Watch my video here
(click on the picture or the link): https://www.youtube.com/watch?v=e6572Dj7hks
This is the transcript to my latest video on why you need to stop listening to fitness personalities on Instagram for training and nutrition advice.
If you can’t be bothered to watch this whole video then the only thing I want you to take away from this is that you need to stop listening to fitness personalities on Instagram for actual fitness advice, unless they have a PhD, or cite their sources, it’s probably best not to take their advice.
Here is a short list of people, I fully endorse and, hand-on-heart, can say that whatever advice they give can be followed without a shadow of a doubt:
Dr Mike Israetel, Dr Bret Contreras, Dr Brad Schoenfeld, Dr. Eric Helms, Omar Isuf, Scott Herman.
Why these guys? Because between these guys you will learn literally everything you could want to learn about strength and hypertrophy training and nutrition with full confidence that the information they provide is completely factual.
These of just some of the guys who have been largely responsible for raising the general fitness of IQ of the average gym bro. They are at the forefront of scientific research in the fields of strength and hypertrophy.
All right, for the rest of you who don’t have the attention span of my 5-year-old nephew. Sit tight.
So what is the point of this video? Well, I’ve been prompted to make this video because, well, I’m sick of seeing so much pseudo-scientific garbage being thrown about like they’ve found some super-secret magic pill. Basically, I want you all to strongly reconsider who you listen to for training and nutrition advice.
In an unregulated industry such as fitness, it is down to us guys who actually know what they’re talking about to call out the BS and to stamp out the misinformation.
I want you guys to feel assured that whatever advice you follow is the best possible advice. If you genuinely care about being healthy, about getting as strong and muscular as possible, you should really take your information sources seriously.
I’m not saying that every single fitness personality is lying through their teeth.
However, there is just so much poor information. There is still much room for improvement.
For example, I was once told by someone that they stopped taking whey protein because they had an egg allergy.
Another example: I still see people doing the classic starve during the week, cheat at the weekend.
Again, this is just indicative of the spread of poor information. This type of dieting is just so ineffective and unsustainable. The sort of people who follow this style of dieting tend be two types of people: either people who don’t really understand nutrition or Instagram physique and bikini competitors who are prepping for a show.
These people who don’t understand nutrition probably follow these big Instagram physique and bikini competitors and see how they starve themselves and then binge on the weekend and think this is how you lose weight.
Can you lose weight like this? Yes, definitely. You can still achieve a caloric deficit this way. Is it the best way?! NO!!!
It’s like saying, “can you fill up a bathtub with a water gun?” Yeah, sure. Is it the best way? NO!
This starve/binge diet is unsustainable, because you’re repeatedly just putting your body through two extremes, messing with your hormones, your mood. Anything that takes your body to extremes is not SUSTAINABLE. You might lose weight in the beginning but it takes an incredible level of discipline to sustain such extremes. Extremes only someone who’s competing for a competition would be willing to endure.
What’s more, the caloric deficits sustained are by no means healthy. These competitors are only at these extreme deficits for maybe 2 or 3 weeks, but I’ve seen people hitting these deficits from the get-go and stay at it for months.
They lose a huge amount of weight. But then, what happens? THEY PUT IT ALL BACK ON and in some cases put more on than they lost. See? Unsustainable.
What should you be doing? Firstly, find out your TDEE, then slowly reduce your calories by roughly 150 calories every week. You should aim to lose 0.5-1kg a week on average. Your weight fluctuates throughout the week and even the day. So it’s the weekly average weight that you monitor. If you want a full training and nutrition plan, email me. I’ll show you how to drop some serious weight in sustainable, healthy manner. That means you won’t hate yourself. The weight you lose will stay off. You’ll maintain muscle mass and strength.
Another example: just absolute garbage advice with regards to form and technique.
I left a comment on the video of guy I follow on Instagram. He’s got nearly 100k followers so pretty influential. I saw he wasn’t performing full ROM in the bicep curl. So I asked him this. This was his answer.
Or how people think squatting to depth is bad for the knees.
Lastly, the worst kind of misinformation is the pseudo-scientist. This person will always preface everything they say with something like “according to research,” or “according to the science” and then talk about some obscure training or dieting method and then talk about it like it’s a miracle cure for everything. They’ll throw a million big science words that don’t make sense put together.
They tend to have absolutely no background in science, limited experience lifting and coaching, and they never cite their sources. Most of the time these people get their information from questionable blogs and forums.
Just because they’ve read a peer-reviewed science article from a some big science journal, it doesn’t mean that they actually understand it or can evaluate the quality and reliability of its findings.
The best example of this I can think of is Vitruvian Physique’s video on the natural limit, where he a) cites a rubbish source and B)misinterprets it. This is a huge video. It’s quite a famous video in the Youtube fitness community. It’s the video that’s pretty much catapulted him to where he is now. In that video, he basically lists who he thinks is natural and who’s not solely based on what their FFMI score is. He cites the study by The Clinical Journal of Sports Medicine: “The Fat Free Mass Index and Users and Non-users of Anabolic Androgenic Steroids” that concludes the natural limit is an FFMI of 25. So, he goes through a list of big fitness names and decides who’s natural and who’s not.
The thing is that that study has now been widely discredited because the study was a complete joke. They had a sample of set of only 157 subjects. The subject requirements were also massively flawed. You only needed to be 16 years old or older and a minimum of 2 years lifting experience. You don’t need to be a scientist to know that you don’t reach your genetic potential in your teens. Furthermore, the test subjects were just random individual from a 7 random gyms. Not elite athletes. What’s more, the study also clearly states that you can’t determine whether or not someone is on steroids using FFMI alone.
Also, by the way, I used to follow VP’s content. He’s got a lot of good, trust-worthy information, but after learning that FFMI is not a reliable metric for determining one’s natural limit, I’ve found it hard to fully trust his information. Side note, how do you determine your natural limit? No one knows. That’s the answer.
So, shit. How do you know who to trust? Vitruvian Physique got his information about the natural limit from an actual scientific journal. If you can’t trust a journal, you’re pretty much screwed, right? Well, no.
This is why you shouldn’t be getting all of your information from a single source. You should have at least 4 of 5 reputable sources, preferably PhDs in the field of strength training and nutrition.
Cross-reference their findings with other people. If they’re all saying the same thing, chances are it’s all good.
Now, you’re going to be thinking. Ah, I’m so confused. Who do I listen to, now?
And, also, who the hell are you to tell me who I should listen to? For all I know you’re just as much a quack as the rest of them. Fair point. To that, I say all the advice and information on strength training and nutrition I give on this channel and my Instagram has been accumulated over nearly a decade from learning from leading experts in the field of strength training and nutrition, coupled with my own experience implementing what I’ve learnt in real life.
You might still be sceptical of me, which is fine. Silly, but fine. Let me put it another way.
You could listen to someone who’s spent their life taking an evidence-based approach to studying how to most effectively build muscle and get stronger and who regularly publishes work done with other scientists around the world in world-renowned peer-reviewed journals and meta-analyses and gives sell-out lectures around the world to other leading scientists on the topics of strength and muscle-building or you could listen to some teenager who’s been lifting casually for 3 years who says drinking soya milk makes you grow boobs?
So, just to reiterate here are just a few people you should follow so you know the information and advice you receive is bullet-proof.
Dr Mike Israetel, Dr Bret Contreras, Dr Brad Schoenfeld, Dr. Eric Helms, Omar Isuf, Scott Herman.
The beautiful thing about this industry though is that you only achieve longevity by being a trusted figure. This industry has a way weeding out BS. People who spout BS content usually die out and disappear. Mike Chang.
Don’t be tempted to buy BCAAs just because some guy you follow swears by them. Learn the basics. Never stop learning so you don’t get tricked into buying some bullshit program or product. However, be open to having your beliefs questioned. That’s also part of the learning process.
Anyway, this is way longer than I originally intended. That’s all from me. Happy lifting.
Peace. I’m out!