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Changing your body composition.

Apr 20, 2022

How to stop blaming our genetics and start seeing changes!




There are 5 different variables we can change to start seeing some changes.


1.     Quit the processed foods

What we put into our body is the most critical variable we can change that will guarantee changes, and it’s not about eating less. What you eat each day makes up portions of your cells, hair, skin, nails, muscle, fat and so much more. The nutrients you consume aren’t just getting transported through your digestive system and bloodstream; they are also a vital part of everyday tissue generation that makes us who we are. When we look at a food it represents so much more than calories it is nutrients that makes up your cells, so chose wisely.

 

Studies have shown that those who eat processed foods eat an average of 500 calories more per day than those who eat unprocessed food. In one study this excess calorie consumption eventuated in a kilo weight gain over a 2-week period. Not only do processed foods contain high amounts of added sugars, fats and sodium (salt), they also often contain artificial ingredients, and they don’t always list everything they add. For example, companies don’t have to list what combination of chemicals they include when they mention the food has “artificial flavour”.

 

With excess calories and unknown chemicals, we can ask ourselves the question; do we really want unknown chemicals making up the cells of our body?

 

 

2.     Food sensitivity

Ever felt bloated or fatigued after a meal? This could be due to food sensitivity.  Being intolerant to a specific food may mean that your body is identifying it as a foreign body that needs to be eliminated. The body then attacks it and spends its energy doing that rather than spending energy on protein synthesis. This may cause some inflammation, swelling and headaches.


Over 20% of the population have a food intolerance and many don’t even know about it. If you start to notice this feeling it may be beneficial to try an elimination diet. This diet is simple, it involves removing the food you’re suspicions of for 14 days and reintroduce it. If you notice you feel better, then you know to make a change and remove that food from your diet or continue to have it and suffer the consequences. If you feel no difference, then you’re able to cross that food off the list and try another food.

 

 

3.     Sleep

Research has shown that getting inadequate sleep may lead to retention of body fat and increased risk of weight gain. How? Evidence shows that the lack of sleep leads to reduced production of leptin (sanity hormone) and increases levels of ghrelin (appetite hormone). This combination may compromise the effectiveness of a well-balanced nutrition and training program.

 

4.     Fibre for the win

Fibre filled food is a natural probiotic, which provides your gut with good bacteria, which is desirable for fat loss and overall health. The average western diet contains 15g of fibre which is half the minimum recommended. Aim to get at least 30g of fibre per day to maximise your weight control and provide your gut with the bacteria in loves.

 

 

5.     Train what you love

By partaking in an activity that you enjoy, you’re more likely to stay consistent and avoid skipping those days when you really can’t be bothered. Whether it is weights, cardio, group training or a walk along the beach, doing a type of exercise you enjoy is good for the body and the mind.

 

 

References

Cadegiani, F. and Kater, C., 2018. Body composition, metabolism, sleep, psychological and eating patterns of overtraining syndrome: Results of the EROS study (EROS-PROFILE). Journal of Sports Sciences, [online] 36(16), pp.1902-1910. Available at: <https://www.tandfonline.com/doi/full/10.1080/02640414.2018.1424498> [Accessed 2 February 2022].

McRorie, J., 2015. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1. Nutrition Today, [online] 50(2), pp.82-89. Available at: <https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/digestive-physiological-outcomes-related-to-polydextrose-and-soluble-maize-fibre-consumption-by-healthy-adult-men/4F8D79E001C3976AF303724B14648D0F> [Accessed 3 February 2022].

Nardocci, M., Leclerc, B., Louzada, M., Monteiro, C., Batal, M. and Moubarac, J., 2018. Consumption of ultra-processed foods and obesity in Canada. Canadian Journal of Public Health, [online] 110(1), pp.4-14. Available at: <https://link.springer.com/article/10.17269/s41997-018-0130-x#citeas> [Accessed 1 February 2022].

Westerterp-Plantenga, M., 2020. Challenging energy balance - during sensitivity to food reward and modulatory factors implying a risk for overweight - during body weight management including dietary restraint and medium-high protein diets. Physiology & Behavior, [online] 221, p.112879. Available at: <https://www.sciencedirect.com/science/article/pii/S0031938420301967> [Accessed 2 February 2022].

 

 

 

 

We live in a 3D world, it's time to start training that way!

By Alison Absolute Balance • 24 Apr, 2024
The human body is designed to move in a three-dimensional plane divided into the following segments: Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves. Side to side movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting/rotational movements. Too often we get caught training mostly in a sagittal plane, think running, squats, bicep curls etc. While these are all good exercises, in day-to-day life we don’t only move along a sagittal plane. What happens when you need to quickly get out of the way of the e-scooter flying towards you on the foot path or make a quick sidestep to avoid a pothole – these movements are along the frontal plane. While movements such as turning to check your blind spot while driving or turning to talk to the person next to us are in the transverse plane. When it comes to injury prevention and movement efficiency it is important to incorporate exercises from all planes of movement into training programs. Sagittal If a line ran down the middle of the body splitting it from left to right, movements parallel to this line are within the sagittal plane of movement. The sagittal plane is the most common plane of movement and is trained overwhelming more than the frontal and transverse planes of movement. Movements/exercises considered to be in the sagittal plane include running, squats, deadlifts and bicep curls. Now while all these exercises are good, with the way our lives having evolved into many desk sitting roles, driving from place to place etc, to then go to the gym and focus heavily on movements that are predominantly up – down, and forwards – backwards we can end up reinforcing these pathways and becoming somewhat robotic, heavily limiting our natural movements. Frontal If a line ran down the middle of the body splitting it into front and back, movements parallel to this line would be within the frontal plane of movement – essentially any movement that involves moving away from or towards the midline. Often neglected in strength programs, frontal plane exercises include Cossack squats, lateral lunges, and side raises. Transverse If a line split the body in half separating it into top and bottom with the pelvis being the point of division, any movement parallel to this line would be considered to be in the transverse plane of movement. Movement along/through a transverse plane is generally more rotational such as a Russian twist or trunk twist. By focussing largely on sagittal plane movements, we are risking developing muscle imbalances, limited mobility and uncoordinated movements in the neglected planes. Our body is designed to move on a 3-dimensional plane so make sure to train in a way that will allow it to move the way it’s supposed to. Katie McGrath Injury Prevention Specialist Injury Prevention Services

Stretching and mobility benefits

18 Apr, 2024
Stretching and mobility exercises are indispensable components of both injury prevention and recovery strategies. Incorporating dynamic stretches before physical activity can help prepare the body for movement by increasing blood flow to muscles and enhancing joint flexibility. This dynamic warm-up routine primes the muscles and connective tissues, reducing the risk of injury during subsequent activity. Furthermore, static stretches, performed after physical activity, helps alleviate muscle tension and improve flexibility, thereby minimizing the likelihood of strains and tears. In the realm of injury recovery, stretching and mobility exercises play a crucial role in rehabilitation protocols for individuals recuperating from various musculoskeletal injuries. Following an injury, muscles can become tight and weakened due to disuse or trauma. Gentle stretching exercises aid in maintaining or restoring flexibility, preventing muscle atrophy and contractures. Additionally, targeted mobility exercises assist in restoring range of motion and functional movement patterns, allowing individuals to gradually regain strength and flexibility while reducing the risk of re-injury. Moreover, stretching and mobility exercises promote tissue healing by improving circulation to the injured area. Increased blood flow delivers essential nutrients and oxygen to damaged tissues, facilitating the repair process and reducing inflammation. By incorporating a comprehensive stretching and mobility routine into their regimen, individuals not only safeguard themselves against future injuries but also expedite their recovery journey, enabling them to return to their activities with greater resilience and confidence. Mariah Adolphus Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Meet a Team Leader at AB

05 Apr, 2024
Hey, my name is Blake, and I am an Exercise Physiologist, Workers Compensation Specialist and Clinical Team Leader at Absolute Balance. I graduated from Edith Cowan University in 2015 after completed my Bachelor of Science (Exercise Science and Rehabilitation). I grew up on a farm Northeast of Perth past Gingin with my parents and two brothers, both of which are back working on the farm, which has been in our family for generations. My love for sport and interest in the human body initially prompted me to complete my Bachelors in Exercise and Sports Science, and my initial thoughts on a career were either Physiotherapy or Phys Ed Teacher. However, this quickly changed when I commenced my first Exercise Physiology unit in my Sports Science degree as it opened my eyes to exercise rehabilitation, and how important it was to individuals with injuries. Having experienced multiple injuries personally playing football (AFL), basketball and tennis, I can fully empathise with how much injuries can impact your life. Being an EP and being in a role where I can make a positive and meaningful impact on individual’s lives who have sustained an injury is extremely important to me. This doesn’t only extend to the patients I see, but also the team members I lead within Absolute Balance. I guide a team of five in the Northeast region at Absolute Balance, assisting them with their own patients and leading them to grow as Exercise Physiologists and individuals. Although it has its challenges, leadership is extremely rewarding and has helped me grow both personally and professionally. Whilst I am not at work, I am spending my time at the gym, at football training and games during February-September (or in the car travelling to and from comes with the gig of country football), spending time with my wife and our dog Otis. I spend the other half of my weekend manicuring my lawn and watching good shows and sports. Blake Cocking Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
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