Are You Working Out TOO Hard?

Know Your Genetics

Know Your Genetics

What’s a MET?
Eating well and exercise go hand-in-hand when it comes to committing to living a healthier lifestyle. How do know if you’re exercising enough to get the maximum benefit out of your workout? The key lies in tracking your METS. But what the heck is a MET?

A “Metabolic Equivalent of Task” is a way of measuring the amount of exertion expended during different physical activities. Values are assigned to each physical activity as a ratio of the rate of energy consumed during an activity compared to the energy used while your body is at rest. METs are essentially a point system for exercise. The more energy required performing the activity, the higher its MET value will be. For example, sitting and watching television for one hour has a MET value of 1 while running at a pace of six miles per hour has a MET value of 9.8.

Now that you know what a MET is, how do you know how many you need to maximize your fat burning results? The Inherent Health Weight Management Test not only determines whether an individual is likely to respond better to a low-carb, low-fat, or balanced diet based on their genotype, it also places an individual into two groups of exercise needs based on the intensity levels necessary to trigger the fat burning process. We call these two groups Moderate MET and High MET.

Individuals in the Moderate MET group have the luxury of benefiting from virtually any exercise and can still reap results by doing moderate intensity activities in the range of 3 to 5.9 METs for a weekly total of at least 7.5 METs. For example, consider the following exercise log for a Moderate MET individual:

Day 1: Sweeping the garage, sidewalk and outside of house for 30 minutes
MET value of 4 x 0.5 hours = 2 METs

Day 2: Running for 30 minutes at a pace of 4 miles per hour
MET value of 6 x 0.5 hours = 3 METs

Day 3: Taking a water aerobics class for an hour.
MET value of 5.5 x 1 hour = 5.5 METs

Day 4: Walking at less than 2.0 miles per hour for 20 minutes
MET value of 2 x .33 hours = .66 METs. (This activity does not count toward the total because the activity’s MET value of 2 is under the 3 MET minimum)

WEEKLY TOTAL: 10.5 METs and successfully over the minimum of 7.5 METs for the week

Meanwhile, those in the High MET group need to engage in activities that are 6 METs or greater per activity, for a total of 13 METs per week, in order to trigger the fat burning process. For instance:

Day 1: Running for 30 minutes at 5.2 miles per hour
MET value of 9 x 0.5 hours = 4.5 METs 

Day 2: Running for one hour at 5.2 miles per hour
MET value of 9 x 1 hour = 9 METs

Day 3: Taking a one hour long pleasure walk
MET Value of 3.5 x 1 hour = 3.5 METs (This activity does not count toward the total because the activity’s MET value of 3.5 is under the 6 MET minimum)

Day 4: Riding a stationary bicycle at 15-20 miles per hour for 30 minutes
MET value of 8.8 x 0.5 hours = 4.4 METs

WEEKLY TOTAL: 17.9 METs and successfully over the minimum of 13 METs for the week

Remember, these are the minimum levels of effort required to trigger the fat burning process—more is always better. If you can’t perform exercises in the MET ranges suggested, start slow and build up to the appropriate MET value for your genotype. If you have a question about the MET value of a particular activity or are interested in learning more, then feel free to drop us an email and we will answer your questions.

 

Yours in Health,

Tony Bianchino
Out Run Your Fork
973-348-9898

Singapore: Skip College, Please

  Hmm… Where have you read this before? Oh, yes, right here! 

According to an article, from Bloomberg BusinessWeek, there is a movement in Sourh Korea which is persuading their youth to skip college and enter into an apprenticeship program. These young people could then pursue some additional schooling, but they will be learning their vocation while part of the workforce. 

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Modern Day Vampies: We’re Indebted And Broke, But There’s A Way Out

And Freedom For All…

 It’s like an old horror movie where the vampire is hiding behind the curtain: we know he’s there. The secondary character in the movie sees him there. The main character misses all the cues that proves he’s there. Yet, with panicked sobbing and tears streaming down her face she limps forward slowly creeping up on his hiding place. We pan in on a close up of our damsel with her knife held high and shaking as she sobs even louder, choking her breathing. We flip between her close up and the villain’s. Her desperation and his evil anticipation reach a frenzied pitch as the violins and drums beat louder and faster whipping us into a heightened sense of panic and… 

Cut scene. We’re brought out of the theater and into today. You’re sitting at your computer in your fuzzy slippers sipping coffee that’s gone a little cold and more bitter as you read this article. 

“Me? What the heck do I have to do with this?” You think. 

I’ll tell you: we’re in a horror movie. Our world is full of vampires, deceit and broken promises for our growing class of the working impoverished. Don’t think you’re part of that class? Ask yourself one question: if I lost my income today, how long before I begin to fall into debt. It doesn’t have to be massive “My house is being auctioned off and I’m going to be on the street with nary the clothes on my back.” No, it could be paying your bills with credit cards, making minimum payments, adding revolving debt or taking out a loan just to bridge the gap. If you would fall into that category within 6 months then you’re broke. 

Ouch! That’s pretty harsh. Well, yeah. But so is reality. I believe our system is broken and we’ve entered into a vicious cycle. Jobs are not getting us where we want to go. College teaches us to get a job instead of starting our own business and impoverishes us in the process. We graduate and take jobs paying far less than they thought they would. And then we start to default on our student loans making taxpayers pay off the debt we left… And we are now also the taxpayers! Colleges and corporations are the vampires. We are the damsels in distress. The top 2% income earners are the supporting characters. 

In my opinion the system needs an overhaul. College is a joke for many people. It doesn’t teach any skills that couldn’t be learned in 6 months on the job with a good mentor. (Now, if you’re studying medicine you’ll need some extra study time because if you’re going to open my chest and perform open heart surgery I’d prefer you to have an education level that’s better than watching a few episodes of greys anatomy). I believe instead of school we should be allowed to take a job in our field of study, even as an unpaid intern, doing the job we want as a career. We should be assigned a coach or we could hire a private business coach. Then, with the help of our coach, we can start our own business. Maybe that coach continues to help us and earns a type of franchise fee, say 5% of the business profits. Terms and further dealings are easy to figure out. 

How would this help? We’d have a bunch of people who run successful businesses and coaches who want them to succeed. There’s a financial interest in both parts. The new business owner gets 95% of the profit (there’s motivation) and the mentor gets 5% (more motivation). This leaves the coach to then help another newcomer and collect an additional 5% fee from another business. The mentor would eventually earn enough residual to create financial independence. By this time the newcomer is no longer a newcomer and has started the process of mentoring new newcomers. And on and on. This could create a system of paying it forward where everyone’s success is tied together and we all live happily ever after. 

It’s a dream. It’s riddled with many challenges. But as a whole who’s to say it’s not an effective alternative to what we’re doing now? 

Fire away on the opinions. 

Resist the sofa…..the resistance band workout

Face & Fortune

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We all have days and weeks when exercising can at best be a luxury we don’t have time for, or at worst, an out-and-out chore. Whether you have the pressure of running a busy household, managing a hectic work schedule, or simply don’t fancy the gym, a resistance band workout is a fun, efficient and manageable way to fit in exercise when you might not otherwise be able to or want to.

Resistance bands are great in that they are inexpensive, small, lightweight and portable pieces of exercise equipment that can also be easily stored (not like the those exercise balls!). They are perfect for use at home, hotel workouts, or if you are tight on space at the gym.

Don’t think that you need a weights routine at the gym to build strength, resistance bands are excellent for whole body workouts, plus, they can also help build stamina and increase your range of motion. You can personalise your routine to target your troublesome…

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You’ll Never Call Jocks “Stupid” Again

 

 ONE OF THE BALTIMORE RAVENS JUST PUBLISHED AN INSANELY COMPLEX STUDY IN A MATH JOURNAL

John Urschel: offensive lineman, math genius. 


Urschel, who was drafted in 2014 

to block for Joe Flacco, had a 4.0 grade point average at Penn State and has been published in several mathematical journals. He is also an accomplished chess player. For a living, he uses his body as a bulldozer. His family, he says, wonders why he would spend his time in such a way. The answer is, apparently, that he just enjoys leveling people. 


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Ever Wonder What Would Happen If You Stopped Working out?

Originally published in Men’s Journal March 17, 2015) Ever wonder what would happen if you stopped working out? A new study on identical twins published in the journal Medicine & Science in Sports & Exercise explores exactly that, and the results are dramatic.

In the study, Finnish researchers looked at 10 pairs of identical twin men. Each set of twins was in their mid-30s, and each had been brought up in the same household. Since they were identical, they also shared the same DNA. The only difference was that though they had maintained the same level of physical activity for most of their lives, one twin had cut way back on exercising in the past few years due to work or family pressure; on average, the active twin worked out at least twice a week, while the less active twin exercised less than twice a week. The research team put each twin through a host of medical tests to get a sense of their overall health.

Read the rest of the article here.