Focus on the 3 F’s
Forget about the noise to simplify fitness and nutrition
It’s been a few months since the last edition where I pointed to the correlation between my ambition to write this newsletter outside and the record rainfall that South East Queensland was experiencing.
Substantial empirical evidence showed that the Hinze dam had increased since I first made that statement. But that no longer became funny when the massive rains caused floods in the region a few weeks later, roughly when the pen was laid down.
While I’d love to say I stopped writing to aid public safety, the reality is I just got lazy. It was a busy time - I got married and spent some time away - but when the writing streak was broken, it took a long time to get going again. But I am back and looking forward to getting into the weekly routine.
The subscriber list has grown significantly since the last edition, which is nice, although I’m not sure it is the best endorsement for my writing.
To simplify my content planning and onboard the new readers, I’ve decided to go back to basics and run through the essential fitness and nutrition concepts that underpin my approach to body recomposition.
For those of you who have been around for a while, there might be seeing topics you’ve already read about in this newsletter or via the website. However, having these presented in a logical sequence might be beneficial, and I like to think I get better at explaining things over time.
I’ll keep the articles succinct, which hasn’t been a strong suit of mine. I want this to be an email you can read in 5-minutes or less while still learning something or consolidating your thoughts.
Once we are a few weeks in, I’d love to know your thoughts on whether I’m achieving this goal or not (especially if not).
I’ve got content lined up until February, so let’s practice being succinct and get started.
The 3 F’s - food, fluid and fitness
The balance of energy intake and energy expenditure is what determines body composition. If more energy goes into the body than out, it will be stored for later use. If less energy goes into the body than out, then the body relies on stored energy to fuel the difference.
The currency of these savings in the body is fat. All of the nutrients we consume can eventually be stored in body fat, and body fat has the potential to fuel activity.
Protein provides the structural component of cells and is important for signalling within the body. Excess is converted and stored in body fat.
Carbohydrates are used for energy and have a limited storage capacity as glycogen. Excess is converted and stored in body fat.
Fat is used for energy and structural roles in the body. Excess is converted and stored in body fat.
Energy expenditure comprises four components: basal metabolism, thermic effect of food, non-exercise activity and exercise activity.
Basal metabolic rate (BMR) is the baseline energy expenditure. It’s the energy you would burn if you lay in bed all day without moving or eating. It’s a large part of energy expenditure (40-60%), but it’s steady day-to-day, and we can’t do much to change it.
Thermic effect of food (TEF) is the energy expended processing the food we eat. It takes effort to chew, push food through the digestive tract and process it until it’s usable to enter the bloodstream. TEF is a small part (5%) of typical energy expenditure.
TEF can be increased by eating more food, as more work is required to process it. However, this is not a good strategy to manage energy balance because more food means greater energy intake.
Non-exercise activity thermogenesis (NEAT) is the physical activity we do as part of our daily routine. This can include walking around the office, typing and blinking. Increasing NEAT is a good way to increase energy expenditure.
The only downside to increasing NEAT is we are often constrained by our environments and the intensity that can be achieved. It’s hard to walk more when your work requires you to be in a certain location and collaborate with others who might not share your desire to increase NEAT.
Exercise activity thermogenesis (EAT) is the energy expenditure from exercise-specific physical activity. This can be running, cycling, lifting weights, aerobics or jousting - whatever your exercise regime includes.
EAT is often higher intensity compared to NEAT which allows greater energy expenditure over shorter periods. It often includes training that improves strength, fitness and mobility to maintain functional capabilities.
The 3 F’s - food, fluid and fitness, are the components of energy expenditure we can manipulate. If we want to develop a strategy to change body composition by managing energy balance, these are the three areas to focus on.
The third F, fitness, should probably be called ‘physical activity’ to encompass NEAT. However, the 3 F’s is a lot easier to remember.
We can use the 3 F’s to assess what’s working in your current regime. Body composition results generally depend on how many of the three you’ve got controlled.
0 of 3 - body composition is going the wrong way.
1 of 3 - body composition is steady.
2 of 3 - body composition is progressing.
3 of 3 - body composition is progressing quickly.
The 3 F’s aren’t created equally. If your food intake is consistently excessive, but you’re exercising often and drinking well, it’s unlikely that progress will be made. However, assessing how many of the F’s are doing well can be a good progress tool and inform strategy.
If you want to take stock of the 3 F’s, you must get some data. I highly recommend tracking your food and fluid intake alongside physical activity for seven days to give you a snapshot of your current routine.
Once you have the data, give yourself a rating in each area and consider ways to improve them. Keep in mind that you don’t have to do it all at once - 2 of 3 under control and you’re making progress with your body composition.
In the long run, something that is adhereable and delivers consistent results is much better than unsustainable and rapid results. And since you’ve got your body for life, the long run is important!
Q&A
I’ll be answering a question each week (that we get them).
If there is anything fitness and nutrition related that you are trying to get your head around, post it below or reply to this email and it will go straight to my inbox.
All questions are posted without names unless you specify otherwise.