The Three Pillars

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When trying to build a better body, lifestyle and environment are pretty much one and the same thing. To get the best results it cannot be achieved by the training alone. In fact there has been research to show that a common trend with increased activity is to increase calorie consumption.

Here are 3 pillars that can help towards an optimized body.

  • Water*. Water is essential for bodily function, in fact we are made up of approximately 60% water. The brain and heart are composed of 73% water, the lungs are about 83% water. The skin contains 64% water, muscles and kidneys 79% and even the bones are a watery 31%. Just being 1% dehydrated can lead to a potential 10% drop in productivity. It is also 0 calories so effectively burns calories drinking and processing it, rather than juices and sports drinks that are packed with simple sugars and can be hundreds of calories. When working out is it really necessary to drink a sports drink laden with energy if the idea is to metabolise energy one already has?
  • Sleep is some would argue more important than training i.e. if one is ill or physically tired then going home to bed would be more valuable than thrashing it out at the gym. When you sleep, your body recharges and restores its energy stores. However, sleep is an active state that affects both your physical and mental wellbeing. A good night’s sleep is often the best way to help you cope with stress, solve problems and recover from illness. Without proper sleep Corisol levels in the body can rise high and prolonged levels of cortisol have been shown to have negative effects, impaired cognitive performance, Dampened thyroid function, Blood sugar imbalances, Decreased bone density, Decreased muscle mass, Elevated blood pressure, Lowered immune function, Slow wound healing, Increased abdominal fat, which has a stronger correlation to certain health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems. Students from the University of Colorado found that dieters consumed 6% fewer calories when they got enough sleep (8hours). For someone on a 2,000-calorie diet, that’s 120 calories per day, which could amount to nearly 5kg in a year.
  • There is no need to snack. Unless ones lifestyle is not to have designated meals or you carry out endurance sports lasting 80 minutes or more then snacking or Grazing as some people call is a dead end it doesn’t really matter how healthy or organic the snack is, its still calories that have to be burnt and if not burnt, stored. Snacking is a habit and can be broken. It takes anything up to 3 weeks to start a habit, or break one.

Stick to these and you won’t find many things out there that can stop you.

Why not book in for a free trial class right here at Richmond Fitness Club!


* values are taken from H.H. Mitchell, Journal of Biological Chemistry 158

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