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.

The fundraising is for the Stella Rogers appeal (Charity Registration No. 1113954), who at just 17 months, was diagnosed with a rare type of cancer known as Neuroblastoma MYC-N amplified (high risk).  An expensive antibody therapy only available in the USA, costing a massive £250,000 upwards, could increase her chances of survival to 80%.

To keep track of distances run James is using the free GPS mobile app SportyPal.com, giving feedback on running times, distance, vertical climb and route maps.

To sponsor James you can visit his Just Giving page here and for more information of the Stella Appeal, please visit the website here.

 Photos by Petr Titera

There are 5 different components of fitness;

• Cardiovascular fitness
• Muscular strength
• Muscular endurance
• Flexibility
• Motor fitness

Cardiovascular fitness

Cardiovascular fitness is basically the ability of your cardio-pulmonary system to process oxygen. By process I mean getting the air into the body and delivering it to the working muscles. Your cardiovascular fitness can be measured by performing a simple VO2 max test which will decipher the maximum amount of oxygen that can be processed in a unit of time (ask your fitness professional to perform a VO2 max test in order to gauge your CV fitness).  Following a prescribed CV training programme, this will promote certain anatomical changes to the structure and function of your heart;

• The left ventricular myocardium increases in strength so that it can pump more of the blood out in systole, so your stroke volume improves.
• Your resting heart rate will decrease so that it will do less work when supplying the body with blood when carrying out every day functions.
• In individuals who are mildly hypertensive (high blood pressure) their systolic blood pressure can reset at a lower level as arterial elasticity and smooth muscle contractility in arteries improves.
• There is less variation in the electrical conductivity of the heart throughout repeated cardiac cycles, reducing the risk of arrhythmias (variation in heart rate).
• There are also changes in blood chemistry that can have a positive effect on people who suffer from type 2 diabetes.

Now it is important to note that many of these changes improve at a lower level of intensity than those need to improve VO2 max (lower levels of intensity CV exercise have better health gains).

The best way to measure an indication of improved CV endurance capacity is to assess whether there has been an increase in the anaerobic threshold, which is the intensity it is possible to work up to without any increases in lactate levels above a steady state. Once again, intensity levels lower than those needed to improve VO2 max can raise the anaerobic threshold.

 It has been said that the minimum levels of exercise intensity needed to improve your VO2 max and your anaerobic threshold is 55-65% of your maximum heart rate (MHR= a rough guide is 220 – your age).

An important factor to take into account is that intensity and duration are interrelated and cumulative. By this I mean is that studies have shown that the extent of adaptive improvements on the body is determined by the total volume of exercise in terms of calories used each week (calories are a measure of energy expenditure). For example it has been shown that a minimum of 700 calories up to 2,000 + expended each week has proven to have positive health related adaptations on the body. For individuals who are training for a specific sporting or athletic event and need to improve their performance are expected to expend beyond the above amount. These figures are an estimate and are dependent on individual’s fitness levels; please consult a fitness professional to assess your individual requirements.

According to the dose response curve any combination of time and intensity that accumulates to the same expenditure will have the same effect, although 10 minutes seems to be a threshold minimum. This basically means that as long as you complete your target exercise load over the course of the day you will achieve the required goals. For example if your target for the day was a 30 minute, moderate intensity cardiovascular session you could either do this in one go, or do 3 x 10 minute sessions as they would both have the same desired effect as long as the total energy utilised was the same.

It has been said that the frequency needed to improve an individual’s VO2 max is 3 times per week. Studies have shown that there is NO added improvement to individuals who train over 5 times per week but there is an increase in the risk of picking up an injury. In terms of training frequency for health related fitness, current guidelines are 30 minutes of moderate intensity aerobic exercise 5 times per week, however further research needs to be carried out in this particular field.

Week 1:

6 February 2010 14:30 GMT	Ireland	29 v 11	Italy	Croke Park, Dublin Referee: Romain Poîte (France)

6 February 2010 17:00 GMT	England	30 v 17	Wales	Twickenham, London Referee: Alain Rolland (Ireland)

7 February 2010 15:00 GMT	Scotland	9 v 18	France	Murrayfield, Edinburgh Referee: Nigel Owens (Wales)

Week 2:

13 February 2010 14:00 GMT	Wales	31 v 24	Scotland	Millennium Stadium, Cardiff Referee: George Clancy (Ireland)

13 February 2010 16:30 GMT	France	33 v 10	Ireland	Stade de France, Paris Referee: Wayne Barnes (England)

14 February 2010 14:30 GMT	Italy	12 v 17	England	Stadio Flaminio, Rome Referee: Christophe Berdos (France)

Week 3:

26 February 2010 20:00 GMT	Wales	v	France	Millennium Stadium, Cardiff Referee: Jonathan Kaplan (South Africa)

27 February 2010 13:30 GMT	Italy	v	Scotland	Stadio Flaminio, Rome Referee: Dave Pearson (England)

27 February 2010 16:00 GMT	England	v	Ireland	Twickenham, London Referee: Mark Lawrence (South Africa)

Week 4:

13 March 2010 14:30 GMT	Ireland	v	Wales	Croke Park, Dublin Referee: Craig Joubert (South Africa)

13 March 2010 17:00 GMT	Scotland	v	England	Murrayfield, Edinburgh Referee: Marius Jonker (South Africa)

14 March 2010 14:30 GMT	France	v	Italy	Stade de France, Paris Referee: Alan Lewis (Ireland)

Week 5:

20 March 2010 14:30 GMT	Wales	v	Italy	Millennium Stadium, Cardiff Referee: Wayne Barnes (England)

20 March 2010 17:00 GMT	Ireland	v	Scotland	Croke Park, Dublin Referee: Jonathan Kaplan (South Africa)

20 March 2010 19:45 GMT	France	v	England	Stade de France, Paris Referee: Bryce Lawrence (New Zealand)

1. Drink more water
Most people don’t drink nearly enough water to properly hydrate their bodies. If you simply consider the fact that the human body is about 75% water, it helps to understand the importance of drinking the recommended daily amount of around 8 to 10 half-pint glasses. The problems associated with improper hydration and the benefits of proper hydration are too many to list here, but consider this one: Inadequate fluid intake and dehydration increases the risk of developing kidney stones. If you’ve ever suffered the pain of a kidney stone, that knowledge alone could be enough to prompt you to drink up. 

2. Eat less food more often
Many people believe that the best way to lose weight is by skipping meals and eating less often. The truth is that when you skip meals, the metabolism slows down and you burn less calories and fat. It’s better to eat five or six small meals and snacks (eat every three hours throughout the day) to keep the metabolism going. Include a protein (cheese, fish, lean meats, nuts, eggs, milk, etc.) with each meal or snack to help prevent glycemic (blood sugar) spikes that can lead to weight gain.

3. If it’s white, don’t bite
White bread, white rice, white sugar – these are all processed (refined) carbohydrates that have been stripped of their natural vitamins, minerals, and fibre. Stick with more natural foods like whole wheat bread, brown rice, and stevia (a natural sweetener). Processed foods that contain limited amounts of natural fibres and nutrients may fill you up, but they can still leave your body malnourished. Natural foods contain the fibres and minerals your body needs to function properly.

4. Give your liver a daily cleansing
For most of us, our livers are working overtime to filter toxins from the air we breathe, the foods we eat, and the things we drink. Like any filtering system, the liver needs to be cleaned occasionally to help it operate properly, so another good healthy habit to develop is periodic detoxification. For a good natural detoxification, squeeze half a lemon into half a pint of water and add some stevia (natural sweetener) to taste. The lemon juice helps clean out the liver and also balance blood sugars naturally. Try this once a week.

5. Get moving
There’s no way around it — if you really want to get and stay healthy, exercise is a key factor. Research has proven that consistent aerobic exercise prevents obesity and insulin resistance that can lead to type 2 diabetes. Exercise has proven to be just as effective as a particular oral diabetic medication in sensitising the insulin receptor sites to allow glucose into the cells — and you don’t need a prescription! Of course, the benefits of exercise reach much further, including cardiovascular health, stress reduction, muscle toning and sleep enhancement. 

6. Get your sleep
Sleep rejuvenates cells and helps in the healing process and also helps to maintain and boost the immune system (e.g. the chances of catching a cold increase if you haven’t had a sufficient amount of sleep). Lack of sleep also leads to stress, which leads to increased cortisol release, which leads to weight gain. How much is enough? For most adults, approximately 7-8 hours of sleep a night is about right. 

As we all know, there’s no time like the present to start on the road to better health. Start these healthy habits today and in no time they will be a natural part of your daily routine! 

This article was written by Dr. Tina Marcantel a naturopathic doctor.  For more information please click here.

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 2009 Champions will kick off the new campaign with a tie at home to Italy.  The same fixture in 2009 was played in Rome and brought a 38-9 victory to the Irish, their biggest margin of a tournament in which the won all 5 matches.

England Coach, Martin Johnson, will field at least one rookie prop in their opening game against the all-Lions front row of Wales.  Uncapped pair, Matt Mullan and Dan Cole have been promoted to the Championship side after injury to Andrew Sheridan and Julian White.  The Welsh are likely to start with a front row of Adam Jones, Matthew Rees and Gethin Jenkins, who are all Test Lions from the summer tour to South Africa.  Johnson also confirmed Steve Borthwick will continue as England captain into the Six Nations.

The tournament kicks off on February 6th.  For a full fixture list click here.

John Terry has been releived of his England Captaincy duties, it has been confirmed.

The decision was made in a brief meeting between Capello and Terry at Wembley this afternoon (Friday).

It has been confirmed that Rio Ferdinand will lead the 3 Lions into the World Cup this summer, with Steven Gerrard as his deputy.

Capello has said that his decision was made as he was thinking about the best for the entire team.  He said that Terry has been a model professional on the pitch but he must think about the actions of the Captain off of the pitch as well.

Terry himself has come out and said that he fully respects the decision and will continue to give his all for the team if and when he is selected.

Rio Ferdinand was already the understudy to Terry with Gerrard as 3rd choice skipper.

Event Date: Saturday 19th June 2010

Event Details: The Sumo Run is an annual 5km charity fun run around Battersea Park, London, in Inflatable Sumo Suits.  The Sumo-Run takes place in the picturesque Battersea Park, London. Rather fittingly, the park is home to the famous Japanese Peace Pagoda, most of which was built by Nichidatsu Fujii (1885-1985) a Buddhist Monk from Japan.  It’s a nice, green, flat, 5km (That’s about 3 miles for you non-metric folks).  Registration is £25 before 1st April and £30 after that date per person. This money covers the cost of the Sumo Suit (which you get to keep!) its postage, an information pack, a fundrasing guide and the charity’s administration costs. The registration fee is nonrefundable, however, 100% of this money goes to the charity and once it is paid your place in the event is guaranteed. Yay!

Charity: Gemin-i is an educational charity helping children around the world share ideas and work together for a brighter future.

How to get Involved: Visit the website for more information and registration details, www.sumorun.com.