Food & Exercise

Exercise

How It Affects Weight Loss

It may come as a surprise but in practical terms, exercise does not afford much weight loss. As far as the average person can exercise, that is 3 ‐ 6 times a weeks for up to an hour, this does not burn many calories directly compared to dietary intake. BUT, it is still essential, and here is why. Firstly, it helps keeps metabolism elevated and this burns fat well after you stop exercising. It also helps maintain muscle mass, which is vital in long term weight loss. Secondly it aids in ‘feeling good’, the body releases endorphins in response to exercise and this aids in feelings of well being and lowers rates of depression. Finally it is healthy, simple, it’s great for everything from cardio vascular health to bone health to mobility and function.

Health and Exercise

Like peas in a pod, these go hand in hand. The human body was designed to move. There have been studies that show the less you move, the more likely you are to have morbidity (sickness), so it’s simple. Get out of the chair and GO. Of course, we will guide you in the appropriate forms of exercise for YOU and prescribe a detailed program.

Lifestyle pointers

  • Eat real food and a variety of food (ToneUp does this for you).
  • Avoid processed foods, trans fats, and excessive alcohol/caffeine/drug consumption.
  • MOVE... life = movement; think of a kid running around full of life.
  • “Dont stress the small stuff and its all small stuff” , try to minimise stress as much as possible.
  • Be social, be sure to have a good circle of friends and family; this has been proven to be very healthy.
  • SLEEP, minimum of 6 hours a night, preferably 7 ‐ 9 hours. This can be trained as well, so if it’s not happening, there is hope.
  • Drink WATER, ToneUp prescribes the amount but it’s absolutely essential!

Fact or fiction

  • “Eating fat makes you fat”. FICTION: Bad fat and excessive calories make you fat.
  • “You can eat as much as you like as long as its low fat”. FICTION: Excessive calories will always be put on as fat AND low fat usually means high carb which can produce excessive insulin and this makes you fat ALSO.
  • “A calorie is a calorie”. FICTION: A calorie from whole real foods carries with it vitamins and minerals and fibre that the body needs, where a calories from a soft drink , is an empty calorie with zero nutritional value
  • “Lean red meat is healthy”. FACT: Eaten in moderation this is an amazing food.
  • “Eating less makes you lose weight”. FICTION: You will initially lose some weight but then it will stop as the body with go into ‘fasting’ mode and hold onto everything you eat.

Programmes

Individually prescribed programmes based on initial assessment taking into account age, capabilities, past or current injuries and goals.

 

ToneUp Food

Role of Each Macronutrient

Protein: for maintenance of muscle mass, recovery and healing (the whole body is made up of protein chains from muscle to skin to hair) and mental well being thru essential amino acids (protein is broken down into amino acids, these are used and if are absent, can lead to health issues)

Fat: Good fat is actually the bodies preferred fuel source at rest in a HEALTHY person. Good fat is also essential for hormone production and heart health. Essential fatty acids are also just that, essential, without these your body can start to get sick.

Carbohydrate: Primarily just an energy source for the muscles and brain.

Why “DIET” is a dirty Four Letter word

ToneUp teaches you how to eat real food in a way that optimises health and fat loss. ANY ‘diet’ in the sense that continually restricts calories or any food group in more cases than not will lead to nutritional deficiencies, rebound fat gain and poor hormonal profiles. Hence TopeUp IS NOT A DIET. It’s a way of eating that optimises health and as a consequence leads to fat loss......NOT WEIGHT LOSS. This is important as the scales can lie!!!! Sure you can drop 2kg in a week, but if 1kg of that is muscle, then that IS NOT A GOOD THING. However, if you measure muscle mass and fat mass and hydration, and in a week you only lose 0.5kg on the scales BUT gain 1kg of muscle ( through our body analysis testing) , this is a GREAT thing, as you have lost 1.5kg of fat and gained 1 kg of muscle, but if you had only used the scales, you would have thought you only lost 0.5kg and may have changed your diet! So ditch the “diet”, and just develop new eating patterns with ToneUp and live the ToneUp lifestyle.