[Study] Post-exercise O2 Consumption (EPOC) and impacts on Resting Metabolic Rate (RMR)

Proceedings of the Nutrition Society (2003), 62, 621–634Physical activity and resting metabolic rateJohn R. Speakman1,2* and Colin Selman2† See the 14 page PDF of the study findings Jump to the very simple #60SecWorkout of Dr Martin Gibala below. Many studies of human subjects indicate a short-term elevation in RMR in response to single exercise eventsContinue reading “[Study] Post-exercise O2 Consumption (EPOC) and impacts on Resting Metabolic Rate (RMR)”

The case against short-term, Boot-Camp style programs

As a means of instigating lasting change, a limited time fitness challenge is NOT the way to go. Here’s the top 5 reasons why 1. Misplaced focus Limited time frame programs are often promoted with cheesy lines like these: Focusing on getting to a specific day in as good a shape as possible is entirelyContinue reading “The case against short-term, Boot-Camp style programs”

Try a Morning Ritual experiment

Having a great start to your day can make the world of difference in all areas of your life. Just ask Tim Ferriss: “If you win the morning, you win the day” The first part of my morning consists of 5 micro-habits. Very small, very short activities that get me going on a morning. 1.Continue reading “Try a Morning Ritual experiment”

The numbers-based approach to fat loss

The most calories are burned performing everyday activities (including rest). Our Resting Metabolic Rate (RBR) accounts for burning 60-70% of the calories we use up in a day. Exercise comes next at 15-30% and Digestion accounts for between 10-15%. So on a purely pragmatic basis, the question we should all be asking: What can weContinue reading “The numbers-based approach to fat loss”

Going with the (energy) flow …

Like the natural environment the human body follows natural ebbs and flows. Energy and attention go up and down in waves throughout the day at roughly 90 minute intervals. Then sleep patterns kick in and they also behave in waves as we go through the 5 stages of sleep – these collectively also last aroundContinue reading “Going with the (energy) flow …”

The truth about when to do what: Weights v Cardio

I’m a true believer in the Game Theory concept of Maxi-Min: Maximise minimum gains. Get the most you possibly can out of something good – even if it is just a little bit. When it comes to health, I translate that as being: Take advantage of every little thing that is available to you includingContinue reading “The truth about when to do what: Weights v Cardio”

Latest Research: You can’t be fat AND fit at the same time … for long

The findings of recent research from the University of Birmingham in the UK conclude There had been debate about the concept of people being thought of as both fat AND fit at the same time. Definitions of Fat and Fit ‘Fat’ (Obese) ‘Fit’ Those with a Body Mass Index (BMI) in excess of 30 kg/m2 Those whoContinue reading “Latest Research: You can’t be fat AND fit at the same time … for long”

Don’t fix one thing, work on them all

Ivana Trump’s famous take on the old classic: ‘Don’t get angry – get even’ line has another twist: “Don’t get angry, get everything!” Don’t fix one thing, work on them all! Taking everything with us on the journey really works because it provides the context, the purpose and the sense of being This is likeContinue reading “Don’t fix one thing, work on them all”

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