Why I Don't Talk About Obesity & Fat Loss

It’s a thing that I have steered away from my entire career.

Yet, I am a fitness professional, a personal trainer, a coach

Why is this?

Well, a colleague of mine recently shared an image that may explain it:

And in case that doesn’t show up, here’s a link to it that allows you to zoom in on:

https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/296290/obesity-map-full-hi-res.pdf

Now, if your first thought is “Oh my god! That is so confusing!!”

Then you would be 100% right.

As far as I am concerned, the fitness industry, that I am part of, is about building capacity.

It’s building strength, mobility and endurance

It’s developing performance

It’s putting “money in the bank” for when we get older

And part of that is keeping our body composition under control.

But the thing is, if you’re the kind of person to exercise and train with frequency, with regularity, then this mindset will carry over to your other habits.

Your eating, your sleep, your socialisation, your stress management and so on.

Most of which is found in one small area of the above map.

So really what the fitness industry does is help a small subset of people lose body fat, by exercising and building muscle and therefore capacity, while changing eating habits to ensure a calorie deficit.

It doesn’t help those people elsewhere on the map.

So here’s a little thought for you all.

If you’re a person who has committed to developing their capacity, to build strength, mobility and endurance, then all you would have to do is adjust your food, sleep and stress management and you ought to see a change in body composition.

But never look at a person who can’t make that commitment without taking into account the uphill struggle they may be facing.

And do look at the online bollocks that is everywhere that minimises fat loss into “eat less, move more” or even worse, uses fearmongering and shame to try sell their wares.

As fond as I am of saying “Simple, not Easy”

Don’t every think I am minimising.

Simplicity is only available after gaining a deep understanding of complexity.

And anyone who can and does make real information sound simple, they are the coaches, trainers and professionals to follow.

These people know it’s not easy, they know making change, especially deep change, is extremely hard, but they will offer up the simple steps

There may be several thousand steps and it make take years to take them all, but each individual step will be simple and will move you forward from the last step.

And the charlatans?

Well, they’ll tell you it is easy, convince you it is easy and then they’ll run with your money while you are on a hiding to nothing.

Regards

Dave Hedges

www.DaveHedges.net

Should You Go To Crossfit?

“Hi Dave, I'm thinking of attending a crossfit class once per week, to compete against people again, what do you think”

This was a message sent by a client recently, which of course I answered.

But I thought it made for an interesting newsletter.

I have spoken out against crossfit many times over the years, most commonly to say “it's a great idea, poorly executed”

I have no issues with the idea of crossfit, my problem was always with the lack of quality control within the brand.

Now, I'm not here to bash anyone or anything.

What crossfit does very well, so well that and old friend of mine who is a former crossfit affiliate (deaffiliated due to the quality control issues I mentioned) uses the tagline “social fitness”

There's something special about training with company

Being in a group of people with a shared goal.

Having peer support

Chasing the people in front of you, encouraging those behind you

Of course, crossfit isn't the only place this happens, most sports clubs are built on this

Martial arts clubs rely on this

Any place where people take their training seriously is generally a very supportive place.

People there generally acknowledge effort over ability.

So to them it doesn't matter what you can and can't do, it only matters how willing you are to put the effort in

It's what I refer to as attitude

If you have attitude, others will recognise it and will help you.

So never be afraid to go into the “scary” gyms, they're the places where you'll find the best people, the most support and as a result you may actually find yourself having the most fun while making the most progress.

Ignore the name above the door, experience their attitude

And if it turns out the place isn't for you, walk.

And try the next place and the next thing.

Until you find a place that gives you the training experience you are looking for, no matter what that may be.

Regards

Dave Hedges

www.davehedges.net

Off Season, altitude and attitude

Over the last month, I have noticed a recurring theme.

Several people have reported annoying injuries and tightness in recent weeks. This coincides with the return to school, the winter sports season, and a general increase in activity following a summer break.

The Importance of Rest

Taking time off isn't the main issue. It's the rapid change in activity levels that poses a problem. Rest and recuperation are vital. The demands on our time and energy can be overwhelming. Therefore, when we have the chance to step back and unwind, we should take it.

The Detraining Effect

I've never been a fan of the “grind” mentality. However, there is another side to consider: the detraining effect. Attributes like endurance, speed, muscle mass, and strength all decline when we don’t train. The rates of decline vary across these attributes, but you will notice a drop in performance after about four weeks. Some may see a decline in just two weeks, while others may take closer to six. Regardless, four weeks is a significant marker for noticeable changes.

You may also experience a decline in reaction time, coordination, and timing. Fortunately, these aspects tend to return quickly. However, strength, power, and endurance take longer to recover and require more effort.

The Good News

The good news is that everything comes back. It’s just a matter of how long it takes and how much work is needed to regain your previous levels of fitness.

I grew up training in martial arts, where we do not have a defined season. Competitions and events can occur at any time throughout the year. Most fighters aim to stay close to their fight condition, except during holidays.

We advise fighters to maintain their weight within 10% of their fighting weight. This is a loose guideline; the concept is more important than the exact number. We strive to be only a short peaking cycle away from being performance-ready, as we may not have a large window to prepare.

Constant Readiness

For security and use of force professionals, the situation is different. They need to be ready at a moment's notice, without any preparation. These individuals must maintain a constant state of readiness, similar to martial artists, but without the structured peaking programs.

The Off-Season

Recently, I have been working with field sports athletes. These athletes have defined seasons that can become intense. As the season progresses, players often break down due to accumulated mileage. In-season training is essential to mitigate inevitable fatigue and keep players competitive and off the physio table. Once the season ends, a well-deserved rest is crucial.

However, this rest should only last a few weeks, perhaps a month. After that, the off-season must begin.

Building a Strong Foundation

The off-season is where we build a strong foundation. It’s the time to develop strength, mobility, endurance, speed, and power to a higher baseline. It’s also the period to address any injuries or problem areas.

When the new season kicks off, athletes will have a greater reserve to draw upon as fatigue sets in. This preparation helps to delay the decline in attributes as the body tires, endures physical stress, and competes in extended tournaments.

An old friend of mine refers to this concept as “Glide Ratio.” An airplane can glide a certain distance forward for every meter it descends if the engines fail. The better the glide ratio, the smoother the aircraft can be flown to safety. The higher the aircraft flies, the further it will travel before it inevitably meets the ground.

Gaining Altitude

The off-season is about gaining altitude. It’s a simple concept but not necessarily easy to execute.

As always, feel free to hit reply and share your stories or questions for future discussions.

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Chats soon!