Back in October, several of my blog posts discussed how following the latest hyped research studies may not lead to the best results. Shortly thereafter, Greg Nuckols of MASS and Stronger By Science came out with a great article on how to determine whether a study’s findings can be trusted or not. It’s a bit dense, but I am linking to it because it is a great read. The Cliff Notes version? Look for three things before thinking about making changes to your nutrition or training based on a new study: replicability, consistency with the weight of prior research, and study design, including size, funding, and timing of when theories were developed.www.strongerbyscience.com/trust-research-findings/
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There is one expression I hear a lot that drives me up a wall: “I worked out so I earned (insert food or beverage choice of dubious nutritional value)”. While calories in and calories out do matter, and the more active you are the more calories you can consume without being in a surplus, the idea that humans need to “earn” their food is anathema to me, particularly when we use that concept to justify eating something that we want but know isn’t the best food choice. If we want to eat something and make a conscious and deliberate choice to eat it, we shouldn’t have to justify it to ourselves.
Instead, I prefer to think of food as fuel. Think about a car for a minute. If you drive a car at a steady average pace under normal conditions, it will burn gas at a certain rate, and you will need to keep refueling it at a certain rate to keep it going. The further or faster you drive it, the more fuel it will use. If you load it up or tow something with it, it will burn fuel at a faster rate and need to be filled up more frequently. If you drive more slowly or for a shorter distance, you need less gas and won’t need to refuel as often.
Grossly oversimplified, the normal human metabolism works in much the same way. If your activity or exertion level increases, you will need more fuel. If either decrease, you need less. In short, on the days where you are lifting, carrying, running, or whatever it is that you enjoy doing for moderate to intense exercise, you will need more fuel.
Let’s go back to the car analogy for a minute. Think of the human body as one of those fancy cars that requires 93 octane or higher gasoline. If you fill it with the wrong octane, the car doesn’t run very well. It will shudder, make funny noises, and generally make its displeasure known. Whole foods are premium gas, and processed or “junk” foods are 87 octane. If you put the right amount of whole foods into your body, your engine purrs. If you put the wrong amount in, or if you put the wrong fuel in, you’re not going to get peak performance. Is it okay to use a different fuel sometimes? Sure, but the more you do it, the worse your performance will be.

Do you want to be strong and active as you age? Do you want to stay in your own home for as long as possible? If you do, are you doing any resistance training? Inactive individuals over the age of thirty lose between three and five percent of their muscle mass per year, resulting in long term problems with daily living activities. Current research shows that adults over the age of forty should incorporate weights into their exercise routine to prevent this long term muscle loss, or sarcopenia. Sarcopenia is one of the primary reasons why individuals are not able to live on their own, but routine weight lifting or use of resistance bands combined with proper protein intake helps slow the rate of muscle loss. In some cases, resistance training and proper nutrition even can help reverse the process of muscle loss. So if you want to be active well into your later years, seek out a resistance training program that fits your lifestyle.

Over the past few weeks, we have taken a quick look at the benefits of high intensity interval training (HIIT) and moderate intensity steady state cardio (MISS). Now you may be asking “Well, what should I be doing?” The answer, as it so often is in nutrition and fitness, is it depends. What does it depend on? There are several things. Your goals, the amount of time you have available, and what you enjoy all play a role. Ideally, there is a place for both in your workout routine, but if you truly are crunched for time, talk to us about your needs and we will help find the right balance for you.

Are you looking to increase your cardiovascular endurance? Look no further than moderate intensity steady state cardio (MISS). Running, rowing, or biking at a slightly elevated heart rate two to three times a week for as little as twenty minutes can make a huge difference in your cardiovascular capacity. All of these activities are also a great way to get outside, connect with nature, and have some time away from our day to day stresses. Be careful to avoid too much MISS if fat loss is your goal, however, as some research has shown a correlation between excessive MISS and stalled fat loss. Have you hit a plateau in your fat loss? We can help you identify if your workouts are helping or hurting your progress.