According to the latest research, emphasising the emotional benefits of exercise is more effective at increasing levels of (teenage) physical activity than highlighting traditional health benefits.
Or, to put it in layman’s terms…
Teens like to do fun stuff
They don’t like to do stuff that is “good for them”
Well….duh!
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But seriously, there is evidence showing that people who believe that physical activity is enjoyable and fun are more likely to engage in sport and exercise.
To test this concept, researchers investigated whether highlighting the emotional benefits of sport and exercise to young people increased their levels of physical activity.”
The Study
To test their hypothesis, the researchers sent different types of SMS messages to kids (ages 16-19) encouraging them to “get active”.
Group 1 received messages that highlighted the emotional benefits of physical activity such as ‘Physical activity can make you feel cheerful. What activity will you do today?’ and ‘Physical activity can make you feel more enthusiastic. What activity will you do today?’.
Group 2 received messages that highlighted the physical health benefits of exercise such as ‘Physical activity can help maintain a healthy weight. What activity will you do today?’ and ‘Physical activity can keep your heart healthy. What activity will you do today?’.
Group 3 received a combination of the two messages – emotional one week, practical the next week.
Group 4 was the control group.Their SMS messages contained only the final element of the phrase used in the intervention groups, ‘What activity will you do today?’ for comparability.
Results
Analysis of the results found that the physical activity levels of all 128 participants increased after the two-week intervention by an average 31.5 minutes of moderate activity a week.
Amongst the naturally active kids…
…overall activity a little bit, but none of the 4 text messages stood out as being more effective than the others.
But… in the naturally inactive group, the teenagers who received the texts which highlighted the emotional benefits of exercise performed 120 additional minutes of moderate exercise.
That’s 4x the overall average.
Conclusion
If we (you, me & Michelle Obama) want our teens to get active, get healthy & drop a few pounds, we need to forget about motivating them with logic.
Tomorrow, I will be sharing with the Health Habits Facebook Group one of the most effective fat-burning, muscle building, health improving diets I have ever designed.
But, before I do that, I thought I would show everybody the 3 central rules that I used to create the Health Habits Diet.
It’s Not Only What You Eat
It’s When You Eat It
And How Much Of It That You Eat
Simple, right?
Let’s take a closer look.
What You Eat
There are a lot of diets that restrict the types of food you can and can’t eat:
Low-Fat Diets
Low-Carb Diets
Vegetarian/Vegan Diets
High Fiber Diets
Liquid Diets
Organic Food Diets
Whole Grain Diets
and the list goes on and on and on…
The fact is, certain foods improve your health and certain foods don’t.
Certain foods are high in nutrients and low in calories
Other foods are high in calories and low in nutrients
Certain foods make you hungry
Certain foods cause inflammation (that’s bad)
Certain foods make you fat
Based upon the most recent research, I have put together my list of the foods that improve your health and the ones that wreck your health.
When You Eat It
What makes more sense:
Drinking all of your daily fluid intake at one sitting (think Big Gulp)?
Or spreading it out over the course of the day?
Skipping breakfast and lunch and then eating a huge dinner?
Spacing your food intake out evenly over the whole day?
Eating all of your carbs for breakfast, fats for lunch and proteins for dinner?
Eating meals balanced in macro-nutrients (carb, fat, pro)?
It’s not just the types of food you eat that’s important, it’s when you eat those foods.
And tomorrow, I will tell the Facebook Group about two incredibly powerful meal timing techniques.
How Much You Eat
This one is a no-brainer.
10,000 calories of the healthiest health food per day is still going to make you fat.
It’s just too bad that most dieters see calories as the end-all and be-all of successful weight loss. If the weight isn’t coming off fast enough, they just drop the calories a little more. And then a little more. And then just a little bit more.
Until 1 of 2 things happens:
They achieve their weight loss goal and then have to maintain their skinny-fat physiques on 1000 calories per day for the rest of their miserable calorie deprived lives, or
Their body revolts and forces them (via hormones, brain chemicals, etc) to eat and eat and eat.
Neither scenario works.
That’s why focusing solely on calories is the worst thing you can do if you’re trying to lose weight.
Conclusion
Tomorrow, I will be sharing with the Health Habits Facebook Group my latest fat-burning, muscle building, health improving diet.
It’s based on these 3 rules and it works better than anything I have ever seen.
Here’s a little story for anyone out there thinking of hiring a personal trainer….
Earlier today, I was meeting with a potential new client.
For the last six months, she had been working out on her own and was less than pleased with the results. Previous to that, she had worked with a personal trainer for four months.
She was even less pleased with that experience.
Here’s why:
Over the four months, she spent $4800 ($100 per session x 3 sessions per week x 16 weeks)
Her weight yo-yo’d during this experience – eventually settling at 11 lbs lost
Her initial goal was 40 lbs
When her initial personal training package expired (48 sessions), she was asked to renew for another 48 sessions at the same rate.
At this time, she expressed her concerns about her lack of progress. She thought she should have lost more weight and was hesitant to renew based upon her results after 16 weeks.
This is what her trainer said:
He was also disappointed with her results
He was surprised that she didn’t do better, because all of his clients that follow his program achieve their goals.
The clients that don’t achieve their goals are unsuccessful because they don’t follow his program.
They cheat on their diet or they don’t do their self-directed cardio sessions.
and here’s my favorite…
He’s only with her 3 hours per week. That leaves 165 hours (24 x 7 – 3) in the week for her to sabotage his plan.
His responsibility is to design & deliver the program.
Her responsibility is to follow his direction.
And, you know what, he’s right.
He can’t follow her around and make sure she doesn’t follow the prescribed diet or do her “self-directed” cardio sessions.
But, for $4800, doesn’t she deserve more than a training program and 48 hours of counting reps and stretching her hamstrings?
(BTW, I saw the program, and I was unimpressed to say the least)
This is what she should have got for $4800
They should have spent time during every session discussion discussing what happened to her in between sessions.
He should have known if she was having trouble sticking to the plan
They should have discussed motivational techniques
He should have asked questions to find her triggers for poor eating.
He should have taught her how to look inside herself and identify the thoughts and emotions attached to her poor eating habits
He should have known she wasn’t doing as well as she should have
He should have worked harder to find the buttons that needed pushing
For $4800, he should have mustered up some personal & professional pride and made change happen.
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But enough about her ex-trainer douche-bag. Here’s what happened during our meeting
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After some initial pleasantries, we go down to the question & answer period of our meeting. I asked her all of the questions that I typically ask potential clients.
And after 30 minutes or so, I was pretty sure that her eating problems are tied up in her emotions.
We talked about her life. We talked about her eating patterns. We talked about some of the tricks I have picked up through the years. I watched her get agitated while talking about certain topics. I watched her body relax and her mood lift when she talked about her kids. When we talked about her friend’s weight loss success (a former client of mine), I could see the combination of hope and doubt in her eyes.
And this is just the beginning.
I barely know the woman.
Hopefully that changes. Hopefully, she gives me the chance to help her make her life a little bit better.
And yes, I know this sounds all new-agey and sensitive.
But, if I want her to achieve lasting results and not just a short term (Biggest Loser) change, we’ve got to identify the emotions behind the obesity. When we do that, the workout & nutrition plan will work as advertised.
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BTW, if anyone wants a kick-butt weight loss fitness program, check out the Health Habits Facebook Page. Become a fan and have free access to a workout plan designed to burn fat fast.
As reported by Reuters, “cost-conscious workouts at home and at the gym topped the list of fitness trends for this year in a survey, followed by shorter, more time-efficient regimens, such as boot camp and circuit training“.
“People are looking for ways to accomplish as much as possible with as little time and money as necessary,” said Cedric X. Bryant, chief science officer of the American Council on Exercise (ACE), which conducted the online poll of fitness professionals.
“Last year ‘budget-conscious’ was on the list but this year the majority of the respondents put it as one of the top,” he added.
Other money-saving measures, such as the shift from personal training sessions to small group training classes and in-home workouts using smaller, more portable equipment, also made the list.
“Personal trainers are seeing they’ve got to respond to market needs. Working with two to four clients at a time they can charge less but still get their hourly fee,” Bryant said.
Boot-camp workouts and circuit training, both of which burn calories while building strength and endurance, will be among the most popular trends in 2010, as time-constrained consumers seek shorter, more intense regimens.
“We’re living in a time-pressured society where people are working longer because of staff reductions or trying to pick up extra income,” Bryant explained.
But, it’s not just the economy that is driving future fitness trends.
The aging of the baby boomers and the growing obesity problem will also impact the direction of the fitness industry
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So, here’s my question…
Considering that personal training has been the biggest money maker for health clubs in the past decade, how are they going to adapt to a lingering recession, high unemployment levels and reduced disposable income?
Can they adapt?
Or maybe, just maybe, something better will emerge out of this economic mess.
Perhaps, instead of driving to the gym and paying someone to tell us how to exercise, we can adopt a DIY attitude towards our health & fitness.
Perhaps we can pool our knowledge (see internet, social media, facebook, twitter…)
Perhaps we can support each other (see not paying $80 per hour for support)
Perhaps we can exercise outside of a socially approved health club facility (see outdoors, rec room, garage)
So, what do you think?
Is the recession going to kill the corporate health club?
For years & years, I have looked at the health/fitness/diet/weight loss industries with disgust. Billions of dollars are spent every year at health clubs and diet centers. And yet, we keep getting fatter and slower and weaker and sicker.
Why?
Because the fitness industry doesn’t want you to get into shape. If you did, you would have no need for them.
They want you to keep buying their books, supplements, programs and memberships…year after year after year.
People, we need to STOP THE INSANITY!!!
ooops, sorry…bad example.
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But seriously, here’s the plan.
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What we’re going to do is take the best elements of every quasi-successful health & fitness program and create our own fitness revolution.
We’ll start by abandoning the old fashioned exercise programs that just don’t work.
We’ll replace them with more effective programs that are based in both scientific research and real world experience.
And then we’ll give those workouts away for free.
Then we’ll do the same thing for our nutrition plans.
Ditch the old junk and replace it with a plan that actually works
And give it away for free.
Sounds great, right?
I thought so too, until I realized that our problem with obesity and physical fitness isn’t a lack of knowledge.
We all know that we should exercise.
We all know that broccoli is better for us than pizza
Our real problem with obesity and our lack of fitness is that we just don’t do the things that we know we should be doing.
Over the past few years, there has been one single fitness program that has had great success in creating ultra fit bodies. And that program is Crossfit.
The reason that Crossfit has been so successful in creating better bodies is due to their grassroots approach.
Crossfit isn’t about some expert(s) telling it’s members what to do and how to do it.
Crossfit is a group of people, spread out all around the world who challenge and push and support each other to get fitter and stronger and leaner and better day after day after day.
In fact, because Crossfit members are so passionate about Crossfit, many non-Crossfit fitness geeks have labelled Crossfit as a cult.
And maybe it is…a cult of extreme fitness enthusiasts.
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But, Crossfit isn’t perfect.
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In my humble opinion:
Crossfit workouts are far too random for my taste. On a day to day level, this approach is a big part of the fun for Crossfitters…not knowing what tomorrow’s WOD is going to be.
However, on a macro or long term level, this randomness is likely to slow down your progress towards your goal.
Exercise selection tends to overload the shoulder girdle, lower back and the knees. OUCH
Crossfit focuses heavily on anaerobic endurance training. And while I love this style of training, it is not the only aspect of physical fitness that should be developed.
Crossfit training uses a lot of Olympic style weightlifting, and while these exercises are great for you, there is a significant learning curve. My concern is that for the average trainee, the time required to get good at these lifts is exactly the kind of speedbump that causes people to abandon their fitness programs.
Crossfit is intense (or extreme if you prefer). And while that is exactly what Crossfitters want, it is this high level of intensity that is going to drive away Joe & Susie Six-Pack.
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So, what are we going to do?
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We’re going to borrow the grassroots approach of Crossfit
We’re going to challenge & support each other just like the Crossfitters
Initially, I will provide the training (52 x 1 week programs) and nutrition programs.
If you need more guidance, I will be available for online personal training.
But, the group will grow and change as the members want.
This open source approach is completely unlike the one on one personal training that I do with my clients in Toronto.
And to be honest, it’s freaks me out a little bit. but, if we’re going to revolutionize the health & fitness industry, we’re going to have to do things a little different.
Get other people to join the group. The more people we have, the better this will work. Tell your friends about it. Tweet about it. Bloggers post about it.
Every Sunday, I will post the workouts for the coming week. This will start this coming Sunday (I may even post it Saturday…I am a little excited.)
I am going to open up admin control for the Facebook Group. Kinda like Wikipedia.
Starting in February, I will integrate the nutritional program. This exercise program is going to be unlike anything you have ever done before. I don’t want people starting it at the same time they start a new diet. My advice is to get used to the workout first and then start the diet. But, seeing as I am letting go of control….
For today’s post, we’re keeping it simple. Here are…
10 Really Good Diet Hacks
diet weight loss fitness health
1. Eat a Big Breakfast
……Your grandma was right. Studies have shown that eating a big breakfast helps reduce hunger ……and promotes weight loss.
fitness
2. Macronutrient Timing
……Eat low fat/ high protein/moderate carb meals in the morning – fruit smoothies with protein ……powder, oatmeal with cinnamon, raisins & protein powder, grilled chicken fruit salad
……Eat low carb/high protein/moderate fat meals in the evening – soups, salads, stir frys, etc…lots ……of veggies (the crunchy kind) but no grains
……Lunch can go either way.
……Part of the theory behind macronutrient timing is that carbs are used for energy. As your day ……winds down, your need for carbs is reduced. And if you’re not burning carbs for energy, the will ……turn to fat.
……So, if your afternoon is going to require lots of energy, opt for a carb/pro meal. If your afternoon ……is kind of lazy, then go with the pro/fat meal. fitness
3. Eat Protein at Every Meal
……I’m not saying to eat a huge 24oz. Porterhouse steak. More like half a chicken breast or a ……couple of eggs or some tofu or a scoop of protein powder. fitness
4. Fiber at Every Meal
……Oatmeal, vegetables, fruit, ground flax seeds in your smoothie…. fitness
5. Stop Drinking Your Calories
……This morning, I am in Starbucks behind two women who are complaining that they can’t lose ……weight even though they are 1. working out 3 times a week and 2. never cheating on their diets.
……And then they both ordered Grande mocha-frappucino type drinks
……My head almost exploded.
……BTW, they had just walked across the street from their health club. fitness
6. Stop Eating Bread
……Just stop it. Seriously fitness
7. Drink More Water & Tea
……Your body needs fluid. Odds are, you don’t get enough. fitness
8. Supplement with Omega 3 Fish Oils Every Night
……Every month, there is new research highlighting the health benefits of Omega 3s. At the ……present time, the best & most affordable source of Omega 3s are fish oils. Vegetarians should ……look at Krill Oil.
fitness
9. Get Smart about Peri-Workout Nutrition
……At the very least, you need to sip on a sugar-sweetened beverage during your workout – ……Gatorade, diluted orange juice, etc…
……In tomorrow’s post, I will elaborate on this subject. fitness
10. Always Carry Healthy Snacks
……Our society thrives on junk food.
……If you want to eat healthy in order to lose weight, live longer, etc, you need to be prepared. Like ……a good little boy scout, you need to spend a little time every night preparing your healthy lunch ……& snacks.
According to research out of the UK, the color of a person’s skin affects how healthy and therefore how attractive they appear.
And since the color of a person’s skin is directly influenced by the quality of their diet, the researchers concluded that your diet may be crucial to achieving the most desirable complexion and therefore maximizing your attractiveness.
So, it’s true…you are what you eat.
Or, in this case, you’re as attractive as you eat.
Note - Researchers were looking exclusively at Caucasian test subjects. The research was not concerned with racially differentiated skin colors.
The Study
Using specialist computer software, a total of 54 Caucasian participants of both sexes were asked to manipulate the skin color of male and female Caucasian faces to make them look as healthy as possible. They chose to increase the rosiness, yellowness and brightness of the skin.
“Most previous work on faces has focused on the shape of the face or the texture of the skin, but one of the most variable characteristics of the face is skin color,” said Dr. Ian Stephen who is now at the University of Bristol.
“We knew from our previous work that people who have more blood and more oxygen color in their skins looked healthy, and so we decided to see what other colors affect health perceptions.
Skin that is slightly flushed with blood and full of oxygen suggests a strong heart and lungs, supporting the study’s findings that rosier skin appeared healthy. Smokers and people with diabetes or heart disease have fewer blood vessels in their skin, and so skin would appear less rosy.
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The preference for more golden or ‘yellow-toned’ skin as healthier might be explained by the ‘carotenoid pigments’ that we get from the fruit and vegetables in our diet. These plant pigments are powerful antioxidants that soak up dangerous compounds produced when the body combats disease. They are also important for our immune and reproductive systems and may help prevent cancer.
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They are the same dietary pigments that brightly colored birds and fish use to show off their healthiness and attract mates, and the researchers think that similar biological mechanisms may be at work in humans.
“In the West we often think that sun tanning is the best way to improve the color of your skin,” said Ian Stephen, “but our research suggests that living a healthy lifestyle with a good diet might actually be better.”
Melanin, the pigment that causes the tan color when skin is exposed to the sun makes the skin darker and more yellow, but participants in the study chose to make skin lighter and more yellow to make it look healthier.
Conclusion
Beauty = Health
And until all of us start carrying our health records around with us, we will have to rely on our ancient “lizard brains” to determine if another person looks healthy and therefore attractive.
