ALVIN HO

If there’s one thing that I have learned from more than a decade of working out, it is that keeping fit is more mental than physical. Everyone has the potential to achieve their fitness goals – if they put in enough effort to do so. It is, in fact, the mind that needs to be hardwired to consistently put in this effort. In order to attain and maintain this mental tenacity, it is crucial as to how we can coax ourselves to banish away the amenities of a sedentary lifestyle and work towards adopting an active one instead.

1. Feel good effect

This is considered the main impetus in my pursuit for fitness. I agree that the prospect of having to undergo a session of gruelling physical activity might deter many, however, I urge to not dwell into the process but look forward to the post effects of training. The sense of achievement to have completed what I have set out to do, coupled with the feel of gaining a tougher body after every training session are the key factors that drive me through my weekly regimes.

Research also show that exercise induces the body to release Dopamine, a neurotransmitter that necessitates the feelings of pleasure and happiness in the brain. The bottom line is, it always feels good to have exercised, keep that embedded in your mind and I reckon it will give you that extra push to grind through your training sessions and come out stronger than ever.

2. Concern for the future

Rather be embraced in the comfort of the couch, picture your body screaming incessantly to be indulged in physical activity. The benefits of adopting an active lifestyle are many. By conditioning the heart, strengthening the muscles and bones, it is undeniably the sure way to defend against ailments and undesired health issues.

It is never too early or late to start, pick up a suitable sport or activity for your age and stick with it. Just like how the saying goes, “prevention is way better than cure”, always keep in mind that what you do today will determine how thankful or bitter your body will turn out to be in the future.

3. No shortcut to success

Rather than feel discouraged, I would like to reiterate about managing expectations when leading a healthy lifestyle. I have come across many people who query as to the length of time it takes to build that perfect body or run their fastest race: “Will three months be enough?”, “Will half a year be adequate?”

My answer will typically be that fitness is a life-long commitment, even if you can successfully build a great body within a short period of time, it will take a lifetime to maintain the result. I am, in no way, trying to bring across the “If you are not up for it, then don’t bother” mentality. Viewing from another angle, I would tend to use this mindset to push myself and not slacken from any training session, this is because, reverting back to square one has and will never be an option.

4. Fitness is never a burden

I have had countless encounters with people who lament that they can never have time to work out. Work and family commitments have taken up so much of their 24 hours that they probably need another two to three more in order to slot physical activities into the mix. On the contrary, keeping fit does not require hours on end, a good 30 to 45 minutes of quality workout will suffice.

Moreover, fitness and gyms are two independent entities, you can gain your fair share of activities outside the gym. Either furnish your home with simple equipment such as dumb bells and resistance bands or you can spend the time at a nearby workout station. My advice will be to shorten the time spent in front of the TV or computer and strap on your workout gear. Before long, I am sure that it will manifest into a habit – a way of life.

5. Start small so as to gain big in the future

Rome wasn’t built in one day, I remember mentioning this phrase in my very first post. Even though the ambition to excel is key in achieving optimum fitness, but patience is an even more essential virtue. Progressive training bolsters confidence and ensures that the body is properly primed before proceeding to the next level of training.

Do not force yourself to run a marathon when you have not gone through the necessary training needed to even complete a fraction of it. Not only will the body be exposed to unnecessary injuries, I have seen some who give up altogether after succumbing to utter frustration and disappointment. Picture physical wellbeing as a huge majestic Lego castle, in order to achieve the final product, it requires one to carefully piece up those nondescript building blocks one after another.

6. You are what you eat

Yes, you have just completed 30 laps in the pool or ran a good 15 km and now you are famished, what would you reach out to curb that hunger? A choice of a wholesome healthy meal or comfort food which you tell yourself you have earned the right to eat it.

I believe all fitness trainers would agree to the fact that exercising is only the tip of the iceberg, the key to attaining fitness goals still very much rely on what we put on our plate. If you are not satisfied with your progress after some time, I would suggest that you re-evaluate your diet plan and see if more adjustments can be made. Dietary discipline is as, if not more, important than the determination to pursue an active lifestyle.

7. Prioritize 

I doubt any of us will absent ourselves from an important meeting, especially if you are chairperson. This is exactly the mentality that should be translated towards every training session. If you have already planned for gym in the evening, then don’t miss it for the world (unless something more urgent crops up).  Even if there are occasions where you would have to skip one or two, always ensure that makeup sessions are arranged thereafter. It might not be easy to adopt such a mentality at the start, but as you press on, I am sure it will eventually evolve into a need rather than a hassle.

8. Breaking the cycle

Adding variety into your exercise regimes can not only create new found momentum into your stride, it can even help break through your plateaus. The key is not to stick to one training plan for too long, as this will cause the body and mind to grow used to the repetitiveness, which in turn, can potentially impinge growth, making efforts counterproductive. With this in mind, the next time you hit the gym, think of new exercises that you can incorporate for each body part. You can also try taking a different jogging route for a change in scenery, who knows, you might like the new one better. The crux is to vary your workout plan every now and then so that the process remains fresh, thereby preventing interest from tapering off.

There might be more ways to encourage one to stay healthy, but the bottom line is that, in order to achieve and sustain a strong body, the key lies in priming the mind to pursue fitness as one of the major priorities in life.

Even though delayed onset muscle soreness, commonly shortened to DOMS, maybe a natural post-workout effect through the course of building muscular strength and endurance, it is important to note that we need not necessarily be at its mercy. This post will mainly focus on some methods that can be adopted to help alleviate post-workout soreness and aches.

Topical Menthol Balm

The analgesic effect of topical menthol balms produces a cooling sensation that can help with muscle ache relief.

A study indicated that the application of topical menthol balms was able to significantly reduce the discomfort from sore muscles as compared to simply icing them. The menthol triggers calcium ions to affect temperature sensing neurons. This causes the cooling sensation to kick in, thus, disrupting the brain and pain connection.

The hot and cold treatment

Not the sort of treatment that might have been given to you by your high school crush, that is.  In order to reduce the effects of DOMS, a good circulation of blood flow is important so as to ensure nutrients are consistently supplied to the muscles. This can be done by subjecting the affected muscles to alternating hot and cold treatment, which causes vasodilatation and vasoconstriction of the blood vessels around the sore area.

A simple and effective method can be carried out by switching between hot and cold water in the shower. Keeping within acceptable temperatures at both ends of the switch, alternate between hot and cold every two minutes or so and you should be able to see some improvements from the muscle soreness experienced.

The answer is in fruit

Watermelons – L-citrulline that is found in watermelons are said to reduce muscle soreness when consumed pre-workout. Try having a few slices before engaging in intense bouts of exercises and those muscles might just be able to keep up after that.

Cherries –  These little red bulbs of wonder are packed with anthocyanins which help in increasing the rate of oxygen supply to muscles. Try stashing a handful of cherries to snack on post-workout and you might just free yourself from the effects of DOMS quicker than expected.

BCAAs

Branched Chain Amino Acids (BCAAs) have the ability to help increase protein synthesis and reduce muscle breakdown, thereby, conserving muscle tissues through the course of an intense workout session. This will ultimately aid in reducing muscle soreness because muscles tend to recover faster in the presence of BCAAs.

Active Rest

Instead of remaining relatively immobile in a bid to curb the aggravation of muscle soreness, it is widely advised that engaging in light aerobics exercises in the days to follow after an intense workout session can help in alleviating the effects of DOMS.

Keeping the body active encourages blood circulation around the body, thereby transporting the necessary nutrients to speed up muscle recovery.

In conclusion, it is crucial not to let muscle soreness keep you away from your next workout session. By engaging in one or some of the methods mentioned above, you might just be able to bounce right back to your regular training sessions sooner than you expect.

Contrary to popular belief, embarking on that hour-long run on the treadmill or out in the park may not be the best way to shed fats or help to effectively sustain an optimal weight. In this article, I will share with fellow FITteners some proven and effective ways that can help increase your metabolic rates, thereby, making weight management even easier than before.

As defined by (1), metabolism is the chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism, some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized. People with a slow metabolism seem to store fat easily, while people with a fast metabolism seem to be able to eat and never get fat (how fortunate…). Your metabolic set point can be influenced by the external environment (climate), nutrition, exercise, and other factors. In order to maintain a healthy weight, it is essential to seek sustainable methods to effectively elevate metabolic rates and keep it that way.

Pack on Lean Muscles

Increasing your lean muscle mass is a sure way to elevate your metabolic rate. This is because, during strength training, lifting weights stresses and breaks down existing muscles, triggering more new muscle cells to build over the old ones. It takes 3 times more calories to build, use and sustain the metabolically active muscle cells than fat cells. As the proportion of lean muscle increases, the body will tend to burn more calories – even at rest. In a standard bout of cardio exercise, once the increased heart rate tapers off, the calorie burning process ceases. However, calories are continually being burnt several hours after a strength training session as the body and muscles gradually recover from the workout (2).

Packing on lean muscles does not require one to bulk up. In fact, muscle development can be largely controlled by the type of resistance exercise engaged. For those who are looking for a toned and lean figure can utilize workouts which consist of lighter weights with more repetitions (preferably 12 to 15 reps).  As for those who are looking to bulk with bulging biceps and all, seek to carry heavier weights at lesser repetitions, coupled with explosive forms of exercises, such as polymetrics training.  Whether it is to bulk or to tone, the key is to elevate metabolic rates over a prolonged period of time by improving the overall muscle to fat ratio.

 Intensify your Cardio Workout

Slow and steady does not necessarily ensure that you win the fat-busting race. As opposed to long stretches of cardio exercises, such as an hour-long jog on the treadmill, countless studies have already pointed to the direction where short intense workouts are more beneficial in keeping metabolism high (2).

One Scottish study investigated and revealed participants were able to boost their metabolic rates by engaging in intensive half minute cardio bursts (2). This coincides with my previous post on HIIT, which involves short bouts of intense exercises that are alternated with intervals of lighter paced (resting) workouts in between.  This not only keeps your routines way shorter, you would also be able to maintain a relatively high metabolism some hours after the session has ended.

A High TEF Diet

TEF or Thermic Effect of Food is defined as the energy required by the body to break down and digest nutrients in the foods we consume (3). A high TEF index would basically mean that the body will have to expend more energy and time to digest and absorb the nutrients from this genre of foodstuff. In other words, by consuming such foods, the body will not only experience higher metabolic rates, satiety levels will also be kept relatively high over a longer period of time. High TEF foods include those that are rich in protein, fibre and complex carbohydrates.

Rather than solely depending on long and consistent cardio training, try incorporating these tips into your routine. They might help you effectively attain your desired body composition over a shorter period of time.

References :
(1) Hatfield, F. (2013). Fitness: The Complete Guide (8.6.6 ed.). Carpinteria, California: International Sports Science Association.

(2) Lara, M. (2013, May 16). Boost Your Metabolism, Build Muscle. Retrieved November 10, 2015, from http://www.oxygenmag.com/article/boost-your-metabolism-build-muscle-8681

(3) Dan, T. (n.d.). The Best Ways to Increase Your Metabolism. Retrieved November 10, 2015, from http://www.mensfitness.com/training/pro-tips/best-ways-increase-your-metabolism

The journey towards keeping fit and healthy does not hinge entirely on physical activities, in fact, our diet plays a significantly greater role when it comes to achieving and sustaining that desired waistline. Nothing explains the importance of nutrition more succinctly than the 70:30 diet rule. This easy-to-remember concept attributes 70% of the healthy living passage to nutrition and a mere 30% to exercise. It will, thus, be advisable to first place more focus on reevaluating what you tend to put on your plate as opposed to considering what weights to carry in your next workout session.

In this week’s article, I will be discussing some simple ways to overcome undesirable eating habits and pave a way towards adopting a healthy lifestyle that lasts.

Keep a food diary and plan ahead

Nope, not the tedious sort which involves calorie counting or complex nutritional profile analysis. In fact, all that is really required from you is to make a mental summary of the day’s worth of food that has been consumed. Assess the list and pose yourself with these 3 quick questions :

1. Am I eating enough fruits and vegetables? (2 servings each per day, as recommended by HPB)
2. How sugary was my intake?
3. How much of the food was oily and deep fried?

If your answers are generally unfavorable, mentally visualize how you should be planning your intake for the following day, so as to make things better. This simple 5 to 10 minutes daily exercise can have resounding effects, as it makes an individual evaluate the present and make conscious efforts to improve in the future.

Stay committed to the change, one step at a time

Always remember that implementing gradual changes tend to have a more enduring effect in the future. Commit to improve your diet plan by slowly substituting away unhealthy food choices with healthier options. Devise a systematic approach by setting various achievable milestones throughout the weeks to come and stay disciplined in achieving them one at a time. For example, if your goal is to consume more vegetables, start off by adding extra servings to your lunches and gradually extend this to the rest of the other meals.
Conversely, by drastically altering one’s diet over a very short span of time can prove to be daunting and this increases the chances of the person backing out entirely from the program. The crux is to be realistic and do not expect too much too soon. It will take weeks before any new undertaking transforms into a habit.

Keep the junk food out from the house

There is no room for junk in the house, this notion should also apply when it comes to stocking up food at home. If items such as chips, milk chocolate, ice cream, sweet beverages and sugar-coated cookies are removed from the kitchen shelves, no matter how bad a craving, still, you can’t eat them if you don’t have them… right? To add icing to the cake (not literally), by stocking up on healthy wholesome food instead, rest assured that whenever the hunger pang occurs, the only snack that you will be reaching out for will be nutritious bites such as baked nuts, fruits and whole grain bread.

Tell your family and friends about your plans

Do not be secretive about your decision to eat healthy, this is because, the key to successfully curb your bad eating routines might greatly depend on the support from the close ones around you.
For example, like-minded colleagues can encourage each other on and create a culture of healthy eating in the workplace. Family members can also help to change the way home-cooked food is being prepared, such as reducing the use of salt or avoid cooking deep-fried recipes.

This article was re-published with permission from the author. Originally published on Fittener.com, 28th February 2016.

For many of us, stress can be a common precursor to binge eating, where in order to suppress negative emotions in the face of overbearing situations, one might resort to excessive indulgence in the so-called comfort (junk) foods.

Devouring that tub of ice cream might be able to give you instant gratification, but the long term repercussions leave a lot to be desired. Comfort foods usually tip the scale in unhealthy fats, sugar and sodium content, which are underlying factors constituting to undesirable weight gain, diabetes, high cholesterol and cardiovascular diseases, to say the least.

It is therefore crucial to choose your intake wisely, especially in the face of such stressful situations, where consuming comfort foods might only bring a downward spiral to your mood and overall well-being. On the other end of the scale, there are an array of beneficial calming foods which can uplift the mood, relieve bodily tensions and bolster resilience against the negative effects of stress.

Green Leafy Vegetables

Dark Leafy vegetables such as spinach are rich in a water soluble B Vitamin known as folate. It is able to help the body produce mood-regulating neurotransmitters such as serotonin and dopamine. It was reported in a study carried out in 2012 that people who consumed high amounts of folate tend to face a lower risk of depression.

A research from the University of Otago found that consuming whole fruits and vegetables had a calming effect on young adults. It was mentioned by Dr. Tamlin Conner, a researcher from the Department of Psychology that: "On days when people ate more fruits and vegetables, they reported feeling calmer, happier, and more energetic than they normally did."

Salmon

Fish, especially salmon, is rich in omega-3 fatty acids that can help to keep stress related hormones such as cortisol and adrenaline from peaking in the face of a tense situation. It is recommended to consume about 120 grams, at least three times a week, in order to maintain a resilient heart and keep those stress hormones at bay (2).

A study in Brain Behavior and Immunity reflected a significant drop in anxiety by as much as 20 per cent among medical students who took omega 3 on a consistent basis (1).

Pistachios and Almonds

A study showed that consuming two servings of pistachios everyday led to a lower vascular constriction in times of stress. This means that during a tense situation, the impact on the heart is reduced due to the dilation of the arteries (1).

Almonds contain rich amounts of vitamins B2 and E which are essential in building a strong immune system to combat the ravages brought about in times of stress (2).

Dark Chocolate (1)

Just to be clear, milk chocolate and those laden with sugary contents do not make the count in this section. A pure bar of dark chocolate contains a chemical known as anandamide, it is a neurotransmitter produced in the brain that has the ability to temporarily block feelings of pain and depression. One study showed participants who drank chocolate beverages amounting to 1.5 ounces of dark chocolate on a daily basis felt calmer than those who did not. It is no wonder that dark chocolate has been termed as the new anti-anxiety drug.

Blueberries (1)

Blueberries contain a rich amount of antioxidants known as Anthocyanins which helps the brain increase production of a hormone called dopamine. Dopamine is not only essential in coordination and memory functions, it also helps to improve the mood. Research has shown that increased consumption of blueberries led to a boost in a type of white blood cells that is essential in bolstering the immune system and countering the negative effects of stress.

Avocados

Experiencing feelings of anxiety may be caused by a Vitamin B deficiency and avocados have an abundance to fill in the gap. In addition, the high monosaturated fat and potassium content found in avocados are beneficial in lowering blood pressure (2).A study also revealed that people who ate half an avocado along with their lunch reported being 40 per cent less hungry  three hours after mealtime and 28% less hungry right at the five hour mark. The study also revealed that avocados were able to help the body better regulate blood sugar levels throughout the day. With satiety and blood sugar kept at a steady level, the mood of the person will also tend to be more stable (1).

References:

(1) Mercola. (2015, April 27). 10 Superfoods That Reduce Stress. Retrieved March 16, 2016, from http://articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods.aspx

(2) Tanya, Z. (n.d.). Eat to Beat Stress: 10 Foods That Reduce Anxiety. Retrieved March 16, 2016, from http://www.mensfitness.com/nutrition/what-to-eat/eat-to-beat-stress-10-foods-that-reduce-anxiety