Dear clients, friends and family.
Looking and feeling your best is a potent combination of exercise and healthy eating. It always has to include both! So here is your next exercise and nutrition tip to get you Looking Hot for the Holidays.
Nutrition Tip: Part of the problem leading to our epidemic rates of obesity and overweightness is people eating past the point of fullness. This will always lead to energy storage and increased body fat levels! So learning to stop eating when you're full is a big step in the right direction. Use the following hunger scale to help guide you.
The Hunger Scale – Learn to use this scale to rate your hunger and fullness
0 – Ravenous, Primal Hunger. I’m so hungry I could die!
1 – Extremely Hungry, dizzy, shaky, faint
2 – Very hungry, irritable, finding it hard to concentrate
3 – Stomach growling
4 – Hungry but not ravenous
5 - Totally comfortable
6 – Feeling like I ate too much
7 - Stomach is stretched/uncomfortable
8 – Very Full/Stuffed
9 – Very Full and Bloated/Overstuffed
10 – So Full it Hurts, Feels like I’m going to explode, Feel sick to my stomach
LEVELS 0-2: Signifies ravenous hunger. This is when you are most likely to overeat. Avoid this stage!
LEVELS 3-4: These are the best times to eat. Your body is saying that it needs food.
LEVELS 5-10: Starting to eat at these levels indicates emotional, not physical hunger.
Eating until you reach level 6 and higher may indicate that you've lost touch with your physical hunger.
Exercise Tip: Incorporate Interval Training into your Workouts. Here's why.
The benefits of higher intensity exercise are as follows:
*Expends more calories per minute
*More efficient – burns more calories in less time
*Most effective method for improving fitness conditioning
*Most effective method for raising anaerobic threshold. Your anaerobic threshold is the stage of exercise where you feel very tired and feel the need to either stop or slow down. You may feel dizzy or nauseous if you stay at this level too long. By incorporating higher intensity activity into your exercise workouts, you raise your anaerobic threshold. This means that you can exercise at a higher intensity before you start to experience those uncomfortable sensations.
*Most effective method for inducing training adaptations. Incorporating this type of training into your program will enable your body to handle the higher intensities more easily. You will find that intensities that used to leave you breathless and fatigued, no longer challenge you anymore. Soon, you will be able to expend more calories per minute compared to when you first started exercise. When people first initiate an exercise program, a comfortable calorie burning level is approximately 5cal/min. Elite athletes can expend more than 20cal/min and sustain it for over 2 hours! As a result, it takes them a lot less time to burn one pound of fat.
*Most effective method for increasing fat mobilization. This means that as you get fitter, you actually get better at burning fat. Inside of your fat cells, you have enzymes called hormone sensitive lipase and lipoprotein lipase. Hormone sensitive lipase, the "good guys", are responsible for releasing fat from a fall cell to be used for energy. Lipoprotein lipase, the "bad guys", are responsible for the uptake of fat from the blood stream into fat cells to be stored. Lipoprotein lipase functions to develop our unwanted bulges. If you have lived a sedentary lifestyle and have eaten a poor diet all your life, you will have a lot of the "bad guys" and they will be very good at their job. You will have fewer "good guys" and they will not be so competent with their responsibilities. The goal is to get more good guys doing their job. But changing the internal chemistry inside of your fat cells may take years. So in the beginning you may not be experiencing results as quickly as you want because you body is actually working against you. But with consistency in your training program, your body will soon start to work for you. Soon you will have increased your ability to mobilize and use fat as a fuel. Training in a high intensity zone will make you fit quick and enable you to enjoy this wonderful training benefit. Soon you will be burning more fat during and after exercise. You will become a fat burning machine!
*Experience a higher EPOC (excess post oxygen consumption). Have you ever wondered why you continue to breathe heavy and sweat after your workout is done? Why doesn't your breathing and body temperature go back to normal immediately? After exercise you consume a greater amount of oxygen to assist your body in recovering from the stress of the workout and the demands it placed on your body. It is important to know that EPOC uses fat as its fuel. At higher intensities, your EPOC is greater translating into a greater caloric and fat expenditure post activity. Although the effects of EPOC are small, if you expended an additional 100 calories post exercise as a result of a high intensity exercise session, within 100 workouts (5 months), you would have burned an extra 10,000 calories or 3 pounds of fat!
*Intervals are the best way to add intensity to a workout by adding brief, high-energy outputs followed by active recovery phases which will avoid fatigue and injury.
Yours in health and fitness,