So recently I have been accused of being a fitness expert. At no point in my life have I ever made that boast. What I am is a ketogenic and BFR synergy coach. I have close relationships with some of the most knowledgeable people in both keto and BFR professional spaces and not only do I have those relationships but I have the experience. I have done so much and come do far using these modalities. My focus has been on how to use the keto diet and BFR band training for body composition improvements. That being said I believe fitness is a very important part of the process.
Twenty eight percent of women in the United States are reported as not being physically active compared to twenty-five percent of American men. Adults aged sixty five and over reported the highest prevalence of physical inactivity at thirty two percent followed by adults forty five to sixty four at twenty eight percent and younger adults aged eighteen to forty four years old at twenty two percent. An estimated one hundred sixty million Americans are either obese or overweight. Nearly seventy five percent of American men and more than sixty percent of American women are obese or overweight. These are also major calls for American children as nearly thirty percent of boys and girls under the age of twenty are either obese or overweight, up from nineteen percent in 2014.
Physical activity increases people’s total energy expenditure, which can help them stay in energy balance or even lose weight, as long as they don’t eat more to compensate for the extra calories they burn. Physical activity decreases fat around the waist and the total body fat, slowing the development of abdominal obesity.
Those are some recent statistics. The fact remains that people spend a lot of their time engaged with screens and not moving much. This lack of activity has led to a larger body composition. The sad and simple truth is that if people would simply engage in some sort of physical activity regularly they would have a huge advantage in helping themselves with obesity and overweight body composition.
People spends several minutes driving around looking for a closer parking spot rather than walking a little bit further. They take escalators and elevators rather than take the stairs.
It’s not that complicated. People often believe that they have to spend hours on days end in the gym. Now that’s what I prefer but it’s not the only way to get moving and to improve body composition. Tennis, golf and really and physical activities can help. It’s not necessarily about grinding away in the gym but rather doing anything that gets the blood flowing, the heart beating and exerts a bit more energy. It’s been shown that as little as ten minutes of moderate activity three times a day can assist in improving body composition. This of course needs to be coupled with an improvement in diet which we will discuss later.
So what’s my personal favorite activity? I am a resistance kind of guy. I enjoy throwing around weights at the gym. I prefer five to seven days a week at about forty minute engagements. This is simply my preference but is not necessary for everyone. I also utilize BFR band training for maximum results, also to be addressed later. I will talk about how using a ketogenic diet and BFR can compound and build upon each other to greatly increase results and I will discuss some of the science that I have found that supports this hypothesis. There are also various other health hacks that have been shown to increase body composition improvements that I will share.
What are a few other benefits of exercise? Lowering cortisol levels and helping with stress. Improvement in mood including stabilization of depression and anxiety. Improvement in blood pressure and insulin levels. Improvement in lean body muscle and bone density. A general increase in self esteem. These are a few examples.
So my point is? Get off of your butt and do something. People constantly complain about their weight and energy levels but continue to spend their free time watching TV or one their devices on social media. They believe that living in the gym is the only way to improve their situation. The truth is that if they can simply make the effort to get out and do some sort of physical activity that they can begin to see and feel some improvement. I believe the other problem with the idea of training, whether resistance or just going for a simple walk is that people believe that if they do not see results in a few days that they will never see them. The fact is that they have spent several years eating poorly, several years not moving and that in order to start seeing results does require consistency and time and effort. They did not end up where they are after a few bad meals or a few days of binge watching Netflix. It was over a period of bad decisions that they ended up as obese or overweight. So let’s try to be realistic. In order to change your body composition you must be patient and consistent but it can happen. It will happen in your life.
Be conscious about your life. Don’t look for that closer parking spot. Don’t look for the elevator or escalator. Don’t sit around after work drinking that beer and starting at the TV or your phone. If you are willing to make a few simple lifestyle changes then you can improve your body composition. It’s up to you.