Train to Win, Eat to Lose

A Health and Fitness Blog

It Sucks Being Fat

“It sucks being fat, you know.”  That was Drew Carey’s response to why he finally made the lifestyle change necessary to shed a whopping 80 pounds in 7 months.

And how did he lose all this weight?  “No carbs. I have cheated a couple times, but basically no carbs, not even a cracker. No bread at all. No pizza, nothing. No corn, no beans, no starches of any kind. Egg whites in the morning or like, Greek yogurt, cut some fruit.”

My one complaint here would be that he is only eating egg whites.  Eat the whole egg.  Fat is good for you and only exerts a negative health effect in the presence carbohydrates: “The deleterious effects of fat have been measured in the presence of high carbohydrate. A high fat diet in the presence of high carbohydrate is different than a high fat diet in the presence of low carbohydrate.” – Richard Feinman, PhD

And despite what you have come to believe saturated fat does not cause heart disease.

While a low carbohydrate diet certainly does not have to be “no carb” (technically a low carbohydrate diet would be under 60 grams of carbohydrates per day) Drew cut out the main culprits: grains and starches.  He even recognized that he needed to minimize his intake of fruit.  In addition, he stopped drinking soda and now only drinks water.

The greatest news of all: “I’m not diabetic anymore. No medication needed.”  To be clear, there is no cure for diabetes. However, we know that slashing carbohydrate intake can essentially reverse Type-2 diabetes and cut the use of medications.

Drew also credits the enormous amount of cardio he is doing as key to his weight loss:  “Lots of cardio. About 45 minutes of cardio, at least 45 minutes of cardio. I’ve been kind of lazy like lately, so I’m not doing it 6 days a week, but I will be for this next month.”  This is where he is veering off course.  As I have stated in a previous post, exercise will not make you thin.  The loss/retention of body fat is hormonal, which is exactly why carbohydrate restriction works so well. Cardio does not help you lose weight. In fact, doing too much cardio (such as 6 days a week) can often hinder the loss of body fat through harmful hormonal changes and muscle wasting.

My advice to Drew?  Stop doing the cardio and make sure you are doing your strength training.  You need this to build muscle and it will increase your insulin sensitivity.  Not to mention a myriad of other health benefits, such as:  an increased metabolic rate, enhanced flexibility, improved blood pressure, increased bone density, and more!

July 30, 2010 Posted by | Fat Loss, Nutrition, Strength Training | , , , , , , , , , , , | Leave a comment

Quality Over Quantity

When I tell people I exercise about 20 minutes a week,  I am often met with looks of skepticism.  As I have said time and time again, less is more.  It’s all about quality NOT quantity.

Here is my workout from last week.  I have been working out 3 times a week and have split up my workouts as follows:

DAY ONE:  Multi-Joint Exercises

DAY TWO:  Spinal Exercises

DAY THREE:  Single- Joint Exercises

I love doing Spinal Exercises on DAY TWO because in addition to strengthening and creating traction for my spine, it gives me some much needed extra rest between my Multi-Joint and Single-Joint workouts.

Here is my workout from last week:


  1. MedX Pull Down: 554 pounds for 55 seconds
  2. MedX Chest Press: 420 pounds for 1 minute and 1 second
  3. MedX Leg Press: 740 pounds for 54 seconds
  4. Nautilus Overhead Press: 131 pounds for 55 seconds
  5. MedX Seated Dip: 330 pounds for 54 seconds

Total Time Exercising: 4 minutes and 39 seconds


  1. MedX Abdominal:  116 pounds for 51 seconds
  2. Nautilus Cervical Extension (Neck): 102 pounds for 58 seconds
  3. MedX Torso Rotation:
    1. Left Side: 128 pounds for 52 seconds
    2. Right Side: 128 pounds for 51 seconds
  4. Nautilus Lumbar Extension (Low Back): 185 pounds for 1 minute and 4 seconds

Total Time Exercising: 5 minutes and 30 seconds


  1. Nautilus Pullover: 220 pounds for 54 seconds
  2. MedX Leg Extension: 448 pounds for 40 seconds
  3. Nautilus 10 Degree Chest Fly:  200 pounds for 1 minute and 11 seconds
  4. Nautilus Rowing Torso: 123 pounds for 51 seconds
  5. MedX Leg Curl:  346 pounds for 50 seconds
  6. MedX Lateral Raise: 160 pounds for 49 seconds
  7. Nautilus Hip Abduction: 205 pounds for 46 seconds
  8. Nautilus Hip Adduction: 143 pounds for 52 seconds
  9. Tricep Extenstion  (using MedX Pull Down):  162 pounds for 50 seconds
  10. Nautilus Bicep Curl: 134.5 pounds for 49 seconds

Total Time Exercising: 8 minutes and 32 seconds

Total Time Exercising For The Week: 18 minutes and 41 seconds

July 12, 2010 Posted by | Strength Training | , | Leave a comment