Effects of my diet change

Basically , it's about my eating habits, which I want to understand and change or adapt in the course of my project. For the past few decades, I haven't bothered about nutrition. Or, to put it another way, I've overexploited my body.

The exchange with Burkhardt helps me to reflect clearly and without apologies.

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UltraGels during training

• 0-1h:   no gel

• 1-2h:   1-1.5 gels

• 2-3h:   2-3 gels ​

• >3h:   Hourly 1 gel + other carbohydrates in liquid form

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What question did you approach Mr. Fisch with 2-3 years ago?

The priority was weight reduction. However, it then became specific to the challenge - a run over 100 km in the Tauber Valley. It was also about optimizing performance during training, but of course also for the competition run itself. How much liquid/electrolytes and carbohydrates should I be consuming during each hour? That was a very individual concept from Burkhardt.

How much discipline do you need to implement the concept? Who controls you?

In the end it was a long journey full of ups and downs. It's about my habits, these have been exposed. Relentlessly. Here, too, we have worked out a strategy together to change the bad habits into good ones. I haven't quite arrived at this goal yet, but the direction and procedure has become increasingly clear to me. Together we have a milestone exchange four times a week - the control helps me to stay on course.

How does it feel to run on an empty stomach?

I try to avoid that or, if I do, then only do it very specifically for individual runs (and these are then no longer than 15 km). It's just not fun. Of course, the goal is to activate fat metabolism in the long term. But I can also achieve this by running long and slowly.

My head doesn't do it either. There have actually been runs (consciously or unconsciously) with an empty stomach in recent years. It feels like you're about to turn around again. You walk on cotton balls. I don't like the feeling very much.

How does it feel after violating the concept? What do you consider the greatest sacrifice?

The good thing is that working with Burkhardt is non-judgmental. It is as it is. We take a close look at the factors and adjust them accordingly to my living conditions. And that works very well on a weekly basis. Taking out the emotions and still seeing the food as something good and important, I find that very remarkable in the exchange. At the end of the day, I haven't waived anything in the last few years or months. I just had a little less of everything. And I did so consciously and with my goal of reducing fat, becoming lighter but being able to cope with the challenges of training and competition.

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Arrive upright with Schofit!

Stabilization training and a strong core ensure the runner has a more upright posture, allowing for easier breathing and more economical running.
 

A stable core is essential for runners to be able to keep up long runs injury-free. Despite the many running units, you sit for a few hours in everyday life, which means that many people lose their ability to control and stabilize their abdominal and back muscles. When running, the trunk muscles transmit the movements of the arms and legs so that no kinetic energy is lost. It is said that any chain is only as strong as its weakest link.

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This also applies to the musculature, which basically functions as different muscle chains and not as an isolated muscle alone. The stability of the trunk thus depends on many different muscles that together form a unit.

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Of course, well-trained leg muscles are crucial for your running performance. However, a strong upper body is a factor for good running performance that is often underestimated by runners:

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• The abdominal and back muscles play an important role in the stability of the upper body. If this is too weak, evasive movements can occur when running. The result is reduced push-off energy forward.

• A stable and trained upper body is essential for efficient power transmission. This is the only way that the right arm technique can be optimally transferred to the legs. An economical running style helps you run faster and use less energy.

• Another advantage: Well-developed abdominal and back muscles support your spine against shock loads that occur when running. A strong torso is a natural protection against overload.

More power yes, more mass no

Almost all movements start from the torso or the middle of the body. This means that only a well-trained core is able to perform the movements for a long time. For professional runners, 2-3 units of stabilization training per week are part of the training plan.

The exercises are chosen in such a way that the trunk muscles become stronger, but do not necessarily increase in mass. Because more muscle mass means more weight, and this is disadvantageous for runners, since the stress on the joints increases.

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Tips for conscious eating

There are endless guidelines and instructions here. I find the subject complex and simple at the same time.

The bottom line is that if you want to lose weight, you need to consume fewer calories than you need in a day. That sounds easy, but I still have my challenges here to stay on the ball in the long term. The distractions are too nice...

Nevertheless, I was able to implement a few tips bit by bit:

• servings of fruit and vegetables per day

• health-promoting fats

• save on sugar and salt

• mainly drink water

• Eat mindfully and enjoy

• watch your weight and keep moving

Benefits of running:

When I look at the benefits of running according to Dr. Ulrich Strunz has, then it encourages me to keep running.

The brain

Gets 100% more oxygen - that wakes you up, increases concentration and performance. Messenger substances sharpen the memory, improve the ability to learn, top creativity. The neural network, the connections between the brain cells are increasing.

The immune system

The number of killer cells increases and fights against viruses, bacteria and cancer cells.

The soul

Running boosts the production of neurotransmitters that make you feel good. It relieves stress, relieves depression and helps against anxiety disorders.

The heart

It becomes stronger, performs better, can recover faster - suggests a longer life, reduces arteriosclerosis, prevents heart attacks.

the vessels

Running cleans the blood, normalizes blood pressure, lowers cholesterol levels and keeps blood sugar constant - this has been proven to prevent diabetes. Running reduces uric acid, which banishes the risk of gout.

The slim line

Fat-burning enzymes are constantly being cultivated. The energy metabolism switches to "lean". You burn fat even after your morning run, all day.

The Life Energy

Anyone who runs multiplies and enlarges their mitochondria, the small power plants in the cells where energy is produced.

The muscle

You activate 70% of your muscles all the time, which has a positive effect on your whole body.

Bones & Joints

Running protects the bones from osteoporosis, the joints from wear and tear, and prevents back pain, arthrosis and fractures.

Fat Burning Tips

Personally, I have had good experiences with long runs.

Basically, I find two methods effective:

Run or walk slowly

• keep your pulse in the comfort zone

• don't force anything, stick with it step by step and have fun doing it

• at low pulse intensity

Interval training according to Tabata

• not everyone wants to sweat 60 minutes or more several times a week in the gym or do longer runs in the cold.

• the time invested in Tabata: four minutes in which you give full throttle. With the side effect that you burn fat and build muscle at the same time.

• Tabata is a high-intensity interval training and thus a variant of HIIT training (High Intensity Interval Training). Short phases of extreme stress alternate with even shorter breaks. A Tabata lasts only 4 minutes in total and consists of 8 intervals.

• each interval consists of:

  • 20 seconds of peak performance

  • 10 second recovery

    • this quick change boosts fat burning – especially when you are physically pushing yourself to the limit.

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mitochondria

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Mitochondria are located in the body cells and are important for energy production.

Their main task is to produce valuable energy. They directly influence physical and mental performance.
 

Mitochondria - what is that?

• They are very small structures that are located inside the body cells.

• At 2-5 microns, they are only the size of a bacterium.

• Mitochondria own 37 genes.

• They also have a code to make 13 different proteins.

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Mitochondria fulfill these tasks

Quadrillions of mitochondria found in the body's cells make the most important fuel molecule: adenosine triphosphate. The substance is abbreviated as ATP.

The organs and muscles use the molecule to generate energy.

On average, you need between 60 and 70 kg of adenosine triphosphate every day.

Mitochondria produce adenosine triphosphate in the inner membrane.

They need oxygen and glucose to do this. Numerous enzymes help with the formation.

The metabolic process known as the citric acid cycle occurs in the matrix of the mitochondria.

Mitochondria are part of all body cells, with the exception of red blood cells.

Muscle cells and nerve cells require many mitochondria.

The organism can adapt the number of mitochondria to energy consumption.

Mitochondria are actually capable of growing and dividing. This happens about every 5-10 days.

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What happens when the mitochondria don't work properly?

The mitochondria form a cornerstone of life. If they are weakened or damaged, it is primarily the body cells that suffer. This can set a vicious circle in motion. Instead of focusing on the production of energy, they create oxidative stress. These are aggressive oxygen molecules that are associated with aging processes and numerous diseases. They are also dangerous for healthy mitochondria.

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If the mitochondria are no longer working properly, various complaints can become noticeable.

• pronounced weakness

• chronic fatigue

• persistent exhaustion

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Strengthen mitochondrial function

Both physical and mental stress can affect the mitochondria.

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1. Nutrition

Diet also plays a key role here. With the help of a balanced choice of food, the electrolyte balance and thus also the mitochondria can be supported.

• Sodium, potassium, vitamin B12 and other B vitamins

• Omega-3 fatty acids , iron and coenzyme Q10

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2. Sports

Exercise not only keeps the cardiovascular system fit. Physical fitness could possibly also stimulate the division of mitochondria. The reproduction would then be boosted, after all the body needs more energy. Because mitochondria feel responsible for this, more of the power plants in the cells could be planned.

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3. Nutritional Concepts

It is not uncommon for nutritional concepts such as  ketogenic diet  advised to support the mitochondria. Carbohydrates are completely avoided. In order to gain energy from other sources such as fats or amino acids, the organism has to work much harder. The body can react to this by increasing the number of mitochondria. The same is said to be achieved with intermittent fasting.

nutrients for mitochondria

• selenium, copper, manganese, chromium, iodine, silicon and molybdenum

• Vitamin B12 is a key player in the citric acid cycle that helps ensure energy production in the mitochondria.

• Magnesium, among other things, is very important to ensure the production of the energy storage molecule ATP.

   

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