Effective Exercise: Eating for Success
By,
Joe Farar (Executive Manager of Nutradvice
Inc.)
We’ve heard the
excuses before: “I’m just too busy to work out,” “Diet and exercise doesn’t
work for me,” “It’s not my fault, it’s my genetics,” but the biggest excuse
seems to be “I just don’t have the motivation to exercise or lose weight.” Too
often health professionals deal with these and countless other reasons as to
why their patients simply will not lose weight. So what can be done to reverse
this trend? Why are people not responding to research-based proven methods for weight
loss which involves eating a balanced diet and exercise? This article will
address this issue by probing the problem and giving practical solutions to
overcoming motivational barriers in addition to giving advice on how to make
your workouts more efficient and effective.
The Problem: I don’t want to do this!
Why? Many people do not like
exercise because it is “intense,” “difficult,” or “just doesn’t feel right…”
Well, this is obvious: As the saying goes, “no pain, no
gain” (or loss for that matter). We live in a society where if we want to watch
TV, all we have to do is push a button. If we want food, we just need to pop a
frozen meal in the microwave and in minutes, you have dinner. We have become so
accustomed to an easier lifestyle due to technology that we have a mindset that
we want fast results and things done the easy way. We all know that lifting 7
lb is far easier than lifting 10 lb. If you asked someone if they had a choice
between lifting a 7 lb weight over a 10 lb weight, odds are, the majority of
respondents will tell you they’d rather lift the 7 lb weight. So what does all
this have to do with motivating someone to exercise? The answer: a lot!
Ok, so we know the problem…then what exactly is the solution!?
Whoa! Not so fast. Before a
solution can be given, we need to understand what could be potentially causing
this problem. First of all, let’s get a basic rundown of food. Food as we all
know is essentially one thing: energy! It provides these in units called calories
(kcal) from 3 specific macronutrients called carbohydrates, lipids (fat), and
proteins. (I’m sure we all know what sources of food provide these
macronutrients so I’ll spare the rundown and get to the fun stuff. To keep this
article brief, I’ve decided to only get into the carbohydrate aspect of this
and keep the science very basic. Although fats and proteins play an important
physiological role with respect to energy and motivation, carbohydrates are the
main factor when it comes to exercise which is essential for long-lasting
weight loss.)
Carbohydrates,
when ingested are broken down by the body into simple sugars known as glucose.
The timing of this can vary depending on the complexity of the carbohydrate.
For instance, a slice of whole grain bread will take longer to digest than a
slice of white bread. This is because the GI (glycemic
index) for white bread is higher (its sugars are not as complexly bonded as the
whole grain bread). This means the food gets absorbed faster. This glucose then
enters the bloodstream and triggers a response by a hormone known as insulin
which allows glucose to enter the cells of the body to perform energy-related
tasks. So what does this mean? Well, to put it simply, if you consume a food
that has more simple sugars in it, odds are that food is best suited for
immediate energy usage (i.e.: a 30 minute workout). If you consume something
with more complex sugars in it, that food is best suited for a longer sustained
release of energy (i.e.: hiking).
Ok, so what does
this have to do with what is causing the problem? Actually, quite a lot:
Americans generally do not get a proper energy balance from the macronutrients
they consume. The typical American diet consists of 45% calories from fat, 45%
from carbohydrates, and 10% from protein; however, the average American should
be consuming roughly 55-65% of their calories from carbohydrates, 15% from
protein, and 20-30% from fat. Furthermore it seems evident with the advent of
the low-carb craze: Atkins, and South Beach
diets, many people have this misconception that carbohydrates cause weight
gain! Actually the opposite is true! Carbohydrates give you a sense of satiety and
are important in regulating blood sugar levels which plays a big role with respect
to your appetite! It is how you
utilize these carbohydrates that will determine whether or not they will cause
weight gain. How and why the myth started is another story. What is important
is advocating Americans to consume more sugars in their diet depending on their
lifestyle. Obviously, if you eat a
candy bar and you sit on your butt, not only will that sugar probably be
converted to fat, but you will also be hungry sooner than later because your
blood sugar level will spike and then crash (negative feedback – homeostasis)
and more than likely, repeating such actions will result in weight gain over
time. It’s all a matter of eating the right carbohydrates depending on what
activities you have planned!
If we have more
carbohydrates in our diet, we have more energy to do things! This gets back to
the weights example I presented earlier. Suppose you went through a day where
you ate a low carb diet vs. a day you ate a high carb diet. You will notice a difference in how heavy the
weights feel. On the day where you consumed a low carb
diet, the 7 lb weight will feel like the 10 lb weight and on the high carb diet, the 10 lb weight will feel like the 7 lb weight.
Of course, this is just an example and is obviously assuming you have some idea
of what the weights weighed before on a normal carbohydrate diet. The weights’
heaviness is not absolute and could vary from person-to-person. The example, illustrates
an important point; carbohydrates give you energy! If you tried working out on
a day where you didn’t consume a lot of carbs, you
will notice it is very difficult, if not, impossible to get any quality
exercise in. Aside from making you stronger, carbohydrates give you endurance for
lasting activities, which, if we go back to our weight example, means, more carbs = more lifts = more calories burned. Furthermore,
carbohydrates are essential for muscle building and as we all know, muscles are
the primary fat burning engines of our bodies! So we know that carbohydrates
are important for strength and endurance, now where does the motivation factor
come in? Can carbohydrates really give you the willpower to exercise and hence,
lose weight? They sure can!
Most people, no
matter the circumstances, do not want to engage in strenuous exercise, even if
it is more efficient. Your body wants to accomplish tasks with as little energy
as possible. If a person over-extends themselves when beginning a workout
regimen, they will lose interest fast. The goal, simply put, is to maximize a
workout with as little strain as possible. Carbohydrates do this by giving your
muscles the energy they need to perform strenuous activity. Whether it’s moving
faster, doing more reps, or adding on heavier weights, carbohydrates are the
key to creating an efficient semi-stress free workout environment. This in turn
helps keep the desire to keep an exercise regimen high.
The Solution!
If
you guessed supplementing your diet with more carbohydrates, you’re right on
track. This of course only applies if you do not get enough carbohydrates in
your diet as is. However, although increasing carbohydrates is a big part of
the equation, other things play a significant role in the motivation game of
exercise as well. For instance, certain micronutrients and amino acids play an
important role with energy metabolism and motivation. Also, certain dietary
supplements have been known to increase energy and drive. There are just too
many factors to mention. When you really get right down to it though, the
biggest motivator needs to be yourself. You can eat all the carbohydrates in
the world, and still not exercise. There is no magic pill to make you exercise.
It ultimately comes down to you wanting to make a positive change in your life and
sticking to a routine. Supplementing your diet with a good balance of nutrient-rich
macronutrients will help, but it can never replace your willpower to live
healthier and feel better about yourself.
Author’s Recommendations:
- Although energy supplements can help with exercise
performance, the author discourages their use. Not only are these supplements
expensive, but your body develops a resistance to them over time.
Eventually, you become dependent on the supplements for energy. You’d be
better off investing that money in good healthy food.
- When consuming simple sugar foods, try to reach for
nutrient dense foods like fruits. Energy bars can also make a fine
substitute.
- Start small: When exercising, don’t expect to run a
marathon your first day. A baby needs to learn to crawl before s/he can
walk. The same applies for exercise. Your body needs to be conditioned for
exercise. Take it easy.
- Never stop challenging yourself: Always seek to
increase resistance with your exercise. This could be something as simple
as running an additional 1 minute each day or running at a 1% higher incline
on your treadmill over a week’s span. When lifting weights, you might want
to alternate between a heavier and lighter weight until you feel comfortable
with the heavier weights. The great thing about this is you can workout at
a comfortable pace that doesn’t really feel
like it has changed in resistance despite it doing so.
- Don’t stress if you miss a day or 2. It is not the
end of the world! There will come times where you will not be able to
workout some days. This is part of life. If you miss a day, you might want
to repeat the same exercise you did last time instead of an increased
intensity exercise.
- Again, try to get a good balance of macronutrients.
Carbohydrates are key to an effective workout, but so too are fats and
proteins; it’s just a matter of moderation.
- Get enough sleep: Sleep is vital if you want to
develop muscle which again, is one of our main fat-burning powerhouses.
When you have a lack of sleep, you produce less growth hormone (GH) which
is a hormone that helps burn fat and build lean muscle tissue. When there
is a lack of sleep, other physiological processes cannot run at optimum
which can cause a decreased desire to engage in physical or mental
activities. Finally, recent studies have shown that when you get a lack of
sleep, the expression of a hormone known as ghrelin
which is a hormone associated with feelings of appetite increases and the
expression of the hormone leptin, a hormone
associated with feelings of satiety and has also has been shown to
increase lipolysis (fat burning), decreases.
- Finally, take pride in knowing you are doing
something good for your body. Be sure to congratulate yourself after each
workout. By feeling good about yourself and exercise, you are setting up
positive reinforcement for keeping a consistent exercise routine.
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