In Part 1 of this article I told you that the "energy in/energy out" theory doesn't quite explain what happens to cause the body to lose or gain weight.

The key point of the first part of this article was your body will always try to find a balance point. Adjusting one side without looking at the other side of the equation will not yield long term results.

On the intake side, the food you take in should provide the highest amount of nutrients and provide a metabolic boost to your system. Some factors to consider on the intake side:

1. Frequency of eating. Better for your metabolism to eat more frequently throughout the day.

2. Nutrient content. Wholesome foods from appropriate sources are best. Fresh, chemical-free fruits & veggies, meat, fish, nuts & dairy. The more processed a food product is, the less nutrient content there is.

3. Ratio of macronutrients (fats, proteins, carbohydrates). No one ratio is appropriate for everyone; some people do better on higher carbohydrate plans, others on higher protein; some do better with 15% fat and others with 30% fat (as a percentage of total caloric intake).

On the energy output side, you need to look at the total picture not just physical activity. Some factors to consider here:

1. Resting metabolic rate.
2. Heat production from all sources (from thermic affect of food, exercise, resting metabolism, etc.)
3. Fat storage.
4. Exercise and activity output.

Traditional Diet Approach

In the old "energy in/out" model, many people try to "diet" by itself; meaning they only work on the energy-in side and think by limiting calories they will lose weight. Sure enough they will, however, the results last only as long as one can maintain a deprived eating plan (not long for most people). Plus the weight lost is not only fat but actually consists more of water and muscle thereby lowering your metabolism.

Diet Plus Cardio Approach

The next step people usually try is to "diet" and exercise, primarily through cardiovascular activities (walking, running, biking, etc.). Now the energy-out side is being manipulated as more calories are expended through the cardio exercise. The exercise is usually done at a low intensity so even though you do burn calories while doing the exercise, your metabolic rate isn't increased afterward.

However, cardiovascular exercise is by nature catabolic, meaning it breaks down muscle tissue. Muscle is a key aspect to a high metabolism so in effect you are breaking down your own fat burning furnace. And again, if you're following a calorie deprived diet you will be losing muscle mass from that as well.

Your body will always seek to regain balance. So while you may increase calorie expenditure with cardio exercise, your body metabolic efficiency increases while metabolism decreases. You can lose weight by doing low intensity cardio activities but you need to do a LOT of it. The average person will inevitably end up with an overuse injury plus lose a lot of lean muscle mass as well.

The Metabolic Makeover Approach

So what are you left with? You need an approach that manipulates both energy-in and energy-out in such a way that the body adapts to a new balance point while losing body fat. First you need to make sure you're taking in the right combination of marconutrients from quality sources of food at the right times.

Second, you need to alter your activity to boost your metabolism while expending calories. This is best done through a combination of strength training and cardio exercise (though a lot less than you think). There a protocols for each type of exercise which are most effective for fat loss and both involve intensity.

You manipulate both sides of the equation in such a way to give your metabolism a makeover and kick it into hyperdrive. Only altering one side will not have a lasting effect on your body composition or your health.

I hope you've gained some knowledge of why diets and inappropriate activity fail in the long run. If there's only one thing you take away from this newsletter it's this - don't ever DIET again. It is not the solution and it never will be the solution.

If you're looking for specific coaching on how to effectively and permanently lose weight, give us a call. We have the tools and programs to help you achieve your goals.

Until next time,

Curb Ivanic and the Ultra Fitness team
Expect the Best!

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