Gymster T-Shirt Giveaway! by Mark Runza

Gymster will be starting to give away more and more prizes in the future. This month you have a chance to win one of these "Gymster Peanut Butter Club" T-Shirts.

All you have to do is email [email protected] with the feature you'd most like to see added to the app. One lucky winner will be picked at random.

Winner will be chosen on Christmas Eve!

Hunger Hack #2 - Revive Stronger by Mark Runza

Hunger Hack No.2 - Unrewarding foods.

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😋The better something tastes, the more we want to eat of it, makes a lot of sense right? The opposite can also be said for foods that are less delicious, we tend to want to eat less of them.

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😑When you’re dieting you already limit tasty foods to a degree, because most of the time they’re high calorie. Such as pop-tarts, they’re not the smartest choice for someone trying to eat less. Many of us then turn to try and make our diet foods taste better, which could actually lead us to shooting ourselves in the foot.

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🤔You might find that the fact you can make your diet foods tasty helps keep you adherent to your diet. However, you may also find that you can make food so tasty that you just want to keep eating more! Thus making your diet harder to stick to.

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👉An example could be oatmeal, a plain bowl with blueberries tastes OK. If you added some sweetener on top it would taste MUCH better for every few calories & if you added say some sugar free chocolate sauce it would start tasting REALLY GOOD. The tastier the food is, the more you’re likely to overeat it, that’s the problem.

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🤙So it might be worth trying to keep your foods somewhat more plain, less rewarding. Personally I like to use this throughout my day and leave my tastier treats to the evening, this prevents me overeating but also I don’t hate my diet.

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❓What’s your experience with this? Do you find yourself making diet food taste almost like not diet food?

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◾️Remember you can save this tip by clicking the icon in the bottom right hand corner.

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Hunger Hack #1 - Revive Stronger by Mark Runza

Hunger Hack No.1 - Out of sight, out of mind. You know the saying “you eat with your eyes” well that’s a load of shit, you eat with your damn mouth and if you eat too much, you can get pretty fat. However, there is some truth to this saying.

Every time you see a food you have to make a conscious decision; to eat or not to eat? When we’re trying to stick to our diet this gets tiring, till eventually we find ourselves breaking and eating what we see. 

This can quite easily lead to us failing to see the results we want because we stray from our diet. An easy solution is to actually just remove said food from our view, because then we avoid even having to consider it.

Maybe you need to remove the food from your house, or possibly you can just put it at the back of the cupboard. Whatever it is, the less available it becomes, the less likely you’re to consume it.

For things such as cookies, biscuits and chocolate this can really help, because they’re damn delicious but high in calories. Extra tip: leave food out in plain sight that you DO want to eat, such as tomatoes, berries, bananas, apples etc.

You can use this little trick to your advantage by doing so. Do you find yourself having to remove items from the house in order to stick better to your diet? Or do you have immense will power? # Remember you can save this tip by clicking the icon in the bottom right hand corner.

Weight loss tip - Olive oil spray! by Mark Runza

Ever wondered how to cut calories without reducing the taste and enjoyment you have for foods? Take a look at the video below!                                                                                                                                        

 

<div style="position:relative;height:0;padding-bottom:75.0%"><iframe src="https://www.youtube.com/embed/N7ncnDjXy_A" width="480" height="360" frameborder="0" style="position:absolute;width:105%;height:100%;left:-10" allowfullscreen></iframe></div>

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No more recipe loading times. by Mark Runza

I know that the loading times of recipes has been a frustrating part of using Gymster and I can gladly announce that with the latest version of Gymster that it is finally gone. Super quick to use, you can now browse the 200+ recipes without lag.

 

Don't forget you can also sort recipes by macros by using the button at the top of the recipes section.

 

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 - https://goo.gl/yY79XH

How to make protein sticky coffee pudding by Mark Runza

A how to video on how to make this truly warm and gooey protein sticky coffee pudding.                                                                                          

 

<div style="position:relative;height:0;padding-bottom:75.0%"><iframe src="https://www.youtube.com/embed/E9RF5hBLiso" width="480" height="360" frameborder="0" style="position:absolute;width:105%;height:100%;left:-10" allowfullscreen></iframe></div>

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Drop sets vs Normal sets by Mark Runza

Below is a video and summary by "PictureFit". Find them on Youtube for more videos like this!

(This video and summary was not made for Gymster)

                                                                                                                                                             "A new study on drop sets recently came out from Brad Schoenfeld and his colleagues. In this video, we'll take a closer look at the study comparing drop sets to normal sets."                                                                                                                                                           <div style="position:relative;height:0;padding-bottom:75.0%"><iframe src="https://www.youtube.com/embed/aUfGEYoT38Y" width="480" height="360" frameborder="0" style="position:absolute;width:105%;height:100%;left:-10" allowfullscreen></iframe></div>

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Does Drinking Coffee Dehydrate You? - Joseph Agu by Mark Runza

There’s a long-standing belief in the nutrition world that drinking coffee can dehydrate you, and this speculation has come about due to caffeine’s diuretic effects. Just to be clear, a diuretic is a substance that promotes your body to produce urine. As coffee is a prominent source of caffeine, it has been strongly linked with having a diuretic effect and therefore causing dehydration. But is this true?

Well, when consumed in large doses caffeine does in fact have a diuretic effect. However, studies that demonstrated this diuretic effect have used significantly large doses, such as reference one below, which implemented over 600mg of caffeine per day, or the equivalent of 6-7 cups of coffee. Additionally, early studies found that any diuretic effect seems to be most distinct in those who don’t consume coffee regularly (caffeine naive individuals), suggesting that regular caffeine intake leads to a tolerance against its diuretic effects.

A more recent research paper, by Killer and colleagues (reference two below), assessed a more applicable, moderate dosage of coffee on fluid balance and hydration status. During this study, regular coffee drinkers (caffeine-habituated individuals) were prescribed 4 cups of coffee or water per day for a period of three days. Participants were also asked to abstain from exercise and were provided with food throughout the three days. There were no differences in hydration status, urine output or total body water between the water or coffee trials. The researchers concluded that moderate consumption of coffee has no effect on total body water, and in regular coffee drinkers, the fluid contributes to your daily fluid needs.

Conclusion: Drinking coffee in moderate doses (2-4 cups per day) does not have a diuretic effect, and the fluid present in coffee contributes to your fluid needs.

References: 
http://www.ncbi.nlm.nih.gov/pubmed/9194998 
http://www.ncbi.nlm.nih.gov/pubmed/24416202

How to make stilton & broccoli soup by Mark Runza

A how to video on how to make this delicious low calorie soup. A perfect cheap tupperware meal that can be eaten over the week.                                                                       

 

<div style="position:relative;height:0;padding-bottom:75.0%"><iframe src="https://www.youtube.com/embed/dQqyh3Tc9i0?ecver=2" width="480" height="360" frameborder="0" style="position:absolute;width:105%;height:100%;left:-10" allowfullscreen></iframe></div>

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Workout analytics are here! by Mark Runza

The brand new version of Gymster for iOS is now live. It's been a long time coming but the redesign has finally happened with a nice clean white colour scheme as well as brand new features.

A user profile home page is now available with user photo, workout analytics and some space for upcoming features such as a weight tracker (live in August) and water tracker.

As ever, if there is something you do not like about the way the new app works don't hesitate to get in touch at [email protected]

I will personally get back to each email within a day so don't think that it's useless to email with some feature requests or exercise additions. 

Thanks to everyone who have been using the app for a while now and can see the improvements that are being made. There are plenty more improvements to come and I look forward to making the app the best it can be. If you do like the app please make sure to give it a review on the app store. It's what drives chart position which in turn drives profit. This helps me add new features and updates!

Enjoy!

Fasted cardio & fat loss - Joseph Agu by Mark Runza

Myth: Fasted cardio is better than fed cardio for fat loss

Truth: "... despite a logical rationale for superior effects of fasted cardio for fat loss when compared to that performed in a fed state, acute oxidation data as well as longer-term trials have failed to support it. Instead it would appear that there is little to no difference between fasted vs. fed exercise for the goal of fat loss, a conclusion that is supported when looking at things from a theoretical standpoint. As such, if fat loss were the aim, my recommendations would simply be to perform the type of cardio that you prefer and can consistently do on a regular basis."

That's the short answer. Here is my full article on fasted cardio, from which this excerpt was taken:

https://goo.gl/fwgDih