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18 | LowcarbDirect Directory - Issue 1 - August 2016 Fitness By John Mason & Exercise New generation thinking? There are so many myths and misconceptions regarding fitness and exercise. Getting toned is one such myth. You either have more or less body fat. You either have more or less muscle. You can't firm up fat! Muscles are either contracted or relaxed; it can't stay in a constant state of tension. Hoping to gain muscle? When people say they want to get fitter, they exercise in a way that uses their cardiovascular system at a level well below its maximum. Your heart is a pump, not a little tiny balloon. It needs filling (not partial filling) with blood, so it can push out oxygenated blood throughout the body. Performing sub maximal sets, in the hope of gaining muscle is akin to repeatedly switching on the kettle, but never letting the water boil. Traditional training 'sucks' Once you realize that fitness is about having energy at your disposal when you need it, then you will realize it’s about mitochondrial proliferation, and greater capillarization. Most traditional training and exercise advice actually 'sucks'. It is a poor protocol for weight loss. It is time consuming and can cause stress on your joints and soft tissues. Too much exercise can also disrupt your hormones, especially stress hormones and even encourage fat storage around the abdomen. Exercising to lose body fat? The longer you exercise, the more your body slows down its metabolism in order to compensate for the extra energy used. This means that you burn fewer calories than you think when you exercise and, more importantly, after you've exercised. If you want to lose body fat, then exercise, whatever kind, is a poor choice. The net calories you expend from 'aerobic' exercise, like jogging, spinning or Zumba can be quickly replaced by eating something! And there is no guarantee that the calories you expend will come from fat stores. They are more likely to come from stored glycogen and muscle breakdown. The only successful way to lose body fat is to persuade your body to use it for energy, instead of sugars and carbs. This is achieved by eating a low carb, healthy fat diet, called a ketogenic diet. Quantum training for greater energy Exercise has numerous benefits. The one which most people say is to get fit. A recent article on this amazing couple in their local newspapers. Gloria Gaynor (second from right), famous American singer, visited John Mason (second from left) for a consultation when she was on a recent tour in the UK. Together with them are friends, Zoe Melvin and Danny Owen. Well, what is being fitter? Being fitter is the body's ability to create energy when you need it. This is achieved by choosing a training protocol that increases the body's ability to produce energy. Quantum Training methods are designed to create greater capillarization (so more oxygenated blood can reach the muscles on demand), and increase the quantity and quality of mitochondria (the body's energy packs) in our cells. The body can then produce, via ATP (adenosine triphosphate) greater energy output. In order to achieve this we perform resistance training exercises at a deliberately slow tempo until the muscles reach momentary failure. One set, that's all per exercise. If you want to exercise efficiently and effectively and improve your health with the correct form of nutrition, then we can help. Read the full article here >> John Mason and Zoe Melvin are nutrition and fitness coaches from Nottingham, Mansfield; Woodhouse and started Ketogenic Generation at www.ketogenicgeneration. co.uk where they advise clients on nutrition and fitness training through a ketogenic lifestyle. Fitness & Exercise
ADVERTORIAL Personal Health Coach:Why Do I Need One? UpForIt (UFI) is a Personal Health Coaching App (www.upforit.co.za), designed especially to facilitate personal health coaches staying in close contact with their clients. We call our unique empowering coaching App – ‘A Coach In A Pocket’. This introductory article takes a look at 5 key benefits of health coaching using the UFI App. Benefit No 1: Setting and achieving my health-related goals. Goal setting is a key element in changing health-related behaviour, and this means having a plan, actioning it and measuring the outcomes. The adage of ‘without a plan, we plan to fail’ is especially true when it comes to lifestyle modification! Benefit No 2: Helping to hold me accountable for making progress in achieving my health-related goals. There is a big difference between nagging and being held accountable with the former having a negative connotation while the latter is all about support. Being held accountable is the fuel of the self-motivation engine. As the science is increasingly showing us, while being overweight or obese may not be your fault, it is almost always down to the choices you make. And that’s what a good health coach aims to do using the UFI App: help you to make informed ongoing supported choices about your health. Benefit No 3: Helping me to achieve more than I can do alone. Anyone who has tried to lose weight, manage their diabetes, high blood pressure etc. knows just how tough this journey is. It’s tough because it is essentially a long and lonely journey. Most of us need someone alongside, as poet Henry van Dyke wrote: “A friend who knows, and dares to say, the brave, sweet words that cheer the way. Where he walks a mile with me”. And your personal health coach is “A friend who…walks a mile with me”. Benefit No 4: Helping me to focus on the results that I want to achieve for my health. Here is the key thing about goals and results: they have to be YOURS and not someone else’s. Your health goals must be IMPORTANT to you and you must be CONFIDENT of achieving them…with some help from your coach and the UFI App, of course! Benefit No 5: Provides me with multifaceted support as well as the tools I need. Research shows that advice giving only works in about 10% of cases. That’s right, advice giving has a whopping 90% failure rate! Your personal health coach has a single mandate: to help you turn this miserable statistic on its head and they do this by being available to support you with the click of a mouse. UpForIt has as its tagline ‘Get Healthy Together’, and to this end we are committed to supporting the UpForIt Personal Health Coach initiative by making the UFI App available to health coaches and to anyone who would like to become a health coach. More information Please visit our website www.upforit.co.za or write to me at askdrhill@lowcarbdirect.net
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