Hey there, Simrun here.

Welcome to Get Fit with SIM, a newsletter that is made to help you get into better health. Let’s get started!

What are we discussing today?

1. 🧬 Do Diets Personalised to Genetic Tests Work Better?

2. 💓 Find your heart rate zones

3. 🏋 Ideal pre-workout meal for your workout intensity

4. 👀 Community Sneak Peek

5. 🖼️ Picture of the Week

Do Diets Personalised to Genetic Tests Work Better?

With so many people talking about Genetic Testing I decided to get to the bottom of it.

this study “The Personalized Nutrition Study (POINTS): evaluation of a genetically informed weight loss approach, a Randomized Clinical Trial”

What was the study about?
They checked if having a personalized diet based on genes helped adults with overweight or obesity lose weight.

Then, people were put into four diet groups. Two groups matched the diet with their genes (concordant diet), and two didn't match (discordant diet):

Key Findings:

1. Weight Loss: Both groups lost nearly the same amount of weight
   

2. Measurements: Body fat percentage, waist circumference, and hip circumference decreased (improved) in all groups
   

3. Other Metrics: There were no differences in blood pressure, food cravings, appetite etc.

What this means for you?

1. No need for fancy diets: The study proves factors like diet quality, energy intake, and physical activity play a more significant role in weight loss than a handful of selected genes.

2. Save Money: These Genetic Diets or Blood Group tests and diets are expensive and haven’t shown any significant different health markers

3. What should you do: In the meantime, the tried-and-true methods of calorie reduction and physical activity remain the most reliable paths to weight loss.

4. Start with an exercise regime: 150 mins a week and 500 mets.

5. Starting Struggles: Then start with our 10 min daily workout challenges on community

Gene-Based Personalized nutrition might be the future, but for now, it appears we're not quite there yet.

Tip of the week

Find your heart rate Zones:

To calculate your heart rate 
Heart rate zones are based on a percentage of your maximum heart rate. The easiest way to calculate your max heart rate is using the age-adjusted formula 220 – your age = max heart rate.

If you are a pro athlete, use the Karvonen formula or reach out to us on WhatsApp here to set up a discovery call.

Use this table to determine what you would need to eat before your workout based on your heart rate.

For the average exerciser, you can turn to your body’s cues to understand whether you’re getting a workout. If you’re carrying on a normal conversation without effort, your heart rate isn’t all that elevated. If you’re struggling to keep up with talking, you know your heart rate is spiking.

The community sneak peek!

Picture of the Week

That brings us to the end of this Newsletter. My goal is to help you get started on your fitness journey. If you are unsure about where and how to get started, I’m just a call away.

Summer Body Challenge

Before wrapping the Newsletter, I got something for you. Summer is just around the corner and the Summer Body Challenge is back! It's all you need for your Summer transformation, with diets, exercises and challenges to get your beach body!