Newsletter 1st August | 4wardfitness

Newsletter  5th Edition 1st August  2018

原來已經係八月?你係咪享受緊暑假呢?

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。

你飲得夠唔夠水 、飲得岩唔岩?繼續睇落去就會了解飲水有幾重要,又點先幫到身體補充足夠既水份。

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。

希望你睇得開心,祝你八月順利!

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!

香港咁細,所以好多香港人都鐘意趁假期周圍飛。以我哋韓國健身團隊經理Kyle為例,佢就好享受到訪其他亞洲國家,而近期就去左曼谷玩返轉!

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.

究竟佢去旅行會點樣keep fit呢?以下佢就係呢方面比左啲tips大家.

How does he stay fit during his holiday? Below are some tips he has on how to keep fit.

Keep住郁動身體

當我地到訪一個新國家,嘗試下去一啲需要行下嘅觀光活動。Keep住郁動身體會確保你嘅心跳率持續提升同埋可以將熱量消耗最大化。游水,行山或者其他可以同朋友家人一齊做嘅都有用架!

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!

酒店健身室

當我揀一間酒店,我會確保酒店有無健身室。我都知道大多酒店設備都唔會齊全,我就會留意下啲基本設施,例如跑步機、橢圓滑步機、啞鈴或者壺鈴,甚至一張瑜珈墊係地板上做運動。大多五星酒店都會有呢啲設施。

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.

 

係酒店房內做嘅運動

酒店無健身室?唔洗擔心。問返你教練去為你準備5至10個唔需要任何器材,而且係有限空間都可以做到嘅動作。靠住一支水同一條面巾,你唔會相信你自己最後可以做到幾多組動作。

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.

飲食節制

當我見到美食,我會食……曬佢!講起食的話,真係好難控制,尤其係我旅行嘅時候。唔同國家有唔同文化同食物種類體驗。嘗試選擇好嘅食物黎控制飲食,例如以意大利黑醋代替千島醬,或者食飯時飲少一兩杯酒。請好好善待同享受你嘅食物。

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.

控制酒量

假如你唔飲酒,你就唔需要擔心呢點。如果你好似我咁鍾意飲燒酒,我就需要控制飲量。記住!一杯啤酒或葡萄酒大約有180卡路里。酒精係無營養卡路里黎架!

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?

為自己保持水份

人體構造有大約60%水份,因為所有身體活動(製造能量、脂肪儲存、再造細胞、造血)都係由水所造,飲唔夠水會係好多方面影響到我地。對於想減磅嘅人,其實坊間有好多應唔應該飲少啲水有好多誤解。如果我哋身體無足夠嘅水份,我哋身體就唔能夠將脂肪酸新陳代謝化,因此減低佢嘅功用。

 

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.

我飲好多水,成日都去洗間,但我都感到口渴

你可能係飲緊好多水,但問題係究竟你身體係咪吸收緊水份呢?

You may be drinking a lot of water but the question is whether your body is absorbing the water?

咁我應該點樣飲水先岩?

 

有建議話當你無食野情況下飲水,你應該加少少電解質去幫助吸收。如果你食野本身已經偏鹹,飲普通水已經足夠。所以如果你做緊運動,尤其做到個人好熱,你應該考慮下運動飲品去重新快速補充水份。

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.

 

有趣建議

 

如果你想係啲水到加啲口味,你可能試下加啲水果或香料入去。例如加橙同檸檬入水到會有一種唔錯而撲鼻嘅酸味,而且仲有豐富維他命C添!你亦可考慮加青瓜片落去黎感受下個青瓜有幾新鮮。另外薄荷葉都係一個用黎增強口味唔錯嘅選擇。

 

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?

試想像,我哋做左6個月運動,而減左6公斤。係咪時候慶祝呢?未必……

Imagine this…we have worked out for 6 months now, and we have lost 5kg of weight. Time to celebrate? Well…not quite.

當然體重下降可以係你係健身室有進步嘅指標,但對你黎講就未必係最好嘅結果。體重下降可以源於唔同地方,如果你係錯嘅地方入手,你就需要重新編排你嘅運動或者搵下我哋私人教練去聽下有咩建議喇。

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.

 

你係咪減少緊脂肪?

減脂係件好事,而健康嘅身體係需要一定嘅脂肪(女人比男人需要較多)。有過多脂肪係肚腩位置,會有更高機會患上心臟同心血管問題,包括高血壓、糖尿病、心贓病同中風。如果你體重下降係因為脂肪,咁你行岩方向喇!

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.

 

你係咪減少緊肌肉?

當我地只係專注做帶氧運動  (例如玩跑步機或樓梯機),我地都會好易忽略增肌。經過一段時間,我哋肌肉就會去到一個分解代謝嘅狀態,如果無吸收適當營養的話,我哋就可能會開始失去肌肉量。假如你體重下降係因為失去肌肉量,你嘅基礎代謝率就會受影響。所以你可能要諗下將重力訓練加入去你嘅健身計劃當中。

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.

 

係咪關水嘅事?

 

如果你運動過後輕左1公斤,你唔好咁開心住。有機會只係係你運動時失去左啲水份。+1或-1公斤嘅差異通常都係因為水份流失,唔應該視佢為減肥嘅指標。不過記住要補充返水份,以致你身體可以繼續有最好嘅運作。

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!

或者你可以留意下尺寸

 

用卷尺也好,試一件比較緊身衫也好,量度一下自己。試下幾個星期後,再用返同一個量度方法或再試多次件衫,如果尺寸少左或者件衫變得岩身的話,即係你已經進步緊喇!

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.

 

諮詢你嘅教練

持續利用我哋BODYTRAX機器去量度身體成份,會比到一個完整概念比你去理解自己健身進度。你可以因此而分析自己嘅脂肪重量、骨質密度,以及不含脂肪重量,進一步了解你嘅健身計劃對你嘅進度有無幫助喇。

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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Read the Previous Editions of our Newsletter

31st May 2018 Edition

15th June Edition

30th June Edition