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The Power of G-Flux Build Muscle, Lose Fat, and Boost Athletic Performance

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About Me Athletic Background Jr. national level track and field athlete Jr. national rugby athlete 1995 NABBA Jr. USA bodybuilding champion University football athlete Academic Background Adjunct Professor at University of Texas at Austin Ph.D. in Kinesiology (Exercise and Nutritional Biochemistry) Masters training in Exercise Physiology Undergrad training in Health Sciences, Psych, Philosophy Professional Background NSCA Certified Strength and Conditioning Specialist Author of over 300 articles, 15 scientific papers & textbook chapters, & 5 books President of Precision Nutrition

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The Precision Nutrition Story Precision Nutrition was created as an education system for elite athletes. The program not only grew in the athletic community but it took off in recreational exercisers everywhere.

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What Is Precision Nutrition?

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Technology and Support Community

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To pick up a copy of Precision Nutrition Click here to read more about PN To check out our online PN Forums The program not only grew in the athletic community but it took off in recreational exercisers everywhere.

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My 3 Goals This Weekend Teach you the core Precision Nutrition principles. Give you a theoretical foundation for these ideas. Provide practical take-home strategies for immediate use. The program not only grew in the athletic community but it took off in recreational exercisers everywhere.

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Introduction

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Tips for making sense of it all: Tips for making sense of it all: What are the commonalities among successful programs? Focus on them… What are the people you’d like to emulate doing? Mentor with them… Keep in mind that you are an individual and what works for one person might not work for all people. Let’s list some differences between people leading to different prescriptions…

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In the end, there is one common denominator among ALL body composition programs that get great results – whether the results are muscle building, fat loss, an overall healthy physique, etc. What is it? ALL successful programs control energy balance

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Of Atkins, Sears and Ornish Let’s get practical… Riddle me this…how can all three programs produce successful weight loss results in the SAME populations?

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Of Atkins, Sears and Ornish 2 Words: Maxilomandibular Fixation Obviously, not all plans are created equal. Weight loss is one thing… Losing fat Preserving bone mass & lean mass Keeping nutrient intake high Improving blood and cellular health

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Ways of Creating a Negative Energy Balance Be born with a genetically fast metabolism Be born with a very spendthrift metabolism Take drugs that speed the metabolism Perform a very high volume of exercise Practice rigid calorie balancing Develop an eating disorder Remain sedentary while eating few calories IMPORTANT NOTE: These help explain how some people can stay relatively lean and look “fit” while doing the “wrong things”

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Controlling Energy Balance What’s the goal here if we want to control energy balance while maximizing health and optimizing body composition? Eat as much quality food as possible Preserving bone mass & lean mass Keeping nutrient intake high Improving blood and cellular health Yet closely balancing out our energy needs

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Nutritional Disclaimer Most North Americans move too little PERIOD

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Nutritional Disclaimer Nutrition is important for managing energy balance and is 73.4839% responsible for physical change. Lack of exercise is the major limiting factor Profile: low calorie intake, weight gain, poor health, disease Who do we see this in? Sedentary individuals Thrifty individuals Older individuals (primary sedentary)

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Nutrition Disclaimer A logical stepwise approach to fitness: Get people moving more Get them selecting better foods Add exercise to promote positive adaptation Begin to improve calorie balance Begin to improve nutrient timing Focus on maximizing G-Flux Optimized training loads, volume, intensities Optimized intake for activity and body type

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Move More Remember this: Success leaves clues

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Move More Recent study performed at in conjunction with Gary Homann at the University of Wyoming. Studied 940 people at all levels of exercise Goals - determine what exercise parameters get the best results AND what keeps people exercising.

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Move More

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Move More

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Move More

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Move More

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Move More

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Move More Success Clues: 1) Exercise at least 5 hours voluntary exercise/wk (burning at least 3000kcal in exercise/wk). 2) Perform at lest 50% of your exercise as high intensity (weights and interval exercise). 3) Keep exercise and nutrition records. 4) Set exercise and nutrition goals (outcome and behavior goals). 5) Systematically rotate exercise program. 6) Get involved in programs with friends / make friends in your programs.

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Records

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Move More Exercise volumes ( 30min/day for disease risk reduction (3.5hr/wk) 60 min/day for weight management (7hr/wk) 90 min/day for weight loss (10.5hr/wk) Homann et al >5hr exercise per week with >½ from high intensity = happy with body Jakicic et al >5hr exercise per week = weight loss and improved disease risk profiles Westerterp KR. Pattern and intensity of physical activity. Nature 410: 539, 2001. Accumulated impact of low intensity activities over greater duration is of greater energetic impact vs. short bursts of high intensity activity. All this points to at least 5 hours of total physical activity per week – and for maximal G-Flux, perhaps some form of exercise almost every day – with a mix of high and low intensity activities.

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A logical stepwise approach to fitness: A logical stepwise approach to fitness: Get people moving more Get them selecting better foods Add exercise to promote NM adaptation Begin to improve calorie balance Begin to improve nutrient timing Focus on maximizing G-Flux Optimized training loads, volume, intensities Optimized intake for activity and body type

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Basic Nutrition

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Basic Nutrition

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Basic Nutrition

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Basic Nutrition

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Basic Nutrition “I eat really well…” But… “…I’m still 20lbs overweight.” “My diet is perfect…” But… “…I often feel sluggish and low energy.” “I make good nutritional choices…” But… “…I’ve got high BP, cholesterol, and type II diabetes.”

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Basic Nutrition What’s the problem here? Most people have no idea how they’re doing (poor adherence either knowingly or unknowingly).

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Basic Nutrition

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Basic Nutrition Even if they’re doing what they think they should (good adherence), if they’re not getting results, their program might need to improve. I call this an outcome-based nutrition approach.

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…Time for a break…

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A logical stepwise approach to fitness: A logical stepwise approach to fitness: Get people moving more Get them selecting better foods Add exercise to promote adaptation Begin to improve calorie balance Begin to improve nutrient timing Focus on maximizing G-Flux Optimized training loads, volume, intensities Optimized intake for activity and body type

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More Advanced Principles

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Body Type Individualization Three Body Types Ectomorphic (lean, thin, small joints, fast metabolism) Mesomorphic (muscular, stocky, larger muscles, small joints) Endomorphic (higher % fat, larger frame, slow metabolism)

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Body Type Individualization Ectomorphic Physiology: Hyperactive sympathetic nervous systems and thyroid hormone output. Energy Balance Considerations: High SNS and thyroid output leads to high amounts of non-exercise energy expenditure (RMR, TEF, SPA). High SNS also leads to reduced digestive activity and lower appetite.

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Body Type Individualization Mesomorphic Physiology: High anabolic hormone concentrations. Energy Balance Considerations: High anabolic hormone concentrations increase tissue turnover and protein synthesis, keeping energy expenditure high yet not as high as the ectomorph. High anabolic hormone concentrations increase appetite.

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Body Type Individualization Endomorphic Physiology: High insulin output and low SNS activity. Energy Balance Considerations: Low SNS activity leads to low amounts of non-exercise energy expenditure (RMR, TEF, SPA). Low SNS activity is correlated with increased appetite.

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More Advanced Movement Ideas For Overall Program Design 3 types of exercise that should be in your program: Strength training Interval training Cardio training

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More Advanced Movement Strength training: Should create muscle damage and CNS challenge/fatigue. And this is where the benefit comes in as the body adapts with increased muscle mass and strength. Further, the repair process in calorie expensive, leading to an 5-10% increase in metabolic rate that lasts for 24+ hours. Interval training: Should create high energy demand as well as depletion of stored substrate. (It also contributes to CNS challenge/fatigue). The benefits of this exercise come after the exercise session as the body dumps large amounts of triglycerides post exercise, uses a lot of calories to replenish stored substrate, and elevates metabolism over the following 12-24h. Cardio training: Should burn calories while exercising to “top off” G-Flux expenditure. Further, can help with recovery of muscle damage and CNS fatigue. This exercise does not increase 24 hour calorie burning and alone is ineffective in creating body transformation.

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More Advanced Movement Intervals vs. Cardio Debate *Tremblay compared aerobic vs. sprint exercise and the sprint group lost 3x more fat while expending ½ the calories. *Mougios compared high and low intensity programs and found no significant difference in fat loss, but the low intensity group lost lean mass. (long term a reduction in lean mass would lead to a reduction in RMR and thus reduce future fat loss). *Utter showed that the addition of 45 minutes of aerobic exercise at 78% MHR 5 days a week for 12 weeks had NO EFFECT over dieting alone. *Van Dale showed that the addition of 4 hours of aerobic exercise per week had no effect on weight loss. *Gleim showed that “(Aerobic) Exercise is not an effective weight loss modality in women.”

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More Advanced Movement Intervals vs. Cardio Debate Trapp EG and Boutcher examined the effects of three bouts per week of HIIE on fat loss among sedentary young women. Mean change for the HIIE group -1.51 ± 3.6 kg fat ; -2.5 ± 2.6 %body fat Mean change for the SS group -0.1 ± 2.3 kg fat ; -0.4 ± 2.1 %body fat Conclusions: Twenty minute of HIIE, three times a week for 15 weeks led to significantly greater fat loss compared to steady state exercise.

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More Advanced Movement The Problem With Cardio Williams PT, Wood PD discovered that men & women who logged the same weekly mileage year after year—regardless of the amount—gained weight. Even those who ran more than 40 miles a week were susceptible. "Your metabolism slows a little more every year, so you need to increase activity levels as you age," says study author Paul T. Williams, Ph.D. "Yet most people do the opposite." Clearly the effects of aerobic exercise do little to offset this reduction in metabolism. And additional research also suggests that regular running improves your body's exercise efficiency, meaning the same amount of activity burns fewer calories. The researchers concluded that to avoid weight gain, male runners need to boost their weekly mileage by 1.7 miles every year, or approximately 88.4 miles per year, every year, with female runners having to boost their mileage by 2.4 miles per week or 125 miles per year, every year.

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More Advanced Movement Do no cardio? Absolutely not! Cardio is an effective calorie burning modality – but not to be done alone and not to be done as one’s only exercise. However, when included in a program that focuses on proper eating, smart muscle-building weight training, and fat burning intervals, cardio can help: 1) Top up G-Flux 2) Improve recovery of CNS

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More Advanced Movement 1) Build the muscle needed to speed up metabolism -Strength and muscle-building training 2) Create the muscle damage needed to speed up metabolism -Strength and muscle-building training 3) Maximize the post workout after burn -Substrate depletion training (intervals) and muscle-damage training 4) Encourage your body to waste calories through regular program change -Vary your program and use regular progression indices 5) Boost the number of calories you burn through movement -Top off your G-flux with other exercise

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More Advanced Movement Strength Training Suggestions Use strength training for building muscle and strength – not for “cardio”, “intervals”, or “weight loss.” Guidelines *2-5 sessions per week of about 1h in duration *Begin with dynamic warm-up *Strive for anterior/posterior; internal/external, flexion/extension balance in ex. selection unless massive imbalance exists *Rep range

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More Advanced Movement Interval Training Suggestions Use interval training for high intensity calorie burning work. Guidelines *1-3 sessions per week *Bodybuilders, to maximize muscle fullness, should minimize *Begin with 20 minutes and work up to max of 45 *Mix modalities and work: rest intervals *Suggested work: rest – 30on-90off; 60on-120off; 90on-90off *Make sure “on” intervals are done at VERY HIGH intensity *Make sure “off” intervals are done at VERY LOW intensity *Select a work intensity that allows consistent effort thru full workout; therefore first few sets should be less than max

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More Advanced Movement

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More Advanced Movement Cardio Training Suggestions Use cardio training to top-off G-flux and to promote CNS recovery Guidelines *1-3 sessions per week *Done at moderate intensity (60-70% HR Max) *More than 30 minutes is best *Steady state is good but all forms of “play” are acceptable *Have fun with this as it doesn’t have to be done at a gym

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More Advanced Movement Exercise Scheduling Daily exercise (or as close to it as possible) is likely best vs. lots of exercise done on 3-4 days. Try to alternate high intensity and low intensity/rest days if possible. However, when scheduling your program, just get all the exercise done. If you have to miss Monday, do that workout on Tuesday.

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Precision Nutrition

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Eating Frequency

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Eating Frequency

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Protein Intake

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Protein Shift

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Protein Confusion

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Fruits and Vegetables

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Carb Timing

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Fat Intake

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Fat Intake

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Cheat Sheet

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Nutritional Individualization

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Nutritional Individualization

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Nutritional Individualization

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Body Type Individualization Ectomorph Notes: Exercise and Recovery: Require lots of pure rest & recovery time (yoga, meditation, etc). May require regular CNS recovery supplementation Feeding: Usually under eat during ad-libitum conditions and require force-feeding until they adapt to new, higher intake. Should eat carbs throughout the day (low GI if possible) – although highest carb meals (high GI) should come during/post-exercise. Do best on higher calorie and carbohydrate intakes (25%P; 55%C; 20%F)

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Body Type Individualization Mesomorph Notes Feeding: Usually don’t need to count calories as they respond fairly well to ad libitum eating conditions. Do well to ingest low GI breakfast carbs along with higher carb (high GI) workout and post-exercise meals. Fewer carbs during the rest of the day. Do best on a mixed nutritional intake (30%P; 40%C; 30%F)

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Body Type Individualization Endomorphic Exercise: Require higher exercise volume than other types Feeding: Don’t always over eat relative to energy expenditure but do have poor nutrient partitioning. Limit carbs to during exercise (if at all) and maybe some low GI, high fiber carbs within 1-2 hours post exercise. The rest of the carbs should come from veggies w/ small amount of fruit. (35%P; 25%C; 40%F)

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Nutritional Individualization

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Nutritional Individualization

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Special Cases

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Special Cases

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Special Cases

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Special Cases

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Special Cases

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Special Cases

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Types of Supplements

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Questions To Ask Important questions to ask: What are the chances my diet is deficient in the essential nutrients I want to supplement with? Which physiological system do I hope to target with this supplement? Is there objective research demonstrating real benefit and safety?

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Questions To Ask What are the chances my diet is deficient in the essential nutrients I want to supplement with? Proteins/amino acids, essential fatty acid, vitamin/minerals, phytochemicals/phytonutrients A deficiency in North America?

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Questions To Ask Which physiological system do I hope to target with this supplement?

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Simple Supplementation

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Questions To Ask Is there objective research demonstrating real benefit and safety? Example: Creatine A review of over 500 studies evaluating effects on muscle physiology and/or exercise capacity. 300 have evaluated performance value and 70% showed positive results. Of these, very few showed any negative effects.

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Athletes? IOC Sports Nutrition Consensus (2003) “The amount, composition and timing of food intake can profoundly affect sports performance. Good nutritional practice will help athletes train hard, recover quickly and adapt more effectively with less risk of illness and injury.” “The right diet will help athletes achieve an optimum body size and body composition to achieve greater success in their sport.”

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Are They Safe? FDA does not test effectiveness, safety, or purity FDA does not analyze supplement products before they are sold to consumers. The manufacturer is responsible for ensuring that the ingredient list is accurate and that the ingredients are safe. They are also required to make sure that the content matches the amount declared on the label. FDA does not have adequate resources to analyze dietary products sent by consumers who want to know their content. Instead, consumers may contact the manufacturer or a commercial laboratory.

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Are They Safe? If the FDA does not test effectiveness, safety, or purity No guarantee of: Accuracy of ingredient list Accuracy of contents Safety of ingredients Research supporting efficacy

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Are They Safe? In Canada, stricter regulations are in place… Before any supplement is produced/marketed, this product has to be cleared by the NHPD (Natural Health Products Directorate) Products & manufacturers licenses GMPs Adverse reaction reporting Clinical trials to support claims and safety Labeling conventions have to be used.

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Are They Safe? Danger of Contamination (2001)? 634 non-hormonal products 289 of products came from companies that sold hormonal products 345 came from companies that did not sell hormonal products. 94 samples were positive for banned substances and 66 were questionable (25%).

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Strategies Check with Check for supplement/drug/food interactions at Choose a larger company and look for certificates or 3rd party analysis. has begun this but few supplements have been tested. tests for label claims Choose products with few ingredients

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When energy balance gets confusing…

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G-Flux – What Is It? What is G-Flux? Definition: G-Flux is the 1complex & 2interdependent relationship between the energy that flows into & the energy that flows out of the body. Intake = Expenditure  Weight ?? Intake > Expenditure  Weight ?? Intake < Expenditure  Weight ??

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G-Flux Science G-Flux Science Goran, M et al. Effects of increased energy intake and/or physical activity on energy expenditure in young healthy men. J. Appl. Physiology. 77(1) 366-371, 1994. Bell, C et al. High energy flux mediates the tonically augmented beta adrenergic support of resting metabolic rate in habitually exercising older adults. J Clin Endocrinol Metab 89: 3573-3578, 2004. Bullough, R et al. Interaction of acute changes in energy expenditure and energy intake on resting metabolic rate. Am J Clin Nutr. Mar; 61(3): 473-481, 1995.

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G-Flux Science *Goran et al study 10 day energy balance (at 2200kcal) | 3 days off | 10 day treatment period (conditions below) Treatment conditions: Low flux - no change in energy intake or physical activity (balance at 2200kcal) High flux - increased energy intake and expenditure (+50%; balance at 3300kcal) Positive energy balance (3300kcal in, 2200kcal out) Negative energy balance (2200kcal in, 3300kcal out)

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G-Flux Science *Bell et al study Subjects in energy balance for 4 days (2254kcal/day) | Reduced energy flux at energy balance for 5 days (1851 kcal/day) Results RMR decrease with reduced energy flux (200kcal/day) SNS activity decreased with reduced energy flux Plasma leptin decreased in low energy flux state

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G-Flux Science *Bullough et al study After initial testing, subjects were assigned to 4 conditions for 3 days: High energy flux while in energy balance Low energy flux while in energy balance Negative energy balance Positive energy balance

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G-Flux Up and Down

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G-Flux Athletes Kris Aiken – Toronto Argonauts 5’11” 195lbs 8% Expenditure: 15 hours per week of training Plus 5 hours of recovery work Intake: 4500+ kcal per day

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G-Flux Athletes Tara Whitten – World Cup Jr. Medalist 5’6” 135lbs Expenditure: 18 hours per week of training PLUS 3 hours of recovery work Intake: 3500+ kcal per day

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G-Flux - Athletes to Exercisers Not one of these athletes has to restrict energy intake! They train hard, eat the right things in the right amounts at the right times, and their body comp falls into line with their exercise. This is G-Flux firing on all cylinders. Recreational exercisers need to take this lesson – by increasing exercise activity, G-Flux increases. They can then EAT MORE and in doing so, health, body comp, and performance come into line.

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G-Flux and High Volume Training Why aren’t these individuals all overtrained? With the right mixture of activities and the right nutritional intake, not only will overtraining be a non-issue, you will improve far faster than you thought possible. Tools to assess recovery/training status: 1) Simple objective markers 2) Simple subjective markers 3) POMS

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POMS and Recovery

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Recovery Assessment

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G-Flux and High Volume Training List the reasons why increased training volume, increased 24 hour energy expenditure, and increased food intake will lead to improvements in body comp and training. -Increased nutrient intake (vitamins, minerals, phytochemicals) -Increased nutrient partitioning (muscle vs. fat storage) -Increased tissue turnover and adaptation (breakdown/rebuild) -Increased ability to work (increased density/super training effect)

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G-Flux Highlights What’s the point? RMR accounts for ??? of your total daily energy expenditure? High amounts of G-Flux can increase RMR (some think through the increase in SNS activity and catecholamine concentrations) and 24 hour non-exercise energy expenditure. These changes can lead to decreased fat mass and increased lean body mass – even at energy balance. Plus, it’s hard to get to a state of positive energy balance. Why is this a good thing? Besides decreased fat mass, what else is an elevated metabolic rate good for?

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G-Flux On Both Sides G-Flux - both ends of the energy balance equation High intake = eating alot (the right amount, type, timing) High expenditure = Any combination of the following: High weekly exercise volume (properly balanced) Genetically high metabolic rate (it’s a gift, folks – send M&D flowers) Genetically scalable metabolic rate (another gift) Increased muscle mass (remember 5:1 rule) Nutritional strategies (calorie costly foods, increased partitioning) Supplements (ephedrine, coleus, green tea extract, fish oil, etc) Drugs (thyroid hormones, clenbuterol, DNP, etc.) Again, explaining how different people get the same result while seemingly doing different things…

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G-Flux Take-Home Perspective: This is what some people hear… Blah, blah, blah… Eat more to lose weight… What is the common theme with successful body comp programs? To take advantage of G-Flux there are 2 steps: 1) Exercise more 2) Eat more

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Energy Balance Is Simple!

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Energy Balance - Complex

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Energy Balance - Interdependency

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Energy Balance – Interdependency

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Energy Balance – Interdependency The metabolic gas pedal… -Increase or decrease food intake -You increase or decrease SNS activity -You increase or decrease physical activity -You increase or decrease heat produced at rest &during activity -You decrease or increase the efficiencies -Increase or decrease physical activity -You increase or decrease food consumption We call this metabolic regulation…

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Body Weight Regulation Perspective Questions: What’s the net result of all this regulation? Why is all this happening? A good thing that the body regulates so well? When isn’t it a good thing? Application Question: When does this high level of regulation become problematic? Body is at an undesirable weight/composition Trying to change your body and it outsmarts your efforts Regulation stops occurring

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Overcoming Regulation How to change your body if regulating well? (lots of talk between intake and expenditure) Option 1: The blunt object approach You can outeat your metabolism for weight gain You can undereat your metabolism for weight loss Eventually you’ll gain or lose…problems? Option 2: The G-Flux approach Boost G-Flux to boost metabolism, LBM, and decrease FM Option 3: Uncoupling protocols Strategies to prevent expenditure from downregulating too quickly or up regulating too quickly with dietary changes Strategies change the ratio of BF to LBM gains or losses

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Simple Body Composition Perspective Question: So how do you get a great body without trying to control all of these variables, count every calorie absorbed, approximate metabolic shifts, attempt to figure out how well you regulate, etc? Use the G-Flux principles with high exercise volumes and increased nutrient intake

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When It Gets Complex

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G-Flux Nutrition

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G-Flux Nutrition Calorie Intake (Levine et al – Mayo Clinic) When overfed, some subjects dramatically up regulate energy expenditure while others don’t: -16 sedentary lean individuals overfeed by 1000kcal (relative to pre-study calculated energy needs) for 8 weeks. -Spendthrift subjects gained 0.2kg (~1/2 lb) of fat mass while others gained 4kg (~9 lb) of fat mass. -All other variables (energy intake and exercise expenditure) were controlled.

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Breaking the Coupling

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Breaking the Coupling Strategies for uncoupling tight body weight regulation: Expenditure Side Maintain expenditure with exercise Muscle Mass Preservation Intake Side Refeeds Targeted Carbohydrate Intake Hormonal Manipulations Micronutrient Loading