Resources



EM2WL strives help put an end to the metabolic damage cause by low-calorie insanity.  Our Resources page has interesting sites, articles, and products (some are affiliate links) that we’ve come across that may be helpful.  This page will be constantly updated, so be sure to check back often. You may also want to check out our FAQs page for more info on getting started.

To suggest a resource to be included, or submit your site for consideration contact us with a short description of your site, article, book, or video, and a link for review.

EM2WL Featured in the Media

 

Best Fitness Articles

 

 

The following EM2WL articles have been featured on the Personal Trainer Development Center (PTDC) Website:

How Long to See Results From Lifting? Why you’re not seeing results and what you can do about it.

Increasing Deadlift and Squat Strength Tips for increasing deadlift and squat strength.

10 Tips for a Knockout Cutting Phase Sane and sustainable tips for a successful cut phase.

How Do I Find My True TDEE? Going beyond the calculator to find your true TDEE.

EM2WL Podcast Interviews:

Heather from the Half Size Me podcast, interviews Kiki and Lucia in this two part series.

Part 1:

Part 2:

How Eating More Helped Me LOSE Weight  Audio Blog from Heather at Half Size Me.  Heather reports on the results of her first month of cut, losing weight after doing a full reset.

Can Fad Diets Work?  2 part interview: Naturally Creole interviews Kiki from EM2WL

Part 1:

Part 2:

In The Gym With Kiki of EM2WL  In depth blog interview with Kiki for the Femme Fatale Fit Club.

Research and Articles on Under-eating

How Dieting Makes the Lean Fatter: Obesity Review article from Department of Medicine, Division of Physiology, University of Fribourg, Switzerland

Chronic Dieting: the Third Pillar of the Obesity Crisis – article by Dr. Matthew Lissak, based on his studies at the UCLA Neuropsychiatric Institute Eating Disorders Program

Low Cal Dieting Leads to Regain Science Daily study finds that just 10 weeks of low cal dieting can trigger hunger hormones lasting up to 1 year – leading to regain

Under eating and over-exercising Shape Fit article about over-training Issues – Exercising Too Much & Not Eating Enough Food along the lines of what we discuss on EM2WL, in particularly here.

Feast or Famine – article written by a doctor, describing the need for the metabolism reset, & what to expect

Dangers of Under Eating – Article written by Jennifer Sygo, MSC, RD, for Oxygen Magazine (2010) that shows how to take an 1170 cal intake UP to 1900+ for better results. Sygo declares that 1800 calories is barely enough for someone who DOESN’T work out. (This would obviously be dependent on a person’s stats, but the article is more than worth the read)

How Many Calories to Eat For Weight Loss? – article by Dr Mike Roussell, presents a quick formula and example of how to estimate your numbers. Then proceeds in recommending a mere 250 cal deficit from that number for most people.

Biology’s response to dieting: Science behind what happens when we diet, and why we regain the weight.

Metabolic responses to prolonged dieting – Research article about how the metabolism responses to prolonged dieting and why it promotes rapid, efficient regain in obesity-prone

Fat Genes Response to diets – Study: Low cal diets causes changes in insulin secretion and fat just beneath the skin (subcutaneous fat)

Diet breaks to reduce plateaus/metabolic adaptation– Why we recommend taking diet breaks once you have completed a reset, to prevent the downward spiral that happens during plateaus.  Article recommends generally taking one week off for every three in deficit, explaining the science behind it.

Don’t Combine Low Cals &  Long Cardio – Metabolic damage from the horrible combo include elevated cortisol levels, and reduce thyroid function.

 

What to Expect (Physically) When First Eating More

The Physical Effects of Weight Gain After Starvation – Article from Psychology Today.  What to expect physically as you increase cals, after long periods of under-eating, and why you can’t avoid it if you truly want to recover. (Even though most of us don’t view ourselves as having an Eating Disorder – we now know that the under-eating recovery process is the same, and symptoms mentioned in this article are to be expected.)

 

https://www.psychologytoday.com/blog/hunger-artist/201110/the-physical-effects-weight-gain-after-starvation

Adverse Effects (Aesthetics) of Excess Cardio

The Final Nail in the Cardio Coffin – Rachel Cosgrove, author of The Female Body Breakthrough and Drop Two Sizes explains how her body composition suffered when training for an Ironman Triathlon.  She states that she “barely lost any fat and definitely lost muscle,” despite twenty hours per week of endurance training.

The Death of Steady State Cardio – Part 2 of Rachel Cosgrove’s “Nail in the Cardio Coffin” article.  Why steady state cardio should be reserved for endurance athletes, not for those seeking fat loss and awesome body composition.  Physique competitors don’t even need traditional long-duration cardio.

Don’t Combine Low Cals &  Long Cardio – Metabolic damage from the horrible combo include elevated cortisol levels, and reduce thyroid function.

 

Favorite Videos from others

Layne Norton (bodybuilder, PhD) – chimes in about metabolic damage and how he takes his clients through metabolism resets after long periods of under-eating. His entire series on metabolic damage will blow your mind.

 

Sweaty Betties – Danny-J from Sweaty Betties talks about the metabolic damage she experienced from undergoing traditional competition prep of low cal diets and excess cardio (also check out EM2WL’s interview with Danny here)

 

Evelyn Tribole MS RD of Intuitive Eating talks about how diets lead to weight gain in binge eating in kids, teens AND adults of both genders.

 

 

 

Favorite Articles about the Scale

Changing your relationship with the scale – Know how the scale will affect you before stepping on it, decide if it’s worth it, and choose not to if necessary.

Weight Gain When Starting a New Program is Normal – If you’re changing your workout routine every 4-6 wks (as recommended), then expect a jumpy scale. It’s all good. Changes are still happening.

4 Reasons for weight fluctuations Reasons not to panic if you’ve “gained” a few pounds on the scale, especially if you’re just starting out/doing all the right things.

Reasons to consider NOT weighing– Article by Jill Coleman on be realistic when weighing yourself.

Don’t obsess over the number on the scale – Having realistic weight loss goals is essential along this journey

Why the Scale Lies – If you can’t bring yourself to break up with the scale, then at least be sure you understand it and the reasons behind the fluctuations (even when you’re doing everything right).

The Scale Lies!  Daily Water Fluctuations – The scale doesn’t give you any information on what is happening with your fat and muscle which are slower changes, it also doesn’t tell you anything about day-to-day fluctuations in body water.
Fitbit Product Family - Activity Trackers

Tracking and Measuring

Measuring Macros – a cool visual to help you know, at-a-glance, if you’re on track with your macros at each meal.  No more excuses, shortchanging yourself, or wondering “how much protein is that?”

FitBitFitbit (available in a wide variety of wearable gadgets) tracks every part of your day—including activity, exercise, food, weight and sleep—to help you find your true activity level/cals burned.  Great for those that are doubtful of the TDEE given by calculators.  Don’t spend time wondering how accurate they are, or fooling yourself into thinking that they are “too high” – see just how much you *really* burn in a day, and fuel accordingly.

Trend Weight – an entire website dedicated to tracking your “trend weight” rather than simply the weight of the day. It graphs your weight according to your trend, and provides a trend weight (where you really are, despite the weight fluctuations). **Highly recommended for those that choose to weigh more frequently, as it will (hopefully) help tame the freak-outs. **

Body Media Fit – BMF (may be becoming outdated – was bought out by Jawbone), much like FitBit, provides a more accurate way to determine how many calories you actually burn each day (rather than online calculator estimates), so that you fuel your body properly for fat loss.

Fat2Fit Radio Tools – Calculators for estimating your current bodyfat, and finding out if your waist-to-hip and waist-to-height ratios are in a healthy range.

 

Favorite Bulking/Cutting Articles

What it really takes to be a fitness model – A woman who decided to do a figure competition, only to discover that she needed to first go through a 4 month BULK cycle. Also discusses the super strict diet she went on to cut, for a temporary look, providing a good example of the unnecessary extremes of the fitness industry (and a realistic perspective when striving for the stage/magazine look – don’t expect it to last!) – We conducted a similar interview, with similar conclusion here.

 

Information on Lifting Weights

The Female Training Bible – free resource from bodybuilding.com about weight training, nutrition, cardio, and supplements

Swapping Starving for Strength Training – Article from Psychology Today.  Eating more and lifting weights go hand in hand for recovery from under-eating.

 

Books

The New Rules of Lifting for Women: Lift Like a Man, Look Like a GoddessMust read. A key resource showing why women can and should lift weights. Includes a 6-month workout plan.

Lean and Hard: The Body You’ve Always Wanted in Just 24 Workouts – Excellent book that emphasizes fueling properly for results. Includes workout plan

The Great Starvation Experiment: Ancel Keys and the Men Who Starved for Science – a book in which reflects on some of what this post is discussing

The Biology of Human Starvation: Volume I-the research behind this post

The Biology of Human Starvation: Volume II-the research behind this post

The Science of Slim – What the Actual Experts Have Proven About Weight Loss, Dieting, & Exercise

Home Workout DVDs (Those that you hear mentioned most @EM2WL)

Supreme 90 Day System – Best known for being a “knock-off P90x,” but we guarantee that you’d be hard pressed to find an at home workout that offers so much variety for so little $$$. The price alone makes it worth the purchase, even if the workout form and production quality aren’t top notch. It still provides a great workout, preferably, if you already know how to execute proper form. We would hate for anyone to get hurt trying to move at the pace that some of the background people do. If you are new to strength training, do a little research on how to perform the moves properly before attempting this workout. Again, the cost makes it well worth the extra legwork.

Cathe Friedrich’s Muscle Max DVD – awesome full body strength workout. Perfect whether just starting with weights, new to Cathe & seeking a challenge, or already more advanced, but looking for something new. As always, Cathe’s form is impeccable, and something to emulate whether it’s your 1st or 1001st time doing the moves.

STS: Shock Training System – an all-inclusive, personal trainer in a box. For those looking to take their workouts to the next level. Hands down the best 90-day program on the market. *Highly* recommended by EM2WL as gone into detail in this post

 

Web Research

We’re not the creators of the concepts, this is merely info that we have been researching  for years.  We’ve just simplified it to bring the core of the matter to a wider audience of “normal” people (not just fitness competitors, and research geeks, like us).  We do NOT teach science, but we love to learn about it.  If you do to, you’ll enjoy these resources for their thoroughness on the subjects that we promote here at EM2WL.

BioLayne – Mentioned in many of the above links, Layne Norton has recently begun to offer an excellent amount of info regarding metabolic damage, based on his background in science (PhD).

Alan Aragon – on of the most thorough fitness researchers on the web. His attention to detail is best suited to the true research “geek,” but if you like to know the full spectrum of what goes on behind the scenes of “real” fitness research/analysis, Alan’s articles are unmatched.

Lyle McDonald – author of the Body Recomposition site, offers much research related info in regards to weight lifting, and fat loss. Lyle’s info is well researched (again scientific) and helps one to see how to make fundamental fitness research work for you as an individual. Lyle is big on the “happy medium” concept, and the assertion that each person is individual, which is something that we strive to promote at EM2WL.

Leigh Peele – author of “the Metabolism Reset,”  “Fat Loss Troubleshoot,” “Starve Mode” and others

 

We will try our best to only recommend or link to products or services on this site that we wholeheartedly endorse and believe in (i.e. Cathe, or Amazon links, BodymediaFit & FitBit we love — Google ads, we do not endorse, FYI), but EM2WL will receive an affiliate commission on any products or services that you may invest in as a result of a banner advertisement or text link on this site. Full disclosure