When you determine your calorie burn for a day, how many calories-activity, how do you account for days when you know you will not be as active? do you really drop calories? How long does it take when you burn calories for it to show up on the scale. Say you do an 2 hour workout burning more than 500 calories, when will it show on the scale?

Let me first address the question you didn’t ask – is it appropriate, outside of a research facility, to attempt to calculate caloric intake/output on a daily basis, and to make adjustments for that? The answer is a resounding NO!

‘Burned’ calories will only reflect on the scale if you are in deficit of your needs – 7000 kcals deficit is required to note a 1kg weight loss, as such, the 500 kcal work out will only elicit a 71gm weight loss, and only when that is in deficit of your needs. As your reserves (often muscle, rarely fat) are broken down to provide extra fuel when a deficit is provided through diet, the loss will be reflected on the scales. Often an intense workout will lose fluids, so any changes post workout will often reflect dehydration. If you replenish used resources post exercise and do not remain in deficit then there will be NO weight loss. The reality is that weight loss through exercise alone is extremely difficult, with a minimum of 1 hour 6 x weeks required for nominal weight loss when on a calorie-maintenance diet. The role where exercise is really important in weight management is in maintenance and all the research supports the importance of this. The best
way to lose weight is a calorie-restricted diet, the best way to keep it off is through healthy eating and moderate exercise – 1 hour 3 x week. 

I was just wondering if you could give me some advice in regards to what I can do to lose weight. when I am dieting I find it particularly hard as I do not like any fruit and Veg. as bad as that sounds I seriously cannot eat them. I can eat peas and sweetcorn but it doesnt help. What can I eat as a main meal that will help losing weight as I am very aware that currently I eat a lot of carbs when dieting.

Hi Vicky,

It is boring but true weight loss will best be achieved and maintained, when there is a lifestyle change, not specifically a diet. Fruit and veg are recommended for dieters as they are bulky, low calorie foods, not because they specifically aide weight loss. As such, a diet that does not have fruit and veg  can facilitate weight loss equally well if there is a true deficit of intake to output, however, it might be more challenging as you are more likely to be hungry if you are not eating fruits and veg  and that can lead to increased dietary intake. A balanced diet should incorporate 50 – 60% of the energy from carbohydrates, so having ‘a lot’ of carbs in your diet is fine.

Does it matter what time of day you eat and is there an optimum time to take on/exclude food types e.g. No carbs after 5pm/High Protein after a workout.  Does it matter if I have my main meal before I go to bed, even if it’s healthy and within my calorie limit for the day?

There is no specific time of day that certain nutrients should be eaten. Our bodies are working 24/7 and as such the fuel we provide it will be used regardless of the time. Protein loading after exercise has not been shown to have any increased benefits to results, in fact carbohydrates are shown to be the preferred intake post-exercise. We are omnivores (eat everything) and we developed as a species with a mix of foods in our diet. The way our digestive system works food combining is actually more beneficial than eating the macronutrients separately – eating carbs in conjunction with proteins and fats slows the release of the sugars into the blood, thereby providing longer lasting energy, rather than having each nutrient in isolation. The only possible negative about having your main meal before going to bed is the possibility of reflux secondary to having a full stomach and lying down.

A important note to consider: Our calorie needs should be spread throughout the day, so it is best to have 3 meals and 3 snacks, not to consume our needs all in one go. If you have all your needs in one go it is possible to gain fat even when eating within your needs, although your weight might not change. This will be just an increase in %body fat with a decrease in %muscle mass. This is because the brain requires a constant supply of carbs to function and if not provided steadily throughout the day the brain will sequester it’s needs from our stores – we only have minimal capacity to store glucose in the form of glycogen (in the liver – this is used up whilst we sleep, and in the muscles – this is used during activity), therefore, the body will break down muscle to release glucose. The breakdown of fat does not produce glucose, it produces ketone bodies, and as such, during acute times of glucose deficit the body will obtain its energy needs from muscle. It is only in long term deficit that the brain will switch to using ketone bodies as an energy substrate, to preserve lean muscle mass. This is where yo-yo dieting comes to the fore. Diet – lose muscle – stop dieting – metabolic rate decreased due to muscle mass depletion –  energy needs decreased due to loss of muscle – returning to pre-diet intake equates to an increase in intake secondary to decrease in metabolic weight – leads to weight gain with an increase in fat stores and a decrease in lean body mass.

Though there have been no proven dangers of caffeine, yet there is still much unknown about the effects on the human body.

As far as the body is concerned, the stimulant effect causes an increase in the cardiovascular and nervous system activity. Caffeine is absorbed into the bloodstream very easily through the digestive tract and can be available to your body less than one hour after consumption. The levels increase and decrease gently so the actual caffeine effects can begin shortly after consumption and remain in your body for several hours. The actual length of effect is different depending on your sex, body type and size, eating habits and the time of day.

Caffeine affects your nervous system by stimulating the nerve endings throughout your body and increases your brain functions. This nervous system stimulating results in a better mood for some, lessens fatigue, and helps people to think clearly and be more attentive.

The effects on your cardiovascular system also help to increase your ability to function when tired. Your heart rate increases which circulates more blood throughout your body, bringing your muscles the oxygen they need to function. Your respiratory rate also increases from the stimulant effect of caffeine. More oxygen is taken in through your lungs which make it readily available to your bloodstream. Even your metabolism speeds up from caffeine consumption.

All of these benefits seem to hold up the theory about having caffeine before a workout and in small doses this is certainly true, however there are some other side effects to consider.

When a person consumes coffee daily, your body does build up a tolerance somewhat. After 600 milligrams is consumed, negative effects may be seen. 6 cups of caffeinated coffee has about 600 milligrams of caffeine in it. Some of the negative effects include anxiety, insomnia, increased nerve functions, stomach upset and even excess sweating.

When a person consumes too much caffeine, you may actually have a harder time thinking straight and focusing on the task at hand. You also have to be careful if you are taking any medications as caffeine may affect how they work. Be sure to consult your doctor or pharmacist about the risk of caffeine consumption along with the medication you have been prescribed.

There is also the addiction factor. You can become addicted to caffeine and a withdrawal from the substance can lead to headaches for many people. Also some people experience increased fatigue, depression, becoming more irritable and even a poor ability to concentrate. Generally people only need a day to get over the addiction of caffeine, but it is usually recommended to decrease your intake over a few days or weeks until you are completely resolved of the addiction.

The most common sources of caffeine are obvious and well known. They include coffee, fizzy drinks, tea, hot chocolate and even chocolate bars. Dark chocolate has more caffeine than milk chocolate. Since caffeine is considered a drug, it is always on the ingredient label of a substance in which it is contained.

It should be noted that caffeine should always be consumed in moderation. A dose of less than 500 milligrams has proven thus far to be safe for an average sized person. If you are trying to get pregnant, you may want to avoid caffeine since it can decrease the chance of conception. If pregnant you may also want to decrease your caffeine consumption since caffeine has been linked to miscarriage and low-birth weight babies.

Caffeine has proven to be a safe stimulant that is consumed all over the world. It’s is readily available and as long as care is taken, it can really give you that pre-workout boost you have been looking for.

“The thing is that consuming more than 1.2–1.4 gm of Protein per kg of body weight (BW) (the actual recommended protein intake is 0.8 – 1.0gm/kg BW – 1.2 -1.4gm/kg BW for protein anabolism) will not increase Muscle Deposition. Instead the body will use it as a calorie source, meaning that it will become stored energy if you do not burn it off with your workout. Also, as your body breaks down the protein shake it produces a waste in the form of Ammonia, which is a toxin to your body. Ammonia is converted into urea and excreted by your kidneys. The kidneys have a maximum filtration rate and an increase in urea production that is associated with a high protein intake can overload the kidneys. Athletes having high protein intake through the use of supplements have been known to end up with kidney failure.

Clinically, specific amino acids, rather than total proteins have been shown to be beneficial in facilitating muscle building. Hydroxymethylbuterate (HMB), L-glutamine and L-Arginine taken together have been shown to aide musle anabolism. HMB helps protect proteins from breaking down in your body, which helps new tissue to build up. Arginine is an amino acid that helps promote blood flow in the body, by increasing vascularisation, and is used in wound healing, this is important in body building as the mechanism by which the body increases muscualator is from micro-tares in the muscles (wounds) and the repair increases the size of the muscle. This supports the building of proteins that can contribute to wound healing. Glutamine, also an amino acid, supports the immune system and helps cells produce building blocks needed for new tissue. Also, it is the preferred energy substrate of the enterocytes and can become defiecent when inadequate energy is taking in. This is because the body will sequester the glutamine from the muscles to fuel the intestines. Therefore, a combination of these nutrients has been shown to facilitate muscle development. The nutrients can be obtained as individual supplements, or they are available in combination in MaxiMuscle CycloneÒ

Often supplements are erroneous in the statements they make. The problem is they isolate one biological factor in vitro and make claims that this will work in vivo. This is looking at the human body as a collection of individual cells rather than a complex organism.

Ultimately, a balanced diet that meets your energy needs and provides a minimum of 0.8gm/kg BW of protein will be adequate to help you build muscle, and also more enjoyable. Muscles are not built at the exact time of exercising, so taking these shakes in the gym locker room rather than spreading out the protein intake throughout the day will have no positive benefits. A little is good, a lot is not necessarily better, and is potentially harmful.

“Have breakfast like a king, lunch like a prince and dine like a pauper”

“Breakfast is the most important meal of the day”

And many other Clichés – You’ve heard them all a thousand times before but have you ever asked why?  This may be the question that stops you from running out the door with nothing more than a sip of your morning coffee.

Your brain (and central nervous system) run on glucose — that’s the fuel you need to think, walk, talk, and carry on any and all activities. Let’s say that the last time you eat something at night is at 10 or 11 PM (not optimal, just an example). The following day, you don’t eat breakfast but wait until about noon or so to eat — you’ve gone thirteen or fourteen hours with nothing in your system. Your poor brain is surely deprived — and your body has to work extra hard to break down any stored carbohydrate or turn fat or protein into a usable form for your brain to function. That’s a lot to ask for when you’re sitting in a classroom or office, trying to concentrate on reading, or doing any other work. Eating breakfast has been proven (many times) to improve concentration, problem solving ability, mental performance, memory, and mood. You will certainly be at a disadvantage if your classmates have eaten breakfast and you’ve gone without. On average, they will think faster and clearer, and will have better recall than you. School or work can be tough enough without this extra added pressure.

Breakfast skippers also have a harder time fitting important nutrients into their diet. Many foods eaten at breakfast contain significant amounts of vitamins C and D, calcium, iron, and fibre.

Some people believe that skipping breakfast may help them lose weight. Not so! Skipping meals often leads to overeating later in the day. Becoming over hungry often leads to a lack of control and distorted satiety signals (meaning it’s hard to determine when you’re full). This can result in taking in more calories than if one had an appropriate breakfast. As a matter of fact, it’s easier to control one’s weight by eating smaller meals and snacks more frequently.

What if there’s just no time in the morning to eat breakfast? There are plenty of items you can bring along with you to school or work. Carry a re-sealable bag of easy-to-eat whole grain cereal, or bring a yogurt or small carton of skimmed milk, juice, or fruit. If you just can’t stomach food in the morning, try to have a little something — such as some juice — and bring along a mid-morning snack. Other good portable items include: whole grain crackers, a hard boiled egg, cottage cheese, low-fat granola bars, or even a peanut butter sandwich. Single serving hot cereals, such as oatmeal, are handy — all you have to do is add hot water, available at most cafeterias or delis.

Whatever your choice, eat something. If you think you’re doing fine with no breakfast, just try changing your tune for a week — we’re sure you’ll notice a difference. You will undoubtedly perform better with some fuel in your system, and, hopefully, become a breakfast believer.

Protein plays a tremendously significant role in aiding a body builder to increase muscle mass. Generally speaking, about thirty percent of a body builder’s calorific intake should be in the form of protein. Of course, every individual is different and thirty percent is only a rough guideline. The most popular protein choices are egg whites, fish, and chicken. However, another option to consider for a powerful supply of protein is beef liver. Ounce for ounce, you can’t find a meat more densely packed with protein. In addition, some also choose to supplement their normal diets with protein powders, which can enhance muscle development. No matter what, make sure you check with your doctor or nutritionist and explain your exercise plans to them in detail, so they can provide you informed advice on proper body building nutrition.

Carbohydrates, or carbs, are necessary to provide the body with sufficient levels of energy to deal with the strenuous nature of an intense body building workout. Exercising for maximum gain is significantly different than working out to achieve good health and general overall fitness, and your body’s needs certainly vary depending on the types of exercise you’re doing. During hardcore training your body is going to burn calories at a high rate, and you’re going to need those carbs to fuel your system. It’s quite easy to see why proper body building nutrition is an absolute must in order to provide maximum muscle building efficiency.

And speaking of carbs, beef liver (mentioned above) also has carbohydrates that red beef lacks. Consider beef liver over red beef because it doesn’t have the fat of red beef but it brings the protein and carbs.

And what about your food intake? How should you manage your meals? Body building nutrition differs from the nutritional routines of the average person. While most people prefer to stick to the traditional “three meals a day” food plan, a body builder who is serious about proper food management will likely opt for 5 or even 7 much smaller meals, spread throughout the day at regular intervals. This ensures that the body maintains a regular metabolism, which is the key to body building nutrition.