Could you answer these health, fitness and fatloss questions? Part Two

A few weeks ago, I presented my clients with a quiz to test their health and fitness knowledge.  The answers to the first half of the quiz were posted HERE

There were lots of correct answers (of course as i”ve been educating them for years on this stuff) but there were a few questions where there was some confusion.  Lets go over the rest of the questions and the answers:

Can you keep training if you’re injured?

The answer to this is ‘it depends’.  At FitterFaster probably about 40% of our clients have some injury or condition that prevents them from completing a workout exactly as programmed on any given day.

However, they have alternative drills they can perform in most cases and MOST injuries can be worked around. Its best to speak to your coach in consultation with your physical therapist or doctor/specialist to determine if YOU can continue training in any way.

What is the minimum number of high intensity training sessions recommended to produce the best results?

The minimum recommended number of training session each week is 3.  Spacing  your sessions fairly evenly through the week is also important because if you leave too long (more than a couple of days) between sessions, you won’t make good progress.  This especially applies to newer trainees.  People that have been at a higher fitness level for a longer time will be able to hold fitness better with occasional longer spells between training.

The next two questions produced a variety of responses:

Are nuts classed as a fat, protein or carbohydrate food?

The answer is, a fat source.

Yes, they do contain small amounts of protein and carbs too, but are classed as a fat source in the FitterFaster Nutrition Programs.

What about legumes?

These are a high energy carb.  Many answered ‘grain’ but legumes are not grains.

Again, they contain smaller amounts of protein as well, but the carb content is high in comparison.  They are also not an excellent source of protein so additional protein is required in a meal that contains them.

How many high energy carbohydrate serves should you have on  a non-training day and a training day if your goal is fat loss?

One serve on days where you do not train and an additional one for each high-intensity training session lasting approx. 40 mins or more per day.

This confused a lot of clients, many of whom answered ‘none’ for non-training days. For most people, it is important to have some high energy carbs each day.

Give 3 examples of one high energy carbohydrate serve

1 banana

1 slice of any bread

3/4 cup of peas or corn

1 cup cooked pasta

1/2 cup cooked rice

1/3 cup uncooked oats

15-20 grapes

1-2 tablespoons of dried fruit

100g flavoured yoghurt

1/2 cup legumes

1 medium potato of any type including sweet potato

Are all examples of ONE serve of High Energy Carbs

If you don’t want to bother with good nutrition, can’t you just train hard 6-7 times per week and get good results?

NO!!!!!

I will answer the last few questions in my next post.  Keep an eye out and don’t forget to check the answers from the first part of the quiz HERE

 


Answers to Confusing Health, Fitness & Fat Loss Questions

questions

Recently at FitterFaster I sent out a quiz to clients to see how much they have learnt/or know about healthy eating, training and just generally being healthier.

I was quite surprised by some of the answers, both with the knowledge you all displayed and also at the common confusion about a few  of the questions.

Hence, this blog post.  I’ll provide the answers to some of the 25 questions and follow up with the rest in further posts.

How many hours of sleep should you aim for on average?

7-8 hours.

How many serves of protein should you aim to eat per day on a ‘perfect’ day.

Female  – 5

Males – 8

A serving being approx. 25g of protein.  Or approx. 100-120g of any lean red or white meat, 2 eggs, 100g of low fat cottage cheese etc

What should all of your meals contain?

Protein and Carbs was the correct answer.  This is assuming you’re following the FitterFaster Precision Nutrition Program and are eating 5 meals/snacks per day with an optional 6th one for males.

There was a variety of answers to this one, with lots stating Protein, Carbs and Fats.  I recommend adding a serve of healthy fats to  just 2-3 meals or snacks per day. Although we do require healthy fats every day, eating too much fat, even if its healthy will result in weight gain or inability to lose excess body fat, just like with any other macronutrient.

With the recent obsession with ‘Paleo’, this has become a common error and usually means a lack of results.    While eating a Paleo based diet is highly recommended.  (The FFPNP could pretty much be described as Paleo with a couple of adjustments)

Just because something is ‘healthy’ doesnt mean you can eat too much of it.

What’s the best oil to cook with?

Coconut oil for most uses.  Other healthy oils are better for use in dressings etc as they lose their health benefits or are degraded by overheating.

List 3 things you could do to stop yourself from eating everything in sight when having cravings.

There are many, many ‘correct’ answers to this question.  I’ve listed some of your ideas and some of mine below:

  • Have a coffee instead
  • Make a healthy snack that is part of your nutrition plan and eat it now, even if you’re not supposed to have your meal yet
  • Get busy.  Go outside, clean, go for a walk, visit a friend, hang out the washing, etc.  There are heaps of ways to get busy and distract yourself.
  • Do a workout.  This could be a full training session, or just 5-10 minutes of activity to get you over your craving
  • Have a herbal tea

What are the best indicators that your fat loss program is working?

The choices listed were:

  • Body weight going down
  • Tape Measure
  • Clothes fitting better
  • Comments from friends or family
  • More energy
  • Feeling fitter and able to do more
  • Less headaches
  • Sleeping better

There were lots of varieties of answers for this one.  The correct answer was all of them, except the first one.

Scale weight is not a good indicator of your program working.  Especially if its not moving.  I’ve done so many assessments this week where clients were disappointed that the scales had only moved by 1-3 kg.  Yet, after a full assessment, measurements and body fat percentage had moved considerably.  Relying on the scales alone is not a good idea.

How do you determine how much training you should do each week?

There were once again a variety of answers and most of them were spot on.  You should determine your training frequency by your recovery and your goals.  You should be getting enough sleep and eating properly before in increasing to more than 3 sessions per week.

What are some signs of overtraining or under-recovery?

This leads from the prior question.

A variety of choices was given and are listed below:

  • Sleeping really well
  • Lack of energy
  • Trouble sleeping
  • Extra hungry
  • Lack of hunger
  • Getting sick often
  • Headaches or other flu like symptoms
  • Ongoing niggling injuries
  • Unable to shift bodyfat

All of the above answers are correct except the first.  You could be extra hungry or lose your appetite.  You may have trouble falling asleep or staying asleep.  You may get sick more often or have niggling injuries that wont go away or keep recurring.

If you had to choose one supplement to recommend to the average person wanting to lose body fat and improve their health, what would it be?

The correct answer is fish oils or another Omega 3 supplement.

Quite a few answered ‘protein powder’ but this is incorrect.  You do not need a protein supplement to improve health or lose weight.   A protein supplement is simply a source of protein and has no health benefits or fat loss benefits(unless you are under consuming protein)

I hope this helps you with some of the confusing questions.  Keep an eye out for more answers in another post soon


Dangerous oils and sugars

There’s so much new research (and old stuff that was ignored coming to light) that is teaching us about the good and bad effects different foods and components of foods have on our bodies.

To date, nutritional information has been confusing, misleading and contradictory.  That is mostly because parts of studies or findings are taken out of context and blown out of proportion by the media.  If anyone actually took the time to read studies that are quoted by the media, most times, they’d see that the findings were not at all what the media is saying.

But boring, uninteresting facts don’t sell papers and magazines.  And it is hard to promote a miracle product when the science doesn’t support it.

So marketers, promoters and the general media (and anyone else with a product to sell) will pull sentences and ‘facts’ out of studies (and even totally contradict the study) if it helps them to market their product.  Even if what they are saying is totally false.

Today I’m discussing two things you need to avoid as much as possible, or even eliminate from your diet if you can.

One is a sugar and one is a fat.  So here we go.  Bare in mind, I’m not selling a solution to these, I have no product to replace them and I have no vested interest in you eliminating them, besides the fact that I want to help you to improve your health.

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Fructose

Here’s a short list of SOME of the ways fructose will destroy your body:

  • It rots your teeth
  • It makes you fat (in more ways than just excess calories)
  • It can create high blood pressure
  • It can destroy brain cells
  • It feeds cancer
  • It can increase depression and anxiety
  • It destroys your liver and messes with your kidneys
  • And more.  It has no health benefits and is not essential for you body

In short, fructose begins a series of diseases caused by the fact that fructose is turned into fat in your liver.  This can lead to type 2 diabetes, polycystic ovary syndrome, obesity (yes, you get fat), heart disease, liver disease and even Alzheimer’s disease.

Also, due to the uric acid created when the fructose is turned into fat it also causes gout, high blood pressure and kidney disease to name a few.

If you’d like more information about this, 2 great reads are by David Gillespie: Sweet Poison and Eat Real Food. Take a look at these easy to read books.  They’ll explain a lot and reference studies too.

In the meantime, remember that all the things that fructose does to your body can be reversed.  So that’s good news.

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Polyunsaturated Fats

Unfortunately, this is not true with the conditions and diseases caused consumption of polyunsaturated fats.    These are largely permanent!

Some of the ways polyunsaturated fats can cause harm are:

  • Cause cancer
  • Contribute to making you blind
  • Can contribute to Parkinsons Disease
  • Increase osteoporosis
  • Major cause of allergies and asthma
  • Give you rheumatoid arthritis and other autoimmune diseases
  • Help fructose to cause heart disease

The David Gillespie book Eat Real Food also explains this in detail; the why and the how.

What foods contain fructose and polyunsaturated oils?

Here’s a list of foods to avoid:

  • Dried Fruit
  • Margarine
  • Fruit Juices
  • Vegetable Juices
  • Jams and honey
  • Tomato and BBQ sauce (and similar)
  • Lollies and yep, chocolate
  • Flavoured waters
  • Flavoured yoghurts
  • Pre-mixed spirits and ciders
  • Vegetable/seed oils
  • Ice cream
  • Cakes and sweet biscuits
  • Most breakfast cereals (including the ‘health section’ ones)
  • Soft drinks
  • Marinated meats/fish/chicken
  • Marinades
  • Most premade jars of pasta or other sauces

Wow, that’s a large list and for lots of you, may have just drastically reduced your grocery bill.

You should also reduce your use of artificial sweeteners too.  In fact, cut them out all together.

What can I eat then?

  • Meat, chicken and fish
  • Seafood (not crumbed or battered)
  • Eggs
  • Whole fruit, especially berries
  • Whole nuts and some seeds (keep seed consumption low)
  • Vegetables of all kinds including all types of potatoes for those going to ask.
  • Unsweetened and unflavoured greek or natural yoghurt
  • Water
  • Real butter and coconut oil
  • Oats – whole rolled – not flavoured varieties

For a comprehensive list of foods that you can eat, fill out your details below

And don’t forget to check out those books. They’re both an easy read with lots of information written in an easy to understand format complete with study references.

 


Reality Check – You’re Probably Fat

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As a population, we are getting bigger and bigger, heavier and heavier. Yep, that’s you and me and our families. That’s US, not someone else. WE ARE the population.

3 out of 5 people are overweight, with another 1 out of 5 being obese. That’s 4 out of 5 people over a healthy weight! In many areas (including my location) the figures are higher. More like 3 out of 5 are obese and 1 is ‘just’ overweight. And we are getting fatter and fatter.

Are you one of the 1 out of 5 that’s a healthy weight? Or one of the 4? How do you know?

If your BMI is over 25, you are overweight (I know BMI is not accurate for a small portion of the population, but it’s easy for you to calculate yourself: BMI CALCULATOR)

For a more accurate measure, you can get your bodyfat tested and know for sure (contact me if you’d like a free Body Composition assessment)

Did you calculate your BMI? If not, click the link and do it now

Under 18.5?

You’re underweight and need a program of training and nutrition designed to help you put lean weight on (and possibly some body fat too) You most likely need some health improvements too, but some of those issues will sort themselves out with a program that combines healthy eating and training NOT designed to burn tonnes of fat, but to increase your lean weight.

Between 18.5 and 24.9?

You have a healthy weight and should concentrate of health and athletic performance – yes, even if you’re not an athlete. Staying in this range won’t just ‘happen’ by itself. You need to concentrate on maintaining/improving your health and being as strong and fit as you can.

25 and over?

You’re overweight!! You should be concentrating your training and nutrition on losing body fat. Increasing strength and muscle are NOT what you should be concentrating on. While an effective fat loss program will increase lean mass and strength if you’re just starting out, these should be secondary goals till you lower your body fat. Yes, you should still resistance train, but most of your focus should be on losing excess body fat and improving your nutrition to lower it as soon as you can.

What’s the big deal? I’m happy with my body

While a healthy self-esteem is fantastic, (and something I hope all my clients achieve sooner rather than later) there are many other reasons to get to a healthy weight range. Your body composition is indicative of your overall health status. (That’s why it’s called HEALTHY weight range)

When I do a body composition assessment, you are given a relative disease risk reading for heart disease, stroke and diabetes. Included in the calculation is your age, your waist to hip ratio and your body fat percentage. People are usually surprised at their increased risk of these diseases simply because of their excess body fat. And if they have a family history of any of these conditions (which is not included in the calculation) their risk can be even higher. Add to that alcohol consumption, smoking and inactivity and the risk increases substantially.

If you’re overweight, sooner or later, you will suffer from problems related to that excess body fat; heart disease, stroke and diabetes are 3 examples. Others are some cancers and joint problems (yep dodgy knees, hips etc) are 2 more.

There are so many different programs and diets and many of them are good. But the one thing that determines your success in any of them is your ability to stick with them for the long term Yep, your compliance and consistency are what counts the most.

Here are some basic tips that you need to follow regardless of which plan or program you decide to follow:

 

CUT OUR JUNK FOOD AND ALCOHOL

What a tip to start. Yes, if you’re overweight and you want to lose that body fat, which you should, you need to stop eating take away (of any kind) and stop drinking alcohol (sorry, it’s bad news for body composition changes, unless you’re trying to get fatter)

TRAIN

An exercise program on its own won’t keep producing fat loss for long. But…….. part of your program should be to improve your health and your athleticism. So you need to move. Depending on your exact health history, your weight and body fat levels and any injuries or other conditions, exercise for you could mean walking, group fitness, boot camps, CrossFit, personal training, gym or exercising at home with an online training program or videos. Of course, my best suggestion for workouts that increase athleticism and decrease body fat are my own at FitterFaster Check out these options (and others) that we have just here in Maryborough.

EAT MORE SALADS AND VEGETABLES

Your mum was right. Veggies are good for you. No, they are great for you. If you’re not eating them, you’re not achieving great health. Adding more veggies and salads to at least your 3 main meals every day will help you to lose body fat, and improve your health without doing anything else. Don’t skip this. You need lots and lots of veggies and salad every day.

There are no magical secrets to losing excess body fat and improving your health. It takes commitment and consistency, especially if you’ve been overweight for some time. It may take longer than you’d like, but that’s okay. If you’re making progress, that’s what counts.

You can start any time at FitterFaster but I am running a 12 week transformation challenge from February 1st 2016. It’s called the Transform Together Project and you can find details here Registrations close on January 23rd

consistency is key


Why You Keep Giving Up Your Exercise Routine

consistency is key

If you’ve ever started on a new fitness kick, you’ve most likely at some stage, also given up.

We’ve all experienced this.  You’re all excited. You buy new gear, you plan it all out and you stick with it religiously for a few days or maybe a few weeks and then you fall off the horse for whatever reason.

It doesn’t mean your ‘bad’ or ‘hopeless’ or whatever else you’ve labelled yourself.  It is hard to start something new and I’ve got lots of ways to make it much more likely that you’ll stick with it and get results.

1. Do Something Other People Are Doing

You probably already know this, but sticking with any new habit is much easier if you’re doing it with someone else.

It could be your partner, your best friend, a work colleague or another relative.  It doesn’t really matter.  Being part of a community of people working towards similar goals works even better.  Having a coach is another way to stick with your new training program.  Whether that be a personal trainer/coach online or in person.

This is why I do group training at FitterFaster.  Even my PeakFit Personal Training sessions are held in small groups.  Turning up to train with the same group of people  builds a camaraderie and a sense of belonging to something bigger.  This is why teams work so successfully.  It’s human nature to work in groups/teams towards something bigger

2. Make The Process The Goal

If you make a goal to be able to run 5km non-stop,be able to lift a certain weight or to lose a certain number of kilos by a set date, you really don’t have total control over that outcome.

What you can control, however, is the PROCESS and HABITS you undertake to achieve your outcome goals.

You can control how much time and effort you put in each day and each week.  All outcome goals are achieved by completing a habit or process over and over again.  Focusing on the outcome and forgetting about the process is a common mistake.

So make process goals such as; I will workout for 10 minutes every day, I will run 4 times per week, I will practice my weight lifting for 3 x 30 minutes each week or I will attend FitForce Mondays, Wednesdays and Fridays etc.

Fitness results magically happen when you focus on doing what you need to do each day rather than on your larger outcome goal.

3. Make the Process Small Enough So You Are Certain You Can Achieve It

Pretty much nothing is too small.

Depending on your current fitness level, you could decide to walk for 10 minutes each day and that could be enough to see results.

More often than not, we simply set out to do more than we realistically may be able to achieve each day or each week.  Promising yourself you’ll run every day is probably unrealistic, especially if you have just started running.

Deciding to attend FitterFaster 5 times per week at the beginning of your fitness journey is unrealistic too.  Even if you’ve rounded up a friend to attend with you and you’re both highly motivated, starting out with such high expectations will most likely result in a failure to complete every session and a high chance you’ll give up quickly.  Not to mention the high risk of injury if you do too much too soon.

Consistency is THE KEY to results

Set small process/habit goals as per the point above.  I want to start running, so I’ll start out by run/walking for 20 minutes 3 times per week and walking for 20 minutes 3 other days.  It’s realistic, is less likely to cause injury and because you’re going to be able to achieve it and tick it off, you’re so much more likely to be in the right ‘success’ head space and stay there.

4. Do It Often Enough To Make It A Habit

While you need to set habit goals that you know  you can achieve, you can’t say something like, I’ll train once per week, surely I can do that.

It’s just not regular enough to become a habit.  For something to become a habit, you need to do it at least, a few times per week, maybe even more often.

Using my example above of attending FitterFaster, while expecting yourself to be able to attend 5 times per week at first, is unrealistic, setting a five-times-per-week training schedule is not.

You may decide to attend FitForce 3 days per week and on the other weekdays, go for a walk, or do a short little workout or stretch at home – just 10 minutes is enough to make doing something a habit.

If you’re starting out on your own at home, you’ll be much more successful in the long term if you decide to workout for 20 minutes 5 days per week, than 3 times per week for 60 minutes.  Even though it’s less time overall.

Once you’ve built your habit (and by this, I mean it’s automatic and you just ‘do it’) then you can increase the time or frequency to see continued improvements.

Remember that being consistent is absolutely the number one key to results when it comes to fitness improvements.

goals

 


Questions and Answers About FitterFaster

If you’re overweight, or your health is not where you’d like it to be,  why is that?

Advertising, convenience of fast food outlets, long work hours, tiredness, lack of knowledge or confusion and lack of energy.  These are just some of the reasons that people justify why they’re carrying around extra fat and are getting sick so often, as well as having no energy most days.
They’re not the real reasons though.

The real reason is because basically they are eating wrong types of food, they are eating too much of it and they’re being lazy. There’s no way around this truth.

We all have the same number of hours in the day, we shop at the same supermarkets, a lot of us have kids, we have jobs and we all have other commitments.

But some people just go day to day complaining about their situation and never try to do anything to change it.

If you’re like this, there must be a reason you decide to stay this way. Because IT IS possible to change your habits and to get the body you want, both in terms of how you look and how you feel.

IT IS possible to turn everything around. And it doesn’t matter if you’ve failed to do so on previous attempts.

YOU CAN CHANGE RIGHT NOW

Often people are resistant to change because they don’t know what is expected of them to make changes.

Realistically, we may know what we need to do. We may be in denial, or be looking for the next magic bullet. But truth being said, YOU ARE THE MAGIC BULLET.

You have the power to change. No one else can make the decision for you and no one else can stop you or do it for you. It’s all up to you.
If you’ve been thinking about coming along to FitterFaster, but are not sure what to expect, here’s a few things I’m asked the most often:

I’m scared, I’m too unfit, I’ve never done anything like this before

Statements like these are the most common thing I hear first up. Whether my initial contact with a new client is via text, email, phone or in person, almost everyone says that they’re scared and/or not fit enough. This is perfectly natural and nothing to worry about. I absolutely guarantee that once you turn up to train, you’ll feel right at home with other clients and the awesome coaches immediately.

Although the drills will be new to you and you may struggle with some components of the workout, we will be with you all the way to make sure that you’re doing everything right and not doing too much too soon.

We have a Rookie program that all new clients follow.  You’ll have lots of extra breaks and rests, do modified drills and learn to do all the exercises properly from the start.

You will absolutely not be expected to do more than you are capable of!

Every other client was a Rookie once, and most can vividly remember their first sessions and how they felt turning up. You’ll find they are all nothing but supportive and they’ll all make you feel welcome and will encourage you at all times.

We have the best bunch of people to train with and you don’t have to compare yourself to any of them and we never will either.

You will always be coached at your own individual level.  We teach technique first, making sure you’re capable of doing all the drills and exercises without risk of injury before pushing you to train harder.  We are very, very strict on this, so rest assured that you’ll be fine right from your very first session.

I don’t want to keep a food journal.

Keeping one is something that most successful weight losers do. And they keep doing it once they reach their ideal weight from time to time. I do it myself approx every 4-6 weeks for a week or two. It keeps me accountable and shows up bad habits that start creeping in. So ultimately it is up to you to keep the journal or not. I highly recommend it, even if it’s just till you get the hang of it and start developing better habits. If you become one of my clients, you’ll need to keep a Food Journal occasionally but not all the time.  Mostly just if you feel like you aren’t getting the results you thought you should

I’m not sure what to expect in terms of what results I’ll get

You will not be cured of your bad habits in a single day or week. These behaviours have been learned over a long period of time so you cannot expect to unlearn them overnight.

We have also had myths and untruths aimed at us from every direction over the past 20 years or so when it comes to nutrition. Most of it comes from the marketing companies whose job it is to convince you why you need their products. These companies do not have your best interests at heart. So while some of the things I’ll teach you may come pretty easy, other stuff may be a struggle or need extra explanation for you.

But that’s okay No matter where you’re starting from or how expansive or limited your knowledge is,  you can and will learn how to get and keep a healthy fit body.

What do you mean about being positive?

You have to have positive expectations about the program.  If you’re questioning everything, you’ll find it hard to make changes.  Of course I will explain everything to you and if you don’t agree, that is fine too.  But I ask that you at least, give my concepts and ideas a good go before saying they won’t work.

Don’t think about what you can’t have, but what you can have and all the great benefits you are going to get when you start changing your habits and making better choices.

There’s no doubt you will have to give up certain things over time.  Some will find some changes harder than others.  If you’re struggling with anything at any time, I ask that you contact me and we can work out a different tactic or try something different first before trying again.

Ask Yourself; How’s that working for me?

As Dr. Phil would say. Has what you have been doing in the past been working for you?

No?

Well stop dwelling on it then or ask yourself why you are so resistant to change.

Maybe the benefits of staying the same outway the benefits of making the changes for you. If some part of you keeps on making up excuses to not change, then maybe there is a reason for that.

Are you doing what you’re doing now because there are benefits?

You need to weigh up the pros and cons of not changing anything and making changes.  Which will you choose?

In the end, I can provide information, I can provide encouragement, I can teach you how to exercise effectively and push you at training if necessary.  I can even provide extra incentives and bonuses but I cannot do it for you.

I am proof that this works. 100’s of clients have proven it works.  Prove that you have what it takes too.

This is huge and you can be part of it. I have a variety of training packages ranging from direct debit unlimited packages to pay up front session packages.

All include full nutrition plan and support. We have 3 different types of training sessions at this stage:

FitForce – Group Personal Training

PeakFit – Personal Training

Box Out  – Cardio fitness based on boxing

Contact me today to get started on achieving and maintaining your best body ever.

I am happy to answer all your questions before you need to make any decisions and can post out an information package for you today.  To get some more info via email, fill out the form on this page “get more training info”

On 23rd January the 12 Week Transform Together Project registrations close.

With the Project commencing on February 1st 2016, its the ideal time to get started.  The kids are back at school, you’re back into your routine, no more excuses.  Go to Transform Together for more info.