Richard Talens and Brian Wang of Fitocracy discuss strategies for improving health and fitness in less time through better nutrition and targeted training, emphasizing decreasing carbohydrates, increasing protein, focusing on weight training over cardio, and using intermittent fasting and calorie counting when necessary to lose weight and improve body composition. They argue this approach can help people look and feel better in less hours spent each year compared to traditional fitness programs.

1. Hacking The Human Body:
Better Results In Less Time
with Richard Talens and Brian Wang of Fitocracy

2. Who are we?
Richard Talens Brian Wang

3. Richard’s Story

4. Comically Obese
Even the homeless laughed

5. The Anorexic Years

6. Discovering Bodybuilding

7. Brian’s Story

8. The Skinny Years
I was barely 130 lbs

9. Get Huge!
Lots of eating = 180 lbs

10. Contest Mode
15 weeks of dieting 140 lbs

11. Shameless Plug

12. www.fitocracy.com

13. Why You’re Here

14. Improve your health

15. Look better naked

16. ?
?
?

17. Class format
- Intros
- Nutrition
- Training
- Q&A

18. Intros

19. Nutrition

20. Friedenreich Study (2010)
-320 women

21. Friedenreich Study (2010)
-320 women
-180 minutes/week

22. Friedenreich Study (2010)
-320 women
-180 minutes/week
-4.4 lbs lost

23. Friedenreich Study (2010)
-320 women
-180 minutes/week
-4.4 lbs lost
-156 hours/year
-35 hours/lb

24. - “Twinkie Diet”

25. - “Twinkie Diet”
- Ate 1800 calories/day for 10 weeks

26. - “Twinkie Diet”
- Ate 1800 calories/day for 10 weeks
- Lost 27 lbs

27. - “Twinkie Diet”
- Ate 1800 calories/day for 10 weeks
- Lost 27 lbs
- LDL (bad cholesterol) down

28. - “Twinkie Diet”
- Ate 1800 calories/day for 10 weeks
- Lost 27 lbs
- LDL (bad cholesterol) down
- HDL (good cholesterol) up

29. Calories
- Unit of energy
- Calories used in a day =
RMR + Thermic Effect (activity) + Thermic Effect (Food)
- This amounts to 14-16 calories x bodyweight in a day
- 170 lb x 15 = 2550 calories/day

30. Macronutrients
Protein Carbohydrates Fat

31. "If Americans could eliminate sugary beverages, potatoes,
white bread, pasta, white rice and sugary snacks, we would
wipe out almost all the problems we have with weight and
diabetes and other metabolic diseases.“ - Dr. Walter Willett,
Nutrition Chairman, Harvard School of Public Health

33. Agriculture arrived at 11:54pm.

34. How addictive are carbohydrates?

35. “The three most harmful addictions are heroin,
carbohydrates, and a monthly salary.” - Fred Wilson

36. What Can I Do Immediately?
- Increase protein
- Decrease carbohydrates
- Omega 3:6 ratio
- Stop worrying about saturated fat

37. Benefits of Omega 6:3 ratio
Biomed Pharmacother. 2002 Oct;56(8):365-79
2.5:1 colorectal cancer

38. Fat Loss

39. Calorie Counting
- >= Consume 1.14 g protein/lb
- Calculate your bodyweight x 13 in calories
- Fill in the other calories with fat or carbohydrates

40. Eliminating Carbohydrates (Paleo,
Ketogenic, Atkins)

41. Muscle Gain

42. Intermittent Fasting

43. Tips/Tricks

44. Tl;dr

45. Training

46. An Overview

47. Anaerobic vs Aerobic Training

48. Examples

49. Weight Training

50. Sprinting

51. (Endurance) Running

52. Cycling

53. And This Guy

54. Energy Systems

55. Intensity Matters
Sprinting
Jogging
Weight Lifting

56. So Which Is Better?

57. Cardio is overrated!

58. Lift (relatively)
heavy things instead

59. Forget About The Scale
Say it with me: “body composition”

60. Cardio isn’t all bad
But have a good reason to do it!

61. Why the focus on lifting?

62. Remember, it’s all about
body composition

63. Runners vs. Sprinters

64. Other Benefits Of Weight Training
- Improved insulin sensitivity
- Nutrient partitioning
- Increased calorie expenditure

65. Insulin Sensitivity

66. Nutrient Partitioning

67. Calorie Expenditure
1 lb of muscle = ~10 calories a day
20 lb of muscle = ~200 calories a day
200 calories a day x 365 days = 73,000 calories a year
Burning 1 lb of fat = 3,500 calories
ZOMG

68. But the ladies say...

69. I don’t want to look like this!

70. Don’t worry, you won’t

71. Summary
- Decrease the amount of carbohydrates, increase the amount of protein
- Omega 3:6 ratio
- Comes down to calories when counting, carbs when not
- UK study answer?
- Forget about your weight, focus on your body composition
- Anaerobic training is superior to aerobic training for building muscle and
losing fat
- If you do cardio, have a good reason for it (there are plenty, but body
composition isn’t one of them)

72. Contact Info / Q&A
Richard Talens: richard@fitocracy.com
Brian Wang: brian@fitocracy.com
Website: www.fitocracy.com
- Invite Code: SKILLSHARE
Blog: blog.fitocracy.com