{"id":7539,"date":"2021-02-19T14:09:43","date_gmt":"2021-02-19T13:09:43","guid":{"rendered":"https:\/\/danihofstetter.ch\/no-chow-no-wow\/"},"modified":"2021-02-19T14:09:44","modified_gmt":"2021-02-19T13:09:44","slug":"no-chow-no-wow","status":"publish","type":"post","link":"https:\/\/danihofstetter.ch\/en\/no-chow-no-wow\/","title":{"rendered":"No chow, no&nbsp;wow"},"content":{"rendered":"[vc_\u200brow type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][vc_column_text] <h4><strong>The pithy title is a&nbsp;free trans\u00adla\u00adti\u00adon of a&nbsp;quo\u00adte by Juli\u00adus Cae\u00adsar. More than 2000 years ago peo\u00adp\u00adle alre\u00ada\u00addy knew how important our ener\u00adgy inta\u00adke is for a&nbsp;strong per\u00adfor\u00admance. Hence, I&nbsp;want to sum\u00adma\u00adri\u00adze in the last part of the small blog series the most important points and offer some<em>food for thought.<\/em><\/strong><\/h4>\n<p><\/p>\n<ul>\n<li>Our meta\u00adbo\u00adlism has a&nbsp;rela\u00adtively low effi\u00adci\u00aden\u00adcy \u2013 only about 25% of the con\u00adsu\u00admed calo\u00adries can be tur\u00adned into mecha\u00adni\u00adcal work. We need the rest to digest food, for \u00abmain\u00adten\u00adan\u00adce work\u00bb and to keep the body nice and warm at around 36\u00b0C.<\/li>\n<li>80% of the ath\u00adle\u00adtes I&nbsp;con\u00adsult unde\u00adre\u00adsti\u00adma\u00adte their ener\u00adgy needs and have breakth\u00adrough expe\u00adri\u00aden\u00adces upon incre\u00adasing their intake.<\/li>\n<li>A posi\u00adti\u00adve ener\u00adgy balan\u00adce results in an increase in body&nbsp;mass.<br>\n<em>Atten\u00adti\u00adon: if you want to build up mus\u00adcles, you also need an ener\u00adgy sur\u00adplus! Ener\u00adgy sur\u00adplus does not auto\u00adma\u00adti\u00adcal\u00adly mean that you get chub\u00adby immediately.<\/em><\/li>\n<li>A nega\u00adti\u00adve ener\u00adgy balan\u00adce results in a&nbsp;reduc\u00adtion of body&nbsp;mass.<br>\n<em>Atten\u00adti\u00adon: valuable mus\u00adcu\u00adla\u00adtu\u00adre (and thus per\u00adfor\u00admance!) is often lost here. If you want to redu\u00adce body fat in a&nbsp;tar\u00adge\u00adted way, you have to coor\u00addi\u00adna\u00adte ener\u00adgy inta\u00adke, nut\u00adri\u00adent mix and trai\u00adning&nbsp;well.<\/em><\/li>\n<li>A con\u00adstant body weight with con\u00adstant per\u00adfor\u00admance is a&nbsp;good indi\u00adca\u00adtor for a&nbsp;balan\u00adced ener\u00adgy inta\u00adke. If the weight is con\u00adstant, but despi\u00adte good trai\u00adning the\u00adre is hard\u00adly any impro\u00adve\u00adment in per\u00adfor\u00admance, ener\u00adgy defi\u00adci\u00aden\u00adcy could be a&nbsp;reason.<\/li>\n<li>A long-term ener\u00adgy defi\u00adcit harms the body. First, the basic meta\u00adbo\u00adlic rate drops (also due to decre\u00adasing mus\u00adcle mass), then the\u00adre are dis\u00adtur\u00adban\u00adces of vital pro\u00adces\u00adses in our body with serious long-term con\u00adse\u00adquen\u00adces (see part 3, RED\u2011S).<\/li>\n<li>In eli\u00adte sports it may be appro\u00adpria\u00adte to cut body weight radi\u00adcal\u00adly befo\u00adre a&nbsp;peak com\u00adpe\u00adti\u00adti\u00adon. After\u00adwards, howe\u00adver, a&nbsp;nor\u00adma\u00adliza\u00adti\u00adon should take place \u2013 <em>in other words: extre\u00adme com\u00adpe\u00adti\u00adti\u00adon weight must not beco\u00adme a&nbsp;per\u00adma\u00adnent condition!<\/em><\/li>\n<li>As for the long-shot and all the lei\u00adsu\u00adre ath\u00adle\u00adtes a&nbsp;reasonable ener\u00adgy inta\u00adke and sus\u00adtainable opti\u00admiza\u00adti\u00adon of weight &amp;&nbsp;body com\u00adpo\u00adsi\u00adti\u00adon are, hands down, not only bet\u00adter for your health, but also bet\u00adter for your performance.<\/li>\n<\/ul> [\/vc_column_text][\/vc_column][\/vc_row][vc_row type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][divider line_type=\u00abFull Width Line\u00bb line_thickness=\u00ab1\u00bb divider_color=\u00abdefault\u00bb][nectar_gradient_text heading_tag=\u00abh3\u00bb color=\u00abextra-color-gradient\u20111\u00bb gradient_direction=\u00abhorizontal\u00bb text=\u00abFood for thought\u00bb][vc_column_text]The ener\u00adgy expen\u00addit\u00adu\u00adre you read on your fit\u00adness watch is as accu\u00adra\u00adte as a&nbsp;tabloid\u2019s horo\u00adscope. The only way to make a&nbsp;pre\u00adcise mea\u00adsu\u00adre\u00adment of the work per\u00adfor\u00admed is with a&nbsp;power-mea\u00adsur\u00ade\u00ading sys\u00adtem (cycling, rowing, run\u00adning&nbsp;etc.).\n<p>Recent\u00adly, calo\u00adry- or macro track\u00ading has beco\u00adme popu\u00adlar. Meals and work\u00adouts are ente\u00adred into an app that auto\u00adma\u00adti\u00adcal\u00adly ana\u00adly\u00adses ener\u00adgy balan\u00adce and macro\u00adnu\u00adtri\u00adent dis\u00adtri\u00adbu\u00adti\u00adon (car\u00adbo\u00adhy\u00addra\u00adtes, pro\u00adte\u00adin, fat). While the accu\u00adra\u00adcy of ana\u00adly\u00adsis can be debata\u00adble, the\u00adre is no deny\u00ading that such beha\u00advi\u00ador leads to dis\u00ador\u00adde\u00adred eating over time. I&nbsp;the\u00adr\u00ade\u00adfo\u00adre stron\u00adgly advi\u00adse against it.<\/p>\n<p>Star\u00adva\u00adti\u00adon is never a&nbsp;reci\u00adpe for suc\u00adcess. If you want to opti\u00admi\u00adze your body and your diet to beco\u00adme strin\u00adger, you should do it thoughtful\u00adly and not with a&nbsp;sled\u00adge\u00adham\u00admer. This does not neces\u00ads\u00ada\u00adri\u00adly mean that you have to hire a&nbsp;per\u00adso\u00adnal trai\u00adner a\/\u200bo nut\u00adri\u00adtio\u00adnist, but at least a&nbsp;high degree of com\u00admon sense.[\/vc_column_text][divider line_type=\u00abFull Width Line\u00bb line_thickness=\u00ab1\u00bb divider_color=\u00abdefault\u00bb][\/vc_column][\/vc_row][vc_row type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][\/vc_column][\/vc_row] <\/p>","protected":false},"excerpt":{"rendered":"<p>[vc_\u200brow type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb\u2026<\/p>\n","protected":false},"author":2,"featured_media":7538,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[38],"tags":[],"class_list":{"0":"post-7539","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-science"},"_links":{"self":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/comments?post=7539"}],"version-history":[{"count":2,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7539\/revisions"}],"predecessor-version":[{"id":7541,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7539\/revisions\/7541"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/media\/7538"}],"wp:attachment":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/media?parent=7539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/categories?post=7539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/tags?post=7539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}