What is Fatigue? How To Resist It?

The typical UK winter brings along the standard seasonal ailments of colds and flu’s but one thing I encounter is the fact that people say they are “fatigued.” There is generally no need to feel tired, after all most people have a seasonal break over Christmas and should return to work/ life refreshed but as the nights feel long and the days short it’s hard to remind yourself that we are on the upward spiral heading towards spring.

The actually definition of fatigue in an exercise sense has been dominated by the thought that lactic acid production limits movement. That burning now is known to be the creeping of acidity in the muscles which limits movement rather than the phantom of lactic acid which the body can actually use as an energy source. Whilst physiologist consider technical mechanisms of fatigue the overarching feeling for the layman is that one way or another you hit a wall and your performance is limited en-route to hitting a limit.

Another theory though considers a link between effort and motivation. Motivation factors such as rewards affect performance without changing physiology or a muscles capacity to produce effort. Perception is everything when it comes to effort and motivation and therefore fatigue is also a partial product of motivation. As things get harder your physiology encourages you to slow down and your perception of this is very important. It’s understandable therefore why pushing the body to new lengths or breaking through plateaus is hard as our physiology is working against us.

This resonates perhaps with endurance athletes but for the normal person what does this mean? If you are in a situation where you feel fatigued is it your physiology or is it your head? Answer these questions to see what your answers are:

  1. Do you sleep for 7+ hours?
  2. Do you eat a well balanced diet with a good share of protein, carbohydrates and fats?
  3. Do you perform over 3 hours a week of scheduled exercise or pulse raising activity?
  4. Do you remain active e.g. 10,000 steps a day?
  5. Do you drink 2 litres of fluids daily?
  6. Do you eat over 5 portions of fruit and vegetables daily?
  7. Do you eat enough fibre daily?
  8. Are you part of an active community/ family that can help you?

Each of these factors are associated with improved health and therefore will help buffer against fatigue. Activity and exercise build fatigue resistance and a healthy lifestyle and diet will help you feel better.

Answer the following questions:

  1. Do you smoke?
  2. Do you drink alcohol regularly (2-3 times a week)?
  3. Do you sleep less than 7 hours a day?
  4. Is your diet made up mainly of high glycemic carbohydrates/ sugar?
  5. Is your job sedentary or do you perform little daily activity?
  6. Are you part of a sedentary community that hinders you?

If you answer yes to the above they can potentially increase your fatigue levels and they can potentially chip away at your health.

But where to start, consider this- if you have a behaviour on the lower list perhaps consider switching it with one on the top of the list. The top list could be considered foundational behaviours to not only resist fatigue but also to maintain a healthy body. Perception is important as we stated before and encouraging yourself to perform things to make you feel better will help build your self efficacy and confidence going forward. This is not just for people who are struggling for fitness- these positive behaviours will resonate with any athlete who has been successful and the negative behaviours pretty much would shut down anyone’s sporting career a lot quicker than it needs to be. When it comes to motivation or resisting fatigue the evidence is clear- if you give your physiology the best chance to resist fatigue your head stands a greater chance of helping you.

 

The Simple Approach to Weight Loss

Eat less, do more.

That’s the flippant comment that most people make. If it was that easy then we all would be sporting a six pack. When you remove the nuances of the psychology of weight loss such as habit formation and habitual behaviour then what is the stark reality around how to lose weight.

The Laws of Weight Loss 1

There are 3 main components that make up the amount of calories you burn. BMR or basal metabolic rate- this is how many calories you need to sustain yourself and basically not die. Activity- how much you move or your energy expenditure beyond just existing. Digestion- yes, you heard me right. Digestion actually is responsible for around 10% of your calorie turnover.

Simply said when you eat as much as you burn your weight stays the same.

The Laws of Weight Loss 2.jpg

When you eat more than you need this makes you gain weight. Pretty simply concept really. This is usually as body fat unless your aim is to build muscle in which case you do need extra calories to build up.

The Laws of Weight Loss 3.jpgWhen you eat less calories then you need you will lose weight. Simple.

If this is the case then why can it be hard work? If you have a sedentary job you may not turnover many calories from activity. As you get older your BMR decreases as you lose muscle mass (something you should aim to preserve).

The Laws of Weight Loss 4.jpgAs you can see the differences between a sedentary person is quite big. It means the active person needs more calories to maintain their weight.The Laws of Weight Loss 5.jpg

So when it comes down to your diet it has to be individual. An active exerciser has a greater calorific burn then someone who doesn’t exercise. Activity is important in general as it aids calorie turnover.

If you are dieting without exercise or activity you will actually create a smaller window to create a deficit meaning that your diet may have to be more precise and limited in food volume as simply you just have less wiggle room.

What are the take home points here:

  1. Diets that create deficits but without exercise create a smaller window for success.
  2. Exercise creates a better chance of being successful as it allows you more calorific leeway- basically if you match a deficit with an inactive person you can eat more.
  3. Activity in every way matters and can help you with your results.
  4. Maintaining a high BMR is important by maintaining muscle.
  5. Training that encourages muscle maintenance and calorie burn such as our group conditioning sessions are important in maintaining and encouraging weight loss.

 

What Does 1500 Calories Look Like?

Practical usable advice is the name of the game. We are told to eat healthy and we know that calories make up food. We even know that certain foods have different calorie make ups. Where most people struggle is putting it all together in to a daily plan.

What we have here is a base 1500 calorie day focussing on lean proteins and sensible amounts of carbohydrate and fats. For some people this may be enough food- for others it may be a good base before snacks depending on your size and your goals.

Feel free to share your snaps of your creations with us and if you decide to tweak any of the recipes with your own spin!

 

Breakfast

Low Carb Egg Breakfast Muffins

Ingredients

  • 1 red pepper
  • 3 spring onions
  • little cherry tomatoes
  • 6 eggs
  • 1 handful spinach
  • 50g of cheddar or your choice of cheese.
  • ½-1 tsp salt
  • 1 tsp chilli powder

Instructions

  1. Preheat the oven to 200°C/ 390°F.
  2. Wash and dice the pepper, onions and tomatoes. and put them in a large mixing bowl.
  3. Wash the spinach, lightly chop it and add it to the bowl as well.
  4. Add the eggs and salt. Mix well. 
  5. Add the chilli- add depending on your preference for heat!
  6. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups.
  7. Add the cheese, grated or layered.
  8. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch.
  9. Bon Appetit!!

This is about 250 calories a serving so 2 will do the job to start of the day (original source http://www.hurrythefoodup.com).

 

Lunch

Spicy Chicken and Avocado Wraps

Ingredients

  • 1 chicken breast (approx 180g), thinly sliced at an angle
  • generous squeeze juice ½ lime
  • ½ tsp mild chilli powder
  • 1 garlic clove, chopped
  • 1 tsp olive oil
  • 2 seeded wraps
  • 1 avocado, halved and stoned
  • 1 roasted red pepper from a jar, sliced
  • a few sprigs coriander, chopped

Method

  1. Mix the chicken with the lime juice, chilli powder and garlic.

  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.

  3. Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.

This is about 400-500 calories so perfect as a sensible lunch (original source www.bbcgoodfood.com).

Dinner

Healthy Steak and Chips

Ingredients

  • 150g baking potatoes
  • 5ml olive oil
  • 1 tsp paprika
  • 175g lean beef rump steak
  • 1 tomato
  • 50g button mushrooms
  • 80g mixed leaf salad

Method

Preheat oven to 220°C / Gas Mark 7 / 425°F

  1. Peel and cut potato into 8 wedges.

  2. Place on a baking tray and brush with 1 tsp olive oil. Sprinkle with paprika.

  3. Bake for about 35 minutes or until cooked through and crispy.

  4. While the potato is cooking, grill or griddle the steak, 1 tomato and a few sliced mushrooms.

(Original recipe courtesy of www.weightlossresources.co.uk).

And for those of you who want to pimp that steak up a bit check out Jamie Oliver’s how to guide… https://www.jamieoliver.com/news-and-features/features/how-to-cook-the-perfect-steak/