgoofthisnow!


Benefits of the ketogenic diet

• Promotes fat loss • Canbepositiveforthosewithinsulinsensitivityandsugar‘addiction’ • Oftenremoveslargeamountsofprocessedfoodsbydefault Problems with the ketogenic diet

• Poor performance • Lowcompliance • Highlyrestrictive • Poor muscle growth

Intermittent fasting

What is intermittent fasting?

Intermittentfastingisfastingappliedintermittently.Yup,itdoesexactlywhatitsaysonthetin.

It is the opposite of the ‘little and often’ approach since it is more focused on longer periods without food alongsidelargerportionswhenweareeating.Wecouldcallfastingmore food, less often but that isn’t as marketableasintermittentfasting,sonobodydoes.

This more food, less oftenapproachmaybeskippingonemealaday,havingwholedayswithnomealsoranynumberofvaryingdurationsof‘fast’and‘feast’inbetween.

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There are three main ways people approach fasting:

1. Meal skipping

Skipapredeterminedamountofmealsinaweekwiththeultimategoalofeatingfewercalories.Example:Skipbreakfasteveryday.

2. Total day fasting

Limityourcaloriestoapproximately500kcalonfastingdaysandavoidexerciseonthesedays.

3. Shrink the eating window

Reversetheamountoftimeinyourdaytoincludeeighthoursofeatingtimeand16hoursoffastingtime(usuallypairedwithspecificexercise-lednutrienttimingandfastedcardio).

Benefits of intermittent fasting

Whenfasting,wedepletethebodyofglucoseandstoredglycogenwithinthemusclesandstarttheprocess of releasing glucagon and freeing fat for energy from stores. 8

Providedyouarenotexercisingonfastingdaysthiscouldbepositive.Ifyoudoexerciseonafastingday,Robwon’thaveanymaterialstoworkwith.Soit’sprobablybestyoudon’t.

Insomewaysfluxisalessextremeversionoftheintermittentfastingprotocol.Intermittentfastingcreatesanoverallcaloriedeficit,withthedeficitbeingcreatedinfastingperiods,ratherthaninamoresteady way.

Forsomepeoplethisisamoreconvenientmethodofcreatinganoverallcaloriedeficit.

Ontopofthis,therearebenefitsuniquetofastingbeyondcaloricreduction:

• It teaches discipline. • Youlearnhungermanagement. • Itdevelopscravingcontrol. • Ithelpsusunderstandthedifferencebetweenphysicalhunger(bodyhunger)and

psychologicalhunger(appetite),coveredintheEmotional eating guide(pages128-137)in The Art of Change section.

Problems with intermittent fasting

Despitewhatsomemaysay,intermittentfastingdoesnotallowyoutoescapethefundamentalrulesofhealth and weight management.

Anysuggestionthatprovidedyouhavefastingdaysyoucaneatwhateveryouwanttherestofthetime,is not accurate.

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There are potential issues with fasting too:

• Sleep:Manypeoplereportpoorsleeponfastingdays. • Muscle loss:Withsuchlowcalorieamounts,thebodycanstartraidingmusclestoresto

converttoenergy(Klonggetsboredwhenhe’sfreefortoolong). • Energy: Fewer calories means fewer nutrients which can mean less energy.

Somepeopleexperiencealloftheaboveproblems,someexperiencenone.Asalways,theonlywayyouwillknowisbytryingityourself.

Compliance is another factor to consider. For some people, staying compliant on fasting days is impossibly hard and this would rule it out immediately.

Conclusion

Netcaloriedeficit,macronutrientbalance,regularexerciseandapredominanceofhighqualityfoodwillalwaysremainthepriorityforhealthandlong-termweightmanagement. Fastingdoesnotallowustocircumventthelawsofthermodynamics,itsimplyprovidesuswithadifferent method of creating calorie balances and imbalances.

The initial choice as to whether intermittent fasting is right for you is best based on the following factors:

• Whetheritiseasierforyoutoimplementwithinyourlifestyleandcircumstances. • Whetheryoufinditeasiertomissmealsthancountcaloriesortrackportions(aftera baselineisestablished). • Whetheryoufindfastingeasiertocomplywiththanothermethodsofhealthmanagement.

Positives of fasting

• Teachesgoodhungermanagementandcravingcontrol. • Promotes glucagon release and fat loss. • Canbeasimplemethodofcreatingacaloriedeficit.

Negatives of fasting

• Manypeoplereportpoorsleeponfastingdays. • Withsuchlowcalorieamounts,thebodycanstartraidingmusclestorestoconvert to energy. • Lesscalories,meanslessnutrientswhichcanmeanlessenergyonfastingdays. • For some people, the compliance on fasting days is impossibly hard.

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Paleo diet

ThePaleodietisamoderndietrequiringtheexclusiveconsumptionoffoodspresumedtohavebeentheonly foods consumed by early humans during the Paleolithic era.

Suggested make up of a standard Paleo diet (there are variants):

• 55%ofdailycaloriesfromseafoodandleanmeat,evenlydivided. • 15%ofdailycaloriesfromeachoffruits,vegetables,andnutsandseeds. • Nodairy,almostnograins,noaddedsalt,noaddedsugar.

Thisdietisusuallyparticularlyhighinprotein,whichmakesitdifferentfromtheketogenicdiet,whichishigh in fat.

Benefits of a Paleo diet

Asisconsistentwithallhealthydiets,themainbenefitscomefromanincreasedamountofvegetables,qualityproteinsandfatsandareductioninprocessedfoods.

This is a standard theme in many diets and is also true of the Paleo diet, which is simply a brand attached toawayofeatingfewerprocessedfoods,higheramountsofvegetablesandspecificallytheeliminationofgrainswhichwerenotavailableinthePaleolithicera.Thebenefitsofthishealthydietarebasedonconsistent factors, regardless of what it is called.

Problems with the Paleo diet

Knowledgeofratiosofanimalandplantfoodsinthedietsofearlyhumansiscircumstantialandhighlydebatable,makingthetheorybehindthisdietquestionableatbest.However,thetheorybehindthedietissomewhatirrelevantasthedietitselfishealthy,withsimilarcomponentstotheMediterraneandiet.

TherearepotentialdeficienciesinvitaminDandcalcium,butthisisavoidablewithasensibleapproach.ThemainproblemwiththePaleodiet,likecleaneating,istherestrictionitplacesontheparticipant.Makingcertainfoodscontrabandcreatesfeelingsofguiltbasedonunsubstantiatedevidencesuggestingthat consumption of grains or any processed foods is responsible for disease. Processed foods usually havelowernutritionaldensity,highersugar,highertrans-fatandhighersodiumlevelsandthismakesthemlesshealthythannon-processedfoods.Eatingtheminhighlevelsisproventobebadforyourhealth;eatingsmallamountsisnot.

Conclusion

Theconceptbehindthisdietisbasedonunsubstantiatedevidencebutthedietisgood.

Isitsensibletoincreasetheamountsoffruitsandvegetablesandreducequantitiesofdomesticatedgrains?Onbalance,itprobablyisandforcertainautoimmunediseases,suchasceliac,itcanbeaveryimportant dietary change.

Isitsensibletoreduceprocessedfoodsinourdiets?Yes.

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IsthisthewayPaleolithicpopulationsate?Idon’tknow.Iimaginetheyatewhatevertheycouldgettheirhands on, including mud, beetles and stinging nettles if they were hungry enough.

WerePaleolithicpopulationshealthierthanwearenow?Ihavenoidea,butthennordoesanybodyelse.

Onceagain,iftheoverallmake-upofthePaleodietsuitsyourpalate,lifestyleandgoals,thereisnothingtosuggestitisnotagooddiettofollow.Youcancallitwhateveryoulike.IncludingPaleo.Ifyouwantarealcavemandiet,I’vegotalovelyslugandnettlesoupontheboil.Providedwedon’ttellLilyaboutthe‘theory’behindthisdiet,I’dsayshewouldlikeit.

Lily’s Laws


Positives of the Paleo diet

• Highproteinlevelsformusclerepair • Lotsofvegetablesandfruits • Limitingonprocessedfoods Negatives of the Paleo diet

• Highlyrestrictive

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Popular diets conclusion

The YOU diet

If you choose to eat a diet with a predominance of processed foods with an understanding of the associatedhealthconsequences,youcandoso.Regardlessofhowmany‘bad’foodsyouareeating,ifyoucontrolyourcalorieintake,youcanstillmanageyourweight,althoughmanagingyourbodycompositionwillbemuchtrickier.

Conversely,ifyouchoosetoeatadietthateliminatesanentiresourceortypeoffood,youcoulddothistoo.Providedyouunderstandandfeelcomfortablewithanypotentialconsequencesthatpermanentrestrictions may produce, there is nothing to suggest this would not be the best method for you.

Inmyexperience,99%ofpeoplefindsuccesssitssomewherebetweenthesetwoextremes.Foodisnotgoodorbad,cleanordirty.Itisjustfood.Somefoodscanprotectagainstdiseaseandsomefoodscancontributetoit.Somefoodsarehighlynutritiousandsomefoodsarefulloftransfats,sugarsand sodium.

Transform for Lifewillhelpyoucreateadietthatworksforyou,inlinewithyourgoals,yourethics,yourpreferences and your compliance capabilities.

This is the only diet that matters.

Bytrackingandmeasuringhowweareresponding,bothpsychologicallyandphysiologically,tofoodsandexercise,wecanadaptaccordingly.

Thevariables–macronutrientratios,healthyfoodratios,caloriequantities,fluxratios,exercisequantityandtype–willvaryfrompersontoperson;thereisnorightanswer.

Find your own Goldilocks zonewhereyourdesiredresultspairwithadietandexerciseroutinethatisbothsustainableandenjoyableforyou.

This is the YOU diet.

If you want to call it the ‘Dirty Diet’youhavemyabsoluteapproval.

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THE LAWS OF CHANGE

THE LAWS OF CHANGE

Alllivingorganismsmustcontinuouslyconsumeandbreakdownfoodtosurvive.Foodsupplementsuswith the raw materials we need.

Whilecatabolismisconstantlybreakingdownourmuscletissueandfat,anabolism is constantly building new muscle and hopefully, a little less fat.

Thisnever-endingprocessisthefunctionofourmetabolism.Itneverstops.

Inyourlifetimeyouwillsynthesisearound990lb(450kg)ofprotein.

Ifyouweighed165lb(75kg),thatwouldmeanyouentirelyrebuildyourself,fromscratch,sixtimes.

Thisopensanexcitingdoorofopportunity–throughfoodandexerciseyoucanrebuildyourbodytobeahealthy one.

Yetintheprocessofgettinghealthywebecomesofocusedonthebreakingdownfatthatweforgetbuilding is an important element too.

Thefundamentalswehavediscoveredinthesechapterscanbeappliedtoourownbodytocreatethepersonal Blueprint for our health. Through these fundamentals we can:

1. Getridofunwanted,ineffectiveandunhealthyfat(withKlong). 2. Buildhealthy,leanmuscletissue(withRob). 3. Havemoreenergy,feelbetterandchangeourlives.

BelowIhaveoutlinedthefundamentalsofchangethatshouldbefollowedtoensuresustainableresults.

ThenIhaveoutlinedthesecondarylawsofchangethatwhileimportant,canbeseenonaslidingscaleofapplication.

Fundamentals of physical change

Law 1: To lose weight you must be in a calorie deficit (hypocaloric)

Whetherthisdeficitiscreatedbyfewercaloriesormoreexercise,thislawisabsolute.Ifyouarenotinadeficit,youwillnotloseweight.

Ifweightlossisyourgoal,yourblueprintmustfocusaroundthissingularconcept.Everyotherlawisbasedaroundthequality(bodycomposition)andsustainability(complianceandmetabolicfactors)ofyourweightloss.

Note: To gain weight you must be in a calorie surplus (hypercaloric).

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Law 2: Calorie flux; chronic exposure to calorie deficits will compromise anabolic processes

Ontheonehand,wemusthaveacaloriedeficitifwewanttoloseweight,butontheotherhandweneedtoensureourbodyisreleasinghormonesandhassufficientproteinsubstatestorepairandimprovehealthytissue.Wemanagerebuildingwithinanabsolutedeficitthroughcalorieflux.

Law 3: Forced adaptation through exercise

Exerciseplacesyourbodyin‘fatburningandmusclebuilding’mode.Thebodyevolvesbasedonstimulus.Ifyouwanttolosefatandnotmuscle,exerciseisessential.

Law 4: Food quality and hydration

Apredominantly‘healthy’ratiooffoodswillsupportyourresults.Eatplentyofvegetablesandstay hydrated.

Tryandkeepyourratioofhealthyfoodashighasyoucanwhileensuringyouareenjoyingyour meals.

Law 5: Compliance rules them all

Ifwepresentedthefirstfourlawstoanandroid,itwouldachieveentirelypredictableresultseverytime.Humansarenotsocompliant;thisiswhatmakesusinterestingbutalsowhatmakesus less predictable.

Everyfoodyoueat,everyworkoutyoudoandeverymethodyouimplementreliesonyourabilitytobecompliantwithitinthelong-term.ThecompliancefactorpermeatesthrougheverypageofthisbookandshouldbeinfusedintoyourBlueprint.

• 95% compliance on an 80% ‘good’ plan gets incredible results. • 50% compliance on a 100% ‘perfect’ plan gets no results.

Beconsistent,notperfect.

Weightlossandbaselinebodycompositionfactorsareimpactedbyprimarylawsofphysicalchange.Specificresultsandoutcomesareimpactedbythesecondarylaws.

Secondarylawsareveryimportanttoyourphysicalimprovements,buttheextenttowhichtheymatterisvariableandyourapplicationofthemnegotiable.

Ifyouwanttohavevisibleabsandaverytonedbody,youwillneedtopaycloserattentiontothemthanifyouwanttolosealittleweightandliveabalancedlifestyle.

Whenitcomestosecondarylaws,itisimperativeyoulineupyourexpectationswithyourbehaviour.

Youcannotexpectthesameresultseating70%healthyfoodsandexercisingfor20minutesadayasyoucanwheneating95%healthyfoodsandexercisingfor60minutesaday.

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Secondary laws of physical change

Law 1: Macronutrient ratio

Youwillneedaminimumlevelofproteintoensuremuscleretention,especiallyinadeficit.

Carbohydratetolerancewillbevariedandhigherratioscouldpromotefatstorage,butsupportenergy and performance.

Higherfatratiospromoteglucagonproductionbutcouldcompromiseperformance. Youridealratiowillchangeovertimeanddependonyourgoals.Theonlywaytoknowwhichratio is right for you is to try it.

Law 2: Type and quantity of exercise

A. Cardiowillpromoteahighercalorieburn,puttingalargerdentinyourdeficit(as wellasofferingheart,lungandemotionalbenefits). B. Resistancewillpromotemusclerepairandadaptation.Progressiveoverloadwill keeptheevolutioncyclemovingforwards. C. RaiseyourNEAT.

Law 3: Satiety and calorie density

Eatingfoodsthatmakeyoufeelfullandsatisfiedwillmakecontrollingyouroverallcaloricintakemuch easier.

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Therearemanyideasandconceptsbeyondtheselawsthatyouwilllearnbothinthisbookandonyourjourney.Icallthese5%ers–smalldetailsthatmatter.

Implementingthefundamentallawsofchangealongsidethesecondarylawsofchangewillbethekeytounlockingyourlifelongjourneyofhealth.

Yetthescienceisonlyhalfthebattle.Inorderforthesciencetowork,weneedtomakesurewedoit.

This is why we need The Art of Change,andthatiswherewearegoingnext.

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ENDNOTES

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2 PayneP.R.andDugdaleA.E.“MechanismsfortheControlofBody-Weight.”Lancet,309(1977):583–586.

3 HallK.D.“WhatistheRequiredEnergyDeficitperUnitWeightLoss?”InternationalJournalofObesity,32(2008):573–576.

4DugdaleA.E.andPayneP.R.“PatternofLeanandFatDepositioninAdults.”Nature,266(1977):349–351.

5JanssenI.,etal.“EffectsofanEnergy-RestrictiveDietwithorwithoutExerciseonAbdominalFat,IntermuscularFat,andMetabolicRiskFactorsinObeseWomen.”DiabetesCare,25(2002):431–438.

6MarniemiJ.,etal.“MetabolicChangesInducedbyCombinedProlongedExerciseandLow-CalorieIntakeinMan.”EuropeanJournalofAppliedPhysiologyandOccupationalPhysiology,53(1984):121–127.

7MäestuJ.,etal.“AnabolicandCatabolicHormonesandEnergyBalanceoftheMaleBodybuildersDuringthePreparationfortheCompetition.”JournalofStrengthandConditioningResearch,24(2010):1074–1081.

8TiptonK.D.andFerrando,A.A.“Improvingmusclemass:responseofmusclemetabolismtoexercise,nutritionandanabolicagents.”EssaysinBiochemistry,(2008)85-98.

9DeBerardinisandR.J.,Thompson,C.B.“CellularMetabolismandDisease:WhatDoMetabolicOutliersTeachUs?”Cell,148(2012)1132:1144

10KreitzmanS.N.“FactorsInfluencingBodyCompositionDuringVeryLow-CalorieDiets.”AmericanJournalofClinicalNutrition,56(1992):217S–223S.

11Bopp,M.J.,etal.“LeanMassLossIsAssociatedwithLowProteinIntakeduringDietary-InducedWeightLossinPostmenopausalWomen.“JournaloftheAmericanDieteticAssociation,108(2008)1216:1220.

12HagopianK.,etal.“Long-TermCalorieRestrictionReducesProtonLeakandHydrogenPeroxideProductioninLiverMitochondria.”AmericanJournalofPhysiologyEndocrinologyandMetabolism,288(2005):E674-E684. 13AsamiD.K.,etal.“EffectofAging,CaloricRestriction,andUncouplingProtein3(UCP3)onMitochondrialProtonLeakinMice.”ExperimentalGerontology,43(2008):1069–1076.

14Tomiyama,A.J.,etal.“LowCalorieDietingIncreasesCortisol.”PsychosomaticMedicine,72(2010)357-364.

15RosenbaumM.,etal.“Long-TermPersistenceofAdaptiveThermogenesisinSubjectsWhoHaveMaintainedaReducedBodyWeight.”AmericanJournalofClinicalNutrition,88(2008):906–912.

16HowardC.E.andPorzeliusL.K.“TheRoleofDietinginBingeEatingDisorder:EtiologyandTreatmentImplications.”ClinicalPsychologyReviews,19(1999):25-44.

17MacLeanP.S.,etal.“PeripheralMetabolicResponsestoProlongedWeightReductionThatPromoteRapid,EfficientRegaininObesity-ProneRats.”AmericanJournalofPhysiology–Regulatory,IntegrativeandComparativePhysiology,290(2006):R1577-R1588.

18MacleanP.S.,etal.“Biology’sResponsetoDieting:TheImpetusforWeightRegain.”AmericanJournalofRegulatory,IntegrativeandComparativePhysiology,301(2011):R581–R600.

19 HelmsandE.R.,Aragon,A.A.,Fitschen,P.J.“Evidence-basedRecommendationsforNaturalBodybuildingContestPreparation:NutritionandSupplementation.”JournaloftheInternationalSocietyofSportsNutrition,11(2014).

20 Longland,T.M.,etal.“HigherComparedwithLowerDietaryProteinDuringanEnergyDeficitCombinedwithIntenseExercisePromotesGreaterLeanMassGainandFatMassLoss:aRandomizedTrial.”AmericanJournalofClinicalNutrition,103(2016):738-746.

21DavoodiS.H.,etal.“CalorieShiftingDietVersusCalorieRestrictionDiet:AComparativeClinicalTrialStudy.”InternationalJournalofPreventiveMedicine5,(2014):447-456.

22RavussinE.,etal.“EnergyExpenditureBeforeandDuringEnergyRestrictioninObesePatients.”AmericanJournalofClinicalNutrition,41(1985):753–759.

23DoucetE.,etal.“EvidencefortheExistenceofAdaptiveThermogenesisDuringWeightLoss.”BritishJournalofNutrition,85(2001):715–723.

24Connolly,J.,RomanoandT.,Patruno,M.“EffectsofDietingandExerciseonRestingMetabolicRateandImplicationsforWeightManagement.”FamilyPractice,16(1999):196–201.

25Weigle,D.S.“ContributionofDecreasedBodyMasstoDiminishedThermicEffectofExerciseinReduced-ObeseMen.”InternationalJournalofObesity,12(1988):567–578.

26RosenbaumM.,etal.“Long-TermPersistenceofAdaptiveThermogenesisinSubjectsWhoHaveMaintainedaReducedBodyWeight.”AmericanJournalofClinicalNutrition,88(2008):906–912.

27Kresta,J.Y.,etal.“EffectsofDietCyclingonWeightLoss,FatLossandRestingEnergyExpenditureinWomen”JournaloftheInternationalSocietyofSportsNutrition,7,Supp1(2007):21.

28 Correia-Oliveira,C.R.etal.“StrategiesofDietaryCarbohydrateManipulationandTheirEffectsonPerformanceinCyclingTimeTrials.”SportsMedicine,43(2013):707-719.

Endnotes – Fundamentals of Fat Loss

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Endnotes – Carbohydrates and Metabolic Flexibility

1RorsmanP.andBraunM.“RegulationofInsulinSecretioninHumanPancreaticIslets.”AnnualReviewofPhysiology,75(2013):155–179.

2HenquinJ.C.etal.“HierarchyoftheBeta-CellSignalsControllingInsulinSecretion.”EuropeanJournalofClinicalInvestigation,EuropeanJournalofClinicalInvestigation,33(2003):742-750.

3RamnananC.J.,etal.“PhysiologicActionofGlucagononLiverGlucoseMetabolism.”Diabetes,ObesityandMetabolism,13(2011):S118-125.

4Cooperberg,B.A.andCryer,P.E.“InsulinReciprocallyRegulatesGlucagonSecretioninHumans.”Diabetes,59(2010):2936–2940.

5KelleyD.E.“SkeletalMuscleFatOxidation:TimingandFlexibilityAreEverything.”JournalofClinicalInvestigation,115(2005):1699-1702.

6KelleyD.E.,etal.“TheEffectofNon-Insulin-DependentDiabetesMellitusandObesityonGlucoseTransportandPhosphorylationinSkeletalMuscle.”JournalofClinicalInvestigation97(1996):2705-2713.

Endnotes – The Role of Protein

1 MeredithC.N.,etal.“DietaryProteinRequirementsandBodyProteinMetabolisminEndurance-TrainedMen.”JournalofAppliedPhysiology,66(1989)2850-2856. 2FontanaL.,etal.“EffectofLong-TermCalorieRestrictionwithAdequateProteinandMicronutrientsonThyroidHormones.”JournalofClinicalEndocrinologyandMetabolism,91(2006):3232-3235.

3PhillipsS.M.,Moore,D.R.andTang,J.E.“Acriticalexaminationofdietaryproteinrequirements,benefits,andexcessesinathletes.”InternationalJournalofSportsNutritionandExerciseMetabolism,17(2007):S58-76.

4Shultz,Y.“ProteinTurnover,UreagenesisandGluconeogenesis.”InternationalJournalforVitaminandNutritionResearch,81(2011):101-7.5DullooA.G.andSamecS.“UncouplingProteins:TheirRolesinAdaptiveThermogenesisandSubstrateMetabolismReconsidered.”BritishJournalofNutrition86(2001):123–139.

6KhanM.A.,GannonM.C.andNuttallF.Q.“GlucoseAppearanceRateFollowingProteinIngestioninNormalSubjects.”JournaloftheAmericanCollegeofNutrition11(1992):701–706. 7Hoffman,J.R.,FalvoandM.J.“Protein–WhichisBest?”JournalofSportsScience&Medicine,3(2004):118–130.

Endnotes – Fats and Ratios

1Wang,Y.,etal.“Transcriptionalregulationofhepaticlipogenesis”,NatureReviewsMolecularCellBiology,16(2015):678-689.

2Gómez-Pinilla,F.“BrainFoods:theEffectsofNutrientsonBrainFunction.”NatureReviewsinNeuroscience,9(2008):568-578.

3VeldhorstM.A.,Westerterp-PlantengaM.S.andWesterterpK.R.“GluconeogenesisandEnergyExpenditureAfteraHigh-Protein,Carbohydrate-FreeDiet.”AmericanJournalofClinicalNutrition,90(2009):519-526.

4McCarthyJ.J.,EsserandK.A.“AnabolicandCatabolicPathwaysRegulatingSkeletalMuscleMass.”CurrentOpinioninClinicalNutritionandMetabolicCare,13(2010):230–235.

5Vergnaud,A.C.,etal.“MacronutrientCompositionoftheDietandProspectiveWeightChangeinParticipantsoftheEPIC-PANACEAStudy.”PLoSOne8(2013):e57300.

6Simopoulos,A.P.“Theimportanceoftheratioofomega-6/omega-3essentialfattyacids.”BiomedicineandPharmacotherapy,56(2002):365-379.

7Iqbal,M.P.“TransFattyAcids–ARiskFactorforCardiovascularDisease.”PakistanJournalofMedicalSciences,30(2014):194-197.

8Dashti,H.M.,etal.“Long-TermEffectsofaKetogenicDietinObesePatients.”Experimental&ClinicalCardiology,9(2004):200-205.

Endnotes – Is a calorie a calorie

1KlokM.D.,JakobsdottirS.andDrentM.L.“TheRoleofLeptinandGhrelinintheRegulationofFoodIntakeandBodyWeightinHumans:AReview.”ObesityReviews,8(2007):21-34.

2Duncan,K.H.,Bacon,J.AandWeinsier,R.L.“TheEffectsofHighandLowEnergyDensityDietsonSatiety,EnergyIntake,andEatingTimeofObeseandNonobeseSubjects.”AmericanJournalofClinicalNutrition,37(1983):763-767.

3Stelmach-Mardas,M.etal.“LinkBetweenFoodEnergyDensityandBodyWeightChangesinObeseAdults.”Nutrients.8(2016):229.

4Traoret,CJ,etal.“Digestionandenergybalance”.InternationalJournalofObesity.(2008)

5GuangchangPangetal“Energyintake,metabolichomeostasis,andhumanhealth”FoodScienceandHumanWellness2014

6 Hall,K.D.“Predictingmetabolicadaptation,bodyweightchange,andenergyintakeinhumans”.AmJPhysiolEndocrinolMetab(2010)

7JenkinsD.J.,etal.“Glycemicindexoffoods:aphysiologicalbasisforcarbohydrateexchange.”AmericanJournalofClinicalNutrition,34(1981):362–6.

ENDNOTES

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ENDNOTES

Endnotes – Understanding exercise

1MortonJ.P.,etal.“Theexercise-inducedstressresponseofskeletalmuscle,withspecificemphasisonhumans.”SportsMedicine,39(2009):643-662.

2Donnely,J.E.“PositionStand:AppropriatePhysicalActivityInterventionStrategiesforWeightLossandPreventionofWeightRegainforAdults.”Medicine&ScienceinSports&Exercise,41(2009):451-471.

3 Willis,L.H.,etal.“EffectsofAerobicand/orResistanceTrainingonBodyMassandFatMassinOverweightorObeseAdults.”JournalofAppliedPhysiology,113(1985):1831-1837.

4Grundy,S.M.,etal.“RoundtableConsensusStatement:PhysicalActivityinthePreventionandTreatmentofObesityanditsComorbidities.”Medicine&ScienceinSports&Exercise,31(1999):1493-1500.

5Ross,R.,Janssen,I.“IsAbdominalFatPreferentiallyReducedinResponsetoExercise-InducedWeightLoss?”Medicine&ScienceinSports&Exercise31(1999):S568-S572.

6Hagan,R.D.,etal.“TheEffectsofAerobicConditioningand/orCaloricRestrictioninOverweightMenandWomen.”Medicine&ScienceinSports&Exercise.18(1986):87-94.

7MyersJ.,etal.“ExerciseCapacityandMortalityAmongMenReferredforExerciseTesting.”NewEnglandJournalofMedicine,14(2002):793-801.

8Craft,L.L.,Pernas,F.M.”TheBenefitsofExercisefortheClinicallyDepressed.”ClinicalPsychiatry6(2004):104-111.

9Sharma,A.,Madaan,V.,Petty,F.D.,“ExerciseforMentalHealth.”PrimaryCareCompanionJournalofClinicalPsychiatry.8(2006):106.

10Westcott,W.L.“ResistanceTrainingisMedicine:EffectsofStrengthTrainingonHealth.”CurrentSportsMedicineReports.11(2012):209-16.

11 Burd,N.A.,etal.“MuscleTimeUnderTensionDuringResistanceExerciseStimulatesDifferentialMuscleProteinSub-FractionalSyntheticResponsesinMen.”JournalofPhysiology,590(2012):351-362.

Endnotes – The importance of NEAT

1Levine,J.A.,“Non-ExerciseActivityThermogenesis(NEAT).”BestPractice&Research:ClinicalEndocrinology&Metabolism,16(2002):679-702.

2ChristianvonLoeffelholz“TheRoleofNon-exerciseActivityThermogenesisinHumanObesity”.DepartmentofClinicalNutrition,June5,2014.

Endnotes – Popular diets

1McCartney,M.“MargaretMcCartney:Cleaneatingandthecultofhealthism”BritishMedicalJournal,354(2016):i4095.

2Westwater,M.L.,Fletcher,P.C.,Ziauddeen,H.“SugarAddiction:theStateoftheScience.”EuropeanJournalofNutrition,55Supp2(2016):55-69.

3NeurosciBiobehavRev.2008;“EvidenceforSugarAddiction:BehavioralandNeurochemicalEffectsofIntermittent,ExcessiveSugarIntake.”NicoleM.Avena,PedroRada,andBartleyG.Hoebel*

4Jacobsen,M.F.“SixArgumentsforaGreenerDiet:HowaMorePlant-BasedDietCouldSaveYourHealthandtheEnvironment”.(Washington,DC:CenterforScienceinthePublicInterest,2006).

5ArunSwaminathanandGregoryA.Jicha”NutritionandpreventionofAlzheimer’sdementia”. FrontAgingNeurosci.2014. 6Hashim,S.A.,VanItallie,T.B.“KetoneBodyTherapy:fromtheKetogenicDiettotheOralAdministrationofKetoneEster.”JournalofLipidResearch,55(2014):1818-1826.

7Dashti,H.M.,etal.“Long-TermEffectsofaKetogenicDietinObesePatients.”Experimental&ClinicalCardiology,9(2004):200-205.

8RogerCollier;185(9):“Intermittentfasting:thescienceofgoingwithout”.Jun11(2013):109-4451.

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ABOUT THE AUTHORS

TeamBodyProjectfoundersDanielandAlexandraBartlettaremarriedandliveinWestLondonwiththeir 3 children.

TheyblendAlexandra’sexpertiseinPilates,mobilisationandnutritionwithDaniel’sexpertiseinfitness,weightmanagementandpersonaldevelopmenttocreateacompletehealthproduct.

TeamBodyProjecthasreachedover20millionpeopleworldwideandtheirwebsitewww.teambodyproject.comcurrentlyhasover11,000activemembers.

TheyhavespokenonmultipleaspectsofhealthatFTSE500companiesandhostpopularhealtheventsglobally.

Aspassionateopponentsofunsubstantiateddietspromisingeasyoutcomes,theyadvocatealifestylebasedmethodthatincludesevidencebasedexerciseandnutritionplans.

Everythingtheydoisinfusedwiththeirmessageofpersonalempowerment,developmentandselfconfidence.

Theybothenjoyaglassofwine,goodfoodandexcellentcompany.

80

Thehealth,fitnessandnutritionalinformationinthisbookisforeducationalpurposesonly.Theuseofanyinformationprovidedinthisbookisentirelyatyourownrisk.

YoushouldnotrelyontheinformationinTransformforLifeasasubstituteforprofessionalmedicaladvice,diagnosis,ortreatment.Ifyouhaveanyconcernsorquestionsaboutyourhealth,youshouldalwaysconsultwithaphysicianorotherhealth-careprofessional.Donotdisregard,avoidordelayobtainingmedicalorhealthrelatedadvicefromyourhealth-careprofessionalbecauseofsomethingyoumayhavereadinthisbook.

Youshouldconsultyourdoctor/physicianorotherhealthcareprofessionalbeforestartingthisoranyotherhealthandfitnessprogramtodetermineifitisrightforyourneeds.Thisisparticularlytrueifyouhaveahistoryofhighbloodpressureorheartdisease,orifyouhaveeverexperiencedchestpainwhenexercisingorhaveexperiencedchestpaininthepastmonthwhennotengagedinphysicalactivity,smoke,havehighcholesterol,areobese,orhaveaboneorjointproblemthatcouldbemadeworsebyachangeinphysicalactivity.Donotmakeanychangestoyourdietorexerciseplanifyourphysicianorhealthcareprovideradvisesagainstit.

Ifyouexperiencefaintness,dizziness,painorshortnessofbreathatanytimewhileexercisingyoushouldstop immediately.

Developmentsinmedicalresearchmayimpactthehealth,fitnessandnutritionaladvicethatappearsinthisbook.

Noassurancecanbegiventhattheadvicecontainedinthissitewillalwaysincludethemostrecentfindingsordevelopmentswithrespecttotheparticularmaterial.

HEALTH, EXERCISE AND DIET DISCLAIMER

Documents

THE SCIENCE OF PHYSICAL TRANSFORMATION · THE SCIENCE OF PHYSICAL TRANSFORMATION 1.Fundamentals of fat loss 3 2. Carbohydrates and metabolic flexibility 14 3.The role of protein 20