What’s the best exercise?

How can I get in shape and what’s the best exercise?

In the zone

You may be thinking about getting in shape and wondering about how to go about it. Perhaps your New Year’s resolution stalled and you’re still getting your act together. There are a number of considerations about how you tackle the issue of getting in shape and there is an array of advice out there which may have left you overloaded and paralysed by inaction.

My preference is to keep things as simple as possible. When it comes to getting in shape there is one rule to bear in mind. ‘Run a calorie deficit’. If you’re expending more calories than you are consuming then eventually you’ll lose weight. You need to keep in mind what you’re eating nutritonally in order to improve your body composition in combination with exercise. Whilst you may lose weight on a calorie restriction diet you don’t want to lose valuable muscle in the process. That’s why body composition and bodyfat percentage is the key indicator to observe.

Measuring your initial bodyfat percentage needs equipment but Boots the chemist has in-store scales which when you grip the handles will measure your bodyfat percentage. It’s crude and not the best option but nevertheless you’ll have a starting point and you can also see your total weight in kilos or pounds as well as Body Mass Index.

Ideally, the equipment to measure bodyfat percentage should also give an indication of muscle mass or ratio of fat to muscle. This can be achieved by visiting a nutritionist or some gyms have installed better measuring equipment than what you’d find in a Boots store and more wide-ranging metrics.

Set a goal. You may have a target weight you want to reach but overarching this is the bodyfat percentage measure. You want this to decrease and you may find when you get there you weigh more than your goal weight but your body composition has improved because you’ve gained lean muscle. Lean muscle has a very metabolic quality. It burns calories whether you are exercising or not all-day and all-night long. If you can increase your lean muscle then you’re well on the way to getting good weight loss results and improving your bodyshape.

So what exercise should you do? – Cardio or weight training? Ideally both; regularly, although if you have a preference for one over the other, as long as your exercising regularly and eating healthily you’ll shape up. The advantage of weight-bearing exercise is that you’ll get stronger, be able to lift more, improve your core strength, increase your lean muscle and sculpt your body to a desirable shape. Cardio exercise alone will improve your heart health and combined with interval training will burn fat and boost endurance. The consensus now is that you need both forms of exercise in your regime.

So what weight bearing exercise should I do? I’d recommend starting with compound weight bearing exercises. These are exercises which work a number of muscle groups at once. So think barbell chest press, barbell shoulder press, bent-over-rows and squats. Even if you limited your workout regime to these 4 exercises you’ll get off to a good start and I recommend 2 to 3 sets done in a circuit fashion with little rest between exercises but rest for a short while at the end of the round or circuit. This means your are incorporating an element of cardiovascular training in your weight bearing workouts and will torch more calories rather than having long periods of rest between exercise. Ideally, on the last set or circuit if you want to, then you could push to exercise ‘failure’. This is where you reach a limit to the number of repetitions you can perform and so tear and recruit as many muscle fibres as possible in order form them to repair when you rest and grow larger.

Between compound weight training, try and add some cardiovascualr work. Alternate between intensities such as long walking, interval training which can be quite intense but burns a lot of calories however is only done for a short period which means it’s an efficient workout and you can fit it in if you’re busy.

On a nutrition front, try to have protein at every meal. Following a moderately ketogenic diet helps where you limit the amount of carbohyrate and compensate by eating proteins, healthy fats and some carbohydrate. See if you can make clever carbohydrate swaps such as sweet potato instead of ordinary potato – and if you are going to have carboyhydrate then choose wholegrain or wholemeal. Beans of most variety are a good source of energy and contain a decent level of protein. Lentil varieties are also a good food source and provide slow-release energy and promote even blood sugar levels.

In summary; a ketonogenic nutrition programme, healthy foods a combination of cardiovascular and weight bearing exercises will set you on the road to improving your bodyshape and body composition. A final word about exercise length. You should avoid prolonged torturous workouts. A compound exercise wholebody regime could be done in about 20 – 30 minutes two or three times a week supplemented with some decent amounts of walking or stairclimbing. It needn’t be so difficult that a. You never start or b. You are put off repeating it. Once you build the habits it should be self-sustaining, and if you fall of the wagon, don’t worry but restart as soon as possible. It’s normal to have setbacks or low motivation but re-commit and you’ll be on the way to getting the bodyshape you desire.

Benefits of Intermittent Fasting

Intermittent fasting

You may have heard of ‘intermittent fasting’. It has become quite vogue. Essentially, it involves periods of food restriction. One of the most popular intermittment fasting protocols is known as the ‘5:2 diet’ put forward by Dr.Michael Mosley in a book entitled the same.

His principal is to eat as you normally would for 5 days in every 7 with two of those days only eating up to 500 calorie meals. Quite cultish, the 5:2 diet inspired a mass-following with legions of fans swearing by its weight loss effectiveness.

Indeed, a close friend of mine has experiment with 5:2 and according to him he’s seen pounds drop off.

The reality according to him is you need to be disciplined. On the days you are effectively fasting you will crave food and constantly think about food. Although the intensity of this feeling may diminish with practice it is still a very real challenge.

He prefers on his fasting days to eat just one small meal at the end of the day although there are people who will graze at morsels of food throughout the day until they reach their 500 calorie threshold to sate their hunger.

Some people prefer to leave their fasting days for the weekend with the idea that it is easier for them to comply with the program without the pressures of work and with the comfort that it is the weekend.

The risk is non-compliance with the regime. You may give into your hunger and overeat and suffer the setback but the idea on the 5:2 diet is that if you reduce your total weekly intake of food by at least 3500 calories that should equate to about losing a pound of body mass. It’s important to stay hydrated on the 5:2 diet and some people complain of headaches initially.

An alternative to the 5:2 is the ‘6:1’ where you fast on one day only a week which may be more manageable however the results will be less dramatic or it will take longer time to reduce your weight.

Another alternative is to try the 16:8 where in a given 24 hour day you have a 8 hour window only to eat food. Individuals following this protocol tend to eat just 2 meals a day usually staggered at strategic times during the day. The idea being you’re eating less calories from 2 meals than you would with 3. However when you do eat, it’s important to be mindful of portion size, and good quality wholesome ingredients that make up your food. A recommendation by fitness professionals is to eat a meaningful amount of protein with your meals as this will leave you feeling more satisfied and contribute to greater saitey.

Whether you choose to undertake intermittment fasting is up to you but you should always speak to a health professional before undertaking such a regime especially if you have any health conditions or take any medications for ailments.

#Brainfood recipe of the week

Healthy low-calorie iron-rich omega-3 rich salad.

Ingredients:

2 x beatroots roughly chopped

Rocket lettuce

Few cubes for full-fat French cheese

One-mackeral fillet torn into pieces

Half an avocado sliced

Drizzle of balsmic di Modena vinegar

Drizzle of Extra virgin olive oil

Few grinds of Himlayan seasalt

Few grinds of black pepper

Prepare a bed of rocket lettuce on a plate. Scatter the remaining ingredients over the bed of rocket. Splash some balsmic vinegar and drizzle of extra virgin olive oil with a few grinds of seasoning. Prep time about 7 minutes and voila! Sumptous nutritious brainfood to keep you going through your working day.

#mackrel#beetroot#rocketcombo#brainfoodslad
#brainfood salad #fastprep

Mental health is not cut and dry

Mental health is complex.

I have been to some dark dark places in my mind. I have travelled to the centre of a black hole of depression right into the heart of its singularity from which no light escapes. If it wasn’t a phonecall to my friend Steve at the critical time then it could have been oh so different. He saved my life (and I had saved his – a few years back).

It’s a different experience for different people and affects people in differing degrees and profundity. The medical protocols can have quite an impact but the aim of any practitioner is to support independence and freedom of living, management of the condition and functional wellbeing.

Often, those who have a mental health issue have accompanying challenges. It is known amongst this cohort they have the highest levels of wanting to work but the lowest levels of in work rates. Issues such as employment, making work work for them, substance abuse, complex family issues and housing needs all burn at the same time in somesort of crucible.

It is added pressure to those who are already stressed and in need. Needless to say a lot of the services have been cut. A lot of the support that exists beyond your GP – who isn’t a specialist – can be hard to travel to, and costly to get there. Across London, there are a patchwork of services and organisations – charities or otherwise doing the best they can to mitigate the problem but provision needs to have more concerted thinking and delivery.

I am fortunate, that in my part of the Borough, services are joined up to a greater degree but when you walk out that door, you walk out alone – and then it hits you. You’re on your own, trying to survive and this is a test of your own leadership to solve. You have to be leader to lead yourself out of what can be a quagmire. And if you can make it, anyone can.

#TimetoTalk #TimetoChange

Samaritans call 116 123 (UK) 116 123 (ROI)
Mind

The Neuroscience of an A-game mindset

You’ve probably seen articles recently about the science of the brain. This is relatively new and recent research thanks to advances in mapping brain activity in response to stimuli. There is much more research being undertaken in this area and it is unfolding all the time.

If you’re a high performer [arent we all these days] then you may be interested in what you can do stay mentally resilient during times of challenge and adversity. If you want to build good habits, change behaviour or stay sharp in our shoccante world then it helps to know a few things about your brain.

There is a concept known as ‘neuro-plasticity’ in cognitive science and behavioural science which postulates that neurons which exist in the brain when ‘wired’ together ‘fire’ together. The notion offers hope if you’re trying to overcome anxiety, combat stress, manage a health condition or conquer an addiction.

The theory goes once you adopt new behaviours these will become ingrained in the brain over time. Easier said than done you might think, and I would agree. The primitive part of the brain is still with us and governs responses towards danger. As you can imagine, this can be a powerful region of the brain and can sometime override all reasoning and arguably can dictate fight, flight or freeze responses.

The relatively newer part of the brain, responsible for reasoning also plays an important role – and at risk of repetition – for obvious reasons. If you need to perform – then be aware of your emotions triggered by your brain response and try to rise above them and use your reasoning faculty.

In my opinion, you can better use your reasoning faculty if you are mindful of your nutrition, sleep and can manage some Mindfulness practice where you accept but view with some non-judgement and detachment your thoughts. The more your practice Mindfulness then the more wired you will be at becoming a dispassionate observer of your thoughts and can more readily chose the appropriate behavioural response by better accessing the reasoning part of the brain. Any strong emotion such as fear or anger can be accepted but laid to one side for what it is.

There is also exciting research happening in our “second brains” and that is our stomach. Research into the gut membrane suggests that by increasing the density of friendly gut flora then this has an influence on mood and wellbeing. You might think, well that’s obvious – but there are individuals out there who swear by it and claim that by looking after the second brain they have beaten anxiety and other mental health conditions as well as look and feel years younger.

This area of neuroscience of brain and gut is cutting edge and more research will follow. If you’d like to find out more then I recommend anything by Dr. Lisa Mosconi, Jeanette Hyde or Hayley Pedrick on Harley Street plus Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry.

[Please note the above is not meant to constitute medical advice. Please seek the advice of a medical professional if in doubt].


gut and brain food
#scrambled #eggs #chilli #mackrel #pickles