Finding the truth behind Health and Fitness myths, trends, and fads
Finding the truth behind Health and Fitness myths, trends, and fads
I'm not a math person. I've always been more of a literature or arts person. But when Bill threw us a spot test question after class, I suddenly fell in love with numbers. Why?
He posed this question to us. If we were dropping about 1% body fat per week, how many % of body fat would we have dropped by the end of 8 weeks?
Do your math. It's good for both your mental, and in this case, physical health too.
Good night and sweet numeric dreams.
I took my values this morning on my biometric scale and sent that to our coach, Bill. Luckily, I didn't have to cut off any hair to feel lighter. Lol. My weight drop was marginal. The fat percentage too. It is still progress. I don't expect to see a drastic change in a week.
The values measured by the scale are for Bill and his team to check and see if any adjustments to my customized menu might be required based on my lean body mass. The science behind this is extensive, so if you want to know more, please ask him directly. ;)
I have also discussed this 'scaly issue' on a previous occasion with my fellow team mates, GI Rob and GI Nic, who both agreed that they too, like me, base our physical progress by sight (for example: when we see the improvement in our body definitions in the mirror) or with the clothes we wear by how much more loosely they hang on our bodies.
But as a woman, you still see it as that dreaded piece of machinery that could play mind tricks and ruin your day. What can I say? We've been 'brainwashed' to believe that our weight is all that matters....or that being a size 0 is an ideal. No and NO! I don't weigh my self worth on the scale...I do not let a dress size determine that either and neither should you.
It is there to track and aid our progress, just as a dress size is based according to a person's height and build, it's not always about how heavy or light you are unless of course, we are referring to obesity (a completely different story). Example: A 6ft tall person isn't going to weigh under 50kg and dress in a size 0 outfit (unless the person has a physical or eating disorder).
So step on it. Let it track your progress. Take it with a pinch of salt. Just remember that in no way does the scale define you as a person. Plus if you stay consistent in your fit goals, you'll have nothing to worry about. xox
CHOCOLATE CAN HELP YOU LOSE WEIGHT?
Check this out:
"Researchers have identified the specific ingredient in chocolate that may be most responsible for its newly recognized weight loss and anti-diabetes benefits."
My cook actually makes me Paleo chocolate cake every week. Its a bitter-sweet delight. No sugar, no refined flour, no bad oil. But, I never knew chocolate was that much more.
But...there's always a "butt", (pun intended). Here are the guidelines:
YEP, YOUR WEIGHT LOSS IS SLOWING DOWN HUH?
I need to answer this cry of dismay. "Bill, why is it my weight loss was really fast at the beginning of the program but, now its coming off slower?!" And by slower they are still getting remarkable 1-2kg in two-weeks time...some faster.
This is normal. Actually its ONLY when your weight loss starts to slow down that you REALLY start burning FAT. You already know the deal with fat and glycogen (aka carbohydrates):
As you start dieting, your body uses up the easiest source of energy...glycogen. Water stored with the glycogen is set free and you can lose over 1/2 kilo a day, but most of that weight is water.
Only when your glycogen cupboards are nearly empty, does your body go after the fat. But, since fat-energy is more concentrated and doesn't carry any water with it, no matter how strict your exercise or diet, you'll only shed about 1/4 kilo per day.
When your body starts burning fat, it fills up some of its supply of lost glycogen. And as we know, fat holds the same amount of calories as a large amount of glycogen, so chances are you may even gain a bit of weight.
But don't worry, your body’s cupboard of glycogen balances back again. It's at that point, your dieting and exercise produce a slow, steady weight loss again.
Instead of debunking all the silly diet fads out there individually (which I may still do at some point), I'm going to highlight the 7 things you should consider INSTEAD of fad diets.
1. GET OFF THE SCALE. Throw it away. Use the mirror and your clothing to let you know how GOOD you are, not how LIGHT or HEAVY you are. Gaining muscle and losing fat can confuse you as far as weight goes. When you eat and exercise right you may see the scale plateauing. For example, when you earn 2kg of muscle and lose 2kg of fat what's the scale gonna say? Get my point?
2. LOWER THE CALORIES SLOWLY. Unless you have a seasoned pro who will periodize your diet and program, please, please, please don't do this on your own. When you crash the calories, your body freaks and you may skip into metabolic slowdown! So, if you don't know the science, it's best to reduce calories a little bit at a time, over a long period of time.
3. MIX UP YOUR CALORIES. When you trick your body with varying amounts of food over a period of time, you can prevent that dreaded metabolic slowdown. The hormones (Leptin) that control your metabolism can be manipulated to keep you in that sweet-zone. What does this mean? Start the slow scale-back of calories, BUT once or twice a week, throw the calorie-counter out the window and have a meal or a day with a deliberately higher calorie count than you've set (but don't eat yourself sick!). This does two things: it stops the process of your body "adapting" to fewer calories by hoarding fat cells AND it lets you indulge a little so you don't feel deprived and are more likely to continue with your meal plan.
4. PICK UP SOME IRON. Folks are infatuated with aerobically-based cardio fitness. Using a proper program of weights can give you the benefits of all three (fatloss, fitness, strength). AND "Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout."
5. EAT FAT. The healthy fats like, omega-3s, fish, nuts, and monounsaturated varieties like peanut butter, olive oil, egg yolk and fish oil will help you lose fat, build muscle, and recover faster from your workouts.
6. DO CUT-DOWN ON CARBS. Buuuuuuuuuuut, DON'T cut them all out. "Whichever side you're on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help. Those carbs you do consume should come from sources such as fruits and vegetables."
7. POWER-UP THE PROTEIN. Upping your protein will save and increase your muscle tissue and this helps burn fat. Here's what the American Journal of Physiology discovered: "One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat."
Giving you the Science behind all those diets, fitness trends, myths, and fads.