Enforcing the “follow on”” from the previous 2 posts in relation to exercise intensity, and more so the pit falls of blasting too hard too soon, today, we focus on the challenge of reaching your ideal weight for endurance events.
More specifically we focus on the influence of lifestyle stress and the follow on of <a href="http://balancehealthprograms.com.au/wp-content/uploads/burn-out.jpg"><img class="alignright wp-image-2679 " src="http://balancehealthprograms.com.au/wp-content/uploads/burn-out-300x212.jpg" alt="burn out" width="219" height="155" /></a>sub-conscious food choices (namely; performance limiting choices). I’ll get to this point about half way through the post.

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<blockquote><span style="color: #008080;">Client Nick Williamson is soon to tackle his 3rd ½ Marathon (21.1kms – Sydney Running Festival). Desperate to record a personal best time (sub 90 minutes), Nick (39 years) has prepared as well as his lifestyle will allow.</span></blockquote>
Apart from training smartly with a periodised patient build up of volume and intensity, throwing in some technique specific sessions, Nick has also addressed his power/weight ratio.

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8 Weeks ago Nick weighed 94.3kg (@ 6’00”).

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Assessing Nick, I deemed is most ideal weight (based on fat% vs lean muscle mass/bone, body fluid) to run the ½ marathon was close to 89 kgs.

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Now the math of power/weight would seem simple enough. The more weight you carry, <a href="http://balancehealthprograms.com.au/wp-content/uploads/collll.jpg"><img class="alignright wp-image-2677 " src="http://balancehealthprograms.com.au/wp-content/uploads/collll-300x225.jpg" alt="collll" width="207" height="155" /></a>the harder your engine (output) must work. And this is true, particularly the longer and hotter the event, and of course if you’re challenged with gravity (ascents). The heavier you weigh the harder your brain must work to get the job done.
But to test and prove this theory, so ever simply, I had Nick run on a treadmill at 12kph for 20 minutes. His average heart rate was 151 bpm, and on completion his blood pressure was 185/91 (his elevated Systolic reading is normal when exercising). His blood glucose was 5.5mmol/L and his perceived rate of exertion was 6.5/10 (10 representing and all out blow up).

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The next day we repeated same protocol only I had him wear a 5kg weight vest. On completion of his 20mins @ 12kph, his HR Av was 158, his BP was 196/92, his BG was 6.7 and his perceived rate was 7.5/10.

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<blockquote><span style="color: #008080;">Of most interest from this additional (5kgs) of stress was the increase in blood glucose (blood sugar) – from 5.5 to 6.7mmol/L. The influence of the additional stress (5kgs) produced a change in fuel source – from fat to sugar. Well, more correctly to using (requiring) more sugar to fuel his desired output.</span></blockquote>
Nick knows his best approach to dropping 5kgs in stored (unnecessary) body fat is to <a href="http://balancehealthprograms.com.au/wp-content/uploads/isulin.png"><img class="alignright wp-image-2680 size-medium" src="http://balancehealthprograms.com.au/wp-content/uploads/isulin-300x168.png" alt="isulin" width="300" height="168" /></a>balance (reduce) insulin. He also knows that high impact (high GI) carbohydrates will produce the greatest insulin spike.

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He clearly understands the metabolic (negative) effect of carbs (excessive sugars), but, also concedes he couldn’t resist a late evening sugar hit (post dinner) preceding our second testing session. For some reason, all self-discipline (or control) went out the door, falling to his all –powerful bio-chemical drive of “give me something sweet NOW”.

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OK, now we get to Nick’s biggest hurdle when it comes to dropping that 5kgs of fat.
While he’s aware of it, Nick finds himself challenged regularly with lifestyle stress. I guess <a href="http://balancehealthprograms.com.au/wp-content/uploads/burn-oo.jpg"><img class="alignright wp-image-2678 " src="http://balancehealthprograms.com.au/wp-content/uploads/burn-oo-300x168.jpg" alt="burn oo" width="241" height="135" /></a>it’s a collective of work, family, financial, and will this finally be the year the Sharks win!

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<h5><span style="color: #008080;"><strong>The point is, for most people, certainly Nick, unbalanced lifestyle stress = increase in the hormone cortisol – think fight or flight response). Cortisol (most often) = sugar (glucose) release = increase in insulin = brain signalling to refill the limited sugar tank = make me feel good NOW (bio-chemical over-drive) = sweeter quick fix options = further insulin spikes = liver storing blood sugar in the form of fat = additional and unnecessary weight.</strong> </span></h5>
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Or something like that!
So he can train smartly, avoiding unnecessary training stress (eg blasting too hard too soon), he can also balance insulin with main meals (prefect balance of fat/pro/cho), but if he can’t get a better grip of lifestyle stress (cortisol +), he’ll continue to be challenged <a href="http://balancehealthprograms.com.au/wp-content/uploads/streee.jpg"><img class="alignright wp-image-2676 " src="http://balancehealthprograms.com.au/wp-content/uploads/streee.jpg" alt="streee" width="205" height="153" /></a>metabolically – eg fail to tap into that 5kg of fuel – in the form of stored body fat.
<blockquote><span style="color: #008080;">NOTE – I am aware that lifestyle stress can also result in significant weight loss! However, studies suggest for 85% of the population Nick’s experience is the case. </span></blockquote>
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<span style="color: #000000;">While we’ll save his approach to managing lifestyle stress for another post, one thing we did focus on was his Sunday evening clean up.</span>

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It’s reported 81% of (pre-mature) heart attacks happen on a Monday! It’s thought the link between the sudden impact of work stress + the classic weekend of (somewhat) sub-optimal food choices, causes an increases collective stress – often overwhelming for those with potentially threatening cardio-vascular/ pulmonary systems.

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He formed the habit of being absolute about his Sunday meal. It featured low-gut irritant, <a href="http://balancehealthprograms.com.au/wp-content/uploads/streeeeee.jpg"><img class="alignright wp-image-2675 " src="http://balancehealthprograms.com.au/wp-content/uploads/streeeeee.jpg" alt="streeeeee" width="127" height="170" /></a>easily digested foods. This also made for a solid pre-work week sleep.

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He improved his management of lifestyle stress – which lead to a collective improvement in all his his stats - which I believe – lead Nick to dropping 4.7kgs of fat. Given this change in physicality has reflected a general improvement in his overall health, I’m happy enough to predict he’ll smash the 90 minute barrier in 2 weeks time.

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Good luck Nick – enjoy the day.<a href="http://balancehealthprograms.com.au/wp-content/uploads/ghhvhvhv.jpg"><img class="alignright wp-image-2674 size-medium" src="http://balancehealthprograms.com.au/wp-content/uploads/ghhvhvhv-300x201.jpg" alt="ghhvhvhv" width="300" height="201" /></a>

BP