On Tuesday 1st of January Channel 5 (or is it called 5 now?) screened a programme which has cause much discussion over the last week. Entitled ‘50 Shocking Facts about Diet and Exercise’, I have heard lots of different opinions from our 1:1 and Group Personal Training Clients at our clubs at Macclesfield, varying from “It was brilliant – it’s all true” to “Absolute rubbish”.
I did not see the programme myself as I don’t watch TV. I considered watching it On Demand to review, but have decided to take a slightly different approach.
One of my clients, Martin, has very kindly written up the points made. In this article, I will give my opinion on the core message / statement / fact of each of the 50 points.
The general impression I have got of the programme from my peers, who’s opinion I trust, is that most of the central points were valid, but often exaggerated or sensationalised excessively. Often to the point where the wrong message was given.
So, below, is each point covered, with my opinions on each and references where necessary.
The article is my / our opinion on the central points raised, not a review of the programme. If you feel that any part of this miss-represents the programme, please remember it is just a number of points raised / inspired by the programme.
If you disagree on any points or have any questions or comment, please feel free to comment in our free facebook group at www.facebook.com/groups/360761254014069
50 – There are bugs in all food
True.
There are bugs absolutely everywhere. In every part of your body. All over your face. On your tongue.
Some bugs are harmless. Some harmful.
To be safe, we recommend getting your food as fresh and natural as possible, and, of course, washing it when necessary.
49 – Low back pain/disc prolapse, can be caused by bending forward (e.g. sit-ups)
True.
Doesn’t mean we shouldn’t bend forward though.
We’re not a massive fan of sit ups and similar exercises at RISE. They can be used as part of a balanced programme, but most people do too much abdominal isolation work and not enough core stability work and functional exercises.
Also, if you have a weak back, rather than avoid bending it, we would recommend that you have these problems addressed as much as possible by seeing a Corrective Exercise Specialist who can give you appropriate exercises, loads, repetitions, etc to improve the situation.
48 – Bread – fat, preservatives & salt content
True.
To my mind all bread is rubbish. Some is less rubbish then other, but I personally wouldn’t consider eating it or feeding it to my children. I haven’t eaten bread (as in sliced, loaf type bread) for nearly a decade.
Some bread is particularly bad and can contain all sorts of rubbish.
If you must eat bread, again go for as fresh and unprocceseed as possible – ie: your local baker, not a supermarket. Wholegrain is marginally better then white, but still not good – see www.charlespoliquin.com/Lifestyle/Nutrition/119/Urban_Legend_The_Whole_Grain_Myth.aspx
47 – Dirty gyms
True.
Many gyms are filthy.
Lots aren’t though.
Don’t avoid gyms, just find a clean one.
46 – Potassium levels in bananas can kill you if you eat more than 12 per day
Variable evidence.
But who eats 12 bannanas a day?
Doesn’t mean 1 or 2 isn’t good for you.
On a side point – a banana for breakfast is terrible if you want to lose weight. It is approximately 92% carbs, 4 fat and 4% protein. A much more even split of fats:protein:carbs would be considerably better. Although we would never recommend skipping breakfast, no breakfast would deifntiely be better than a banana.
45 – Joggers nipple caused by jogging
True.
Doesn’t mean don’t jog. Just get a better training top or put Vaseline on your nipples.
44 – 1 in 5 coffee cups contain virus
Possibly true.
To be safe, by ground, organic coffee. If you can only afford to go organic on two things, make it coffee and butter. It will cost a handful of extra pounds per year.
43 – Bottled still water is filtered tap water / all water is the same
Well, yes. All water is just two molecules of hydrogen and one oxygen.
It’s what else is in it that makes the difference.
If the filter has removed some of the rubbish often in our water (such as the highest levels of tap water oestrogen in the WHOLE WORLD that we have it the UK – www.charlespoliquin.com/Lifestyle/StayHealthy/393/Is_Estrogen_Dominance_Making_You_Fat?_.aspx) that is a good thing.
If in doubt get yourself a good filter (not a Britta one). Same as anything, the more you spend the better it will be.
42 – 3 mins of High Intensity Interval Training a week may be enough to keep you fit
Depends on your definition of fit.
I would much rather you did 3 minutes of high HIIT (and I mean HIGH) once a week, then three lots of 30-60 minutes low intensity cardio on a bike or treadmill.
However, 3 lot of 30-45 minutes of HIIT would be miles better still.
41 – You can get injuries through incorrect massage
True.
Make sure you check references, qualifications and experience for any masseuse (and anyone that has anything to do with your body and health) that you use.
40 – Skimmed milk contains Titanium Dioxide (as does white paint)
True (see https://en.wikipedia.org/wiki/Titanium_dioxide).
It doesn’t necessarily mean it’s bad for you though. We’d never recommend skimmed milk though, if you must have diary go full fat (preferably organic). It’s not much fat and they are ‘good fats’.
39 – Extreme pain when exercising is no good for you
Yes.
Doesn’t mean ‘good pain’ isn’t though.
Low intensity exercise won’t do much for you.
Whilst we don’t look for pain, you do need to be able to feel something happening for something to happen.
38 – Skipping breakfast can make you fatter
True.
Long periods of not eating can cause increases in Cortisol levels and affect Insulin sensitivity which can cause increased fat storage – download our free ebook at myrise.co.uk/members/wp-content/uploads/2012/08/5-secret-ways-to-lose-belly-fat.pdf
37 – Laxatives are not a good weight-loss strategy
Of course it isn’t.
If anyone tells you it is, don’t ever talk to them again.
You will lose ‘weight’ initially, but not body fat – especially not long term.
36 – Some Personal Trainers also work in adult entertainment
I don’t know of any but I’m sure it’s true.
I’m sure some bricklayers and postmen do too.
Is it a higher proportion then in other industries? Possibly. After all they are both industries where being in, at least, reasonable shape, is beneficial.
You could also phrase it as ‘Some people in the adult entertainment industry also work as Personal Trainers).
35 – A lot of marketed healthy cereals/cereal bars have very high sugar content
Definitely.
I personally avoid all cereals and cereals bars and, again, wouldn’t give them to my children.
If in doubt, check the nutrional label.
34 – Exercise can lead to “Jock itch”
Yes.
Wear better pants.
33 – Not all vitamins / supplements bought over counter are necessarily good or safe for you
True.
Same as anything in life, the more you pay the better quality you get.
Hence why we primarily stock Poliquin supplements.
Again, though, is doesn’t mean many supplements aren’t good quality and wouldn’t be beneficial for you.
If in doubt about what you could / should be taking, ask someone who knows what they are talking about for adice. This doesn’t mean the person who works behind the counter at Holland & Barrat. A trainer with a high level qualification in nutrition and supplementation would be our recommendation.
In our opinions, if you are trying to lose weight and you are not taking a multi-vitamin (myrise.co.uk/members/protocol-muli-vit), fish oil (myrise.co.uk/members/protocol-fish-oil), magnesium (myrise.co.uk/members/protocol-magnesium) and zinc (myrise.co.uk/members/protocol-zinc), you will be massively limiting your progress.
32 – Modern fashion trainers can cause running injuries
Yes.
Fashion trainers aren’t made for running.
Get proper running trainers.
If you have any foot, ankle or leg problems (collapsing arch, flat feet) we would recommend seeing a corrective exercise specialist to address the problem before your run, rather than using a trainer designed to ‘mask’ the issue.
31 – Moderate alcohol consumption is no more dangerous than not drinking and may have benefits
Yes.
Don’t think this one has any controversy to it does it?
A glass or two of good quality (preferably Sicilian) red wine a day has been shown repeatedly to have health benefits.
Beer, etc however has never been shown to be good for you.
Ever!
30 – “Bigorexia” – addiction to muscling up can seriously damage you
Sure.
I have met plenty of people with mental problems of varying degrees who feel that becoming ‘massive’ will help. They are often willing to do things that can be bad for the body to gain that extra size (steroids, growth hormone, extreme diets, etc).
It doesn’t mean the training made them this way though, nor that regular exercise is likely to induce any sort of mental problems in anyone else.
29 – Diet drinks make you fatter
Yes.
The body can produce insulin in nearly the same quantities as for ‘full fat’ versions of drinks.
Much research also shows consuming diet soft drinks can make you hungrier so you consume more elsewhere.
Avoid ALL diet soft drinks if in doubt!
Watch out for a full article on this soon.
28 – Gyms are nothing to do with health but everything to do with sex
I’d dispute this one.
People have various reasons for joining gyms. Meeting the opposite (or same) sex and / or looking good for them is one for many people, but I would dispute it was the main or only one.
If someone does join to meet the opposite sex, is that a problem? People join all sorts of clubs and societies to meet others.
If they join to look better for the opposite / same sex, I’d say that’s completely understandable. Although it’s not my mine driver, I do appreciate the benefits my regular exercise gives me in terms of looking good for my girlfriend. Most clients I have trained have expressed similar thoughts.
27 – Treating yourself after exercise can make you fatter
Definitely.
Many people who do lots of lots of low intensity cardio burn far less calories then they think. The machine may tell them they have burnt 200, but they would’ve burnt, let’s say 100, just by being alive. So they’ve really burnt 100 (net calorie burn).
If they then go an treat themselves to something of more the 100 (or whatever the number) calories, then they will be down on the deal.
Also (And often more importantly) the ‘treat’ is likely to be rubbish that will have a negative hormonal effect.
26 – Running long distances may give you diarrhoea
Yes.
Keep hydrated (but not over hydrated) and eat well and you should be ok though.
25 – Aspartame & other artificial sweeteners are neurotoxic and carcinogenic – made by same company that made Agent Orange & pesticides
The jury is still out on this one. There is no general consensus of opinion and, as far as I can see, no definite proof either way.
The fact that things that go into food (including chemicals) are made by the same companies that have / do make other bad things, isn’t necessarily a problem.
However, the consensus does seem to be moving in the direction of these chemicals / substances being bad for you. And many people, who’s opinion(s) I / we highly respect, are convinced of their negative impact on health.
With that in mind, I feel safe recommending that people avoid such things – if there is no suggestion something is in anyway good for you, and it looks like it might be bad, that’s enough reason for me to keep it out of my own body and my children’s bodies.
See www.charlespoliquin.com/Blog/tabid/130/EntryId/383/Tip-86-Avoid-Aspartame.aspx for more.
24 – Lifting weights that are too heavy for you may injure/harm you
True.
Doesn’t mean lifting weights that are challenging, but doable, isn’t good for you. It’s the definition of what is too heavy that causes confusion here.
If you can manage a weight for you target number of reps, with good form, I would suggest it isn’t too heavy.
If in doubt, see a qualified and experienced strength and conditioning coach.
23 – Butter is better for you than margarine/low-fat spreads due to trans-fats
Yes. Definitely.
Keep away from margarines and spreads.
Butter had been shown to have health benefits.
Spreads generally are developed jut to reduced fat content.
Not all fats are bad. Those in butter are good, in the right doses.
See www.charlespoliquin.com/Blog/tabid/130/EntryId/307/Six-very-healthy-things-you-should-know-about-butter.aspx for more.
22 – Diet pills are not good for you
100% correct. They can often block fat absorption. Many contain actually amphetamines.
They may provide a short term benefit in some cases, but, from our experience, always lead to long term extra weight gain.
21 – Healthy Option meals are such small portions you are still hungry. And removing fat reduces taste so add in sugars, flavourings colours etc.
Yes.
‘Healthy options’ are often much less healthy then the version of what they are designed to replace.
If in doubt, check who buys the most ‘healthy options’ when you are next in the supermarket. It’s often the most overweight.
20 – Lifting weights that are too heavy for you may injure/harm you
Seems to be the same as point 24 – see that
19 – Fat is good for you
Some fats are good for you. Some bad. A bit of an over-simplification, but a more accurate over-simplification then “all fat is bad”.
Eating too little fat can affect your absorption of many vitamins (A/E/D/K).
Omega 3 fats are shown to be good for heart.
Some fats are essential for basic functions within the body – cellular development and communication, an effective nervous system, etc.
The programme apparently said all saturated fats are bad for you. Most new research suggests that the impact of saturated fat is, at the very least, less than previously thought. However the jury’s still out on this one.
Trans fats and hydrogenated fats are universally accepted as being by far the worst so avoid these at all costs. If you stick to fresh, natural, unprocessed food you will be safe on this.
We generally recommend approximately 33% of your energy comes from fats, 33% from protein and 33% from carbs – a balanced diet!
18 – There are thousands of non-registered trainers working. 50% of trainers are not on the Register of Exercise Professionals.
Yes.
There are many unqualified people calling themselves Personal Trainers. If in doubt ask to see a copy of a Register of Exercise Professionals (REPs) accredited qualification at the very least.
However they need not actually be an actual member of REPs. I am not. I know I completed my entry level course that is recognised by REPs 10 years ago. I don’t feel the need to pay REPs every year to confirm that is still the case.
However, having that REPs recognised Level 3 qualification isn’t an assurance of quality. The course is not easy, but isn’t exactly brain surgery either. A good trainer will have continued to add additional qualifications and experience in since completing their Level 3.
The average Personal Trainer is useless. We see them on a regular basis. 10,000 new PTs qualify each year and only 2,000 are still in the industry a year later.
When choosing a trainer look for a Level 3 recognised qualification plus a demonstratabe track record of helping people achieve the result you are looking for. Ask them questions about the process they will take you through and what they will put in place to ensure your success.
17 – Household effluent waste in turned into fertilisers and used in food production
Sometimes.
Bear in mind that the water from household effluent waste eventually reappears in your tap.
I don’t see fertilisers being made this way being a problem.
I was bought up on a farm. Cow muck is used a regular basis to fertilise the fields.
The health related implications of fertilisers in general is still very much up in the air. Feel free to avoid food that has had them used on it. However, I wouldn’t worry about effluent waste being in the equation.
16 – Some people die running long distance races. Heart attack. Dehydration. Drinking too much replacement fluid may diminish electrolytes and make your brain swell up!
All true.
However people die crossing the road and sitting in chairs.
Again, it doesn’t mean that running a few miles will kill you.
Those that have died in these races are at the very extreme of their ability and of the sport in general. Ultra-marathons are only attempted by a tiny fraction of a percentage of the world’s population.
Same with all exercise – challenge yourself, and push your limits, but don’t break them.
15 – Fruit and veg today has a fraction of the nutritional value as in the past
Yes.
Some don’t agree with this, but the information we have seen is sufficient to make us convinced this is the case. We appreciate it is difficult to prove as records from the past may not be as accurate as those obtained with modern measuring and recording systems.
It is very difficult, and often impossible, to get the optimal amount (not just RDA) of many vitamins and minerals from food alone.
See our article at myrise.co.uk/members/do-we-need-supplements for more details.
14 – Ladies who exercise too much may suffer infertility problems (body fat too low, estrogen levels too low). Excessive exercise/low nutrition when pregnant may harm the baby.
Yes.
Again this comes down to the definition of ‘too much’ though.
A woman with 5% body fat will probably have many associated health problems.
A woman with 16% body fat will look awesome and be considerably more healthy (on average) then someone at 25-35%.
13 – Sports drinks are marketing ploy to sell us sugary water. Tentative evidence of some benefit for exercise of 90/120min or longer.
Agreed. For most people a sports drink will have the opposite effect to what the user would like.
It will just add extra calories into the system and raise insulin levels, making releasing body fat much more difficult.
12 – Too much fruit or veg can be bad for you
Again down to the definition of ‘too much’.
As with pretty much anything, too little is bad, the right amount is good and too much is bad.
Don’t have too much OR too little – have the right amount.
We’d say an absolute MINIMUM of 5 a day (of real fruit and veg, not baked beans, tomatoe sauce, anything from McDonald’s, etc) but shoot for 10.
11 – Muscle tears can be very painful. And can happen especially during aerobics. Doing 4 dynamic stretches before exercise reduces potential tears.
Yes. I’ve never had a muscle tear, but I know people who have and it is, apparently, absolutely excruciating.
A workout specific warm up with some dynamic movements and corrective exercise (where applicable) will vastly reduce risk on injury.
10 – Salad leaves washed in solution with chlorine concentration 20 times that of a swimming pool, which is a neurotoxin
In some cases, maybe.
Most research suggests lower concentrations on average. And that it isn’t necessarily a bad thing.
Again, eat fresh, preferably organic salad (and veg and fruit) and you should be ok.
9 – For most people a 6-pack is unobtainable. Sit-ups alone won’t do it. Need low body fat (10% ish). Need to reduce sugar intake, causes insulin spikes and fat storage at abs. Also controlled by genetics.
I’d say for most people a six-pack is difficult to get, but not impossible.
The key is absolutely getting sufficiently low body fat – at least 10% for men and 16% for women.
And one of the key changes we would recommend to lose body fat is reducing sugar. To as close to zero as possible. There are no health benefits to consuming sugar.
To be honest though, we would say if you are over these amounts, we would recommend getting down to them for health reasons anyway.
Genetics do play a big factor – some will find it much easier to get a six-pack then others. But it’s just harder, not impossible.
The best exercises to develop to abs are more full body compound exercises such as front squats and deadlifts.
8 – Starving yourself to make you thin is bad for you especially crash dieting. Also highly likely to make you fatter when you stop the diet
True.
It may work short term, but long term success with starvation diets (as they are referred to) is practically zero.
The average starvation diet results in the dieter regaining the original weight plus 8%.
Anyone that recommends a starvation diet as a good way to lose weight does not understand what body fat is, how it is created and what needs to be done to remove it.
Ignore them!
7 – Body can be aged by exercise such as arthritis – particularly in runners.
Again, true to a degree.
It can also be aged by being overweight. Arthritis is very common in the most overweight.
I wouldn’t chose to not exercise because you think it will make your age or give you arthritis – from our experience, the opposite is true in the majority of cases.
6 – Exercise can make you fart
So?
5 – State of the art equipment won’t make you fitter and is just for sales – need to use equipment safely and effectively. Main foundation of an effective exercise program should be built around free weights and body weight movement.
Such equipment WILL make you fitter. But there are just much more effective ways which provide better and quicker results and have been shown to cause better retention of users (due to the results but also it being more fun and interesting).
And that’s not to completely dismiss such equipment. When used correctly and as part of a balanced workout approach, it has an important place.
Such equipment is common in gyms to a degree for sales. A gym with no treadmills, bikes, rowers and cross-trainers would likely get considerably less joiners. The gyms are providing the average customer with want the think they need.
4 – Extreme reduction in calorie intake has been shown to increase life span (<1,000kcal/day)
The only accepted proof of this is experimentation conducted on animals. Whilst such data has it’s place, it does not, of course, prove the same occurs in humans.
Most experimentation / observation done on humans is ongoing and has thus far proved inconclusive. It does seem to offer some benefits, but also some downsides.
It is not something we would currently recommend. As always, we will be open to future research and data.
More information can be seen at https://en.wikipedia.org/wiki/Calorie_restriction. The most important thing to remember if you consider trying it, is that the nutritional breakdown MUST be good. You cannot be eating rubbish now and then eat less and expect that to work.
3 – Hot yoga – sweating – bacteria transmission and any weight loss is loss of water. Has transferred meningitis and glandular fever
I’m a fan of yoga. It can be an important part of a balanced lifestyle and exercise approach.
I can’t argue too much with this too be honest though.
2 – Don’t believe everything you read in the papers with health stories. Often contradictory. Newspapers write what people want to read.
100% agree. I don’t get any of my knowledge from papers (or the TV).
They might highlight areas I would like to investigate further, but I will only ever base my opinion and knowledge on sources that I trust and my own personal experience of what has worked over many thousands of sessions with hundreds of clients.
One of the most powerful lessons I ever learnt is to “chose practioners over information brokers” as a source of information.
Ie: Listen to people who have a track record of achieving something using a certain technique, method, thought process, etc, rather than someone who is just repeating something they have heard or read elsewhere.
See myrise.co.uk/members/who-should-you-listen-to
1 – Fad diets don’t work. Starvation diets put body into emergency fat storage mode.
Agreed.
I have yet to encounter the person who has achieved long term weight loss with what I would call a ‘fad diet’.
Long term lifestyle changes are the cornerstone of what we do at RISE.
If you can’t make this change part of your life and continue with it for the rest of it, it is probably not worth making.
So ends our article on ‘50 Shocking Facts about Diet and Exercise’. We hope you enjoyed it.
Please remember that it is not a review of the programme but merely our opinion and knowledge related to some of the points raised.
If you enjoyed it and would like to get our future articles, videos, programmes, healthy eating plans, etc then please join our mailing list by entering your details at myrise.co.uk and / or join our Facebook group at www.facebook.com/groups/360761254014069.
