Fwitter

Your Daily Kcal Needs

2011-04-07T06:39:00.001-07:00

Here we are going to discuss how to calculate our approximate Kcal daily needs.
BMR = basal metabolic rate
Your basal metabolic rate is the amount of kcals you burn at rest – i.e to keep living! Heart pumping/lungs working/temperature controlled etc.
Below is a general simplified method for calculating your approximate BMR
Women BMR= weight (kg) x 22
Men BMR= weight (kg) x 24
Next you need to take into account your activity levels to calculate your daily kcal expenditure. This is known as your PAL (physical activity level) and is used by placing yourself on the following scale:
PAL

Mostly inactive/sedentary mostly sitting = 1.2
Fairly active (walking and exercise 1-2 x week) = 1.3
Moderately active (exercise 2-3 x weekly) = 1.4
Active (exercise hard more than 3 x weekly) = 1.5
Very active (exercise hard daily) = 1.7

Daily kcal expenditure = BMR x PAL

E,g. female 60kg, active
= 60 x 22 = 1320 (BMR)
= 1320 x 1.5
= 1980kcal per day

And that is your total Kcal needs calculated. This is what your body individually requires to maintain it’s weight with your current activity levels.
Energy Balance:

To maintain weight your energy intake and expenditure must be in balance.
You gain weight when you food intake exceeds your energy expenditure,
If you want to lose weight you need to create a deficit in your energy balance. I suggest you look at losing 500-600kcals per day from your food intake. This way you will lose between 1-2lbs of fat a week. I would not suggest trying to lose weight fast than this as it will generally be via an unsustainable method and a greater energy deficit than this will force your body into ‘survival mode’ and cause you to metabolise lean tissue as well as fat.

A Recap And What's To Come…

2011-04-05T06:41:00.001-07:00

So, we have now covered all the firsts steps to starting a work out plan;

you’ve thought about your goals and made them ‘SMART’
from this you’ve considered anabolic and catabolic states
you’ve thought about the order and make up of your cardio and MSE sections
And you’ve applied the principles of training

From here, with regards to session plans, we shall go on to discuss more specific areas of your training, including…

how to train different components of fitness e.g. speed, endurance, strength, flexibility etc
how to train at home
how to train in the gym
breaking down training by muscle group
how to train safely- warm ups/cool downs/injury control
how to improve your posture to maximise your training

…And lots more. So stay tuned and use the comments box to add any requests!

The Principles of Fitness

2011-04-03T14:09:00.001-07:00

The ‘principles of training’ should be used in conjunction with your ‘smart’ goals to tailor your training for what you are aiming for and to make it as functional as possible to you. They are made up using the SPORT FITT acronym;

S – Specificity- training for what? Make your training specific to what you are working towards- if you're training to run a 10km race, row sprints are not for you!
P – Progression- Consider the rate of how you will progress, e.g in intensity/duration. No progression will lead to little/no results, too fast progression can lead to injury etc. Also, always record your progressions so you can monitor them.
O – Overload- making the body work harder. The body needs increased physical demand to improve physical fitness. (see FITT acronym)
R – Reversibility- ‘’if you don’t use it, you lose it’’ any physiological adaption's made through training will revert if they are not sustained and overloaded. e.g. muscle growth occurs at 1/3 of the rate it reverses if its not used.
T – Tedium- if you find training boring it becomes de-motivating and you are less likely to sustain it- leads to reversibility. It must be stimulating!

F – Frequency- consider the number of training sessions per week and the number reps/sets etc within the training sessions.
I – Intensity- how hard are you working? Heart rate level/amount of resistance?
T – Type- what kind of training for the type of fitness your trying to achieve? (see anabolic/catabolic states for example)
T – Time- the duration of your training.

Planning Your MSE Section

2011-04-02T03:43:00.001-07:00

Muscular Strength and Endurance
Resistance training includes any exercise that causes you muscles to contract against and external resistance, with the aim to increase muscular tone/mass/endurance. This external resistance can be in the form of free weights, resistance machines, your own bodyweight, resistance bands or any weighted object used to make your muscles contract.
In simple terms, resistance training works by microscopically tearing muscle fibres for them to be repaired and regenerated, growing back stronger- anabolism. During this regeneration process nutrients as well as testosterone, protein and growth hormone move in to help repair the muscles during the recovery period after MSE training.
Benefits of MSE Training:
+ increase muscle strength and tone
+ increase metabolic rate, helping to maintain weight
+ increase bone strength, reducing risk of osteoporosis
+ can reduce blood pressure
+ maintain muscular strength throughout life- after age of 30 muscle fibre size and type 2 muscle fibre quantity decreases.

Strength Training for Hypertrophy:
Muscular hypertrophy refers to increasing size, so bulking for large muscles. For this type of training you need to be looking higher weights/resistance that cause your muscles to fatigue by around the 6th-8th rep, and this should be done for 2-3 sets. This is a very general overview of reps/sets to start strength training on, and we shall go in to more detail on more specific training methods and plans in the future.
Muscular Endurance Training:
This type of training is aimed more at increasing muscle ‘tone’ and definition without focusing on grain large muscle size. (Again, not to stereotype! But ladies, this is often a popular choice for you when your looking to improve muscle shape and tone without bulking). For this you need to be looking at lower weights/resistance but working the muscles for longer. For example to the point of fatigue setting in more around the 12th-15th rep, for 2-3 sets. Still, this is again a very general overview of reps/sets to start on and we shall look in to more specific plans in the future.

Categories of Muscular Training:
Isotonic
Isotonic contractions create movement by the muscles contracting and shortening.
+ good for movements/actions relative to your sport
+ strengthens your muscles throughout a range of movement
- can cause muscle soreness through stress whilst lengthening
- the strength gains are not evenly distributed throughout the action
Isometric
Isometric training involves contracting the muscle without it shorting, therefore giving no movement. e.g the plank. This should be done as well as isotonic training.
+ develops static strength, e.g used in pushing/pulling/holding up a heavy object
+ they’re quick
+ can be done anywhere
+ no expensive equipment needed
- can cause temporary raises in blood pressure and be risky for those with heart conditions
- the muscles worked only gain strength at the angle it is used during the exercise.
Isokinetic Training
Isokinetic training involves constant speed of muscle contraction throughout the action, as opposed to isotonic contractions where the contraction is usually slower at the start and gets easier as the resistance comes closer to the body.
+ even strength gains throughout range of movement
+ fastest way to increase muscle strength
- very expensive gym equipment

Planning Your Cardio Section

2011-04-01T01:14:00.001-07:00

Now we’re up to what what exercises you are actually going to do. Again we need to think about what you want, what you want to do, when and where.
So, we’ve already discussed the affects of anabolic and catabolic states and so you should have decided whether you are going to put your cardio before, after or on a different day to resistance training.

Let me starting on this by busting a myth that haunts cardio activity- low intensity CV work for long periods of time is NOT the best way to burn fat (stomach fat in particular) working at a higher intensity burns more fat per unit of time. By using higher intensity work you burn the same fat that you would at a lower intensity and then some!
As a rule of thumb you should try and aim to be doing at least 20mins of cardio training 3 times weekly. Government guidelines is 30mins 5 days a week but everyday is the ideal.
Heart rate zones- when thinking about what intensity you are going to work at you should be considering your heart rate. For a healthy asymptomatic individual, there is no reason why you cannot work at at least between 60-70% HHR (heart rate reserve) and the duration you can withstand this at will improve as your fitness improves. If you are already well conditioned you may be able to work at a higher intensity or if you are symptomatic of some kind (high blood pressure, heart condition) you should see a doctor before commencing exercise and then consult a fitness professional to prescribe you lower intensity exercise. Calculating HRR…
HRR= 220 - your age – your resting heart rate
e.g. 65% HHR of 20yr old with 60bpm resting heart rate
= 220- 20- 60 = 140bpm
= 151bpm
From this you can then monitor your heart rate to ensure your working close to your target heart rate by either wearing a heart rate monitor or using the HR sensors on many CV machines in the gym

Interval training is a great way to get fit and burn fat. Recent studies have also shown that interval training is particularly effective at burning belly fat. Its also a popular choice as the variance throughout the work out can make it more interesting and make your workout seem to to go faster, so many people find it more sustainable. The key is picking something you are going to do regularly, correctly and work hard on, so pick something you enjoy.
It may be that you hate the gym, so don't go! You don't need a gym to work out! Do what you enjoy, if that's bike riding: go for a bike ride. If that's walking in the woods: walk in the woods. if its road running: go running.
Cardio training is most effective when you use the larger muscle groups- legs, bum back. So take this into account when you choose your mode of CV. (If in a gym) this may be choosing the rowing machine over a predominantly arm based exercise. But any CV training is better than none and all will be beneficial to you! Below is a list of CV gym equipment you could choose from:
+ treadmills
+ steppers
+ cross trainers/elliptical trainers
+ rowing machines
+ exercise bikes
+ climbers

The Right Training For What You Want!

2011-03-31T11:44:00.001-07:00

Catabolic Vs Anabolic!

After thinking about your fitness goals, then next step is to plan your training plan! Here you need to think about what you want to achieve, how you’re going to achieve it and when. You need to consider the functionality of your training and think about the biology behind it to get the results you want.
Although of course everyone and their personal goals are different and these two goals do overlap, generally you can spilt people into one of two groups when it comes to starting training; the ones that want to build muscle mass and the ones who want to loose fat mass. From this you are instantly talking in terms of catabolism and anabolism.
Anabolism is the construction of molecules from smaller units- i.e. in this case, the building up of tissue, using energy. Catabolism is the opposite- i.e the breakdown of tissue to release energy. Different types of training force our bodies into either anabolic or catabolic states.
To build muscle we want our bodies to be in an anabolic state, promoting the build up of muscle tissue and increase muscle fibre size. For this we need to be doing resistance training (to build muscle size weight should be heavier for 6-8reps and to build muscle endurance 12-15reps) Resistance training releases testosterone in the body which promotes the anabolic state.
To burn fat we want our bodies to be in a catabolic state, breaking down triglycerides and fatty acids the burn off as energy. To do this we need to do cardiovascular training (this can be low or higher intensity but need to be long lasting- over 20mins) When we do CV training our bodies release cortosol which release fatty acids to break down for energy, hence fat burning.
These two metabolic states don’t work together, you are either in a catabolic or anabolic state. The cortosol released in CV work inhibits the anabolic process of testosterone.
So, if you want to improve fitness but also increase muscle mass CV work should be done on a different day to resistance training or at least 6hours after for optimum results. This way you get the health benefits of CV training, including fat burning to increase the definition of you muscles, without it inhibiting the hard work your are doing resistance training to build muscle size.
If you want to burn fat and improve muscle tone without massively increasing muscle bulk, do your cv training before the resistance training within your training session. This way you will get the toning benefit of strength training, but the cortosol inhibiting the action of the testosterone in your body will prevent your muscles gaining bulk- often relative to women (not to generalise!) that want tone but not a masculine shape.

So, before you think about your training sessions, think: what do i want? and so: do I want to be catabolic or anabolic?
Hope this helps!

What's your BMI?

2011-03-31T05:17:00.001-07:00

BMI is a calculation of your body fat based on your height and weight and can be a good indication of where you stand in terms of health brackets. Hydrostatic weighing is the most accurate way to test your body mass index, but I’m assuming most of you reading this don't have a big water tank available to weigh yourself in right now!
Below is a generalised formula for BMI.
Of course it is not totally accurate and does not take into account excessive amounts of muscle weight for example, so wont be good for someone very muscley with low fat, but for the most people will give you a good idea to what group you fall into.

BMI Classification
<18.5                  Underweight
18.6 - 24.9           Healthy
25.0 -29.9           Overweight
>30                     Obese

Obesity- the facts

2011-03-31T04:57:00.001-07:00

Obesity is the accumulation of body fat causing BMI to rise above 30kg/m. Its hugely detrimental to health and is reaching pandemic proportions worldwide.
The UK currently has the 3rd highest obesity rates in the world. 1 in 4 adults are clinically obese and 1 in 10 children. The Department of Health predicts that if nothing is done, by 2050 60% of men and 50% of women in the UK will be obese. Obesity related treatments currently cost the NHS £4.2 billion per year, and we can expect this to double by 2050 in the rise in obesity continues like this.
The risk factors associated with obesity are enormous, but below is a short selection of them to give you a better idea of the range of dangerous conditions it can cause to all areas of health;
-heart disease of many kinds
-high blood pressure and cholesterol
-deep vein thrombosis
-excessive dermatological issues
-strokes
-dementia
-migraines
-MS
- cancer, including breast, ovarian, liver, pancreatic, prostate, kidney, cervical, gallbladder, and more.
-diabetes
-polycystic ovaries
-infertility
-miscarriages
-erectile dysfunction
-renal failure
-sleep disorders
-respiratory problems
-osteoarthritis
-depression and other mental health issues
and so much more.

It is becoming more and more socially acceptable and more of a ‘norm’ to become obese. This is not normal. This is not healthy. This needs to stop.
Although research is being done in to other causes of obesity and new treatments are being developed to treat it all the time, it is undeniable that the majority of the cases of obesity are caused by over-eating and under exercising and that the majority of cases can be treated by eating less and exercising more! This would save so many lives, so many miserable years and so much NHS money that could be used else where! Eating right and exercising more is something we can all do and we all should do to prevent obesity! Everybody knows the obvious benefits of exercise so i wont patronise by repeating them, but look at the list above! Did any of those spring to mind when you thought about the benefits of healthy living? You could help prevent all of the above conditions and so much more whilst looking great and feeling great too!

SMART Goals!

2011-03-30T00:51:00.001-07:00

So, on to the topic of training now. Before you start training you need to think about what your goals are. From here you can make an informed and realistic plan to get you the results you want. This means your goals need to be SMART!

S – Specific (what exactly do you want? e.g. loose 10lbs, to run 5k, be be a size 6 etc)
M – Measurable (able to monitor your progress. e.g. pre/post weighing, circumference measures, timing)
A – achievable (something you are able to do)
R - Realistic (are you like to be able to do it and in said time?)
T – Time Orientated (given a time limit/target)

an example of a smart goal- ‘ i want to loose 6lbs in 6weeks through diet and exercise to go from a size 10 to a size 8.’

Once you have outlined your smart goals your are ready to make your training specific to what you want to achieve- weight loss/weigh gain/fitness gain/muscle bulk etc. It also gives you a time frame to work with to structure your training around. Perhaps most importantly, its also very motivating have realistic and achievable plans set out in front of you that are within reach and specific enough for you to be able to train appropriately for in order to be able to reach them.
This is the first step in your training/diet. Stay tuned and we’ll go on to discuss specific training methods etc for you to get the results you want.

A Good Read…

2011-03-29T14:30:00.001-07:00

A great breakdown of the concept of GI for you,
The New Glucose Revolution, by Jennie Brand Miller
Check it out!

Low GI Recipe

2011-03-29T10:15:00.000-07:00

Yummy cookies in your diet!!?

Banana and Nut Cookies
makes 12

Ingredients:
4 ripe bananas
170g soya flour
60g wholemeal flour
2eggs
3tsp olive oil
1/2 tsp baking powder
25g cashew nuts
30 rasins

Mash all 4 bananas in a small bowl using a fork, then transfer to a larger cooking bowl. If you want to have less washing up you can mash the bananas in the large bowl but you will find it a lot harder work.

Slowly mix the soy and wholemeal flour into the bananas causing the mixture to thicken.

Mix in the eggs and olive oil to form a smooth paste.

Add the cashew nuts and raisins and gently mix them in.

Line two baking trays with baking parchment and lightly grease the surface with a little butter. Using two spoons transfer six large scoops of the mixture onto each baking tray. Cook for 15 minutes in an oven preheated to 190°C/380°F/Gas Mark 5.

The low GI Recipes I have listed here are from http://www.the-gi-diet.org/ where there's plenty more too, but there are also lots of other sites and books full of great Low Gi meals and snacks which are so easy to make and even easier to eat! Enjoy!

Low Fat, Low GI Recipe

2011-03-29T10:08:00.000-07:00

Hey, heres a great tastey dinner idea to tingle the taste buds and keep you fuller for longer!

Chicken and Chicpea Caserole
Serves 4

Ingredients:
3 medium chicken breasts
1 medium red onion
1 large carrot
200g chickpeas
300g sieved tomatoes
1/2tbs bouillon/other stock
5 dashes of tabasco sauce
1 tsp lemon juice
pepper

Chop the onion into 8 sections and break the layers appart as you put them into an ovenproof casserol dish. Peal and cut the carrots into round slices about a quarter of an inch thick.

Cut the chicken breast into small cubes and put into the dish with the carrot and all the other ingredients.

Mix the ingredients together in the dish and then cover with a lid (or foil if you have no lid). Place the dish in an oven pre-heated to 150°C/300°F/Gas Mark 4. Cook for 55 minutes then serve with yogurt.

3 medium sized chicken breasts

1 medium red onion

1 large/2 small carrots

½ of a 15oz/400g can of chickpeas (garbanzo beans)

1¼ cups/200g sweetcorn

1¼ cups/300g passata (sieved tomatoes)
or 14oz/400g can of tomatoes

½ tablespoon bouillon or other stock

5 dashes of tabasco sauce

1 teaspoon lemon juice

pepper

3 medium sized chicken breasts

1 medium red onion

1 large/2 small carrots

½ of a 15oz/400g can of chickpeas (garbanzo beans)

1¼ cups/200g sweetcorn

1¼ cups/300g passata (sieved tomatoes)
or 14oz/400g can of tomatoes

½ tablespoon bouillon or other stock

5 dashes of tabasco sauce

1 teaspoon lemon juice

pepper

Benefits of the GI Diet

2011-03-29T09:57:00.000-07:00

+ high in fibre - can reduce cholesterol levels
+ more sustaining
+ high in essential antioxidants, minerals and vitamins
+ naturally more filling
+ high fruit and veg content
+ involves all food groups

All of these can help to combat; excess weight, low concentration, tiredness, low energy mid afternoon, mood swings, high cholesterol, high blood pressure, heart disease, diabetes, food and alcohol cravings.

Interesting article from MSN...

2011-03-29T02:26:00.001-07:00

The following article was on MSN this morning about 'snacks that fight fat' could be an interesting quick read...

http://style.uk.msn.com/health/photos.aspx?cp-documentid=156666756

GI Diet

2011-03-28T13:33:00.000-07:00

The GI Diet is something I expect I shall talk about quite a lot on Fwitter. As a health and fitness professional, the GI Diet is something I am happy to say to fully advocate! I especially support the GI Diet as it's ideas are easily sustainable to maintain for the rest of your life and it promotes balance including all the food groups. I could probably spend all night talking about it, but I'll hold back for now and give more of a general overview of it for the first Fwitter chat topic!

There are so many different fad diets out there which trend faster than the latest Charlie Sheen quote, but fade even faster! This is because they are unrealistic to maintain, thus give fast results (hence they become the latest craze over night) but as the methods for the fast results are totally unsustainable, they're dropped fast and the results reverse. Examples I am referring to would have to include, the 'cookie diet', shakes diets, the 'baby food diet' and the list could go on and on.
The human body is perfectly designed to maintain a healthy state and weight- if we feed it right! It's what its designed to do and, providing you do this, it comes easy! And yet there seems to be a very definite unrealistic notion between people these days that optimal health/weight is insanely hard to reach and its put on a pedestal as something that's going to take some crazy method to attain. It's not.

One thing that almost all diets that have trended at some point or another throughout time have included (or rather not included!) is the avoidance of one or more types of food group. The key to a healthy diet is balance and avoiding any of the food groups certainly does not adhere to this. Avoiding a food group adds to a diet being less sustainable, convenient, enjoyable and, most importantly, healthy! Each of the food groups serves a purpose within your diet and often in many ways the food groups intertwine with each other in how they work around your body and when, so missing one food group can change the affect that other food groups have on your health.
An example- no carb diets; no/low carb diets were particularly popular in the 90s and were heavily mentioned in the media at the time. A very popular example would be The Atkins Diet. The human body is designed and adapted to use carbohydrates as its primary source of energy. The carbs in diets such as Atkins were usually replaced with higher levels of protein and so the body's then forced to use this as it primary fuel source. When the body is forced to change to metabolise mainly proteins, the body goes into whats known as a state of ketosis. This is when Ketone bodies are released and blood PH levels rise making the body more acidic. As the body works in a fragile balance for optimal function, this increase PH decreases the body's equilibrium and the body reacts to try and return the PH to neutral. In doing this the body attacks alkaline sources to reduce the PH by leaching calcium from the bones. Therefore, long term use of low carb/high protein diets can lead to calcium deficiency related conditions such as osteoporosis which many people do not consider when they take on these diets wanting to lose fat fast.

So, we know now that we should include all the food groups for a balanced diet. But in what quantities? ...
Carbohydrates: 50-55%
Protein: 10-15%
Fat: 30-35%
These are approximate gov guidelines for the 'average' individual, carb content etc may vary for different activity levels in atheletes for example.

As mentioned, the GI Diet does not exclude any food types.
The main concept behind the GI Diet is instead controlling blood sugar levels and trying to keep them constant throughout the day. This involves eating filling foods in regular patterns throughout the day.
What is GI? GI stands for Glycaemic Index and refers the blood glucose response foods give, ranked from high to low. Low GI foods give a slow, steady release of energy and keep us fuller for longer. High GI foods give a very steep, fast energy response which falls very quickly, sending blood sugar and energy levels sky high then causing a 'crash' where they drop suddenly very low making us very hungry and crave more high energy food to get the buzz again fast.
The GI Diet works on the basis of eating low GI foods throughout the day to reduce hunger levels, to help control quantity intake and reduce very high sugar cravings (often leading us to choose unhealthy foods which give a fast energy kick) allowing us instead to have this time to think rationally and choose our meals much more wisely.
The very appealing aspect to this diet is that you don't have to cut anything from your diet! But you will eat less as you are fuller for longer and can concentrate on eating a healthy balanced diet, free of naughty cravings!

Examples of LOW GI foods (good!)
apples,
low fat yogurt,
peanuts,
cherries,
oats,
basmati rice,
eggs,
lentils,
more!
Examples of HIGH GI foods (bad!)
baguettes,
white bread,
chips,
rice cakes,
cornflakes,

The GI Diet can still be very appealing and tasty and not feel like diet food at all! Stay tuned in for more raving on the GI Diet and some seriously yummy low GI recipes!

Intro...

2011-03-28T12:26:00.000-07:00

Welcome to Fwitter! We're blogging about jogging to get #FIT trending!

In the modern world we live in, celebrity culture and social media dominate online 'trending'. The power of internet trends is staggering, first and foremost by the way that it can bond millions of people from all walks of life, from all over the world, in a matter of seconds, all discussing and learning about one topic. This is a tool that cannot be ingnored- especially when it comes to improving health and fitness. By bringing health and fitness topics Fwitter, we can discuss easy and fun ways to improve health and fitness, all through a computer screen by the power of the internet.

Stay tuned in to Fwitter and we'll discuss;
energy levels,
easy fun home exercises,
diet and nutrition tips,
sleep patterns,
everyday tips to improve fitness,
stress levels,
healthy activity ideas,
and so much more!