Simple Truth Fitness

Are New Year’s resolutions worth putting in place? I’ll answer this question in today’s Simple Truth Fitness Minute.

Is food logging overkill, a waste of time or even detrimental to your weight-loss goal? I’ll answer this question in today’s Simple Truth Fitness Minute.

Research says long-time weight losers and maintainers do better when they weigh about once a day most or all days of the week. ⚖ According to the National Weight Control Registry, which follows individuals from every walk who have lost substantial weight and kept it off, they weigh themselves "frequently." Frequently translates into most days of the week and for most it's once a day every day. ⚖ Weighing daily can show you daily trends in your body's response to your weight-loss plan rather than relying on one "glorious" day a week to hope with fingers crossed that the scale behaves. What if you weigh yourself only on Mondays? Your Monday weight was 205# then Tue:204.5#, Wed:204#, Thurs:203.5#, Fri:203#, Sat:202.5#, Sun:205#, Mon:205# Welp, I guess you did poorly and didn’t lose any weight this week. Not true. You were doing great and then you had your splurge meal Saturday night and popped up 2.5# of water but since you only weigh once a week you get a discouraging report card on Monday. Weighing once a week doesn’t give a true picture of what’s going on. ⚖ Through education you can become the “scale whisperer” and no longer fear it - ever again. Only through education and understanding can this occur. We fear what we don't understand. If we don't understand why the scale is "misbehaving" it's mysterious and we fear it. Once we have the education we can master the scale and no longer fear it. We understand the science of water-shifts (water fluctuations) and realize we have the power and control to manage it! ⚖ I've got five simple rules for weighing yourself each day. ⚖ 1. Weigh one time a day 2. At the same time 3. In the same place 4. In the same "nude" condition or close to it 5. With the same scale ⚖ To see some of the research about self-weighing and weight loss ➡ https://bit.ly/3g9y3mb ⚖ To learn more about my program and how you can lose the excess weight one more time for the LAST time: WEB: http://Lifestyle180.com FB: https://www.facebook.com/LLUniversity IG: https://www.instagram.com/llu180/

What is the Rockport Walk Test and how can we use it to measure our cardiorespiratory fitness? I'll answer those questions in today's simple truth fitness minute.♥ ⌚For this test you'll need some way to time yourself for your 1-mile walk and a way to get an accurate heart rate at the end. I recommend a heart-rate chest strap for the most accurate reading - much moreso over any of the fitness watches which are notorious for giving erroneous readings. (see Polar models if you've never owned one)

What is health-related physical fitness and why does it matter? I’ll answer these questions in today’s Simple Truth Fitness Minute.

What is flexibility and why is it included as one of the five health-related fitness components? I'll give you these answers in today's Simple Truth Fitness minute (STFM).

Okay, you've had your body fat tested. How much faith should you put in the results? I'll answer this question in today's Simple Truth Fitness minute (STFM).✨See my STFM on why body composition matters http://bit.ly/2pDnUZe -AND- see my other STFM for which body fat test I say is "best." http://bit.ly/34CqTQh✨In no particular order the big five methods are:- Underwater weighing; hydrodensitometry- Skinfold with calipers- Bodpod- DXA; dual energy x-ray absorptiometry- BIA; bioelectrical impedance analysis;✨Regardless of the method all body fat tests are estimates and only as good as the instrument operator, the calibration of the device and whether the recommended testing protocols were followed.✨At the boots on the ground level, if I were you and I wanted to know my body composition for the sake of assessment of health and fitness (a good idea by the way) I'd get a quality home bath scale that also measures body fat. It'll use the BIA method. I'd follow the instructions for getting the most accurate reading (i.e., not right after showering, or right after eating, or right after working out etc). I'd step on it daily at the same time of day in my same condition (nude) for 7 days. I'd see if the numbers are reasonably close and if not I'd eliminate the really high and the really low one. Then I'd average the remaining 5 and call it a day.✨But! If after doing that I was pretty sure something was way off? Like I've got solid six-pack abs and it says I'm 40% body fat? Then I'm going to find a place that offers DXA and get a full scan done. You can search for DXA scan locations here --> http://bit.ly/2Jup8fO✨DXA could still be off depending on a host of factors but it is the research gold standard and it's likely I'll get a relatively accurate reading. Plus, as a bonus, I'll know my bone density and have a more accurate view of my skeletal muscle mass, not just fat-free mass (which includes bone and everything other than fat).✨If I couldn't find a DXA location then I'd probably find an InBody location. Their high-end scales are also BIA based (like the home bath scales) but the sensors are both at the feet AND hands and, at least anecdotally, word-on-the-street, they are more reliable than a home scale. Find an InBody location starting here  --> http://bit.ly/

What are the five methods of checking body fat you should know and which one is best? I'll answer these questions in today's Simple Truth Fitness minute. Here is some more info I couldn't quite fit in my one-minute summary.✨Underwater weighing - Also known as hydrodensitometry. It CAN be very accurate but makes you blow out all your air while under water for 30 seconds. Not fun, easy or cheap and finding a place to do it can be a pain.✨Next, a skinfold test. Using calipers, most often a trainer will measure skinfolds at one or more locations on your body. Skinfold is highly dependent on the skill of the person holding the calipers and also how heavy the test subject is. The more fat you have the less accurate skinfold is likely to be - it's just harder to pull the skin and fat to get an accurate reading.✨Bodpod - with a bodpod you simply sit in an egg-shaped chamber for 5-8 minutes. Using air displacement technology it'll tell you your weight, fat mass, fat-free mass and lung volume.✨DXA - dual energy x-ray absorptiometry is what researchers all use and is considered the gold standard for body composition testing. Dexa is the only method that'll provide fat mass, fat-free mass, and bone density. You do it fully clothed, lying on your back and it takes about 10 minutes. You can search for DXA scan locations here --> http://bit.ly/2Jup8fO✨BIA - or bioelectrical impedance analysis is what most home scales use if they include body fat testing. BIA circulates a small, safe, electric signal throughout the body. BIA is thought to be more accurate when the device provides both sensors in the foot plate and handles you grip. BIA will tell you your water content, fat mass and fat-free mass and it takes just a few minutes. For a good BIA test start with InBody here --> http://bit.ly/2PB4rmz✨Regardless of the method all body fat tests are estimates and only as good as the instrument operator, the calibration of the device and whether the recommended testing protocols were followed.

Body composition, what is it and why does it matter when evaluating fitness? I'll answer these questions in today's simple truth fitness minute (STFM).✨Body fat percentage is superior to body mass index (BMI) for assessing your weight health. BMI is a quick-math calculation, based only on height and weight, that determines whether someone is normal-weight, overweight, obese or morbidly obese. It's good to know your BMI but it's even better to know your body-fat percentage.✨You could be at a "normal" weight but still be too fat due to the loss of muscle (sarcopenia), which is another STFM here --> http://bit.ly/2m38f3f Or you could be considered "overweight" by BMI but actually have a very healthy body fat. Ultimately? IT'S YOUR BODY FAT THAT MATTERS.✨In another Simple Truth Fitness minute I discuss BMI here --> http://bit.ly/2lY8Jra✨In a different STFM I'll discuss the best ways to get your body fat tested but I'll at least mention them here: DXA (dual-energy X-ray absorptiometry) scan is THE gold standard. Second best would be BIA (bio-electrical impedance analysis) but only the kind that has you standing barefoot on a scale AND holding onto sensors with your hands - BOTH.✨You can search for DXA scan locations here --> http://bit.ly/2Jup8fO and for a good BIA test start with InBody here --> http://bit.ly/2PB4rmz

What is muscular fitness and how does it impact quality of life and health? I'll answer these questions in today's Simple Truth Fitness minute.

You might have heard the phrase "Muscle weighs more than fat." But does it? I'll straighten this myth out in today's Simple Truth Fitness minute.

So you're trying to do good by getting in a workout but somewhere along the way you feel sick to your stomach. Why does that happen? I'll give you the answer in today's Simple Truth Fitness minute.

Body mass index (BMI). What is it and why should we care? I'll answer this question in today's simple truth fitness minute.

I don't watch his program. I heard about it from a friend and then the news. So I first watched it entirely because I don't trust any news source (and neither should you, not even mine) to see what he really said. This simple truth fitness minute is my take on the overarching message I got from the 7 minutes he took on this.

Worry is an inborn gift you have. Wow, a gift? Yes, gift. You need worry. Worry has a specific function -- to get you to take SOME ACTION within your control. But the gift of worry is overused by approximately 100% of humans.

Great achievements come from great states of mind. Sounds good. But is it true? I’ll give you the answer in today’s Simple Truth Fitness minute.

I CAN'T jump over a building. That's true. But for so many things in our daily lives it's not a matter of CAN'T. It's WON'T. "I can't seem to get in my veggies." Bull. You WON'T get in your veggies. "I just can't fit in any exercise." Bull. You WON'T fit in exercise. "I can't afford it." Bull. You WON'T afford it.

The keto diet was originally designed not for weight loss, but for epilepsy. In the 1920s, doctors realized that keeping their patients on low-carb diets forced their bodies to use fat as the first-line source of fuel, instead of the usual glucose.

Lactic acid causes exhaustion, the burn you feel in your muscles during high-rep sets, and the pain you feel in your muscles a day or two after a hard workout right? I'll answer this in today's simple truth fitness minute.

I recommend you use your phone's built-in health APP and track your steps every day for a week. See where you are.

The YMCA step test is a submaximal measure of cardiorespiratory fitness (CRF). Submaximal means it won't require a maximal effort to do it. ⚠Don't do this test unless you have clearance from your physician that it's safe to do so.

The Queen's college step test is a submaximal measure of cardiorespiratory fitness (CRF). Submaximal means it won't require a maximal effort to do it. ⚠Don't do this test unless you have clearance from your physician that it's safe to do so.

Cardiorespiratory fitness (CRF) is also referred to as aerobic fitness so CRF and aerobic fitness are synonymous.

This STFM was prompted because I was asked recently about some professional athlete touting his intermittent fasting (IF) plan, that it boosted his testosterone (T). So I went and watched the Youtube video. Yep, it's a world champion athlete who said he was doing IF, that prior to starting it his T was in the 400s (a normal range is 300ish to 1000ish) but after doing IF for however many weeks/months his T went up to over 800.

If you're like me prior to about two days ago, you probably have never even heard the word autophagy. That's okay, no one had heard it prior to 1963 when it was named. 

Why do you want to lose weight and get better fit? "To get healthy." Sorry, I gotta call bullshit. Come on, it is. "To get healthy" is a top answer given when that question is asked. Now, this doesn't mean health isn't ONE of the reasons. It doesn't mean someone's given much thought beyond health as the reason but health is NOT usually the main, REAL reason someone wants to lose fat and get better fit. And I hate to break the news to ya - with rare exception - if health IS the main reason? It's probably not going to work. Why? Health is too generally indescript, it's something that can always be addressed "later" or "tomorrow" or "soon." And it does NOT get the juices flowing. One of the main reasons people go with health is it's a quick, lazy answer OR it's a safe answer OR it's what's on their mind because there really are some health issues going on or ones they are genuninely concerned about avoiding in the future OR some combo of all of the above.  What does a simple truth on vanity have to do with fitness? A lot. It deals with the area of emotional fitness and emotional fitness is the elephant, everything else is the tiny rider on the elephant.  But the bottom line on this? Well, the bottom line I give in today's simple truth fitness minute on the misconception over vanity.

Two questions today: Do we lose muscle as we age? And if we do can we prevent this loss by just being active? I'll be honest, this one was sparked by me reading for the thousandth time someone giving their two cents by telling someone they could keep muscle by all the walking their were doing. 

Exercise or clean eating? Which one matters the most when weight loss is your goal? The research AND real-world experience are in agreement that nutrition beats exercise for most people when they are actively engaged in weight loss. Now, when it comes to weight maintenance? Yes, nutrition is still more important, however, those who engage in at least 150 minutes of moderate to vigorous exercise per week do maintain their weight loss far more than those who don't exercise.  In my 30 years of in-the-trenches work with weight fighters I've observed people struggle FAR more with their emotional fitness related to nutrition than they do physical activity. What this means is the nutrition decisions made are more on par with how a toddler chooses behaviors. "I do what I want in the moment - damn the long term consequences!" This is not to say people are generally immature. No. In every other area of their life they might be the most mature, wise adult we could imagine.So even though I'm talking about nutrition vs exercise in this episode it's really emotional fitness vs exercise because before we eat the wrong things we THINK the wrong things - allowing that temper-tantrum throwing two year old in us to rule the roost. And even this is over-simplified but it'll have to do for now. Until emotional fitness is fully addressed exercise, impacting caloric output, can't even come close to touching nutrition, impacting caloric input, for successful weight loss.

Jason Fung, a medical doctor and author of the Obesity Code, says that a caloric deficit equals no weight loss. Is he right?

How important is gratitude to living a happy, peaceful and content life? Concentration camp survivor Dr. Viktor Frankyl says "To live is to suffer; to survive is to find meaning in the suffering.”Gratitude, is a key to finding meaning in the suffering. Whatever you are proactively grateful for grows stronger. The more you recognize and express gratitude for the things you have, the more things you will have to express gratitude for.ONE MORE THOUGHT: Why include an episode on gratitude? What does this have to do with fitness? Although not as easily measured, emotional fitness, is unquestionably a huge part of being fit. I'd go so far to say that if we aren't at least reasonably, emotionally fit the rest doesn't matter.Gratitude IS the anti-dote to everyday low-level woes and poor-me thinking. From Biblical times onward, every single philosopher and thought leader embraces the power of gratitude for improving our mindset, attitude and abundance, regardless of the amount of material abundance in our lives. It's that important to living a fulfilled and happy life.Thank you for watching. By the way this "Thank you" is a reactive form of gratitude. You did something and I thanked you. It's genuine but still it's reactive. PROactive gratitude can be even more powerful - that is when you give thanks to yourself, someone else, the universe not for what has been done FOR YOU but just for being.

Welcome! Simple Truth Fitness. What is it and why should you care? Simple truth fitness exists to educate you with bite-sized, easily-digested simple truths, about not only what fitness is but how we measure it, why it’s important for everyone, and how we can make strides toward improving it even though we don’t all want the same level of fitness.Thank you for listening.