#they literally made a program for men who want to gain muscle mass without losing weight

[theygender]

As an afab nonbinary butch who's trying to gain muscle without losing weight the sexism in the exercise industry makes me fucking see red. Just found an exercise program that boasts being entirely based in science and has the sources to prove it with well-controlled, recent, and relevant clinical studies backing up all of their stuff and as someone who's pretty well-versed in scientific research and fed up with fad-based pseudoscientific bullshit in the health industry I was fucking ecstatic. They had a little quiz you could take to find out which program would suit your needs the best so I filled it out and when it asked me about my goals I selected "I have a low amount of body fat and want to build more muscle" and it took me to a program called Strong. Great! ...Except as I read into it I kept finding references to "burning stubborn fat" and other similar shit. Scrolled down to the FAQ and found a question where it explained that this program was different from their Build program bc Build is "better suited for those who are skinny and at a relatively low body fat" ...even though that's exactly the option I selected in the quiz. Turns out they have three options for males: one for people who want to lose weight without focusing too much on muscle mass, one for people who want to become leaner by focusing on both weight loss and muscle mass, and one for people who want to gain muscle mass without losing weight (Build). But for females, they've only got two options, and neither one of them are designed to help you gain muscle mass without losing weight. I would ask why tf it's ALWAYS assumed that women have to want to lose weight but I know it's fucking sexism

[elizabethmunozbh]

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How To Gain Muscle and Lose Fat At The Same Time: Is It Possible?

I’ve been writing about diet and fitness since 2001. I’ve written countless articles about how to gain muscle, and countless articles about how to lose fat. But, if there is one question I still get asked more than anything else, it’s definitely this…

How do I gain muscle and lose fat at the same time?

I must get this question emailed to me at least once per day by someone who wants to not only gain muscle or lose fat, but instead do BOTH. And not only that, they want to do both at the exact same time, and they want to know what diet and workout will best make it happen.

If you’re reading this, then you probably have the same goal in mind. You’re not interested in how to do one or the other, you want to know how to do both as quickly and effectively as possible.

So, let’s get it all figured out right now, starting with the biggest question of all…

Is It Possible To Do Both At The Same Time?

The honest answer to this question is both yes and no. Why? Because some people can do both simultaneously, and some people can’t. Here’s what I mean.

The following people ARE capable of gaining muscle and losing fat at the same time:

People using “assistance” (meaning steroids).

People who gained a lot of muscle at some point in their life but then stopped working out and lost most (or all) of it.

Overweight beginners.

The following people are NOT capable of doing both at the same time:

The majority of the population (pretty much everyone else not mentioned above).

I know, it sucks to hear that, but it’s the honest truth. It is just not possible for most people to gain muscle and lose fat at the same time at anything close to an acceptable rate. I know there are various diets and workout programs out there that claim otherwise, but like most things in the fitness industry, it’s just lies and bullshit used to get your money.

But wait, don’t feel too bad or give up hope just yet. I want to tell you why it can’t be done, and show you exactly what you need to do instead to reach both goals successfully.

Why Can’t Most People Do it?

To lose fat, what do you have to do? You have to eat less calories than your body needs (a “caloric deficit”). To gain muscle, what do you have to do? You have to eat more calories than your body needs (a “caloric surplus”).

Now, did you notice something there? Yup, they are complete opposites in terms of calorie intake. To gain muscle you need more calories, and to lose fat you need less calories. Trying to do both at the same time would be like trying to sit and stand at the same time. It just can’t literally be done simultaneously.

This is why most of the people who try to do both at the same time will usually fail to do either and eventually give up. And this of course brings up the next important question…

What’s The Solution? How Can I Do Both?

After hearing this, the next thing everyone always wants to know is how do you actually reach both goals (gain muscle AND lose fat) if you can’t do both at the same time? Well, it’s pretty simple. You DON’T do them at the same time.

Instead, you set them up in phases and alternate between them. Let me explain…

The Muscle Gain Phase

In the diet and fitness world, most people call their muscle gaining, weight gaining, size and strength gaining phase the “bulking up” phase. People often incorrectly take this to mean eating as much as possible and trying to pack on weight as quickly as possible. This is dead wrong.

Instead, the true goal of a muscle gain phase is to build as much quality lean mass as you can while at the same time keeping fat gains to an absolute minimum. Basically, the goal is to gain muscle without gaining excess fat.

To do this, your daily calorie intake is increased so that weight is gained at an ideal rate of no more than 0.5-1 pound per week (more about that here: Weight Gain Diet). As far as weight training goes, the goal in this phase is using an intelligently designed muscle building routine and working your ass off to make as much progress as you can and get stronger on every exercise.

The Fat Loss Phase

On the other hand, most people call their fat burning phase the “cutting up” or “dieting down” phase. People again incorrectly take this to mean drastically reducing calories, adding in a ton of cardio, and switching from heavy weights for lower reps to lighter weights for higher reps. Once again, this is dead wrong.

Instead, the true goal of a fat loss phase is to lose fat as quickly and effectively as possible while at the same time keeping muscle loss to an absolute minimum. Basically, the goal is to lose fat while maintaining all of the lean muscle you built.

In this phase, your daily calorie intake is decreased (and/or cardio may be increased) so that weight is lost at an ideal rate of about 1 pound per week on average (more about that here: Weight Loss Diet). As far as weight training goes, the goal in this phase isn’t so much to make progress (without the extra calories needed, you probably won’t) as much as it is to just work your ass off to maintain your lifts.

If the weights you are lifting are staying the same and strength is being maintained, it’s a good sign that you aren’t losing any muscle. However, if they decrease, it’s a good sign that the opposite is happening (which is why purposely switching to lighter weights/higher reps is the worst idea possible).

How The Phases Differ and Stay The Same

In each phase, the main difference is just total calorie intake. Protein intake would usually remain about the same (1 gram of protein per pound of body weight is a good place to start), and fat would consistently stay at around 25% of your total calorie intake (including fish oil supplements). Carbs would then be used to make up the difference (more carbs to create more calories, less carbs to create less calories).

Your workout routine would also stay pretty much the same. Whether you’re in the phase where you’re trying to gain muscle or lose fat, there is no significant difference in what works best when it comes to weight training. Therefore, no big changes need to be made at all.

Just try to get stronger and progress as often as possible in the muscle gaining phase, and then try to maintain all of that strength as best as you can during the fat loss phase.

Pick A Phase And Then Alternate

Now that you understand the basics of how your diet and workout routine need to be set up when you want to both gain muscle and lose fat, the next thing you need to figure out is which phase to start with first. Here’s how I usually answer that question…

If you are currently leaner (or just plain skinny), it’s mostly up to you and whichever goal is more important to you right now.

If you are currently fatter (or just plain fat), starting off with a fat loss phase first is definitely the right idea. Trying to do a successful muscle gaining phase when you’re in an already fat state is just a recipe for disaster. Definitely get leaner first.

From there, you basically just need to give that first phase enough time to actually work. When it does, just switch on over to the other phase for a while and give it time to work as well.

Depending on how much fat you have to lose and how much muscle you want to gain, you’d just keep on alternating from phase to phase until you have the body you want. In the end, you won’t actually be doing both at the same time, but both goals will end up being achieved successfully just the same.

Now for the last question you probably have…

How Do I Make Each Phase As Effective As Possible?

What I mean is:

What’s the exact workout routine that will work best for you in each phase?

What’s the exact diet that will work best for you in each phase?

How do you avoid gaining excess fat while you gain muscle?

How do you ensure you don’t lose quality lean muscle while you’re losing fat?

How long should each phase last?

Honestly, answering all of these questions properly would require a whole separate article.

However, after years of people asking me those exact questions and tons of others about how to gain muscle and lose fat at the same time, I have finally created one ultimate solution that covers it all.

I call it The Ultimate Fat Loss & Muscle Building Guide, and in it I provide all of the answers, details and facts that make up the highly proven workout and diet system I’ve used to help countless men and women completely transform their bodies. Now it’s your turn.

[zenosanalytic]

DS9: Season 2 Doldrums

DS9 S2E 5-7(Cardassians, Melora, Rules of Acquisition) are Infuriating.

Their Premises aren’t actually bad:

Cardassians is about Cardassian war-orphans left on Bajor because 1)Cardassian culture takes a “fuck ‘em” approach to anybody unfortunate enough to lose/get separated from their parents and presumably 2)they’re interspecies children; this doesn’t get mentioned in this ep, but I can’t imagine the Cardassians would have taken half-Bajoran kids when they withdrew

Melora is about a scientist from a “low gravity” planet(that idea bugs me because it assumes life-bearing worlds are generally earth-sized, and thus, earth gravity is “standard”, but idk what else you’d call it |:T) assigned to DS9 for a survey mission in the Delta Quadrant.

Rules of Acquisition is about a female Ferengi masquerading as a male to escape the misogyny of Ferengi society and pursue a life in business who happens to be working for Quark when the Nagus brings him a unique opportunity.

And their execution isn’t universally terribly, either, but each has something about it that’s so frustrating/off-putting that it soured whatever was enjoyable about the episodes for me.

Caradassians is probably the best of the bunch. It’s built around this Cardassian boy named Rugal, who was left during the withdrawal and adopted at a very young age(4-6 it seemed like) by Bajoran parents, who raised him as a Bajoran(aside from the obvious Talks about how he looks different and how to deal with people who are mean to him for his heritage, obvsl). In summary, Gul Dukat plots to have him brought to the station to create a diplomatic incident to be used as an excuse to repatriate the boy as a way to embarrass his Cardassian “father”, Kotan Pa’Dar, of the Civilian government, thereby short-circuiting an investigation into crimes committed during the Occupation and discrediting the Civilian government in general. The plot’s very convoluted, but Bashir and Garak get to be sleuths and that’s super-fun to watch. It ends up being the case that Rugal was kidnapped by Gul Dukat from his family’s home after a resistance attack on it(raising the question of what, exactly, Dukat knew of that attack, and if it was carried out by Bajoran resistance at all or simply made to look as such; there’s an implication that Pa’Dar was opposed to the Occupation even when he was part of the colonial government there. Questions never examined further, unfortunately) and placed in a Bajoran orphanage, leaving Pa’Dar to think he had also been killed. Since he wasn’t dead, Pa’Dar leaving without him would be considered abandonment in the eyes of the Cardassian public given how much they care about Family(who, again, don’t give a single shit about all the Cardassian kids with no living relatives willing to claim them they left on Bajor), and that’d end his political career.

What annoys me about it is the transparent insincerity of the Starfleet officers’ concern for Rugal‘s opinion about the whole thing. There’s alot of platitudinizing that what ultimately matters is what Rugal wants, regardless of what the inquiry discovers, but the ep literally ends with a voice-over of Sisko saying his Cardassian “father” is “obvsl the real victim in all this”, and Starfleet handing him over to Pa’Dar with zero input from Rugal. Rugal’s real parents, the Bajorans who raised him, are nowhere to be seen and, iirc, don’t even speak at all in the second half of the ep. The Bajor government has zero input in any of this. So yeah, it’s just really offensive.

The thing is, if this was presented as Sisko just coolly making the politically expedient and strategically correct choice(save the moderate’s career by preventing the case from going public while doubling his debt to you by handing over the son he thought was dead and wanted back) regardless of what Rugal wanted, it wouldn’t bother me as much; It’d be a good early example of the cold-blooded political and strategic savvy Sisko would become known for. What really bugs me is that the sheer duplicitous sanctimony of their protestations to care about what Rugal wants are never presented or treated as such, even as they, in the end, hand him over like a poker chip. Oh, and also there’s this scene about O’Brien’s hatred of Cardassians and Keiko’s wrong-headed awkward do-gooderism ham-fistedly squashed in there that they really didn’t need.

Melora presents Melora’s natural lower-gravity biology as a disability and illness, which right off the bat was annoying. She’s not sick, she’s just from a different density planet from everyone else. Usually she uses a servo-harness and anti-grav chair to get around that won’t work for some McGuffiny reason so they have to put her in a wheelchair instead. But here’s the thing; why wouldn’t she just be in an anti-grav harness? The Fed uses Synthetic gravity Fields, so one could imagine a harness which generates a “filter” field around her, lessening the gravitons she’s exposed to to natural levels for her and thus allowing full mobility. Hell, depending on how Synthetic Grav fields work, I wonder if one could not simply program the central computers to weaken the field as it applies to her or her surroundings, keying the reduction to her comms badge or lifesigns. Or, given that there’s at least one whole planet of Federation members for whom low-grav is natural(and realistically if there’s one there’s gotta be more low grav worlds), why don’t they, IDK, have low-grav-exclusive crews? I mean, they clearly have the tech to not have to segregate like that, but it’s another solution that the writers choose to avoid by just deciding Melora’s species generally has no desire to leave their homeworld(so how’d they become warp-capable, DS9 writers???)

The show does a good job, for it’s time, presenting ableist-induced frustrations(from Bashir modifying her chair without informing her or asking her consent, to Jadzia implying Bashir knows “her condition” better than she does, to Sisko treating her desire to have her agency and opinions respected like those of any officer as essentially ridiculous, to stupid unnecessary frames jutting out every-goddamn-where in the station due to absurd Cardassian architectural tastes in Bulkhead design, to people assuming she must be sheltered and ignorant of galactic cultures because she’s “fragile”, to people babying her for the same reason, to random do-gooders wanting to “fix” her, to ect ect ect). The problem is, almost invariably, the show comes down on the ableists’ side, presenting her objections as unwarranted acts of rudeness meant to keep the world away(again: she grew up in a frigging low-grav culture where EVERYONE IS JUST LIKE HER! YOU GUYS ARE THE WEIRDOS TO HER!!! WHY WOULD SHE HAVE THESE PERSONALITY TRAITS!X4). It even has this weird pixie-dream girl element where she’s super-agile and strong and able to “fly” in low-G(which, if everything on her planet is evolved for low-g, why would they have the muscle mass to fling themselves into the air and stuff as Earth-G people do on the moon? Idk, maybe this makes sense scientifically, but it bugged me), which she teaches Bashir how to do because, of course, he immediately starts hitting on her and she totally goes for it once he proves his “brilliance” by jerkily eviscerating her distancing techniques. So you can see why I disliked it.

Then it ends with the survey being accomplished in a single ep(like, 3 or 4 days at most), which is stupid. And there’s this sub-plot about a partner Quark betrayed seeking revenge, which inevitably ties into the main-plot and I’m meh about that. And, of course, Bashir never mentions this deeply intimate romance, for the sake of which he developed an entirely new “treatment” for gravity intolerance off the discredited theories of an obscure medical researcher -which insultingly locates her physical difficulties in her brain rather than lower-density bones and muscles, a low-grav body plan, and a metabolism, equilibrium, and body-chem adapted for lower-g- ever again. Yeah.

Rules of Acquisition, of course, makes the female Ferengi, Pel, fall in love with Quark. This is the first ep she’s ever been in, and no reason is ever given for why she’d feel this way about him. Everything she does is, of course, driven by her love for him, and not a desire to gain profit, or prove herself, or any other personal ambition. The ep is filled with lines written for Jadzia to say justifying, excusing, or treating as a joke, misogyny.

Just: either get rid of Jadzia’s excuse-making for Ferengis, or make Ferengi misogyny less pervasive, as they do in much later eps with Rom and(to a lesser extent) Quark.

Pel really should have been intro’d earlier and been a recurring character for a time, with her gender being revealed in this ep. I also don’t get why Ferengi women would have such softer, more melodious, non-scratchy, non-nasal voices compared to the men. Having her natural voice BE her Male!Pel voice, or at least very close to it, would have made the point about gender equality far better.

If there was going to be a romance in it that needed to be developed(preferably over many eps); Pel needed to have a reason for being drawn to Quark, even if it was just “I think he’s sexy”. Personally, I’d like it if -behind his sleazy bluster- Quark(and Rom) was actually less misogynistic and creepy towards women than most Ferengi men as a result of his mother(though still with lots of room to grow), and willing to take hits to his business to stand, in evasive ways, for those principles, and that this was at least in-part why Pel found him endearing.

Pel’s primary motivation ought to be that of any Ferengi -making profit to achieve social status and personal power- with any attraction to Quark coming second, though still personally important enough to prevent her from betraying him.

Pel is responsible for nearly every success they achieve in this ep and Quark really needs to be written as less hapless, which is honestly a problem with his characterization in general. In one ep, Quark is dealing hard-nosed and unflinchingly with the worst kinds of galactic scum(though he hates violence and tries to prevent it, which is a consistent characteristic I love for him, and which Shimerman does a wonderful job of both presenting, and presenting Quark’s attempts to hide and feelings of ambivalent pride/shame over it), and the next he’s grovelling and incompetent before the merest aggression and resistance. I’m not saying he shouldn’t be a physical coward(that’s an important bit of his character and it works), he just needs to have a tolerance for menace appropriate to the line of work as a black-market Fixer and Mastermind that he’s chosen for himself. Plus, I don’t really buy that Pel as presented, with her intense dedication to the Rules of Acquisition and business acumen, would find someone as out of his depth as Quark in this ep attractive. Of course she shouldn’t have to, since Quark is SUPPOSED to actually be a good entrepenuer, hampered by his occasionally quixotic bouts of ethical behavior, but the writers just can’t help writing in these “funny” scenes of Quark being useless.

The plot is actually sort of decent for this one, though Rom’s rather immediate jealousy doesn’t make any more sense than the other things which needed long-term building up to work in this ep. Maybe the discovery of her gender could be accomplished some other way? Perhaps have the Nagus screw them at the end of the deal and have Pel throw her lobes in his face out of rage as he’s compligloating at them about their acumen in realizing his true objective and brokering the meet? Or maybe have Quark accidentally discover her gender in this ep, decide to keep it quiet, then have them both present in a later ep for the Dominion negotiations and have the Dominion agents reveal it out-of-hand half-way through, without realizing the difficulties they’ve put her in(maybe as bred merchants, they have an acute sensitivity to biochemistry or something and can just smell that she’s very likely female). I really like that possibility, because it’d put the Nagus in the position of having to keep her on to finish the negotiations, both for her aptitude and the chance that kicking her off would offend the Karemma, and it’d set up an exit for the character that would be a clear step-up for her; maybe the Nagus, to avoid personal embarrassment and because the Karemma connect with her so well during the negotiations, decides to make her his Delta-quadrant-side silent factor, working through Quark; an effective exile that hides the importance of a female to one of his greatest deals, but still leads to huge profits and a notable position of importance for her. This would also give a good reason for her to pop up as a guest character in later episodes.

[evolutiosportsphysioblog]

Honest Conversations, Motorcycles and Weight Loss

I’ve been out of the private training scene for a month or two now and I while I don’t feel like that’s enough time to properly collect my thoughts on this subject, I’ve started. And it’s a deep, fraught, emotional rabbit hole.

 When you’re in the fitness industry there is a question that comes up more often than any other.

"How do I lose weight?"

Whenever I felt it coming I freeze.

Then I back away mumbling something about not being the person to ask because I’m only qualified in training, not nutrition.

It never fails to break my heart, as well as put me into a mild panic. Why? The question is simple enough and the answer has always been the same, so why so uncomfortable? Because 99 times out of 100 it came from someone of a healthy, normal weight. Who was nearly always a woman. Who has spent their entire life being manipulated and marketed into a horrible web of lies about the one thing that belongs to them and no other person or corporation.

So this article is for the woman who is an expert in her field but still asked me how to lose weight. This is for the woman who can deadlift a small motorcycle but still asked me how to lose weight. This is for the woman whose partner looks at her as if the sun shone directly out of her arse but still asked me how to lose weight. This is for the man who raised great leaders of the next generation but still asked me how to lose weight. This is for the person who never stops lifting everyone around them up but still asked me how to lose weight. This is for the people who would have a shot at being content if they could just stop asking how to lose weight.

It’s my attempt at putting into words everything I wish I had said to each of those clients and friends, and to my younger self. It’s a conversation I never actually had because it was easier to tell myself it wasn’t my problem and I didn’t have enough time to get into it.

 But in not being part of the solution I was definitely part of the problem. I’m sorry. I let you down by not saying it when you asked.

 This is what I think you should know.

 Protein is not as important as you may think it is, it’s just easy to sell. There is nothing bad about carbohydrates. Fat is good for you, but there is no evidence it should constitute the biggest or the tiniest part of your calorie intake. Ketones are bullshit, or as close to bullshit as to be indistinguishable from it. In the absence of medical test results showing otherwise, your insulin response/thyroid/cortisol/adrenal glands/gut biome are probably not making you fat. Sugar isn’t either, but it may be making you unhappy.

Anyone who tells you otherwise has a vested interest in either robbing you of your money or your joy.

 Healthy is not always lean and lean is not always healthy. The normal body fat range is  around 20-30% for women, 10-20% for men (slightly lower for athletes, slightly higher with age). Not a lot of the Instagram #fitspo set would be inside that, and many appear to be well below it. Looking a certain way personally is not a qualification for involving yourself in other people’s health, and giving out diet advice with no training or education in nutrition can be dangerous. Medical and allied health practitioners would call this practising outside your scope and it is a very serious, potentially criminal, breach of ethics.

 The ways we measure and track body composition are shady, at best. The body varies, sometimes significantly, from day to day. Splitting measurements down into single centimeters or kilograms is an exercise in deceit - that fine a fluctuation can come from nowhere and does not necessarily reflect actual change. In contrast, your perception of your body can turn on a dime. Weight, bio-impedence and circumference measurements give a rough idea, but are actually an inaccurate and misleading way of analysing composition. They are, however, an extremely effective way of depressing mood and self esteem.

 Body weight, unless you are preparing for competition in a weight-classed sport, is rarely relevant to your training. Unless you count competitive bodybuilding, size and leanness are not performance metrics in sport. Time trials, VO2 max testing, weights lifted, sports-specific task completion, competition results – are all ways to measure athletic progress and achievement. Body measurements, even if sometimes vaguely relevant to performance, are not a way of measuring performance.

 1200 calories a day is enough... if you’re 4’6’’, 40 kg and don’t move. Attempting to restrict your intake by that much only to wake up at night to eat a tub of ice cream IS NOT FAILURE - it's evolution taking the wheel. You are the latest model of a 2 million-year old survival machine, and starvation is a red alert problem. It will pull out all the stops to make sure you eat. In cases of actual starvation your body will make you want to eat dirt for the minerals it needs to continue basic function. In a massive energy deficit, the irresistible compulsion to eat more is not lack of self control - it’s the body ensuring you survive. And not just survive miserably, but thrive, dominate and have the strength to reproduce.

The fault was in deciding that less than 1500-2000 calories would do, not in picking up the spoon.

  You can’t “cure” cellulite because Cellulite. Is. Not. A. Disease. It’s as normal as freckles. There is nothing wrong with it and you’re in good company - up to 90% of women have it. Can we instead talk about the sick, twisted business decisions that have deliberately turned something that nine out of ten women naturally have into a ‘problem’ so that the cosmetic industry can sell more products?

 You CANNOT ‘spot reduce’ fat.

The amount you can ‘spot increase’ muscle in any one area has a limit.

For example: any self-respecting strength program that results in gluteal hypertrophy will also add mass to the quads, hamstrings and trunk and produce adductors that crush “thigh gap” into oblivion. Butts are made of muscle and fat and if you have a big chunk of that in one area of your body you’re usually going to have it all over. While some people can be naturally lean with booty, it’s the equivalent of winning the genetic lottery on similar odds as having different-coloured eyes or several sets of teeth.

Way more often, that booty is totally fake. If you don’t believe me I need you to familiarise yourself with Detox or Kalorie Carbdashian from the Rupaul Drag Race alumni.

 Amenorrhea, or not having your period, is not some sick badge of honour that you’re ‘really fit’ or ‘thin enough’. It’s a sign that conditions have become so bad that reproduction needs to be shut down because either the offspring, the parent or both would die. That is serious fucking shit. Organisms don’t care about how jeans fit or bikini pics or careers or sports or anything. They only care about surviving and even that is only in order to reproduce. If that gets shut down THINGS ARE NOT OKAY. 

Irregular periods or missing a few is not a cause to worry. But going extended periods of time without menstruating can have serious impact on hormones, metabolism, bone density, psychiatric health and many, many other things.

Less than 10% body fat is a critical health problem for women. Amenorrhea is most often observed at 11-13% and less. Six packs are usually visible on women up to around 15%. Again: the normal range is 20-30%. 

 In order to lose weight, you must be in an energy deficit. That is, consuming fewer calories of energy than you are expending. This causes your body to break down cells in order to have the energy it needs. You don’t get to choose what type of cells – some muscle will go along with fat.

In order to build muscle mass, you must be in an energy surplus and training for hypertrophy and you will also put on some fat with that muscle.

There is no way of arranging your macros, nutrient timing, fasting or supplementing that will allow you to lose significant fat while simultaneously gaining significant muscle.

At the end of the day, your body either has too much food energy available and it will store it or it doesn’t have enough and it will use stored energy.

There is no product or method that will make you lose weight without being in deficit. Only the supplement/diet food industry wants you to believe that.

 Weight gain is from the body squirrelling away energy stores for a rainy day; it doesn’t want to give them up easy. It will offset extra energy output, either by increasing food drive to grab back those calories or by lowering Non-Exercise Activity Thermogenesis. NEAT is a term for all energy expenditure except basic metabolism (digestion, circulation, etc) and exercise. NEAT could go down simply by feeling the need to keep a jumper on during the day, spending more time in bed before getting up, or fidgeting less. This being impossible to accurately track means that the old ‘calories in - calories out’ equation is an obfuscation.

Extra exercise will make you fitter, stronger and healthier and happier. However if you’re trying to measure everything to the last wretched calorie it may not create as much of a deficit as calculated. Boosting your NEAT is usually a more effective place to start. Only the exercise industry wants you to believe otherwise.

 We have become so saturated with images of “perfect” bodies that things made of steroids, peptides, clenbuterol, implants, injectables, surgeries and disordered eating have stopped being unattractive and abnormal and become admired. And there is an imperceptible layer of posing, filters and editing on top of that. At this point we literally have no way of knowing what goes into an image. When in doubt, assume total fabrication.

Delete. Unfollow. Choose aggressively ethical influencers. Or no influencers; follow puppies instead. Spend your time and money on things that make your life or someone else’s better.

The worst of these industries, their advertisers and those who peddle this slow poison should be in prison. And no, that is not hysterical and I will not calm down.

It’s hard to even see it because all of our brains have literally formed steeped in this marketing, and the line between advertising and everything else is getting blurrier by the day.

But luckily the economics are simple: if starved of attention they will have to change their content or go out of business.

And that, my friends, we can do.

Peta works as our Head Remedial Therapist and S & C Coach. She’s in the VIC state team for Surfboat Rowing and owns the world record for the 1km Ergo at 30-39yrs Female category. She can also hipthrust 200kgs. You can book in with her at Evolutio here