by Kris Aiken
We did it - we stole one! Score a point for Canada.
For years now many of our brightest Canadian minds have been lured away from our country by higher salaries and warmer weather — we Canadians call it "The Brain Drain" and it pisses us right off. We've lost countless MD's, PhD's, entrepreneurs and athletes (both college and professional).
We're not giving up though, we're clawing back. And we recently scored a significant coup as the one and only Dr. Berardi is now making his home, at least part of the year, with us Canucks — north of the border. Now I'd like to tell you that this is a result of all the great stuff Canada has to offer — like free health care and whatnot — but it's likely due to low tuition fees (Dr B. did his PhD work up here) and blonde figure skaters (now that's a long story — and I'm not even nearly drunk enough to tell it right now).
I, for one, have been lucky enough to become one of the direct Canadian beneficiaries of JB's immigration — "The Reverse Brain Drain". I stumbled upon JB a few years back when I was a football player for the University of Western Ontario football team. I had dreams of playing pro ball but at 165lbs soaking wet and a max bench of 3x200lbs. These were mere dreams... until the reverse brain drain kicked in.
The next eight months were a whirlwind of squats, dead lifts, and "feeding opportunities" — all done under JB's tutelage. And when I showed up for testing the first day of training camp, 8 months later, I was 187lbs at the same bf% (8%), benching 225x11, and running the same 40 time - 4.5. Not a bad start. And 2 years later I ended up signing a pro contract with the CFL's Toronto Argonauts — weighing in at 195, running a 4.3, and hitting 225 for 15. One year later, I earned some bling — a championship ring with the Argos.
The good doc, hanging out at the UWO football stadium.
So yeah, you can say I'm a pretty big fan of the good doctor. That's why when he decided to travel to Ottawa to share his G-Flux ideas — the very same ideas that helped me transform my physique and earn a championship ring — I was all about it. And when he asked me to cover the seminar for the good readers of Testosterone, I was doubly thrilled. So here it is:
The Ottawa G-Flux seminar was a unique event. Held at a hall in Ottawa, the 80+ attendees got to spend 14 hours talking training, nutrition, and supplements with JB over the course of two days. And a few of them even got to train with JB at the gym.
Now, to me, this wasn't a big deal as I've known the guy for 4 years now, we were roommates for 2 years, and we trained together probably a hundred times. But the attendees seemed to think this was a big deal. And although they kept their cool around JB, they kept coming up to me and saying things like: "man, that JB is a great guy"; "I just can't believe how generous he is with his time"' and "look how big his arms are". By the end of the weekend it was getting pretty damn annoying.
JB's my boy and all, but sheesh people, get over it. But, in the end, I guess I can see what they're talking about — JB is pretty generous with his time at these things. Not only are his weekend seminars like a big dialogue between himself and the crowd (he prefers the audience to ask questions throughout the seminar and he asks a ton himself to provoke thought and group discussion), he hangs around long after the seminar is over taking individual questions and he even has his promoters plan a big dinner for everyone afterwards.
Of course, all that stuff was great — but what these folks really came for was the content. And there was no shortage of that either. So, with the help of JB, I complied a short review of this 14-hour event.
JB Talkin' G-Flux
A lot of folks get confused with all the information out there so to keep themselves centered they need to remember these 3 things:
• Find the commonalties between successful programs and focus on them.
• Find out what the people you want to be/look like are doing and model that.
• Keep in mind you are an individual; and what might work for some might not work for all. (Also consider that drugs, genetics, previous injuries, etc. will all impact what you do.)
What's the common dominator between all fitness programs that get results? One way or another, those that work control energy balance. Yet controlling energy balance can be a complex thing for some people.
Increasing G-Flux is one great way to control energy balance. Technically defined: G-Flux is the complex and interdependent relationship between the energy that flows into and the energy that flow out of the body.
With a high rate of G-Flux, even in energy balance, you'll have more lean mass and less fast mass due to an increased metabolic rate.
Why do most people want a higher metabolic rate?
• Increased sympathetic nervous activity
• Improved nutrient partitioning
• Improved micronutrient delivery (you get to eat more)
• Increased tissue remodeling and turnover (better adaptation to training)
Dr. Berardi uses increased G-Flux in both positive energy balance situations (to improve the lean to fat mass gains) and negative energy balance (to improve the fat to lean mass losses).
"Energy expenditure chases energy intake and vice versa." This was a common theme of the weekend and it means that, for most people, if your intake goes up, your expenditure will often go up to adapt to this. And if your expenditure goes up, your intake will go up to match that. And the opposite is also true.
Dr Berardi discussed the fact that blunt methods of weight gain/loss can sometimes be effective. For example, you can out eat your metabolism for weight gain or you can under eat your metabolism for weight loss. But eventually, this can be problematic as the overeating person may gain too much fat and the undereating person may lose too much lean mass. A better option is to boost G-Flux in both scenarios.
In an attempt to increase his G-Flux, Dr Berardi ate some stew made by Jonathan, the seminar promoter. After a few bites, which he really enjoyed, JB learned he was eating something called "orse." Now, at first, he thought Jonathan was saying "ours" — the French word for bear.
So JB thought he was eating bear meat and was impressed with Jonathan's ability to score some unique protein sources. But what he was really eating was horse meat. When Jonathan said "orse" he was trying to say "horse" but the French Canadians don't pronounce the "h" so well. Ask Jonathan to pronounce house and you'll see what I mean.
In one G-Flux study (JB shared several), subjects were held in energy balance for 4 days at about 2200kcal/day. They then reduced their energy flux at energy balance for 5 days at about 1800kcal/day. What happened with this decrease in flux?
• Resting Metabolic Rate (RMR) decreases with reduced energy flux (200kcal/day)
• Sympathetic Nervous System (SNS) activity decreased with reduced energy flux
• Plasma leptin decreased in low energy flux state
On the other hand, high amounts of G-flux can increase RMR (some think through an increase in SNS activity and catecholamine concentrations) and 24 hour non-exercise energy expenditure. These changes can lead to decreased fat mass and increased lean body mass at the same energy expenditure.
The message here is to exercise more and eat more to rev up G-Flux. Sounds simple — and it is — if you know how to structure your meal and supplement plan to increase energy expenditure and nutrient partitioning and if you know how to structure your workouts to tackle the 4 main metabolic targets.
Oddly enough, most people's biggest objection is this — they don't have time to exercise more. However JB shared some data from the American time use survey (n=50,000) showing that participants watch TV, on average, 21hrs/week. No time for G-Flux my butt!
At this point, JB showed some slides to demonstrate how many athletes and exercisers can prevent overtraining — I even made a cameo appearance in the slide show. When I was in an off-season I would train 15+ hours a week with 5 more hours of recovery work. I ate approx 4,500kcal+ per day and believe me I felt great!
Now, I don't have "superior genetics" or whatever. Remember, I'm the skinny ectomorph that JB helped transform. I was only able to tolerate this work through targeted progressive training programs. It drives me nuts to see people blame their recovery for not being able to train more than 2-3 hours a week. Here's a hint — if you can't recover from 2-3 hours of exercise a week — you're doing it wrong!
JB then got back to diet, emphasizing that he isn't suggesting that eating more alone produces instant/immediate weight loss. In fact, I think he yelled at this point — something like:
"You MUST be in a negative energy balance to lose weight, no ifs, ands, or buts."
After yelling he emphasized that it's the right combination of exercise and food intake that lends to weight loss.
After a break, JB then presented a section on training technique. Yes, even though he is "the nutrition guy," trust me; he does know a thing or two about training.
First, he discussed dynamic mobility and warm-up work. Praising the work of Cressey, Robertson, and Hartman, he even played a clip from "Magnificent Mobility". Then he taught a series of upper body and lower body mobility drills.
Then he launched into the basics of training. This was my second cameo appearance. JB asked me to come up and demo proper squat, dead lift, and bench press technique. JB believes that most exercisers and even trainers underutilize and poorly execute these lifts so he wanted to set the record straight. I think everyone learned a thing or two from this session.
Dr. Berardi isn't a big believer of counting calories from the start. Rather, he thinks you need to develop good habits and tweak things based on your results.
And JB's five most important nutrition habits are:
• Eat every 2-3 hours no matter what
• Eat complete protein every 2-3 hours (20-30g for women and 50-60g for men)
• Eat Vegetables and fruit every 2-3 hours (more veggies than fruit)
• Save "other carbs" until during or after you've exercised (although there are caveats here based on individualization)
• Add additional fats into your nutrition plan, especially fish oil
JB then proceeded to clarify these rules:
Why every 2-3 hrs? Higher TEF, increased anabolic hormonal profile, deceased catabolic hormonal profile, better blood sugar and insulin regulation, better appetite management.
Why more protein? Higher TEF, better appetite management, improved amino acid availability, higher protein turnover.
Why more fruit and veggies? Improved micro nutrient intake to regulate enzymatic reactions, improved digestion, phytochemicals for disease prevention and managing oxidative stress and inflammation, increased dietary fiber, increased dietary base load.
Why carb timing? Improved nutrient partitioning, and insulin management based on body type.
Why add fats? Management of inflammation, increased metabolic rate, hormonal optimization.
JB then went into a discussion of protein that was very interesting, declaring that it's 100% stupid to use either % alone or even g/lb to determine protein intake independently of a discussion of the entire diet.
Next, JB shared some interesting ways of increasing energy expenditure. In the end, cumulatively, things like a higher protein intake, fish oil supplementation, increased post-exercise energy cost, higher G-flux, and even chewing gum can make a difference in your 24-hr metabolic rate. Little stuff can make a difference.
"The most important thing I have done with clients over the last few years to improve body composition is use carbohydrate timing and individualization."
What this means is:
Unless you've exercised in the last 2-3 hours, you DON'T eat starchy or sugary carbs. The rest of the day, eat vegetables and fruits, mostly vegetables, though.
However:
"Some individuals can handle and even require higher carb intakes. This is where individualization comes in."
As far as fats, most people who come to see JB still aren't taking fish oil! C'mon people get with it. If you read this site regularly and are not taking a fish oil supplement, let me know so I can come over there and go Clockwork Orange on your ass.
JB also emphasized that radical fat loss (such as getting down to 3% body fat or so) is something altogether different than G-flux, and requires different strategies.
Two findings from recent studies demonstrate that in large populations:
• On average, people who are happy with their bodies exercise 5+ hours per week.
• On average, with people who are happy with their bodies, almost 50% of their exercise was performed at a high intensity.
JB also discussed how HIIT kicks lower intensity cardio's butt for weight and fat loss in certain populations — although it's not an either/or thing. Rather, both should be included. HIIT is in place for increases in 24-h energy expenditure and large increases in fitness. Lower intensity cardio is in place to top off G-Flux. It can also aid in recovery from muscle damage and CNS fatigue.
The keys to a fast metabolism and body transformation are:
• Build the muscle needed to speed up metabolism
• Create the muscle damage needed to speed up metabolism
• Maximize the post workout after burn
• Encourage your body to waste calories through regular program change
• Boost the number of calories you burn through extra movement all day
Therefore, a balance of muscle-building strength training, high intensity interval training, and low intensity cardio is required for maximal G-Flux.
After a busy seminar weekend, I usually just head home and get some rest. But this time around, therapist Harold Piuze was in attendance and offered free massages to the PN team. Let me tell you — post seminar massages are where it's at! Myself, JB, and company give Harry huge props for the amazing massages!
Harry's Healing Hands and The Rest of the Ottawa Seminar Team including Kris, JB, Jonathan, Steve, Amanda, Harry, and Pierre
In the end, it was a great weekend and although JB gets the "performer of the weekend" award, the audience gets an honorable mention. They asked a ton of great questions and there was a great social environment there with trainers and trainees sharing ideas and getting to know one another.
And this "spilled over" into Saturday nite's dinner — both literally and figuratively. In the midst of a great diner at a restaurant called TJ Pagodas, Jonathan, the seminar organizer, was telling a story and, with rhetorical flair, popped up out of his chair. Unfortunately, our waiter was standing right there with a huge tray of drinks. After the collision, you'd have sworn Jonathan was a football coach and his team had just won the Super Bowl.
Well, we did get free appetizers out of it so it wasn't all bad.
JB and Seminar Promoter Jonathan Labelle. Would you want big Jonathan running into you?
So if you ever get the opportunity to attend one of JB's seminars, I suggest you take it. Not only are good times had by all — but you're sure to learn a ton. Just remember, if you're going to organize the event and get excited at dinner — be sure to bring an umbrella.
And BTW, after thinking about it, I suppose this whole "Brain Drain" thing isn't that bad after all. We got JB and the US got stuck with Celine Dion and Allan Thicke. I think Canada made out on the deal, don't you?
Kris Aiken, BSc, CSCS is a former CFL professional football player and is currently a personal trainer at the Mayfair Club in Toronto, Ontario.
Dr. John Berardi, CSCS, is a world renowned author, speaker, and consultant to a number of elite athletic programs. For more information about Dr. Berardi and his nutrition programs for both athletes and recreational exercisers, check out www.precisionnutrition.com.
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