(1) HIIT or MISS?
HIIT can seem super difficult and draining! Is it worth it??
• HIIT = Hight Intensity Interval Training – Alternating between sprinting for 30s and walking for 30s
• MISS = Moderate Intensity Steady State – Jogging at a constant pace on the treadmill
• Research shows HIIT increases cardiorespiratory fitness by twice as much compared to moderate intensity steady state in those with diagnosed chronic diseases
• HIIT burns more calories increases fat burning post-exercising compared to moderate and some studies have shows success in fat loss with HIIT programs while those with MISS had no change
Take home message: For days you are feeling motivated and when your goal is fat loss, do the HIIT, but if you are not feeling like expending a ton of energy, better to MISS than miss the opportunity for cardio!
(2) How many times a day should I eat?
We’re used to hearing “3 meals a day” but some say we should eat every 2 hours?
• Research has indicated more frequent meal eating may be more beneficial for fat reduction but inconsistent results
• Research also favoured eating more frequent meals for body fat % reduction but results were produced by a single study so results may not represent
• Successful long term weight loss was associated with consumption of 3-5 meals per day combined with calorie reduction
• Increasing meal frequency from 3 to 6 times a day didn’t effect fat oxidation and study results indicated increased meal frequency may have adverse effects on staying full or being hungry
Take home message: Eating frequently can help prevent you from every feeling so hungry that you overeat. Eating the right foods at meals is more important for fat loss and/or muscle building than how you break up your meals throughout the day.
(3) Do I need to diet AND exercise?
Changing two aspects of your lifestyle can seem daunting! Is it worth it?
• To lose weight, you need a caloric deficit (eating under the amount of calories your body requires for the day)
• Achieving a caloric deficit with exercise alone can mean lots of exercise and just through diet can mean cutting out lots of food
• Creating a caloric deficit by incorporating both aspects allows a balance between reduction in food intake and time exercising – much more realistic!
• Combining diet and exercise had greater weight loss results than diet programs alone, especially for at least 1 year
• Programs combining diet and exercise were both more effective and had better long-term compliance than either separately
Take home message: To lose weight you need a caloric deficit and when you achieve that by reducing calories with diet while burning calories with exercise, you are more likely to have better results and continue to program long-term!
(4) How important is sleep?
• The hormone in your body that dictate feelings of hunger, ghrelin, is affected by how much you sleep
• Research has shown ghrelin significantly increases between 7h – 4.5h of sleep and 7h – total sleep deprivation, coinciding with significant increases in feelings of hunger
• Listen to your body as to how much sleep you need! Individual sleep requirements can vary between 7 to 10 hours a night
Take home message: That last episode of Netflix is not worth it. Get the sleep that your body needs in order to help control your cravings the next day and ensure homeostasis with your hormones!
Let us know what your other burning fitness & nutrition questions are and we will find the best answers!