This Week Only: 36 Resources that Will Take Your Fitness to the Next Level

Getting fit is never easy.

Building muscle, losing fat, and dealing with injuries — it’s hard.

Even when you find a great website, it takes a lot of time to read through different articles and piece everything together.

You could hire a personal trainer, but that’s expensive. You’re also a “do-it-yourself” kind of person who loves learning on your own.

That’s why I’m going to tell you about a new collection of ebooks on muscle growth, fat loss, and injury prevention called The Muscle Collective.

Why You Should Think About Buying The Muscle Collective

I first heard about this project when my friend Mansal Denton, aka “Mans,” and I were standup paddleboarding on the Colorado river.

He explained that he wanted to build a comprehensive resource of different products designed to help people build muscle, lose fat, and deal with pain.

At that point he had about 30 contributors, and I decided to join the project.

Here are some of the people who’ve also joined:

Nick Tumminello

Mike T. Nelson

Gregory O’Ghallager 

Ben Greenfield

Mark Sisson

My book, Flexible Dieting, is included in the bundle, too.

One of the main reasons I decided to include my work in this bundle was because I know Mans isn’t doing this to get rich. He’s already got a successful business selling supplements online. In fact, he plans on using much of the money from this bundle to help put his little sister through college.

I also think The Muscle Collective offers an insane amount of value for the price. But it doesn’t stop there. The biggest problem with most bundles, or collections of ebooks, is that they drown you in information. Most people don’t know where to start, and only read one or two books.

The Muscle Collective includes an entire booklet to help you decide what books to read first. You’ll also get access to a private forum where people, like me, will help answer your questions. Ben Greenfield will also host a live webinar to answer questions after you buy the bundle.

I Don’t Agree with Everything in this Product, and That’s Okay

I’ll be honest — I don’t agree with every statement in all of the ebooks in this bundle. I haven’t read them all, either.

Although I like Mark Sisson, I think paleo is a joke, and you probably don’t need to read more about it. I know a few of the books also recommend posture exercises for dealing with back pain, despite there being little evidence that works.

But I still think The Muscle Collective is worth buying. Let’s say you only read the  books from Mike Nelson, Nick Tumminello, Gregory O’Ghallager, and me. Normally that would cost you $166, but when you buy the bundle, you can get them all for $37. I picked those names since I’ve read and respect their work, and in some cases, have met them in person.

In other words, even if you don’t read all of the books, you’ll get more than you paid for.

If you buy the bundle through my link, I get some of the money. If you want to ask me any questions before buying, post them in the comments below and I’ll answer them.

Buy the Muscle Collective Today Or Lose it Forever

Most fitness products suck. That’s why I’ve only recommended a handful since starting this site. The Muscle Collective is an exception.

Mansal, the guy who created it, is doing this for the right reasons.

Most of the information is relevant and accurate.

Unlike most bundles, you’ll get ongoing support after you buy the package.

Finally, if you don’t think it’s worth what you paid, you can get a complete refund within the first 30 days.

The downside — The Muscle Collective is only available for the next week. After July 23, you’ll never be able to buy it again.

I think it’s a good investment, but don’t feel like you have to buy it. Remember, you can still buy all of the products by themselves if you don’t get the bundle, but they’ll cost more.

Click here to buy The Muscle Collective for $37 today.

The Blind Men and an Elephant: The Real Solution to the Obesity Epidemic

 

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Note from Armi: This is a guest article from my friends Jeff Thiboutot and Matt Schoeneberger, who run the website DoingSpeed.com. They are two of the most evidence-based weight loss experts I know, and they were kind enough to let me share this article of theirs with you.

The numbers are not good.

The percentage of people who are obese (a BMI of 30 or greater) has steadily increased for a few decades. Additionally, it’s becoming even harder for these people to then lose, and maintain their weight.

Most weight loss programs do not produce long-term results (Bray et al; Douketis et al). We feel this is due to most weight loss recommendations being overly simplistic and not addressing the many contributing factors.

In this article, we will not be laying out a bunch of specific things to do, such as eat this food, avoid that food, do this exercise, eat every X hours, blah, blah, blah.

Rather, we are highlighting a meta-concept to weight management. Weight management is a complex phenomenon (Bray et al; Friedman; Palou et al; Woods et al; Yang et al) influenced by three interconnected factors, (1) biological, (2) psychological, and (3) sociological, referred to as the Bio-Psycho-Social (BPS) Model (Borrell-Carrio et al; Kaplan).

We feel the solution to this problem is a comprehensive approach that addresses the many aspects that impact body weight regulation. The following diagrams help highlight the overarching concept before discussing a few details.

How to Lose Weight Figure 1

FIGURE 1.

Schematic diagram showing the major factors determining neural control of appetite and regulation of energy balance
 The brain monitors the internal milieu through a number of hormonal- and neural nutrient-sensing mechanisms and is under constant influence of the environment and lifestyle through the senses and mainly the cognitive and emotional brain. The two streams of information are integrated to generate adaptive behavioral (food intake) and autonomic/endocrine responses determining nutrient partitioning, energy expenditure, and overall energy balance. Any of the peripheral and central signaling steps are subject to individual predisposition through either genetic, epigenetic, or non-genetic early life imprinting mechanisms. (p.76; From Zheng, H & Berthoud, H.N. (2008). Neural Systems Controlling the Drive to Eat: Mind Versus Metabolism. Physiology 23: 75-83.)

wheel

From; Michie, S. et al (2011). The behavior change wheel: A new method for characterizing and designing behavior change interventions. Implementation Science; 6:42.

Retrieved from http://www.shiftn.com/obesity/Full-Map.html

map

Humans have innate drives for sloth and gluttony (Laham; Heshmat), meaning that we are hardwired to find ways to move less and eat more. However, this does not mean that we can’t override these tendencies.

Only about 40% of the population is able to maintain a healthy weight[1], so clearly a lot of people can find a way to balance their energy intake and expenditure. Of course, that means about 60% of the population is struggling with balancing how many calories they eat with how many they burn. Why do so many people struggle with their weight?

As depicted in the diagrams above, there are many contributing factors that determine what we eat, how much we eat, and how much we move. Eating and physical activity arecomplex behaviors.

Eating behavior, in particular, is difficult to manage, because we haveto eat in order to live, unlike most other behaviors, including exercise. Therefore, balancing the needs of the body with the many biological and non-biological drives to consume food is no easy task.

The evidence is clear that for many people, maintaining a healthy weight is very challenging,. This is true with many other important behaviors that contribute to our ability to stay healthy, like being consistent with exercise, not smoking, and sleeping enough. But because something is hard to do does not mean it should not be pursued, particularly when the rewards of such efforts are likely to outweigh the risks, costs, and effort. Which leads to the point of this piece; what should you do?

Because body weight regulation is clearly influenced by biological, psychological, and social (BPS) drives, interventions to prevent and reverse excess body fat stores must include all of these.

This concept is fairly common in the scientific literature (Anderson et al; Berthound et al; Bray et al; Cohen; Finegfood et al; Hafekost et al; Maclean et al; Skelton et al; Thompson et al; Ulijaszek et al). However, even though it is known that these aspects each play an important role, they are rarely studied in a comprehensive manner. Additionally, the BPS concept is often missing in the lay literature regarding weight management.

We contend this is the reason most weight loss programs don’t work in the long-term. We feel that the BPS concept is not more widely discussed in the lay literature because it is not simple or sexy.

It doesn’t lend itself well to short slogans and seemingly simple solutions. This does not mean that a BPS intervention will be excessively complex and unmanageable by many of the people struggling with their weight. Although there are many factors that contribute to body weight regulation there are often just a handful of evidence-based interventions that can address the majority of them.

The current trend seems to be an unnecessary and distracting focus on diet and exercise, particularly the trivial or specious aspects, resulting in a waste of time, effort, and money. To be clear, diet and exercise, in general, are very important, but our precious and limited resources of time, money, and effort are lost to trying to find thesupplement, thefood, thefood plan, theexercise or theexercise routine that will be thething that makes weight loss easy and sustainable. This is foolish, but not surprising as the weight loss industry’s job is to sell you theanswer.

There is NO single nutrient, food, exercise, behavioral technique, and so on, that can circumvent the multiple biological, psychological, and social drives, such as the following… 

Ghrelin, leptin, inflammation, protein, palatability, liquid calories, stress, hyperbolic discounting, autonomy, relatedness, serving size, non-starchy vegetables, sleep, situational cues, priming, social norming, social network, exercise, NEAT, fiber, habits, microbiome, public policies, taxes, food costs, availability, pre-frontal cortex, limbic system, CCK, insulin, glucagon, willpower, personality, education, socioeconomic status, intrauterine environment, pollutant exposure, liquid fats, delay of gratification, dopamine, serotonin, medications, knowledge, calories, coping skills, variety of foods, marketing, emotions, impulsivity, volume, for example (Anderson et al; Berthound et al; Bray et al; Cohen; Finegfood et al; Hafekost et al; Heshmat; Keith et al; Maclean et al; Palou et al;  Ramon et al; Skelton et al; Thompson et al; Ulijaszek et al).

… that cause us to eat more and move less. We need a comprehensive approach to produce lasting change for most people struggling with their weight. A framework for such an approach will be outlined in future articles.

Jeff and Matt are currently working on a new project they are very excited about: OvercomeObesity.org. Please go to the site to learn more about whom they are and what they are doing.

 

References

Anderson, D. et al (2005). Interventions for weight reduction: Facing the maintenance problem. Inter J Behav Consult Therapy; 1 (4): 276-285.

Berthoud, HR. & Morrison, C. (2008). The brain, appetite, and obesity. Annu Rev Psychol; 59: 55-92.

Borrell-Carrió et al. The biopsychosocial model 25 years later: principles, practice, and scientific inquiry. Annals Family Med 2004; 2(6): 576-582.

Bray, G. & Champagne, C. Beyond energy balance: There is more to obesity than kilocalories. J  American Dietetic Association 2005; 105: S17-S23.

Cohen, D. (2008). Neurophysiological pathways to obesity: Below awareness and beyond individual control. Diabetes; 57: 1768-1773.

Douketis, JD et al. Systematic review of long-term weight loss studies in obese adults: clinical significance and applicability to clinical practice. Inter J Obesity 2005; 29: 1153-1167.

Flegal, K. et al (2013). Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis.JAMA; 309(1):71-82

-Finegood, D. et al (2010). Implications of the Foresight Obesity System Map for solutions to childhood obesity. Obesity; 18(1): S13-S16.

Friedman, J. Modern science versus the stigma of obesity. Nature Med 2004; 10(6): 563-569.

Glanz, K. et al (2008). Health behavior and health education: Theory, research, and practice. Jossey-Bass.San Francisco.

Hafekost, K. et al (2013). Tackling overweight and obesity: does the public health message match the science? BMC Medicine; 11:41.

Heshmat, S. (2011). Eating behavior and obesity: Behavioral economics strategies for health professionals. Springer. New York.

Janssen, I. (2007). Morbidity and Mortality Risk Associated With an Overweight BMI in Older Men and Women. Obesity; 15(7): 1827-1840.

Kaplan, D. The next advancement in counseling: The bio-psycho-social model. (n.d.); Retrieved March 15, 2014; from http://counselingoutfitters.com/vistas/vistas05/Vistas05.art03.pdf

Keith, SW. et al. Putative contributors to the secular increase in obesity: exploring the roads less traveled. Inter J Obesity 2006; 30: 1585-1594.

Laham, S. (2012). The science of sin. The psychology of the seven deadlies (and why they are so good for you). Three Rivers Press. New York.

MacLean, P. et al (2011). Biology’s response to dieting the impetus for weight regain. Am J Physiol Regul Integr Comp Physiol; 01: R581-R600.

Michie, S. et al (2011). The behavior change wheel: A new method for characterizing and designing behavior change interventions. Implementation Science; 6:42.

Orpana, H. et al (2010). BMI and mortality: results from a national longitudinal study of Canadian adults. Obesity; 18(1):214-8

Palou, A. et al. Obesity: molecular bases of a multifactorial problem. Eur J Nutrition 2000; 39: 127-144.

Power, M. & Schulkin, J. (2009). The evolution of obesity. Johns Hopkins University Press. Baltimore, Maryland.

Raman, J. et al (2013). The clinical obesity maintenance model: An integration of psychological constructs including mood, emotional regulation, disordered overeating, habitual cluster behaviors, health literacy and cognitive function. J Obesity; 240128.

Skelton, J. et al (2006). Obesity and its therapy: From genes to community action. Pediatr Clin North Am; 53(4): 777-794.

Swinburn, B. & Egger, G. (2004). The runaway weight gain train: too many accelerators, not enough brakes. BMJ; 329: 736-739.

-Thompson, W. et al (2007). Treatment of obesity. Mayo Clin Proc; 82(1): 93-102

Ulijaszek, S. & Lofink, H. (2006). Obesity in biocultural perspective. Annu Rev Anthropl. 35: 337-360.

Warren, T. et al (2007). Treatment of obesity. Mayo Clin Proc; 82(1): 93-102.

Woods, SC. & Seeley, RJ. Understanding the physiology of obesity: review of recent developments in obesity research. Inter J Obesity 2002; 26 (Suppl 4): S8-S10.

Yang, W et al. Genetic epidemiology of obesity. Epidemiologic Reviews 2007; 29(1): 49-61.

[1] using the common guidelines of a BMI of 19 to 25, which is, in our opinion, a bit restrictive on the upper end when it comes to determining a healthy weight (Flegal et al; Janssen, I.; Orpana, H. et al)

These 3 Simple Questions Will Help You Eat Junk Food Without Bingeing or Feeling Guilty

“Should I eat it or not?”

If you’ve ever dieted before, you’ve asked yourself that question.

You want to lose fat as quickly as possible, but you don’t want to completely give up higher calorie foods, like dessert.Chocolate Brownie Recipe

After a diet, when you can’t take the cravings any more, it’s easy to binge on junk food.

But not if you ask yourself these three questions.

This simple three-step formula will help you indulge in your favorite foods without bingeing, restricting, or feeling guilty. You’ll be able to eat your favorite foods during your diet, without ruining your progress.

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Show Notes

Flexible Dieting: The Simple Path to Losing Fat and Staying Lean while Eating Your Favorite Foods by Armi Legge

BakeWise: The Hows and Whys of Successful Baking with Over 200 Magnificent Recipes by Shirley O. Corriher

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Did you enjoy this podcast? Click here to get exclusive member’s-only articles and podcasts. Want something more concise? Click here to buy my book, Flexible Dieting.