A few days ago I gave a talk for a little over an hour at a friends training studio. Some of what I talked about was the importance of protein intake for preservation of LBM. I also discussed a few other myths and tips like rate of loss in various body fat levels.
After I was done we all went out to lunch and one of the women there asked me how I felt about TV weight loss shows. She, like most, assumed that I didn’t like them because of the unhealthy rate of loss that occurs on the shows. When I told her that wasn’t why I didn’t like them she was surprised.
What I don’t like about TV weight loss shows
When discussing weight loss tv shows I am talking about shows like The Biggest Loser, Celebrity Fit Club, Diet Tribe, etc. The problem with these shows is the information given to the contestants, and to the world, is misleading. The trainers or doctors will break down the diet and training programs to the players and expect them to follow it no questions asked. What is worse is the information is full of incorrect or mythical data with no relevance to achieving their goals.
Here are some of the worst things you see on reality weight loss shows and why they are bad.
What are they doing wrong? Aggressive intervals (up to 12.0 mph) on treadmills with very obese clients
Why is it bad? High level intervals on treadmills for the majority of people is a bad idea and not recommend. I personally don’t do them at all with any of my clients, even the athletes. Interval work is best when the impact is kept to a minimum. If you were going to do high intervals with obese clients you should keep to outside grass hill climbs, stationary bikes, or elliptical machines.
What are they doing wrong? Plyometrics
Why is it bad? Plyometrics are to be worked up to after a very long time of general and then intermediate conditioning. Plyometric movements involve the highest rate of injury for athletes and average gym goers. Not only does your technique in the movement need to be clearly defined and performed, you need to be of the right conditioning to decrease chance of injury as much as possible. The de-conditioned individual and the obese need not apply to box jumps.
What are they doing wrong? Passing along every metabolism myth known to man.
Why is it bad? It’s kind of funny that these trainers and doctors have never looked at a shred of research data and keep mouthing off the same tired broken information week after week. All of them seem to subscribe to the following…
- Eat 5-6 times a day to keep your metabolism from slowing.
- Don’t eat late at night
- No White Carbs or Sugars
- Eating the right foods even in a deficit will boost your metabolism
None of the above is correct. By the way, any deficit is going to bring about slowed metabolic behavior, no matter what you eat.
What are they doing wrong? Never providing breaks or refeeds in extremely caloric restricting environments.
Why is this bad? The more extreme the training and diet program, the more extreme the bodies reaction to the effect. Providing breaks doesn’t make for good tv because water loss numbers would decrease, but overall they would lose more fat and be better off when the game was over.
What are they doing wrong? Treating the women the same as the men in competition.
Why is this bad? This isn’t about the fact that women can’t do it as good as men. Did you know that a females rate of loss could easily the same as mans of the same weight, given the right attention to hormone balance in the body? When you see women keeping up with the men, know that they are dealing with an extremely lucky hormonal profile. Most of them are going to lay in the weeds never keeping up, and worst of all never knowing why.
News Flash: There is a difference in how you train men and women for fat loss. For some it won’t matter, for most it will.
These are just a few, and I do mean few, of the mistakes made by tv weight loss shows. With all that said I have a few thoughts on things that might surprise you.
In the real world…
Usually people say “In the real world that isn’t possible.” They claim that if they could train all day and if they had trainers to push them that they could do that too. Guess what, you can pull a “biggest loser” if you really wanted to and easier than you think. I could outline for you the exact program that would have you losing roughly 5 pounds a week of actual fat that some weeks would equal 10+ pounds or more depending on how obese you are because of water adjustments.
Is it safe?
The way I would do it would be as safe as it could possibly be.
Would I lose muscle?
Of course you would, but being that obese it wouldn’t likely matter much.You would still have more muscle mass than the average slightly overweight male and female. For some females you would probably welcome it given how much muscle you have built up to support that kind of weight on your body.
Anyone who talks about extreme rates of fat loss and doesn’t own up to the fact that some muscle mass is going to be loss is either a liar or stupid.
So where is it?
It’s actually coming when I finish the updates of The Fat Loss Troubleshoot along with more goodies and new programs. Remember those who get the Fat loss Troubleshoot at any point will get updates for free for life. The Fat Loss Troubleshoot is going to be pulled again in the future and won’t be released to the public for sometime after that. Those who purchased it prior will get the new goods and updates before those who haven’t and for cheaper, so keep that in mind.
In the meantime…
Remember changing you life in a quick manner and pushing yourself to new limits isn’t a bad thing. Doing it with no regard to your health or by being led down the wrong path is a bad thing. Stay tuned and stay informed.
Related posts:
It’s sad but I must admit that I got hooked to the Biggest Loser last year. Somehow I ended up getting interviewed for the trainer position which left me wondering what the show was all about. Wow, it was like watching a train wreck, you don’t want to look but you just can’t help it. I was flabbergasted at poor quality of training( and dieting advice or lack thereof).I can’t believe the contestants don’t get more seriously injured/harmed during the season. It’s just totally unnecessary and I believe unethical to put these people in such dangerous conditions. I would imagine the average Joe trainer would be under allot of scrutiny(rightfully so) if they recommend those type of fast paced treadmill intervals or told an obese client to just randomly run a marathon. If something happened to that client, I don’t think America would be very sympathetic, they would be outraged by the poor advice and hold the trainer accountable to their actions. It’s just sad that these shows are representing training and is influencing what others think training has to look like. I’m thankful for the good trainers out there debunking this nonsense and teaching the proper ways. But I really worry about the trainee’s that have a trainer mimicking these methods or for those who just can’t afford a trainer and go out on their own emulating what they saw on the show.
I can’t wait for you new products Leigh!
Wow! Am I really the first poster? *happy dance*
Leigh-
Good post, I like the lay out of
What are they doing wrong?
and
Why is it bad?
I have to read the whole thing later but speaking of treadmills – what is your take on this article
http://getfitandyummy.com/blog/treadmill-challenge/
Is the treadmill really bad??
Great article Leigh. It is the type of thing that gets me so frustrated about those shows. I love the characters and following the people, but I hate the bullshit that the trainers and doctors talk about.
I have a question.
What is the line between pushing someone to build them up into a better person and when you could be putting someone in danger? How as a trainer do you see the difference in that?
Great article. I watched “The Biggest Loser” every once in a while but always find myself getting stabby and have to turn the channel. I agree with the message of losing weight and becoming healthier and it should be in the national spotlight. What people seem to lose sight of with shows like this is the fact that it is a TV show for ratings and ads/product placement. I cringed when I saw the kind of workouts they did and watched as many of the contestents became injured. I am so over Jillian Micheals and everything about her. I get so tired of having to tell people she might be wrong…the reaction I get is kind of like telling them the tooth fairy doesn’t exist or Oprah doesn’t know what she is talking about. Gasp!
Missy, I can’t speak for Leigh but I don’t think the treadmill is “really bad” unless it’s the main tool you rely on to get/stay in shape.
T-Nation/Figure Athlete has had some excellent articles by Alwyn and Rachel Cosgrove about this very issue. Take a look!
http://figureathlete.tmuscle.com/article/training/the_final_nail_in_the_cardio_coffin&cr=
http://figureathlete.tmuscle.com/article/training/get_off_the_treadmill_and_get_metabolic&cr=
http://figureathlete.tmuscle.com/article/training/step_away_from_the_treadmill&cr=
As for The Biggest Loser, despite all its shortcomings I really do enjoy it. But as someone who lost over 65lbs 5 years ago to become lean and fit, who has put nutrition and fitness at the center of my life, I find that the biggest piece that’s missing – aside from how LITTLE they explain about diet and how so much of that is WRONG! – is the daily struggle to maintain.
Many of these Biggest Losers have failed to maintain their weight and some (even a winner, Erik) have gained much of it back. How could this happen? Clearly, people do not change a lifetime of dreadful patterns (many of them psychological and environmental) in 4 hard-core months away from real life. Right up to the finale these folks want to win the money and look great on TV SO badly that they deplete themselves of food and water.
I think a much more realistic approach to the show would be to focus more on diet (“abs are made in the kitchen”), less on beating the contestants senseless, and more on psychological counselling. I would like, at the start of every new season, to see an entire episode devoted to the realistic struggles of past contestants; it would be VERY eye-opening. Fat loss is hard but maintenance is the hardest of all – been there, am there in the trenches every single day.
Thanks for listening! Always great to read you, Leigh.
One of the things the BL trainers throw out in interviews is that they do refeed the day after the weigh in. Also I think that the ‘hard core’ workouts are done just for the camera and they spend a TON of time on the elliptical and doing yoga. Those ‘last chance’ workouts followed by the trudge to the scale are complete BS–they do the weigh in in the AM so the producers can line up the order for dramatic effect. But that doesn’t help people who are watching the show!
And Leigh: can’t wait for your info on this subject, and also I hope you have something coming up about managing our pesky hormones too?
Good article, Leigh. I liked the setup, too. I’m intrigued by what’s to come, toO!
I feel we can talk about this till we are blue in the face. However it’s never going to change the fact that people are always looking for the quickest/most effortless way possible to lose fat(or do anything for that matter). So as a result of all the hopefuls out there, there will always be uneducated people sharing sub par info. That is just fact.
So what do we do? we just keep on keeping on and working with those who don’t have their head in the clouds and we work damn hard at educating those who are genuinely interested.
I watched TBL for about 1.5 seasons. One thing that really irritated me was the “product placements” for 100 calorie packs and whatnot. I wish they would’ve emphasized whole foods more. One medium apple would be less than 100 calories and give you better nutrition–which those contestants need, considering the way they train. Oy.
But of course the show makes its money from advertising, and it’s not like local farmers markets could advertise on the show, so I get it from that standpoint. Still.
Leigh,
I can’t wait for the new stuff and love your stand on the TV weightloss shows. I feel the same me way. It bothers me that they celeb trainers/nutritionists/doctors give all the misinformation so that when I try to tell my friends that breakfast does not “stoke” your metabolism and you don’t need 6 meals a day they look at me as if I’m the misinformed one.
Leigh do you think it is bad to watch the shows though? I didn’t get that vibe I just got that you don’t like the myth spreading right?
Also when are the updates coming out I am so excited! Thank you for updating your customers for free, I love that about you.
Is rapid weight loss that much of a mystery? I thought it came down to psmf? There’s no way I’m losing 5 pounds a week of fat without serious training and serious fasting, but there’s also no reason for me to try to lose that much.
The saddest part about those shows, to me, is the lack of education even to the contestants. I was reading about a woman who was on there and came in second (I think) and some years later, is overweight from her pregnancy and has no idea how to achieve balanced weight loss. I’m not saying it’s trivial to deal with the psychology, but she was obsessed with weigh-ins, set up unrealistic goals and felt miserable when she tanked on them… People DO watch those shows thinking that the contestants are given the magic formula for weight loss and try to follow what they see on TV. Sarah J, JMO but why would you watch junk TV any more than you would eat junk food?
Great article Leigh! I’ve watched bits and pieces of TBL and have always been in awe by the absolute neglect on the show, not only in style of training, but in extremes. Long term weight loss comes down to permanent and sustainable lifestyle changes, and the premise of that show teaches them anything but the absolute essentials to continued progression. It’s like watching an actual trainwreck on TV .. You see it happening, but can’t do anything to stop it. Thus the reason I’ve never liked “reality” TV .. the title in itself is an oxy-moron, there’s nothing “realistic” about it. Fantasy it is …
Sarah – I don’t think there is anything wrong with watching the shows. If anything they are a fascinating study of the human condition and how much importance accountability and environment play in change.
So for everything wrong that you can find with those shows, there are many things right about them. If a TV exec gave me my own show I assure you that you could still have very dramatic and life changing stories with correct information. They just get lazy and neglect the heart of the matter, which is the people.
Shari – I hit a little writers block actually and I listed it out like that, and then it stuck heh.
Great article Leigh! I too enjoy watching the shows, but wish they educated people better.
Missy - I am short on time to read the article, but I will say that treadmills can serve a purpose, but over the years I have found my only use for them is incline walking and low aggression activity.
Matt – Agreed, obviously heh.
Keith – It is a great question. This involves a mental and physical attentiveness by the trainer and relay of information of the client. You just gave me a new article to write.
Bree – You officially just pissed off about 75% of america with your comments
Danielle – The gain back issue is a important one. Anyone can gain back weight, knowing or not knowing the truth, but I have found the even if people gain the weight back sometimes they lose it faster or hit a shorter ceiling of regain when they have the best information on the situation. Another interesting topic.
Gabi – From what I have read the “refeeds” are 2000 calories for the males and 1500 for the females. I will have to look to further verify of course, but even if it was one day, it still isn’t enough to account for the massive deficit that has occurred. I don’t say this to argue, but just to say that in general for the record you would need far more than a one day refeed in a situation like that.
Also the training in general is just horrid taking away the intervals. They use a lot of balance and resistance work that has little use in situations like that. It makes for great tv and shaking up the system, but from a performance stand there is little research or anecdotal ground to support that these movements are ideal.
That being said I watch the damn show, it’s hypnotic. I just might throw things while doing it.
Sinead – Thanks, you know I have to tease.
JC – I agree that this is a highly discussed issue in our circles, but assuming it is even touched on in others is a mistake IMO. People who understand nutrition even on the most “newb” of level who find my website are still leagues beyond the general biggest loser watcher.
Last night on tv I heard eating 1200 calories a day will boost your metabolism. It may be circles to us, but its a brand new road for the rest of the people out there.
I think bringing it out for discussion is a good thing. But then a big target of my readers are intelligent and educated people, but who have been misinformed about the realities of the situation. Sometimes it is good to refresh on those “basics.”
Amanda – Yeah you bring up a funny point. I remember one season they were really pushing the Jello products and pushing all about how to stay away from white this and sugar that, but then had a lesson on how to make jello desserts ans all the calories you would save.
That very confusion is what I am talking about. If you are going to be anal at least be it all the why. It is like a “You are what you eat” lady on BBC. She is freaking brutal and gets a lot of stuff wrong, but she does it full through at least.
Hannah – Well said. I think (hope) it will filter out eventually, just on a 10 year delay.
Sarah J - Refer to what I said to the first Sarah. There could never be anything all about about people striving to change their lives, that isn’t my issue. It is the deliver of the message and the message itself that is the issue in my mind.
RG – A mystery to you or me? Not at all. A mystery to about 99% of the population, yep. It’s all about educating. When people get to your level, when people get to the level of getting it, then comes the “fun” part of just applying it, running through the motions, and figuring out your next step.
Some people never get there though, that is hopefully part of where this blog and others like it come to play.
It’s very sad what becomes of some of the contestants though. The few of them are on a waiting list for thyroid and adrenal shut down anyday now because of what they learned from those shows.
Nicole - My favorite parts are always the BOSU push up jumps. Gets me in the gut everytime.
Yeah for fatloss trouble shoot updates for people have bought prior! I just bought the book last night and almost half way through…it makes soo much more sense than anything I have read or tried in the past. Thanks Leigh.
Thanks Leigh – I use it mainly to burn calories and keep a decent deficit. I do walk at an incline (5% and up) and I walk at 4 -4.5 mph. I will slowly jog (1% incline) at 5.3-5.5 mph if I need to get my burn a bit higher. I am not doing any specific training right now, I want to start OPT, but just can’t seem to get it together here lately!! But thanks for your response!!
Thanks Danielle, I have read those as well. What is funny, is that Rachel has a blog post today where she tells how she and Alwyn used the treadmill on vacation (for intervals though!!)
And let us never forget this travesty….
http://www.youtube.com/watch?v=7PG3BSkBPiQ
Another great article Leigh!
Leigh–Good insight. I was feeling guilty for getting wrapped up into the show but your absolutely right, there can always be something valuable to learn and observe.
Love that “You are what you eat” lady on BBC. It really turns the stomach when she puts out the table full of what the people eat in a week, which is probably a really good way to see just how bad you’re eating.
Leigh, could you elaborate a bit on the difference in how you train men and women for fat loss?
I saw this post soon after I saw this blog post: http://chalenejohnson.blogspot.com/2009/07/why-crash-diets-starvation-and-stress.html
The myths never seem to die – thanks for keeping up the fight.
Krispy, one thing that she has said before is that–for women–she’s often a bit more careful of the deficit (or at least mindful) to make sure that it doesn’t cause hormonal disturbances and cycle disruption and that many women need to take a break or refeed more often to keep from causing hormones to go haywire.
Krispy – adding on to what Sinead said, I’d also mention greater caution around training that involves HIIT (again due to hormonal disturbances)
I doubt if they no what plyos are
from MaxCondition
Plyometrics
Plyometrics is a popular method used to enhance reactive strength. When
used properly these drills have proven to be effective. The problem is that
these movements have been widely misused and misunderstood. Below I
have provided an overview of the history and evolution of plyometric training.
Plyometric training was developed by Yuri Verkhoshansky as a means to
enhance speed strength. What is now referred to as plyometrics was originally
called the shock method. The original meaning of the word plyometric
(originally spelled pliometric) was intended to mean eccentric contraction.
Plyometrics became popular in America in the 70s according to most authorities.
Soviet sprinters were displaying very impressive sprint times so U.S.
coaches decided to travel to the Soviet Union to figure out what was going
on. The Americans saw an athlete step off a box, jump up in the air and the
rest, as they say, is history. On their return to the United States, they spread
the word of the magic training method. Needless to say they never took into
consideration the planning and conditioning that existed in addition to this
type of magic training. In the Soviet Union the shock method was used in a
cyclic nature which involved varying intensity levels and conditioning methods.
Today every coach and fitness instructor in the world is probably using some
type of supposed plyometrics. As an example, a coach might have an athlete
jump ten minutes with no regard to times spent on the ground or quality.
According to the founder of shock method training, if you spend an excess
of 0.2 of a second on the ground after landing this does not constitute true
plyometric activity. The ultimate goal in shock method training is to maximize
the benefits of the stretch shortening cycle as discussed earlier. The athlete
needs sufficient strength in the musculoskeletal system before adhering
to this type of training. A great deal of force is produced in the joints when
performing any type of jumping or falling. Concentrate on quality training
when using plyometrics. This should not be a fatiguing endeavor; remember,
the goal is speed strength. In general, terminate high intensity plyos 7–14
days before competition.
I really liked your post, Leigh and the way it was laid out. I too watched TBL for the first season and lost interest about halfway through the second. The biggest turnoff for me was the emphasis on the Survivor-like strategies/alliances, which have nothing to do with fitness. The lack of specific info on the reasons why they are training the contestants the way they are (plyos, dumbbell curls, etc) – yes, I realize it’s because of trainer incompetence… and the stupid food product placements were the other main reasons I gave up on the show. One other big issue I have with it is the way that they use underwater weighing to measure bodyfat at the begginning but then totally ignore bodyfat changes later on by only measuring their scale weight. They don’t even measure bodyfat at the end of the contest!! Too many people are fixated on scale weight and the show is doing a disservice by further promoting that mindset.
“Eat 5-6 times a day to keep your metabolism from slowing”.
L, what is so wrong with this advice above? hasn’t there been enough research proving people lost more fat when eating smaller, more nutrient rich meals (4-6), than 2 meals per day. please explain, thanks
Great article Leigh. Those shows are really bad. People need to understand that there is no easy fix to get in shape. Can’t wait for your new book.