‘Physical Priming and Nutrigenics’ Articles
In addition to endurance Vo2 Tests I use the Multi Stage Fitness Test as a measure of lactate threshold ability and improvement with both my Fat Loss Fitness Boot Camps and with Private Clients.
This test unlike the Cooper Test or similar Vo2 endurance testing indirectly ascertains a persons anaerobic power indicating improvements in Lactate Threshold (LT).
When viewed along side data from an endurance test you can quickly see LT ability against aerobic endurance. For example if someone has been training for long durations at lower intensities it is not uncommon to find large variations in the results of the two tests. You can then adapt their training and re-test in 4-6 weeks.
Below are normative values for the MSFT:
Table Reference: Beashel P. et al; The world of sport examined; 1997
Tags: anaerobic threshold, beep test, fitness capacity, fitness testing, lactate threshold, multi stage fitness test, shuttle test, vo2 max, vo2 test
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Well it goes something like this.. person starts exercising and expects drastic weight loss, once they start working out. Whilst they might experience some weight loss as their clothes become loose, the weight scales do not show any real noticeable change. In some cases, the person may actually gain weight, instead of losing it.
So person becomes disheartened and gives up and starts looking for some other method of weight loss. What is the reason behind this phenomenon? This is where most trainers give the explanation that exercises help in muscle building and muscles weigh more than fat. This is not actually true, and the real facts can be misunderstood or misused by the trainers.
FACT: If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound.
WEIGHT LOSS vs. FAT LOSS
The difference between the two is in total volume. Another way to say this is the difference is the amount of space one pound of muscle occupies compared to one pound of fat. One pound of muscle may appear to be the size of an orange; however one pound of fat will be three times the size and look like a lump of jelly.
One pound of muscle and one pound of fat are NOT the same size.
The image above shows what one pound of muscle and the same one pound of fat. As you can see, muscle is smaller in size than an equal weight of fat, when you replace fat with muscle, your body will occupy less space. (i.e., smaller clothes)
So muscle is a denser tissue and thus takes up less space than an equal weight of fat. That’s why it’s possible to lose inches but show little to no change in weight but still lose fat, look great and feel great!
Having more muscle means you have a more desirable body composition, or fat-to-muscle ratio. Your body will look different, smaller, and more toned.
So two people can weigh the same yet look very different. One you might refer to as toned and fit looking, the other as rounded, fatter and unhealthy looking. Yet both are the same weight. Which one are you trying to be?
The fatter person gets fat easier. The other does not. When the fatter person diets their weight yo-yo’s up and down. They don’t keep the fat off. They gain it back faster and easier. He or she has a slower metabolism. He or she is less energetic. They also look fat.
Here’s another image for you… this shows two thighs of the same size side by side.
Even though both the circumferences of the two thighs are the same, the one on the right is much fatter than the other. The one on the left uses more calories than the one on the right.
So Does Muscle Weigh More Than Fat?
No but it looks much bigger! Again, try to visualise this.. if you put 5 lbs of lean muscle into a container next to the same 5lbs of fat – the fat would take up 3 times the space looking 3 times bigger! That’s what your body looks like when it increases fat. For every lb of fat you lose, it will be 3 times smaller than the same loss of muscle (losing muscle has been associated with chronic dieting without appropriate exercise).
Also stored fat does not burn calories unlike stored muscle which requires some 50 calories per day for each 1lb of muscle you maintain. Fat is only useful for burning calories when you carry it around with you (so if you are carrying excess fat, be more active).
Tags: exercise calories, fat burners, fat burning, fat loss, muscle toning, weight loss
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Heart rate training ensures you get the absolute most from your time exercising. This is achieved by monitoring how hard you are working. Most exercisers are unaware of their intensity so a heart rate monitor used correctly will help maximise your time spent training.
Here is a link to an article I have written for JoinJJ.com to help you choose your first heart rate monitor.
Tags: Exercise, exercise intensity, fat burning zone, heart rate monitor, heart rate training
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If you have been taught that working out in the low so called ‘fat burning’ zone is the best way to lose fat exercising… you’ve been deceived! Think about it, why are all those people who are exercising in the ‘fat zone’ not losing weight?
Because it’s a myth!
Here’s how it all started… when we are at rest we burn more fat to carb for energy (our body burns a mixture of glucose and fatty acids for energy throughout the day), and as we exercise the percentage changes. The harder we work, the more carbs we use and the less fat we use. Someone took that to mean that you need to exercise at low intensities to burn fat.
Firstly, I believe any trainer needs to be able to do the math! How are you going to talk sensibly about calories, diets like ‘40/30/30,’ percentages of calories from protein, decoding a food label, or anything else along those lines without getting out your calculator?
Probably the biggest myth in exercise and weight loss is the concept of the so-called ‘fat burning zone’. How many times have you heard an aerobics teacher or a weight loss ‘expert’ talk about slowing down to burn more fat?
Perhaps you’ve seen the fat burning programs on cardio equipment or had your clients ask you how to exercise to burn fat?
Lets look closer at what’s going on here. At rest the average person burns fat to carbs at a rate of about 70/30. Protein is not included here because the body prefers not like to use this for fuel.
Now, as we start exercising the fat percentage goes down in favor of carbs and this continues in line with intensity (the harder you work, the more carbs to fat you burn). At maximum effort you use carbs almost exclusively.
Now can you see where one might mistakenly refer to low intensity/high fat? But, you have to understand that percentages are being confused with absolutes!
For example, would you rather have 10% of $1 million or 95% of $10,000? Well, if you asked me I would take the 10% of the million dollars because it is much more than 95% of ten thousand! It’s the same with fat and total calories:
Take a look at this example:
Two people exercising, they are both have exactly the same statistics except one is exercising at 50% to ‘burn more fat’ and the other at 80% to get fitter:
Lets assume this person is 40 yrs old and has a Vo2 Max of 40 ml.kg.min
First we calculate the heart rates (using HRR):
220-40=180
180-60=120
120*.5=60+60=120 bpm (50% of max)
120*.8=96+60=156 bpm (80% of max)
They both exercise for 30 mins. Here’s the math:
| Duration |
30 Minutes
|
30 Minutes
|
| Exercise Intensity HR (%HRR) |
120 (50%)
|
156 (80%)
|
| Calories per minute |
8
|
12
|
| Calories from FAT |
144
|
154
|
| Calories from CARBS |
96
|
230
|
| TOTAL CALORIES |
240
|
384
|
BUT THAT’S NOT ALL …..
Because the person exercising at the higher intensity will get fitter quicker – lets revisit the same two people 3 months later:
The person exercising at the higher intensity has improved their fitness capacity (Vo2 Max) by approx 10%. The other person who has stayed at the lower ‘fat burning’ intensity has remained at the same fitness level.
Look at the difference between these two people now:
| Duration |
30 Minutes
|
30 Minutes
|
| Exercise Intensity HR (%HRR) |
120 (50%)
|
156 (80%)
|
| Calories per minute |
8
|
14
|
| Calories from FAT |
144
|
190
|
| Calories from CARBS |
96
|
232
|
| TOTAL CALORIES |
240
|
422
|
Not only has this person increased the number of calories they can burn per minute at the same effort but he/she has also increased the percentage of fat burned as their system has become more efficient than before.
The other ‘fat burning zone person’ has made little impact on their fitness capacity because they have not used any overload to enhance performance.
Let me remind you, energy comes from the same pool – CALORIES! At the end of the day, it’s not what mixture you burn but the total calorie deficit you can achieve. Fat loss comes from using more calories than you need and consume.
If at the end of the week, you have created a calorie deficit you will lose weight. And if you have preserved your metabolic rate in the process you will have lost FAT.
Higher intensities increases your basal metabolic rate (BMR) more than lower intensities, thus you will burn more calories 24 hours a day! Plus the good news is that you don’t need to spend hours trying to ‘burn fat in the fat zone’.
You can maximize your efforts in the least amount of time – good news for busy people who want maximum results for less time!
An Exercise Scientist can evaluate exactly how YOU should exercise for maximum weight loss. To gauge how hard someone is working we need to know their heart rate – this is the body’s speedometer!
In addition we need to know the bodies own oxygen uptake (Vo2) to determine actual energy used.
For the best results we must preserve or increase BMR whilst simultaneously removing fat. Weight loss is a Science and can be individually tailored for maximum and more importantly PERMANENT results. .
Anything less is guess work and results will vary according to the systems used and individual body/fitness.
Also See Article: How to shift gears to burn fat!
JJ Armstrong is the Creator of Potentialization Metabolics
Tags: burning FAT, Calories, Exercise, exercise calories, exercise intensity, exercise myths, fat burning, fat burning zone, fitness, vo2 max
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It’s kind of funny that people ask “what do I need to do to improve my health” when so much information is available.
Yet I understand that question BECAUSE there is so much information out there.
But unfortunately a lot of what you see and read are usually companies trying to sell you something. Yes, it is contradictory information at best.
Please don’t be sucked in only to spend money and fail yet again! Check out the following list as markers to better health.
Here are my TOP 5 Prescriptions for Health:
- Don’t Smoke (1200 people die of smoking every day)
- Know Your Numbers!
Check out my post on Metabolic Syndrome and aggressively attack any syndrome X factors in your life. This includes losing excess weight and reducing metabolic risk factors.
- Manage Stress (this is crucial as we find stress is becoming linked to more and more conditions). Pay particular attention to your quality of sleep, getting 6 -8 hours and no more than 9 hours each day.
- Get ACTIVE! Echoed by the National Institute of Aging and many other sources, exercise makes you feel good – plain and simple. If exercise doesn’t make you feel good you are not doing it right for you.
- Minimise Alcohol Consumption. The amount you can consume depends on your size but aim for less than 14 units per week and no more than 4 per session! There are some benefits from small amounts of alcohol verses none at all but the benefit curve is steep and falls sharply when too much is consumed.
So there you are. If you have any questions about this, let me know and I will point you in the right direction as this stuff is crucial to good health and active longevity!
Tags: get active, health, JJ, longevity, manage stress, metabolic syndrome, National Institute of Aging, prescription for health, smoking, syndrome x
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Target 1 TRAINING TO INCREASE YOUR FAT BURNERS
Your fat burning cells are located in your muscle and are often referred to the powerhouse as they combust fat to produce energy. In order to do this it needs oxygen. Oxygen is available only during certain types of exercise which can be determined by a Metabolic Trainer using your heart rates. This in turn will provide you with your ideal heart rate to burn the most fat. This kind of training increases your fat burning cells. We provide you with an exercise plan that increases the size and number of your fat burning cells – this can ONLY be done with a specific form of training which we refer to as your fat reduction zone.
Target 2 TRAINING TO INCREASE YOUR FITNESS CAPACITY
The second element of the plan should deal with increasing your fitness capacity. This will enable you to work harder and burn more calories per minute and obviously increase your performance in anything you do.
The body is very adaptable and as such we need to be constantly challenging it with new training goals to stretch its capacity and therefore your capacity to new and higher rewards. A fit person is a capable person and one that can actively take part instead of ’standing on the sidelines of activity pursuits’
Target 3 TRAINING TO INCREASE YOUR METABOLISM
Dieting can have a drastic effect on your metabolism and fat burning cells. It also turns off your fat burning mechanism by signally the body to save its fat!
So, it is imperative to ensure non of this happens. Otherwise with the wrong plan, you do all that hard work only to find you are losing your ability to burn fat! And you don’t lose any of these fat burning cells and this is most common in dieting, especially diets that reduce your intake to less than your ’survival’ energy requirements. This survival amount is different for everybody and difficult to predicted accurately using any calculations.
We provide the closest estimate by taking into consideration your dieting history, your weight, age and height and use a formula that is used by the medical profession to estimate your survival caloric requirement. However, I also recommend you consider getting your metabolism assessed to provide greater accuracy. So first you should preserve your metabolism. But don’t stop there…. In addition to preservation you should be prescribed exercise that has the potential to increase your muscle mass (depending on your personal physical target). By doing so, you are given the potential to further increase your calories burned i.e. by increasing the amount of your muscle you will have the ability to demand more calories and increase your metabolism.
Target 4 TRAINING TO INCREASE YOUR PHYSICAL ABILITY IN EVERYTHING YOU DO
To round off your training you must include agility, speed and power later on in your training cycle as well as frequent mobility and flexibility goals making your more mobile and less likely to get injured whether doing every day or more physically demanding tasks.
In summary, if you follow these recommendations and get the right professional who understands and can help you meet these goals, you will become a very active, high fat burning, fast and strong, flexible, agile human being – then there is literally no holding you back!!
Author: JJ is the creator of Potentialization Metabolics
Tags: Calories, fat burners, fat burning, fat burning zone, fitness, fitness capacity, metabolism, optimum fat loss, potentialization
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