Does More Sweat Equal More Calories?

Stemming largely from the phrase “BURNING calories” the idea that the more you sweat, or the hotter you are, the more calories you burn is one that has falsely survived for far too long…

…the reality is that our body temperature has very little to do with how many calories we burn

…in actuality, placing us in a colder environment which forces our body to CREATE heat actually burns more calories than a regular, or overly hot one (this has been evidenced by numerous studies which force individuals to work all day in offices set to 45-50 degrees!! and end up seeing a slight increase in calories burned)

So next time you decide to go for a hike in 100 degree temps or put your hoodie on before you do cardio thinking that you’re going to get a little something extra out of it you might want to second guess yourself and make sure it’s really worth it!

All you’re doing is temporarily dehydrating yourself and while that might provide you with a leaner look in the moment, it’s not worth it in the long run!


Why We WANT Carbs For Weight Loss

When I tell people that all 23 of my clients who have lost over 100lbs have done so on a high carb diet they are SHOCKED. Conventional advice says that we need to go on a low-carb, or no carb diet in order to lose weight. Many individuals have even been duped into believing that their bodies “do not respond well to carbs” and therefore they will never be able to lose weight so long as they eat carbs…this is 100% FALSE, and frankly from a human nutrition perspective, it’s absolutely outrageous. 

Let me tell you one thing that is certain about weight loss…

WEIGHT LOSS IS BASED ON EATING LESS THAN WHAT YOU NEED TO SURVIVE

Our bodies then dip into our energy reserves (body fat) in order to keep thinking, moving, and just plain living. 

If the presence of carbohydrates in the diet prevented this action from happening people in 3rd world countries would never be able to starve to death because their diets are made up almost entirely of carbs (rice, bread, potatoes..basically things that don’t spoil quickly) and yet there are sadly people starving to death all over the world.

 

All of that being said it is important to understand not only WHY we need carbs, but how much is right for each of one us, as well as how much protein & fat we need in our diets to create the perfect balance for weight loss!

I always tell people that carbs don’t have a ceiling. What this means is that the way carbs help our bodies is something that continues to increase the more carbs we eat…things like Insulin, Leptin & Ghrelin will be affected more greatly by 200g carbs than 100g, and more by 400g than 200g..this means that we want to give ourselves AS MANY CARBS AS POSSIBLE during a weight loss phase!

So…let’s break it down simply, what’s the secret to the perfect diet?

Protein

  • Enough to synthesize new skeletal muscle tissue
  • Enough to create new antibodies that fight off infection
  • NO MORE after this. Each of these things has a CEILING.
  • Our protein synthesis rates can only process so much protein after that more is a waste..basically, we can’t make bigger muscles just because we eat more protein!
  • Our bodies can only create so many antibodies to fight off infection, after that more will do nothing..we can’t create super bodies that are immune to everything!

Fats 

  • Enough to maintain healthy hormone levels
  • Enough to adequately absorb all necessary nutrients
  • NO MORE after this. Each of these things has a CEILING.
  • Our bodies will only utilize fatty acids to maintain healthy hormone levels. If we give ourselves more fats we don’t get “super hormones”
  • Our bodies only need a certain amount of fatty acids to help with the absorption of the nutrients that we need.

Carbs

  • As MUCH AS WE CAN GET to help stimulate Insulin. Insulin is responsible for increasing the uptake rate of amino acids (protein building blocks) and will actually allow for us to get more out of the protein we eat.
  • As MUCH AS WE CAN GET to help stimulate Leptin. Leptin is our satiety hormone that is positively affected by the processing of carbohydrates & protein. If we can feed ourselves more carbs we can help create better levels of satiation and our bodies will maintain a higher metabolic rate because they feel as though they are being fed more!
  • As MUCH AS WE CAN GET to help suppress Ghrelin. An increase in Ghrelin responsible for that hungry feeling we get when we’re dieting. The processing of carbs helps to suppress this level and will actually help keep hunger at bay longer!

So…to sum things up…

  1. Eat enough protein to build/protect muscle & create antibodies
  2. Eat enough fats to maintain healthy hormones & absorb nutrients
  3. Dump everything else into carbs to help with: protecting metabolism, sparing muscle, and suppressing hunger. 

Remember, we love carbs because they DON’T HAVE A CEILING!


5 Common Myth To Lose Weight

In this article you can find some key bullet points to common myths the fitness industry repeats.

1. Eating frequently DOES NOT boost metabolism

We have studied individuals who eat 6 times a day, 1 time a day, 3 times a day & always see the same effect on metabolism. Your Metabolic Rate is NOT something that changes hour by hour, it takes weeks or even months of consistent habits to have an effect on metabolic rate

2. Eating late at night DOES NOT lead to weight gain

Meal Timing is irrelevant as long as your macronutrient composition within each 24-hour period is the same

3. Eating breakfast DOES NOT “kickstart” your metabolism for the day

Skipping breakfast is perfectly OKAY, your metabolism adjusts over months & months of hormonal changes, NOT hours.

4. Drinking a protein shake immediately after your workout DOES NOT improve muscle recovery

Protein Synthesis Rates are actually elevated to the same degree for HOURS following a training session.

5. A High Carb Diet DOES NOT cause any more fat gain than a Low Carb Diet on the same calories

Weight Loss is determined by the number of calories you take in vs. the number you burn. Any other changes to fat, muscle, etc are brought about by the macronutrient composition of those calories, but weight loss is 100% dependent on TOTAL CALORIES.

STOP LISTENING to repeated information from trainers without backing from SCIENCE STUDIES.

– MATT HOODIE