Episode 74 – Getting Fit & Healthy Part Two – Training

In the first part of our discussion with Andrew Farrugia, we discussed nutrition and emphasised the fact that being healthy and fit depends very much on what you eat. However, that's only part of the equation. You also need to be active and train. Training is divided into cardiovascular training (for example running or swimming) and resistance training (bodyweight exercies, weights). In this episode we tackle many typical questions that tend to arise when one starts training. Here are a few topics we get into:

* What are the typical body fat percentage ranges for a healthy man/woman.

* Should you eat more on training days? How much more?

* How to take body measurements and fat percentages.

* Training in a holistic manner across the three planes of motion.

* The importance of rest and sleep.

* Can you target fat loss in specific parts of the body?

* Macronutrients and the typical ways people under or overeat these macros.

* Good and bad carbs, good and bad fats.

A man competing in fitness competitions will typically have a body fat percentage of 6% or under, while a woman would have 15% or under. Under normal conditions though, the ranges for men are 7-15% and those of women are 18-25%.

Shownotes and Links

Nick Littlehales book on Sleep

Basics about macronutrients:

https://www.mirrorfriendly.com/nutrition/the-only-first-nutrition-lesson/

Basics about the importance of fats and different types of fats:

https://www.mirrorfriendly.com/nutrition/eat-your-fats/

Beginner workouts in three different planes of motion (sagittal, frontal and transverse planes):

Sagittal plane (forwards/backwards):

https://www.youtube.com/watch?v=Pw4evYZ4duw

Frontal plane (right/left):

https://www.youtube.com/watch?v=gQYsRHEwPSY

Tranverse (rotate right/rotate left):

https://www.youtube.com/watch?v=Pln2CvY6iKs