Archives for August 2009
SINK OR SWIM? – IT’S ALL ABOUT DISCIPLINE
My Basic rules while working out: Intensity, Modality, Consistency, Quality & Pacing.
INTENSITY- HIGHER & STRONGER
During physical training, your body has three possible sources of energy: glucose/glycogen (blood sugar and sugar stored in the muscles), fats, and protein (Sugar first, protein last). The harder your workout, more energy will be burned. But remember Sugar is the first to be burned.
Low calories in body = High chances for fat burns
Knowing your Basal Metabolic Rate and having Food Journal are the best ways to keep track.
Exercise with a higher heart rate will burn more calories which help to boost your metabolism for up to 24 hours. Metabolism helps you to burn calories and fats even when you are not exercising BUT DAILY WORKOUT IS HIGHLY RECOMMENDED TO MAXIMIZE FAT BURNING!
Maximum Heart Rate (beats per minute) = Male (220 – your age) or Female (226 – your age)
MODALITY – NO PAIN, NO GAIN
Doing same exercise routine allows you to become accustomed to it, and after a while, your workout stops giving you results. You must constantly apply new and challenging stimuli. Example: Push-Ups – Modified to Standard to Military to Triceps
CONSISTENCY – BE FOCUS
Inconsistency will lead to gradual progress instead of getting your body in gear and maximising crazy results in no time. Setting non-scales goals are great.
Week 1 – Clothes fitted differently (Loosen NOT TIGHER!?)
Week 2 – See changes in your physiques
QUALITY – SAFETY & EFFECTIVENESS
I can’t stress enough; ITS FOR YOUR OWN SAFETY AND ITS REDUCE THE EFFECTIVENESS OF THE WORKOUT!!! Remember this;
1. PRECISION – Go through the motion which helps you to understand how its performed and committing muscle memory
2. CONCENTRATION – To achieve maximum results, you must focus on the movement and specific muscle you are training to make every rep count.
3. CONTROL – Full range of motion in a deliberately, steady manner will increase you flexibility. Maintain control and focus on every movement which allow you to max out the benefits of your training
4. BREATHING – Helps to keep your blood pressure steady and promote slow, controlled movements for maximum results. Exhale while doing the difficult part and inhale to starting position.
PACING – BODY MAINTAINANCE
Exercise is the architect and recovery is the builder. Muscles grow and develop after workout. You must know your limit and do give yourself a break before burning out. Sleeping (Deep Sleep) & relaxation are another key element to lose weight. Lack of sleep will imbalance hormones level and triggers us to increase appetite and develops abdominal fats.
May your workout be Hard, Safe and Smart! Cheers! =)
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