 FAST TRACK TO

1. FAST TRACK TO Exercise secrets and the popular exercise that could actually make you GAIN fat!

2. BUT FIRST, A QUIZ What can we remember about our last topic about naturally controlling your metabolism and how fats help? • What measurement is related to Metabolism? • Should you have a Fast or a Slow Metabolism? • What burns more calories, Fat or Muscle?

3. Don’t Panic You won’t take in all the information we give you in one go. No problem, just try and pick-up 1 or 2 things that you didn’t know about before. You will get to go over this again at future Fast Tracks! Just commit to continuous learning.

4. So Who DOESN’T Exercise Stick your hand up if you either Do Not currently exercise or Do Not LIKE exercising.

5. Why is Exercise Important? Can you lose fat without exercise? YES How? • Simply by restricting your calorie intake to be less than your metabolic rate

6. Why is Exercise Important? Can you increase or maintain your lean muscle mass without exercise? NO

7. Why is Exercise Important? Exercise and being active is an essential part of life, it is fundamental to being healthy • The food and drink we consume needs to be balanced with the energy the body requires (Resting Metabolic Rate) DRINKS (Thermic Effect of Food) (WHAT YOU DRINK)

8. Why is Exercise Important? • The amount of calories you get from the food and drink you have needs to be in balance with the exercise & activity you do • Think about the maximum amount of calories you can burn in a minutethrough exercise (hint: it’s not that much, about 5 calories) • Now think about the maximum number of calories you can consume in a minute through food and drink (hint: multiply those 5 calories by 100) • If we don’t exercise enough, the calories we consume will be stored as fat by the body • Likewise, if we don’t eat enough calories for the amount of exercise we do, then the body has to draw on its reserves to keep the body going

9. Energy (calories) in = Energy out It would take us 1 hour of running or 3 hours of walking to burn off the energy contained in an average serving of French Fries

10. Why is Exercise Important? • To maintain or improve cardio-vascular health • To maintain or improve circulation • To maintain or improve bone strength • To maintain a good state of mental health through the release of endorphins

11. Types of Exercise Cardio Exercise (Aerobic) Cardiois any type of exercise that increase the workload on your heart and lungs. • It gets oxygen pumping around your system improving circulation, managing blood pressure, strengthening the heart, increasing lung capacity and endurance • But itfails to produce fat lossRESULTS - Are there health benefits?  Sure, but you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts (more on this later!)

12. Types of Exercise Resistance Training (Anaerobic) Is exactly that - training using resistance - it strengthens the muscles. • Resistance training is importantto build muscle to prevent or reduce muscleloss and helps improve metabolism – a key to maintaining weight • Muscles burn calories faster than fat, so the more muscles you have, the betterresults you’ll get • Resistance training not only tones the muscles, giving you a better body shape, it’s also important for improving metabolic function, balance and strength to help decrease risk of injury • It helps improve body composition, manage blood pressure and increases bone density (particularly important for women)

13. Those That Do Exercise… Stick your hand up if you:- • Swim • Jog • Run • Use Gym Cardio Equipment This is classed as ‘Steady-state’ cardio exercise.

14. Steady-State Cardio Exercise Why running on a treadmill and other ‘steady-state’ cardio exercise won’t get you in shape and may increase your body fat!

15. Did You Know… …that doing these exercises regularly can alter your body chemistry, lower your metabolism, cause thyroid issues and train your body to store fat more efficiently?

16. The Thyroid Hormones… …are produced by the thyroid gland and are primarily responsible for regulation of metabolism. • They act to increase your Basal Metabolic Rate (BMR) • They affect protein synthesis (muscle building) • They help regulate long bonegrowth • At a NORMAL level of the Thyroid Hormones, the body burns enough energy to stay warm, and muscles function efficiency • At HIGH levels, (hyperthyroidism), the body goes into a state where weight gain is almost impossible • At LOW levels, (hypothyroidism), the body accumulates body fat with ease, almost regardless of physical activity level OVERACTIVE THYROID UNDERACTIVE THYROID

17. Steady-State Cardio Exercise People may inadvertently put themselves into a hypothyroidcondition (weight gain) when they perform too much steady-state cardio. • Specifically people who do steady-state cardio for an hour or more every day • To put this in context, an average 5K run takes 30 to 40 minutes and would not constitute steady-state cardio • This is about swimming, running, cycling, stair-climbing, or elliptical cardio, etc. done for hours at or above 65% of your max heart rate • Too much cardio can impair the production, effectiveness and metabolism of the thyroid hormones • Particularly when accompanied by calorie restriction (an all too common practice) • This is why people can exercise for hours every week with negative results

18. Will Running Help You Achieve Your Goals? Think about it this way: Your body is a responsive, adaptive machine that has evolved for survival. • If you’re doing steady-state cardio on a regular basis, your body senses this excessive energy expenditure, and adjusts to compensate • If you engage in excessiveenergy expenditure, your body will react by slowing your metabolism to conserve energy • Your body wants to survive longer while you do what it views as a stressful, useless activity • DecreasingThyroid Hormoneproduction decreasesyour metabolism to preserve energy immediately… > 60 minutes > 65% max heart rate

19. Will Running Help You Achieve Your Goals? …a result of this decreased metabolism is the way the body starts burning fuel. • Training consistently at 65% or more of your max heart rate adapts your body to save as much body fat as possible • After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities and energyfrom body fat stores also decreases by 30% • To this end, your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all so instead of burning body fat, your bodyretains it > 60 minutes > 65% max heart rate

20. Will Running Help You Achieve Your Goals? That’s not all - You can still lose muscle mass • Too much steady-state cardio actually triggers the loss of muscle • This seems to be a twofold mechanism, with heightened and sustained cortisol levels triggering muscle loss, which increases myostatin, a potent destroyer of muscle tissue Say goodbye to bone density, too • As it declines with the increased body fat due to the fat cells leaching calcium out of your bones • The jarring effect of running will have some positive impact but the lack of variation in movement and load bearing action makes running less than helpful And long term health? Out the window as well • Your percentage of muscle mass is an independent indicator of health • You’ll lose muscle, lose bone, and lose health When added together, these phenomena result in constant fat gain!

21. Did You Know… …that with the correct type of exercise you can keep Blood Sugar Levels stable and minimise Body Stress Levels?

22. Body Stress Levels Cortisol, known more formally as hydrocortisone, is a steroid hormone released from the adrenal gland. • It is released in response to stress • Its primary functions are to:- • increaseblood sugar levels • suppress the immune system • aid in fat, protein and carbohydrate metabolism • It also decreases bone formation • Because exercise forces the body to deviate temporarily from homeostasis (natural set-point), it is perceived as a stress and causes the release of cortisol • However, exercising regularly (but not steady-state cardio!) will decreasethis effect, causing the body to have a better response to stress and require less cortisol release

23. Blood Sugar Levels One of your body's most critical hormones is Insulin. • Insulin’s function is to help your body keep Blood Sugar at bay, clear it quickly from your bloodstream after food & drink, and (hopefully) shuttle that Blood Sugar to muscle tissue for energy instead of into fat cells (driving up your weight) • Due to a diet full of processed, Insulin and blood-sugar-spikingcarbohydrates, most folks are suffering from some level of Insulin Resistance, a condition in which Insulin is no longer able to efficiently removeBlood Sugar from the blood stream

24. Insulin Resistance What happens when you are Insulin Resistant? • Dramatically reduced fat burning • Increasedblood sugar levels • Increased fat storage • Even worse, Insulin Resistance can and often does lead to type 2 diabetes and an array of other health problems over time, such as an increased risk for Alzheimer’s and other cognitive disorders, premature aging, heart disease, and even stroke … and it all leads back to Insulin Sensitivity • Improving your bodies sensitivity to Insulin will ultimately help you AVOID storing the carbs you eat as fat (and instead push those carbs to your muscles to be used as energy)

25. Do You Know… …what exercise you should do to keep cortisol and insulin in check, reduce your body fat & build lean muscle mass?

26. HIIRT One "tried and true" way to improve your Insulin Sensitivity and carbohydrate tolerance is to participate in High Intensity Interval Resistance Training (HIIRT) as opposed to High Intensity Interval Training (HIIT). • Numerous studies have shown that training with weights can have a profound impact on insulin sensitivity, with the most beneficial effects seen with protocols that incorporate many sets and many reps, such as 5 sets of 8 repetitions per body part, repeated for a total of 3 exercises per body part • These high-intensity strength training workouts deplete stored carbohydrates in muscle tissue (known as glycogen), and increase Insulin Sensitivity and glucose uptake in muscle to replenish these depleted energy stores

27. HIIT / HIIRT What is the definition of HIIT and HIIRT? • HIIT – High Intensity Interval Training:  • Most studies on classic High Intensity Interval Training (HIIT) focus on only sprint (running) and/or cycle sprint sessions, because that’s what’s available and most easily studied in a lab setting • HIIRT – High Intensity Interval Resistance Training:  • At it’s most basic, HIIRT is a powerful burst of output (typically 20 – 80 seconds), followed by a scaled rest period which is then repeated • Brief, brutal and basic are key words here

28. HIIT / HIIRT What’s the Difference? • Generally speaking, the distinction lies in the overall intent of each individual “set” (or output burst) • Both attempt to attain as many repetitions (or highest cumulative work or power output) as possible within a set, or established time period • An exercise may be performed 2, 3 or even many more times within a workout • HIITis mainly endurance and cardio-vascular focused • HIIRT is basically HIIT with weight resistance • A study on HIIRT has demonstrated that a supervised progressive High Intensity Resistance Training program performed 3 days/week for 6 months was so powerful that it even controlled type 2 diabetes and was effective in improving glycemic control and muscle strength. • Study by David W. Dunstan, PHD1, Robin M. Daly, PHD2, Neville Owen, PHD3, Damien Jolley, MSC2, Maximilian de Courten, MD1, Jonathan Shaw, MD1 and Paul Zimmet, PHD1 http://care.diabetesjournals.org/content/25/10/1729.full

29. Can You Give An Example? Here’s an Example of a Classic HIIRT Workout: • Six distinct exercises: • 3 upper body dominant exercises alternated with 3 lower body dominant • All set in a circuit format • Each exercise is performed all-out, full-bore for 1 full minute • as many reps or the most force and/or power developed as possible • Then, rest for 1 full minute before beginning the next exercise in succession • Each exercise will be performed twice during the 2-round duration of the workout • If you’re doing the maths, we’ve got 24 minutes worth of work and resthere • Even allowing for some degree of spill-over, we can still get this workout done in 30 minutes Brief, brutal, basic…and extremely effective

30. How Does HIIRT Maximize Fat Loss? The take home messages are these: • In order to maximize Fat Loss, we must:- • minimize Insulinspikes • improve muscle Insulin sensitivity • keep cortisol under control • This is best achieved by keeping training sessions brief, brutal, basic and intermittent • In order to maximize Muscle Gain, recruit and fatigue as many muscle fibres as possible, as fast as possible, and ensure adequate post-workout recovery and nutrition following the workouts

31. How Much Exercise Do You Need To Do? Fitness experts recommend a minimum of 30 minutes a day, 5 days a week • But build up to this gradually if you do not currently exercise • Your Protein Frequency will be CRITICAL in managing your energy and hunger as you increase your exercise regime • A higher level of activity requires more energy (in the form of calories) to fuel the body • Don’t use exercise as an excuse to eat ‘empty calories’ (sugar rich / low nutrition) • Use your Formula 1/H24 for post-recovery nutrition

32. Calorie-burning Activities You can’t exercise your way out of a “bad-eating day” – it would take a ‘brisk’ 30 minute walk to burn off a small Kit-Kat or 30 minutes cycling to burn off a small bag of crisps! The regular 58g single Mars Bar contains 260 calorieswhich are mainly empty (sugar based) with no nutritional content and would take nearly an hour to burn off. *for a 70kg person(154lbs or 11stone); calories burned per hour will be higher for person’s who weigh more than 70kg and lower for person’s who weigh less.

33. Recommendations Beginner: • Not used to exercise / Do not exercise • Just try and fit in as much activity as you can around your normal day Intermediate: • Used to moderate activity and cardio one or more times a week • Build in Weight Resistance or HIIT training into or around your current routines Advanced: • Already do moderate to intense exercise more than 3 times a week • Consider HIIRT

34. Beginner: Example Activities • Take the stairs instead of the lift or escalator • Walk or cycle to close destinations instead of driving • Get off the bus a few stops early or park further away from work • Exercise while watching TV, especially during commercials • Get busy with housework, vacuuming, washing the floors, windows etc. • Go for a short walk before and after dinner • Several times a day, take a few minutes to stretch

35. Intermediate: Suggestions • Try different activities each week, change your routine and environment • Brisk walking • Cycling • Swimming • Weight training • Yoga • Power training • Build intervals into your existing routines to avoid steady-state • Variety is the spice of life! • Train different muscles: chest, arms, stomach, back and legs – always keep it fun and doing it with a friend can be very helpful for motivation!

36. Example 6 Minute Workout Here's an example bodyweight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss: • 30 seconds of bodyweight squats • 30 seconds of push ups • 30 seconds jumping jacks • Repeat 4 times This workout only takes SIX minutes and you'll burn way more fat than you will with those long, drawn out, monotonous cardio sessions

37. In Summary • Don’t run excessively, use it as a warm up • 20 minutes is adequate to maintain cardio-vascular health • Use weight resistance training to build Lean Muscle Mass • Consider HIIRT for greater benefits • Fit being active in and around your normal day • Don’t forget – 80% Nutrition – 20% Exercise!

38. Remember…Be CEEN • Community • Engage in the social events we organise on a weekly basis • Education • You don’t know what you don’t know! • Continue to attend these FTTL10 sessions • The internet is full of contradictory information so beware! • Exercise • 80% Nutrition, 20% Exercise • You can’t exercise your way out of a “bad-eating day” • See you at FitClub – Who are you bringing? • Nutrition • Stick to your plan • Don’t hesitate to ask if you have any questions or difficulties

39. Next Fast Track to Level10 Topic How Dieting Can Destroy your Health and The 11 Foods You Should Avoid at all Costs to Stay Healthy BE HERE…SAME TIME…SAME PLACE…

40. Put it into ACTION