Latest research & more than 60 studies confirm:
Exercise doesn’t help with weight-loss!
By following the calories in and calories out exercise myth people underestimate the greater impact of the calories eaten part for weight loss.
While exercise has a great positive impact on our overall health, it won’t help you much to reduce your waistline.
Even traditional aerobic exercise such as a one hour run in the park or treadmill burns calories but doesn’t have the impact on fitness and weight loss as you think.
You cannot outrun a bad diet.
You also need to be cautious by following fad diets as deprivation of certain foods may lead to an overeat or binge cycle. And since your body doesn’t want you to starve, it responds to overly-restrictive food intake by slowing your metabolism which of course makes it even harder to lose.
To make things worse, clinical test have shown that from all the food we eat only 10-30 percent is burnt with physical activity.
What can we do to improve our health and fitness?
Health is multidimensional
Lifestyle – Exercise – Nutrition
More exercise and eating less might be a good start. But for lasting improvements we have to practice healthy lifestyle habits combined with optimised physical training and nutrition strategies.
Toms Fitness Coaching does just that, with our 7 Steps to Longevity Blueprint we teach you to be independent from a gym and diet plan, make better lifestyle choices, do the right exercises for weight loss and opt for healthy nutrition options wherever you are.
Together we work on your mindset toward weight loss and fitness, the three stages of change, what you need to know about nutrition and how to apply the three steps to new habit integration.
You’ll experience how little course directions today result in big changes over time, stay active and do the exercises which help to move towards better health and fitness.
In case you face a challenge with a bad habit or food choice between coaching sessions, simply contact Tom’s 24/7 support for help and peace of mind.
Imagine not only look good and feel great, but have more energy to do all the work you need to do during the day and even have time to spare.
What are your goals and outlook on life?
If you want to dance on your grandchildren wedding or just get more life in your years, you better start now to get into shape and enjoy the journey!
How body composition changes and what you shouldn’t do
As we’ve learned so far the best method for changing body composition is by increasing the quality of both your exercise and dietary intake.
You’ll you may have guessed there is a little more involved than just decrease the amount of calories you eat , increase your physical activity or simply sleeping more. Be aware of low fat, no sugar and diet products advertised in the media and super market which manipulate our calorie intake.
Do’s and Don’ts
Despite the fact that artificial sweeteners were for people with diabetes, it has become a top selling product for those looking to lose weight and fat. While some research shows that using low-calorie sweeteners can improve weight loss, there have been some claims that the use of artificial sweeteners can actually increase body weight and might cause negative health effects.
The best solution is to limit added sugars and artificial sweeteners whenever possible.
Usually detox diets only provide short-term results as they focus on serious calorie restrictions through fruits and vegetables (juices) consumption. As a result weight loss is achieved by depleting glycogen and water stores in the body, and it might even decrease muscle mass, which is definitely not desirable.
With a healthy liver, you have all the detox power that you need.
Eating Out versus at Home
The easiest way to control your calorie intake and create a negative energy balance is to prepare your own meals at home.
With fast food or full service restaurant food you likely increase your overall calories as well as saturated fat and sodium intake.
The important thing is to be conscious of portion sizes, regardless of whether you are eating out or cooking at home; eat slowly and chew well, stop when you’re not hungry anymore. Remember, it takes up to 20min until the brain realises that you had enough.
Try to get as much physical activity into your day as you can. If you have a desk job, set up a timer every 90min as a reminder to get up and move. Sitting for an extended amount of time per day has been related to the development of cancer, diabetes, and cardiovascular disease.
Walk in lunch breaks and do phone calls standing up.
Continuous lack of sleep is not only hurting your health, sleep debt can have negative effect on metabolic control, insulin sensitivity, food cravings, muscle recovery, body composition, hormone profile and performance.
Try to get at least 7hours of sleep every day. Catch up over the weekend is not the best option for several reasons.
Why and how you want to increase and maintain your muscle mass especially as you age?
You will learn about the type, volume, frequency, and intensity of exercises that induce muscle growth as we go along.
Healthy Muscle Mass
As we grow older we lose muscle mass. Even if most people think it is a natural occurrence, we can prevent it and reduce body fat at the same time with a long-term exercise program and some lifestyle changes.
Research data shows show that as you age, the importance of strength is critical; so much so being stronger in your chest and legs is associated with the least risk of premature death.
- It has to be a balance between strength, endurance and low-intensity/steady-state aerobic exercise and HIIT training.
- With help of a personal trainer/coach you can try new exercises, avoid injury, learn about your exercise options, and figure out how to work out safely while also working around past injuries.
- In order to achieve your health and fitness goals in the shortest amount of time you need an individualised exercise program which keeps you on the right track; in particular if you have any special needs like surgery, sore joints or any known muscle unbalances.
- As you advance with your program and your goals become even more specific and better defined, and you’ll want to follow a specific plan tailored to help you meet those goals.
- The chances of you continuing a resistance/aerobic program are probably far greater if it’s fun and you like it as well as you can do it at a time which fits in your lifestyle.
Exercise for Fat Loss
It is important that you exercise for fat loss and muscle gain or/and muscle maintenance. Muscles in the body are like a bellow to a fireplace. More muscles equals more bellow power which means your metabolism can handle more and perhaps not so healthy food better. You should combine aerobic and resistance exercise to attack your fat stores and increase muscle mass.
Aerobic Exercise versus Resistance Exercise
Aerobic exercise such as walking, running, swimming, or cycling is repetitive and relies on the continuous activation of the heart and lungs, often called cardiovascular (cardio) exercise. Most people think it is the key to fat loss.
Resistance exercise involves moving or lifting weights with forceful muscle contractions. Even though resistance exercise is typically related to gains in muscle mass, there is plenty of evidence that it is actually excellent for fat loss and body composition improvements.
To maximise aerobic exercise you should alter between mode, duration, intensity and frequency; the more and intense the movement the better. In general running is excellent as it involves large muscle groups and you can easily change intensity and duration; combined with good nutritional choices and lifestyle habits, it can result in significant body composition improvement.
Duration and Intensity
The longer the exercise the more calories you burn. However, you can burn the same amount of calories, burn more fat and improve your body composition in a fraction of the time by varying the intensity.
With (HIIT) High-Intensity Interval Training you simply intermix rest periods with very high-intensity work. Run fast for 1 minute and then “recover” at a slow jog pace for 1 minute and repeat this for 20 minutes.
Depending on duration and intensity of the workout, you will burn energy during and after the exercise, too.
If you are short on time for exercise break your exercise session into segments of high intensity and easy recovery as well as include jumping jacks, lunges or body-weight squats in your morning workout.
Research not only shows that interval training is more effective than continuous lower-intensity exercise, it also shows that combined with resistance training is incredibly effective for reducing body fat levels and improving heart health.
For best results exercise for fat loss 3-5 times a week and follow the guide lines above.
Resistance Exercise for Fat Loss
With only aerobic exercise it might be easy to change your overall size but not the way it looks physically. By adding lean mass from resistance training you add definition to your physic and increase your metabolic output.
A combination of aerobic and resistance exercise also helps in combating certain types of chronic disease, including muscle wasting, osteoporosis, and perhaps even type 2 diabetes.
Let’s explore how different types of exercise, from small adjustments, such as taking the stairs, walking around more to a full-blown structured exercise program can help you to achieve your health and fitness goals.
Ease ways to burn calories at home
Various types of exercises demand varying amounts of energy, for example —walking versus running. If you want to manipulate your body composition, it is important to know the quality and quantity of calories you are eating and drinking, and how many calories you are expending.
Calories are the fuel for body composition as well as mental and physical performance. Our body is remarkable consist of intricate systems from muscles and enzymes to atoms that work in complete unison, and require good-quality fuel to do so.
Exercise and Metabolism
Depending on duration and intensity of any exercise your energy expenditure does remain elevated
(over resting metabolic rate) for some time. Vigorous weight training can increase your metabolic rate for hours after exercise.
If your goal is fat loss, don’t waste too much time on traditional aerobic exercise 3-4 times a week. Research has shown that HIIT exercises result in significant fat loss. Even though high-intensity exercise burns more carbohydrates and lower-intensity exercise burns more fat, it is all about the total number of calories burned.
In other words, higher-intensity exercise might be much more time efficient for weight loss and in body composition improvement.
Non-Exercise Calorie Burn
Small acts of physical activity throughout the day can burn many calories, make you healthier and improve body composition. Simple daily habits such as taking the stairs and carrying shopping bags to your car at the far side of the car park can consciously be altered to improve your health.
Can you adapt your daily routine to add a short walk and taking the stairs as well as a 5-10min exercise routine before breakfast and after work?
Energy Balance and Weight Control
Discover how and exercise might shift your energy balance to favour weight loss or weight gain. Learn what situations impact your calorie burn ways that you might easily fall into a positive energy balance.
Food Intake and Energy Expenditure
To favourable manage your body composition you not only should know about the relationship between food intake and energy expenditure, you have to consider the quality of your food choices as the make a big difference to your weight goals.
Dietary recommendations based on calorie contentment is a good start, they put certain high calorie but nutrient-dense foods like nuts, seeds, and eggs into a high caution list, even though these foods are actually beneficial for weight loss and prevention of weight gain.
Energy balance conditions and weight management
• food calories that you take in match the calories that you expend or burn
• positive energy balance – you eat more calories than expended
• negative energy balance – more energy is expended than consumed
Regardless of our weight goals we need to pay attention to the quality of calories as they cause numerous changes to your body—cellular, metabolically, and hormonally.
Aim for a calorie reduction of around 500 calories per day. An energy deficit of 1000 and more calories a day is not advisable as you will lose muscle – which you don’t want. Furthermore you run the risk of missing out on important nutrients, such as vitamins and minerals, and you would likely see your energy levels drop and your fatigue increase as well as feeling hungry.
For lasting weight loss overtime and improved body composition you need to consider your baseline body composition, age, height, sex, and degree of calorie restriction, and follow a more dynamic curvilinear pattern rather than the traditional linear model.
Calories- Energy Balance and Weight Control
The energy that potentially is converted into useful work once metabolized, or broken down, by your body, is called measured in calories.
Technically, a kilocalorie as you see it on food labels is a unit of heat measurement defined as the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius.
In reality you don’t eat calories; you eat food with different amounts of nutrients. Digestion and absorption rates of nutrients are less than 100 percent in most foods. Some factors that impact how our body uses the food are, how the food is grown, what the animal’s diet contained, and how ripe the food was when harvested, and even how the meal is cooked and prepared.
As the process of determining the calories in foods is probably more extensive than you imagined, the calories listed on food labels are really just approximations.
It is important to remember that the metabolism is constantly changing based on the needs of the individual, re-evaluate your nutrition plan based on performance, body weight, and body composition over time.
Components of Energy Expenditure
- The energy required to maintain the systems of your body at rest is called – Resting metabolic rate.
- The energy required to maintain the systems of your body at rest.
- Energy expended by being active or doing structured exercise.
- Non-exercise and unplanned activity such as tapping your feet or bouncing your knees.
Among the large thermic effect of food, protein-rich foods have the greatest effect on increasing
calorie burn, as they are the most difficult to digest and absorb— this is one reason that added protein in your diet can be helpful for improving body composition.
The daily amount of activity and exercise will determine how much the thermic effect of activity play into your overall energy expenditure.