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How to Tailor Your Fitness Routine if You’re Overweight or Suffer from Metabolic Syndrome

Training Overweight

The hard way

Do you want to exercise to lose weight? Or to control diabetes? Then you should know there’s a difficult way… And an efficient way. And they’re complete opposites.

The difficult and inefficient way? That’s trying to follow the failed advice of just moving around more while eating less. That rarely works in practice. Following that advice makes you hungry and tired, and demands unyielding willpower every day for the rest of your life. It’s the hard way.

The smart and efficient way? Let our expert guide you through the maze of exercise tips and routines.

Jonas Bergqvist is a licensed physical therapist who’s worked with dietary, exercise and lifestyle coaching for many years. He currently runs a combined health and education centre with courses in, among other things, LCHF and paleo dietary advice. He’s also a popular diet guru and has written several diet and exercise books, including (in Swedish) “LCHF and Exercise”.

Now it’s time for his best advice on the topic of exercise for weight loss and improved health:

Guest Post

Jonas BergqvistThis second exercise-themed post is going to deal with the issue of how best to exercise if you’re overweight or are suffering from metabolic syndrome.

It should be stated immediately that any kind of exercise is better than no exercise. Also, the more the better, if you keep it at an amateur level. So the first step is all about establishing regular exercise sessions. It’s the accumulated volume of exercise over time that brings health benefits, not the effect of single workouts. However, that’s not to say that the individual workouts can be any old way you feel like. You can choose to exercise more or less effectively, and that’s what this post is all about. Continue Reading →

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The Best Way to Exercise for Beginners

running

Do you want to get started exercising although it’s all new to you? Here’s just the guide you need.

Our guest expert Jonas Bergqvist — physical therapist, health inspiration and writer — recently shared his philosophy on exercise and exercise advice. Now it’s time to really get cracking.

This post will stick to the basics: How can you get started with exercise in the best way if you’re inexperienced, or even a complete beginner? Can it be done?

Without further ado, here’s Jonas:

Guest Post

Jonas
This first post on exercise is about how to start exercising if you’re inexperienced or out of practice. The ten main take-home messages are summarized in point form at the end.

Start with your attitude towards exercise. Exercising for the right reasons is absolutely the deciding factor for long term success. Continue Reading →

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New Documentary About Incredible Physical Performance on LCHF – Just Released

This is interesting. Can you exercise and perform better physically with a lot fewer carbohydrates? Claiming this used to be dismissed as nonsense… but now more and more athletes have shown that it’s possible, by winning competitions and shattering records.

Here’s a brand new documentary featuring interviews with some of the top scientists and athletes in the field. The movie also follows a couple that takes on the impossible: rowing alone from California to Hawaii… on 80% fat and no added sugar.

I watched an early screening of the movie in Cape Town last week and it’s both eye-opening and entertaining.. well worth seeing. You can see the trailer above and here’s a link to watch the movie online.

Watch Full Movie

Watch the entire movie

The price supports the movie maker Donal O’Neill and his upcoming movie project, in a related field. Continue Reading →

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Kickstart this Year’s Exercise — Properly

MF-Jonas

Jonas Bergqvist

Would you like to make this the year you started exercising regularly? At DietDoctor, we’ve invited an expert to guide you through the plethora of exercise advice and workout suggestions out there.

Jonas Bergqvist is a licensed physiotherapist who’s worked with dietary, exercise and lifestyle coaching for many years. He currently runs a combined health and education centre with courses in, among other things, LCHF and paleo dietary advice. He’s also a popular diet guru and has written several diet and exercise books, including (in Swedish) “LCHF and Exercise”.

Right here at DietDoctor, he’ll be publishing a series of guest posts to inspire you to get in better shape, better health… And perhaps even get that future dream body!

Guest Post

JonasIt’s the beginning of the year and papers are full of headlines with speedy get-started-now-tips: This is how you start exercising! How to get a flat stomach! Build muscle! Lose weight!” Continue Reading →

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What Is More Dangerous – Inactivity, Obesity or Something Else?

Namnlöst-1

The cause of health problems, or a symptom?

Is it more dangerous to be lazy than to be fat? The media reports on a major new European study with the usual simple and hasty conclusion. Here’s a typical example:

BBC: Inactivity “kills more than obesity”

The truth is not that simple. Asking what is worse, laziness or obesity, is the wrong question and mostly leads to prejudice. Understanding the real problem can provide an effective solution and improve the lives of many.

The study is large, but of the usual, simple and relatively cheap kind. It’s a questionnaire study about physical activity among about 300,000 Europeans, combined with measuring their weight and waist circumferences.

The result is that the quarter who reported significant inactivity – less than, say, a 20-minute walk every day – on average die slightly younger. This compared to people moving at least 20 minutes daily. For those who move more than that, no clear improvement was seen.

Media immediately jumps to the obvious, but far from proven explanation: that inactivity LEADS TO health problems. But this is just statistics from a survey, we can’t tell the cause. The opposite explanation is just as possible: that people with health problems move less than others.

For who would definitely want to leave the couch, chair or bed less than 20 minutes per day? Sick people, depressed people, people with severe obesity, people with disabling pain conditions, people who expose themselves to starvation dieting, people who are not feeling well.

If these people on average live shorter lives, it should not come as a surprise to anyone and we can’t hastily blame the multifaceted problems on inactivity alone.

Conclusion

Of course it’s a good idea to move more than 20 minutes per day, but nothing indicates that this is the right place to start for everyone.

If you really don’t want to move there may be another problem to tackle first. Perhaps a diet change, weight loss, health improvement or better sleep is what is needed in order to make you feel good and get enough energy that you’ll want to move… a lot more.

The truth is that you can start at any point you wish, but the positive effects then tend to spread. Good luck!

Continue Reading →

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Elevator Ban in Fight Against the Obesity Epidemic – Seriously!

hiss

The desparation is spreading. In Turkey a ban on using the elevator is now introduced to curb the obesity epidemic in the population:

Daily Sabah: Governor takes on elevators in fight against obesity

So far the ban only applies to public buildings in a province in Turkey – and if you want to go beyond the third floor this is apparently ok. There are also exemptions for nursing homes and people who for health reasons can’t climb stairs.

I wonder if you need a doctor’s note to take the elevator and who is going to monitor this? And what about strollers, should they too take the stairs?

The Elevator Act will hardly be a success. Of course it’s good to move, but unfortunately it doesn’t have any major impact on weight. Similar laws will produce a lot of hassle but hardly any positive effect. You also add to the old prejudices against people with weight problems.

The same governor has previously ordered that coffeehouses serve tea with only one sugar cube instead of two. This is a step in the right direction but it fails to adress the truly massive problem.

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If you’re going to have an impact on the obesity epidemic through legislation you need to start at the right place.

Continue Reading →

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LCHF on Australia’s Biggest Science Show!

Catalyst

Things are happening! The other day an excellent TV show aired about the benefits of LCHF-like food. This on Australia’s biggest science show, Catalyst.

The show is not only about how LCHF may reduce appetite, produce weight loss without hunger or improve diabetes. It also goes into how this kind of food may help some top athletes to better performance.

Watch the episode for free online:

Catalyst: Low-carb diet: fat or fiction? (30 minutes long)

The show features professor Tim Noakes and professor Steve Phinney. Continue Reading →

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