Diet vs Exercise Fat Loss Research

Let’s end the diet vs exercise fat loss debate with some research, shall we?

Of course, we know that diet is more important, but how much more effective is it? You’ll find out in this week’s research review.

But first…

Congratulations to all who participated in Transformation Contest #10. Sunday, May 1st, starts a new contest. There are 4 categories, and we added an extra 6- week mini bonus contest. You can find rules for the 11th  Transformation Contest can be found here


For more details…

Click here to listen to this week’s coaching call…

Let’s get started with…

Monday, May 2nd – Transformation Tip of the Week

“Nobody gets old by surprise.” – Kekich Credo #84……Listen, 12 weeks is just 0.3% of a 75 year life…why not commit to making the next 12 weeks the best 12 weeks of your life? Plan, prepare, and take action. You can make dramatic changes in just a fraction of your lifespan.

Training Tips – Workout C from my current 4-week program

Box Jump (3×2)
Sumo Deadlift
KB Swing (3×30)
BB Split Squat (4×12)
Stability Ball Plank (4×30)

Tuesday –  Get 30 minutes of fun activity

Now grab a Green Tea and do this week’s research review.

Reference: Obesity. 2011 Apr 14. Effect of Diet and Exercise, Alone or Combined, on Weight and Body Composition in Overweight-to-Obese Postmenopausal Women.

Researchers from the University of Washington School of Medicine studied 439 obese women (58 years old, 47% fat) for 12 months in 1 of 4 conditions.

1)    Diet – reduced calorie, low fat
2)    Exercise – 45 minutes x 5 days per week of cardio
3)    Diet plus exercise
4)    Control

Results: First, amazing 91% retention – 399 women finished.

1.    Diet – -8.5%
2.    Exercise – -2.4%
3.    Diet plus exercise -10.8%
4.    Control – -0.8%

Among postmenopausal women, lifestyle-change involving diet, exercise, or both combined over 1 year improves body weight and adiposity, with the greatest change arising from the combined intervention.

Bottom Line: Brad Pilon and I both agreed that fat loss comes down to the classic equation that your “calories out”  must be greater than your “calories in”.

Use his program to develop CONTROL and POWER over food (rather than food controlling you) and use the Turbulence Training programs to burn calories in short, fun, fast, and effective workouts you can do at home.

Wednesday Workout Tip – Workout D of my 4-Week Program

This program is perfect for traveling.

DB 1-Arm Shoulder Press

dumbbell row

OH Squat
DB Row
Triceps Extensions

Trainer Thursday – Do 30 minutes of fun activity…

Timed Bodyweight Intervals Rule. These might be the main reason the TT for Buff Dudes and Hot Chicks program works so well. For example, have your clients do 20 seconds of bodyweight squats, then rest 10 seconds in the bottom position of the squat. Repeat 8 times. Fire in the quads.

Facebook Friday I’m doing a lot of QnA sessions over on Facebook at

Question:  How can I get motivated?

Answer: Internal Motivation is Essential

Then I shared another motivational workout secret for fat loss…and I told the TT audience that they must find a personal challenge to help them stick  to their workouts. From the Bodyweight 500 to the 12-week Transformation Contest, these types of challenges and internal competitions are what drive some of the great TT fat loss success stories.

If you don’t have internal motivation, there is nothing even the world’s greatest motivator can do for you. That’s why you need to try all of the TT challenge workouts to find the one that clicks with you.

Great question…please ask yours at:

Social Support Saturday! 30 minutes of fun activity…

“People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing.” – Kekich Credo #1

Everything you do takes you closer to OR farther away from your goals. Think about that before each and every decision you make.

Sunday – Plan, Shop & Prepare

Research shows that food journaling helps with weight loss, so make a note of how much you eat (Hollis, JF, Am J Prev Med 35:118, 2008).

Brad Pilon has said the secret to success on a fast was staying busy. He wants you to ask yourself, are you eating out of TRUE hunger or out of tired old habits? That’s another No-BS secret about fat loss nutrition.

We all – and I mean everyone, including me – eat too much food that we don’t count toward our daily calorie intake. Find the hidden calories in your  diet, eliminate them, and you’ll get through any fat loss plateau.

Next week!
•    Training Tips – Men’s Health workouts from me
•    Research – More fat loss nutrition studies