August 25, 2024 • 38 mins
Starting a diet or exercise routine is the easy part - making it sustainable and enjoyable enough to last more than a week is the challenge.
Strength and conditioning coach Alex Flint joins Tim Beveridge on The Weekend Collective to explain how you can start and maintain a healthy lifestyle.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News talks 'b.
Speaker 2 (00:10):
And Chris Bishop, the Minister for Infrastructure. There and go
and check it out on our podcast for the Weekend
Collective at iHeartRadio but right Radio. But right now it's
time for the Health Hub. We want your calls O
eight one hundred and eighty ten and eighty text nine
two nine two because we like to have guests who,
you know what, you can pick their brains and you
probably do quite well on life. I think if you
picked the game the brains of some of my guests
and a guest for the Health Hub is I should
(00:32):
say none other than none other? Then I think you
can say that when you've got a little bit of fame,
as Alex Flint does. He's the health and fitness trainer
for match Fit, which is seen on your screens, training
rugby players who've probably kept up the same diet but
not the same exercise. Alex, is that abit harsh?
Speaker 3 (00:50):
Oh?
Speaker 4 (00:50):
It's yeah, fairly true. I would say for most of them.
Speaker 2 (00:53):
Yeah, good on you and how are you kiping?
Speaker 4 (00:55):
Well? I'm really well, Thank you excellent.
Speaker 2 (00:57):
So look what we're going to talk about too. You
can give Alex a car. By the way, if you
want to pick us brains about, you want to change
your life, you want to make a difference. You've got
a problem getting started or building your habit, whatever, you
want to share it with us. In a problem shared
is a problem halved. And of course you're sharing it well,
not just Alex and me, but lots of people. But
first question, Alex and I. This came out of a
(01:19):
when I went back to the gym. You know, you
get back into the gym and you want to get
into everything. You sort of think I'll be to get
the right gear, get a decent pair of shoes, all
that sort of thing. Got the new routine, and of
course then they got the you know, the pre workout
sort of protein powders, the post workout protein powders. And
somebody said to me, I wasn't really into it, but
I might have just snuck a cheeky protein drink at
(01:40):
a particular time and a nutrition has said to me, mate,
you're you're just eating and undoing all your good work
because you don't need to change your diet. They didn't
actually sat quite like that, but they just were telling
me ease up on the pre and pro post workout stuff.
How many people it was just an issue for in
(02:01):
terms of how much how complicated is it when it
comes to changing your exercise regiameen your diet.
Speaker 4 (02:08):
It's a really good question, Tim.
Speaker 5 (02:10):
I think probably the basis of it is for a
lot of us, we believe that exercise is something that
means that we can eat whatever we like, and it's
something that we use almost to pay penance.
Speaker 2 (02:20):
So you go to the gym, then you're like, I'm
up for backing and eggs.
Speaker 5 (02:22):
I've earned it, yeah, Or yesterday I had a really
bad day, so I need to get to the gym today
to burn it off, which in the long term means
that we have this almost negative relationship with exercise because
it's all about, you know, trying to pay penance for
what we did the day before. And then on the
other side of it, for a lot of us, I
think the psychology is around that if we exercise a
(02:42):
little we're able to maybe eat a little bit more,
or in the case that you're talking about, when we're
looking at sort of the marketing of a lot of
sports and nutrition and health drinks, they can be a
little bit over hyped in terms of the importance when
really it comes down to what are the basics of
our diet. That's the most important thing.
Speaker 2 (03:00):
So okay, let's think should you eat before a workout?
Is there any particular rule? Is it simply well, don't
eat too close to the workout, have a healthy breakfast
or whatever. Let's say I'm working out at nine or
ten o'clock in the morning, just have a decent breakfast,
or I don't need to load up on something.
Speaker 5 (03:19):
So the first part of that question looks at how
intense are you going to be exercising? So we know
research shows that if we're going to be engaging in
really intense exercise, you're going to go into a hit
class at the gym, or maybe you're going out for
a run.
Speaker 6 (03:33):
With so cardiac intents.
Speaker 2 (03:35):
Yeah, as opposed to huge weights that correct.
Speaker 5 (03:38):
Yeah, yes, okayeh, or high volume style weight training with
there's a lot of sets and reps in your workout,
sort of like a bodybuilding style workout, those types of things.
Some carbohydrate is something which is important to fuel those workouts. Now,
do you need to have it before? Not necessarily, We
just need to make sure that we replenish those carbohydrates.
Most of the sort of the old school way of
(04:01):
carb loading and doing that in the morning before we exercise.
For the majority of us, who are, you know, just
nine to five ers and we're going to the gym
for health, we don't really need to worry about that.
Perhaps if we're going to the Olympics, it will make,
you know, two or three percent difference, But for most
of us, it really comes down to having a healthy,
balanced diet. So have your breakfast, and that comes down
(04:22):
a little bit more to what is the right times
for you to eat surrounding your work and your workouts.
So if you're training at nine am in the morning,
have breakfast before you go. If you're training really early
in the morning, you know you're getting up, perhaps you
don't need to eat before you exercise, depending on how
that makes you feel.
Speaker 2 (04:40):
Yeah, because I guess my rule of thumb, I would
have thought, because I'd think, oh, I better have something,
I better have a banana, which I'm making up as
it go along.
Speaker 6 (04:48):
I'm just going I reckon.
Speaker 5 (04:50):
Yeah, well, it's certainly not going to hurt. Another interesting
perhaps myth is that I shouldn't I shouldn't eat before
I exercise because I'm going to burn more fat if
I do that. And that's a myth that has been
quite recently dispelled as not necessarily something again that is
going to make that much difference at.
Speaker 2 (05:08):
Wells Smith again, that you if you eat.
Speaker 5 (05:11):
Sorry, if you don't eat before you exercise, that you're
going to you'll burn more fat.
Speaker 2 (05:15):
Oh so that's.
Speaker 6 (05:16):
Nonsense, you know, well, of course that makes it, that
makes sense.
Speaker 2 (05:20):
It would be nonsense because you are burning the same
amount of energy. In fact, you could argue that if
you eat beforehand, if you've got a little bit more
energy in your system, if you've eaten appropriately, then you
will burn more fat because of that, because you'll have
more energy. Therefore, you'll burn more energy. And I'm rocking
up because you're smiling at me, going you're nailing.
Speaker 4 (05:37):
It to them. Absolutely, Yeah, that's very much in case. Yeah.
Speaker 5 (05:40):
So the sort of I guess the outage was that,
you know, if there was nothing in your stomach, your
body had to instantly tap into its fat stores. But
we know over a twenty four hour period, there's no
more extra fat burnt over that period after the exercise
session is finished.
Speaker 2 (05:57):
Is there something in the way you've eaten before you exercise,
that will affect the cravings you might get afterwards, because
if you do get a craving, likely to well eat
too much.
Speaker 4 (06:07):
Yeah, very good.
Speaker 5 (06:09):
I would say that that is regardless of whether you
exercise or not.
Speaker 4 (06:13):
So if we eat a.
Speaker 5 (06:14):
Lot of high sugar, high carbohydrate style meals which are
going to spike our blood sugar and require us to
have a lot of insulin secreted into our blood, what
happens is we have this equal and opposite reaction, which
is energy is pulled out of our bloodstream and then
we sort of have crashes, and the result of that
is we have cravings for more energy dense food. So
(06:34):
what we're trying to do really is have protein rich,
have a decent amount of good fats in our diet,
lots of vegetables, and carbohydrate appropriate. It's not low carb,
it's not high carb. It's appropriate for how much activity
you have.
Speaker 2 (06:47):
A hydrate appropriate That sounds like a bit okay, can
you dig into that a bit more for us?
Speaker 4 (06:54):
Sure?
Speaker 5 (06:55):
So again back to the high intensity style of activity.
If we're doing something high intensity cardio heart rates are high,
we're going to be using a decent amount of glycogen,
which is stored carbohydrate and our muscles, and so for
that we are going to require more carbohydrate after we
exercise to replenish what we've taken away. It's not really
(07:17):
going to affect how much fat we burn over the
twenty four hours if we replenish that carbohydrate. If we've
done something low intensity, say for example, we've been for
a walk, not so important. It's been some really interesting
findings for myself and one of my friends who's a dietitian.
Speaker 4 (07:33):
People at fast or people that are eating.
Speaker 5 (07:36):
Very low calorie are better off, we find when it
comes to weight loss, especially better off doing low intensity
exercise like going for a walk. Often what we have
is people training really hard, eating very sort of low
amounts of carbohydrate or just low calorie, and the two
are almost polar opposites.
Speaker 4 (07:54):
And it's just a very very difficult.
Speaker 6 (07:58):
Sounds safe actually and turitively.
Speaker 2 (08:01):
I would have thought if you're fasting, the last thing
you'd be doing is going to do on a high
en texted in tensity workout.
Speaker 4 (08:05):
I blame the.
Speaker 5 (08:06):
Biggest Loser show, really, oh how much weight can you
lose in a week? Then, and so we see extreme
approaches which just are not long term, say for sustainable.
Speaker 2 (08:17):
Do they ever go back to the biggest losers and
look at them a few months later and go, oh, yeah,
so they do?
Speaker 4 (08:22):
You really did? Yeah?
Speaker 5 (08:24):
Very rare that anyone keeps the weight off long term,
and they actually have lower metabolic rates afterwards, even though
they've gone back to their original weight, so they can
eat less and still put weight on.
Speaker 2 (08:33):
What are the post workout sort of stuff are there?
Is there anything specific.
Speaker 6 (08:39):
You should be eating?
Speaker 2 (08:40):
I mean, I guess in my mind, I've got the
fridge at the gym which has got all the fancy
sort of protein drinks and stuff like that, and I
I think I probably looked at them and thought, well,
well there was a couple I thought were tasty. Maybe
I'd try to avoid them, But never a good idea.
But are there any particular things you should eat after
a workout?
Speaker 4 (08:57):
Yeah? So protein is very important.
Speaker 5 (09:00):
It's important over all of the day, regardless of whether
you're just having it straight after your workout, but over
that twenty four hour period, if you've broken down some muscle,
it is really important that we're getting that back in.
Protein shakes are an extremely convenient way to get that
back in. Do you need the protein shake? No, but
are you going to get it from another source? So
(09:20):
actually grabbing a shake on the way out, or you know,
buying yourself a container of it and having it pre
made for you to have afterwards, it's convenient. One of
the other things that it does happen to work well,
and we're talking about habits today, is starting your nutrition
journey by just trying to improve your habits surrounding your exercise.
(09:40):
So before you exercise, if you can put a healthy
breakfast together, this had provided you exercising in the morning,
and then afterwards you follow that up with another healthy meal,
which is going to make sure that the exercise you've
done is not a waste of time. That's a great
way to start to just stack a few good habits together.
Speaker 2 (09:57):
What's the most important habit to get right? Do you
think if you're because obviously anyone's engaged with this and they're
thinking that you want to do something different and get fit,
what do you have to get the exercise right first?
Or is actually more important to get your diet right
and then get into the exercise. Well, but you know
what I mean? Yeah, Well, both because in my mind.
(10:18):
I was sort of thinking, well, actually, if you've got
a really dodgy diet, then you're probably not going to
feel much like exercising. Maybe address that first and give
yourself a few days and you know, plan some exercise ahead.
Speaker 5 (10:29):
It's a really I think important topic. We have differences
of opinion based on research, but really I think it
comes down individually to what you're what's most important for you.
So if someone comes to me and they're looking to
lose weight, quite often, if you've got a lot of
weight to lose, the first thing I'll ask them to
focus on, actually is there nutrition? And that's because if
(10:53):
you start to lean on exercise is the only reason
that you are losing weight, you're actually again developing possibly
a bad relationship with your exercise.
Speaker 2 (11:02):
You're ignoring a major problems, like you can go for
as many runs as you like, but if you're going
to have five eggs and ten rash as of bacon
each day.
Speaker 4 (11:11):
Yeah, that's it.
Speaker 5 (11:12):
So that the saying exercise should be a celebration of
what our body should can do rather than a penalty
for what we ate is a good way to think
about it. So if we know that we are getting
our nutrition right and we're starting.
Speaker 4 (11:26):
To lose weight.
Speaker 5 (11:27):
That's your idea, then we can add in exercise for
the right reasons, which is to strengthen our heart, you know,
strengthen our muscles, enjoy get some endorphins, some mental health.
Having said that, for a lot of people, they need
the cornerstone habit of some exercise in their life for
them to address exercise. So if I was to rank it,
I would say, get your nutrition right first and then
(11:48):
commence exercise. But for some people actually just doing that
daily or you know, every second day exercise habit is
a great way to get some you know, some mental
positivity going and feeling like they're making the right steps.
Speaker 4 (12:01):
So there's no real absolute right answer there.
Speaker 2 (12:04):
Because as part of the reason I started off talking
about eating before and after working out, it it's actually
about getting into the routine of a healthy habit. And
you've touched on it in a way there with goals
and what should your goal be? And I think you've
I would say, you've suggested that maybe losing weight is
not the perfect goal. There's some other sort of way
(12:27):
of viewing your exercise habit which is going to make
it longer lasting.
Speaker 5 (12:31):
Yeah, I think weight loss, if that is one of
your goals, of course, should be a byproduct of a
healthy lifestyle rather than the thing it's Otherwise it becomes
like watching paint, drying a fence, or trying to watch
the toaster pop. When that's all that you're focused on,
it just can literally drive around the bend and it's
just not the right thing. So, because all we can
(12:52):
control is the day, and especially as we age, it's
very rare that we can have this linear relationship with
I ate this today, I did this much exercise, and
I should lose this much weight. So we've got to
find a process which is enjoyable and sustainable. So that
is relying on things like maybe learning a new skill,
or being connected with some people that you enjoy catching
(13:12):
up with, or finding a purpose, which the outcome of
that is you enjoy the exercise you're doing. So you know,
maybe you and your mate a training for a half
marathon or a walk together.
Speaker 4 (13:22):
There's a greater purpose.
Speaker 5 (13:23):
And then the sideline of that is some weight losses
happening because you're following some steps.
Speaker 2 (13:29):
I've did the old caliber test donkeys years ago, and
I don't know, there's something just innately depressing about it
because you go back for another caliber test or you know,
when they take your fat fold or something, and how
much you've gotten and I say, ah, Whereas for me,
I'm still exercising regularly because I enjoy it and I
know that I'm going to feel good and feel better,
and that's the motivation. And I guess that that's for
(13:53):
me that works. But is that generally for most people,
they need to fight, They need to say if they
want to get lose twenty pounds, okay, fine, write it down,
stick it and the back of your stick it on
a pad in the back of your drawer or something,
and forget about it and find a reason to exercise.
Speaker 4 (14:10):
One hundred percent agree with that.
Speaker 5 (14:11):
It's it's really important that you find joy in what
you do. Otherwise, dragging yourself to your place of exercise
or you know, dragging yourself out the door in the
morning to go for a walk is not something that
is going to be fulfilling and enjoyable. So you know,
you've got to find a purpose which is much greater.
Speaker 2 (14:30):
What do you think about when you exercise? Is just
such a habit now that I'm just off to the
gym and that's what I do. But or do you
have to find a reason sometimes like, oh, I don't
feel like it, but of course I should do because
I'm Alex Flint and I'm awesome.
Speaker 4 (14:44):
I wish.
Speaker 5 (14:45):
So I've just had a knee surgery a couple of
weeks ago, okay, and I'm I love exercise for how
I feel during and afterwards.
Speaker 6 (14:54):
And last time I didn't see your limping.
Speaker 4 (14:57):
I've done all my rehab. I'm doing very well.
Speaker 5 (15:00):
Well, thank you carry So, yeah, it's it's a I
think when it comes to it, we.
Speaker 4 (15:10):
Sorry, I forgot the question.
Speaker 6 (15:11):
Oh no, what's what's the why?
Speaker 2 (15:13):
And yeah, so we distracted thisself with the knees, and
you were thinking of all the rehab you've done and
you're being a very good boy. But when you feel like, oh,
I don't really feel like exercising, what makes you? What
gets you out the door or wherever you need to go?
Speaker 5 (15:25):
Yeah, it's a coping mechanism for me. I feel a
lot better every day when I exercise, and so having
knee surgery, I had two weeks off and it's the
first time in a long time where.
Speaker 4 (15:35):
I've actually felt to myself.
Speaker 5 (15:36):
You know, well, I could go another day without I
might have another day off and another day off.
Speaker 2 (15:40):
Really, I thought you were going to tell me the opposite.
I thought you were going to say I had another day.
It was like, I'm going spare, I can't go for
a walk.
Speaker 5 (15:47):
Well, that's usually what I'm like. So usually I find
that any more than a day and I just need
to have a little fixed And that's not necessarily, you know,
a huge intense session. It's just something that's going to
make me feel good mentally. But yeah, I really found
it for the first time. It was it was it
was a very different case and so I just had
to get myself back on the horse because in doorphins
(16:08):
and getting moving, especially for me outside, I find is great.
Speaker 2 (16:12):
Yeah, just helps. What was what was keeping you indoors?
Would you just get into a Netflix series and thought
I'll just watch another episode?
Speaker 4 (16:18):
Yeah, I definitely did my fair share of Netflix Netflix watching.
Speaker 2 (16:22):
Good on you. Hey, look, we want to have your calls
eight hundred eighty t and eighty. I hate to turn
it into a sort of like it sounds like a
motivational thing, but the expression that's coming to my own
mind is what's your why? You know, knowing what your
why is. But yeah, if you're looking for, you know,
to run something up the flagpole with Alex in terms
of establishing a routine of healthy habits, what has worked
(16:45):
for you or if you're struggling, give us a call
and maybe we can maybe we can help you, well
not me, maybe Alex can obviously chipping in as I do.
Speaker 1 (16:55):
It is.
Speaker 2 (16:56):
The number is I eight hundred eighty ten eighty want
your calls now? Twenty four past four news talks.
Speaker 4 (17:00):
I'd be.
Speaker 2 (17:04):
Yes, and we're talking with Alex Flint. He's a health
and fitness coach. You might know him from match fit
on the telly about how do you establish a healthy
habit of healthy habit of exercise basically a routine that
you will keep you going and also what should you
be eating before and after working out? Just before we
got to our cause, I did enjoy this text from
(17:24):
Nick who says, Hi, guys, I've had a total collect
to me, which is having your large intestines removed, and
I'm training for a coast to coast. What are some
good carbohydrate foods that I could eat? Nuts and musically
type of food aren't suitable for me to eat Cheer's
and Neck, I'm just going to slightly call you out, Neck,
because I reckon that you're probably getting some advice from
your doctors on this, but you've texted us to say
(17:45):
I'm awesome. Because seriously, Alec Alex, that sounds like a
pretty big deal and he's doing the coast to coast.
Speaker 4 (17:53):
Nick, that's an awesome much respect to you for doing that.
Speaker 5 (17:56):
In terms of what carbohydrate you're eating, obviously you will
get some gid distress with any long distance event, but
when you've had medical procedures like you have, you really
need to get in touch with a registered dietitian who
who's qualified in medical nutrition.
Speaker 2 (18:12):
But Neck, I just had to read your text because
I think you know what you are awesome, absolutely phenomenal.
So if it happens to be an accidental humble brag.
Speaker 4 (18:21):
Go for it the guy you deserve it.
Speaker 2 (18:23):
Okay, let's get some calls going, Ken, Hi, Hi, Yeah,
we got you.
Speaker 7 (18:31):
Oh that's good, I had the radio on. Yeah, congratulations
to Nick. That's amazing. Can I ask Alex what he
thinks is a healthy breakfast before you do your exercise
and in terms of carbs carb loading, what are you
talking about.
Speaker 5 (18:48):
Exactly ken carb loading is. It's been around for a
very long time, so it's upping your carbohydrate intake in
the hope that that is going to be pushed into
your muscles and stored so you're going to have a
little bit extra energy on board for your workout. It's
not to say that you can't do that somewhat, but
(19:08):
doing it in the the half an hour before you
exercise and then just going for your average sort of
hour of exercise a jog or a gym workout or
something like that, it really doesn't play too much into it.
If we're talking about someone who is, you know, doing
a half marathon or they're exercising intensively for over an hour,
then potentially there is some some need to keep some
(19:29):
carbohydrate intake coming in. But for us sort of general
depends what you're into as carbloading.
Speaker 2 (19:35):
The day before, It's like but hay and Wild before
he does the Olympic triathlon, he would have a big
possibly have a big plate of pasta.
Speaker 5 (19:41):
Yeah, but he's not just doing it the day before,
you know, that's it's it's part of his diet on going,
you know, replenishing what he's what he's using every day.
Speaker 2 (19:49):
Any follow up there can.
Speaker 7 (19:52):
Well, just just in terms of the carbohydrate are we're
looking pastor and what else.
Speaker 5 (19:59):
So if you're exercising in the morning, the the foods
that you're eating. Really we want balanced nutrition, so we
want some sort of protein. So that might be in
the form of eggs. You might have some Greek yogurt.
If you're vegetarian, you can have various sorts of sort
of vegetarian protein powders or some different sorts of plants.
(20:23):
But it can be anything from you know, porridge with
some protein powder and some blueberries. That's a great start today,
Eggs on toast, or some sort of smoothie which you know,
you put some protein and some fruit and some yoga.
Speaker 2 (20:37):
How important is the protein with the carbs.
Speaker 5 (20:41):
Again over twenty four hours, It's really important that we
get enough protein in our day. So the best way
to do that is to split it up. So if
we start surrounding that workout with the right types of foods,
that's the best way to do it. The ancient Greeks
before the Olympics things we're talking about the Olympics, they
used to believe in eating meat before they would represent
at the Olympics. What's some other examples Nights when they
(21:05):
would come home from battles Medieval they would venison and proteins,
venison and pork, so again sort of knowing that proteins,
what's going to repair our muscles?
Speaker 2 (21:15):
Yeah, good stuff. Hey, thanks for call ken. Let's keep
it going, Lano.
Speaker 8 (21:19):
Good ey, Okay, did you hear me?
Speaker 2 (21:22):
Yep, you're all good.
Speaker 8 (21:24):
Okay. You know, just kid in a bottlem go. And
I heard it at the last week and I've wanted
just spoken, but previous one talking about motivation and getting
into exercise and doing things, it's pretty hard to actually
keep that motivation. And I've stumbled across a ecosystem that's
(21:45):
come out that actually pays people to work out. I
don't ask anyone's heard about it, but it's called mood Quest,
and it's an ecosystem that connects with the Google fit
pats and those smart watches that you can wear and
takes record of your activities during the day. And there's
nothing more motivating than getting paid to actually do exercise.
Speaker 2 (22:11):
This sounds about pay, sounds about It sounds a bit
like some exercise pyramid scheme your everyone puts in ten
bucks and then those who exercise the most get to
draw out fifteen or something, do.
Speaker 8 (22:20):
They That's definitely not a permi scheme. Actually, it's totally
different from all the other projects that have existed. It's
brand new. It's only come out a month ago. The
lady that's released but I forgot her name. But if
you do your search for the MQT token on dex,
Spreena or one of them.
Speaker 2 (22:39):
You know what.
Speaker 8 (22:39):
I know.
Speaker 2 (22:40):
That just sounds a little bit like you're just getting
some free advertising. Sorry, buddy, we're just going to move on. Yeah,
sorry about that, but you can understand why I might
have been a little bit suspicious. Richard.
Speaker 8 (22:50):
Hello, Hello, Alex.
Speaker 9 (22:52):
Sounds like just the man I need to talk to.
Speaker 4 (22:55):
Richard.
Speaker 9 (22:56):
I'm seventy six years old, and over the years I've
found out the breakfast, especially before any activity, really messages
with my insulin levels. And you may be familiar with that,
but it just sort of doesn't it's not very good.
So I more ley stumble into a situation where I
(23:17):
actually bite fifteen k's to work at a reasonably high intensity,
and so I don't have any I have a cup
of warm water bike to work and then I do
have protein a protein shape. But I the reason I'm
bringing you is to see whether that's a bit extreme,
because I have noticed I'm losing a bit of muscle mass,
(23:41):
more in my upper body than my lower body. And
no one you know, you've talked about carve carves. Should
I be taking carbs and watch that are carves you
think would would be the right sort Richard?
Speaker 5 (23:55):
When you talk about your messing with your insulin levels?
Speaker 4 (23:59):
Are you diabetic? Have you got well?
Speaker 9 (24:02):
They said if I didn't do it, I could finish up.
If I didn't do so, I get what's called in
schillin overshoe. So in the past, from where I was
about late teens, if I had a normal b you know,
bacon and eggs or porridge, I get to live in
a clock and feel like I wanted to go to
pin a sleep.
Speaker 5 (24:20):
Okay, So yeah, So two parts to your question. One,
having some having a protein shape when you get to
work is a great idea if it means that you're
you know, you're getting in some a decent level of protein,
putting that with some form of energy dense carbohydrate which
could literally be a piece of fruit with that depending
(24:42):
on obviously, if you if you had diabetes. We're talking
about something again, which is a medical issue, Okay, So
it is a good idea to replace it, especially if
you're you know, if you are writing pretty hard out.
The reason that muscle mass loss happens in upper body
is probably mostly as we age. We lose somewhere in
(25:03):
the realm of three to seven percent of our muscle
mass per decade over the age of forty. And the
only way to stop that is to give your body
a reason to keep it. So, yes, you've got to
get enough protein in, but you've got to look at
some upper body exercise that's going to right help. So
no doubt your legs are in pretty good shape being
seventy six and riding your bike to work. I think
(25:23):
that's fantastic and it's absolutely magic to be doing that.
But just need to maybe think about putting some upper
body exercise in there as well, and that will really
help that. Probably not so much about diet.
Speaker 9 (25:35):
You wouldn't worry too much about the cab no.
Speaker 4 (25:37):
I wouldn't. I wouldn't. I just look to put some
upper body exercise.
Speaker 2 (25:41):
Good stuff. Thanks thanks Richard. Hey, Actually much how many
how many calories or carbs are in. I don't know,
you can't have you can't really generalize, I guess, but
if somebody's having a protein shape of shaker, they also
quite energy dense protein drinks, depending on which one you get.
But let's say you've mentioned one or there's the good ones.
Speaker 5 (26:00):
Yeah, not really. There's four calories program of protein. So
if you have an average scoop of protein, that's about
between twenty five and thirty grams of protein, So times
out by four you've got one hundred and twenty odd calories,
and you might have a little bit of filler in
with that.
Speaker 4 (26:19):
But yeah, they're very low.
Speaker 2 (26:20):
And they love it artificial sweetness and flavors like yesterday.
Speaker 4 (26:23):
Generally, yeah, most of them. I mean you have some.
Speaker 5 (26:25):
If you have sort of like bulk ones, you know
that you're talking about that young kids get into to
try and bulk up.
Speaker 4 (26:30):
They've got some extra energy.
Speaker 5 (26:31):
But yeah, I mean again, it's when we talk about
really what we're talking about his calories. The amount of
energy in our day is what's going to put weight
on us. So it's if we go down the realm
of is a food good or bad? It just depends
on how much you're having and what that adds up
to over twenty four hours.
Speaker 2 (26:48):
So many grams of protein you're looking to get out
of a protein shake.
Speaker 4 (26:52):
If you have one.
Speaker 5 (26:52):
The general rule is one scoop is about twenty to
thirty grams, depending.
Speaker 4 (26:57):
On the side.
Speaker 2 (26:58):
So I boiled egal too boiled.
Speaker 4 (27:00):
Eager is yeah, six grams of protein.
Speaker 2 (27:02):
So it's okay, good stuff right. Well, actually tell you what.
We'll be back into tomow. We're taking more calls in
just a second. This is the weekend Collect for the
Health If my guest is health and fitness coach Alex Flint,
back in the mo and welcome back to the Weekend Collect.
I've got a lot of truckloads of calls, so we're
just going to keep on rock and rolling, but quickly,
Alex Flint. Water. What's the importance of water before and
(27:26):
after enduring and everything.
Speaker 5 (27:28):
A hydrated body is definitely a body which is more energetic,
less hungry, and better off in terms of being able
to perform exercise at the best. How we get enough
is the jury is out. So what we know is
that if we get our recommended daily intake of fruit
and vegetables six serves a day, we are actually getting
quite close through the water content of those foods. So
(27:49):
if you're someone that does meet the minimum standard with
fruit and vegetable, you don't need to be a huge
water drinker. Having said that, I recommend that most people
are two leaders plus a day, because one, a lot
of us don't need enough fruit and vegetables, and two
it stops hunger, and generally speaking, you know most of
us could probably.
Speaker 4 (28:09):
Do with eating a little bit less.
Speaker 6 (28:11):
Good point.
Speaker 2 (28:12):
Okay, right, Lee, Hello, Hello, I.
Speaker 10 (28:18):
Have I'm medically retired. I have a serious, rare, very
rare kidney disease, so we don't need to discuss water
with me. But what I'm having problems with is I
want to know how to build up my muscles and strength.
(28:44):
I live in Taranaki and it's very, very windy, and
I do a lot of walking and battling that wind
is very hard for me. I only weigh fifty five kilos.
Are you there?
Speaker 2 (28:58):
Yeah, we're here. We're here, Alex, get into it. Okay,
Oh yeah, sorry, Lee, We're We're just aware. We're just
listening to your description of your challenge. So, yeah, Alex,
what are you gaining weight? I guess that's what Lead's
problem is. She's struggling to gain.
Speaker 4 (29:12):
Wait, yeah, sorry, I was just.
Speaker 2 (29:17):
Oh, you must stay stable. Sorry.
Speaker 5 (29:18):
So Lee, your biggest alloy in getting stronger is some
body weight style exercise. So you don't even need to
go out and battle that wind. You can do all
that you need to in the comfort of your own home.
Speaker 4 (29:30):
So you need to start Yes, that's what I'm laughter.
Speaker 5 (29:33):
Yeah, so you need to start with just the very
basic body weight style exercises. Set up a chair behind you,
look at doing a couple of sets of ten to
fifteen squats, so a set is one ten yep, and
then yuck. Wait, it's going to get better, Lee, go on,
(29:54):
and then we need to look at some upper body things,
so some some push ups, maybe a few things like
some planks or some sit ups. But really, when it
comes to getting stronger, the outdoor exercise fantastic. But when
we need to build up our muscles, we need to
use some resistance and our body weight is great even
at fifty five kilograms, you can just use your own
(30:14):
body weight.
Speaker 2 (30:15):
Lee, how old are you? Can? I ask what generate?
Speaker 10 (30:18):
I'm sixty years old getting into push ups?
Speaker 2 (30:21):
See that? To me, I mean it was like, oh,
you into that way.
Speaker 10 (30:25):
I've never ever been able to do push up.
Speaker 5 (30:28):
So we start on the wall lee, So we're going
to get you standing fairly close to the wall with
your arms on the wall, so you're going to be
doing almost like a vertical push up, just taking your
arms straight out in front of your shoulders and then
just leaning into the leaning into the wall, and then
slowly from there you can go down onto your knees,
put your hands on your couch and then just start
to do some push ups like that, and it's amazing.
(30:50):
It doesn't take a lot of exercise like that to
get your body responding. It just needs to be regular.
So if you can make that something that you're doing
every second day, maybe you know, two sets of ten
push ups, two sets of ten squats, and you work
that into what you're already doing with a few walks
a week, you should start to see some benefit.
Speaker 2 (31:06):
So just a few like they're almost push outs, aren't
they if you're just standing, what's just leaning and getting
muscles used to actually doing that movement?
Speaker 4 (31:13):
Yep, push aways, push aways.
Speaker 2 (31:15):
There we go.
Speaker 10 (31:17):
Could I suggest something that I have a mind that
I wouldn't mind doing? Okay, a sand bag on my
deck and doing boxing.
Speaker 2 (31:29):
Oh okay, just going push ups to boxing. Big good
on you.
Speaker 5 (31:34):
Absolutely fantastic, even step ups off your deck, you know,
lifting things. So whether it's you know, you're you're lifting
that sandbag or you're doing some you know, some some
boxing with it hanging out there, all fantastic. Anything where
there's some resistance, where your body has got to push
against resistance is going to help you with that strengthening.
Speaker 2 (31:49):
Thanks Lee. That was that. That was a bit of
a surprise of us from to go from I don't
like push ups to I wouldn't mind punching a sand
bag on my So good on your Lee, get into it.
Thank you.
Speaker 6 (32:00):
Carl.
Speaker 8 (32:00):
Hello, yeah, two year old men of getting back into
the grum After then.
Speaker 2 (32:13):
We how Cal, I'm just going to put you back
to my producer might try and get you off that
hands free you've got on or whatever, because it is
quite hard to hear you. So just stand by there.
The car will be back with you in a second.
Speaker 3 (32:24):
Graham, Hello, good afternoon, guys.
Speaker 11 (32:28):
Hey, thanks for your show. Firstly, nutrition, but I'm wondering
about the importance of stretching, particularly for older people. And
the other thing is you may have covered this in
other shows Sauna's and ice Bar, It's wellbeing. I've just
picked those up and cold plunges and finding that it
(32:49):
really shifts my mental state. But I'm just really interested
from a wellbeing perspective, what you guys think about.
Speaker 2 (32:54):
Okay, good stuff, Thanks Graham. Stretching and Sauna's ice.
Speaker 5 (32:57):
Bars fantastic topics, Graham both. I highly recommend. Stretching and
mobility in general is something that as we age we
lose at a real rate of knots. If you think
about you know, you watch your grandkids or you watch
kids pick things off the ground, just how limber we
used to be, and then as we get older, we
get stiffer and stiffer. So stretching as much as possible daily,
(33:20):
if possible, absolutely fantastic. I would really recommend that you
do as much as you can. And then, in terms
of saunas and ice bars.
Speaker 4 (33:30):
What they actually do for you.
Speaker 5 (33:32):
So we know that there's a thing called shock proteins
which happen in our body. It's an immune response, and
when we are subjecting ourselves to the temperatures which you
know today, we can basically just get in our garage,
get in our car, go to work, we never really
experience any of these sort of extremes highs and lows.
Our immune system and our bodies are just not adapting
(33:55):
to the resilience that we used to have. So these short,
intense bursts really help us be I guess, a little
bit more hearty and a little bit more resilient in
our bodies and our immune system. So we know that
it can definitely help with immunity, it can definitely help
with feelings of longevity, sorry, with feelings of wellness, and
then from a longevity perspective, those things can really only help.
(34:16):
So two great topics and two things which are.
Speaker 2 (34:19):
Baths sound bloody horrendous, they're definitely a real buzz at
the moment, but there is some really great research.
Speaker 5 (34:27):
So one of this, I suppose you're calling the grandfather
of the movement is whim Hoff. And now he's actually
had university study his immune system and the difference that
he's been able to make, and he's been able to
train other people to do the same, So it really does.
Speaker 4 (34:39):
Yeah.
Speaker 2 (34:40):
I think I saw an Olympian or two after winning
a gold medal, some just off for an ice bath.
I sort of like, you know, old days would have
been just off the pub types of change a way. Look,
we've got to take a break. A'ts eleven minutes to
five news talks it'd be yes, welcome back to the
Weekend Collective. This is the Health ALP with Alex Flint
time Tim Beverage. Let's see if we can squeeze in
(35:01):
a call or two before we wrap up, because time
flies when you're having good quality conversations, can I Yeah.
Speaker 3 (35:07):
Hey, thanks, that's better? So yeah, sorry about that. So
I guess forty year old male sort of getting back
into the germ after sort of a few years of
not doing much exercise at all and seeing the old
middle spread, you know, sort of doing three lots of
cardio in the mornings a week and then sort of
three lots of weight sessions, I guess, but not really
(35:29):
seeing much effect on the scales as far as weight loss,
not doing it for weight loss, but you'd sort of
hope to see a benefit there. Just just wondering what
sort of advice there might be around that.
Speaker 4 (35:42):
Yeah, Carl.
Speaker 5 (35:43):
So, first of all, exercise, unfortunately, as we age, as
I found out myself, becomes very inefficient in terms of
its ability to help us lose weight. We know that
it is fantastic for a whole host of reasons outside
of that, and that cardiovascular work that you're doing fantastic
for your longevity for you know, your vascular system, your
(36:06):
heart and lungs and so forth.
Speaker 4 (36:08):
In terms of the.
Speaker 5 (36:09):
Calories that you're burning in a cardiovasy in a cardio session,
you might be burning somewhere between four hundred and eight
hundred calories depending on the length and the time of that.
We can literally eat that back in five minutes. And
unfortunately that's the same problem. Yeah, right, it's it always
comes down to that when what matters with weight loss
(36:32):
is what is and what isn't going into your mouth?
Speaker 2 (36:35):
Right, Okay, do you think you're being a bit generous
with you you're eating because you're like, I'm exercising like
a like a machine. I deserve this whatever it is.
Speaker 3 (36:44):
No, I wouldn't say that, but I've you know, I've
always enjoyed my food and you know, probably too many
too many beers as well, But there's probably some of
some of the issue. But yeah, just just you know,
it doesn't it's that classic. It doesn't seem as effective
as it may have done. Actually, when you were doing
the same sort of thing that was all color.
Speaker 2 (37:04):
I'm no nut treasure, but I've spoken to a few
over the course of the show, and I think that
the flag that you just threw up there, which Alex
even opened his eyes when you said a few beers,
I reckon. I hate to say, mate, but Alex give
him the news.
Speaker 4 (37:17):
He doesn't even he already knows.
Speaker 3 (37:18):
You know, everybody, everybody, everybody knows.
Speaker 9 (37:22):
True.
Speaker 3 (37:23):
Yeah.
Speaker 5 (37:23):
I don't want to discourage you from the excise you're doing, though,
because you know it truly is transformative and it's not
all about weight loss, and there is a whole host
of things, great things that are going on in your
body from your doing some strength training, some cardio training.
But it's just, unfortunately for all of us as we
get a bit older, you must address the elephant in
the room.
Speaker 2 (37:41):
Good on your car, Appreciate it, cool, excellent call. Actually
finished with Calen, thanks for sorting out your the the
just the communication. Sure with the quality there Actually that
is I think we all know if we're honest with
each other, with ourselves, isn't it you know, as Carl
almost wonder if a subconscious Jiminy cricket dropped out of
the conversation. You better mention the beer, Carl. We like, hello,
(38:02):
but that is that is a big deal, isn't it.
Sugar sugar?
Speaker 5 (38:06):
Yeah, The reality is calories are very very easy to
come by. You know, they are hidden in packet foods,
they are hidden in alcohol. They're delicious, and they're really
easy to over consume. And you know, no amount of exercise, unfortunately,
especially as we get a bit older, will ever make
up for eating too much.
Speaker 2 (38:24):
Gosh, time flies, mate, We're gonna have to get you
back again. How can people get hold of you, Alex?
Speaker 5 (38:30):
Best way is to look me up at body talk
and that's talk bo d y t O r q
u E as in momentum, dot co, dot in z.
Speaker 4 (38:38):
Yeah, find me on Instagram or any other place.
Speaker 6 (38:41):
Just stalk them on the net. You'll find them.
Speaker 2 (38:43):
Hey, thanks so much for your time, mate, that was excellent.
We'll be back shortly. If you missed any of the hour,
some great advice there, you go check out the podcast.
We'll be back with smart Money. Martin Nors joins us.
This is News Talk s EDB.
Speaker 1 (38:54):
For more from the weekend Collective, listen live to News
talks edb weekends from three pm, or follow the podcast
on iHeartRadio
You're listening to the Weekend Collective podcast from News talks 'b.
Speaker 2 (00:10):
And Chris Bishop, the Minister for Infrastructure. There and go
and check it out on our podcast for the Weekend
Collective at iHeartRadio but right Radio. But right now it's
time for the Health Hub. We want your calls O
eight one hundred and eighty ten and eighty text nine
two nine two because we like to have guests who,
you know what, you can pick their brains and you
probably do quite well on life. I think if you
picked the game the brains of some of my guests
and a guest for the Health Hub is I should
(00:32):
say none other than none other? Then I think you
can say that when you've got a little bit of fame,
as Alex Flint does. He's the health and fitness trainer
for match Fit, which is seen on your screens, training
rugby players who've probably kept up the same diet but
not the same exercise. Alex, is that abit harsh?
Speaker 3 (00:50):
Oh?
Speaker 4 (00:50):
It's yeah, fairly true. I would say for most of them.
Speaker 2 (00:53):
Yeah, good on you and how are you kiping?
Speaker 4 (00:55):
Well? I'm really well, Thank you excellent.
Speaker 2 (00:57):
So look what we're going to talk about too. You
can give Alex a car. By the way, if you
want to pick us brains about, you want to change
your life, you want to make a difference. You've got
a problem getting started or building your habit, whatever, you
want to share it with us. In a problem shared
is a problem halved. And of course you're sharing it well,
not just Alex and me, but lots of people. But
first question, Alex and I. This came out of a
(01:19):
when I went back to the gym. You know, you
get back into the gym and you want to get
into everything. You sort of think I'll be to get
the right gear, get a decent pair of shoes, all
that sort of thing. Got the new routine, and of
course then they got the you know, the pre workout
sort of protein powders, the post workout protein powders. And
somebody said to me, I wasn't really into it, but
I might have just snuck a cheeky protein drink at
(01:40):
a particular time and a nutrition has said to me, mate,
you're you're just eating and undoing all your good work
because you don't need to change your diet. They didn't
actually sat quite like that, but they just were telling
me ease up on the pre and pro post workout stuff.
How many people it was just an issue for in
(02:01):
terms of how much how complicated is it when it
comes to changing your exercise regiameen your diet.
Speaker 4 (02:08):
It's a really good question, Tim.
Speaker 5 (02:10):
I think probably the basis of it is for a
lot of us, we believe that exercise is something that
means that we can eat whatever we like, and it's
something that we use almost to pay penance.
Speaker 2 (02:20):
So you go to the gym, then you're like, I'm
up for backing and eggs.
Speaker 5 (02:22):
I've earned it, yeah, Or yesterday I had a really
bad day, so I need to get to the gym today
to burn it off, which in the long term means
that we have this almost negative relationship with exercise because
it's all about, you know, trying to pay penance for
what we did the day before. And then on the
other side of it, for a lot of us, I
think the psychology is around that if we exercise a
(02:42):
little we're able to maybe eat a little bit more,
or in the case that you're talking about, when we're
looking at sort of the marketing of a lot of
sports and nutrition and health drinks, they can be a
little bit over hyped in terms of the importance when
really it comes down to what are the basics of
our diet. That's the most important thing.
Speaker 2 (03:00):
So okay, let's think should you eat before a workout?
Is there any particular rule? Is it simply well, don't
eat too close to the workout, have a healthy breakfast
or whatever. Let's say I'm working out at nine or
ten o'clock in the morning, just have a decent breakfast,
or I don't need to load up on something.
Speaker 5 (03:19):
So the first part of that question looks at how
intense are you going to be exercising? So we know
research shows that if we're going to be engaging in
really intense exercise, you're going to go into a hit
class at the gym, or maybe you're going out for
a run.
Speaker 6 (03:33):
With so cardiac intents.
Speaker 2 (03:35):
Yeah, as opposed to huge weights that correct.
Speaker 5 (03:38):
Yeah, yes, okayeh, or high volume style weight training with
there's a lot of sets and reps in your workout,
sort of like a bodybuilding style workout, those types of things.
Some carbohydrate is something which is important to fuel those workouts. Now,
do you need to have it before? Not necessarily, We
just need to make sure that we replenish those carbohydrates.
Most of the sort of the old school way of
(04:01):
carb loading and doing that in the morning before we exercise.
For the majority of us, who are, you know, just
nine to five ers and we're going to the gym
for health, we don't really need to worry about that.
Perhaps if we're going to the Olympics, it will make,
you know, two or three percent difference, But for most
of us, it really comes down to having a healthy,
balanced diet. So have your breakfast, and that comes down
(04:22):
a little bit more to what is the right times
for you to eat surrounding your work and your workouts.
So if you're training at nine am in the morning,
have breakfast before you go. If you're training really early
in the morning, you know you're getting up, perhaps you
don't need to eat before you exercise, depending on how
that makes you feel.
Speaker 2 (04:40):
Yeah, because I guess my rule of thumb, I would
have thought, because I'd think, oh, I better have something,
I better have a banana, which I'm making up as
it go along.
Speaker 6 (04:48):
I'm just going I reckon.
Speaker 5 (04:50):
Yeah, well, it's certainly not going to hurt. Another interesting
perhaps myth is that I shouldn't I shouldn't eat before
I exercise because I'm going to burn more fat if
I do that. And that's a myth that has been
quite recently dispelled as not necessarily something again that is
going to make that much difference at.
Speaker 2 (05:08):
Wells Smith again, that you if you eat.
Speaker 5 (05:11):
Sorry, if you don't eat before you exercise, that you're
going to you'll burn more fat.
Speaker 2 (05:15):
Oh so that's.
Speaker 6 (05:16):
Nonsense, you know, well, of course that makes it, that
makes sense.
Speaker 2 (05:20):
It would be nonsense because you are burning the same
amount of energy. In fact, you could argue that if
you eat beforehand, if you've got a little bit more
energy in your system, if you've eaten appropriately, then you
will burn more fat because of that, because you'll have
more energy. Therefore, you'll burn more energy. And I'm rocking
up because you're smiling at me, going you're nailing.
Speaker 4 (05:37):
It to them. Absolutely, Yeah, that's very much in case. Yeah.
Speaker 5 (05:40):
So the sort of I guess the outage was that,
you know, if there was nothing in your stomach, your
body had to instantly tap into its fat stores. But
we know over a twenty four hour period, there's no
more extra fat burnt over that period after the exercise
session is finished.
Speaker 2 (05:57):
Is there something in the way you've eaten before you exercise,
that will affect the cravings you might get afterwards, because
if you do get a craving, likely to well eat
too much.
Speaker 4 (06:07):
Yeah, very good.
Speaker 5 (06:09):
I would say that that is regardless of whether you
exercise or not.
Speaker 4 (06:13):
So if we eat a.
Speaker 5 (06:14):
Lot of high sugar, high carbohydrate style meals which are
going to spike our blood sugar and require us to
have a lot of insulin secreted into our blood, what
happens is we have this equal and opposite reaction, which
is energy is pulled out of our bloodstream and then
we sort of have crashes, and the result of that
is we have cravings for more energy dense food. So
(06:34):
what we're trying to do really is have protein rich,
have a decent amount of good fats in our diet,
lots of vegetables, and carbohydrate appropriate. It's not low carb,
it's not high carb. It's appropriate for how much activity
you have.
Speaker 2 (06:47):
A hydrate appropriate That sounds like a bit okay, can
you dig into that a bit more for us?
Speaker 4 (06:54):
Sure?
Speaker 5 (06:55):
So again back to the high intensity style of activity.
If we're doing something high intensity cardio heart rates are high,
we're going to be using a decent amount of glycogen,
which is stored carbohydrate and our muscles, and so for
that we are going to require more carbohydrate after we
exercise to replenish what we've taken away. It's not really
(07:17):
going to affect how much fat we burn over the
twenty four hours if we replenish that carbohydrate. If we've
done something low intensity, say for example, we've been for
a walk, not so important. It's been some really interesting
findings for myself and one of my friends who's a dietitian.
Speaker 4 (07:33):
People at fast or people that are eating.
Speaker 5 (07:36):
Very low calorie are better off, we find when it
comes to weight loss, especially better off doing low intensity
exercise like going for a walk. Often what we have
is people training really hard, eating very sort of low
amounts of carbohydrate or just low calorie, and the two
are almost polar opposites.
Speaker 4 (07:54):
And it's just a very very difficult.
Speaker 6 (07:58):
Sounds safe actually and turitively.
Speaker 2 (08:01):
I would have thought if you're fasting, the last thing
you'd be doing is going to do on a high
en texted in tensity workout.
Speaker 4 (08:05):
I blame the.
Speaker 5 (08:06):
Biggest Loser show, really, oh how much weight can you
lose in a week? Then, and so we see extreme
approaches which just are not long term, say for sustainable.
Speaker 2 (08:17):
Do they ever go back to the biggest losers and
look at them a few months later and go, oh, yeah,
so they do?
Speaker 4 (08:22):
You really did? Yeah?
Speaker 5 (08:24):
Very rare that anyone keeps the weight off long term,
and they actually have lower metabolic rates afterwards, even though
they've gone back to their original weight, so they can
eat less and still put weight on.
Speaker 2 (08:33):
What are the post workout sort of stuff are there?
Is there anything specific.
Speaker 6 (08:39):
You should be eating?
Speaker 2 (08:40):
I mean, I guess in my mind, I've got the
fridge at the gym which has got all the fancy
sort of protein drinks and stuff like that, and I
I think I probably looked at them and thought, well,
well there was a couple I thought were tasty. Maybe
I'd try to avoid them, But never a good idea.
But are there any particular things you should eat after
a workout?
Speaker 4 (08:57):
Yeah? So protein is very important.
Speaker 5 (09:00):
It's important over all of the day, regardless of whether
you're just having it straight after your workout, but over
that twenty four hour period, if you've broken down some muscle,
it is really important that we're getting that back in.
Protein shakes are an extremely convenient way to get that
back in. Do you need the protein shake? No, but
are you going to get it from another source? So
(09:20):
actually grabbing a shake on the way out, or you know,
buying yourself a container of it and having it pre
made for you to have afterwards, it's convenient. One of
the other things that it does happen to work well,
and we're talking about habits today, is starting your nutrition
journey by just trying to improve your habits surrounding your exercise.
(09:40):
So before you exercise, if you can put a healthy
breakfast together, this had provided you exercising in the morning,
and then afterwards you follow that up with another healthy meal,
which is going to make sure that the exercise you've
done is not a waste of time. That's a great
way to start to just stack a few good habits together.
Speaker 2 (09:57):
What's the most important habit to get right? Do you
think if you're because obviously anyone's engaged with this and they're
thinking that you want to do something different and get fit,
what do you have to get the exercise right first?
Or is actually more important to get your diet right
and then get into the exercise. Well, but you know
what I mean? Yeah, Well, both because in my mind.
(10:18):
I was sort of thinking, well, actually, if you've got
a really dodgy diet, then you're probably not going to
feel much like exercising. Maybe address that first and give
yourself a few days and you know, plan some exercise ahead.
Speaker 5 (10:29):
It's a really I think important topic. We have differences
of opinion based on research, but really I think it
comes down individually to what you're what's most important for you.
So if someone comes to me and they're looking to
lose weight, quite often, if you've got a lot of
weight to lose, the first thing I'll ask them to
focus on, actually is there nutrition? And that's because if
(10:53):
you start to lean on exercise is the only reason
that you are losing weight, you're actually again developing possibly
a bad relationship with your exercise.
Speaker 2 (11:02):
You're ignoring a major problems, like you can go for
as many runs as you like, but if you're going
to have five eggs and ten rash as of bacon
each day.
Speaker 4 (11:11):
Yeah, that's it.
Speaker 5 (11:12):
So that the saying exercise should be a celebration of
what our body should can do rather than a penalty
for what we ate is a good way to think
about it. So if we know that we are getting
our nutrition right and we're starting.
Speaker 4 (11:26):
To lose weight.
Speaker 5 (11:27):
That's your idea, then we can add in exercise for
the right reasons, which is to strengthen our heart, you know,
strengthen our muscles, enjoy get some endorphins, some mental health.
Having said that, for a lot of people, they need
the cornerstone habit of some exercise in their life for
them to address exercise. So if I was to rank it,
I would say, get your nutrition right first and then
(11:48):
commence exercise. But for some people actually just doing that
daily or you know, every second day exercise habit is
a great way to get some you know, some mental
positivity going and feeling like they're making the right steps.
Speaker 4 (12:01):
So there's no real absolute right answer there.
Speaker 2 (12:04):
Because as part of the reason I started off talking
about eating before and after working out, it it's actually
about getting into the routine of a healthy habit. And
you've touched on it in a way there with goals
and what should your goal be? And I think you've
I would say, you've suggested that maybe losing weight is
not the perfect goal. There's some other sort of way
(12:27):
of viewing your exercise habit which is going to make
it longer lasting.
Speaker 5 (12:31):
Yeah, I think weight loss, if that is one of
your goals, of course, should be a byproduct of a
healthy lifestyle rather than the thing it's Otherwise it becomes
like watching paint, drying a fence, or trying to watch
the toaster pop. When that's all that you're focused on,
it just can literally drive around the bend and it's
just not the right thing. So, because all we can
(12:52):
control is the day, and especially as we age, it's
very rare that we can have this linear relationship with
I ate this today, I did this much exercise, and
I should lose this much weight. So we've got to
find a process which is enjoyable and sustainable. So that
is relying on things like maybe learning a new skill,
or being connected with some people that you enjoy catching
(13:12):
up with, or finding a purpose, which the outcome of
that is you enjoy the exercise you're doing. So you know,
maybe you and your mate a training for a half
marathon or a walk together.
Speaker 4 (13:22):
There's a greater purpose.
Speaker 5 (13:23):
And then the sideline of that is some weight losses
happening because you're following some steps.
Speaker 2 (13:29):
I've did the old caliber test donkeys years ago, and
I don't know, there's something just innately depressing about it
because you go back for another caliber test or you know,
when they take your fat fold or something, and how
much you've gotten and I say, ah, Whereas for me,
I'm still exercising regularly because I enjoy it and I
know that I'm going to feel good and feel better,
and that's the motivation. And I guess that that's for
(13:53):
me that works. But is that generally for most people,
they need to fight, They need to say if they
want to get lose twenty pounds, okay, fine, write it down,
stick it and the back of your stick it on
a pad in the back of your drawer or something,
and forget about it and find a reason to exercise.
Speaker 4 (14:10):
One hundred percent agree with that.
Speaker 5 (14:11):
It's it's really important that you find joy in what
you do. Otherwise, dragging yourself to your place of exercise
or you know, dragging yourself out the door in the
morning to go for a walk is not something that
is going to be fulfilling and enjoyable. So you know,
you've got to find a purpose which is much greater.
Speaker 2 (14:30):
What do you think about when you exercise? Is just
such a habit now that I'm just off to the
gym and that's what I do. But or do you
have to find a reason sometimes like, oh, I don't
feel like it, but of course I should do because
I'm Alex Flint and I'm awesome.
Speaker 4 (14:44):
I wish.
Speaker 5 (14:45):
So I've just had a knee surgery a couple of
weeks ago, okay, and I'm I love exercise for how
I feel during and afterwards.
Speaker 6 (14:54):
And last time I didn't see your limping.
Speaker 4 (14:57):
I've done all my rehab. I'm doing very well.
Speaker 5 (15:00):
Well, thank you carry So, yeah, it's it's a I
think when it comes to it, we.
Speaker 4 (15:10):
Sorry, I forgot the question.
Speaker 6 (15:11):
Oh no, what's what's the why?
Speaker 2 (15:13):
And yeah, so we distracted thisself with the knees, and
you were thinking of all the rehab you've done and
you're being a very good boy. But when you feel like, oh,
I don't really feel like exercising, what makes you? What
gets you out the door or wherever you need to go?
Speaker 5 (15:25):
Yeah, it's a coping mechanism for me. I feel a
lot better every day when I exercise, and so having
knee surgery, I had two weeks off and it's the
first time in a long time where.
Speaker 4 (15:35):
I've actually felt to myself.
Speaker 5 (15:36):
You know, well, I could go another day without I
might have another day off and another day off.
Speaker 2 (15:40):
Really, I thought you were going to tell me the opposite.
I thought you were going to say I had another day.
It was like, I'm going spare, I can't go for
a walk.
Speaker 5 (15:47):
Well, that's usually what I'm like. So usually I find
that any more than a day and I just need
to have a little fixed And that's not necessarily, you know,
a huge intense session. It's just something that's going to
make me feel good mentally. But yeah, I really found
it for the first time. It was it was it
was a very different case and so I just had
to get myself back on the horse because in doorphins
(16:08):
and getting moving, especially for me outside, I find is great.
Speaker 2 (16:12):
Yeah, just helps. What was what was keeping you indoors?
Would you just get into a Netflix series and thought
I'll just watch another episode?
Speaker 4 (16:18):
Yeah, I definitely did my fair share of Netflix Netflix watching.
Speaker 2 (16:22):
Good on you. Hey, look, we want to have your calls
eight hundred eighty t and eighty. I hate to turn
it into a sort of like it sounds like a
motivational thing, but the expression that's coming to my own
mind is what's your why? You know, knowing what your
why is. But yeah, if you're looking for, you know,
to run something up the flagpole with Alex in terms
of establishing a routine of healthy habits, what has worked
(16:45):
for you or if you're struggling, give us a call
and maybe we can maybe we can help you, well
not me, maybe Alex can obviously chipping in as I do.
Speaker 1 (16:55):
It is.
Speaker 2 (16:56):
The number is I eight hundred eighty ten eighty want
your calls now? Twenty four past four news talks.
Speaker 4 (17:00):
I'd be.
Speaker 2 (17:04):
Yes, and we're talking with Alex Flint. He's a health
and fitness coach. You might know him from match fit
on the telly about how do you establish a healthy
habit of healthy habit of exercise basically a routine that
you will keep you going and also what should you
be eating before and after working out? Just before we
got to our cause, I did enjoy this text from
(17:24):
Nick who says, Hi, guys, I've had a total collect
to me, which is having your large intestines removed, and
I'm training for a coast to coast. What are some
good carbohydrate foods that I could eat? Nuts and musically
type of food aren't suitable for me to eat Cheer's
and Neck, I'm just going to slightly call you out, Neck,
because I reckon that you're probably getting some advice from
your doctors on this, but you've texted us to say
(17:45):
I'm awesome. Because seriously, Alec Alex, that sounds like a
pretty big deal and he's doing the coast to coast.
Speaker 4 (17:53):
Nick, that's an awesome much respect to you for doing that.
Speaker 5 (17:56):
In terms of what carbohydrate you're eating, obviously you will
get some gid distress with any long distance event, but
when you've had medical procedures like you have, you really
need to get in touch with a registered dietitian who
who's qualified in medical nutrition.
Speaker 2 (18:12):
But Neck, I just had to read your text because
I think you know what you are awesome, absolutely phenomenal.
So if it happens to be an accidental humble brag.
Speaker 4 (18:21):
Go for it the guy you deserve it.
Speaker 2 (18:23):
Okay, let's get some calls going, Ken, Hi, Hi, Yeah,
we got you.
Speaker 7 (18:31):
Oh that's good, I had the radio on. Yeah, congratulations
to Nick. That's amazing. Can I ask Alex what he
thinks is a healthy breakfast before you do your exercise
and in terms of carbs carb loading, what are you
talking about.
Speaker 5 (18:48):
Exactly ken carb loading is. It's been around for a
very long time, so it's upping your carbohydrate intake in
the hope that that is going to be pushed into
your muscles and stored so you're going to have a
little bit extra energy on board for your workout. It's
not to say that you can't do that somewhat, but
(19:08):
doing it in the the half an hour before you
exercise and then just going for your average sort of
hour of exercise a jog or a gym workout or
something like that, it really doesn't play too much into it.
If we're talking about someone who is, you know, doing
a half marathon or they're exercising intensively for over an hour,
then potentially there is some some need to keep some
(19:29):
carbohydrate intake coming in. But for us sort of general
depends what you're into as carbloading.
Speaker 2 (19:35):
The day before, It's like but hay and Wild before
he does the Olympic triathlon, he would have a big
possibly have a big plate of pasta.
Speaker 5 (19:41):
Yeah, but he's not just doing it the day before,
you know, that's it's it's part of his diet on going,
you know, replenishing what he's what he's using every day.
Speaker 2 (19:49):
Any follow up there can.
Speaker 7 (19:52):
Well, just just in terms of the carbohydrate are we're
looking pastor and what else.
Speaker 5 (19:59):
So if you're exercising in the morning, the the foods
that you're eating. Really we want balanced nutrition, so we
want some sort of protein. So that might be in
the form of eggs. You might have some Greek yogurt.
If you're vegetarian, you can have various sorts of sort
of vegetarian protein powders or some different sorts of plants.
(20:23):
But it can be anything from you know, porridge with
some protein powder and some blueberries. That's a great start today,
Eggs on toast, or some sort of smoothie which you know,
you put some protein and some fruit and some yoga.
Speaker 2 (20:37):
How important is the protein with the carbs.
Speaker 5 (20:41):
Again over twenty four hours, It's really important that we
get enough protein in our day. So the best way
to do that is to split it up. So if
we start surrounding that workout with the right types of foods,
that's the best way to do it. The ancient Greeks
before the Olympics things we're talking about the Olympics, they
used to believe in eating meat before they would represent
at the Olympics. What's some other examples Nights when they
(21:05):
would come home from battles Medieval they would venison and proteins,
venison and pork, so again sort of knowing that proteins,
what's going to repair our muscles?
Speaker 2 (21:15):
Yeah, good stuff. Hey, thanks for call ken. Let's keep
it going, Lano.
Speaker 8 (21:19):
Good ey, Okay, did you hear me?
Speaker 2 (21:22):
Yep, you're all good.
Speaker 8 (21:24):
Okay. You know, just kid in a bottlem go. And
I heard it at the last week and I've wanted
just spoken, but previous one talking about motivation and getting
into exercise and doing things, it's pretty hard to actually
keep that motivation. And I've stumbled across a ecosystem that's
(21:45):
come out that actually pays people to work out. I
don't ask anyone's heard about it, but it's called mood Quest,
and it's an ecosystem that connects with the Google fit
pats and those smart watches that you can wear and
takes record of your activities during the day. And there's
nothing more motivating than getting paid to actually do exercise.
Speaker 2 (22:11):
This sounds about pay, sounds about It sounds a bit
like some exercise pyramid scheme your everyone puts in ten
bucks and then those who exercise the most get to
draw out fifteen or something, do.
Speaker 8 (22:20):
They That's definitely not a permi scheme. Actually, it's totally
different from all the other projects that have existed. It's
brand new. It's only come out a month ago. The
lady that's released but I forgot her name. But if
you do your search for the MQT token on dex,
Spreena or one of them.
Speaker 2 (22:39):
You know what.
Speaker 8 (22:39):
I know.
Speaker 2 (22:40):
That just sounds a little bit like you're just getting
some free advertising. Sorry, buddy, we're just going to move on. Yeah,
sorry about that, but you can understand why I might
have been a little bit suspicious. Richard.
Speaker 8 (22:50):
Hello, Hello, Alex.
Speaker 9 (22:52):
Sounds like just the man I need to talk to.
Speaker 4 (22:55):
Richard.
Speaker 9 (22:56):
I'm seventy six years old, and over the years I've
found out the breakfast, especially before any activity, really messages
with my insulin levels. And you may be familiar with that,
but it just sort of doesn't it's not very good.
So I more ley stumble into a situation where I
(23:17):
actually bite fifteen k's to work at a reasonably high intensity,
and so I don't have any I have a cup
of warm water bike to work and then I do
have protein a protein shape. But I the reason I'm
bringing you is to see whether that's a bit extreme,
because I have noticed I'm losing a bit of muscle mass,
(23:41):
more in my upper body than my lower body. And
no one you know, you've talked about carve carves. Should
I be taking carbs and watch that are carves you
think would would be the right sort Richard?
Speaker 5 (23:55):
When you talk about your messing with your insulin levels?
Speaker 4 (23:59):
Are you diabetic? Have you got well?
Speaker 9 (24:02):
They said if I didn't do it, I could finish up.
If I didn't do so, I get what's called in
schillin overshoe. So in the past, from where I was
about late teens, if I had a normal b you know,
bacon and eggs or porridge, I get to live in
a clock and feel like I wanted to go to
pin a sleep.
Speaker 5 (24:20):
Okay, So yeah, So two parts to your question. One,
having some having a protein shape when you get to
work is a great idea if it means that you're
you know, you're getting in some a decent level of protein,
putting that with some form of energy dense carbohydrate which
could literally be a piece of fruit with that depending
(24:42):
on obviously, if you if you had diabetes. We're talking
about something again, which is a medical issue, Okay, So
it is a good idea to replace it, especially if
you're you know, if you are writing pretty hard out.
The reason that muscle mass loss happens in upper body
is probably mostly as we age. We lose somewhere in
(25:03):
the realm of three to seven percent of our muscle
mass per decade over the age of forty. And the
only way to stop that is to give your body
a reason to keep it. So, yes, you've got to
get enough protein in, but you've got to look at
some upper body exercise that's going to right help. So
no doubt your legs are in pretty good shape being
seventy six and riding your bike to work. I think
(25:23):
that's fantastic and it's absolutely magic to be doing that.
But just need to maybe think about putting some upper
body exercise in there as well, and that will really
help that. Probably not so much about diet.
Speaker 9 (25:35):
You wouldn't worry too much about the cab no.
Speaker 4 (25:37):
I wouldn't. I wouldn't. I just look to put some
upper body exercise.
Speaker 2 (25:41):
Good stuff. Thanks thanks Richard. Hey, Actually much how many
how many calories or carbs are in. I don't know,
you can't have you can't really generalize, I guess, but
if somebody's having a protein shape of shaker, they also
quite energy dense protein drinks, depending on which one you get.
But let's say you've mentioned one or there's the good ones.
Speaker 5 (26:00):
Yeah, not really. There's four calories program of protein. So
if you have an average scoop of protein, that's about
between twenty five and thirty grams of protein, So times
out by four you've got one hundred and twenty odd calories,
and you might have a little bit of filler in
with that.
Speaker 4 (26:19):
But yeah, they're very low.
Speaker 2 (26:20):
And they love it artificial sweetness and flavors like yesterday.
Speaker 4 (26:23):
Generally, yeah, most of them. I mean you have some.
Speaker 5 (26:25):
If you have sort of like bulk ones, you know
that you're talking about that young kids get into to
try and bulk up.
Speaker 4 (26:30):
They've got some extra energy.
Speaker 5 (26:31):
But yeah, I mean again, it's when we talk about
really what we're talking about his calories. The amount of
energy in our day is what's going to put weight
on us. So it's if we go down the realm
of is a food good or bad? It just depends
on how much you're having and what that adds up
to over twenty four hours.
Speaker 2 (26:48):
So many grams of protein you're looking to get out
of a protein shake.
Speaker 4 (26:52):
If you have one.
Speaker 5 (26:52):
The general rule is one scoop is about twenty to
thirty grams, depending.
Speaker 4 (26:57):
On the side.
Speaker 2 (26:58):
So I boiled egal too boiled.
Speaker 4 (27:00):
Eager is yeah, six grams of protein.
Speaker 2 (27:02):
So it's okay, good stuff right. Well, actually tell you what.
We'll be back into tomow. We're taking more calls in
just a second. This is the weekend Collect for the
Health If my guest is health and fitness coach Alex Flint,
back in the mo and welcome back to the Weekend Collect.
I've got a lot of truckloads of calls, so we're
just going to keep on rock and rolling, but quickly,
Alex Flint. Water. What's the importance of water before and
(27:26):
after enduring and everything.
Speaker 5 (27:28):
A hydrated body is definitely a body which is more energetic,
less hungry, and better off in terms of being able
to perform exercise at the best. How we get enough
is the jury is out. So what we know is
that if we get our recommended daily intake of fruit
and vegetables six serves a day, we are actually getting
quite close through the water content of those foods. So
(27:49):
if you're someone that does meet the minimum standard with
fruit and vegetable, you don't need to be a huge
water drinker. Having said that, I recommend that most people
are two leaders plus a day, because one, a lot
of us don't need enough fruit and vegetables, and two
it stops hunger, and generally speaking, you know most of
us could probably.
Speaker 4 (28:09):
Do with eating a little bit less.
Speaker 6 (28:11):
Good point.
Speaker 2 (28:12):
Okay, right, Lee, Hello, Hello, I.
Speaker 10 (28:18):
Have I'm medically retired. I have a serious, rare, very
rare kidney disease, so we don't need to discuss water
with me. But what I'm having problems with is I
want to know how to build up my muscles and strength.
(28:44):
I live in Taranaki and it's very, very windy, and
I do a lot of walking and battling that wind
is very hard for me. I only weigh fifty five kilos.
Are you there?
Speaker 2 (28:58):
Yeah, we're here. We're here, Alex, get into it. Okay,
Oh yeah, sorry, Lee, We're We're just aware. We're just
listening to your description of your challenge. So, yeah, Alex,
what are you gaining weight? I guess that's what Lead's
problem is. She's struggling to gain.
Speaker 4 (29:12):
Wait, yeah, sorry, I was just.
Speaker 2 (29:17):
Oh, you must stay stable. Sorry.
Speaker 5 (29:18):
So Lee, your biggest alloy in getting stronger is some
body weight style exercise. So you don't even need to
go out and battle that wind. You can do all
that you need to in the comfort of your own home.
Speaker 4 (29:30):
So you need to start Yes, that's what I'm laughter.
Speaker 5 (29:33):
Yeah, so you need to start with just the very
basic body weight style exercises. Set up a chair behind you,
look at doing a couple of sets of ten to
fifteen squats, so a set is one ten yep, and
then yuck. Wait, it's going to get better, Lee, go on,
(29:54):
and then we need to look at some upper body things,
so some some push ups, maybe a few things like
some planks or some sit ups. But really, when it
comes to getting stronger, the outdoor exercise fantastic. But when
we need to build up our muscles, we need to
use some resistance and our body weight is great even
at fifty five kilograms, you can just use your own
(30:14):
body weight.
Speaker 2 (30:15):
Lee, how old are you? Can? I ask what generate?
Speaker 10 (30:18):
I'm sixty years old getting into push ups?
Speaker 2 (30:21):
See that? To me, I mean it was like, oh,
you into that way.
Speaker 10 (30:25):
I've never ever been able to do push up.
Speaker 5 (30:28):
So we start on the wall lee, So we're going
to get you standing fairly close to the wall with
your arms on the wall, so you're going to be
doing almost like a vertical push up, just taking your
arms straight out in front of your shoulders and then
just leaning into the leaning into the wall, and then
slowly from there you can go down onto your knees,
put your hands on your couch and then just start
to do some push ups like that, and it's amazing.
(30:50):
It doesn't take a lot of exercise like that to
get your body responding. It just needs to be regular.
So if you can make that something that you're doing
every second day, maybe you know, two sets of ten
push ups, two sets of ten squats, and you work
that into what you're already doing with a few walks
a week, you should start to see some benefit.
Speaker 2 (31:06):
So just a few like they're almost push outs, aren't
they if you're just standing, what's just leaning and getting
muscles used to actually doing that movement?
Speaker 4 (31:13):
Yep, push aways, push aways.
Speaker 2 (31:15):
There we go.
Speaker 10 (31:17):
Could I suggest something that I have a mind that
I wouldn't mind doing? Okay, a sand bag on my
deck and doing boxing.
Speaker 2 (31:29):
Oh okay, just going push ups to boxing. Big good
on you.
Speaker 5 (31:34):
Absolutely fantastic, even step ups off your deck, you know,
lifting things. So whether it's you know, you're you're lifting
that sandbag or you're doing some you know, some some
boxing with it hanging out there, all fantastic. Anything where
there's some resistance, where your body has got to push
against resistance is going to help you with that strengthening.
Speaker 2 (31:49):
Thanks Lee. That was that. That was a bit of
a surprise of us from to go from I don't
like push ups to I wouldn't mind punching a sand
bag on my So good on your Lee, get into it.
Thank you.
Speaker 6 (32:00):
Carl.
Speaker 8 (32:00):
Hello, yeah, two year old men of getting back into
the grum After then.
Speaker 2 (32:13):
We how Cal, I'm just going to put you back
to my producer might try and get you off that
hands free you've got on or whatever, because it is
quite hard to hear you. So just stand by there.
The car will be back with you in a second.
Speaker 3 (32:24):
Graham, Hello, good afternoon, guys.
Speaker 11 (32:28):
Hey, thanks for your show. Firstly, nutrition, but I'm wondering
about the importance of stretching, particularly for older people. And
the other thing is you may have covered this in
other shows Sauna's and ice Bar, It's wellbeing. I've just
picked those up and cold plunges and finding that it
(32:49):
really shifts my mental state. But I'm just really interested
from a wellbeing perspective, what you guys think about.
Speaker 2 (32:54):
Okay, good stuff, Thanks Graham. Stretching and Sauna's ice.
Speaker 5 (32:57):
Bars fantastic topics, Graham both. I highly recommend. Stretching and
mobility in general is something that as we age we
lose at a real rate of knots. If you think
about you know, you watch your grandkids or you watch
kids pick things off the ground, just how limber we
used to be, and then as we get older, we
get stiffer and stiffer. So stretching as much as possible daily,
(33:20):
if possible, absolutely fantastic. I would really recommend that you
do as much as you can. And then, in terms
of saunas and ice bars.
Speaker 4 (33:30):
What they actually do for you.
Speaker 5 (33:32):
So we know that there's a thing called shock proteins
which happen in our body. It's an immune response, and
when we are subjecting ourselves to the temperatures which you
know today, we can basically just get in our garage,
get in our car, go to work, we never really
experience any of these sort of extremes highs and lows.
Our immune system and our bodies are just not adapting
(33:55):
to the resilience that we used to have. So these short,
intense bursts really help us be I guess, a little
bit more hearty and a little bit more resilient in
our bodies and our immune system. So we know that
it can definitely help with immunity, it can definitely help
with feelings of longevity, sorry, with feelings of wellness, and
then from a longevity perspective, those things can really only help.
(34:16):
So two great topics and two things which are.
Speaker 2 (34:19):
Baths sound bloody horrendous, they're definitely a real buzz at
the moment, but there is some really great research.
Speaker 5 (34:27):
So one of this, I suppose you're calling the grandfather
of the movement is whim Hoff. And now he's actually
had university study his immune system and the difference that
he's been able to make, and he's been able to
train other people to do the same, So it really does.
Speaker 4 (34:39):
Yeah.
Speaker 2 (34:40):
I think I saw an Olympian or two after winning
a gold medal, some just off for an ice bath.
I sort of like, you know, old days would have
been just off the pub types of change a way. Look,
we've got to take a break. A'ts eleven minutes to
five news talks it'd be yes, welcome back to the
Weekend Collective. This is the Health ALP with Alex Flint
time Tim Beverage. Let's see if we can squeeze in
(35:01):
a call or two before we wrap up, because time
flies when you're having good quality conversations, can I Yeah.
Speaker 3 (35:07):
Hey, thanks, that's better? So yeah, sorry about that. So
I guess forty year old male sort of getting back
into the germ after sort of a few years of
not doing much exercise at all and seeing the old
middle spread, you know, sort of doing three lots of
cardio in the mornings a week and then sort of
three lots of weight sessions, I guess, but not really
(35:29):
seeing much effect on the scales as far as weight loss,
not doing it for weight loss, but you'd sort of
hope to see a benefit there. Just just wondering what
sort of advice there might be around that.
Speaker 4 (35:42):
Yeah, Carl.
Speaker 5 (35:43):
So, first of all, exercise, unfortunately, as we age, as
I found out myself, becomes very inefficient in terms of
its ability to help us lose weight. We know that
it is fantastic for a whole host of reasons outside
of that, and that cardiovascular work that you're doing fantastic
for your longevity for you know, your vascular system, your
(36:06):
heart and lungs and so forth.
Speaker 4 (36:08):
In terms of the.
Speaker 5 (36:09):
Calories that you're burning in a cardiovasy in a cardio session,
you might be burning somewhere between four hundred and eight
hundred calories depending on the length and the time of that.
We can literally eat that back in five minutes. And
unfortunately that's the same problem. Yeah, right, it's it always
comes down to that when what matters with weight loss
(36:32):
is what is and what isn't going into your mouth?
Speaker 2 (36:35):
Right, Okay, do you think you're being a bit generous
with you you're eating because you're like, I'm exercising like
a like a machine. I deserve this whatever it is.
Speaker 3 (36:44):
No, I wouldn't say that, but I've you know, I've
always enjoyed my food and you know, probably too many
too many beers as well, But there's probably some of
some of the issue. But yeah, just just you know,
it doesn't it's that classic. It doesn't seem as effective
as it may have done. Actually, when you were doing
the same sort of thing that was all color.
Speaker 2 (37:04):
I'm no nut treasure, but I've spoken to a few
over the course of the show, and I think that
the flag that you just threw up there, which Alex
even opened his eyes when you said a few beers,
I reckon. I hate to say, mate, but Alex give
him the news.
Speaker 4 (37:17):
He doesn't even he already knows.
Speaker 3 (37:18):
You know, everybody, everybody, everybody knows.
Speaker 9 (37:22):
True.
Speaker 3 (37:23):
Yeah.
Speaker 5 (37:23):
I don't want to discourage you from the excise you're doing, though,
because you know it truly is transformative and it's not
all about weight loss, and there is a whole host
of things, great things that are going on in your
body from your doing some strength training, some cardio training.
But it's just, unfortunately for all of us as we
get a bit older, you must address the elephant in
the room.
Speaker 2 (37:41):
Good on your car, Appreciate it, cool, excellent call. Actually
finished with Calen, thanks for sorting out your the the
just the communication. Sure with the quality there Actually that
is I think we all know if we're honest with
each other, with ourselves, isn't it you know, as Carl
almost wonder if a subconscious Jiminy cricket dropped out of
the conversation. You better mention the beer, Carl. We like, hello,
(38:02):
but that is that is a big deal, isn't it.
Sugar sugar?
Speaker 5 (38:06):
Yeah, The reality is calories are very very easy to
come by. You know, they are hidden in packet foods,
they are hidden in alcohol. They're delicious, and they're really
easy to over consume. And you know, no amount of exercise, unfortunately,
especially as we get a bit older, will ever make
up for eating too much.
Speaker 2 (38:24):
Gosh, time flies, mate, We're gonna have to get you
back again. How can people get hold of you, Alex?
Speaker 5 (38:30):
Best way is to look me up at body talk
and that's talk bo d y t O r q
u E as in momentum, dot co, dot in z.
Speaker 4 (38:38):
Yeah, find me on Instagram or any other place.
Speaker 6 (38:41):
Just stalk them on the net. You'll find them.
Speaker 2 (38:43):
Hey, thanks so much for your time, mate, that was excellent.
We'll be back shortly. If you missed any of the hour,
some great advice there, you go check out the podcast.
We'll be back with smart Money. Martin Nors joins us.
This is News Talk s EDB.
Speaker 1 (38:54):
For more from the weekend Collective, listen live to News
talks edb weekends from three pm, or follow the podcast
on iHeartRadio
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