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Everything You Know About Weight Loss is Wrong

Everything You Know About Weight Loss is Wrong

    Over the weekend, I watched “Fathead”, a documentary produced in reaction to Morgan Spurlock’s “Super Size Me”. This documentary completely challenged everything I knew about weight loss and heart disease, and was also incredibly informative and entertaining.

    Tom Naughton, a stand-up comedian and computer programmer, set out to prove Morgan Spurlock wrong. Fast food can be part of a healthy diet. Tom decided that he’d eat fast food three times a day for a month, just like Spurlock…but he’d LOSE weight, not gain it.

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    According to the “Fathead” official site, the creators describe the film as a “delicious parody of Super Size Me…Naughton serves up plenty of no-bologna facts that will stun most viewers, such as: The obesity “epidemic” has been wildly exaggerated by the CDC. People the government classifies as “overweight” have longer lifespans than people classified as “normal weight.” Having low cholesterol is unhealthy. Lowfat diets can lead to depression and type II diabetes. Saturated fat doesn’t cause heart disease — but sugars, starches and processed vegetable oils do.”

    Naughton’s plan was simple: maintain a caloric intake of 2000 calories per day while eating only fast food (and a couple of “Carb Options” snack bars.) But you can’t just cut calories to lose weight. You need to be eating the correct types of food, and in the correct ratio. And you also need to take into account your hormones, particularly insulin. When insulin levels are up, you are more likely to store calories from food as fat, rather than burning them. And what increases insulin levels? The consumption of sugars and carbohydrates. So Naughton decided that he’d limit both calories and carbs, ingesting 100 grams of carbohydrates per day.

    While Morgan Spurlock gained 25 pounds in his 30 day fast food diet, Tom Naughton lost 12 pounds in just 28 days. His BMI dropped from 31.2 to 28.2, and cholesterol also improved. And that number is even more impressive when you hear what percentage of his calories came from saturated fats: a whopping 54%.

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    But saturated fats aren’t as bad as we’ve been conditioned to believe. Mother nature isn’t stupid. We prefer fatty foods because our bodies crave these foods, because we evolved to eat animal fats over millions of years. The diets of our ancestors were mostly meat-based, with a few fruits and veggies, and very few carbs…and they didn’t have a lot of heart disease. It wasn’t until the advent of agriculture that wheat and grains became a big part of our diet, and it wasn’t until several decades ago (when we started eating processed vegetable oils) that heart disease rates increased.

    According to the lipid hypothesis, “Saturated fat raises cholesterol, and cholesterol causes heart disease.” But this hypothesis was based on skewed, outdated research. According to the doctors interviewed for “Fathead”, the lipid hypothesis is “bogus”. No medical studies have proved that a high-fat diet causes heart disease. In fact, several major medical studies have proved that high-fat diets have no link to heart attack rates.

    Eating a diet rich in saturated fats has been shown to reduce cholesterol levels in your blood. And it isn’t cholesterol that causes clogs in your heart valves. Inflammation does. Cholesterol can build up on these inflamed parts of the heart as part of the healing process, but the root of heart disease is inflammation. And if you want to increase your HDL (good cholesterol), you need to eat more saturated fats. Bad cholesterol (small LDL) levels are increased by eating sugars and carbs.

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    Stress, elevated insulin levels, and smoking all cause heart disease. They also cause elevated levels of cholesterol, which is why people thought for so long that cholesterol caused heart disease, when really it is just a SYMPTOM of heart disease.

    Processed vegetable oils and transfats are rich in Omega-6 fatty acids. And while your body needs a little of these fatty acids, too many cause stiffening of cell membranes and inflammation. You’re better off eating fries cooked in beef tallow or duck fat than fries cooked in vegetable oils.

    So, in summation, here are Tom’s tips for losing weight and making your heart healthier:

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    1. Limit your calories to what is appropriate for your size and activity level.
    2. Only eat natural fats, not transfats or processed vegetable oils (cook food in butter or coconut oil)
    3. Limit your carb intake to 100 grams per day (not the 300 grams per day suggested by the FDA)
    4. Get about 50% of your calories from saturated fats
    5. Avoid foods with a high glycemic index (note that most unsweetened cereals still have a glycemic index rating that is higher than granulated sugar)

    Follow these tips, and you’ll likely see the same success as Tom did.

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    Last Updated on August 13, 2018

    5 Exercises To Improve Intimacy and Create a Better Relationship

    5 Exercises To Improve Intimacy and Create a Better Relationship

    Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

    They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

    Don Juan

      1. Cardio for Stamina

      If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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      Triathlon symbol
        • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
        • Jumping rope – 5-20 minutes a day
        • Swimming – 30 minutes a day
        • Cycling – 30 minutes a day

        The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

        These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

        2. Strength-Training for Your Lower Body and Core

        The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

        Barbell squats
          • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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          Zercher squat
            • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

            Glute bridge
              • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

              Hyperextensions
                • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                Ab wheel rollout
                  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                  Cross body crunch
                    • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                    Incorporate these exercises into your routine 2 to 3 times a week.

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                    3. Upper-Body Strength Training

                    Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                    Plank exercise
                      • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                      Close grip pushups
                        • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                        Chin ups
                          • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                          These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                          4. Pelvic-Floor Exercises

                          You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                          5. Flexibility Moves for Legs and Hips

                          Lion stretching

                            If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                            Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                            With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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