Fitnesslifestyle
For the ladies
From my experience, I know you want a toned and conditioned body, with emphasis on losing the extra inches from your waist, hips and thighs. Though there are absolute differences in the body configuration such as strength, power and number of muscle fiber between the sexes, it makes the journey no less difficult for you when your mind is set.
Check out this FAQ that is specially put together to answer some of your burning questions or unravel some of the mystifying myths that could well , have caused you to put off that exercise programme.
Important
Read the disclaimers before you proceed
Diet
Qns : How much should I eat?
Qns : How much weight gain / loss is suitable?
Qns : What to eat?
Qns : What is Glycemic Index (GI) ?
Qns : What is sugar spike?
Qns : Is there a best time to eat or not to?
Qns : Do I need a sports drink?
Resistance (weight) training
Qns : Why should I engage in resistance training?
Qns : I have an underlying medical condition. Any advice i.e which exercise to avoid?
Qns : Is warm up necessary?
Qns : Machines are a safer way to exercise because we are doing it right every time.
Qns : I do not wish to end up looking like the next incredible hulk. Will women bulk up like the men when doing resistance (weight) training ?
Qns : How often must I exercise/ train ?
Qns : What to eat before / after a workout?
Qns : What makes a good resistance training programme for a typical lady ?
Qns : Does resistance training affect flexibility?
Qns : What is the best exercise for individual body part?
Qns :
Is it true if I keep doing crunches or sit-ups and I will lose inches around my waist?
Qns : I am experiencing pain when doing certain exercises/movement for a muscle group. Should I continue?
Qns : I am having muscle soreness after my first workout. Is that normal?
Qns : When can I see results?
Qns : I heard if we do not lift weights anymore, our muscles will turn into fat. Is this true?
Qns : Why do some people put on weight after a resistance training programme?
Qns : Is it true that brisk walking consistently for 1 hour a day X 5 days burns fat?
For runners
(stay tuned)
Ans : It all depends on your fitness goals. i.e. How much weight you want to gain/lose? Remember ingestion of est 7700kcals in excess or deficit of your Basal Metabolic Rate (BMR - the number of calories your body burns when at rest) will result in 2.2 lbs (1kg) weight gain/loss.
You can refer to the calorie calculator (link to Health Promotion Board) to have an estimate on your daily calorie requirement.
You should ingest the number of calories for your ideal weight. Confused? Let me guide you.
My suggestion : One possible drawback of looking only at calorie intake is that it says nothing about the quality of food you are eating. A healthy individual can try to adopt a balanced diet of Carbohydrate (40%), Protein (30%) & Fat (30%) of the total calorie requirement.
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Qns : How much weight gain / loss is suitable?
Ans : Making drastic changes such as skipping meals or massive eating at a meal put excessive stress on the body digestive system. One should gradually increase / reduce their calorie intake together with a sound nutrition diet coupled with moderate exercise activity.
My suggestion : Aim for a calorie deficit / surplus of not more than 500 calories per day. This way, you will lose/gain 1Ib of weight per week.
(500 calories adjustment x 7 =3500kcals)
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Ans : There's no magic food in this world. Some food are just made more healthier in terms of their saturated fat, sugar, sodium content. Period.
My suggestion : Remember everything in moderation, nothing to extremes. Do not restrict yourself of occasional indulgences as this may just come back to you as overeating.
In Singapore, you can choose wisely by looking out for the healthier choice symbol on the food packaging. These food are generally lower in saturated fat and sodium and some of the goody dietary fibre and calcium as compared to similar products of the same category.
You can refer to the food calorie calculator here. It contains the calories of food commonly found in Singapore. (Useful if you are a food court fan)
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Qns : What is Glycemic Index (GI) ?
Ans : GI is a classification of Carbohydrate first formulated in 1994. WIth a scale of 1 to 100, it measures the rate a carbohydrate breaks down and release glucose into the bloodstream. Food with a higher GI can cause rapid spike in blood sugar as compared to those with a lower GI (i.e. Oatmeal, wholegrain, brownrice, wholemeal, beans and others)
My suggestions : A lower GI does not necessary mean a particular food is nutritious. It could be higher in fat content when eaten in a mixed meal. For instance, "Dipping a wholemeal bread into a coconut based curry for lunch " Got it? Hence, use this index as a rough guideline and exercise your discretion.
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Ans : Sugar spike is a quick rise in your energy level, but this is generally followed by a crash that leaves you even more tired than you were before.
My suggestions : Try to avoid high sugar content beverage or food unless you need that quick rise in energy level to keep you alert and fighting ready. Also to spread your meal and snack approximately 2-3 hours apart to prevent the same effect.
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Qns : Is there a best time to eat or not to?
Ans : No unless your physician/doctor advises so.
My suggestions : A healthy individual should breakup his daily meals into 5 portions. 3 meals and 2 snacks will be beneficial if you are trying to control your weight. By spreading the meals, you also make sure that there is a constant supply of energy throughout the day to meet your demands. The key point is your total calorie intake should be in line with your fitness goals.
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Qns : Do I need a sports drink?
Ans : Yes if your workout is more than 1 hour or more of sustained activity. i.e. Running, spinning, a game of netball. (A sports drink ideally helps to provide fluid, energy and electrolyte replenishment to prevent your performance dip below the optimal level)
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Resistance (weight) training
Qns : Why should I engage in resistance training?
Ans : As we age, the cartilage that cushion bone endings, ligaments that connect bones to one another and the synovial fluid that lubricates joint movements all deteriorate, causing joints and muscles more vulnerable to injuries.
There has been adequate studies suggesting that resistance (weight) training if done correctly and regularly can help maintain joint mobility and function, thus slowing down the degenerative process.
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Qns :I am very keen in an exercise programme to keep fit and toned. However, I have an underlying medical condition. Any advice i.e which exercise to avoid?
Ans : CONGRATS for making that important decision to live a healthier lifestyle. Please consult a physician before undertaking or making any changes to any health, fitness,nutrition and or supplementation program. The physician should be able to advise you the dos and don'ts.
My suggestions : Stick to the physician's advice closely. Unless special instructions or needs (exercise to be conducted only by a physiotherapist ) are given, you can still embark on an exercise or resistance training programme. Practise prudence at all times. Contrary, avoid the adage," No pain, No gain". Never attempt an exercise or movement that may jeopardise your health. A sensible resistance program might be uncomfortable, but should not be painful. If in doubts, always ask the gym instructor or engage a personal trainer.
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Ans : The purpose of a warm up is to increase the blood circulation, speed up the heart rate and divert blood to the working muscles to prepare the body for the workout. It also makes the muscles more pliable and mobilise the joints avoiding the occurence of potential injury. i.e muscle tearing
My suggestions : 5 - 10 minutes of low intensity activity (lesiure pedalling or jogging should suffce). For those who drives, skipping the warm up is akin to starting a car in its third gear !!
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Qns : Machines are a safer way to exercise because we are doing it right every time.
Ans : No. Although it may seem as if an exercise machine automatically puts your body in the right position and helps you execute all the movements correctly, that's only true if the machine is properly adjusted for your weight and height. And unless you follow the labelled instructions closely. Chances are you can make just as many mistakes in form and function as compared to training with free weights.
My suggestions : If in doubts, ask the gym instructor on the correct usage of the exercise machines. Having a foot stuck in the leg platform of an abductor machine and waving for help isn''t a pretty sight.
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Qns : I do not wish to end up looking like the next incredible hulk. Will women bulk up like the men when doing resistance (weight) training ?
Ans : Yes and No.
It takes exceptional genetics (high testosterone levels as in most men) and heavy ( I mean really really HEAVY weights) weights in order to build big muscles. Unless you are gifted, chances are the general lady population will not bulk up like the mens. Thus, they (ladies) can go ahead lift weights and do the same exercise like the men.
My suggestions : For firming/toning the muscles, I would suggest ladies lifting a suitable weight in the 15 - 20 repetitions range as in a training programme.
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Qns : How often must I exercise/ train ?
Ans : Aim for a moderate intensity workout 5 days a week. There has been enough studies to suggest that moderate intensity activities can be accumulated throughout the day in 8 - 10 minutes stretch. For instance, climbing up and down a 3 storey flight of stairs and walking to the food court instead of taking a bus can be contributed to your daily workout as long your heart rate is raised and you break into sweat, yet still being able to carry on a conversation.
My suggestions : Engaged in a 1hr workout for 3-5 days. This way, you can attain your fitness goals in a more effective, rewarding and precise manner.
Not sure how to go about doing this? Speak to a personal trainer now!
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Qns : What to eat before / after a workout?
Ans : Aim to eat snack(s) mainly made of complex carbohydrate (<200 calories) 1 hour before a workout to help you last through your workout. After a workout, go for a combination of simple, complex carbohyrdate and protein to replenish your glycogen store and enhance the muscle recovery process.
My suggestion : Avoid simple or refined carbohydrate before the workout as they are digested more quickly and may cause a sudden surge and fall in your energy level during the workout. You wouldn't want to be like a energised bunny when entering the gym and weaken the moment you complete the first few sets of exercises. Don't forget to keep yourself hydrated too.
Good choices of pre workout snack (experiment and choose any one that suits you) : 1 Banana, 2 slices of wholemeal bread, low fat yoghurt, energy bar, 1 serving of cereal ...
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Qns : What makes a good resistance training programme for a typical lady ?
Ans : One that targets to maintain or strengthen the musculoskeletal (muscular strength and endurance) , cardiovascular (heart - training done at moderately high intensity with minimal rest) and lastly flexibility.
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Qns : Does resistance training affect flexibility?
Ans : I hope the following pic answers your question.
(click on the thumbnail)
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Qns : What is the best exercise for individual body part?
Ans : There isn't one.
My suggestions : Learn and incorporate a variety of exercises (targetting at multi or single joints) for each individual body part and vary them in every workout. This way, it keeps the muscle "confused" and maintain the fun and interest level of your workouts.
Not sure what are the various exercises? Speak to a personal trainer now!
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Qns : Is it true if I keep doing crunches or sit-ups and I will lose inches around my waist?
Ans : No. There's no such thing as spot reduction. i.e. Doing only sit-ups hoping to lose the inches around the waist or doing dumbbell curls to lose the flabby arms will only maintain or strengthen the respective muscles. BUT it's still wrapped by the layer of fat. Unless coupled with a sound diet and training involving the major muscle groups, you will not attain your slimming goals with these so called isolation exercises.
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Qns : I am experiencing pain when doing certain exercises/movement for a muscle group. Should I continue?
Ans : No.
My suggestions : A slight strain in the working muscle experienced during an exercise is acceptable as muscle tension (lengthening and shortening) may make one uncomfortable especially for beginners.
However if you experience pain, it maybe the case of an underlying injury or wrong execution of the exercise. Thus, it is best to consult the gym instructor on the usage of the equipment or the doctor for any suspected injuries.
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Qns : I am having muscle soreness after my first workout. Is that normal?
Ans : In most case, it is normal. Delayed onset muscle soreness (DOMS) is typical of muscle pain, muscle soreness or stiffness felt 12-48 hours after exercise. It can happen after the beginning of a new exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise.
This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover.
My suggestions : However if the pain continue to last beyond 48 hours and swelling at the muscle area is noticed, consult a doctor immediately.
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Ans : Results vary across individuals. Look this way, " It takes as long or even longer to lose that amount of weight just as it took to put on those extra kilos. But of course, if you have the determination and committment,
I can guarantee you a faster rate !
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Qns : I heard if we do not lift weights anymore, our muscles will turn into fat. Is this true?
Ans : Muscles do not turn into fat and vice versa. Most people when not engage in their usual active regimen still eat as much as they used to. The excess calories has to end up somewhere in the body. This case it contributed to the forming of fats around the body.
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Qns : Why do some people gained weight after a resistance training programme?
Ans : For those who embark on a resistance and cardiovasular training could find themselves gaining muscle mass and strength in the beginning. And if this gain outstripped the loss in fat mass, this will result in a gain in weight mainly due to the fact that muscle, being denser, weighs more than fat.
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Qns : Is it true that brisk walking consistently for 1 hour a day X 5 days burns fat?
Ans : It depends. As long you engage in activities (including brisk walking) that requires you to perform 60-69% of your maximinal heart rate, your body will metabolise fat as a source of fuel.
My suggestions : It has been proved that high intensity training (circuit , interval training that pushes your heart rate to 80-90% of your maximinal effort) burns more fat than steady state cardiovascular activities like brisk walking. Why settle for less when you can achieve more i.e. burn more fat, in a shorter period of time ?
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