Great John Welbourn interview. There are a number of funny stories over 4 videos. Who is John Welbourn?
As much as I like John’s website and value his coaching expertise (It isn’t super clear why he posted this article), anyone who has seen someone lose 50 – 100 lbs and keep it off knows that there is much more to living a healthy lifestyle than just losing the initial weight. However, I think this is an enlightening article. Also read this article for figuring out how many calories are actually burned running. While you are checking out the SoCal S&C website, check out this post about Aubrey, who recently came in 2nd at figure show with “no cardio and an all Paleo diet.”
Enlightening in what way, Saul?
That article seems to go contrary to everything you teach about diet and exercise, as well as the primal/paleo leaders. It just seems to parrot the usual CW stuff we hear about calories in/calories out and the necessity of cardio.
What points are being made there that are salient for us to note?
Hi Kris – I think that Saul was intending to highlight how different this article IS from what is taught at MDF… even though he didn’t say that exactly. I agree with you, the article does parrot the usual CW… and it’s surprising to see it on a website such as John Wellbourne’s.
I spent a log time last night replying to this but it just never took form. I am going to make this short and sweet and then come back to wrap up.
Do a search for “martica “You’re better off doing more cardio”” and you will see who wrote the article. It should be obvious that she knows little about strength training or fat loss. Here are the two things that struck me as enlightening:
1) The intended audience for this article seems to be short-term fat loss for people who have a lot of fat to lose. In this case, I found myself agreeing that more cardio is better with the caveat that they need to strength train first to get their de-conditioned body prepared for cardio. Cardio is the “sport” that we train them for. I am not talking about 10 -12 hours of running a week. I am talking about the 5-7 hours that it takes to train for a marathon using CF Endurance methodologies.
2) The discussion about muscle burning more calories and/or increasing basal metabolic rate is not useful. When you get down to it, it is about calories in/calories out when you consider that fat is stored calories (energy). Low intensity exercise, like walking a reasonable amount, is a great way to burn fat when (and only if) one eats correctly.
3) “You can burn more calories during a weights workout by performing more lower-body moves such as squats and lunges, or doing a circuit-style routine where you move quickly through the routine and even insert cardio intervals such as jumping jacks or jogging in place in between exercises” This sounds vaguely familiar… 🙂
4) “There is some evidence that a very intense, super-hard weights workout can create a slight caloric afterburn [search for “”alwyn cosgrove” afterburn” to see why she uses that term]. But typical exercisers simply don’t push themselves this much. So overall, cardio is more efficient [not effective] at burning the most calories.” True for people that don’t know how to lift or move safely and who aren’t willing to seek out the guidance of a professional to learn how to move safely and effectively.
5) “But to burn calories, do cardio more often and for longer periods.” Ok, how does this sound: Deadlift, press and squat (include variations if you have a low tolerance for boredom), Monday, Wednesday and Friday respectively for about 40 minutes including warm-up. Then after each “weight lifting” session, do a “circuit style routine,” as suggested above, for anywhere from between 5 and 15 minutes. Tuesday and Thursday at lunch, walk about 45 minutes each day. On the weekend, either Saturday or Sunday, go on a 2 hour hike. Seems like we are now doing doing cardio more often and for longer. I knew we could all get along. 😉
She doesn’t know what she is talking about but yet her prescription looks a lot like what we do.
I have a date with a coffee and a pig.
More later.
THAT’S what I’m talkin’ about, Saul!
OK, quick wrap up.
First, and most importantly, thanks to Kris for making me think through this post a little more thoroughly add some context and clarity.
Second, a little more context; although, this probably won’t be much of a surprise to you given my Mind Games post. Lately, I have been working on my listening (and reading) skills. As I read more about fat loss, I try to think less about if I agree or not but if the information verifies and/or validates* what I know or think I know. As a mental exercise, when I am reading, I try to see not only where we differ but where we are similar. In that way, I hope to avoid, as much as possible, proliferating “the facts” that don’t work and make people frustrated. As I said above, I was really struck by how much of Conventional Wisdom about weight loss, matches what we do. My next post will be more clear about what we do at MDF (and why we do it), how it is similar with and different from Conventional Wisdom.
* “It is sometimes said that validation can be expressed by the query “Are you building [training] the right thing?” and verification by “Are you building [training] it right?” “Building the right thing” refers back to the user’s needs [goals], while “building it right” checks that the specifications [ strength program] be correctly implemented by the system [athlete and coach]. In some contexts, it is required to have written requirements for both as well as formal procedures or protocols for determining compliance. Verification and validation
I have some pictures from the NorCal Sectionals a little over a week ago. I saw one Mad Dawg Fitness t-shirt amidst all the photos. I have the pics broken out by affiliate as best as I could. If you see any more of your athletes in there, feel free to let me know and I add them to the appropriate group. Enjoy:
http://tomcampitelli.zenfolio.com/f697410223
Next time, Saul, I need to talk to you early to make sure I get more photos of your peeps. Trying to shoot 400 athletes while 2 workouts were going on at the same time was not a recipe for getting everyone.
47
137
139
142
285
Are the only ones with MDF people, that I can see.
Awesome gallery, though!
Tom, DUDE! Thanks so much for doing this!
Kris, You are so awesome for taking the time to look through each of these. I looked at some and they are awesome.
More from Kris:
Jason is on 280.
Joan is in 375 and 381. She’s also blurry in the background of 377.
Tony is in 268 (way in the back on the right mid-thruster)!