5 Facts You Need to Know About Your Health

Fact 1: Omega-3 fats are super healthy and essential

In order for your cells to function properly (making proteins, communicating with each other, producing and using energy efficiently, etc.), they need fats.  Omega-3 Polyunsaturated fats have been linked to positive changes in brain health, cognitive function, lowering inflammation, reduced pain, among a plethora of other benefits. 

You may have heard recently that Omega-3 fats are correlated with an increased risk of prostate cancer, but rest assured, that study is pretty awful.  You can read about its’ inherent troubles here, here or here.   If you want a good Fish oil supplement, try these.

Fact 2: High-Intensity training is better for fat loss

If you’ve been to the gym, you’ve seen the “fat-burning-zone” on the treadmills which encourages you to hang out at around 60-70% effort.  This is comfortable, but hardly the most effective.  As little as 4 minutes of High-Intensity-Interval-Training (HIIT) has been shown to have greater benefits for cardiovascular and respiratory endurance, V02 Max, strength, speed, and other markers for fitness. 

If you focus on building muscle by moving heavy weights (free weights, not “squats” on the smith machine) and developing your lungs and heart via high intensity training, you will burn more calories throughout the rest of your day and put your body in a hormonal state that burns fat, supports your immune system, and balances your mood. 

Fact 3:  Squats, Deadlifts, Presses, and Olympic Lifts are awesome.

I’ve said before that if I could only do one exercise, it would be the squat.  It works your body’s prime movers of the hips and legs, while requiring stabilization through your core and flexibility and isometric strength in your upper body.  The Deadlift and the Overhead Press also require much stabilization, balance, and strength.   These movements target multiple muscles groups simultaneously, leading to a better workout in less time.

The Olympic Lifts, the Clean & Jerk and the Snatch, will develop speed, power, coordination, agility, stamina, balance, and strength.  They are not easy to do, and in many cases required a coach to learn, but once you’ve got the technique down, you would be hard pressed to find a better workout. 

Fact 4: Whole Foods Matter

What has become pretty clear is that while low carb and high protein diets have their place, the macronutrient makeup of your diet is not very important in the long run.  There appears to be a lot of wiggle room in what percentage of your calories come from protein, carbs, and fats, respectively.  What DOES matter is where those calories come from. 

If you want to be healthy, the majority of your calories (80% or so, averaged over a week or a month) need to come from whole foods.  Not “Whole Foods” the retail supermarket, but whole foods as in vegetables, chicken, beef, eggs, fruits, etc.  There is a big difference between food and ‘manufactured food-like substances.’

If that’s confusing, check out 4 Ways to Not Eat “Not Food.”

Fact 5: Abs Aren’t Made With Crunches

I hate to break it to you, but those crunches are not what you need to get a flat stomach or rippling abs.  You need to do squats, deadlifts, lunges, overhead squats, pullups, Olympic lifts, and other weight bearing exercises that require stabilization of your midline.  250 crunches and an hour one treadmill won’t cut it.

Lowering your body fat percentage is a combination of burning fat and building muscle, and most people spend too little time on the latter. Focus on building muscle with the lifts mentioned above and eat whole foods and the fat will leave.

Fat is uncomfortable with performance.  Focus on performing better and your fat will be embarrassed and get out, revealing those abs you made with your overhead squats


About The Author

My name is Graham Lutz, and I am the Owner and Head Trainer at Formula CrossFit in the heart of Peachtree Corners, GA.  I have been married to my beautiful wife, Heather, for 8 years and we have our 4th child on the way!  My interest in fitness and nutrition began with the birth of my first son and the realization that if I didn’t change, I wouldn’t see him graduate college.  Years of intense research and practice later, my life’s work consists of helping others learn their body and the science and mechanics behind getting in the best shape possible.