In the last two weeks I have covered two benefits of time restricted eating that will help you reduce your hunger. The two benefits are reduced decision fatigue and calorie consumption. In part one of this three part series (click here), I wrote about the importance of limiting the amount of decisions you make and how it affects your will power. Time restricted eating reduces the amount of decisions you have to make by having one golden rule: eat for either 8,9,10,11 or 12 hours and fast for the remainder hours. This golden rule of time restriction allows you to have more freedom in your meal choices. You don’t have to weigh your food or count calories, all you have to do is adhere to the eating and fasting window five day a week. Which means you can get crazy on the weekend and have a social life! Well, we can’t get too crazy and stuff our faces until we can’t walk, but we can enjoy a treat here and there. In fact, having a social life and community is imperative if you wish to live a long, healthy life. Let’s face it, we are social creatures and we need human interactions. If we don’t have a sense of community or relationships, we tend to fill that void with food but we'll save that topic for another week.
Caffeine is the most used drug in the world, around 80% of adults consume caffeine on a regular basis (1). But most of us don’t consume caffeine by itself, rather we consume it in the form of coffee, soda, chocolate and energy drinks.
I, like most people, consume the majority of my caffeine from coffee, the black liquid gold that we all love and rely on to power us through our day. And I know I am not alone in this habit, coffee is the most drank beverage in the world. But how many of us actually know how it works? How does coffee make us alert for a couple hours, but soon wears off and sends us running for another cup? The answer lies in the an energy molecule called adenosine.
Have you ever wondered why you fall asleep at night ?
Current science isn’t really sure what makes us fall asleep, but there are some theories that have been proposed in recent years.
For today's blog post, we will focus on one of those theories. The theory is based off the idea that the byproduct of energy makes us fall asleep. To me, this makes perfect sense because I tend to sleep much better on the days when I exercise versus the days I don't. But why does this happen? How does exercise impact our sleep? To understand this mechanism we must take a couple steps back and discuss how the body makes energy. In order for your body to move and work properly the body creates an energy molecule called adenosine triphosphate (ATP). We all remember learning about this molecule called ATP right? The best way to understand how this molecule works is to think of it as a currency. For example, when you go on a walk or have a meeting you are using ATP to move and talk to your co-workers. It is responsible for everything, and without it your body and mind would be useless. But like most things in life, there is a cost to pay and ATP is no different.
I became a personal trainer because from a young age exercise and nutrition gave me a feeling of confidence. Growing up I was insecure, shy and lost. I tried to mask these deficiencies with ego. I portrayed myself as knowing everything, when in reality I knew nothing. I was never the smartest kid, heck I had a speech impediment that followed me throughout my childhood. It wasn't like I couldn't speak or anything, it just made me self conscious about talking in front of others. I was always afraid of mispronouncing a word and embarrassing myself. As a matter of fact, in the 3rd grade, I got called on to read a chapter from my biology book. I remember my stomach sinking when my teacher called my name. I began to read, and everything was going well until I came across the word, “organism”. Instead of saying organism, I pronounced it as “orgasm”. I still remember the teacher’s blank stare on her face. Luckily, most of the kids had no idea what happened so it wasn't too embarrassing, but looking back, it is quite amusing hearing a little kid say the word orgasm.
Handstand: What is one thing you can not live without?
Friends and family. Since moving across the country I have realized the importance of relationships and how much I need them in my life. Be it with clients, friends or family, I thrive on human interaction. Humans are social creatures and it is in our nature to help and be around others. I need others in my life, I need people to rely on me and I need to rely on others.
Over 80 percent of Americans will experience lower back pain at some point in their life (1). In 2008, obesity costed America 147 billion dollars (2) and some websites have reported that the number has climbed to a staggering 192 billions dollars (3) . Based off these numbers, America is overweight and injured. I have seen this firsthand as a trainer. People are weaker than ever and lack the ability to move well. I am sorry to be brash, but it is the truth. We are animals and movement is wired into our dna. Unfortunately, we no longer have to move for food or shelter like our ancestors. Technology is slowly replacing our need to move and is slowly persuading us to be lethargic and do nothing. While humans are wired to move, we are also wired to do nothing. It is important to understand that we will adapt to any environment we live in. Just take a look at the schools from the 1940s and 1960s:
From a very young age I had been training with my Dad on the beach in Seaside Heights, New Jersey. We would run the beach together and push wheelbarrows of concrete up my driveway in hope of me becoming the best athlete possible. I loved this style of training, but when I heard that my friends were lifting weights I felt left out and wanted to switch to weight training. So I started training with my oldest brother, Sean, during the summer leading up to my 8th grade year. I still remember sitting in the bleachers that summer talking to my friends about our max bench press. I was very weak compared to my friends, most of them were benching 135 pounds while I was only benching 95 pounds. I was embarrassed to say the least. This embarrassment started a fire inside me and motivated me to become as strong as possible.
Have you ever wondered what the least amount of exercise you could do while still obtaining some sort of health benefit from it?
We live busier lives than ever and for some, the idea of exercising 30 minutes to an hour isn't realistic nor enjoyable. For most of us, we love our workout and look forward to it but that isn't the case for everyone. There are a lot of people who dread exercise or lack the time to exercise. It could be their job, family life or just a lack of priorities. I still believe that exercise should be one of your main priorities because it enhances every aspect of your life, but that isn't the point of the this discussion. The point of this post is to answer the question above:
What is the least amount of exercise you could do while still obtaining some sort of health benefit from it?
Last week I just got done writing about the benefits of a high intensity workout and how it can save you time in the gym. This week I am going to go over another sprint workout that was shown to help reduce body fat. With summer approaching you will be outside much more, but that doesn't mean you should take a break from exercise, rather, you should switch your workout to one that accommodates your lifestyle. The easiest way to do this in a time efficient manner is through sprint training.