Sunday, September 17, 2017

GetFitRadio with Innerfight September 11, 2017


I am not sure what that look is from Marcus Smith of innerfight.com but you can be certain it has a lot to do with talking about you and me keeping active.

Click for the podcast.





Here is what we spoke about!

Have a question?

My 13 year old plays football for 2-3 hours a day. Drinks a lot of water throughout. Has lost a lot of weight during the vacations. Is generally healthy.
My question is as vegetarians what should he be really eating and what does he need more? Protein or Fats or what should we watch for?
Pushkar
--
Pushkar Arun +971 55 386 1417


Q. Marcus I have heard James talk about him and the his buddy doing a Marathon, I understand these guys are on the older side of the curve, what type of training are they going to do I am inspired to follow suit but am worried about the commitment.

Q. I can only buy 1 pair of trainers and the choice is crazy huge what should I be looking for in an all purpose-running and gym- shoes?

Q Is skipping really that good for us?



Kids are back to School and the fitness and health questions are rolling in!

Q. Marcus what kind of a strength/cardio mix should I be striving for when helping my daughter with netball training?

-Kids and football (soccer), hockey (ice hockey), cross country running, cycling what are some of the basics they need to be thinking of as they get back to school and back to activity?

-What about PE teachers and PD? Do they ever get in touch?

-Take a week off? How can this be a good thing?

-This is something we talk about a lot but it is worth a repeat. People are back, 100% now, how can they failure proof their realisation they need to be moving and survive more than a month?

-How long do we really need to be exercising at a max heart rate?

-The importance of ME time!

-Juggle the family and fitness and work! Book in your time at the gym on the agenda!!

-SLEEP and its impact on health! This is a great article that puts the fact and the widespread effects in front of us clearly!

-I thought this was an interesting article on calories!


Calories in > calories out = weight gain, while calories in < calories out = weight loss.

Simply put, as long as you are burning more calories (via daily activity and exercise) than you consume, you should be able to lose weight.

A paper released by the Tudor Bompa Institute took a closer look at this theory.
The paper cites three factors that play a role in the "calories out" part of this theory:

Resting energy expenditure, the calories your body burns throughout the day to power your organs, digestive system, brains, and other internal bodily functions.
Physical activity, the calories you burn while at the gym, running, or engaging in any mild, moderate, or vigorous activity.
Diet-induced thermogenesis, also known as the "Thermic Effect of Food", which are the calories required to absorb, transform, and distribute the food you consume.

According to the researchers, there's a chance the theory won't hold water. "In response to reduced energy intake, metabolic adaptation or adaptive thermogenesis occurs, referring to a decrease in energy expenditure." Basically, the body decreases resting energy expenditure (which accounts for 70% of your calorie-burning) as the available energy (provided via the calories in food) also decreases. "For these reasons, the inability to lose weight as diets progress and prevent weight regain is explained by these adaptations."

As one previous study discovered, "an imbalance between energy in and energy out was buffered by body fat stores, resulting in a large proportion of fat stored during daily fluctuations in energy balance."

However, over the course of the paper, other diets—including both the high-fat and high-carb diets—were analyzed for their effectiveness. The manipulation of specific macronutrient intake was cited as being potentially useful for regulating weight gain, but not the most accurate way to predict and encourage weight loss.

The paper closed by agreeing that the "Calories In, Calories Out" (CICO) theory is still the most accurate. To quote:

"WEIGHT GAIN OR LOSS IS NOT PRIMARILY DETERMINED BY VARYING PROPORTIONS OF CARBOHYDRATES AND FAT IN THE DIET, BUT INSTEAD BY THE NUMBER OF CALORIES INGESTED. CHANGES IN ENERGY EXPENDITURE, WHICH METABOLIC PATHWAYS ARE USED AND OTHER CONSIDERATIONS ARE QUITE MODEST WHEN COMPARED WITH CALORIC INTAKE. UNTIL HIGH QUALITY, METABOLIC WARD PRIMARY DATA BECOME AVAILABLE INDICATING OTHERWISE, A CALORIE IS STILL A CALORIE."

There are some, in reaction to this study, who have picked holes in the CICO findings by arguing that are other factors at play, such as your body's hormones, and the macronutrient breakdown were not addressed adequately. Adherents of the ketogenic diet are quite vociferous, as are followers of other low carb diets.


-FIT Body = Fit Brain why there should be PE everyday wherever we work/ go to school…


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