PRNewsGIG // AFTNN – Garmin Malaysia reveals the Tacx® range of indoor cycling trainers and rollers that include the latest Neo 2T Smart, Flux 2 Smart, Flux S Smart, Antares and Galaxia roller trainers for cycling professionals and enthusiasts.
马来西亚Garmin 隆重推出Tacx一系列创新的室内智能骑行台和滚轮骑行台，包括最新的Neo 2T Smart智能骑行台、Flux 2 Smart智能骑行台、Flux S Smart智能骑行台、Antares 和 Galaxia 滚轮骑行台给马来西亚的专业骑士及骑行爱好者。
In a press statement, Mr. Ivan Ong, Sales and Marketing Manager of Malaysia shares, “the Tacx range of indoor cycling trainers raises the bar on indoor bike training with some of the most quiet, realistic and accurate indoor cycling trainers available on the market today, pushing the boundaries of everything we know about indoor cycling to the next level,”. He added, “these trainers are equipped with advanced features, like virtual gear shifting, an integrated display and more, making it an ideal training companion. Since the start of the movement control order (MCO), people are finding it more convenient to exercise from home. The Tacx range really replicates real outdoor riding experience. This technology is perfect for cycling enthusiasts and fitness buffs.”
马来西亚Garmin 销售和营销经理Ivan Ong 说：“Tacx旗下的室内智能骑行台几近无声、创建逼真 户外骑行感及精准测量数据，超越了市面上的骑行台，并且为骑行台功能设定了崭新高度。这些 骑行台搭载先进的功能，例如虚拟换档，集成显示屏等等，使它成为了理想的骑行好帮手。自行 动管制开始，越来越多人觉得在家里运动更方便。Tacx系列将户外骑行体验移至室内，户外骑行 感非常逼真。它很适合骑行发烧友及健身爱好者。”
All-Season Cycling – photo credit: Garmin/Tacx
Garmin’s fitness segment develops technologies to enhance and promote healthy and active lifestyles with a special focus on runners, cyclists, swimmers, multi-sport athletes and active enthusiasts. Other Garmin fitness brands include Tacx – a market leader and manufacturer of indoor bike trainers, accessories and indoor training software and applications. To learn more, visit www.garmin.com/fitness.
For the past 30 years, Garmin has pioneered new GPS navigation and wireless devices and applications designed for people who live an active lifestyle. Garmin serves five primary markets, including automotive, aviation, fitness, marine, and outdoor recreation.
This is not a medical device and is not intended for use in the diagnosis or monitoring of any medical condition; see Garmin.com/ataccuracy. Pulse Ox not available in all countries. When paired with a compatible smartphone; see Garmin.com/ble
[28 April 2020] Update: This event has been cancelled.
The TAIPEI CYCLE show and TaiSPO, hosted by the Taiwan External Trade Development Council, was originally scheduled to be held from March 4th to 7th. These 2 globally significant shows together, would normally attract over 5000 booths representing industry exhibitors from around the globe. Due to the recent outbreak of the novel coronavirus (2019-nCoV), there have been significant developments in the number of travel and logistical restrictions; bringing into question the practicality this year’s planned dates.
The resulting restrictions have left many exhibitors unable to travel to, or ship exhibition stands and sample goods to show as travel and freight restrictions start to be put in place. This has led the organisers to make the difficult decision to re-schedule the March 2020 edition of the event.
In these uncertain times, TAITRA stands together with Taiwanese industry and government to stabilize global confidence in Taiwan as the benchmark for sourcing quality and innovation. TAITRA will continue to organise several economic and trade development activities.
Subject to the further development of the outbreak; in 2020, upon the request of those who still need this platform to explore business opportunities, TAITRA will hold the TAIPEI CYCLE+ & TaiSPO+ exhibitions, which will be held at Taipei Nangang Exhibition Center, Hall 2 from May 14th to 16th.
These special edition versions of these globally important shows will be held to support both the cycling and sporting goods industries. We expect to have companies with bicycles, components, electric bicycles and motor systems, fitness equipment, sportswear, smart sports, sporting services, ball sports, watersports, outdoor supplies and more.
The 3-day exhibition will also launch the first ever online exhibition concept, one-to-one procurement meetings, video conferences, and live-stream broadcasting. Services are provided to SMEs who need TAITRA’s assistance to find International customers.
TAITRA will coordinate its 63 international branch offices to invite buyers to visit Taiwan and send out a firm message to ensure confidence in the safety and quality to be expected when trading with Taiwanese companies.
Scientific research shows that it is actually possible to build muscle while in ketosis. The studies suggests that this will only be possible if you make sure that you are consuming a sufficient amount of protein and fat alongside an effective strength training program. The amount required is considered to be 1 gram of protein for every LB of body weight whilst 78-80% of your daily calories should come from fat.
It has been a long held belief within the fitness industry that in order to build muscle mass, you need to consume both carbohydrates and protein together in order to stimulate the protein synthesis which in theory leads to muscle growth. Now it is true that carbohydrates are in a sense anabolic. Anabolic meaning that they cause muscles to grow in optimum conditions. However, consuming a large amount of carbohydrates also causes fat gain as well which is not what we want.
The majority of the general population have known for some time now that carbs cause weight gain and make you store fat. As a result, fitness enthusiasts the world over have turned to Low-Carb diets to lose those extra pounds. However, as a byproduct, we have become concerned that we will not be able to gain muscle either, and even worse we will lose muscle.
I am going to share with you information in this article that will hopefully put your mind at rest. It is indeed possible to maintain and gain muscle mass while in ketosis.
So Can You Build Muscle While In Ketosis?
Before I go into detail regarding how to go about building muscle while in ketosis, I want to put your mind at rest when it comes to the apparent need to consume carbohydrates along with protein in order to build muscle. Most people in the muscle building world believe that you must consume carbs and protein together after a weight training session in order to stimulate protein synthesis and muscle growth. Recent science however suggests otherwise. A study in 2007 found that consuming carbs and protein after a workout did not enhance protein synthesis. 10 healthy men took part in a crossover study. They performed 60 minutes of strength training, and then they were fed either 0, 0.15, or 0.6 g x kg of carbs along with 0.3 g x kg of protein hydrolysate during a 6 hr recover period after the workout.
The result was very interesting. What was found was that there was no difference in the amount of protein synthesis taking place between the various experiments.
So we can be fairly confident with the fact that you do not need to consume a boat load of carbohydrates in order to being muscle repair and growth.
This was not the only study however that supports this hypothesis. Several studies have shown in a much more direct how the the ketogenic diet not only preserves muscle mass, but also increases muscle growth, especially when combined with a keto/carb-cycling protocol.
Another study carried out in 2014 found that participants on ketogenic diet maintained muscle mass just as well as participants who were on a standard western carb rich diet for a duration of 10 weeks. However, in the 11th week the participants on the keto diet started to eat carbohydrates again for that week. After the 11th week the keto group actually gained more muscle mass than the standard western diet group.
So what were the exact results of the study cited above?…
The study consisted of 26 healthy male participants. Half of the group were put on a standard western diet (55% Carbs, 25% Fat, 20% Protein), and the other half were prescribed a standard ketogenic diet (5% CHO, 75% Fat, 20%) for 11 weeks. However, in the 11th week the keto diet group began to consume carbohydrates again.
From weeks 1-10 both groups showed no difference in the rate of muscle gain. This suggests that for someone engaged with a strength training programme, muscle will not be lost if that person is in ketosis for an extended period of time.
In week 11 however, the keto diet group ‘carbed up’, and ate a higher amount of carbohydrates for that final week of the experiment. The results were surprising yet positive. At the end of the 11th week, the keto diet group gained significantly more muscle mass than the standard diet group. In fact they gained around 2.1kgs more muscle mass than the standard western diet group by the end of the experiment.
This suggests that the ketogenic diet may more be beneficial for muscle gain than a standard high carbohydrate diet.
Before we go on to talk about an action plan that you can put into practice yourself, I would like to reference one final study. Just to really highlight the findings already mentioned above. So many people these days are afraid of the ketogenic diet when it comes to maintaining or building muscle when there really is no need to be. In face, as we have already found out, a low carbohydrate high fat diet really can accelerate your results when it comes to building muscle.
This final study was very similar to the last one I just outlined. 25 college men were divided into a standard western diet group and a ketogenic diet group for the 11 week duration of the experiment. The main difference with this particular experiment and the previous one I described earlier was that in this particular study, the keto diet and standard western diet groups were both isocaloric and isonitrogenous. This means that both diet groups consumed the same amount of calories and the same amount of protein as each each on each day of the trial. Again, as in the previous experiment the keto group re-fed on carbs in week 11.
All participants also undertook resistance training on a daily basis throughout the 11 weeks.
The results were very interesting when compared to the previous study. For the first 10 weeks the ketogenic diet group gained only 2.2kg of lean body mass whilst the standard western diet group gained an impressive 4.4gk. That’s double what the keto group gained. However, in week 11 when the keto group re-fed on carbs, they gained a further 2.2kg taking their total lean body mass gain for the 11 weeks to 4.8kg. This means that again the keto group gained more muscle mass than the non-keto group by the end of the experiment.
So what can we take from these findings?…
The results from all of the research mentioned above I looks very promising and would lead us to believe that the ketogenic diet has many benefits when is comes to building muscle while in ketosis.
One thin the research shows is that not only do we retain muscle while on a keto diet, but we can actually gain muscle mass while in a state of nutritional ketosis.
Not only this, but if we so wish; we can strategically use carbohydrates in conjunction with a keto diet in order to build more muscle mass than one could on a standard diet.
So how do we go about this? How do we put all the theory into practice in the real world?
Putting It All Together…
So let’s take a look at how we can take what we have learned from the above studies and use the information in a productive way in order to put together a keto based action plan for building muscle in an accelerated way.
So we now know that you could at the very least maintain your muscle mass (and probably gain a little) on a standard ketogenic diet.
As a reminder the marconutrient ratios of your daily caloric intake are;
Carbohydrates – 5%
Protein – 20%
Healthy Fats – 75%
The ratios mentioned above are what you would aim for if you were following the standard ketogenic diet for health and fat loss benefits. However, in order to build muscle effectively while on the keto diet we need to tweak the numbers slightly. I have already allured to these numbers at the very beginning of this article, but I will go through them again and in more detail here.
We need to increase the amount of protein consumption to 1 gram per pound (LB) of body weight. Because we are increasing the protein intake, it is possible that glucose and insulin levels will still spike slightly due to a process called gluconeogenisis where the liver turns excess protein into glucose. This in turn could cause a little bit of fat gain.
To combat this, we also need to increase the amount of fat consumption from 75% of total daily caloric intake up to around 78-80%. This will help the body produce more ketones and keep the body in fat burning more.
As usual, your daily carbohydrate intake should be less than 50g.
With the keto macro ratios outlined above, you should have not problem building and maintaining muscle mass while in ketosis. However, due to the excess calories being consumed, some people may worry that they will gain excess fat during the process. This is totally understandable as it is very easy to gain fat during a bulking program.
So how do we do we definitely make sure we don’t gain excess fat while building muscle on keto?…
The solution? Intermittent fasting!
What I recommend is that you take two days of the week and fast for 18-20 hours. There are many benefits of intermittent fasting and you can learn more about those benefits by reading our extensive and in depth article on the subject that I also wrote for Asia Fitness Today. You can read the article here and learn more about the amazing benefits of fasting (opens in a new window).
Needles to say fasting will keep your fat level down whilst preserving muscle mass. There are so many other health benefits to fasting which I don’t have time to mention here. As already mentioned, out in depth article about intermittent fasting goes into much more depth about that particular subject area.
Do This to Turbocharge Your Muscle Gain on Keto!…
In order to get the maximum muscle building efforts, we are going take what we learned from the studies and mimic the protocol.
So, I suggest you go for 2 1/2 months on the muscle building keto diet I mentioned above with the tweaked numbers. Also remember to do the intermittent fasting for two days of the week as already discussed.
However, for the last two weeks of the 3 month cycle (weeks 11-12), take a break from the keto diet and re-introduce carbohydrates again. At the end of week 11, go back to the keto diet and intermittent fasting for another 3 month cycle.
Rinse and Repeat!…
Now, it’s important to remember that when you re-introduce carbohydrates for weeks 11 and 12, that you continue to eat clean and healthy. Eat healthy carb based foods rather than processed and refined carbs such as white bread, candy and pizza. Weeks 11 ans 12 are not weeks off. They are weeks of carb back loading. Try incorporating foods such as;
Brown Rice
Sweet Potato
Rye Bread
Quinoa
Nuts and legumes
Oat Porridge
I recommend that in weeks 11 and 12 when you re-introduce carbs again, you follow the macro ratios similar to the standard western diet groups in the experiments as discussed.
So week 1-10 you will be doing your keto diet along with 2 days of intermittent fasting. Weeks 11-12 I recommend you consume your macros in the following ratios (remembering to lower out fat intake again).
Standard Western Diet Macro Ratios for Weeks 11-12
55% Carbohydrates
25% Fats
20% Protein
Now I know what you are thinking! By now you are probably asking yourself what your daily caloric intake should be in order to build muscle and lose fat. I realise I have given most of the macro ratio numbers in percentages in this post. Those percentages do of course relate to our daily caloric intake.
I will be totally honest with you here, and then direct you to another one of my articles where you can learn more about your Total Daily Energy Expenditure (TDEE) and how to work out what your daily caloric intake should be.
Personally, I don’t worry that much about my daily caloric intake. Controversial I know!
I go by instinct and ‘eyeball’ my macro ratios. Now in the beginning it would certainly be helpful for you to track your ratios using any popular tracking app on your phone.
However, I eat when I am hungry and stop when I am full. I make sure my ratios and as close as possible and I train hard in the gym. I find that this works well for me. Over tracking your numbers can become very taxing mentally and you want to try to avoid become OCD about the numbers.
The body is very cleaver! Follow the rough guide in this article, then follow your instinct.
Workout Efficiently to Build Muscle… the Right Way!…
Of course, muscle growth is also very much dependent on you partaking in an effective exercise regime which focuses on breaking down the muscle fibres in your body. This type of strength training causes the muscle tissue to grow in size as the fibres repair themselves.
It is important to focus on training the large muscle groups such as chest, legs and shoulders for example. Also, you will get the best results by making sure that you train to total failure on each set. This means that at the end of each set, you are not able to physically perform even just one more repetition of that particular exercise.
Summary
Utilised in the correct way and along with effective and efficient resistance training, the keto diet can absolutely accelerate your muscle growth while providing you with many other health benefits as well.
At the end of the day it all depends on your own goals and aspirations. What’s more, we are all only humans and we have to live life. Take the information in this article and use it as a guide. Strive to do your best everyday. No one can ask any more of you.
Good luck with your health and fitness goals!…
This article has been reproduced with permission and courtesy of Nick at The Muscle Expert.
I am sitting with my eleven year old nephew on a sunny Sydney day, watching him aim and shoot for the hoop. It made me think about my trip home to Kuala Lumpur as I am going back to 14-days of self isolation in my one bedroom apartment. COVID-19 has definitely crippled the entire world, restricting travels and bringing the global economy to a halt. When I get back, it would seem that I’ll have very limited exercise and social activities, unless I resist and improvise!
Playing basketball at home. Photo credit: NikkiYeo.com
Listening to Australia’s PM Scott Morrison deliver his speech encouraging every Australian to play an essential role in keeping COVID-19 at bay by practicing social distancing, restricting movement and avoiding group gatherings made me think about how people like me in isolation would spend the next 14 days. Just yesterday, Jasmine and I just launched MOVEAIDto assist people working in healthcare and the elderly with their household needs. This global pandemic also presents us all with a chance to take stock of life.
How I plan to stay active at home
Your Best Buddy (The Vacuum or The Broom)
Did you know scrubbing, sweeping, mopping & vacuuming are great ways of staying active? You burn more calories while vacuuming, so let’s get fit while cleaning! Besides, here’s what the Huffington Post reports to reinforce the suggestion:
Scrubbing the tub for 15 minutes burns more than 90 calories
Vacuuming could make a significant dent in your 10,000 recommended steps a day burning off 119 calories per 30 minutes.
Sweeping with the broom will burn off 136 calories.
The Disco Dance Floor (Dancing)
Dancing is a great way of exercise. It keeps you fit and it is very easy. Just turn on a YouTube dance tutorial and start dancing! You could also enjoy a playlist of songs we’ve prepared called the Move8 Playlist below:
Flexing Waxing
We take for granted the distance and weather our car go through and great time is now to whip out the car wax and work those biceps. Always remember to engage your core muscles – that’s right in the centre of your tummy, and work in wide strokes so your entire arm feels the muscles working out.
Indoor Aerobic Exercise
Exercise can be achieved indoor with body weight exercise. Use your furniture as your exercise tools. To get a good back exercise simply lie down under a sturdy dining table, extend your arms out to grab the side of the table and pull yourself up. We highly advise speaking to your fitness coach so they can design a good programme for your while at home.
So during this Movement Control Order decreed by the government in order to #flattenthecurve, stay indoors as much as you can, but keep moving in whichever manner you can. Choose love and a positive outlook and may we come through this with much character building realised. Take care now.
Locked down at home, no worries! Try to stay active and boost your immunity with those simple exercise tips;
Right click, save and share 🙂
1- Plan your exercise program and make to-do list 2- Stay active for a minimum of 30 min per day for 5 or more days per week. 3- Remember the 4 main elements of exercise: a. Warm up 3-5 min b. Conditioning 15-25 min (3 days aerobics and 2 days resistance) c. Cool down 3-5 min d. Stretching minimum of 5 min 4- Best exercise experience is with your partner or your kids 5- With your children be creative and let them move around the house 6- Always change your exercise routine and beat the boredom 7- No equipment, no problem you can use anything available including your body weight. 8- Exercise from a chair can be fun and ideal for older adult 9- YouTube can be great source for tones of exercise varieties, remember to choose wisely
Text provided by Dr. Ayman Al-Bedri, Secretary-General, Society of Exercise is Medicine Malaysia. Photo credit: Steven Raj Advisory Board Member EiMM.
The iconic IRONMAN® competition is coming to the shores of Desaru Coast in 2020, and One&Only Desaru Coast has launched a curated wellness programme for fitness enthusiasts and triathletes taking part in the competition.
Available from 17 – 19 April 2020, guests of the resort will be able to take advantage of bespoke physical activities and culinary options to complement and elevate their individual training plans, as well as join the resort’s inaugural Bonfire Legends event and vibrant pre-race party at Ember Beach Club.
IRONMAN® is one of the most challenging endurance races in the world and triathletes taking part in the Desaru Coast course on 19 April will tackle a 1.9km swim in the clear sea waters, a 90km bike ride along the coast and a 21.1km run around the perimeter of The Els Club Golf Course. Racegoers that book the Ironman programme at One&Only Desaru Coast will be able start race day with a healthy breakfast, specially tailored to cater to specific nutrition plans, and supplies of house-made protein bars and electrolyte water for energy and hydration. Family and friends supporting the participants can cheer athletes on from the One&Only Pit Stop throughout the day, which will include seating areas, refreshing drinks and music sets by the resident DJ.
The weekend will also see the launch of One&Only Desaru Coast’s inaugural Bonfire Legends sessions, a series of intimate, quarterly events that will bring together the biggest names in every industry from health to sustainability, to inspire and ignite conversation around a variety of topics. A convivial evening set around a bonfire alongside canapes and drinks, the interactive discussion on 17 April will be hosted by Malaysian Ironman triathlete Ng Seow Kong and sports psychologist Dr. Jay-Lee Nair who will facilitate a lively discourse on competitive training and how athletes can optimise their regime for a healthy mind and body.
To celebrate the inaugural race with the community and their supporters, Ember Beach Club will be hosting the biggest pre-event party on the coast, featuring dynamic DJs, live entertainment and a delicious menu of expertly grilled prime meats and fresh seafood with Asian flavours prepared by acclaimed Chef Andrew Walsh. With two infinity pools overlooking the sea, Ember Beach Club’s shady cabanas are perfect for those seeking a leisurely afternoon, fresh juice in hand, whilst water sports are available for adrenaline-pumping action on the beach. Taking place from 2pm to 6pm on Saturday, 18 April, the pre-race party will include a dedicated carbohydrate–loaded set menu and special non-alcoholic beverage to energise race goers alongside the beats of the live DJ set. Whilst open to the public,
One&Only Desaru Coast guests will be given priority reservations for a table or cabana. The world-class fitness facilities at One&Only Desaru Coast are a haven for athletes, providing a diverse array of options; from the indoor and outdoor gym featuring top-of-the-line Technogym® equipment, to the Pilates studio for alignment-based training, and personal trainers poised to devise a bespoke workout on the beach or provide a lesson in the ancient Malaysian martial art of Silat Melayu. The resort boasts a tennis academy and tennis courts as well as Malaysia’s first Padel courts, as well as offering other activities to vary training programmes, including water sports such as paddle boarding and wakeboarding, kayaking, yoga, tree climbing and jungle trekking.
To restore and recover post-race or training, guests can choose from a selection of bespoke treatments available at the resort’s Chenot Spa. The sanctuary-like spa is home to 10 private consultation rooms with adjourning forest-facing treatment rooms, a relaxation pavilion, hot-and-cold pools, steam and sauna facilities and a professional hair salon.
The revolutionary spa takes wellness to the next level with a unique scientific and holistic approach to health and wellbeing, developed in partnership with Chenot, leaders in wellness with nearly 50 years in practice. Offering the benefits of select elements of the Chenot Method® – a rigorous and research-driven framework for achieving optimum health, the spa integrates the latest scientific advances in Western medicine and diagnostics such as Body Composition Analysis and Cardio Respiratory Fitness Assessment with the best in Chinese and alternative medicines, the menu of research-led and holistic wellness programmes is designed to reset the body, strengthen resilience and improve metabolic efficiency.
Guests are encouraged to enjoy spa treatments depending on their physical needs, and highlights include the Chenot Detox Body Massage to drain away deep toxins, Chenot Connective Tissue Massage to release tension due to muscle inflammation and Chenot Regenerating Treatment designed to stimulate deep breathing and relieve stress. Those looking to accelerate their fitness journey can also opt for the signature three-day Chenot Fitness Programme, which includes nutritional consultations, a full physical and biochemical assessment as well as deep tissue massages and personal training sessions.
The Ironman Desaru Coast offer is available from 17 – 19 April 2020, starting from MYR7,000/SGD$2,315 per suite for two nights and includes a daily healthy tailored breakfast, exclusive Ironman welcome amenities, specialist snacks including protein bars and electrolyte water, resort credit of MYR 500/ SGD$164 per suite per night and an invitation to Bonfire Legends evening hosted by a panel of esteemed speakers (terms and conditions apply).
One&Only Desaru Coast will begin welcoming guests on 23 March 2020. For more information on the resort, please visit: oneandonlydesarucoast.com
No crowds. No start gun or pre-race nerves. No official starting line. Such is the flexibility and convenience offered by virtual races, the latest trend in the running community.
ASICS’ inaugural #IMOVEME Challenge seeks to transform organized racing with a 12-month virtual marathon series across Singapore, Malaysia, Thailand, Indonesia, and Philippines, which aims to attract thousands of runners from across the region.
Organized in partnership with virtual race platform, 42Race, the year-long challenge will feature four marathons with different requirements.
Runners can sign up for the virtual marathons by registering online at <https://web.42race.com/race-bundle/asicsimoveme2020challenge>, choose from the marathon races that best suit them and run them anywhere they like – whether it’s on a treadmill or at their neighborhood street.
Upon completing the race, runners can then upload their finishing time and see how they stack up against the rest of the running world in the region.
ASICS #IMOVEME CHALLENGE 2020 Finisher Medal
Four Marathon Categories
There are four marathon categories – Beginner, Intermediate, Advanced, and Ultra. The completion of each marathon will see runners earn a prized medal and a 15% discount ASICS e-voucher.
Winners
Need more motivation? Completing all four marathons in the Advanced and Ultra segments will not only see you clock more miles, but also bring you closer to the grand prize of [a 3D2N Wuxi Marathon Trip inclusive of a marathon entry, accommodation and a return flight worth USD 5,000 In total].
Completing all four marathons in the Beginner and Intermediate segments will also entitle you to a chance to win USD 1,000 worth in ASICS products.
For those who prefer running in groups, ASICS Running Club will also be holding special training sessions every Tuesday evenings, which are led by experienced runners and tailored specifically to the marathons’ requirements to help runners achieve their personal fitness goals.
So what are you waiting for? Join in a running experience that will inspire you, push you and move you.
Registration for the ASICS #IMOVEME Challenge is now opened at
Many people ask us; are there any benefits to intermittent fasting?
In short, yes there are many benefits to intermittent fasting, some which may surprise you too. As you continue to read this article, you will learn all about what fasting can do for you in the short and long term.
First though, let’s take a look at what intermittent fasting actually is, before we go into more details about the benefits of a fasting program.
Many people may already be aware of what intermittent fasting is, and they may even be familiar with some of the most common health benefits when following this particular protocol. However, when it comes to intermittent fasting there are far more benefits to be had than you might have first thought.
Following any form of fasting program can drastically improve ones health both physically and mentally. Not only this; your lifestyle and productivity in general can take a huge upturn as a result.
Just in case you are not aware of what intermittent fasting is, I will briefly give a short overview here. Essentially, intermittent fasting is a protocol in which you abstain from food, and certain fluids for a prolonged period of time. Any food or drink that contains calories and stimulates a metabolic response in the body is avoided for that duration of time.
There are many different forms of fasting in which your fasting and feeding windows last for various lengths of time. Some of the most common protocols are;
16-8 – With this format you don’t eat or drink calories for 16 hours, and then you consume all your caloric intake for the day within the 8 hour feeding window before fasting for 16 hours again. This is one of the easiest methods to do begin with when getting started with the fasting lifestyle.
18-6 – With this method, you fast for 18 hours and then you consume your daily caloric intake within a 6 hour window.
20-4 (AKA The Warrior Diet) – You can probably guess this one by now! You fast for 20 hours and consume you daily caloric intake within a 4 hour window. This protocol is a more advanced strategy and it is only best to attempt this once your body is used to fasting.
OMAD (One Meal a Day) – Some die hard intermittent fasting fans consider the OMAD diet the ‘holy grail’ of fasting! With this method you do what it says on the tin and you eat only one substantial meal a day. This particular protocol is particularly powerful because after about 19 hours of fasting, your body begins to reap some of the more elusive benefits of fasting. This includes benefits such as autophagy and anti-ageing which we will discuss more in depth later.
Now we have a general understanding of this time based protocol, we will now look at some of the health benefits of intermittent fasting. There will be some common ones in the list that you will already be aware of. However, some of them will surprise you I am sure!
Fat Loss
Perhaps one of the most well known benefits of intermittent fasting is fat loss, and this is one of the main reasons that many people decide to begin a fasting program in the first place.
It is true that fasting is more effective than many other diet programs out there including the dreaded calorie restricted eating plan that millions of people fail with every year.
“How does fasting actually work in terms of fat burning though; and why is it superior to many other methods?”
Calories in vs calories out theory for fat loss that the vast majority of people are familiar with is fundamentally flawed. The theory assumes that all calories are equal. However, we know this not to be true. We can not oversimplify how different foods a processed in the body and the hormonal effect they have.
Most people believe that the only way to loss body fat is to either reduce the amount of calories you take in through food or increase the amount of calories you expend through exercise.
The diagram above is a great analogy that depicts how most people view the calories in, calories out theory for fat loss. It is in fact a myth!…Or at the very least an over simplified explanation. There is no such thing as one big container in your body that stores calories. In reality your body doesn’t really know what a calorie is. In actual fact, weight gain is more like a two compartment problem. The analogy I am going to share with you now was made popular by the world leading fasting expert Dr Jason Fung. Dr Fung has a great visual way of explaining how the body actually gains and loses weight.
Take a look at the diagram below.
The picture above shows how fat gain is actually a two compartment problem. Whenever you eat a balanced meal, the carbohydrates and/or sugars in that meal are turned into glucose. Imagine that this glucose is then stored in the ‘fridge’ (aka your liver). It is very easy to store glucose in the liver, and likewise it is very easy to take glucose out and use it as energy. Just like when you go to your fridge in the kitchen, you can easily fill that fridge with your food shopping. You can also just as easily take food out to eat it. It is quick, easy and convenient. However, there is only a limited amount of space in that fridge and similarly there is only a very small amount of space in your liver for glucose from food. Therefore, if you keep eating those 6 high carbohydrate meals a day, you soon run out of space in your liver and so the excess glucose overflows and gets pushed into fat cells instead. The situation now is that you gain body fat which can be very hard to lose if you don’t understand an effective method for doing so. This entire process is moderated by the fat storage hormone insulin which is represented in the above diagram as the traffic cop.
Most people eat far too much far too often which causes the pancreas to secrete a large amount of insulin. This insulin then tells the body to store glucose energy from food in the liver. If the very limited space in the liver runs out, then the insulin continues to store that glucose energy, but in the fat cells instead, causing the person to gain weight.
Therefore, the key to efficiently burning body fat is to avoid spiking insulin, thus allowing the liver to deplete of glucose which in turn forces the liver to burn body fat for fuel instead. There are a few methods of reducing insulin secretion, but one of the most effective is intermittent fasting!
Let us look at what happens when we abstain from eating and drinking calories for a prolonged period of time.
So to continue with our analogy, what we need to do is to stop going food shopping (eating), consume all our food in the fridge (deplete the liver of glucose), which then forces us to break into those freezers in the basement for food (burn body fat).
The second image down shows this process in graph form. Notice how as the consumption of carbohydrates is reduced, fat oxidisation (AKA fat burning) increases exponentially. So now we can see how intermittent fasting allows our body to access its own fat stores by depleting the body (in particular the liver) of Glucose.
Reduced Hunger
As your body gets accustomed to fasting and you start to burn your own body fat for fuel, you will find that your hunger massively decreases. This is because over time your body becomes what is called fat adapted as we develop metabolic flexibility. The Mitochondria are the bodies ‘power plants’ which are responsible for converting the caloric energy from food into energy that the body and its cells can use. The longer amount of time you engage with an intermittent fasting program, the more effective your body becomes at burning fat. In fact, the amount of Lipase Enzymes available in the body that are responsible for oxidising fat for energy are significantly increased. Your body is now aware of your fat stores and it knows it can tap into this fuel source at any time it needs to. This means that you don’t get as hungry as often and also your metabolism increases because your body now knows that there is a larger fuel source available to you; not just the little amount of glucose that is stored in your liver.
In summary, if after about 3 weeks to a month of intermittent fasting you notice that your hunger levels have massively decreased, you have lost a lot of body fat and you feel mentally focused, then you are most likely fat adapted to a certain degree.
In the video below, one of my favourite intermittent fasting experts on YouTube explains fat adaptation and intermittent fasting further.
Cures Insulin Resistance and Improves Insulin Sensitivity
When a person is carrying excess body fat, this generally means that their body is not as efficient at processing Carbohydrates and sugars. This is often due to the person in question consuming a high Carb/sugar diet over a long period of time. You see, fat gain is a time dependant phenomenon. Consuming a diet that spikes Insulin levels excessively over a prolonged period of time leads to a condition known as Insulin Resistance.
The main job of insulin is to open up liver and fat cells to allow glucose from the blood stream into them after eating food. If a person continues to consume foods and liquids that spike insulin excessively, then the liver cells soon become full and begin to over flow with the glucose. Therefore the pancreas tries to overcompensate for this by secreting even more insulin whilst pushing glucose into fat cells instead as discussed in the weight loss section earlier. This precisely is how insulin resistance causes obesity.
To make this process easier to understand, observe the picture above. The inflated balloon represents a liver cell that is overflowing with glucose due to a carbohydrate and sugar heavy diet. Because this cell is full, the pancreas releases even more insulin to try to get the excess glucose out of the blood stream. However, because the liver is overworked, the insulin starts to put the glucose into fat cells instead.
The simple solution to this Insulin Resistance problem is to abstain from food, or partake in a very low carbohydrate and sugar free diet for a period of time as previously discussed in the weight loss section. This allows the body to burn off the stored glucose in the liver and fat cells which will in turn allow the body to respond normally to insulin again.
Improved Gut Health
Digestion is a very energy intensive process for the body. Fasting gives a chance for the gut to rest, and cleanse itself. Not only this, but a study from 2014 discovered that fasting promotes Bacterial Clearance.
The image below shows the title of the study, and you can click on the link below the image and checkout the study for yourself if you wish.
In summary, the research found that when mice were put through alternate day fasting they were able to clear Salmonella twice as fast as the non-fasted mice. The bacteria just passed through the intestines and was not absorbed into the body. The fact that is study was performed on mice rather than human subjects does not really discredit the research that much. The reason that researchers use mice in studies like this is that they know the the results are pretty much the same as to what it would be in humans. So it’s all good news for your body and its guts if you do intermittent fasting on a regular basis. You inner workings are going to be much healthier, and your gut will fight off bad bacteria much more efficiently.
Not only this, but the process of intermittent fasting also promotes the growth of good bacteria. The stress (good stress) that fasting puts on your gut causes the immune system to up its game and so more good bacteria is colonised. In turn this causes;
Better resistance to bad bacteria
Improve symptoms of IBS
Cures acid reflux
Improves indigestion
Regulated bowel movements
Many more….
Good for Your Heart Health and the Cardiovascular System
Intermittent fasting is very effective for reducing the risk of cardiovascular disease, heart attack an other related health issues.
It was commonly believed that an over abundance of so called LDL “bad” cholesterol was the primary cause of heart attacks and cardiovascular disease due to a diet that was too high in fats. This however, is simply not the case. In fact cholesterol is essential to the body’s ability to function. Cholesterol is so important to the body that is is produced by nearly every single cell in your body. You NEED Cholesterol to survive! In fact, over 75% of cholesterol is made by your body and not ingested through your diet.
“If Cholesterol is really that bad for you then why is 75% of your total Cholesterol made ‘in house’ by your own body?”
NEWS JUST IN!…
It is in fact the oxidative stress that an over abundance of glucose in your body has on your your arterial walls that cause Cardiovascular disease and heart attacks.
In simplistic terms, if you consume too much sugar or carbohydrates over a long period of time, then inflammation and tiny cracks start to appear in the walls of your arteries. As a result, the LDL Cholesterol turns up at the site of the damaged artery and acts as a band aid by forming a coating over the inflammation. This, by the way is a good thing. It is the Cholesterol’s job to repair the damage. The only reason the LDL turned up in the first place was because of the inflammation of the artery that was caused by high glucose levels in the bloodstream.
“Blaming LDL Cholesterol for Blocking an Artery and Causing a Heart Attack is Like Blaming Firemen for Causing a House Fire Just Because They Are Always At The Scene!”
Therefore, when you fast, you give your body a chance to burn off the glucose which in turn reduces inflammation all over the body including your arteries. This then means that LDL cholesterol does not need to try repair the damage which could end up inadvertently blocking your arteries. Another powerful reason for giving intermittent fasting a try!
Decreased Cancer Risk
It is becoming more commonly known that cancer cells feed and thrive on sugar in the body. When you fast or consume a low carbohydrate and sugar diet, you literally create an environment in your body in which cancer cells can nor thrive nor survive.
The global cancer statistics as shown above is worrying. This devastating illness impacts millions of people a year worldwide. There are many lifestyle factors that can be a catalyst for cancer. Some of them being;
Some causes of cancer are sadly either genetic, or as a result of old age. It is an unfortunate fact that as we age we become more at risk of many forms of cancer. However, as we can see from the NBC News statistics, almost half of the cancer cases we see today could be prevented through healthier and smarter lifestyle choices. We can also see from the above chart that smoking, obesity and alcohol are the leading causes of a fair amount of cancer cases.
As already mentioned, cancer cells feed on glucose. In fact cancer cells are 10x more receptive to glucose and insulin which in turn means that they are 10x more likely to thrive and multiply in a glucose infested body. On the flip side, cancer cell do not feed on fat and oxygen (fat oxidisation) for fuel at all. Therefore, if one intermittent fasts intensely and regularly, their glucose and insulin levels will drop and as a result significantly reduce the chances of cancer cells thriving in the body.
Less Risk of Alzheimer’s, Dementia and Parkinson’s Disease
There are a few theories as to how fasting can help prevent, or relieve the symptoms of Alzheimer’s and other related neurodegenerative diseases. Nothing is 100% proven yet, however promising signs are beginning to emerge in recent research.
A study carried out by the Department of Food and Nutrition at Hoseo University in South Korea found that intermittent fasting may help prevent age related memory loss and mental deterioration.
The concepts discussed in the study its self are fairly complex and make for very heavy reading. In essence though, the research looked at the effects of fasting on a group of rats with a form of Alzheimer’s disease in comparison to a group of rats without the disease. interestingly, positive results were observed.
“Intermittent fasting may be an effective intervention to protect against age-related metabolic disturbances, although it is still controversial.”
– Department of Food & Nutrition, Obesity/Diabetes Center, Hoseo University
A popular theory as to how fasting helps prevent and reduce symptoms of neurodegenerative diseases is to do with how the brain utilises glucose for energy.
It is known that degenerative diseases in the brain are mainly caused due to a high amount of dying brain cells. One theory is that with Alzheimer’s and related conditions, what has happened is that the brain is no longer able to use glucose for energy. For some reason the mechanism that the brain uses to use glucose has malfunctioned. Yet for most people it is glucose that their brains primarily run on. However, If you fast for a period of time, the body begins to produce ketones out of oxidised fat, which then can be used as an alternative fuel source by the brain. In many ways, the brain actually prefers ketones as a fuel source as it is a cleaner and more efficient form of energy. The one switches to using ketones for fuel rather than glucose, then a lot more of the brain cells are able to survive resulting in a reduced risk and/or relieved symptoms of many neurodegenerative diseases.
Improved Immune System and Decreased Risk of Illness
Intermittent fasting can also drastically increase the efficiency of your immune system which may help reduce the frequency and severity of some illnesses you encounter.
In short, fasting kills off white blood cell responsible for fighting illness and disease. Now this may sound like a bad thing, but actually what happens is that this encourages the T cells to produce even more white blood cells which gives a healthy boost to your immune system. . I am going to let fasting and keto expert Thomas DeLauer explain in this in more detail.
Boost in Testosterone and Human Growth Hormone (HGH)
It is now known that insulin inhibits the production of testosterone and human growth hormone when it is released. Not only this, but healthy natural fats are essential for hormonal balance and testosterone production in both men and women. For this reason, when one undergoes prolonged fasting and the body is functioning primarily on fats, testosterone levels are significantly increased. In fact, every time we eat, for 3-5 hours afterwards out testosterone levels are significantly reduced.
The European Journal of Endocrinology released a study that proved the effectiveness of fasting in boosting testosterone and HGH levels. The research found that fasting increased the levels of Luteinizing Hormone in the brain which signals to the sex organs to produce more testosterone. The study also found that Lutenizing Hormone increased by 20% in obese individuals and a massive 67% in non-obese individuals when fasting. This is a significant increase which can have many positive effects on your life.
The most common benefits of elevated testosterone levels are;
Increased muscle mass
Decreased body fat
Increased libido
More energy
Strengthened bones
And many more…
Improved Mental Focus and Enhanced Mood and Less Stress
When you fast for a a significant amount of time, your body starts to burn its own fat for fuel. The body oxidises this fat and produces something called ketones. These ketones are an alternative energy source for the body once all the glucose has been used. Ketones are actually a preferred energy source for the brain. They cross the blood/brain barrier more easily and they also provide more energy per unit of oxygen than glucose. The result of result is using ketones for fuel during periods of fasting appears to lead to reduced depression and an enhanced positive mental state in those who partake in prolonged fasting. Many subjects even report a euphoric feeling after 2-3 days of fasting.
A review by Fond Et Al looked looked into how many studies they could find that examined the effect of fasting on mood and brain disorders. They conducted a search on the Medline, Web of Science and PsycINFO databases to see what they could find.
“Clinicians have found that fasting was frequently accompanied by an increased level of vigilance and a mood improvement, a subjective feeling of well-being, and sometimes of euphoria.”
Fond G Et Al
As a collective, these studies found that;
After 10 days of fasting, patients with clinical depression reported an 86% remission rate of their condition.
Other studies found that fasting or calorie restriction in healthy participants or those with medical issues showed improved energy levels, improved mood and reduced depressive and anxiety symptoms.
Another study that looked at the effects of fasting on Muslims during the month of Ramadan found that they experienced a decrease in both manic and depressive symptoms.
It would appear that fasting has enormous benefits on mood and mental health. Just another one of the many positive by products of fasting.
Autophagy
Essentially, autophagy is the bodies process of eating its own deformed and dead cells, and replaicing them with new ones. This is the cornerstone of the anti-ageing process. However, autophagy and the anti-ageing benefits associated with it, are only achievable through a more extreme and prolonged form of fasting. Generally a fast of more than 19 hours needs to take place before autophagy begins to occur in the body.
So how is autphagy stimulated in the body as a result of fasting? Well, when the body runs out of glucose (as it does when we are in a moderate to severely fasted state), the body starts burning its own body fat for fuel. As a direct result of this, the enzyme AMP – Activated protein kinase is released. This enzyme is only released as a result of burning fat for fuel rather than glucose. When this happens the process of autophay begins and the healthy cells in the body break down the dead or malforrmed ones whch then allows new cells to be created.
The most common benefits of autophagy are;
Increased longevity
Reduced cancer risk
Prevention or delay of neuro-degenerative diseases
Reduced inflammation
General anti-ageing
And many more…
So are there any benefits to intermittent fasting? – The Final Verdict!
In summary, intermittent fasting is something that can be extremely beneficial for your health, fitness and fat loss goals. The positive effects of fasting go far beyond aesthetics and fat loss. They go as far as helping to improve your general health. With ever more people around the world becoming interested in fasting, maybe the current global obesity and health epidemic will be a thing of the past in the not too distant future.
This article has been reproduced with permission and courtesy of Nick at The Muscle Expert.
The CEO of UFIT looks so young you may mistake him for an inexperienced person trying to make it in the fitness industry. However, Will Skinner has more experience than you and I combined. This former professional rugby player brings over his years of rugby experience into the commercial aspect of fitness. Of this, he says “I feel like I never made a switch.”
“Yes, I was in the office a little more, but I was still involved with something I love, and so always want to do my best and expect the best from others,” he added.
He says that there is a lot that can be learned from sports and business, and he doesn’t think his approach to business is any different from during his sports days. “I’m sure all the guys I work with get fed up with me using sporting analogies day-to-day – whether it be recruiting and growing a team or academy like Alex Ferguson or developing our own culture like the All Blacks – sport-to-business synergies and comparisons are endless. If it makes me think I’m managing Manchester United or the All Blacks then I’m happy, too.”
Physical Exercise
The main gym at UFIT Club Street
As for physical exercise, he says “Physical exercise is highly important as part of a wider approach to general health, but it’s also equally important to get the balance right. We encourage everybody to also look at their nutritional journey and that is why we have a team of nutritionists on-hand at every (UFIT) Hub to get you on track. Whether you need advice on weight loss, clinical nutrition or sports nutrition, this type of holistic view of looking at fitness will enable you to ignite that fire and take you to the next level.
However, if you are new or hesitant to begin exercising, don’t despair. Will says that UFIT understands your struggles. All you have to do is to take the first step to go to UFIT and they will help you. “We have the ability and skill to support and guide you and to make that journey fun, so that you want to stick to it and keep coming back for more,” he says.
It may sound dubious to some but don’t let that stop you from getting healthier and fitter as UFIT is systematic and starts from the very basic.
The Approach
Step into UFIT Club Street Hub to begin your transformation journey
UFIT’s approach is not strictly focused on fitness alone but on one’s overall health. They believe that everyone is unique and therefore requires a unique approach accordingly to their needs. It is safe to say that UFIT is not your typical one-size-fits-all gym, but rather one that offers a full end-to-end service.
“Everybody starts with a health consultation with the Hub Manager. This is an in-depth analysis of their body composition and identifies various health metrics to highlight any imbalances in their body and discrepancies in lifestyle. With this data, we are able to suggest an appropriate fitness and wellness plan as we have the best information to plan this person’s journey. Our holistic approach allows us to determine whether we need to take them back to a position of health and/or fitness or to take them to that next level if they are an elite athlete and have the ability to dedicate themselves to a sports performance lifestyle.
Our clients also undertake mobility tests at their first session with a trainer or therapist and this helps to identify imbalances that might impede their progress or that we have to be mindful of.
Everything we do is bespoke and enables us to test and track a person’s progress whatever stage of the journey they are at.”
Injuries
Now, if you have had prior injuries UFIT would be able to assist you too and it is something that Will Skinner knows a lot about as it was a neck injury that put him into early retirement from professional rugby.
“Rehabilitation and recovery have always been a part of our services. Our trainers are highly qualified and take this approach very seriously with regards to ensuring everybody performs exercises correctly, takes time to recover and gets the right level of professional support when needed. We opened our first dedicated Physiotherapy Clinic at Raffles Quay in 2016, went on to open one-north UFIT Clinic in 2017, and Orchard UFIT Clinic in 2018. This allowed us to build a team of the absolute best Physiotherapists, Osteopaths, Sports Massage, Pilates and Rehab specialists in Singapore, on hand at all times to help recharge our clients.
The three new Hub destinations are also carefully structured so that Physio and Rehab services are fully integrated into our offering, with Club Street having nine dedicated treatment rooms within the same building as our fitness studios. Therapists and Trainers share patient notes and can easily refer clients back and forth between teams, using our bespoke UFIT Online Coaching Platform, for the best care they can provide,” says Will.
The male changing room at UFIT Club Street
Founded in 2011, UFIT was set up to deliver a higher level of personal training than what was available in Singapore at the time. Starting with one gym at Amoy Street, it quickly expanded to become the country’s largest independently owned fitness community. The business is multi-award winning and offers Personal Training, indoor and outdoor Group Training, Physiotherapy and sports rehabilitation related services, and Nutrition alongside its other businesses, Youth Academy, Retreats, Education and Corporate Performance.
Recently, the fitness centre celebrated a decade by opening its new integrated Hub at Club Street, Singapore.
AFTNews – Wearables technology company Fitbit, Inc. (NYSE: FIT) announced earlier in San Francisco that it has entered into a definitive agreement to be acquired by Google LLC for US$7.35 per share in cash (it was last trading at US$7.18), valuing the company at a fully diluted equity value of approximately $2.1 billion.
“More than 12 years ago, we set an audacious company vision – to make everyone in the world healthier. Today, I’m incredibly proud of what we’ve achieved towards reaching that goal. We have built a trusted brand that supports more than 28 million active users around the globe who rely on our products to live a healthier, more active life,” said James Park, co-founder and CEO of Fitbit. “Google is an ideal partner to advance our mission. With Google’s resources and global platform, Fitbit will be able to accelerate innovation in the wearables category, scale faster, and make health even more accessible to everyone. I could not be more excited for what lies ahead.”
“Fitbit has been a true pioneer in the industry and has created terrific products, experiences and a vibrant community of users,” said Rick Osterloh, Senior Vice President, Devices & Services at Google. “We’re looking forward to working with the incredible talent at Fitbit, and bringing together the best hardware, software and AI, to build wearables to help even more people around the world.”
Fitbit pioneered the wearables category by delivering innovative, affordable and engaging devices and services. What’s interesting is that the wearable offers users an immersive experience from the wrist to the app, designed to help users understand and change their behavior to improve their health. Because of this unique approach, Fitbit has sold more than 100 million devices and supports an engaged global community of millions of active users, utilizing data to deliver unique personalized guidance and coaching to its users. Fitbit will continue to remain platform-agnostic across both Android and iOS.
Earlier in August this year, Fitbit announced that it was supplying Singapore residents with free fitness trackers in a collaboration with the Singapore government. Singaporeans who registered, would receive a free Fitbit Inspire band if they committed to paying SGS$10 a month for a year for their latest offering; the Fitbit premium coaching service. The program should be rolling out now.
Fitbit products are sold in 39,000 retail stores across 100+ countries around the globe. Powered by one of the world’s largest databases of activity, exercise and sleep data and Fitbit’s leading health and fitness social network, the Fitbit platform delivers personalised experiences, insights and guidance through leading software and interactive tools, including the Fitbit and Fitbit Coach apps, and Fitbit OS for smartwatches. Fitbit’s paid subscription service, Fitbit Premium, uses unique data from its users to deliver actionable guidance and coaching in the Fitbit app to help achieve personal health and fitness goals of users. Fitbit Health Solutions develops health and wellness solutions designed to help increase engagement, improve health outcomes, and drive a positive return for employers, health plans and health systems.
In its press statement, Fitbit added that consumer trust is paramount and that privacy and security guidelines have been a part of Fitbit’s DNA since day one, and that will not change. Fitbit assures that it will continue to put users in control of their data and will remain transparent about the data they collects and why. The company assures that it never sells personal information, and Fitbit health and wellness data will not be used for Google ads.
The transaction is expected to close in 2020, subject to customary closing conditions, including approval by Fitbit’s stockholders and regulatory approvals.
Qatalyst Partners LLP acted as financial advisor to Fitbit, and Fenwick & West LLP acted as legal advisor.
We researched a little more information about Alphabet, the holding company of Google and found a message from its CEO, Sundar Pichai speaking on its third quarter 2019 financial results, “I am extremely pleased with the progress we made across the board in the third quarter, from our recent advancements in search and quantum computing to our strong revenue growth driven by mobile search, YouTube and Cloud,”.
“We’re focused on providing the most helpful services to our users and partners, and we see many opportunities ahead.”
“Our businesses delivered another quarter of strong performance, with revenues of $40.5 billion, up 20% versus the third quarter of 2018 and up 22% on a constant currency basis,” said Ruth Porat, Chief Financial Officer of Alphabet and Google. “We continue to invest thoughtfully in talent and infrastructure to support our growth, particularly in newer
areas like Cloud and machine learning.”
Fitbit and the Fitbit logo are trademarks or registered trademarks of Fitbit, Inc. in the U.S. and other countries. Additional Fitbit trademarks can be found www.fitbit.com/legal/trademark-list. Third-party trademarks are the property of their respective owners.
