Debunking Fitness

Health and Fitness Redefined: Debunking Fitness with Pat Ivain

There is no shortage of misinformation online. Particularly in the field of health and fitness, anyone can post and share baseless information on supposedly effective workouts or diets that guarantee immediate weight loss. This is alarming because it could cause harm or even disability when the information is not properly applied. Because of this, it is necessary then to be more discerning and critical of the information we see. Redefine Fitness aims to debunk myths surrounding diet, exercise, and supplements with the expertise of certified personal trainer Pat Ivain in order to provide accurate and reliable information that can build the foundation for healthier habits, a more balanced lifestyle, and promote overall health.

One aspect of fitness that is often overlooked is sleep. People often do not prioritize this and instead, opt to cut down on sleep in favor of clocking in more hours of exercise. This myth that sleep can be foregone should be totally debunked, as the lack of sleep can cause a rise in cortisol, a stress hormone. When the cortisol level skyrockets, this can lead to an increased susceptibility to sugar cravings, fatigue, and weight gain, which are conditions where one is less likely to be motivated to prepare a healthy meal and instead eat processed, ready-made food. Therefore, it is recommended to get 7-9 hours of sleep as it is during sleep that vital processes occur that facilitate restoration and repair of bodily organs. Other benefits of sleep include optimal body functions, such as improved cognitive function, mood, and energy levels throughout the day. Using a wearable monitoring device or a fitness watch can help monitor sleep duration, and may even provide insights on the quality of sleep and how it can be improved.

The number of meals that should be eaten in a day has also been questioned. The answer depends on the desired goal, whether it is to lose, maintain, or gain weight. A good rule of thumb is to base it on the calories consumed versus calories burned. If calories in equals calories out, then weight will be maintained; if calories in is less than calories out, this will lead to weight loss; and if calories in is more than calories out, there will be weight gain. Regardless of the diet followed, these “principles” have been shown to successfully achieve the weight goals in mind. In general, it is recommended to aim for smaller meals in a day, as long as calorie intake is adequate (3-4 whole meals per day, with the addition of a protein shake if intake is insufficient). Tracking meals with apps such as MyFitnessPal has also contributed to successfully achieving weight goals. Emphasis should also be given on the quality of the food eaten. Consuming too much carbohydrates such as pasta or sweets can cause a spike in insulin levels in the body. Insulin is the hormone that breaks down sugar, and a sudden increase will lead to a proportionate decrease, or what is known as a “sugar crash.” A state of high highs and low lows of blood sugar then places the body at risk for metabolic diseases such as diabetes mellitus, which will have long-term negative effects such as damage to the blood vessels, kidneys, and nerves. To avoid this as well as to mitigate the significant risk that Americans are predisposed to because of the typical diet, it is recommended to have smaller, well-portioned meals to avoid harmful spikes in blood sugar levels.

Another myth to debunk is the notion of sex-specific exercises. Women often avoid weight training and toning exercises, like squatting or lifting weights, due to the misconception that they will bulk up and become too masculine. Because of this, they veer towards high intensity interval training (HIIT), intense cardio, or isolated muscle exercises. On the other hand, men tend to prefer upper body or arm exercises, and end up neglecting their lower extremities. This is poorly founded because there are numerous exercises that both men and women can do that would greatly benefit their health and fitness. In the case of women and toning, there will be an increase in muscle bulk and reduction in body fat, but not necessarily to the extent that women think. Unless she receives steroid injections, hormones, or some kind of muscle-enhancing supplement, a woman can expect a significant loss of body fat and more toned muscles, as well as visibly improved posture and better-fitting clothes. For men who focus on their upper extremities, it is just as necessary to work out the core and lower extremities. Training the core will not only aid weight loss, but would also significantly lessen the pressure on the knees. Weight-bearing joints, such as the knees, generally undergo “wear and tear” from everyday use and aging. However, it is doubly important for overweight and obese individuals to lose weight, as every pound lost takes off four pounds of pressure from the knees. Improper form while squatting can cause knee and back pain. Back muscles should be given adequate attention as these need strengthening especially after a long day of sitting. It is recommended to observe proper form while exercising to prevent injury and possibly disability. Ask a certified trainer or health professional for assistance when needed and be discerning of the information posted online.

There is also a lot of discussion on the topic of supplements. The general rule is to assess one’s diet throughout the day, then supplement it with the deficient macronutrients. However, it is still best to simply rely on the body’s capabilities and avoid dependence on other substances as these could be harmful when improperly consumed or abused. Some supplements that are widely used but are not actually essential include pre-workouts, caffeine, fat burners, and glucose supplements. Pre-workouts and caffeine may produce that initial jolt to initiate exercise but is not necessary. Fat burners and BCAAs have shown minor increases while aerobic training and add flavor, but are also not essential. Glucose supplements aid distance runners; however, it would be wise to reassess the situation if the individual is dependent on that in order to reach target distances. These supplements are not totally useless, but healthy amounts can already be obtained from one’s regular diet in a form that the body can actually absorb better. Consult a doctor or nutritionist for more detailed information on macronutrient deficiency and how to craft a diet that is best suited to your needs.

Another question is that of the appropriate time and amount of protein supplements to take. There are three types of proteins: whey, soy, and plant, and each of these have their own advantages and disadvantages. Whey protein is affordable and comes with a complete amino acid profile. However, exercise caution and read labels. Whey proteins can come in isolates, concentrates, or blends. Blends contain a lot of milk, which is why they are sold cheap, so isolates and concentrates are recommended. For those who are young or suffering from acne, do not take whey protein as this will only aggravate the skin condition. Soy protein is fine in low doses. There is a risk of gynecomastia (enlargement of breasts in males) only when consumed in large doses. Plant proteins are usually expensive and do not have a complete amino acid profile. A good rule of thumb is that it would still be best to derive protein from animal sources, as it comes in the most organic form the body can absorb. There is a misconception that there is more protein in 1lb of spinach vs. 1lb of meat, but common sense would tell you not to eat a whole backpackful of spinach. An individual was once hospitalized for eating a whole pound of spinach, which is toxic due to the high Vitamin K content. Vitamin K is fat-soluble, which means it is not as readily digested. It also plays a role in blood coagulation. Too much Vitamin K causes blood to thicken, which resulted in several health issues. Therefore, it is alright to eat spinach, but not too much of it. An important parameter to keep in mind is to consume food with a full amino acid profile. These can be found in animal products, or for vegetarians, rice and beans or other kinds of legumes can be incorporated into the diet. It is best not to eat a lot of protein before meals because it takes a while to digest, which will make sleep difficult. Ideally, the goal is to consume 1 gram of protein for every pound of lean body mass. For example, Pat’s lean body mass is about 225-230, so he will have about the same amount of protein). Also, protein should be consumed with carbohydrates in order to be absorbed properly.

The last myth to be debunked is endless cardio being the most effective way to lose weight. Again, regardless of the diet or exercise, weight loss will occur following the general rule that calories in is less than calories out. Cardio is great for the heart and does burn calories, but it should not be the sole form of exercise. When it comes to fat loss, resistance training supersedes cardio. Therefore, it would be best to combine cardio with weight training. Too much cardio will result in muscle consumption, which will lead to a drop in metabolic rate. This is why long distance runners are slender. However, once they stop running, they will gain the weight back right away.

Overall, it is recommended to lift weights, super-setting, and HIIT. There will be a rapid increase in metabolism, leading to a more defined body, better-fitting clothes, and an upswing in confidence. This will also override any guilty and enable the individual to enjoy the occasional beer or dessert. With resistance training, HIIT, or any form of exercise, this places an increased demand on the body and it will adapt to lessen that load. Through this process, remember that it is less about the destination than it is the journey.

 

About the guest speaker:

Pat Ivain is a certified NASM (National Academy of Sports Medicine) personal trainer who is affiliated with O2 Fitness in the Carolinas. He specializes in corrective exercises, especially with retirees or those with advanced age problems, and expanding his business online when the pandemic struck. He currently runs the Muscle Confusion podcast, which aims to debunk fitness myths such as those mentioned above.

Pat Ivain’s socials:

IG: @pativain, @muscleconpod

Facebook Pat Ivain

Email: pativain@gmail.com