Episode #116: How To Lose A Couple Hundred Pounds

In this podcast, getting rid of a stubborn gut, Combining strength with endurance training and how to lose over £220.

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Hey folks, Ben Greenfield here and I am actually on my way down to Montego Bay, Jamaica to compete in the Rose Hall Triathlon down there, among other things. While we are down there, my wife and I are going to be bringing you another Inner Circle podcast which you can expect later on in this week or early next week. So be looking for that. We have some exciting stuff to go over with you. We're always looking at the topics that you suggest for us to go over in the Inner Circle podcast, which is really designed to be more of a podcast that shows you how to make your home a healthier home that supports fitness, nutrition and performance. We also have questions today and an interview with a gentleman who happens to be a podcast listener named Mike, who lost over 200 pounds. As a matter of fact, close to 220 pounds and still going down. So we have an interview with Mike and incidentally, a couple of questions from a couple other listeners named Mike. So lots of mics show up in today's podcast if you special announcements and then we're going to move forward into the Q and A.

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Special announcements.

All right folks, first of all, I just recorded a video and I put it up on the show notes to this episode, episode number 116 and it's for anybody who uses TrainingPeaks. And TrainingPeaks is the software that I use to coach all the clients who work with me for fat loss or triathlon coaching. And and it's also a pretty popular free program that a lot of folks use online to track their fitness and their nutrition. Anyways, I have an exercise Library with over 100 videos that are all accessible through TrainingPeaks, which means you can access them with your schedule through your phone or your computer along with a library of workouts that I've written out. So if you're a Training Peaks user and you're a coach or a trainer who works with folks and you want access to a video library and a workout library designed by me or, or you're someone who uses trainingpeaks and you want to be able to kind of drag and drop workouts that I've written or videos that I've written into your program, I put a video up on the show notes that shows you how to do that. So if you're not interested in having a personal trainer or you're not interested in having a coach, but you just want access to all the workouts that I've written, then you can check that out. So go to the special announcement section of today's podcast podcast number. We've pretty much got all the full transcripts of the podcast now up and those are accessible@BenGreenfieldFitness.com youm can go there and you can access them either via the new iPhone app, which is free, or you can just access them via your computer right there@bengruthelfitness.com you can do a search for show notes of any episode that you'd like and those will show up in the search results there on the website. Well now speaking of the iPhone app, I've been getting your guys tweets and emails and questions about whether I'm going to have an app available on an Android platform. Well, that depends on you. If you know someone who is an Android app developer, you need to put them in touch with me, have them contact me. Ben greenfieldfitness.com and we can arrange getting an Android app put together that's just like the current iPhone app. And the current iPhone app gives you access to all the podcasts, all the articles, videos, the Pacific Elite fitness page. Essentially it's all available from your phone so you don't have to go to Twitter and Facebook and BenGreenFitness.com and PacificFit.net and all these different websites and URLs. It's just all right there centralized on your phone. An update to that app is also coming out this week which will also include training plans and, and kind of a one touch Ask Ben a question button so you can ask questions for this podcast. The last special announcement is the Austin Triathlon training camp that I'm teaching is still open, but if you're interested in getting into that, I need to remind you that it begins January 31st. The camp actually begins January 31st down in Austin, Texas. If you want to sign up to spend a week with me and a bunch of other athletes do down in Austin, Texas, then you can click on the link that I have in the show notes to do that. It is a blast. Check out the camp video from last year that's on that link that I put up and I guarantee you will be inspired to not want to miss out on a really good time in January and February. A great excuse to get down to Texas and train in beautiful weather. So that being said, let's go ahead and move on to this week's Listener Q and A.

Listener Q and A.

Remember, if you have a question you can call to 877-209-9439, you can Skype to username Pacific Fit or you can email ben greenfieldfitness.com this week that this podcast comes out, I'm actually going to send a free Ben Greenfield Fitness T shirt along with a bunch of goodies to the best question that I receive via audio. So remember, to ask your audio question you can call 877-209-9439 or if you're international, you can just skype to username Pacific Fit. Ask your audio question. The best audio question this week will get a free Ben Greenfield Fitness T shirt. And of course I'll throw a bunch of goodies in as well. First question is from listener Mike and Mike says I gave up smoking almost 17 months ago and within one month of stopping ballooned out to 93kg, predominantly in my gut. Still skinny legs and arms the whole time I've been going to the gym four to five times a week. The weight didn't move. Neither did my seven month pregnant gut. How do I get rid of this last weight from my gut and will I have to keep going to the gym for the rest of my life like crazy to be at my former weight and body shape when I was a smoker? Well, smoking, which we've talked about before in this podcast, actually can bump up your metabolism. It can bump up your metabolism by over 200 calories a day. And in addition to that, it is an appetite suppressant. Nicotine is a stimulant and it can interfere with the release of insulin and insulin controls the glucose levels in the blood. So what happens is when insulin is being blocked from being released, you can get hyperglycemic, have high glucose levels in your blood, and so your body and your brain kind of slows down the release of hormones and other signals that trigger your feelings of hunger, because it feels like you have those constantly high levels of circulating energy. Now, in addition, smoking can cause a dopamine release in your brain, again due to that nicotine that really simulates the same type of dopamine release that you'd get if you were snacking or eating food or you even exercising. And so you again get that appetite suppressing effect. And you also get the propensity to be less prone to snack on sugar or anything else that causes that dopamine release. So while smoking is great for weight loss, it of course has a lot of other health risks that go along with it. And when you quit smoking, it tends to be a pretty big issue in terms of you having to reset your metabolic, your metabolism, and we've talked about this on the podcast before, but the metabolism will eventually reset when you quit smoking. But weight gain is fairly common. And in your case, Mike, even though you're exercising, I have a hunch. You haven't said this, but I have a hunch that you're probably not doing everything that you could nutritionally. If you were smoking, it is highly likely that you found other things, specifically food sources that are replacing that dopamine release that you were getting from the nicotine. And so it's very common among ex smokers to be hitting up sugar, Oreos or other types of cookies, candy, sometimes savory or salty foods, typically sweeter foods, because you get a bigger dopamine release from those or food, fatty, sugary foods, fried foods, things of that nature. So if you are consuming those type of foods, what's going to happen is there's a twofold effect. The first is that there's an inflammatory reaction. And when the nerves in your gut are inflamed, those are some of the same nerves that innervate the muscles that are responsible for supporting and giving you a flat stomach. And so folks who eat a higher sugar diet tend to just have less control to be able to have that muscular tone in the stomach that gives you that flat stomach appearance. So your gut looks like it hangs out a little bit when you have a higher sugar diet or a diet that's higher in inflammatory foods. And then the other issue, of course, is you get the extra fat conversion in the liver from the glucose from that high sugar getting converted into triglycerides and sent out and deposited as adipose tissue. One of the best things that you could do is begin to write down the foods that you're consuming and try and identify anything that would be Considered a well begin with processed sugars and grains, two of the most inflammatory foods when it comes to giving guys and girls that kind of gut, even though you have skinny arms and skinny legs. I've had people that I've worked with before in the gym, and it seems like it's more common with men who have this little bit of fat kind of left around the midsection. They've tried everything, they can't get rid of it. And we finally pull the trigger and say, okay, no alcohol, no sugar for four to six weeks. We're going to see what happens. And in almost every case, that last little bit of fat disappears. Now, that's a very good strategy for taking a guy who wants to have a six pack from 10% down to 7% or 8%. But it's also a very good strategy for making a huge dent in that beer belly or pregnant gut that you have. So that would be my strategy is really look at this from a nutritional standpoint. If you do, then no, you won't have to beat yourself up quite as hard in the gym. Really, you shouldn't have to do that. If you're physically active, you lead a healthy lifestyle, and you eat foods that are not causing that propensity towards weight gain, there's no reason that you have to go crazy in the gym. Anybody should be able to maintain a thin and slim appearance with anywhere from 40 to 60 minutes a day right around five to six days a week in the gym. So totally doable if your nutrition is spot on. Incidentally, most triathletes who scoff at that and say, oh, I got to work out two hours or three hours a day to maintain my appearance. Folks, I've looked at the nutrition logs from a lot of triathletes. They're some of the worst on the planet. A lot of endurance athletes, both marathoners and triathletes, exercise so they can eat. And when the eating is under control, it's very possible to exercise a lot less and get better results. So next question is from listener Mike. And Mike says, my question concerns the timing of weight workouts relative to endurance workouts. What is the correct time for hitting the weights if on the same day as a swim, bike or run workout? Should a strength session fall immediately after a ride or a swim, or within a few hours between? It seems that introducing a couple of sessions a week on top of a full endurance training schedule would put one in a constant state of tearing down muscle fibers with little time to rebuild and recover. Well, this is a great question I'm in the process of writing a book right now. I'm actually contracted with a publisher to finish this book towards the end of 2010. It's called the Ultimate Weight Training Guide for Triathlon. And in that book I discuss a little bit of this concept of when to time your weight training workouts with relation to swimming and cycling and running. And there's two different strategies or two different thoughts that you need to bear in mind. The first is that for a triathlete or an endurance athlete, really, swimming, biking and running are paramount. I don't want to give you the impression that weight training is as important or nearly as important as those. If your ultimate goal is to do well in a triathlon, weight training is the icing on the cake. It gives you a very good advantage, especially if you're aging for injury prevention and motor unit recruitment. But it's not going to get you anywhere near the results of actually doing sports specific swim, bike and run workouts. And for that reason, those workouts should be prioritized on most days. Meaning that if you have a bike ride and a weight training session to do, the bike ride goes before the weight training session. Now the other advantage to that is that whenever you do cardio before weights, you tend to tear down the muscle just a little bit less because you're not tearing it down with a weight workout and then going and starving your body with a cardio workout. You're more using the cardio workout as a warm up for the weight training workout. And research has shown that when you do cardio before weights, your metabolic rate after the workout tends to be higher. So it's almost always a good idea to do cardio before weights. And especially if you're a triathlete, to prioritize your swimming, your cycling or your running workouts before your weight training workouts. Because the weight training workouts will prematurely tear down and fatigue the muscle and also affect your biomechanics and your economy of movement during the swimming, the cycling and the running. Now the one caveat to that is when you're trying to train yourself to be tougher. And this is definitely a skill or a mental mindset that you can train. And this is something that I'll occasionally do if I have a run workout planned that's usually under an hour, for example, a 30 minute tempo run, I will occasionally throw that in after a weight training workout when I am fatigued so that I have to practice running when my body really does not feel like running. Now running is the sport that I most often do this with I find that if I do a swim session after weight training session, sometimes the shoulders tend to be a little bit tired and you can set yourself up for injury. Swimming is so skill based that it's very tough to do it correctly after weight training and sometimes it can turn into a junk session. I'll occasionally do it with biking after a squat or a lunge based workout, but a lot of times I'll throw in a quick tempo run to teach myself how to run when I'm fatigued after a weight training workout. And as long as the run or the cardio workout isn't a highly depleting multi hour type of workout that you're doing after a weight training session, that's okay to do. Finally, as far as the nutrition component is concerned, whenever you're doing that cardio plus weight training or even weight training plus cardio, it is a good idea to make sure that you're not doing the second session with low blood sugar. So for example, if I'm going to do that weight training workout and then do a quick run, I'll have just a little bit of sugar like half a banana or an energy gel before I head out for the run. And if vice versa, if I'm doing a bike ride and then heading to the gym to do a weight training session, I'll make sure that I refuel in between. Same goes if you're going to do a two a day. If you're going to do a cardio workout in the morning and a weight training workout in the afternoon, make sure that you refuel after that cardio workout so that your weight training workout in the afternoon is more productive. And really, as I've talked about a couple of times before on this podcast and other podcasts for post workout nutrition, especially for people who are doing two a day workouts, post workout nutrition becomes fairly paramount and important. For people who are only working out once a day, it's not that important to eat right after your workout. For people who are working out twice a day, especially after that first workout, it's pretty important. So I hope that answers your question, Mike. And then finally the last question. I'm not going to read, but I posted it on the show Notes to episode number 116 and it's a question from another guy named Mike. These are three different Mike's by the way. But anyways, this last question is one that I've answered before on a podcast. This is one written to me by a guy named Mike. I answered the question and Mike wrote back and started to tell me his story, and I was fascinated. This guy used to be over £400, and he's been listening to the podcast. He's been incorporating triathlon training. He's been eating right. He's been doing a lot of things that we're going to talk about later on, but he's now down around 178 pounds from over 400 pounds. And so what I did was I got him on an interview to talk to him in detail about how he lost that weight and how he's coped with going from being an obese individual to being basically what he is now, a skinny triathlete. You'll want to see the photos that I put up on the show notes to episode 116. They're absolutely amazing. The before and after photo. I put the before photo at the top of the show notes, the after photo at the bottom of the show notes. Check those out. Simply amazing. So we are actually going to move on to the interview with Mike and listen in. I think you're really going to get a lot out of it.

Featured topic.

Hey, folks, this is Ben Greenfield, and I'm here with Mike And Mike, how do you pronounce your last name?

It's Bernico.

Bernico with Mike. Bernico and Mike actually used to be about £400. He is now at.

What are you at?

About 175.

178.

178. Okay, I'm off. £3. So Mike went from 400 to £178. And for those of you folks who listen to this show who are trying to control your weight, trying to perhaps lose some body fat, maybe trying to maintain weight. I thought it'd be good for you to see how the average guy goes out and drops from 400 down to 178. Because a lot of the things that he did to get there are probably the same type of things that could help you. And you didn't actually do surgery to get down to this weight, right, Mike?

Oh, absolutely not.

Okay, so let's go ahead and start with probably one of the questions that will help people quite a bit, but.

How did you actually get up to being £400?

Well, I mean, it didn't happen overnight. I always had a problem with my weight. I was never a super active kid. I never really did sports or anything like that. Grew up kind of eating the standard American diet. Hot dogs, burgers, pizza, you know, instant pasta out of a box, stuff like that. Things just kind of got worse. I mean, I Was always big. But then in high school, I started working at a fast food restaurant at night after school, and I would eat that food. Then, you know, I got a job professionally after college and traveled a lot. I ate on the road, and I just really got addicted to highly processed, really calorie, dense food. And then, you know, things. It just got completely out of hand. In about 2005, I was just. I was not moving, not. I was completely inactive, and I would eat an entire pizza on a Friday night.

Wow.

Were you physically active at all during that time? Did you try out exercise programs? Were you yo yo dieting, or for you, was it just a case of just eating?

There was, of course, a lot of yo yo dieting. I mean, I definitely didn't want to be that weight. And so I would try and lose weight. I tried many, many times to lose weight. And I tried just about every fad that was out there, but my thing was always eating. I ate too much, and I did not have nearly enough activity in my life.

Okay, so you got up to £400. And how old were you when that happened?

I was about 27 years old.

Wow.

So what triggered the realization for you that you didn't want to weigh that much and you wanted to actually lose weight? Well.

You know, there wasn't necessarily one thing. I don't know that I necessarily had an aha moment, I guess, but there were a couple of things that really made me come to the realization that where I was going was not the right path. About seven years ago, I fell on the ice. And when I did, it should have been no big deal, but I was so heavy that it actually tore all the tendons away from my kneecap, and it required surgery. And in fact, I was so big that I remember being on the operating table in the surgery room, and they're wondering if I was going to exceed the weight limit on the table they were going to operate on me on.

You could hear them talking about this?

Yeah, exactly. I could hear the surgeons talking about it. And, you know, I would wake up at night, I would just be gasping for air, and I'd have terrible acid reflux all the time. Even just sitting at work, sometimes my heart would race. I'd start sweating and shaking. I mean, I was in bad shape. I was going to die.

That's what triggered it for you, Just this entire range of symptoms that you were experiencing as a result of your weight.

Exactly.

So before we talk about the strategies that you use to drop from 400 down to 178 pounds. How long did it actually take you to lose that weight?

It actually took me something around three years.

Okay, so it took you how many years to put on that amount of weight?

Well, I would say I was probably, I mean I was always overweight, but I was probably a little overweight in high school. I was probably about £200 at 5:10. I probably hit 400 when I was 26, 27, something like that.

Okay, so it definitely wasn't one of those deals where you put it on in three years and took it off in three years. You spent a long, much longer time putting it on than it took for.

You to get it off.

Yeah, I would say so, yeah.

Which I, which I think is good for people to hear. I know a lot of people who feel like it's just going to be a never ending battle, but you know, ultimately three years compared to how long it took you to put on the weight is not an incredibly long period of time. So.

No, absolutely not.

So let's start with fitness strategies before we talk about dietary strategies. But what fitness strategies did you use in your journey from going from 400 to 178?

Well, you know, it was definitely both diet and exercise. As far as the exercise part, you know, when I started off I couldn't do a whole lot. I mean, you know, I would be out of breath walking a block. So I just, I really started doing a little bit of very light strength training and I did, you know, as much cardio as I could. And a lot of times that involved walking, walking, you know, walking short distances and then walking longer. Eventually I had gotten a recumbent bike, a stationary recumbent bike. I thought that that might have been easier on my bad knee. And I started using that about three times a week for about 30 minutes. And then, you know, as the weight got down, I was able to do more. I got a real bike and started riding outdoors, a road bike. I worked up to like, you know, a 20 mile ride and then a 30 mile charity ride. And actually the fall of 2007 I did a 66 mile metric century.

So you didn't do a lot of.

Running, you did a lot of non.

Weight bearing type of things?

Absolutely, absolutely.

So combination of cycling and weight training. Anything else?

Yeah, that was really it. I didn't actually start swimming. That would have been a great idea, but I didn't start swimming until I decided to do triathlon in about 2007. I was down to about £240 when I started swimming and running.

Gotcha. So as far as the exercise goes, were you kind of sticking to the same program the entire time or did you change up your program quite a bit as you went through those three years?

Well, I would definitely say that it evolved because at first I just couldn't do a whole lot, but then I would add on more and more. Eventually, as I started cycling more seriously, I would add in long rides and hard rides and things like that. So I didn't necessarily train to any specific set pattern. I did, you know, long stuff, short stuff, strength training, cycling, that kind of thing.

So how about diet? Did you follow any specific diet or use any specific nutritional tools or strategies?

Well, yeah, I would say so. Let's see, pretty much my diet is all based around, again, it was, it was, I guess in evolution. I started off just eating less. That was enough. I saw really big gains or I guess losses just by eating less. Then as I got thinner and lost weight, I would have to do a little bit more and a little bit more. My diet evolved to be more and more healthy. I got away from processed food and I ate more vegetables and I ate things that we know we're supposed to eat.

Did you feel like there was some kind of an addiction there in terms of sugar, fat? Did it take you a while before you quit craving the type of foods that you were eating?

Oh, yeah, absolutely. It seems like the more of those unprocessed foods and the sugar and the refined carbs and all that stuff, the more I would eat it, the less I'd be satisfied, the more I would want. It was just a vicious cycle. And, you know, so there was, there was a time I'd like to say that, you know, oh, no, food is off limits for me, and I do believe that. But there was a time when it was just kind of easier to avoid the really bad stuff. And now nowadays I don't even want it. I mean, what I crave is the, you know, the food I'm used to, which is minimally processed food, vegetables, whole grains, things like that.

Now, how about mentally, what kind of goal setting tools did you use or what type of motivational techniques did you use when I'm sure it seemed like you had an insurmountable amount of weight to lose.

Yeah, definitely. And you know, when I started off, I didn't really start off with the intention to get to any specific weight. I mean, if you would have asked me then if I could have weighed under 200 pounds, I've said no way. I wouldn't have believed it. In fact, I Don't think I'd been under 200 since like eighth grade. I mean, I've always been a big person. So really I just tried to take a really, I like to say a Zen approach to it. And I just really focused on making the very next food choice or the very next healthy living choice that I could. So I tried to make in the moment the next choice I had to make. I tried to make a good one and let the long term goal just kind of take care of itself.

So basically you weren't necessarily looking at the finish line as much as you.

Were just looking at the next meal or the next workout.

That's exactly it. Sometimes I would screw up and sometimes I wouldn't do the right thing. And I think it's important to again look at the next meal and not look at the last meal that's done. You can't change it.

In terms of some of the things that people are afraid of or maybe already struggle with when it comes to losing the amount of weight that you lost, especially when it comes to things like loose skin or easily gaining the weight back, yo yoing, those type of things. Have you had to deal with some of that?

Yeah, definitely all those things. The extra skin thing is a real, it's a real bummer for me. I'm carrying a lot of extra skin around. I don't like it. So I was measured recently at about 8% body fat, but I definitely don't look it. I don't have that six pack that someone that low body fat would probably have. The extra skin is getting better with time, but it's just something that you have to deal with when you lose that much weight. And you could probably address it with surgery. I'm probably not going to do that because it would take away from my training time, which is what I really like to do. I just try and remind myself, hey, it's a battle scar. As far as gaining weight, which is the other question. Yeah, I have a huge fear of that and it's really easy for me to put on weight. My resting metabolic rate is not very high. It's just kind of the way it is. I've even occasionally gained weight back, you know, like anyone has. I've occasionally gained weight and I've even done it during really big training blocks. Maintenance can be tricky and I'm just probably always going to have to to be real careful and mindful of my eating.

Gotcha. So as far as your activity now, you mentioned that you were swimming, you were cycling, you were running. So Are you doing triathlons now?

Yes, absolutely. So I just finished in, yeah, I guess the end of August, I finished a 70.3 half Ironman, half Ironman steelhead. In 2007, I was cycling and I did a metric century. I did my first 5k, I guess that December in about 45 minutes. In 2009, I worked up to completing the Chicago Triathlon, which is an Olympic distance triathlon. This summer I did the half Ironman and next year I will be competing in Ironman, Wisconsin.

Gotcha. Now, when you first started into triathlon, were you overweight?

Yeah, I was about £230 when I did my first triathlon.

Was that embarrassing for you or did you feel like you were still accepted in the triathlon community?

Well, you know, I personally was embarrassed. One of the hardest things for me when I started triathlon was going to the pool and having to be there without a shirt on was like, whoo. But you know, triathlon is a really open sport and people of all shapes and sizes compete and do it. So I think that they were more accepting of me than I was accepting of myself.

Gotcha.

Gotcha.

So do you have any other resources that you used or any other types of encouraging words you'd like to give to, to the audience?

Yeah, absolutely. I guess when it comes to triathlon or when it comes to fitness or it comes to weight loss, really what I say is it's not about being faster or better than the next guy. It's just all about being better than who you previously were. And that's, I guess, my message, if I had to sum it up, was small, positive changes over time can make a big difference.

Gotcha. Well, Mike, I think that's going to be really helpful for people who are listening to the show who may be overweight or have someone in their life who they want to help out. And if you're listening in and you have a friend you'd like to forward this interview to, I would encourage you to do so because I think a few of the things that Mike shared, in my opinion, as a personal trainer, were really helpful. Specifically the bit about doing non weight bearing exercise. I think that's a good, non painful way to get into physical activity. And also from both a diet and an exercise standpoint, setting short term rather than long term goals that allow you to stick with it and not become discouraged in reaching a goal that may seem very far away. So, Mike, thanks for coming on the call. And you're located in Chicago, right?

Yeah, I'm a couple hours from Chicago, actually, to the South. Bloomington, Illinois.

Cool.

And yeah, thanks for having me, Ben. I'm a big fan of your podcast. I really appreciate what you're doing and thanks a lot.

Well, fantastic. Thanks for your time today, Mike. Till next time, this is Ben Greenfield and Mike signing out from BenGreenfieldFitness.com did.

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All right, folks, well, that's going to wrap up today's podcast. Remember to go to itunes and leave the podcast ranking. Grab the new iPhone app. It's free. If you haven't done that yet, it's going to make your life a lot more convenient when it comes to grabbing content from BenGreenfieldFitness.com and leave the app a ranking, too, if you get a chance. It really helps the show out. Remember that I'm giving a free T shirt to the Best Call this week. So if you call and leave a question at 877-209-9439 or Skype to username Pacific Fit, you may be in the running for for that free T shirt along with a bunch of other goodies. And then finally, remember, if you're a triathlete, email me BenGreenfieldFitness.com and I will get you into that Austin triathlon training camp. So until next time, this is Ben Greenfield signing out from BenGreenfieldFitness.com how to help you leave.