3500 calories per pound

This looks set to be the concluding post in this particular little series on the subject of obesity and overweightness. So, to summarise where we’ve been so far- post 1: that there are a lot of slightly chubby people present in the western world leading to statistics supporting a massive obesity problem, and that even this mediocre degree of fatness can be seriously damaging to your health. Post 2: why we have spent recent history getting slightly chubby. And for today, post 3: how one can try to do your bit, especially following the Christmas excesses and the soon-broken promises of New Year, to lose some of that excess poundage.

It was Albert Einstein who first demonstrated that mass was nothing more than stored energy, and although the theory behind that precise idea doesn’t really correlate with biology the principle still stands; fat is your body’s way of storing energy. It’s also a vital body tissue, and is not a 100% bad and evil thing to ingest, but if you want to lose it then the aim should simply be one of ensuring that one’s energy output, in the form of exercise  exceeds one’s energy input, in the form of food. The body’s response to this is to use up some of its fat stores to replace this lost energy (although this process can take up to a week to run its full course; the body is a complicated thing), meaning that the amount of fat in/on your body will gradually decrease over time. Therefore, slimming down is a process that is best approached from two directions; restricting what’s going in, and increasing what’s going out (both at the same time is infinitely more effective than an either/or process). I’ll deal with what’s going in first.

The most important point to make about improving one’s diet, and when considering weight loss generally, is that there are no cheats. There are no wonder pills that will shed 20lb of body fat in a week, and no super-foods or nutritional supplements that will slim you down in a matter of months. Losing weight is always going to be a messy business that will take several months at a minimum (the title of this post refers to the calorie content of body fat, meaning that to lose one pound you must expend 3500 more calories than you ingest over a given period of time), and unfortunately prevention is better than cure; but moping won’t help anyone, so let’s just gather our resolve and move on.

There is currently a huge debate going on concerning the nation’s diet problems of amount versus content; whether people are eating too much, or just the wrong stuff. In most cases it’s probably going to be a mixture of the two, but I tend to favour the latter answer; and in any case, there’s not much I can say about the former beyond ‘eat less stuff’. I am not a good enough cook to offer any great advice on what foods you should or shouldn’t be avoiding, particularly since the consensus appears to change every fortnight, so instead I will concentrate on the one solid piece of advice that I can champion; cook your own stuff.

This is a piece of advice that many people find hard to cope with- as I said in my last post, our body doesn’t want to waste time cooking when it could be eating. When faced with the unknown product of one’s efforts in an hours time, and the surety of a ready meal or fast food within five minutes, the latter option and all the crap that goes in it starts to seem a lot more attractive. The trick is, therefore, to learn how to cook quickly- the best meals should either take less than 10-15 minutes of actual effort to prepare and make, or be able to be made in large amounts and last for a week or more. Or, even better, both. Skilled chefs achieve this by having their skills honed to a fine art and working at a furious rate, but then again they’re getting paid for it; for the layman, a better solution is to know the right dishes. I’m not going to include a full recipe list, but there are thousands online, and there is a skill to reading recipes; it can get easy to get lost between a long list of numbers and a complicated ordering system, but reading between the lines one can often identify which recipes mean ‘chop it all up and chuck in some water for half an hour’.

That’s a very brief touch on the issue, but now I want to move on and look at energy going out; exercise. I personally would recommend sport, particularly team sport, as the most reliably fun way to get fit and enjoy oneself on a weekend- rugby has always done me right. If you’re looking in the right place, age shouldn’t be an issue (I’ve seen a 50 year old play alongside a 19 year old student at a club rugby match near me), and neither should skill so long as you are willing to give it a decent go; but, sport’s not for everyone and can present injury issues so I’ll also look elsewhere.

The traditional form of fat-burning exercise is jogging, but that’s an idea to be taken with a large pinch of salt and caution. Regular joggers will lose weight it’s true, but jogging places an awful lot of stress on one’s joints (swimming, cycling and rowing are all good forms of ‘low-impact exercise’ that avoid this issue), and suffers the crowning flaw of being boring as hell. To me, anyway- it takes up a good chunk of time, during which one’s mind is so filled with the thump of footfalls and aching limbs that one is forced to endure the experience rather than enjoy it. I’ll put up with that for strength exercises, but not for weight loss when two far better techniques present themselves; intensity sessions and walking.

Intensity sessions is just a posh name for doing very, very tiring exercise for a short period of time; they’re great for burning fat & building fitness, but I’ll warn you now that they are not pleasant. As the name suggest, these involve very high-intensity exercise (as a general rule, you not be able to talk throughout high-intensity work) performed either continuously or next to continuously for relatively short periods of time- an 8 minute session a few times a week should be plenty. This exercise can take many forms; shuttle runs (sprinting back and forth as fast as possible between two marked points or lines), suicides (doing shuttle runs between one ‘base’ line and a number of different lines at different distances from the base, such that one’s runs change in length after each set) and tabata sets (picking an easily repeatable exercise, such as squats, performing them as fast as possible for 20 seconds, followed by 10 seconds of rest, then another 20 seconds of exercise, and so on for 4-8 minute) are just three examples. Effective though these are, it’s difficult to find an area of empty space to perform them without getting awkward looks and the odd spot of abuse from passers-by or neighbours, so they may not be ideal for many people (tabata sets or other exercises such as press ups are an exception, and can generally be done in a bedroom; Mark Lauren’s excellent ‘You Are Your Own Gym’ is a great place to start for anyone interested in pursuing this route to lose weight & build muscle). This leaves us with one more option; walking.

To my mind, if everyone ate properly and walked 10,000 steps per day, the scare stats behind the media’s obesity fix would disappear within a matter of months. 10,000 steps may seem a lot, and for many holding office jobs it may seem impossible, but walking is a wonderful form of exercise since it allows you to lose oneself in thought or music, whichever takes your fancy. Even if you don’t have time for a separate walk, with a pedometer in hand (they are built into many modern iPods, and free pedometer apps are available for both iPhone and Android) and a target in mind (10k is the standard) then after a couple of weeks it’s not unusual to find yourself subtly changing the tiny aspects of your day (stairs instead of lift, that sort of thing) to try and hit your target; and the results will follow. As car ownership, an office economy and lack of free time have all grown in the last few decades, we as a nation do not walk as much as we used to. It’s high time that changed.

Aging

OK, I know it was a while ago, but who watched Felix Baumgartner’s jump? If you haven’t seen it, then you seriously missed out; the sheer spectacle of the occasion was truly amazing, so unlike anything you’ve ever seen before. We’re fairly used to seeing skydives from aeroplanes, but usually we only see either a long distance shot, jumper’s-eye-view, or a view from the plane showing them being whisked away half a second after jumping. Baumgartner’s feat was… something else, the two images available for the actual jump being direct, static views of a totally vertical fall. Plus, they were so angled to give a sense of the awesome scope of the occasion; one showed directly down to earth below, showing the swirling clouds and the shape of the land, whilst the other shot gave a beautiful demonstration of the earth’s curvature. The height he was at made the whole thing particularly striking; shots from the International Space Station and the moon have showed the earth from further away, but Baumgartner’s unique height made everything seem big enough to be real, yet small enough to be terrifying. And then there was the drop itself; a gentle lean forward from the Austrian, followed by what can only be described as a plummet. You could visibly see the lack of air resistance, so fast was he accelerating compared to our other images of skydivers. The whole business was awe-inspiring. Felix Baumgartner, you sir have some serious balls.

However, I bring this story up not because of the event itself, nor the insane amount of media coverage it received, nor even the internet’s typically entertaining reaction to the whole business (this was probably my favourite). No, the thing that really caught my eye was a little something about Baumgartner himself; namely, that the man who holds the world records for highest freefall, highest manned balloon flight, fastest unassisted speed and second longest freefall ever will be forty-four years old in April.

At his age, he would be ineligible for entry into the British Armed Forces, is closer to collecting his pension than university, and has already experienced more than half his total expected time on this earth. Most men his age are in the process of settling down, finding their place in some management company and getting slightly less annoyed at being passed over for promotion by some youngster with a degree and four boatloads of hopelessly naive enthusiasm. They’re in the line for learning how to relax, taking up golf, being put onto diet plans by their wives and going to improving exhibitions of obscure artists. They are generally not throwing themselves out of balloons 39 kilometres above the surface of the earth, even if they were fit and mobile enough to get inside the capsule with half a gigatonne of sensors and pressure suit (I may be exaggerating slightly).

Baumgartner’s feats for a man of his age (he was also the first man to skydive across the English channel, and holds a hotly disputed record for lowest BASE jump ever) are not rare ones without reason. Human beings are, by their very nature, lazy (more on that another time) and tend to favour the simple, homely life rather one that demands such a high-octane, highly stressful thrill ride of a life experience. This tendency towards laziness also makes us grow naturally more and more unfit as time goes by, our bodies slowly using the ability our boundlessly enthusiastic childish bodies had for scampering up trees and chasing one another, making such seriously impressive physical achievements rare.

And then there’s the activity itself; skydiving, and even more so BASE jumping, is also a dangerous, injury-prone sport, and as such it is rare to find regular practitioners of Baumgartner’s age and experience who have not suffered some kind of reality-checking accident leaving them either injured, scared or, in some cases, dead. Finally, we must consider the fact that there are very few people rich enough and brave enough to give such an expensive, exhilarating hobby as skydiving a serious go, and even less with both the clout, nous, ambition and ability to get a project such as Red Bull Stratos off the ground. And we must also remember that one has to overcome the claustrophobic, restrictive experience of doing the jump in a heavy pressure suit; even Baumgartner had to get help from a sports psychologist to get over his claustrophobia caused by being in the suit.

But then again, maybe we shouldn’t be too surprised. Red Bull Stratos was a culmination of years of effort in a single minded pursuit of a goal, and that required a level of experience in both skydiving and life in general that simply couldn’t be achieved by anyone younger than middle age- the majority of younger, perhaps even more ambitious, skydivers simply could not have got the whole thing done. And we might think that the majority of middle-aged people don’t achieve great things, but then again in the grand scheme of things the majority of everyone don’t end up getting most of the developed world watching them of an evening. Admittedly, the majority of those who do end up doing the most extraordinary physical things are under 35, but there’s always room for an exceptional human to change that archetype. And anyway; look at the list of Nobel Prize winners and certified geniuses on our earth, our leaders and heroes. Many of them have turned their middle age into something truly amazing, and if their field happens to be quantum entanglement rather than BASE jumping then so be it; they can still be extraordinary people.

I don’t really know what the point of this post was, or exactly what conclusion I was trying to draw from it; it basically started off because I thought Felix Baumgartner was a pretty awesome guy, and I happened to notice he was older than I thought he would be. So I suppose it would be best to leave you with a fact and a quote from his jump. Fact: When he jumped, his heart rate was measured as being lower than the average resting (ie lying down doing nothing and not wetting yourself in pants-shitting terror) heart rate of a normal human, so clearly the guy is cool and relaxed to a degree beyond human imagining. Quote: “Sometimes you have to be really high to see how small you really are”.

So… why did I publish those posts?

So, here I (finally come)- the conclusion of my current theme of sport and fitness. Today I will, once again, return to the world of the gym, but the idea is actually almost as applicable to sport and fitness exercises generally.

Every year, towards the end of December, after the Christmas rush has subsided a little and the chocolates are running low, the western world embarks on the year’s final bizarre annual ritual- New Year’s Resolutions. These vary depending on geography (in Mexico, for example, they list not their new goals for the year ahead, but rather a list of things they hope will happen, generating a similar spirit of soon-to-be-crushed optimism), but there are a few cliched responses. Cut down on food x or y, get to know so and so better, finally sort out whatever you promise to deal with every year, perhaps even write a novel (for the more cocky and adventurous). However, perhaps the biggest cliched New Year’s Resolution is the vague “to exercise more”, or its (often accompanied) counterpart “to start going to the gym”.

Clearly, the world would be a very different place if we all stuck to our resolutions- there’d be a lot more mediocre books out there for starters. But perhaps the gym example is the most amusing, and obvious, example of our collective failure to stick to our own commitments. Every January, without fail, every gym in the land will be offering discounted taster sessions and membership deals, eager to entice their fresh crop of the budding gymgoer. All are quickly swamped with a fresh wave of enthusiasm and flab ready to burn, but by February many will lie practically empty, perhaps 90% of those new recruits having decided to bow out gracefully against the prospect of a lifetime’s slavery to the dumbbell.

So, back to my favourite question- why? What is it about the gym that can so quickly put people off- in essence, why don’t more people use the gym?

One important point to consider is practicality- to use the gym requires a quite significant commitment, and while 2-3 hours (ish) a week of actual exercise might not sound like much, given travelling time, getting changed, kit sorted and trying to fit it around a schedule such a commitment can quickly begin to take over one’s life. The gym atmosphere can also be very off-putting, as I know from personal experience. I am not a superlatively good rugby player, but I have my club membership and am entitled to use their gym for free. The reason I don’t is because trying to concentrate on my own (rather modest) personal aims and achievements can become both difficult and embarrassing when faced with first-teamers who use the gym religiously to bench press 150-odd kilos. All of them are resolutely nice guys, but it’s still an issue of personal embarrassment. It’s even worse if you have the dreaded ‘one-upmanship’ gym atmosphere, with everyone’s condescending smirks keeping the newbies firmly away. Then of course, there’s the long-term commitment to gym work. Some (admittedly naively) will first attend a gym expecting to see recognisable improvement immediately- but improvement takes a long time to notice, especially for the uninitiated and the young, who are likely to not have quite the same level of commitment and technique as the more experienced. The length of time it takes to see any improvement can be frustrating for many who feel like they’re wasting their time, and that can be as good an incentive as any to quit, disillusioned by the experienced.

However, by far the biggest (and ultimately overriding) cause is simply down to laziness- in fact most of the reasons or excuses given by someone dropping their gym routine (including perhaps that last one mentioned) can be traced back to a root cause of simply not wanting to put in the effort. It’s kinda easy to see why- gym work is (and should be) incredibly hard work, and busting a gut to lift a mediocre weight is perhaps not the most satisfying feeling for many, especially if they’re already feeling in a poor mood and/or they’re training alone (that’s a training tip- always train with a friend and encourage one another, but stick to rigid time constraints to ensure you don’t spend all the time nattering). But, this comes despite the fact that everyone (rationally) knows that going to the gym is good for you, and that if we weren’t lazy then we could probably achieve more and do more with ourselves. So, this in and of itself raises another question- why are humans lazy?

Actually, this question is a little bit of a misnomer, simply because of the ‘humans’ part- almost anyone who has a pet knows of their frequent struggles for the ‘most time spent lazing around in bed doing nothing all day’ award (to which I will nominate my own terrier). A similar competition is also often seen, to the disappointment of many a small child, in zoos across the land. It’s a trend seen throughout nature that, give an animal what he needs in a convenient space, he will quite happily enjoy such a bounty without any desire to get up & do more than necessary to get them- which is why zoo keepers often have problems with keeping their charges fit. This is, again, odd, since it seems like an evolutionary disadvantage to not want to do stuff.

However, despite being naturally lazy, this does not mean that people (and animals) don’t want to do stuff. In fact, laziness actually acts as a vital incentive in the progression of the human race. For an answer, ask yourself- why did we invent the wheel? Answer- because it was a lot easier than having to carry stuff around everywhere, and meant stuff took less work, allowing the inventor (and subsequently the human race) to become more and more lazy. The same pattern is replicated in just about every single thing the human race has ever invented (especially anything made by Apple)- laziness acts as a catalyst for innovation and discovery.

Basically, if more people went to the gym, then Thomas Edison wouldn’t have invented the lightbulb. Maybe.