Personal Trainer In Singapore Shows You The Possible Dangers Of Diets
My job as a sports performance and fitness professional means that it's my duty to help athletes achieve peak performance and also help regular clients achieve their goals in fitness such as fat loss and weight loss.
It is pretty obvious that what you eat is critical to your health and your performance.
In fact there was a study done on a group of people who were put on an excellent exercise program which consisted of 3 days per week of strength training, and 2 days a week of cardiovascular training. This went on for 12 weeks. This is certainly a long period of time, and that is a large amount of exercise, and certainly more than most other people do!).
The results: A total amount of fat loss of... 0.5-1kg!!
Pathetic!
What should be expected, for those who do all the right stuff, they should regularly lose 8-10kg of fat in 3 months. And even more if they started out very overweight.
The reason that the university study shows such disappointing results?... These people were told that they could eat whatever they pleased.
Conclusion: Nutrition is critical to achieve your fitness goals.
But there is another side to the same coin.
There are diets out there that promise incredible amounts of weight loss/fat loss.
I myself have tried all kinds of diets including very low calorie liquid diets. It was a liquid only diet but the liquids were high quality protein powders. It also includes healthy fats like fish oils and flax seeds, as well as some supplements to prevent muscle loss.
These diets WORK. You will lose fat, you will look lean, and you will defeat psychological cravings for bad food (this is probably the best effect)
BUT....
Don't forget, these are DIETS. They are not NUTRITION. There are some "side effects" that make diets short term projects, rather than life long plans.
Here are some of the problems...
Metabolic slowdown - Diets that have very low calories cannot be done for long periods of time because the body responds with shock and thinks that it is in a state of starvation.
Stress hormones will go up - low calories is a condition that is stressful to your body!
Fat storage will go up - to stay alive
Non essential systems will slow down (reproductive, immune system, digestive system etc)
Digestive system will weaken (no need to work hard if we are eating all liquids/too little food)<
Muscle Loss - this is bad! Makes you look and feel weak
The body is designed to have whole, natural foods as it's nutrition. Different people do best on different ratios of fat, carbohydrates, and protein. But the food items should be the same. Meats, eggs, veggies, fruits and unsweetened teas/water should be the staples of your nutrition whoever you are.
So unless you have a specific weight class, competition or special event to "diet" for, forget about diets the majority of the time and focus on good nutrition.
It is pretty obvious that what you eat is critical to your health and your performance.
In fact there was a study done on a group of people who were put on an excellent exercise program which consisted of 3 days per week of strength training, and 2 days a week of cardiovascular training. This went on for 12 weeks. This is certainly a long period of time, and that is a large amount of exercise, and certainly more than most other people do!).
The results: A total amount of fat loss of... 0.5-1kg!!
Pathetic!
What should be expected, for those who do all the right stuff, they should regularly lose 8-10kg of fat in 3 months. And even more if they started out very overweight.
The reason that the university study shows such disappointing results?... These people were told that they could eat whatever they pleased.
Conclusion: Nutrition is critical to achieve your fitness goals.
But there is another side to the same coin.
There are diets out there that promise incredible amounts of weight loss/fat loss.
I myself have tried all kinds of diets including very low calorie liquid diets. It was a liquid only diet but the liquids were high quality protein powders. It also includes healthy fats like fish oils and flax seeds, as well as some supplements to prevent muscle loss.
These diets WORK. You will lose fat, you will look lean, and you will defeat psychological cravings for bad food (this is probably the best effect)
BUT....
Don't forget, these are DIETS. They are not NUTRITION. There are some "side effects" that make diets short term projects, rather than life long plans.
Here are some of the problems...
Metabolic slowdown - Diets that have very low calories cannot be done for long periods of time because the body responds with shock and thinks that it is in a state of starvation.
Stress hormones will go up - low calories is a condition that is stressful to your body!
Fat storage will go up - to stay alive
Non essential systems will slow down (reproductive, immune system, digestive system etc)
Digestive system will weaken (no need to work hard if we are eating all liquids/too little food)<
Muscle Loss - this is bad! Makes you look and feel weak
The body is designed to have whole, natural foods as it's nutrition. Different people do best on different ratios of fat, carbohydrates, and protein. But the food items should be the same. Meats, eggs, veggies, fruits and unsweetened teas/water should be the staples of your nutrition whoever you are.
So unless you have a specific weight class, competition or special event to "diet" for, forget about diets the majority of the time and focus on good nutrition.
Source...