Science Based Fitness

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Decrease risk from all causes of death?

Overview & goals

What if you can decrease your all cause of mortality by 5 times? What is this drug that better than any other drug available?

No other drug available on the market can equal the benefit of this drug in a 60% reduction of cardiovascular disease. However, what if this isn’t’ a drug at all?

What about regulating hormones, increase bone density, and increased immune cell mobilization? Also, changes in the way your body looks, reduced inflammation, and other immune function? In combination with immunotherapy, this would also be recommended to aid in fighting cancer and disease.

This drug would be prescribed to every person in the world!

No, we’re not talking about a magic drug. The key component here is exercise. Studies published over the past decade have shown that increase exercise can drastically lower all-cause mortality. There’s not a drug on the planet that can lower the risk of all cause mortality like exercise can.

But how much exercise?

cardio and vascular health

You might have belonged to a gym or currently do, and you’re at the gym for over an hour a few days a week. Surprisingly, less might be more! Would you benefit more from an hour of physical exercise a few days a week, or less than hour every day? More frequent but less time has been shown to be much more beneficial.

Resistance Training

Metabolic problems can occur due to lack of physical activity, but it may require as much physical activity as you once thought. Daily exercise around 30 minutes is the best for overall health. Too much exercise can lead to a different metabolic affect, which increase hunger hormones. One issue with increased hunger hormones is people will often eat in a caloric surplus, so weight loss limited even with the increased metabolic rate.

nutrition

Diet and health

When it comes to weight loss and anabolic metabolism, too much physical stress may result in lower energy levels due to process of rebuilding muscle tissue, hypertrophy. People may experience increased energy levels by a daily dosage of 30 minutes of moderate to higher exercise. Diet is the fuel for your exercise goal.

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Science Based Fitness

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How do we lose fat?

Nothing Feels As Good As Being Fit Feels

Have you tried different diets, experienced success, but gained the weight back in surplus? We’ve all experienced “yo-yo” dieting where we’ve experienced weight loss, weight gain, and the cycle continues. To find the best diet, we really need to look at what our goal really is.

Do we want to simply lose fat? Maybe we want to increase muscle and burn fat, or maybe we just want to increase muscle and size. Increasing physical activity and diet structure really depends on the vision you have for yourself. Here’s an example, if your goal is to lose weight, then you’ll want to change your dietary habits and physical activity to aid in your goal. A plan for that goal would be smaller portion size, plenty of vegetables and lean proteins, and higher intensity exercise like walking/ running, or light weight and high repetitions workouts.

If you’ve worked with dietary professional, then you might be familiar with the terminology of Macros. In short, macros are fats, protein, and carbohydrates. Dietary professional might structure percentages of macros from calories. For example, calories from fat might be around 20%, and calories from protein might be around 60%.

Macros doesn’t work for everyone because it’s difficult to translate into food. What foods can I eat that fits my macros? Often, it’s difficult to track, so I tell our clients to just eat and track, and we’ll set the results as your baseline.

To meet our fitness goals, we really need to understand how our bodies utilize energy. It might surprise you that most of the energy burned is by simply living. Our bodies take a lot of energy to maintain life, and we refer to this as our Basil Metabolic Rate. (BMR) Our basil metabolic rate is different for everyone, and variables include height, weight, muscle mass, and other factors. A person with larger muscle mass will naturally utilize greater energy to live than a smaller person with less muscle mass.

So, what’s the best diet for me? It’s important to learn your body and understand how your body stores fat, burns fat, builds muscle, etc… Knowing we all have different BMR’s, what foods work best with our body? Your fitness goal depends on the ability for intuitiveness with us.

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