A Slow-Burner asks a question part II

Jennifer wrote back to me the next day. Again, I hope this information can help some of you who read this blog:

Hey Fred,

I really appreciate you getting back to me. I must say that I was surprised and thrilled that you were the one that actually emailed me back.

I work for a lady who practices alternative nutritionally health through contact reflex analysis. I’m not sure if you have heard of that. She sells Standard Process whole food supplements of which I have been taking for about three years now. I used to take about 7 different prescription medications and have gotten off of all of them. Sandy, my boss, had the book Protein Power by the Eads in the office and I read their book and that’s how I found out about you and the Slow Burn technique. All of us in the office have read your book and recommend the Slow Burn method to all of

Sandy

’s clients. I knew that I should be following a low carb diet, but I was reluctant to give up all of my grains until recently.

The following is an example of my daily meals. Breakfast consists of a protein shake (protein powder that I get from Sandy), made with almond milk, two to three raw eggs, honey and a tablespoon of organic raw chocolate powder. I also have three pieces of bacon. On the days that I work, which is only two days a week, I usually take a salad with organic cheddar cheese, mushrooms, two boiled eggs, ham, and topped with sunflower seeds. The days that I don’t work, I usually have my protein shake later in the morning so I don’t always eat “lunch.” Sometimes I will just have a protein bar (Standard Process). For dinner, I have steak, chicken thighs, turkey kielbasa or some other type of meat with a side, such as a baked sweet potato, broccoli sautéed in butter, green beans, etc. I have given up rice, white potatoes, bread (even Ezekiel bread), and pasta.

I used to be a very active, athletic girl and have taken weight training classes in college. I had to retrain myself on how to eat after years of dieting that taught me to eat margarine and lowfat foods. I am now having to retrain myself on how I approach exercise. I felt guilty last week for only working out two days instead of the three that I usually work out. I know what you said in your book about aerobic exercise, like the elliptical, but I am still struggling with that one. I almost went and tried out for the Biggest Loser show a few weeks ago, and I realized that I would never be able to conform to their methods of eating and exercising. I found it interesting that you said that I should do the elliptical machine after I do the Slow Burn on the weight machines because I know that I would not be able to go 30 minutes. My legs are usually shaking after I finish doing the Slow Burn. I will make sure that if I continue to do the elliptical machine that I will do it last.

Once again, I appreciate you answering my email. It was very encouraging. I decided to take my measurements so that I may be able to track my progress in a better way. I know that my body is changing. Even my boss told me that she can tell my shape is changing, and I can actually see my triceps a little bit. I will keep you updated on my progress, and who knows, I may be the first person to lose 200 lbs only exercising two days a week.

 Jennifer

And my reply:

Morning Jennifer –

I’m more than happy to personally help anyone interested in getting themselves back to, well, themselves. My pleasure.

The fact that you have finally gotten off the grains whole or processed is a HUGE benefit to your fat loss goals. If you really stay off them, you’ll see much faster fat loss results. But still, you must be patient. I am convinced that this is why you only lost 7 pounds in 3 months. You could have lost more like 12-20 in that same time on a very low carb diet. Still, 7 is not that bad! :) ‘Nothing to shake a stick at’ as they say! And don’t forget (or I’ll get sore) that you are on a fat loss program not a weight loss program. The scale records both fat loss AND muscle gains. Don’t forget now!

As far as your meals go, the only things that I saw that you might want to avoid (for now at least) are the sweet potatoes. And check to see how many carbs there are in the almond milk – it might be a lot. I’m just not sure. If so, use water and a couple of table spoons of organic whole cream instead in your shake. It’ll still be tasty and have zero carbs.  You want ample fat in your protein shakes and ZERO carbs.

Don’t feel guilty about exercising less. Remember – exercise should stimulate a positive response as in doing your strength workout. Your body needs time to respond to the stimulus and provide you with more muscle fibers, bone, etc. Too much exercise gets in the way of that process. Burning calories via exercise is a total and complete myth. It is a bogus concept and does not work. You are better off taking a nap or doing something better with that time like learning a foreign language or a stress relieving exercise.

Funny about the biggest loser – they have rejected me numerous times even though one of my clients has serious influence over the casting. And why was I rejected? My take is they know that I will destroy the other trainer’s results-wise with a low carb diet and 2X a week of 20 minutes of strength training. The reason why so few people reach their goals on TBL is because what Jillian Michaels and the other trainer are doing is FAR too much exercise and incorrect eating. I feel SOOOOO sorry for those people whenever I hesitatingly watch the show. Really sad. PLEASE do not go on that show.

You will indeed lose the 200 pounds with only 1 hour of exercise per week. Please don’t forget – fat loss is all about eating in a way that allows fat stores to be released and not stored. The best way to do this is to keep the hormone insulin low. The best way by far to do this is to eat a low carb diet. This oversimplifies it a bit, but it is essentially correct.

Exercise must be about positive tissue adaptation. The very best way to achieve this is by weight lifting (strength training) and allowing for adequate recovery.

Please keep me posted Jennifer as to your progress and I’ll help you every step of the way.

To you,

Fred

There are tens of thousands of folks like Jennifer all over this fine country who are tortured by shows like The Biggest Loser and led astray by well-meaning but horribly misinformed registered dietitians and doctors. I and many other folks aim to change this.

Fat loss is not a numbers game (calories in vs. calories out). It is a hormonal game that is best won by low carb and strength training.

Let's cheer Jennifer on!

Comments

[Mike]

^^ Never... under any circumstances? Any type of stretching or mobility work?

Please clarify.

[Fred Hahn]

No warm up or stretching necessary. And yes they are overrated.

[Kevin]

In Slow Burn Fitness Revolution I did not notice any mention of warm ups or cool downs. Is that because you consider them overrated and unneccessary or do you just take it for granted that people should warm up and cool down?
I seem to one of very few more conerned with weight gain rather than weight loss but gather program works both ways.
Kevin.

[Fred Hahn]

You're welcome Pam. Glad they helped. And remember, fat loss is entirely a game of hormones, not numbers. Stick to a low carb diet to keep blood sugar low. this way it is nearly impossible to store fat and the fat that is in the fat cells will be freed.

Mihai - the China study is terribly flawed.There is no evidence whatsoever that eating meat is unhealthy. Just look at the Inuit and the Masai.

[Mihai]

Fred Hahn, I like your slow workouts which I do now but I don't know if recommending few carbs is healthy. Books like the China Study are way to hyped up about the miracles of plants, but common sense says that eating a lot of fresh organic fruits and vegetables everyday will make you healthy and not fat. I don't know if you should avoid animal products completely like the China Study says, but too much of them surely could be a cause of disease. My opinion is that animal products should be less than 40% of total calories.

[Pam Bradford]

Thank you for posting those e-conversations with Jennifer. I am in a similar position, as I also have about 200 lbs of fat to lose (f, 5'4", 340 lbs), though I'd be happy with 10 right now!

I started SB lifting last summer, but when my gym closed in September, I didn't find another. But I miss it. Out here (Eugene, Oregon) there seem only to be hardcore gyms that "feel" uncomfortable, or circuit training. The uncomfortable feeling is due to meeting with staff who tell me, when I try to describe SB, that it will be ineffective. Possibly also self-consciousness, but I try not to let that get in my way.

Anyway, Fred Hahn, thanks for posting about Jennifer.

And Jennifer, if you read this, stick with it, girl, it will only get better! Like you, when I SB'ed this summer over 3 months, I lost almost nothing (1.4 lbs, to be exact). It was frustrating. Hang in there, and know that there are others going through it with you! ;-)

[Audley]

I hope Jennifer knows why Fred was not allowed on the biggest loser. That show is pure entertainment, the people on the show are put through riduculous workouts and dramatic weigh-ins and humiliation all in the name of showbiz and ratings.
Fred's diet and workouts are not glamorous enough for TV. No drama, no hype, they just work. Stick with it Jennifer! As posted above, you will feel better and see your health improve.

[Brandon Schultz, D.C.]

Hello all,
A concept I found interesting was in a book called "Letter on Corpulence" by William Banting back in the late 19th century. He comments on his lack of success on diets and especially when adding copious amounts of endurance exercise due to an increase in appetite. He was one of the first who very successfully followed a low carb diet, outlined in the book. An even better addition would have been SB to his regimen, but unfortunately not available over 100 years ago!
Brandon

[D.]

Fred, almond milk is completely acceptable on a low carb plan. This morning I made my shake with Blue Diamond vanilla unsweetened, 1 cup has 2 g carbs, 1 fiber. You just have to be careful when you buy it, because it comes unsweetened, sweetened with Splenda, or sweetened with sugar. You have to pay attention when you buy it to make sure you are not getting the high carb stuff. I've been using it for several years, and find it to be a really good base for my protein shakes.

Some grocery stores carry it, I hear that some health food stores carry it, and you can get it online (I get mine from Netrition).

And WTG to Jennifer! Keep hanging in there. Even if you don't see the big weight losses,
you're going to see a huge improvement in your health.