Question from week 2 of Lift Club!

Will strength training help me lose belly fat?

Can I do the same workouts again?

How should I shorten a workout if I don't have time?

Do we need to stretch after workouts?

Satiating snacks

How to calculate what I'm eating - eating at home vs eating out

Managing eating out

Should I do in-person PT or online coaching?

Question from Lift Club R1! Lot of nutrition & fat loss qs.

Body recomp, how to measure protein & fibre, urge surfing, metabolism over 40, sweet teeth, home body weight scales, working out at home, performance goals & pull up goal learnings

Urge Surfing ACT audio:

https://psychwire.com/free-resources/audio/resource-133t0gg/urge-surfing-exercise

Todays episode is answer your questions I got at the Newish event a couple weeks ago.

Does exercising twice a week count?

What's the deal with protein powder?´

Does metabolism go downhill after 40?

What about fasting?

Can we exercise thru DOMS?

Do resistance bands count as resistance training?

Studies I mentioned in answer to the twice a week question:

1. Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies 

2. Device-­ measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events: evidence of sex differences

3. Strength training intervention for hybrid workers: a randomised pilot feasibility trial

Something different today! A speedy chat with someone I train with - Julia Shteynberg. We often get into chats about the crossovers in supporting people with their finance and fitness goals.

Creating and sharing/voicing your big goals, consistency in the face of uncertainty about the timeline for when you will achieve what you want to, and the importance of keeping track of your progress and seeing how far you've come!

The difference between fat loss and weight loss - why our weight fluctuates - and why using the scales to measure progress can trip us up.

Today I talk about the scales as one data point if our goal is losing fat and toning up, and also how to use other methods to measure progress.

I don't want to use the scales to measure progress , what can I do?´

Total Daily Energy Expenditure - What might surprise you about the value of walking

Kannelakis et al study (2013) about weight increase during

periods

In today's episode we look at two methods to simplify the process of fat loss / weight management: Volume eating and 3 MOR (meals on rotation). Designed to make sure the focus is on eating nourishishing, satiating foods and not miserable dieting. Listen in for a quick overview and my thought on this approach,

3 changes I would make for long (and short) term health benefits if I wanted the most bang for my buck!

This is part of the talk I gave for the New(ish) is Madrid group run by Aida Ramos on 15th Jan. Aidas newsletter is here

The meta analyses on the number of steps we need for health is here

The study on the strength gains that were made, by strength training, for as little as 15 minutes, 3 times a week is here

Find more over at: https://www.instagram.com/mariettasandi_fitness/

Walking has so many amazing health benefits which are often massively underestimated

Read more here:

⁠Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels⁠

The origin of 10k steps & how many steps we need to do

NHS - Walking for health

Protein, Fibre and Fruit and Veg are all essential parts of a healthy, well fuelled diet - whether we have a weight loss goal or want to eat well. Here are the links to the studies and sources I mentioned that give guidance on how much of these things we need

Protein:

Meta analyses from Morton et al. (2017) and Tagawa et all (2022), conclude the amount should be between 1.5-2.2g per kg of lean bodyweight. The lower end of this around 1.6g/kg would be a suitable amount for most people

Fibre:

The recommended amount is 30g per day for adults

NHS info on fibre - how much we need and how to get more

Fruit & Veg:

5 Fruit and veg a day are the common guidelines we often hear.

Meta-analyses show 5 a day for reducing mortality risk, and chronic diseases such as cardiovascular disease and cancers. Source: Fruit and vegetable intake and risk of cv disease, total cancer and all cause mortality

There is research to show that 5 portions of fruit & veg are recommended for disease prevention and around 7 are recommended for getting the micronutrients we need (e.g. folate, vitamin a, c and d, potassium, magnesium..)

Source: Fruit and vegetable intakes meeting the dietary reference intakes of Japanese adults.

What are the specific benefits of lifting weights and strength training and why you should get resistance training! A micro episode for you in under 10 mins