Personalised Nutrition: What is it and does it really work?

 Everyone’s looking for that perfect diet, the one that’s just right for your own individual body type and allows you to finally lose those stubborn kilos once and for all. But while it might sound too good to be true, thanks to recent scientific advances, it’s now possible to have a diet that is specifically tailored to your genetic makeup.

It’s no secret that people respond to different foods and diets in different ways – we all have that friend or family member who can seemingly eat whatever they want and never gain weight – but exactly why and how these differences exist has long been a mystery. However, since the sequencing of the human genome back in the 1990s and early 2000s, the emergence of ‘nutrigenomics’, the science that looks at the relationship between our genes, what we eat, and our health has begun to provide some answers.

As humans, approximately 99.9% of our genes are identical, but it’s the 0.1% difference that makes us all unique. Our individual genetic makeup means that the way in which we metabolise nutrients, the interactions of enzymes and the biochemical reactions that occur in our bodies differ from person to person and therefore so do our responses to what we eat. And this is where personalised nutrition comes in.

How does personalised nutrition work?

Personalised nutrition is based on the idea that customised nutrition advice is likely to be more effective than the traditional ‘one-size-fits-all’ approach.There are now services available to the public through genetic testing companies which profile an individual’s DNA, provide a report based on their genetic makeup as it applies to their nutrition and lifestyle, and guide them to the most-likely-to succeed diet.

A report may provide information such as how an individual processes and stores fat, their ability to breakdown cholesterol, their caffeine sensitivity and food intolerances as well as their risk of certain chronic diseases such as obesity and cardiovascular disease.

What are the benefits?

Personalised nutrition promises to help clients achieve optimal health and disease prevention based on their own individual genetic makeup. There is the potential to assist an individual in working towards goals such as improved body composition and exercise performance, while also informing them about chronic diseases they may be predisposed to, allowing them the opportunity to make changes to their lifestyle to reduce these risks.

But is it too good to be true? 

When considering the future of personalised nutrition, the key word is ‘potential’. There’s no doubt that it holds huge promise, however, we need to better understand exactly how our genes interact with the food we eat before we can be sure of the legitimacy and usefulness of lifestyle interventions based on this information.

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Your search for a fitness trainer near me hasn't come to an end? We’ve got your back. Our personal trainer & nutritionist will provide feedback each week to help you achieve your fitness goals. 

We’ll create a customized diet and nutrition plan based on your goals.

You can track your performance, nutrient intake, & see various milestones you’ve achieved through our award-winning mobile app.

If you wish to have the delivery of all your meals, we can arrange them weekly for an additional cost. As we have 600+ prearranged meal plan options

Your online personal trainer will provide low-calorie recipes and portion guides for your meals.

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Why Your Body May Need a Week of Light Training

Why Your Body May Need a Week of Light Training

Feeling tired? Drained? Not getting results from your training?

Are your muscles tight and body feeling heavy?

Are you lacking motivation for your training sessions and finding it hard to complete your workouts?

Are your number’s not improving?

You may need to incorporate a deload so you can come back STRONGER!

What is a De-load?

A deload week is a week of LOWER intensity training to let the body recover and ‘catch up’ with the stressful demands of regular heavy training routines.

Think of it as a “period of reduced training stress which continues until after the dissipation of fatigue symptoms”

Training puts large amounts of STRESS on the body. Our muscles give us the best feedback during a training session so they may be the one thing we concentrate on. We feel a good ‘pump’, burn, stretch or muscular fatigue. We use this to gage our performance during our sessions, however, these tissues are not the only tissues that receives the STRESS of training. Stress is also received by the nervous system, ligaments, tendons, joints, bones etc.

We have a good connection to our muscles and can tell when they are fatigued, tights or sore. However, it is very difficult to assess the current state of your tendons, joints, ligaments and the nervous system. These components may need recovery as well as your muscles. Stress can build up in the body and start displaying ‘signals’ (I list these below).

The purpose of the deload week is to allow the system to play ‘catchups’ and recover to full capacity, then the athlete can come back and perform at 100%.

Why do a deload week?

Your joints may need to recover – joint damage / repair is slow. Joints take longer to recover and often do not show signs of damage until they are in bad shake

Your tendons may need to recover – tendons are also slow to recover and do not show signs of damage until they are breaking down (this is known as the iceberg theory in physiotherapy – where the damage is more significant (bottom of the iceberg) than the pain that being felt (top of the iceberg))

Your nervous system may need to recover – symptoms listed below

You have not been getting stronger or improving on performance indicators

To get a new fresh sense of motivation for intense training

When should you do a de-load week?

Many coaches believe you should incorporate a regular de-load every 3-5 weeks of heavy training (to be safe). Some suggest that it may be a better idea to incorporate deloads when your body is giving you the signals that it may require a deload. This is termed a “reactive deload” and you are not setting it in advance, but rather, you implement it after noticing signals of fatigue or reduced performance.

What are the signals that I need to deload?

Your body will give you little hints that it may be in need of a deload. These signals can be subtle at first, but can become more obvious as they increase in intensity.

“listen to your body when it whispers, and you will not need to listen to it scream” 

These signals may come in the form of:

Performance indicators decreasing (strength, reps, form, etc)

Aches and pains in new locations or previous injuries

Tightness in muscles that doesn’t seem to be easing up easily

Feeling heavy and unmotivated to complete your workouts

A feeling of fatigue or lack of energy during the day

Finding it hard to hold yourself up straight and keep good posture

Feeling like you need more rest than usual or naps

Lack of motivation or drive

These signals can obviously be caused by OTHER reasons such as; lack of sleep, stress levels, poor quality nutritional intake, compromised immune system (slightly sick), digestive issues etc. However, for the sake of simplicity lets assume that all of these factors are accounted for and are remaining constant.

Side note: my take on impacting factors

I think there needs to be a clear reminder that some inexperienced people may perceive that they need a de-load but it could be due to other reasons:

Their technique may absolutely suck!

They may be performing provocative exercises

They do not know how to stretch / foam roll / recovery adequately

Their injury management is poor

They may have terrible mobility, tight hips or shoulders, making exercises they perform unsafe for them

They may be “smashing” themselves in the gym and using these deload periods to bounce back to poorer quality training

They may have tight muscles or knots which are mutilating their posture and overall energy levels

They may not be able to understand how the complexity of life events, stress and nutrition affect the body

Injury management, proper technique, mobility work and appropriate programming should not be confused with deloading

Without proper coaching, I would not trust a beginner or even intermediate athlete to know when to deload appropriately. Some may use a “deload” as an excuse to train less, instead of using it as a tool to come back stronger!

What benefits will I notice after deloading?

There are many reasons to deload, but the primary reason is NOT to take a break of training, rather it is to come back refreshed and STRONGER. When you take this week to let your body CATCH UP with your training demand, you may find your strength and vigour actually increases.

Joints, muscles and tendons have a chance to recover which is incredibly important for preventing injuries and long term training success (since most injuries are not muscular, but rather, tendon, ligament or joint related).

You may also find you can perform exercises with ease, to greater ranges of motion, due to central nervous system recovery and increases in mobility from loosening up tight muscles.

How should I modify my training for a deload?

Okay, so you have decided you may want to perform a de-load week. The procedure is relatively simple (in regard to training) but I like to add in additional recovery methods to boost the healing power of the system. You can read my blog on recovery methods here.

General Protocol: (it can vary depending on the circumstances)

Amount of total training sessions: Same

Total volume: Decrease by 25% – 4 sets becomes 3 sets

Weight lifted: Decrease by 20% – 100kg becomes 80kg

Reps performed: Decrease by 20% – 10 reps becomes 8 reps

General Rule: Don’t go beyond 4 reps from fatigue – this helps the nervous system

Overall Feeling: At the start of the week it will feel oddly easy and refreshing, at the end of the week you will be CRAVING the intensity of your previous training sessions

If you want to keep it simple – reduce everything by 20-30% and make time for addition recovery methods (basics list below)

InBody 570 Scan Interpretation Guide - Found My Physique

Interpretation Guide for InBody Scan From Nutritionist At Found My Physique

This page will give you a detailed briefing about every section of the InBody Scan results sheet.

Total body weight alone is not a clear indicator of a person’s overall health as it does not distinguish the amount of fat or lean body mass in the body.

You can use your InBody scan to track various goals, and it is up to you to decide which metrics you wish to focus on for your training. For example: If your goal is muscle gain, you may concentrate on the SMM (kg) as well as balance out your limbs and weaker body parts in the Segmental Lean Analysis section.

If your goal is Body Fat Loss, you may want to focus on the increases and decreases in Body Fat Mass (kg) and (%) as well as weight recommendations and how far your results are from the ‘100% normal’ population data.

Basic Body Composition Analysis

Total Body Water
TBW is all the water in the body and is approximately 60% of your total weight. Ideally, your TBW should be in the normal range or over. Usually, individuals with a higher degree of muscle mass will have higher levels of TBW.

Protein
Protein consists of nitrogen, and high nitrogen levels within cells indicate good levels of muscle mass and health. A lack of protein implies a lack of muscle mass is possibly indicating poor nutrition and malnourishment. Protein is directly related to intracellular water. Therefore, a lack of protein suggests a lack of intracellular water, which in turn suggests poor nutrition. Ideally, your protein content should be within or exceed the average range set out below the reading.

Minerals
Minerals consist of two types, osseous mineral, and non-osseous minerals. The osseous mineral is bone, where non-osseous minerals are those found in all other parts of the body. Mineral mass is closely related to soft lean mass. If you have more lean mass, the weight of bones strength, which in turn increases the bone mineral.

Total Body Water
Displayed in Litres (L). 1L = 1kg

Soft Lean Mass
The sum of Your Total Body Water, Protein and Non-Osseous Minerals (calculated by deducting your Bone Mineral Content from the total Minerals).

Fat-Free Mass
Is your weight minus your Body Fat Mass (how much you would weight if you had no fat on your body)

Weight
The sum of your Total Body Water, Protein, Minerals, and Body Fat Mass.

Muscle Fat Analysis

Weight (kg)
Your overall weight – the only thing you see on the conventional scales

SMM (Skeletal Muscle Mass)
This metric show you how much total skeletal muscle mass you have on your body. The body consists of cardiac muscle, visceral muscle, and skeletal muscle. However skeletal muscle can be most transformed through exercise and diet and as such is displayed separately. This number is a good tracking method for those training for muscle gain.

Body Fat Mass (kg)
Shows how many kilograms of body fat you have. This number is a good tracking method for weight loss.

Calculated Analysis

Body Mass Index (BMI)

Calculated by use of a formula that divides your weight by the square of your height and does not take into account your overall body composition. A highly muscled individual may be classified as overweight when using the BMI formula which can be misleading. Although BMI is popular as a metric, it can be inaccurate in some cases.

Percent Body Fat (PBF)

The percentage of your body fat calculated by the total mass of body fat divided by total body mass.  A good indicator of how lean you are. This metric is useful for those aiming for weight loss, fitness/physique competitions, body recompositions and overall health status.

Description	Women	Men
Athletes	14–20%	6–13%
Fitness	21–24%	14-17%
Average	25–31%	18-24%
Obese	32% and higher	25% and higher

CLICK HERE to see some visual examples

How do Binaural Beats Work?

According to the 2015 literature review, the tones should be at frequencies lower than 1,000 hertz (Hz) for the brain to detect the binaural beat. The binaural beat that a person perceives is the frequency difference between the waves entering the left and right ear. For example, if the left ear registers a tone at 200 Hz and the right ear registers one at 210 Hz, the binaural beat is 10 Hz — the difference between the two frequencies. The review found benefits for memory, attention, stress levels and clarity. Further research is ALWAYS required, but as far as science can tell, Binaural beats actually work!

What Categories of frequencies are there and how do they effect the brain?

Delta pattern: Binaural beats in the delta pattern operate at a frequency of 0.1–4 Hz with links to a dreamless sleep. These frequencies are linked to deep sleep, healing, recovery and rest.

Theta pattern: Binaural beats in the theta pattern range in the frequency of 4–8 Hz. Theta patterns contribute to improved meditation, creativity, and sleep in the rapid eye movement (REM) phase. Theta waves are especially useful for “power naps”

Alpha pattern: Binaural beats in the alpha pattern are at a frequency of 7–14 Hz and may encourage relaxation, learning, flow states and stress reduction.

Beta pattern: Binaural beats in the beta pattern are at a frequency of 14–30 Hz. This frequency range may help promote focussed attention, concentration, problem solving and increased energy

Gamma pattern: This frequency pattern accounts for a range of 30–50 Hz. These frequencies are useful for high level information processing, peak awareness and memory recall

Read More:--> https://www.foundmyphysique.com.au/binaural-beats-101-free-guide/

Your Personal Guide to Creating a Quick and Easy Calorie Deficit

 Move more, eat less!

It’s that simple right? That’s the simple way of looking at it. You just have to burn more energy than you require and you will lose weight, right?

It would be great if it was that simple. It helps to have an understanding of the following simple concepts

The Calorie Deficit

All diets work due to one consistency, a calorie controlled system with planned eating patterns. Meaningful weight loss requires you to expend more energy than you consume. Each person has a set amount of calories they require to maintain their body mass.

When you consume too more calories than you require you are in a positive energy balance

Positive Energy Balance = Weight Gain

When you consume less, you are in a negative energy balance and you will lose weight

Negative Energy Balance = Weight LOSS!

When you spend a long enough time period in a negative energy balance, you will notice the weight loss. This is called a Calorie Deficit because we are consuming fewer calories than we require.

Most people do not take enough control over their eating for a long enough time period to notice a visible change in their appearance, or often they fall off the eating plan.

Daily Consistency

Hitting your nutritional requirement EACH DAY is also very important.

For example: For Jessica to lose weight she must consume around 1300 calories per day and plus 45 minutes of moderate exercise. Jessica’s food choices are bad and she consumes 1200 calories on Monday, 1700 on Tuesday, 1300 on Wednesday, 1800 on Thursday and this continue on throughout the week. At the end of the week Jessica has not been in a large enough calorie deficit and will not notice any results. Those energy-dense snacks and large portion sizes have thrown Jessica’s eating plan out of whack.

If Jessica had tracked and taken control of her eating she could have maintained the 1300 calories and she would have noticed visible weight loss after 2-3 weeks. She needed to keep consistent on a daily basis instead of having ups and downs in her intake.

The Goal: Maintain your calorie deficit until you are satisfied with your weight loss. When you are satisfied with your weight loss, adjusted your eating to a maintenance calorie level, and enjoy being lean.

How to Figure Out How Many Calories You Consuming

Track it! It’s time to up your nutrition game. Time after time the person who “can’t lose weight” or has “metabolism issue” has often never tracked their nutritional intake enough to realize they are constantly eating too much. 

I would recommend using myfitnesspal to track your food intake, it’s simple and allows for you to scan barcodes and re-enter your regular food items with ease. 

Generally, if you have not gained/lost weight during the past 3 months, you can assume that the number of calories you are consuming is your maintenance level. Track your eating for a minimum of 3 consecutive days and average out the calories to get your maintenance number.

I know the idea of tracking your calories can be a bit overwhelming to some, however, it’s very similar to how you need to track your money in / money out when you want to save money. Knowledge is the key. You may be good for 70% of your diet but 30% of the foods you consume are throwing everything out of whack.

How to Figure Out How Many Calories You Are Burning

You guessed it… it’s time to track that too! Track your workout duration and intensity, plus time spend doing a light activity (LISS). You can add it up on a few online tools to get a vague guestimation of the calories burnt. Also, try to train consistently for the same time period and perceived effort on a regular basis. Most basic trainers recommend you to wear a smartwatch or a heart rate monitor and track the energy you burn, but this technology is nowhere near accurate, so don’t bother. There are too many impacting factors when it comes to using heart rate technology, so unless you are doing steady state cardio and the calculations in the device are calibrated to you, it’s not accurate. That being said, tracking steps per day can be useful as a gauge of incidental activity.

Stay Consistent For ATLEAST 3 Weeks

You may notice changes after one week, sometimes after 2 weeks, however, to really get a clear idea of how you are progressing you will need to stay consistent for at least 3 weeks. After 3 weeks you will notice a change in your weight and sometimes even visual changes in your body composition.

Track Your Progress To Make Sure You are Getting Results

“I think it’s working” is a horrible method of tracking. You need numbers and pictures to compare to each other so to see the changes.Take before/after pictures for yourself, a measurement around your stomach and your weight first thing in the morning on an empty stomach/bladder.

Consult An Expert

Coaches, Nutritionists and Dieticians all have specialities, do some research and find one that specialises in what you are trying to achieve. Sometimes we get the best results when we are held accountable.

I hope that helps, feel free to contact me or comment below and ask questions if you are still unsure of what to do

Stay Frosty

Trainer Simon

Find a Personal Trainer Near You - Wollongong, NSW

What Is Personal Training? 

A personal trainer can help set fitness goals, create detailed workout plans or routines and also provide guidance on dieting and nutrition. Personal Trainers also provide motivation to get in the gym, go for a run or get active to get the blood pumping. If you’re looking for someone to help you achieve ambitious weight loss or fitness goals, then one-on-one regular personal training sessions are probably what you need. If you’re looking for something more casual, then group outdoor personal training sessions are a great way to stay in shape and meet new people.

Benefits of Personal Training

GET BETTER RESULTS

Working with a personal trainer is more effective than working out alone when it comes to gains to lean body mass and other fitness variables. Source.

CHANGE YOUR ATTITUDE

Personal Trainers can help change attitudes to physical activity. 78% of people are more likely to increase the amount of physical activity they undertake following a 10-week personal training program compared to beforehand. Source.

SOCIAL INTERACTION

Personal training sessions can be a great way to get outdoors, meet new people and enjoy that endorphin rush! Plus, if you attend regular group personal training sessions, you can help motivate one other and hold each other accountable to their goals.

Personal Training Cost

The price for personal training sessions will vary depending on the session duration, the number of people participating and the qualifications or experience of the trainer. Personal training may also be cheaper if you purchase several sessions at once in a package.

A 60 minute session with a qualified personal trainer is usually between $50 and $100, while group sessions range from $10 to $30 for 45-60 minutes. You can usually save up to 30% if you purchase multiple sessions in a package (5 or more), saving you between $15 and $30 per session.

Be sure to ask your personal trainer what qualifications he or she has, how long the sessions are and what discounts are available for bulk sessions to make sure you’re getting a great deal. Also take into account the costs of equipment or facilities hire that you may or may not be required to pay for.

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https://www.foundmyphysique.com.au/