Muscle Map Feature for Android. by Mark Runza

You can now find muscle maps for exercises on the exercise information page.

Muscle maps show which muscles are being used whilst performing the selected exercise.

Hope you enjoy and as always get in touch for feature requests.

Impact of oils on cardiovascular disease - Joseph Agu by Mark Runza

Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women

This is the title of a paper published earlier this year by Khaw and colleagues in the British Journal of Medicine.

High saturated fat intake is generally associated with higher blood levels of low-density lipoprotein cholesterol (LDL-C), a known risk factor for coronary heart disease. However, this effect isn’t consistent. One reason this is the case comes down to structure of the fatty acids (e.g. short, medium and long chain fatty acids), which are known to affect their function/metabolic pathways in the human body.

As such, the authors recruited 91 healthy men and women aged 50-75 via the BBC website, and split them into three groups. The individuals in each group were instructed to consume 50g of either extra virgin coconut oil, butter, or extra virgin olive oil every day for four weeks.

For reference, virgin coconut oil is around 92% saturated fat, whereas butterfat is around 60% saturated. EV olive oil is predominantly unsaturated (~75%).

As you can see from the image, the main finding of this study was that butter and coconut oil, which are predominantly saturated fats, appear to have different effects on blood lipids. As such, metabolic markers and health outcomes may vary not just according to the general classification of their main component fatty acids as saturated or unsaturated, but also according to different profiles in individual fatty acids. For example, the predominant saturated fatty acid found in butter is palmitic acid, compared to lauric acid in coconut oil.

Additionally, with regard to the health outcomes, there doesn’t seem to be any overall advantage either way when comparing the consumption of olive oil or coconut oil.

The authors conclude, “These findings do not alter current dietary recommendations to reduce saturated fat intake in general but highlight the need for further elucidation of the more nuanced relationships between different dietary fats and health.”

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Calories in Vs calories out (CICO) not working? by Mark Runza

“We’ve known about calories in vs out for decades and we are still obese. We need to try something else”

Other things we’ve known about for years but as humans still choose to ignore.

❗Eating sugar despite it rotting teeth.

❗Cheating on your partner despite hurting them and losing them.

❗Not drinking enough water despite it causing headaches when dehydrated.

❗Driving drunk despite jail time and hurting someone.

❗ Spending money you don’t have getting into debt

❗Drinking alcohol despite it damaging your liver.

❗Having unprotected sex despite it causing STI’s

❗Having unprotected sex creating a child when you didn’t want one.

❗Smoking when you know it causes lung damage.


The reality is that humans are impulsive creatures and often give in to temptation. It's not the information that is wrong. We know how to lose weight but often times find it difficult to stick to, after all it's not as much fun or as easy as pigging out on a pizza! We need to take responsibility for our own actions before we blame a diet or food group. 

How accurate are fitness trackers? Joseph Agu by Mark Runza

Below is a post from Joseph Agu's Facebook page.

His page can be found here: Joseph Agu ENC.



How Accurate are Activity Trackers?

In a study published a few months ago, Chowdhury and colleagues compared the daily energy expenditure estimates from consumer multi-sensor activity monitors.

To do this, the researchers had a group of 30 men and women wear the different trackers in free living conditions and compared the data to that produced by a criterion method (the Actiheart).

As you can see from the chart, there was a negative bias for mean daily energy expenditure estimates from these four commercially available devices. In other words, they underestimated actual daily energy expenditure, with the Apple Watch and the Fitbit Charge HR being the better options, compared to the Microsoft Band and the Jawbone UP24.

The authors reasonably conclude that “Some consumer multi-sensor devices such as the Apple Watch and Fitbit Charge HR provided reasonably good estimates of energy expenditure both in the laboratory and during free-living conditions. However, this was not the case across all devices and certainly these consumer monitors do not all produce similar results (i.e., they are not equivalent). It is also clear that devices with more sensors do not necessarily produce better energy expenditure estimates than simple previous-generation accelerometry-only devices. We propose that independent quality standards should be developed to verify claims regarding energy expenditure estimation from consumer wearables or manufacturers should be required to provide accuracy ‘ratings’ at the time of going to market.”

FREE full-text link to the paper -