A perspective on fat loss | James Smith | TEDxBundaberg

so the reason that I made this talk and I titled it the final word was to do with the fact that I don't want this to be a subject that I'm going to talk about and for people in the audience to have no idea what it's about I want this to become mainstream I want this to become general chitchat that people know that people understand some of the things that I'm going to talk about today are going to make people's quality of life quite simply better now I don't have the power in the next 18 minutes to make any of you leave this room more muscular or to make any of you leave this room in better shape or leaner but what I can do is get you guys to walk through those doors having a better understanding of maybe your partner's physique your own physique your partner's physiology or your own physiology and that's some pretty powerful stuff so fat loss simplified if I was going to break it down into something really easy to understand I'd say mate you need to move a bit more you need to eat a bit less Thank You Bundaberg you've been a great crowd thank you unfortunately it's not quite that simple and it does go a little bit further on so for any of you out there that are wondering how it occurs I often relate to a bank account analogy if you were to spend more than you earn you'd be pretty pissed off if there wasn't money left in the bank in your savings and our body treats it very much the same should we be any more than we spend we accrue finances or fat gain four times that they maybe don't have quite so much money if we wish to lose fat we need to flip that on its head we need to make sure that we spend more than we earn and this creates something called a calorie deficit now that in itself is how it occurs but there are other things at play which we're going to talk about today before getting into that it's important for you to understand some of the lingo that I'm going to talk about so maintenance that line across there is how many calories you require on a daily basis should you exceed that you go into what's known as a surplus should you not hit that you're going something known as a deficit so when I talk about these things throughout the talk it's very important that you understand what those are I had a conundrum through my coaching through my personal training time I qualified like everyone else yet the things I'm speaking about today I was never taught I was allowed to go into the personal training floor into the gym I was allowed to work with dozens of females and no one ever told me they're snobs left to find out myself and that part is really the problem with all of this and over the years working with now several thousand clients at a time I came to a conclusion the physiological differences between genders when it comes to fat loss are too big to be overlooked by coaches trainers or women aspiring to better their physique and performance and that's what I'm going to be talking about today the facts at a glance should a man a woman create the same deficit they will lose the same amount of fat cool however it would take approximately 33% longer for a female to burn the same amount of calories cool there are many more factors at play outside simply eating less and moving more when it comes to sustainable fat loss especially in women there's simple implications for couples but I don't think we're really talking about if you ever see me at a restaurant when I'm out my friends I never look at the menu I look at the people around me and I'll wait for them to pick because the worst thing that can occur is for them to pick something need to pick something separate their food to come and meet one what they're having so instead I weight whatever my friends my family would over have a go yeah I'm having the same thing especially if they pick the restaurant for a couple if this is to occur that means that both parties are going to be consuming the same amount of calories and I'm not saying that I think we need menus for women and menus for men we just need to have this as a consideration this also means in a time perspective that if a couple of sharing the journey to the gym the male does a one-hour workout he looks at his partner I'm off she goes I need half an hour why do you need half an hour to burn the same amount of calories as you because I ate the same meal as you last night these are things that just aren't being thought about he lived the menstrual cycle I've not had one certainly not yet I'm going to be talking through it today average menstrual cycle is 28 days long in the middle we have ovulation the first part of the cycle is known as a follicular phase the latter part is known as the luteal phase and I'm probably doing the Metra cycle a disservice if I say there's a good side and a bad side the follicular phase is the good side the luteal phase is more the bad side in the middle of Y elation just before women have a spike in testosterone is where their best gym performance is typically occur and to be crass is where they typically get the horniest and it's because they are the most fertile part of the menstrual cycle so lads in the room take note after menstruation hit ovulation after ovulation we start to move towards the end of the cycle towards the end of the cycle in the latter days some women suffer with PMS now putting that out there oversimplifying it that's fine but there are considerations that we have to make whilst doing this measurements and metrics if we were to say that you have a four-week cycle too many females are measuring themselves week on week which means they are measuring different physiologies this means that between week one and week two two in B 2 and B 3 between we three hundred four four separate sets of measurements four separate sets of circumference is no consideration to different physiologies across those if you're going to make measurements you must do it in line with your menstrual cycle week one week one we 2 V 2 V 3 V 3 because changes outside of your control with your physiology can have a massive impact on fluctuations in weight and circumference you are measuring changes in your physiology and you are beating yourself up about them and that needs to be taken into consideration craving is a metabolic rate in the luteal phase the average woman will burn between 1 and 300 calories more a day and in that period women trying to stick to their existing diet or calorie amount without considerations for these increases in metabolic rate often end up binging and the average woman eats about 500 calories more again there's no knowledge surrounding these and this decreases in performance throughout the luteal phase especially in PMS women can see a decrease in performance where they might only be able to lift 60% of what they usually lift there their highest chance of injury and their highest chance of dislocations yet again as a personal trainer why no one telling me this we need to think about when we start a diet are we aligning it with our minstrel cycle if you start a diet just after ovulation you are going into the toughest time to restrict calories the toughest times to train the toughest times to stick to a deficit you are literally starting your diet at the wrong time if you were to just give yourself a couple more weeks you can start kicking with the wind again why is no one talking about this why is this not something hey I'm thinking of starting this diet okay is this a good time in a menstrual cycle for you to do so do we die all the time well no we don't need to and if we think about it like this if you suffer very badly in the second part of your menstrual cycle why not just diet for the first two weeks where things are good where you can control your cravings where you can perform in the gym as I spoke about if you stay at maintenance you cannot gain negative weight because you're at maintenance and a diet that you stick to for two weeks of every month is going to trump a diet where you don't stick to it at all and we need to be thinking about this long term and how do we manage our cycle James you've just told me that there's an increase in my metabolic rate between one and three hundred calories could I program three pieces of fruit a day during that period of my menstrual cycle on top of my existing diet just to manage my cravings again things that people aren't thinking about and again if there's an increase in metabolic rate that's not a surplus you would still be in a deficit by eating more polycystic ovary syndrome again is something that needs to be spoken about and needs to be understood by people PCOS is what's commonly known as and it has a big impact in fat loss here I can show you the total daily energy expenditure components these blocks are what make up the energy we burn in a day our BMR is the amount of energy we burn at rest which is a considerable amount uneat is the amount that we burn through being active that's not planned training you up to take the stairs instead of the elevator or walk up an elevator you increase your knee component your TEF is your thermic effect of feeding eating a high-protein diet means you burn more calories through your body having to work harder to break down protein and at the top is our gym based exercise so as you can see we don't burn as many calories in the gym as a lot of people think there are other components outside of that that are much more important how does that relate to PCOS PCOS has shown to reduce people's BMR from 14 to 40% 40% for a second something we need to take into account that is more calories than for gym sessions in a day and why aren't people talking about it you can make all the efforts by increasing your knee by taking the stairs you can increase your thermic effect of feeding by increasing the amount of protein your diet and you can start training in the gym but if you do not have considerations for PCOS then unfortunately you are fighting a battle and you are going to lose that battle polycystic ovary syndrome affects six to 21 percent of women that is HUGE that's one in five there are potentially women out there that are going to need to die on less than a thousand calories a day to lose fats but mainstream knowledge about nutrition about menstrual cycles about physiology is so poor across populations that people grow that's too low and people chip in and go you actually need to be eating more to lose fat no they don't that doesn't make sense that defies everything we know about fat loss you need two out of three of the symptoms here hyperandrogenism which is an increase in hormones including testosterone actual cysts on your ovaries or in a regular or discontinued menstrual cycle which is known as amenorrhea or a ligament area any two of those in your polycystic ovary syndrome and again this is something we need to talk about much more prevalent in the obese PCOS is something that is going to hinder fat loss and it's most prevalent and the people that need it the most exercise a low GI diet and fat loss are the best solutions to treat symptoms and this is with insulin resistance as well exercise is always going to be something we should be prescribing to people with any condition and the same goes low GI diet this should happen when striving for a deficit most the time anyway and fat loss is always our main priority rather than looking for special foods special diets it just has to be fat loss and reduction of calories is going to be king to begin with we need to be pragmatic comes two periods pragmatic means dealing with things sensibly and realistically in a way that is based on practical rather than theoretical considerations theoretically you might go yeah I'm gonna die out four weeks of every month but in practice that may not be the case you can do it you might go I'm going to smash my gym training session on every week of every you know part of my cycle but again you might only be able to do it for two or three weeks and then after that you may have to put yourself on machines and do some high rep stuff you may be susceptible to poor coordination it must be taken into mind every woman in this room is to become her very best own scientist and it is essential you cannot google or look on the internet to find out more about your own menstrual cycle because it is yours and is unique and it's not the same as the person sitting next to you especially if that's a man physique expectations at the moment surround skinny culture is surrounds being slim and I don't like this this isn't what our physiology or what women's physiology is about the average woman requires 50,000 calories to survive pregnancy that's why when you do not eat enough where you are too active that you can hinder your ability to get pregnant there is a six-pack culture and that is not fitness to me that isn't what we should be aspiring for we can we have to stop glorifying that as the top of fitness and the highest thing can accomplish at the end of the day we can either fight physiology or Society and if you fight your physiology to try and be as skinny as you can you will lose that battle however if we fight society we have a chance we have the ability to try and push people back on moving the goal posts moving the jumpers have been put down as to where we should be aiming the future of physic expectations' to me are that strong is going to overtake skinny lifting in the gym becoming strong getting more chin-ups this translates into other parts of your life as a woman progressive overload is something that women are now striving for whether that's moving from a slightly heavier squat to a new exercise just going into the gym and instead of worrying about how you look how slim you are how close you are to abs you're looking to add a couple kilograms onto your barbell hip thrust you're starting to get another chin up and that chin up is becoming more important to you and giving you more happiness at the end of a gym training session checking your abs in the mirror or getting into a new pair of jeans once and now one of my favorite parts is that there is a movement occurring at the moment the glute movement where now if your jeans don't fit it's a good thing that's great brilliant I don't fit in my jeans that's great all done you were crying about that a month ago and this is fantastic women are now training for muscle growth which means they're eating for muscle growth they're sleeping for muscle growth they're going into the gym and the most important thing to them is getting their training done it's not about burning calories or earning back food or oh I went for a run so I can have a cookie it's so that men can go into the gym and instead of looking at a woman in a nice pair of leggings going she looks nice they're looking at her and going how the hell is she getting that weight up off the floor for about many reps and this is a great thing for female training weight gain is not only cyclical and when I say cyclical as you can see with the diagram it's up and down this happens for you to think that weight gain is not cyclical is naive it's normal and I've put a little santur emoji there because if you didn't gain weight at Christmas I don't know what you were doing at Christmas but it wasn't the same as the rest of the world weight gain is not a problem the problem sits within people not knowing or fully understanding the processes after the weight gain to lose it in a sustainable and adhira balana today this talk is about understanding understanding different parts of cycle understanding different parts of your physiology and understanding conditions that will be hindering your progress empowerment which is what these talks are about the definition is the authority or power given to someone to do something which is ultimately what I need you like to do after here confidence to do things you haven't done before audacious Anniston two parts of the gym to set up a hip thrust to go into a squat rack to ask someone how many sets they have left on an exercise eradicating frustration that people are facing when dieting especially when we can eradicate frustration that is not necessary being deflated with having a poor workout or feeling flat or not hitting a PR these are normal and when you expect them and you walk into the gym and you know that that's coming it will give you a better quality of life of training and a happier life of dieting dieting we've seen it's cyclical it happens you all have peaks and troughs ups and downs dieting is normal and I want your life of doing that to be as happy as possible balance that doesn't mean carrying chicken and broccoli everywhere means having a gin and tonic at the weekend understanding the repercussions and the implications of what you do as part of living a happy life a better understanding of female physiology by everyone including men will mean a better quality of life when facing periods of caloric restriction for women worldwide this is not just an empowering set of ideas worth sharing these are empowering ideas didn't need sharing thank you very much [Applause]

Channel: TEDx Talks

Views: 316,031

Rating: 4.9254508 out of 5

Keywords: TEDxTalks, English, Health

Id: FfNXJt4_MoQ

Length: 16min 29sec (989 seconds)

Published: Wed Dec 11 2019

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[u/myousername]

The top comment on that video:

science tends to divide humans as "normal" and "female"

Anytime I try to communicate this with men they think I am being irrational, crazy, or "too feminist"

For example, many pharmaceuticals are only tested on men to eliminate the "variable" of how female hormones change over the course of the month. Those drugs may end up having harmful side effects for women that doctors wouldn't know about because they weren't tested on women. This is bad for women's health.

Whenever I bring this up with men they're like "yup, removing variables, very scientific, don't see the issue here"

[u/eveninghope]

God right?? When I try to explain this to my male friends they think I'm crazy.

[u/MakeURegret]

I had no idea about the 100-300 calories difference for half the month.

I had no idea about the potential for a 60% deficit in what you can lift for the latter part of your period.

The PCOS stuff is insane - how are you supposed to eat anything if your bmr goes down that much?

And I never thought about comparing week over week vs same week to week.

Thank you so much for sharing this video!!

[u/Throwthisaway512]

I also really enjoy Brett Contreas’s Strong Lifts program (I believe he has a new one out) I’ve noticed as a shorter woman that certain machines don’t work the way they should. Or even with a CrossFit box it was difficult to reach a pull up bar. I rarely see researched programs designed for women. Hopefully this post will give me new information!

[u/textbasedpanda]

Wow I thought i was just emotional overeating when i get extra hunger before my period!

[u/juicy_lime]

Thanks for sharing this great video. I only knew about the reduced performance during the latter stage of the menstrual cycle from experience. Nobody knows or talks about this stuff.