high intensity vs high volume training

Whatever you goals are, the gym is really not a place to hang out. The idea is simple, you go in, get your workout done, and get out, fast! Now, whether you're looking to build a muscular physique or just lose bodyfat, high intensity training is the key. 

Photo by Bob Meyer in Las Vegas, Nevada

So what exactly is high intensity training?

Here's an analogy I like to use to explain the concept. Imagine you're cruising in your car, at a speed of around 40 mph and keeping engine revs at no more than 3000. Cars with an ecometer will display a rather low fuel consumption driving this way. Now, if you had suddenly kick the revs up to 6000 and reach a speed of 80 mph, the ecometer would show a completely different scenario. The fuel consumption often skyrockets the second you exceed the 3000 rpm mark.  

High intensity training is just like that. So for example, rather than going to the gym and spending an hour just pacing on a treadmill which would keep your heart rate somewhere between 40 - 50% of it's maximum capacity, you target to spend 25 - 35 minutes of fast walking, whereby you elevate your rate heart to around 70 or 80% of it's maximum capacity. You will certainly experience much better results training this way, if your goal is weight loss.

However, the same applies with weight training. Compressing all your energy into a 45 minute intense workout rather than trying to make use of every single machine in the gym over the period of an hour and a half will stimulate much more fat loss and and of course muscle tone.  

Chewing gum for better digestion

Chewing gum is one of those things where timing is everything for it to be beneficial. If you chew gum between meals the excess build up of stomach acid may cause heart burn and stomach discomfort, however having chewing gum straight after a meal may help with digestion.

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Digestion is a process where food is being broken down in the stomach in order for it to be absorbed through the intestine and eventually enter the bloodstream. The way food is broken down in the stomach is by means of hydrochloric acid, potassium chloride and sodium chloride, which together form what is known as gastric acid.

Amongst other steps, chewing stimulates the secretion of gastric acid as well as digestive enzymes, as the body interprets the action as an anticipation of eating. Therefore chewing gum after a meal may prolong the release of both gastric acid and digestive enzymes which can improve digestion. 

Atkins diet doesn't work, and I'll tell you exactly why

The concept of Atkins diet basically is, or rather was, as I believe they've finally decided to change it, practically zero carbohydrates. Meaning that all your meals are made up primarily of just protein and fat. 

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First and foremost you should know that depriving your body of carbohydrates isn't healthy at all. It's not just your skeletal muscles which require the glucose broken down from carbohydrates for energy, but also your brain. 

The problem with a high protein/fat and no carbohydrate diet is that it changes your body's metabolism. Carbohydrates are the preferred source of energy, so your body would be forced to break down fatty acids and protein you ingest in such a way that it can be used as energy. 

Now, aside from health issues with this diet, the weight loss most people experience primarily consists of depleted glycogen and water, rather than bodyfat.  I'll explain. 

Glycogen is energy which the body stores mainly in the liver and muscle cells. Now this storage of energy must be well hydrated. In fact for every 1 gram of glycogen there is around 2.6 grams of water stored with it. 

So on a no carbohydrate diet, such as the Atkins, these glycogen stores are the first to deplete, and therefore you're actually losing more water than anything else.  You will experience some weight reduction, but also a great loss of strength, energy and probably also mood swings. 

It's common knowledge that the same way bodyfat doesn't accumulate overnight you can't expect to lose it in a day. The way to lose bodyfat in a healthy manner which produces lasting results is through a consistent and strict calorie controlled diet over at least 6 to 8 weeks.

Remember your caloric intake must be based on your targeted body weight, and your diet needs to be balanced in this proportion: 55% Carbohydrates, 35% Protein, and 10% Fat, which comes as a byproduct, so you don't need to actually add Fats to your diet.   

Supplement or not to supplement, is that your question?

Another frequent question is whether or not the use supplements is required for a healthy lifestyle, and which supplements are worth using?

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As the name suggests, supplements are an addition to something, in this case we're talking about nutrition.  Therefore, the first thing I will tell you is that no supplement can replace a poor diet, insufficient exercise or rest.

Having said that however, vitamins, minerals, and a few other supplements could help when your diet is lacking in some departments. 

So, for example if your diet is not rich in fruit and vegetables, then perhaps it's worth considering a good vitamin and mineral supplement to reach your body's daily requirements. If you're a vegetarian or a vegan, then chances are your protein intake is on the low side, and that's where a protein supplement can be useful.  Make sure to never exceed the recommended dosage, as this is not a case of more is better. In fact studies have shown that excess vitamins and minerals can have a reverse effect.

The recommended daily allowance (RDA) depends on gender, age and body-weight, however you'll find an RDA on the label of each FDA approved vitamin, mineral and any other supplement, which you can use as a guideline. These are always within safe parameters, so unless you've done some research I would suggest going slightly lower than what's recommended on the label and increasing the dosage gradually.

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If you recently walked into a health store you'll most likely be overwhelmed by the amount of supplements available today. Now although most stores have very clear sections indicating what each of their supplements are used for, I don't suggest you just enter and browse the shelves unless you know exactly what you need. The reason is that you will find many variations or even combinations of the same thing, so it's important to understand their functions. Here are just three basic supplements which I believe could be of benefit to almost anyone.   

1. B complex vitamins primarily aid in the metabolism of carbohydrates and generation of energy.

2. Vitamin C is a powerful anti-oxidant which supports the immune system.

3. Cod liver oil contains high levels of Omega-3 fatty acids, which lowers cholesterol and helps to prevent arthritis amongst other benefits. Cod liver oil also contains vitamins A (also supports the immune system and sight) and D (which assists in the digestion of minerals).   

Running on empty. . . more fat loss or just a myth? Here's the truth on fasted cardio

As the the word suggests 'breakfast' is a way to 'break the fasting' which occurs while we're sleeping. So what if you had to skip this meal and go straight onto the treadmill, cross-trainer or perform any other exercise for that matter? Would you burn more fat?

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Well, in theory one could argue that since glycogen stores and insulin levels are at their lowest first thing in the morning the body would have to tap into those fat stores for energy.

Unfortunately it doesn't quite work that way, and I'll explain why. When glycogen stores are low the body is not selective as to what it converts into energy. This means that also protein, which is basically what your muscles are made up of, may be converted into glycogen for energy. 

So the problem with 'fasted cardio' as it's often referred to, is not just that you don't necessarily lose more body-fat, but muscle mass and strength can be lost in the process, leaving you feeling weak. That is of course if you exercise the natural way. Again, I will expand on this. 

It's important to know the facts, as there's plenty of information out there but I feel very little is complete and totally honest. Performance enhancing drugs which are widely used in almost all sports today, have what is called an 'Anti-catabolic effect' which means they reduce the rate at which protein is broken down in the body. This allows athletes for example to exercise for longer stretches of time in order to improve their performance and not sacrifice any hard earned muscle and strength. In a similar manner some people use such drugs in conjunction with 'fasted cardio' to maintain more muscle mass and strength while shedding away body-fat.  

I don't encourage the use of such drugs, even fat burning supplements containing high doses of caffeine (or Guarana) are not always a good idea. The way to obtain results which will last is a consistent low calorie, balanced diet coupled with an intense regular exercise regime. So rather than running on empty, I recommend always having a light breakfast before, even just 30 grams of wholegrain cereal with some skimmed milk. Also, make sure to wait for at least an hour before exercise.

Why fitness is a spiritual journey

Most people's focus these days seems to be so much on all the material things that surround us. The place they live in, the cars they drive, the cloths they wear and so on. In the process they are forgetting what's really fundamental, like being in good health, feeling confident and keeping a positive outlook at all times. The reason this happens is because they disconnect from reality and are no longer in tune with their body.  

Photo by Uwe Grosse in Garden City, Michigan

 

Fitness is all about well-being, both physically and mentally. The focus is entirely on the body and mind, and that's the way it's supposed to be. 

Exercising regularly and eating nutritious food strengthens the muscles and cardiovascular system. It also sustains and improves health and appearance. Not only that, but the release of endorphins through exercise is proven to elevate moods, which leads to much more productive days and a positive attitude. 

There's nothing like caring for your own body, you become enlightened and fully aware that your health is all you really have. Like with meditation and yoga, fitness helps you connect with the body, mind and soul. So it's not just a quest to a more aesthetically pleasant appearance, but a truly spiritual journey.

Splash your way to fitness this summer

If you're not a huge fan of the summer heat, you might want to consider the health and fitness benefits of swimming before ditching the idea of a day at the bea

 

Photo by Jason Mangion in Mgarr, Malta

Swimming is what we call a low impact exercise which makes it suitable not only for all ages but also people who may struggle or experience pain doing other kinds of exercise. Even people with arthritis, knee injuries or lower back pain can benefit from swimming. The reason is that unlike with running, jogging or even walking on land there is no ground impact when you're swimming, which means your joints are not placed under any stress. In fact even if you had to walk or run in the water there is still a lot less impact.

Something else which is worth taking note of is that swimming allows you to burn plenty of calories. Depending on how efficiently you swim you could burn up to 600 calories in an hour, which is more than running, walking or cycling for example. In terms of health, swimming is known to improve cardiorespiratory fitness, which means your body becomes more efficient at supplying oxygen to  the muscles. 

Last but not least, swimming is a great way to cool off,  it's relaxing and fun, which all contribute to your well-being.