Melbourne Boot Camp

There are many myths surrounding what you should and shouldn’t eat.

One of the most common myths is that fat makes you fat.

Although there’s an element of truth to this myth – it is easier for the body to turn excess fat into body fat – including fat in your diet is not the sole cause of extra body fat.

Because the body require healthy fats to function properly, restricting your fat intake too much can cause health problems. And, if you find yourself carrying a little too much body fat, chances are you’re not eating too much fat but too many calories altogether.

Total calories verses type of energy source
It’s commonly believed that excess body fat is caused by eating too much fat. While this is partly true, the amount of calories you eat throughout the day is more likely to be the reason for additional body fat.

It’s a simple equation of energy intake versus expenditure. Any surplus energy will be stored whether it’s fat, carbohydrate or protein.

Each of us requires a certain number of calories a day in order to maintain our weight. Eat more calories than you need and you’ll start to gain weight.

Although some people argue that the source of these excess calories is to blame for additional body fat, at the end of the day, your body simply stores excess calories as body fat, regardless of whether they are eaten as fat, carbohydrate or protein.

Your body likes to do things as efficiently as possible. One of the reasons the ‘fat into fat’ myth is popular is that it’s much easier to convert fat to body fat.  Storing fat as body fat, carbohydrate as glycogen, and protein as muscle is much easier on your body than converting carbohydrate or protein to body fat.

That’s not to say your body won’t convert carbohydrate or protein to fat (especially if there is an excess of either in your diet). It just requires more effort to do so.

Excess carbohydrates and protein can be turned into fat
Along with the ‘fat makes you fat’ myth, another common belief is that too many carbohydrates (especially late at night) will be turned into fat.

Once again, there’s some truth to this. Excessive amounts of carbohydrates can be converted to fat. However, the process of converting either protein or carbohydrate into fat requires a lot more effort.

For example, to turn excess carbohydrate into fat, you’ll have to eat 500g more than you actually need.

Generally, it’s much easier to store carbohydrates as glycogen in your muscles. But if you eat too much you will definitely find yourself gaining weight in body fat.

Although it’s easy to blame this weight gain on too much fat or carbohydrates, we should remember that too much of any energy source will equal an increase in daily calories and, in turn, weight.

Written by Andrew Talati

A recent article by UK camping and caravan-ing website (www.campingandcaravanning.co.uk) claims campers are much happier than non-campers.

Not just a promotional exercise, the article raises some good points about the lifestyle differences between campers and non-campers. If it’s true that campers are happier (93% of campers say they are, according to the article), perhaps it’s time for all of us to get back in touch with nature and go camping for our next holiday.

Benefits of Camping
Far too many of us feel the pressure and stress of long work hours and understand the effects this can have on our health. Unfortunately, in this day and age, long work hours, poor diet and lack of exercise all seem to go hand in hand. And most of us are pretty miserable as a result.

Taking time off and getting away from the pressures of everyday life has its benefits. A survey conducted by the website found that campers tend to be more satisfied, optimistic, happier and energised while non-campers tended to be more stressed, bored, frustrated and lonely.

Enjoying Nature
One of the biggest benefits of camping is the opportunity to get back in touch with nature.

The fresh air,  peace and quiet (or the noise of wildlife as opposed to traffic!), time away from the office… these are all wonderful reasons to go camping.

People have turned to nature for centuries as a much needed getaway.  Nature has a wonderful  ability to calm and restore mind and body. Many campers say camping creates happy memories, allowing them to recharge their batteries, appreciate nature and expand their horizons, as well as provide fun for the family.

Exercising in the Great Outdoors
When it comes to camping, the opportunity to enjoy some outdoor exercise is a big plus.

In addition, to promoting family togetherness, rest and relaxation, helping children learn, social interaction and creating memories and family traditions, camping opens up a world of exercise possibilities.

You can get some good old-fashioned exercise from hiking through the bush to rock climbing, gathering fire wood to swimming, or wading in a creek. And, unlike working out in the gym, it won’t even feel like you’re exercising!

It seems that campers may be onto something. Camping’s many benefits – from  exercise to relaxation – make it worth packing up the tent and heading bush.

But camping’s benefits don’t come from a once a year trip. To really experience these benefits, try getting away as often as you can – your mind and body will be much happier for it!

There’s nothing quite like it to chill out, relax and remove all of the noise and distractions in our lives.

Written by Andrew Talati

While the City of Yarra’s wetland project is suffering from a lack of significant rains, at least one dog is enjoying the cooling effects of the water channel that feeds the wetlands.

The wetlands project was completed this year after 12 months of construction to harvest storm water that flowed under Edinburgh Gardens.

The main aim is to provide 50% of the parks watering requirements.

Written by Andrew Talati

While doing my regular Friday morning recovery bunch ride, I spoke with a 13-year-old who was riding with his father’s friend.

We enjoyed a great chat as we rode along Beach Road enjoying the bay views. It was perfect riding conditions with a slight breeze to balance off any heat generated from exercising.

Well, the 13-year-old was quite amazing. He personified what our children and teenagers should be doing, that is, exercising and eating a balanced diet.

While most of his friends were still in bed, he was up at 4:40 AM getting ready for his morning 30km ride. Interestingly, he told me that most of his friends don’t exercise at all but spend their time playing PS2 late into the night followed by a late sleep-in the next morning.

I asked him whether he spent much time on the Internet or playing video games. He wasn’t that interested even though he got a game console for Christmas a few years ago.

But the most amazing thing he told me was that his parents don’t cycle. His inspiration to ride came from  older brothers who also raced bicycles. From the tender age of 4 he started competing in racing on small tracks especially designed for kids looking for fun rather than the usual full-blown competitive bike racing experienced by his older siblings.

For 5 years he did a lot of mountain biking and BMX. He recently made the transition to a road bike and now rides 3 -4 times a day. His parents are perfect role models – his father regularly goes to Queen Victoria Market to by fruit and vegetables so there’s always a plentiful supply of fresh produce at home.

Most impressive is that he prepares his own lunch every day – a sandwich and a few pieces of fruit. When I asked what his friends had for lunch it was usually take away food from the Tuck Shop – hot dogs or hamburgers with morning tea/recess usually consisting of, in his words, “sugary roll ups.”

Unfortunately, when I asked him about the exercise habits of his fellow school friends, their greatest activity seems to be playing video games. While some kids try to balance their gaming addiction with swimming, the overall consensus was that most did little or no exercise while consuming the types of food that predispose them to health risks later in life.

The 13-year-old also commented that chocolate and similar types of food were “treats” and so should be consumed infrequently. A great lesson, whether it’s children or adults, is that we need to consume these treats on the odd occasion rather than every day.

This 13-year-old also claimed the benefits of getting involved in a regular exercise regime was that he had plenty of energy in the morning and overall felt a lot better than sitting around doing nothing.

While this level of activity and intensity is at the other end of the exercise spectrum for a young teenager, it does give some great insight into the types of positive behaviors missing in our children’s lives in general.

They don’t necessarily have to go out and race bicycles. Just riding around the local park, kicking a football or playing chasey with their friends keeps them active and provides an alternative focus to eyeballing a computer screen.

Written by Andrew Talati

A recent publicity exercise gave birth to an unusual new sport – neon night surfing.

While many surfers try their hand at surfing under the moonlight, this takes the idea to a whole new level.

To welcome Summer, the event took place at Sydney’s famous Bondi Beach with a dawn patrol of 17 surfers at 5.00am.

Specially designed wetsuits similar  to rashy vests featured battery packs that powered neon tubes called “Fibre Flares,” which use a  similar technology to bicycle lights.

With a bit of luck, someone may commercialise these neon wetsuits and create a brand new surfing genre.

Written by Andrew Talati