Newsletter 5th Edition 1st August 2018
如果今個暑假會去旅行，好可能會打亂到你既健身計劃。咁究竟應該點樣係旅行期間保持健康同keep fit呢 ？Kyle就會提供啲貼士比大家keep住郁下個身喇。
另一方面, 會唔會發現即使一直去做gym，都愈黎愈重呢？咁就啱喇！ 其實體重下降未必係件好事，不過有好多人睇住輕左幾多黎衡量自己健身嘅成效。一齊黎了解下點解輕左唔係一定係好事。
Can you believe it is AUGUST!? Are you enjoying your summer?
If you are traveling this summer, you would have interrupted your fitness routine. So how does one stay healthy and fit when traveling? Kyle will be giving some tips on how to stay fit and active during your holidays.
Drinking enough water? Are you drinking water correctly? Read on and find out why drinking enough water is important and how you can maximize your body’s absorption of water.
Are you gaining weight even though you have been hitting the gym? That’s great! Loosing weight may not be a good thing, but yet many people look at weight loss only to determine the effectiveness of their workout routine. Find out why weight loss is not always the best thing to look for.
Happy reading and Happy August!
As Hong Kong is so small, it is very normal for Hong Kongers to fly out of the country when they go on holidays. For Kyle, our Korean Fitness Team Manager, he enjoys visiting other countries in Asia with his recent trip being his Bangkok getaway.
How does he stay fit during his holiday? Below are some tips he has on how to keep fit.
When traveling and visiting a new country, try to find sightseeing activities that involve walking and exploring. Staying active during your trips will ensure that you are constantly keeping your heart rate elevated and maximising caloric expenditure. Swimming, hiking, and other activities you can do with family and friends can work too!
When I choose a hotel, I would like to make sure that there is a gym available. While I know that most hotel gyms are not well equipped, I look for the basic equipment such as a treadmill, elliptical, dumbbells or kettlebells, and a yoga mat for floor exercises. Most 5 star hotel gyms will meet this standard.
No hotel gym? NO problem. Ask your trainer to prepare a list of 5 to 10 exercises you can do in a small space without any equipment. You will be surprise how many different exercises you can do with a bottle of water and a face towel.
When I see good food, I will consume them…ALL! It is hard to stay on track when it comes to food, especially during my travels. Different countries, different cultures, and different types of food experiences! Try to take things in moderation and make GOOD food choices. You may want to swap the Thousand Island dressing with balsamic vinegar, or drink one beer less when you dine. Enjoy your food and don’t abuse your food.
For those of you who don’t drink, you don’t have to worry about this. For Soju lovers like me, I need to control my intake. Remember, one pint of beer or one glass of wine is approximately 180kcal. Alcohol is EMPTY Calories!!
How much water do we need?
The human body is made up of around 60% of water and because all activities of the body (energy production, fat storage, cell regeneration, our blood) is made up of water, not drinking enough water will effect us in many ways. For those of you who want to loose weight, there are misconceptions out there that says we should cut back on water but the opposite is true. If we don’t have enough liquids in our bodies, our bodies cannot metabolize fatty acids and thus become inefficient.
You may be drinking a lot of water but the question is whether your body is absorbing the water?
It is recommended that when you are not consuming any food when drinking water, you should add a portion of electrolytes into the water to help with absorption. If you are eating food that is already salty in nature, drinking plain water is sufficient. So when you are doing sports, especially out in the heat, you may want to consider consuming sports drinks to rehydrate yourself fast.
For those of you who would like flavor in your water, you may try adding fruits and spices into your water. For example, orange and lemon mixed with water provides a nice tangy acidic taste that is rich in vitamin C. You may want to add cucumber slices into your water and enjoy that freshness. Mint is also a popular leaf that you can consider to spice things up.
Is loosing weight really healthy?
Imagine this…we have worked out for 6 months now, and we have lost 5kg of weight. Time to celebrate? Well…not quite.
While loosing weight can be an indication that you are making progress at the gym, it may not be the results that is best for you. Weight loss can come from many areas and if you are loosing weight in the wrong areas, you may want to reconsider the exercises you are doing or perhaps approach our Personal Trainers to make recommendations.
Loosing fat is good. While a healthy body carries a certain amount of fat (more for women than for men). People with excess fat around the belly area stand a higher chance to suffer from heart and cardiovascular related problems including high blood pressure, diabetes, heart attacks and stroke. If your weight loss is the result of loosing fat, then you are on the right track.
When we only focus on cardiovascular exercises like running on a treadmill or the stepper, we tend to neglect building muscles. Overtime, our muscles can go into a state of catabolism and without the right nutrition, we may start to loose muscle mass. If your weight loss originates from the loss of muscle mass, your basal metabolic rate will be effected. You may want to reconsider your workout routine and include in some weight training.
If you have lost 1kg after your workout, don’t be too happy just yet. Chances are you may have just experienced the loss of liquid during your earlier workout. A deviation of +1kg or -1kg most probably is a result of water loss and should not be an indication of progress. Do however, replenish the lost fluids after your workout so that your body can continue to function at its peak.
What's New at 4ward Fitness!
Measure yourself, either with a measuring tape, or try on a piece of clothing that may be tight. At the end of a few weeks, try on that piece of clothing again and/or take the same measurements, if it fits or if you have lost inches, that means that you will have made progress.
Having consistent body composition measurements with our BODYTRAX machine will give you a complete picture of your fitness progression. With the machine, you can then analyze Fat Mass, Bone Density, Water weight, and Fat Free Mass to find out how your workout program is impacting your progress.
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