Welcome to this week’s Five from David

Myths busted to help your 2018 fitness goals

We want to trim the waistline – do diets work?

What is a diet? a special course of foods to which a person restricts themselves, either to lose weight or for medical reasons.

All diets start with results at different rates, but all the studies have shown that after six months, results are the same, and after 12 months no one is sustaining them.  The other down side of dieting is the loss of lean muscle and the reduction in our bone mineral density.

Undertaking only cardio will make we lose weight faster?

Yes, but for the wrong reasons.  Loss of weight comes from some fat (or soft spots) being used but over longer periods it is mainly muscle loss.  After going back onto a normal eating plan, you may put on weight from having a lower metabolism

Will equipment that is quick use and little effort help me?

It’s not the equipment – it’s the diet attached that gives people the temporary results.  These eating plans are usually at the extreme end of the spectrum, with exceptionally low intake of energy, whilst possibly compromising nutrient intake.

If I do weights will I get heavier?

Maybe, but for the right reasons.  You will increase lean muscle for a smaller stronger shape, possibly changing your shape to something you prefer.  It will encourage greater strength and with that comes improved quality of life.  It will also play a major role in Important internal changes that have long benefits to our health.

What exercise recommendations are advocated to achieve results for people?

There are four key terms when it comes to our cardiovascular exercise.  The first two are to do with how hard we work.  The first is moderate intensity (working at a level where you can have a conversation, but need to take deep breaths mid-sentence) and the second, is vigorous intensity (exercising at a level where you cannot hold conversations and are sweating readily).

The third is substantial health changes (slow but regular weight loss and fitness improvements, and general intrinsic health improvements – more general population orientated) in which you would need to be doing 150 minutes of moderate or 75 minutes of vigorous activity, each week.

Lastly is extensive health changes (larger scale, faster changes including weight loss, lean muscle improvement and major intrinsic health improvements) in which you need to be undertaking 300 minutes of moderate or 150 minutes of vigorous exercise, each week.

Resistance training should be twice per week, full body and heavier but controlled for the most effective results.  Usage of exercise that incorporate groups of muscle and joints at the same time is encouraged.

 Your life tip

Be generous.  It does not have to be money, it can be time or some other quality that you have spare.  It helps both the giver and the receiver.

This week’s wise words

“The most difficult thing is the decision to act, the rest is merely tenacity.”

Amelia Earhart

Have a great week and keep healthy in 2018.   David.

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