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It's so logical and so simple. Fat is the backup fuel system. The role it plays in the body is that when there's no carbohydrate around, fat will become the primary energy fuel. That's pretty well known.

Natural hydration is a key factor in any type of sports performance.

When I'm training hard, the diet is miserable.

My biggest weakness as a endurance athlete has been in not drinking enough water after training, thereby racing sometimes while dehydrated.

You can't get rid of it with exercise alone. You can do the most vigorous exercise and only burn up 300 calories in an hour. If you've got fat on your body, the exercise firms and tones the muscles. But when you use that tape measure, what makes it bigger? It's the fat!

It's not the fat that's making you fat: it's not understanding separating carbohydrates from protein and fat.

If you're down to 6% body fat, which I've done before, you burn out really quickly. Like, in a couple hours, you're pretty much done, and then you're useless.

Muscles come and go; flab lasts.

To me, working out is literally like eating a meal or drinking water or breathing.

With swimming, I burn a lot of calories. I'm able to eat pretty much anything and it won't affect me. But I don't.