Newsletter 31st May - Main Body | 4wardfitness

Newsletter 1st Edition 31st May 2018

What’s Cooking Kyle?

Selecting a profession where the measure of success in defined by your physique cannot be an easy job. Current lifestyle standards and social peer pressure makes it hard for us to constantly watch our diet while hormonal changes brought about through age and environmental factors make it almost impossible to stay in lean and healthy.

 

When looking at Kyle, he seems to have it all figured out. Competition or no competition, he seems to be consistent in how he maintain his physique. Sure he works out almost everyday, however, the real key to his success lies in his “never give up” attitude he developes in the gym and applies to his diet habbits.

How do you usually eat?

 

Normally, I have been eating clean all the time even when I am not competing. Sometimes I admit that I drink alcohol and consume heavy food which is high in calories and contain more fat, but this happens only during special occasions where I meet my friends.

 

Protein and Carbs

 

For my daily routine, I usually consume chicken breast, tenderloin, ground beef or any cuts that are lower in fat content, salmon, all types of white fish, and egg white for protein. For Carbs, I usually take baked or boiled sweet potatoes, pumpkin, bananas, brown rice, brown bread, wholemeal bread and pasta.

 

What about fat?

 

I eat unsaturated fat products because it’s healthier for my body. For example, almonds cashew nuts, walnuts, avocado and certain types of fatty fish.

 

Fiber is good

 

I love vegetables. Broccoli, asparagus, tomato, all types of mushrooms, pepper, onions, lettuce etc. Consuming enough fiber is good for my digestive system which supports my demanding workout routine.

 

Cooking methods…

 

The way I prepare my food is either through boiling or baking. I am very conservative in seasoning with sugar and salt.

 

Tips

 

Look at yourself in the mirror every morning to check your body shape. You should check your weight on the scale or through a BodyComp machine at 4ward Fitness. If you see negative signs, you should then re-look at how you are eating or consume less. If things are on track and going well, continue what you are doing. Don’t give up!

What is wrong with heavy weights?

"We would like to say once again, and once and for all, that women who lift heavy weights

will NOT end up like this!"

Lifting weights for women is actually very physically beneficial. If you travel back in time where our great great great great grandmothers carry their children while cooking, doing the laundry, and walk miles at a time to gather food and water, it is obvious that our bodies are designed to do so much more that what we are using them for. When a female member approaches us and rants about how afraid she is to lift, we (trainers) make it a mission to communicate and correct that mindset for reasons stated below.

Weights are good for bone health

 

Women are in fact, more prone to osteoporosis, the degeneration of bone health that progresses slowly throughout their lives.

 

A new mother who have just given birth will start seeing a decrease in bone density, a symptom that that will be accelerated even more during menopause with the decrease of certain key hormones.


Lifting weights, especially close circuit movements will help slow down the ill effects of osteoporosis. Supplemented with calcium magnesium, one would be able to maintain strong and healthy bone density for many years to come.

Weights increase lean muscle

 

Trust us, you would want to maintain a high basal metabolic rate (BMR). Whilst your body does not require additional calories to maintain fat, it does expend additional energy to maintain muscle mass.

 

When we reach the ages of 35 and beyond, that high BMR will come in handy for weight maintenance. Developing lean muscle mass requires one to lift weights that are equivalent to 8 to 10 repetition max and it is NOT EASY! 

 

You may want to speak to our trainers to find out how heavy you should lift (safely) when you train with them next. If you need a trainer, please check out our  Instructor Profiles. 

These 2 KG Weights WILL NOT do the job! 

Lifting Weights make us look good!

Do I look like I am in good shape? I definitely did NOT achieve this on a treadmill only!

This is my lifting routine:

 

Monday –             Legs

Tuesday –            Back + Core

Wednesday –       Shoulder + Cardio

Thursday -            Leg 

Friday –                Back + Core

Saturday –            Shoulder + Cardio

Sunday –              Circuit Training

 

Women in general, have more Slow Twitch muscle fibers which means they can lift longer (slow to fatigue) and recover faster! So why not make the best out of it? ‘

 

If you are worried about bulking up, please don’t! Unless you have an abnormal amount of testosterone in your system (some of you may do), it will take more than just pressing 4kg of weights to built a huge chest.

How Many Calories can you actually burn in our Small Group Class?

If you have experienced and taken our Small Group Classes, you may already have an opinion on which class challenges you the most. However, do you know exactly how many calories (on average) a person burns in for the various classes 4ward has to offer?  

Please take a look at our Fitness Menu Below: 

 

 

HOLOFIT Core ................................................400 - 500 kcal 

HOLOFIT Glute................................................350 - 450 kcal

HOLOFIT Mobility..........................................450 - 550 kcal

HOLOFIT Fat BURN.......................................500 - 600 kcal

Muay Thai..............................................................600 - 800 kcal

Tae BO ....................................................................400 - 600 kcal

4D Spinning..........................................................600 - 800 kcal

Korean Military Training .............................700 - 850 kcal

Remember to attend at least 2 Small Group Classes per week in addition to your Personal Training sessions and/or weekly weight training routine for optimal cardiovascular health and fat loss results.