This week’s 20 – Minute Fitness Podcast explores how we can optimize our sleep patterns to burn more calories. We discover that treating snacks more like meals could be the key to your fat-loss plateau and we feature Rise the nutrition app that cuts out the monotony of counting calories by pairing you with a coach.
Can I burn more calories from sleeping by changing up my routine? Yes, yes you can……What are you waiting for? Give it a listen.
Many of us have jobs that keep us predominantly sedentary, hunched over a laptop screen typing away, much like I am now. But this can result in our shoulders rounding and it can lock down our hips. Muscle & Fitness suggest 10 ways to improve your shoulder mobility and subsequently, improve your bench press.
Wouldn’t you love to learn how to burn more calories whilst you sleep? Or even find out how many calories you are burning whilst you sleep. REM sleep is the key to optimising the number of calories you burn whilst resting, just ask Dr.Hall from Halls.md.
This episode also covers Rise, the nutrition app that will help you lose weight without counting your calories. Snap a pic of your meal and send it to your coach. They will provide a breakdown of your meal and help you improve your understanding of nutrition.
Hope you enjoyed this episode!
Hello Fitness Fans, You are listening to the 20-Minute Fitness podcast: and this is episode number 2.
Today we’re talking about how optimizing your sleep patterns can help you lose weight, how treating snacks more like meals can prevent over eating and we are also discussing Rise, the Nutrition App which provides an alternative weight loss strategy to counting calories. So let’s get started.
I am your host Charlie and Welcome to the 20-minute Fitness podcast.
The 20-Minute Fitness podcast is produced weekly and it is a round up of the latest headlines in health and fitness. We aim to summarise these for you in an easy to understand and digestible manner. You can follow our social media channels, our Twitter is @shape_scale, our Instagram is @shapescale and our Facebook is Shape Inc.
So, enough of the intro and let’s get into the show.
The first headline we want to discuss is from Muscle and Fitness. It is titled “10 exercises to improve your shoulder mobility and strengthen your bench press.”
In this day and age, we can spend hours upon hours being sedentary, hunched over our laptops or computer screens or even sitting in our cars, with our hands on the steering wheel. This can end up locking down our hips and rounding our shoulders.
Obviously, the most detrimental effect of this is that it could leave to permanent injury. However, in the short term, it can really affect our lifts and we really don’t want that.
Warming up our rotator cuffs and shoulders is essential before beginning any chest workout and Muscle & Fitness suggest a number of exercises you can try that will benefit you before starting your workout. They even suggest doing a plank, because your shoulders and core are really activated during this exercise. They then suggest a move known as back pockets.
They describe it as pulling your shoulder blades back and pulling them downwards as well, towards the back pockets.
This not only mimics the proper movement of the shoulders when lifting, but it will also reset your posture after a long day spent hunched over. It can also be carried out throughout your working day. Just try doing 2 sets of 10 reps, with a 30-second break in between and let me know if it alleviates any discomfort for you.
Moving on we explored how perfecting your sleep pattern can help you burn more calories. Dr.Halls from Halls.md, explains how many calories we burn during sleep. He claims an individual that weighs 150 pounds will burn around 63 calories per hour, someone that is 115 pounds, on the other hand, will burn around 42 calories per hour.
But what if we could increase the number of calories we burn when we sleep. These calories are burnt because we are fuelling body processes like controlling our internal temperature and repairing cells.
But, as I said, they can be increased.
We need to spend more time in what is known as REM sleep or rapid eye movement sleep.
This is because REM sleep, which is a deep stage of sleep, our brain is still very active. Apparently, it can be even more active during this stage of sleep than when we are awake.
So how do we go about getting more REM sleep?
Dr.Halls suggests things like not carrying out any exercise 4 hours prior to going to bed and cutting any alcohol out before bedtime, as although alcohol is considered to help us get drowsy and tired, it actually inhibits REM sleep.
He also writes that we should get a sleep pattern going. Meaning we should aim to be consistent in the time we go to bed and the time we wake up, and we should not deviate from this.
So when that alarm goes off, do not hit the snooze button.
Team Shape also want to throw in a few tips for you to get better sleep. So we suggest things like cutting out any blue light before bedtime. This is the light that is emitted from your mobile devices or your laptops. Also, avoid any caffeine before you go to bed. You could even try things like yoga or relaxed breathing techniques.
I should also make you aware that we do have an email version of the podcast. You can find this by going to newsletter.shapescale.com and subscribe there. You will be able to look into the articles in more depth.
We also run a photo of the week contest on the email version. We select the best photo that uses the #shapefam on one of their photos on Instagram. So definitely check out that out and start using the hashtag.
We also like to throw in some old blog posts that Shape wrote that had a lot of interest at the time. This week we are discussing cravings and how we can prevent them. So I am going to suggest some top tips to prevent cravings.
One of them is eating regularly. If we don’t eat for long periods of time, obviously we will be more tempted to start snacking. Eating more regularly can actually keep your blood sugar levels stable.
If you’ve been on a low-calorie diet for, say, 3 days, you will even have reduced your appetite-reducing hormone, Leptin, by 22%. So if you want to curb cravings don’t do crash diets, don’t significantly restrict your calorific intake.
Another factor you can consider is chewing gum. If you mimic the chewing action, it has been shown to fight the feeling that you need sugar. In fact, you could eat 68 fewer calories at lunchtime and not overcompensate later in the day.
Distracting yourself is also hugely beneficial. Take your mind off the craving. The craving feeling is escalated when you begin to imagine what eating the food would be like and picturing its texture and taste If you keep your mind busy, this will stop the release of dopamine and opioid chemicals so you no longer have that craving.
Potentially go for a walk or do some work or do a household chore or meet up with friends….anything to get your mind off that food.
Finally, try some fruit. Ripe fruit can provide you with the sugar rush that you need so you don’t have to binge on junk food and it will also provide you with the necessary vitamins and fiber that our body needs.
The second Shape Blog we are going to discuss is “The effect of exercise on your body.”
These obviously are vast and there are so many good benefits of exercise. One being increased brain function. Exercise makes the body pump more blood to the muscles, this will increase the blood flow, which is again beneficial for your brain.
The minute you start exercising, your brain cells function at a higher level. The increased blood flow to your brain will make you more alert and awake during exercise and more focused afterward. Exercise can even lift your mood. Your brain will start releasing certain types of chemicals that include endorphins. They are often known as the source of euphoria and will not just kill your pain but also make you feel more dedicated.
Body fat reduction is obviously a huge one. When you start moving your body’s energy expenditure increases. The energy it burns primarily comes from glucose, which is stored in the body as glycogen. Glycogen is generated by your liver when it processes carbs. To decrease glycogen levels, your body will then start turning fat and protein into glucose to help me your rising energy demands. Therefore, your fat storage will be better mobilized when you start exercising and your body fat will actually start to decrease.
Another one is improved energy. It only takes a few cardio sessions to become fitter and improve your energy. After a few workouts, the mitochondria in your cells, which are the “power generators,” they turn oxygen and nutrients into Adenosine Triphosphate or ATP. Your cells with have more mitochondria when you start working out and exercising more which will make your energy production more effective. So physical activity becomes easier after this point.
Finally, more rounded health and fitness. Mitochondria are not only good for pumping you with energy but they are also good for your health as they protect your cells and make them stronger. So, once mitochondria start to increase in your cells, your health will start to improve.
The Wearable we are all talking about this week, is the “Lumo Run Sensor.” It is a little device you clip on to the back of your running shorts, that will give you all sorts of analysis on your running style, after you check the app for feedback.
You can find out information that would usually require you to go and get seen by a running technique specialist. For example, you can find out your cadence, your pelvic rotation as well as your change in forward velocity.
Lumo say 8/10 customers claim to run faster or for longer durations thanks to using lumo. Whether that is because they are becoming fitter, because they have been running for longer, getting fitter naturally, or by using Lumo, is up for you to decide.
Lumo is currently on offer for $99.99
The next article we looked into will really make you re-think the way you think about food. According to a study conducted on 80 people, those that treated food more like a snack rather than a meal were more likely to overeat later on in the day.
The study published in the Journal, “Appetite” had 2 main test groups. One group ate a portion of pasta at a table with metal cutlery and a ceramic plate, much like a proper meal we would have and the other group ate their pasta standing up, with plastic cutlery and out of a plastic pot. More “snack-like.”
They were then invited to try a number of different tempting foods like M&Ms and the results ended up being conclusive. Those that ate the pasta as a snack, ended up eating more afterwards.
Jane Ogden, author of the study, explains that as our lives get busier, people are eating on the go ever more and consuming foods that are labeled as ‘snacks’ to sustain them,”
she believes people do this and they overeat as they don’t realize or remember even, what they have already eaten.
So in order to overcome this problem of overeating, try calling your snack a meal and try really getting it in your head that you are having a meal which will make you more aware of the calories you have already taken in.
We then went to Bodybuilding.com and looked into ATP.
Should we be taking ATP supplements?
ATP or adenosine triphosphate is the body’s main energy source. Without going too deep into the biology, ATP has three phosphate groups in each molecule. When these groups are removed from the molecule, a huge amount of energy is released.
And so, people think if ATP provides energy, shouldn’t we supplement it to have killer workouts?
But there has not been any real concrete evidence that supplementing ATP, directly increases the chemical in your muscle tissue. However, it has been proven to help improve blood flow to active tissue which will inherently boost your performance and speed recovery.
For example, a study conducted in 2004, published in the medicine and science in sports journal found the 2 weeks of ATP supplementation didn’t increase the amount of ATP in muscle tissue, but it enabled test subjects to complete more repetitions of 70% of their 1RM when bench pressing.
There are more studies that link ATP supplementation to reduced muscle fatigue and even increased power exertion.
To date, there are no known side effects of taking ATP supplements. However, the longest study was only 12 weeks long.
ATP supplements usually come in pill form and Bodybuilding.com recommend taking 400mg, 30 minutes before exercising or on non training days, on an empty stomach, 30 mins before your first meal.
Now time for our fit-tech feature. Each week we try and suggest a fitness, technology product, that we believe could better help you achieve your fitness goals.
This week we are talking about Rise, the nutrition app for weight loss.
Rise is perfect for people that are sick and tired of counting calories, as we all know that can be tedious and quite confusing.
So how does Rise work?
Basically, you get paired up with a coach and you take photos of your food, your meals and send those photos to your coach. Your nutrition coach will then give you invaluable feedback on how balanced that meal really was, as well as what macronutrients you were missing and things like that.
They offer real-time support and the app can integrate with 3rd parties, like Fitbit and Loseit. So you can share even more data with your coach, like your daily calorie burn, your daily steps for the day and so forth.
The service costs $48/month or $120/3 months.
What do you think? I would be very interested to know your opinion?
Do you think having someone there to help you stay on track could be really help you? Or do you think you would be better off doing the standard calorie counting technique?
Let me know by emailing me at firstname.lastname@example.org.
Rise do mention on average their customers lose 1 pound a week.
Well that is your 20-minute fitness round up for this week! I hope you found some of the headlines as interesting as I did when reading them.
Please don’t forget to tell your friends about the podcast and give us a rating on Itunes.
Catch you next week!