Tag Archives: pain

Fat Loss, Pain & Metabolism

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Welcome back!

If you’re a regular reader of this blog then it’s a sure bet that you are either looking to take back control of your body or are at least pursuing a leaner, more toned body.

It also means that you know that I believe that reconditioning or at least elevating your metabolism is the keyto achieving this.

Body Weight works well...

There are many definitions of metabolism the one I like is: “Metabolism is the set of chemical reactions that happen in living organisms to sustain life.”

However if you are carrying too much body fat, or want to develop more muscle and become stronger and fitter, not to mention healthier – then simply sustaining life isn’t the goal to aim for.  Just surviving shouldn’t be your standard. Changing how you look & feel, what you eat, how (& how often) you move basically moving past mere survival towards thriving, growing, exceeding, and surpassing – this is a worthy goal.

It is in fact a life goal.

Becoming fitter & leaner is as simple (& as complex) as the fact that the higher level your metabolism functions, the better become your results as far as fat loss and maintaining a slim, trim body. Notice I didn’t say the more efficient your metabolism becomes…(although it will of course do so)…in many ways we want our metabolism to stay somewhat irregular because once your body become efficient at anything homeostasis sets in and your body fights against change…

It is better to think in terms of elevating your metabolism by manipulating the components of it that we can exert influence over. Of course once you’ve achieved your desired fat loss / lean body then keep doing what got you there and create a new metabolic set point – this way you co-opt your body’s desire for homeostasis to work for your goal, not against it…

Metabolism is complex (& simple)

So let’s revisit some of the strategies that you can utilise to make your metabolism work at a higher rate for you…

Human metabolism can be broadly broken down into two parts: catabolism and anabolism. Catabolism is concerned with tearing things down – it is the burning of calories, the digestion of food, the breaking down of body tissues for energy or as a precursor to rebuilding (think sore muscles after a hard work out – for the sake of simplicity the muscle soreness you feel is associated with catabolic processes). It is essential the processes whereby your body fuels your cells with energy by breaking down available fuel sources.

Without the catabolic part of metabolism we would not have the energy to provide the energy to our muscles that is needed to stand, sit, move, breathe and generally create movement. It is often talked about in a negative sense but without catabolism we would just be inert sacks of chemicals & minerals.

The other side of this simplified metabolic coin is Anabolism. The anabolic side of the equation is the building part of our metabolism. Cell repair, muscle, hair, & nail growth are all anabolic processes. Basically anabolism takes energy and uses it to link / bind chemical compounds together to make larger molecules & cells.

In order to use these processes in your quest to become less fat, stronger & healthier you need to maximise both of them. For catabolism this means challenging, regular exercise that causes your muscles & other energy pathways to burn fuel like fat, carbohydrates, and sugars. For anabolism it too means challenging exercise coupled with protein and nutrient rich foods. The more intensely that you

Tabata protocol using KBs works both sets of muscles & burns fat...

train the more your metabolism elevates and more opportunities your body gains to shed fat and gain lean mass.

As we’ve seen intense training is not long duration training and more importantly training that uses protocols like Tabatas or HIIT tend to work a lot of muscles – and this is important for overall fitness, well being and fat loss.

Muscles are the furnaces that burn fat in your body. Muscles are numerous and together they have 2 general roles to play – mobility & stability. You know by now my preference for whole body workouts that use compound movements. Compound movements are important because they not only use the large muscles but they also activate and exercise the stabilising muscles. Stabilising muscles are an often overlooked component of movement & fat loss.

The larger muscles (think quadriceps, deltoids, pecs & lats) are called ‘prime movers’ and allow your body to move with what is called ‘Dynamic Mobility’– which is another way of saying through a full range of motion.

The stabilising muscles tend to be smaller, less obvious (even when developed) and lie deeper in the body & closer to the joints. Their role is to do as their name suggests – to stabilise. Stabiliser muscles like your shoulders rotator cuff, like your deep abdominals, like your infraspinitus and spinal multifidi all work to keep our bodies ‘together’ whilst it moves. Whether walking, pitching a ball, skiing a slope or sitting in a meal these muscles stop the actions of the prime movers from pulling us apart as we move dynamically. They are in use all of the time and as such are major (but oft times unsung) users of energy.

Working both types of muscles is important for another reason – if the Prime Movers become too strong &

Stress releases cortisol - belly fat anyone!!??

overwhelm the stabilising muscles then we begin to collect injuries – often chronic ones. Or if the stabilisers become weak then the Prime Movers have to pull ‘double duty’ and act not just as movers but also as stabilisers. This type of overload can lead to joint dysfunction and pain. Note I mean pain, not the soreness that accompanies a good workout, but deep lasting hurt!

Pain is read by your body as a source of stress and causes it to release stress hormones like cortisol which not only blunts anabolic metabolism but also directs fat storage to the belly area.

Chronic muscle imbalance = Pain = more belly fat.

 So in order to avoid this you’ve got to move often, move intensely, & move well. This means using compound movements (think Olympic style lifts) with activities like sprinting and walking.

To get the most out of your metabolism, both in terms of catabolism & anabolism your training should involve training intensely in a way that is without pain. Chronic Pain will constantly undermine the effectiveness of your workouts and pull your metabolic levels down.

See you next week.

30 Something Reasons to Get in Shape for 30 Something+ Year Olds……

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Hi & Welcome back!!

I have put together a list of what I believe are the most compelling reasons for the over 30’s (not to mention over 40’s or my mob – the over 50’s) to get in shape and stay there.

In shape - but not for most of us mere mortals

Being in shape for me means that I have a low & age appropriate body Fat %, I feel strong and have muscular endurance, that I hold a reasonable cardio endurance, can touch my toes and have a good general flexibility. It is my firm belief that getting better in the these areas will see you able to live and enjoy a fuller life. (You’ll also LBN!!)

So to get or to stay in great shape her are 30 something reasons…

LBN

Let’s clear up LBN – LBN means Look Better Naked. With a lower fat percentage, some muscle and more importantly the confidence that comes with being in shape you can’t help but LBN!

Reduces Cholesterol

Increasing research is showing that this is not the bad boy it has been painted as for the last few decades, but nonetheless too much LDL (Low Density Lipoproteins) is still not a good thing to have going on and regular exercise (especially Interval style – see earlier posts) has been proven to reduce LDL levels whilst increasing HDL ( High Density Lipoproteins) – the good cholesterol.

Not everyone can get in this shape - but we can improve our own!!

You’ll Sleep Better

Lack of sleep increases the release of cortisol and cortisol promotes fat storage especially around your belly. ( no cortisol is not bad – but too much of it is!) Regular challenging exercise helps you get to sleep quicker and to sleep longer and more deeply. It also reduces the release of stress related hormones like cortisol and promotes the release of HGH ( Human growth Hormone) This hormone is often called the ‘Fountain of Youth’ hormone due to its effect on your body’s fat stores ( it cuts them) your lean tissue (you get more muscular) and your over all health.

You’ll feel better about yourself

Just working out regularly and getting in shape makes you feel better about yourself. We can’t all look like Brad Pitt in Troy or Angelina in… (Well ladies insert your favourite here!) but we CAN make of ourselves the best we can. Doing this enables to feel more in control of our lives and being in shape for ourselves will give a confidence boost.

Physical appearance isn’t everything,  but by getting into better shape you’ll look better, and this will improve your confidence.

Your Blood Pressure will reduce

Stress, lack of sleep, poor diet – all contribute to high blood pressure – a recognised killer. Getting in shape not only reduces your blood pressure but can actually prevent it from either re-occurring or taking place in the first place!

Your won’t ache or hurt as much

One of the most common (and in many cases debilitating) complaints of the over 30’s ( & it sharply increases for each 5 year increment above this in the general population) is back pain – usually lower back pain. Years of sitting actually shortens certain muscles & tendons resulting in constant & additional pressure on our lumbar region. General lack of movement and no weight bearing exercise weaken muscles generally. This combines to the dreaded ‘throwing your back out’…

You won't need one of these if you are in shape...

Simply by lifting weights, moving more and sitting less can & does reduce this. Getting in shape with the strength & flexibility can eradicate it completely or at lest reduce it to more manageable levels. A large number of studies show that exercise is an effective treatment for recurrent low back pain.

You’ll suffer fewer injuries

Getting in shape & developing a strong, fit body will see your injury numbers decline severely. Not just back pain, but twisted ankles, stubbed toes, sore shoulders and neck pain – but general aches & pains all decrease the fitter and more in shape that you are.

You’ll be able to stand in the one spot longer (important in supermarkets, cinemas, at parades, in Church or just life in general…

You’ll reduce your chances of getting some types of Cancer

There are a number of studies that show regular exercise and low body fat equal a lesser chance of developing a number of cancers – particularly bowel, colon and breast cancers. In some cases the studies suggest being in shape & regularly exercising reduces some cancer risks by up to 40%.

You’ll have a faster Metabolism (my favourite)

By now you know that this blog is primarily about ways to recondition your metabolism so you shed fat, get fitter and enjoy much better health. I’m not going to labour the point here – by getting in shape will recondition your metabolism meaning that you heal faster and burn calories more efficiently & effectively. A faster metabolism carries a host of health benefits.

You’ll recapture some ‘lost’ Range of Motion

Getting in shape & working out with a strategic program will help you rediscover the joys of being able to

Range of motion - not everyone wants this much, but you can get more...

touch your toes, scratch your back and other many other  lost ranges of motion.

Nowhere else is it truer that if you don’t move it you’ll lose it as in the area of flexibility.

Becoming more flexible reduces joint stiffness, can assist with arthritis pain and also adds to reducing injury occurrence.

Your Functional Strength will improve

Functional strength is one of those terms that has become more of a marketing handle than a real descriptor of a real thing. However true functional strength means that you have the strength & power to do the things you need to each day in your life.

It can be carrying groceries, lifting a child, getting out of a chair, digging a garden bed, riding a bike, painting a ceiling, push starting a car or… you get the idea.

Being in shape improves your quality of life because you have the ability to do the things in your life.

You’ll improve your Insulin Sensitivity

Insulin sensitivity is the degree to which your body (primarily muscles) is able to receive and glucose from your bloodstream. Insulin resistance means that more & more insulin has to be released by the pancreas leading to increased fat storage, or in extreme cases (which are becoming less rare in these days of obesity) a loss of the ability to produce sufficient insulin at all. Yep – dose dependent diabetes…

Being in shape with a more efficient metabolism & lower body fat improves insulin sensitivity and can prevent the development of type 2 (often called adult onset) diabetes.

You can find a few out of the 168 hours each week to get in shape

With 168 hours each and every week we can all find 3 or 4 of these to use to get in and stay in shape. The benefits are too many to ignore and the results too important to miss out on because ‘Dancing with the Stars’ is on.

If you have to, make your workouts an appointment in a diary. Just find the time…

You’ll have a higher desire for Sex

No not enough that you’ll develop sex addiction, but being in shape & LBN certainly raises the sex drive of both males & females.

Part of it is better circulation, part of it is increased body awareness and feeling more in control of your body and a large part of it is improved hormone health. Regardless – getting or being in shape certainly improves the bedroom…

Heart Atack and more diseases either in progress or about to start...

You’ll Decrease your Risk of Heart Disease

Challenging exercise exercises the heart like any other muscle and like any other muscle regular exercise improves the hearts strength & responsiveness to the demands placed on it.

Contractile strength improves and with higher HDL & lower LDL your risk of heart disease drops. A lot.

You’ll get a kick out of exercise

Challenging exercise releases a number of ‘feel good’ hormones (think runners high) that elevate our mood, lift depression, decrease the effects of stress and poor sleep and have been proven to make us happier.

This effect is even more marked when you make at least a part of your exercise program an activity that you love to do. It can be ballroom dancing, squash, tennis, a martial art, yoga – whatever. When you have at least 1 regular activity of your exercise program as something you love you overall enjoy getting & staying in shape more. And you smile more – a lot more.

You’ll likely live longer

Folk who are in shape tend to live longer, have better health and less disease & injury. At the very least they experience a better quality of life.

You’ll develop (rediscover) better balance and Coordination

This sort of ties in with suffering less injuries if you are fit – but if you are in shape & working out regularly your kinaesthetic awareness (your mental awareness of your body’s place in the space around it) improves. You’ll trip less often, bump into less and find that you drop things less often.

Well maybe not this much more balance (unless you want to work for it!!)

Even better – for the older ones of us – you’ll be less likely to fall – and for anyone in their late 50’s on falls is a major health problem …

You’ll reduce your chance of Osteoarthritis

Weight bearing exercise coupled with moving more means stronger bones. Period. Calcium supplements have their place and so does diet but if you want strong bones move some weight and get stronger than you are today.

Your gut will work better

Getting in shape means more efficient processing of the food you eat. It means reduced risk of ‘over 40’s’ diseases such as diverticulitis, gastrointestinal haemorrhage, and inflammatory bowel disease; for everyone else it means a decreased incidence of constipation.

Getting in shape is not just for cosmetic external purposes – a reconditioned metabolism means everything works better.

Your weight will change

Getting in shape means dropping body fat and developing some muscle. Scales don’t count because muscle weighs more than fat, but the mirror, your partner’s reactions and how your clothes fit do.

Your body will use more fat as fuel

Regular exercise tends to improve your body’s ability to use fat as fuel. This is a good thing as is unfit folk our bodies have a tendency to store fat and breakdown muscle for fuel once glucose is depleted.

Even better – unhealthy fat stores like belly rolls and love handles, visceral (internal) fat can not only be prevented but heavily reduced if not wiped out by getting in shape.

You’ll get sick less often

Your entire Immune System will improve...

Being fit means a stronger immune systems and this translates into less illness – fewer colds, quicker recovery from the ‘flu and generally better health.

You’ll focus better

Another truth about moving into the above 30 age bracket – our ability to focus , concentrate and multitask begins to drop. A lot. By your 50’s it can be beginning to become a real issue.

A better supply of oxygen & nutrients to the brain due to improved circulation from regular exercise not only arrests this mental decline, but can on occasion reverse it.

You’ll have loads more energy

Exercising regularly improves your body’s utilisation of food and the performance of its various energy systems. Net result? A real increase in energy levels.

More energy means better quality of life and more engagement in living – to good to miss!!

You’ll reduce the chance of developing Alzheimer’s

Remeber when you had this much energy??!!

Although this is likely tied to improved circulation of oxygen & nutrients to the brain, getting in shape through challenging & regular exercise appears to keep your brain sharper and may reduce the chances of you developing not only Alzheimer’s disease but a number of other dementia type mental disorders.

It may be tied to the improved circulation and the increased amount of mental awareness required to partake of exercise or other physical activities. There is even some talk of the feel good hormones also playing a role…

In any case the research is ongoing but is too good to ignore.

You’ll feel like you are reaching your potential

Being out of shape, fat, flabby and out o breath with no strength means that you cannot possibly be at your best. The world is a nastier place when you are out of shape and your internal landscape can come to resemble your outer one. Not healthy – physically or mentally.

By getting in shape, reconditioning your metabolism and losing ft you transform into you Ver 2.0 – a better version of yourself.

The Greeks used to say ‘Healthy body, Healthy mind’ – and the more we learn about how our bodies work and how they integrate with our emotions and thought process the more correct the Greeks seem to be.

Undertaking a physical transformation will improve your mental, emotional, and spiritual state; and upgrade your quality of life.

From the appearance of your skin, to your overall body shape, to how well your metabolism works, how you think or shrug off illness – just about every physical attribute you posses gets better when you’re in shape.

Set them up for a better quality of life

You’ll set a good example for your kids (or grandkids, or…)

By taking charge of your shape & fitness and being committed to it you will also help your kids to develop similar habits. Being in shape has so many health benefits that if you can influence by example your children you could literally be reducing the amount of stress, pain & illnesses that they will suffer in their lives. A helluva a good reason to get & stay in shape as far as I am concerned…

(If you like this list and have sedentary friends then shoot them a copy of this blog – it just might get them moving.)

Please leave a comment below and I’ll see you next time…