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Keep It Simple Stupid - K.I.S.S Approach

By Will Brink

he acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military, business schools, medical schools, and in countless other areas where unneeded complexity should be avoided at all costs. In the military, adding complexity where it’s unnecessary to complete a mission will get people killed. Adding complexity to a business venture where it is not required will often get you fired or see your company go down in flames. Adding complexity, or looking for complex answers to simple problems, in medical settings can cause a loss of life or unneeded suffering. I am sure my readers have also experienced situations in which complexity added to situations that didn’t require it, led to disastrous results.

One area where most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the people who take the most complex approaches to their nutrition, supplements, and training who are always the most confused and least successful. They focus on - and subsequently worry about - minutiae that prevent them from seeing the big picture and making the type of progress they desire. It often leads to what is referred to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket science, brain surgery, or even rocket surgery!

Yes, there are times when complex approaches need to be used to get advanced athletes, such as pre-contest bodybuilders and Olympic track athletes, prepared for an event. These people make up, at most, 1% of the population. The rest of the world needs to worry less and act more.

Why is complexity a bad thing? The issue is variables. 

Adding too many variables makes things more difficult, especially when trying to figure out why something is working or why it’s not. Variables are an essential part of science. We don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to appreciate how variables affect the outcome of their successes or failures in bodybuilding or fitness related endeavors.

So what is a variable? According to one of my textbooks:

“Scientists use an experiment to search for cause and effect relationships in nature. In other words, they design an experiment so that changes to one item cause something else to vary in a predictable way. These changing quantities are called variables…”

There are different types of variables (e.g., confounding, independent, dependent, controlled, etc.) but we are not going to worry about that right now. So how does this all apply to the KISS approach? The more complicated you make your approach to your goals of gaining muscle or losing fat, the more variables you have to control for. That is, for every new bit of complexity you add, you have to be able to account for it in terms of the results, or lack thereof, you experience.

Confused? Here’s a simple example:

Last week you changed your diet, added in three new supplements, and changed your routine, then three weeks later you notice you have made no improvements (i.e. you didn’t lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You added too many variables into the equation and now you’re unsure what went wrong - which means you won’t be able to make appropriate changes to correct it. Conversely, let’s say you did lose fat or gain muscle with the changes. Great, but do you know which of the changes you made resulted the positive outcome you experienced so you can reproduce it? No, no you don’t.

So, Lesson #1 is: never change more then one or two variables at a time so you can track what worked - and what did not work - from the changes you made. Most people find writing it down in a note book or online journal is the best way to keep track of their progress. When you write it down, you can see the effects that changes in your diet, training, or supplementation have on your body composition, strength, etc.

KISS and those ugly variables

On my forums, it’s not uncommon for someone to post a question like “I added supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym, and reduced my calories by X. Why am I not seeing progress?” My response is “…too many unknown variables to answer that question” which translates into “how the hell should I know?”

Why do people make so many changes at once? I suspect it’s due to the “I want it now” syndrome. Making permanent changes to your performance, physique, and health, takes patience, planning, and a willingness to take things one step at a time and assess what is working and what’s not working in the overall plan.

Clearly, the KISS approach fails to be effective as more variables are added to a program. It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The more complicated the program, the more variables there are to keep track of – which makes success far less likely. This basic idea was appreciated and understood by history’s greatest minds. For example:

"Make everything as simple as possible, but not simpler."
- Albert Einstein

What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer effective or true. In my own writings, be it articles or books/e-books, I make every attempt to keep the information and message as simple as possible. However, I often see popular books and diets that are in fact too simple. They don’t want to confuse people, so they simplify things to the point that their advice is no longer correct and has little value to the reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we all see. Problem is, those statements are dead wrong! A line between simple and too simple must be drawn.

OK, back to the KISS approach…

It’s not possible for me to go through every example of how to take a KISS approach to your training, nutrition, or supplement intake, but I will attempt a general discussion of each.

KISS and training:

One of the most common mistakes I see in this area is what I like to call the “I have tried everything and nothing works” syndrome. My response is always “have you tried sticking to one program long enough for it to actually have any effect?” The answer is usually a guilty sheepish facial expression. Let me be honest with you: even an average uncomplicated program you are consistent with is far more effective then any high-tech, super-advanced program you fail to be consistent with. One simple program you follow consistently for a year is always better then the five high tech programs you tried in 6 months where none of them were followed long enough to have a positive outcome. Simple programs such as: weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off, whilst varying your exercises tend to work well for the majority of people.

Are there better programs out there? Of course, but the vast majority of people follow routines that are overly complicated, take too bloody long, and are simply unneeded.

I also see a dependence on less productive movements in the gym over more productive choices. I see people doing reverse Romanian lunges while the squat rack gathers dust in the corner. Was that you I saw the other day?

KISS and supplements

You don’t need them. Bet you never thought you would read that coming from me did you?! Let me qualify that statement: does a person need any supplements to achieve the basic goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the process? Can supplements potentially speed up the process? Can supplements potentially offset some of the negatives? Can supplements help optimize the effects of exercise and diet? The answer is yes in all cases. The problem, however, is that I see far too many people under the impression that the next wiz bang “cutting edge” supplement is going to make some huge difference to their appearance while their diet and workout are put on the back burner or set low on the priority list. They are constantly looking for that one supplement that’s going to make all the difference while they ignore their nutrition and training! I see it all the time and frankly, it’s frustrating.

Remember, KISS. Focus on your training and your nutrition - then worry about supplements. Start off with the basics, like a good multi vitamin, a source of essentially fatty acids (EFA’s) and a good protein powder post workout, then add additional supplements over time depending on your goals, such as creatine when trying to add muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun approach many people take rarely works, wastes money, and adds complexity (remember our conversation on variables above) where it serves no useful purpose.

I love supplements. I take a dozen or more supplements every day of my life. I have designed them for supplement companies, spoken about them at various conferences, been involved in the published research of supplements, and built my career on them, so I am not some anti-supplement zealot by any means. However, I do speak with people all the time who outline a long list of supplements they are taking (many of which have been shown to be totally worthless) while their diets stink and their training programs are a joke. Don’t be one of these people! Don’t think for a second there is any one supplement out there that will make or break your success. Realize that supplements are exactly that; supplemental to a good diet and intelligent exercise
program.

KISS and nutrition

Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as importantly, it’s a highly emotional topic for many. No place do I find such clear examples of people adding complexity where it’s not required. Again, there is a small segment of people that will benefit from - and require - advanced nutritional approaches, such as pre-contest bodybuilders, pre-race marathon runners, or even the average person seeking to get to very low bodyfat levels. Does the average person who needs to get into better shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition concepts? Of course not! Can the average person benefit from techniques more advanced dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they require such strategies to drop some fat and get into shape? No, no they don’t. That’s why I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-books and offer more advanced approaches to people who want to take it to another level.

Simplicity + consistency = success

The above is what I consider the basics of the KISS approach to nutrition, supplements, and training. You will have to fill in some of the blanks as it applies to you specifically. If you are making steady predictable progress, great, stick to it. If however you are not making progress in your goals to add muscle and or lose fat, or some other goal, then you may need to sit down and seriously rethink your approach to the problem. Is there added complexity where you know it’s not needed? Are you relying too heavily on supplements to achieve your goals? Do you find yourself doing exercises that are less effective then the good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those questions for you, but hopefully I’ve made you think - which is half of the battle. You know what they say, you can lead a horse to water but you can’t make him think!

---

About the Author - William D. Brink

Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.

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Night Time Eating And Fat Loss

By Tom Venuto
www.BurnTheFat.com
 
“Eat breakfast like a king, eat lunch like a prince and eat dinner like a pauper.” This maxim can be attributed to nutrition writer Adelle Davis, and since her passing in 1974, the advice to eat less at night to help with fat loss has lived on and continued to circulate in many different incarnations. This includes suggestions such as:

“Don't eat a lot before bedtime”
“Don’t eat midnight snacks”
“Don’t eat anything after 7pm”
“Don’t eat any carbs at night”
“Don’t eat any carbs after 3 pm”
and so on…

I too believe that eating lightly at night is usually very solid advice for people seeking increased fat loss, especially for people who are inactive at night. However, some fitness experts today, when they hear “eat less at night,” start screaming, "Diet Voodoo!”…

Opinions on this subject are definitely mixed. Many highly respected experts strongly recommend eating less at night to improve fat loss, while others suggest that it’s only "calories in vs calories out" over 24 hours that matters.

The critics say that it’s ridiculous to cut off food intake at a certain hour or to presume that “carbs turn to fat” at night as if there were some kind of nocturnal carbohydrate gremlins waiting to shuttle calories into fat cells when the moon is full. They suggest that if you eat less in the morning and eat more at night, it all “balances itself out at the end of the day.”

Of course, food does not turn to fat just because it’s eaten after a certain “cutoff hour” and carbs do not necessarily turn to fat at night either (although there are hypotheses about low evening insulin sensitivity having some significance). What we do know for certain is that the law of energy balance is with us at all hours of the day - and that bears some deeper consideration when you realize that we expend the least energy when we are sleeping and many people spend the entire evening watching TV.

I had the privilege of interviewing sports nutritionist and dietician Dan Benardot, PhD, and he gave us a very interesting perspective on this.

Dr. Benardot said that thinking in terms of 24 hour energy balance may be a seriously flawed and outdated concept. He says that the old model of energy balance looks at calories in versus calories out in 24 hour units. However, what really happens is that your body allocates energy minute by minute and hour by hour as your body’s needs dictate, not at some specified 24 hour end point.

I first heard this concept suggested by Dr. Fred Hatfield about 15 years ago. Hatfield explained how and why you should be thinking ahead to the next three hours and adjusting your energy intake accordingly.

Although it’s not really a new idea, Dr. Benardot has recently taken this concept to a much higher level of refinement and he calls the new paradigm, “Within Day Energy Balance.”

The Within Day Energy balance approach not only backs up the practice of eating small meals approximately every three hours, AND the practice of “nutrient timing” (which is why post workout nutrition is such a popular topic today, and rightly so)… it also suggests that we should adjust our energy intake according to our activity.

Let’s make the assumption most people come home from work, then plop on the couch in front of the TV all night. Let’s also assume that the majority of people go to bed late in the evening, usually around 10 pm, 11 pm or midnight. Therefore, nightime is the period during which the least energy is being expended.
If this is true, then it’s logical to suggest that one should not eat huge amounts of calories at night, especially right before bed because that would provide excess fuel at a time when it is not needed. The result is increased likelihood of fat storage.

From the within day energy balance perspective, the advice to eat less at night makes complete sense. Of course it also suggests that if you train at night, then you should eat more at night to support that activity beforehand and to support recovery afterwards.

Those stuck on a 24 hour model of energy expenditure would say timing of energy intake doesn't matter as long as the total calories for the day are in a deficit. But who ever decided that the body operates on a 24-hour “DAY”?

Try this test (or not!): Eat a 2500 calorie per day diet, with nothing for breakfast, nothing before or after your morning workout, 500 calories for lunch, 750 calories for dinner and 1250 calories before bedtime.

Now compare that to the SAME 2500 calorie diet with 6 small meals of approximately 420 calories per meal and then tweak those meal sizes a bit so that you eat a little more before and after your workout and a little less later at night.

Both are 2500 calories per day. According to “24 hour energy balance” thinking, both diets will produce the same results in performance, health and body composition. But will they?

Does your body really do a calculation at midnight and add up the day’s totals like a business man when he closes out the register at night? It’s a lot more logical that energy is stored in real time and energy is burned in real time, rather than accounted for at the end of each 24 hour period.

24 hour energy balance is just one way to academically sort calories so you can understand it and count it in convenient units of time. This has its uses, as in calculating a daily calorie intake level for menu planning purposes.

Ok, but enough about calories, what about the individual macronutrients? Some people don't simply suggest eating fewer calories at night, they suggest you take your calorie cut specifically from CARBS rather than from all macronutrients evenly across the board. Is there anything to it?

Well, there’s more than one theory. The most commonly quoted theory has to do with insulin.

The late bodybuilding guru Dan Duchaine was once asked by a competitor,

“I want to get cut up for an upcoming contest. Should I eat at night? I heard I shouldn’t eat carbs after six pm.”

Duchaine answered:

“It’s true that insulin sensitivity is lowest at night. Let’s discuss what is happening in your body that makes it dislike carbs at night. Cortisol, a catabolic hormone, is highest at night. When cortisol is elevated, your muscle cell insulin sensitivity is lowered…”

More recently, David Barr wrote a tip on “lower carbs at night” for T-Muscle Magazine. He said:
“Even when bulking, you don’t want to start scarfing down Pop Tarts before you go to bed. Our muscle insulin sensitivity decreases as the day wears on, meaning that we’re more likely to generate a large insulin response from ingesting carbs. Stated differently, we’re more predisposed to adding fat mass by eating carbs at night because our body doesn’t handle the hormone insulin as well as it does earlier in the day.”

Mind you, Barr is a not a “voodoo” guy; he is a respected scientist who also happens to be well known as a “dogma destroyer” and “myth buster”… and Duchaine, although he had a shady past and some run-ins with the law, was nevertheless highly respected by nearly all in the bodybuilding world for his ahead-of-his-time nutrition wisdom.

As a result of advice like this, word got out in the bodybuilding and fitness community that you should eat fewer carbs at night. Real world results and the “test of time” have suggested that this is an effective strategy. I also don’t know a single nutrition or training expert who doesn’t agree that insulin management and improvement of insulin sensitivity aren’t effective approaches in the management of body fat.

However, it’s only fair to point out that not all scientists agree that cutting carbs at night will have any real world impact on fat loss, outside of any additional calorie deficit created by it. Dr. Benardot, for example, doesn’t think there’s much to it. He says that exercisers and athletes in particular, usually have excellent glycemic control, so the ratio of macronutrients should not be as much of an issue as the total energy balance in relation to energy needs at a particular time and the meal frequency (eating every 3 hours).

Regardless of which side of the “carbs at night” debate you lean towards, if you consider the within day energy balance principle, it makes perfect sense not to eat large, calorie-dense meals late at night before bedtime.

Keep in mind of course, that cutting back on your calories and/or carbs at night makes the most sense in the context of a fat loss program, especially if fat loss has been slow. It’s quite possible that I might give the exact opposite advice to the skinny “ectomorph” who is having a hard time gaining muscular body weight.

Also consider that this doesn’t necessarily mean eating nothing at night; it may simply mean eating smaller meals or emphasizing lean protein and green veggies (or a small protein shake) at night.

Many programs suggest a specific time when you should eat your last meal of the day. However, I’d suggest avoiding an absolute cut off time, such as “no food or no carbs after 6 pm, etc,” because people go to bed at different times, and maintenance of steady blood sugar and an optimal hormonal balance even at night are also important goals.

A more personalized suggestion is to cut off food intake 3 hours before bedtime, if practical and possible. For example, if you eat dinner at 6 pm, but don’t go to bed until 12 midnight, then a small 9 pm meal or a snack makes sense, but keep it light, preferably lean protein, and dont raid the refrigerator at 11:55!

An important rule to remember in all cases, is that whatever is working, keep doing more of it. If you eat your largest meal before bed and lose fat anyway, I would never tell you to change that. Results are what counts. On the other hand, if you’re stuck at a fat loss plateau, this is a technique I’d suggest you give a try.

Night time eating is likely to remain a subject of debate - especially the part about whether carbs should be targeted for removal in evening meals.

However, perhaps even those who are skeptical can consider, that if cutting out carbs at night is effective for fat loss, it may be for the simple reason that it forces you to eat less automatically.

In other words, setting a rule to eat fewer calories or to eat fewer carbs at night may be a very effective way to keep your daily calories in check and to match intake to activity, whereas people who are allowed to eat ad libitum at night when they’re home, glued to the couch and watching TV, etc., may tend to overeat when food is readily available, but the energy is not needed in large amounts.

Me personally? Unless I’m weight training at night, I have always reduced calories and carbs at night when “cutting” for bodybuilding competition. It’s worked so well for me that I devoted a whole section to it in my program, Burn The Fat, Feed The Muscle (BFFM) and I call the techniques “calorie tapering” and “carb tapering.” For more information on how I use these methods to help me reach single digit body fat, you can visit: www.BurnTheFat.com

Tom Venuto, author of
Burn The Fat Feed The Muscle
http://www.BurnTheFat.com

Founder & CEO of
Burn The Fat Inner Circle
http://www.BurnTheFatInnerCircle.com

 

About the Author:

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom's site at: www.BurnTheFat.com

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