Tips on handling your diet during the Chinese New Year

It’s that time of the year again! Chinese New Year! Gong Xi Fa Cai to everyone! Festivities like this also points towards more open houses which equals more food to consume; more calories. So how do you handle yourself when attending an open house? Being healthy doesn’t mean that you have to avoid eating and lose out on the fun of the new year, it just requires you to be extra cautious. So I decided to share with you some tips that I usually give my clients.

 

WAYS TO HANDLE YOUR FOOD INTAKE DURING CHINESE NEW YEAR OPEN HOUSES

1. Have a light meal/snack before you leave the house (eg. a glass of low fat milk/ 2 pcs of bread)

2. Start off with the main course in an open house (eg. rice, meat and vegetables)

3. Drink only plain water (try avoiding carbonated drinks)

4. Take it easy when eating! This is not a contest so take your time! Finish your food in about 20 minutes; it makes you feel full.

5. Don’t jump on all the desserts; a slice of cake and some fruits will do.

6. I know most of the time when offered food during an open house that it is courtesy to take the food given. But that doesn’t mean that you have to eat everything! Tasting the food is courtesy, stuffing your face full is crazy!

7. Avoid fried, smothered, sauteed, creamed and battered food! Go for steamed, cooked, grilled, baked or smoked food. (If there are less options, be smart like taking only chicken breast without the skin)

8. STOP when you are no longer hungry or when you know that you have another 3 more houses to go! DON’T STOP only when you feel full!

9. It is okay to indulge ONCE IN A WHILE (indulging once a day is not “ONCE IN A WHILE”) but make sure to make up for it through exercise (eg. take the stairs!!)

I hope that these few pointers could be of some help to keep those extra calories away =). Happy Chinese New year to all and have a healthy joyful one!

 

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1st step to your desired body -Realistic Fitness Goals-

I have alot of people coming up to me talking about how they want to lose weight, buff up, tone their body, lose their dangling belly etc. However, a lot of times failure can begin even before the workout; it begins when unrealistic goals are being set.What and how are unrealistic goals being made? Be my guest and scroll further down my post to find out.

These are few goals made by my real life clients and how I see it to be a problem even before we start training.

I WANT TO GO GYM EVERYDAY!! (Unrealistic for a sedentary individual with no knowledge of the gym)

There are 2 main issues to this goal. Well firstly for those who have no knowledge about the gym and are sedentary, going to the gym EVERYDAY with no idea what to do will not accomplish anything. What workout are you going to do everyday? How many sets? Intervals? How long are you going to workout? All these questions need an answer before you even go to the gym! The solution to this; GET A PERSONAL TRAINER!!

Secondly, working out everyday is not the key factor in attaining the results you desire as our bodies would need time to recover and rest. Overdoing something is never good unless you are already very good in programming your workouts.

I WANT TO LOSE 15KG IN A MONTH!

Oh my, I get this A LOT. It is crucial to realise that the healthy weight loss rate is around 0.5-1.5kg per week. It takes most people a lifetime to accumulate their body weight and you want to lose a chunk of it within a month?! Weight loss is a massive battle of diet and proper workouts; lay your hands off those slimming products and just start hoping on the treadmill. The key is to be patient, no short-cuts!!

I WANT TO BE WORKING OUT AND DOING SPORTS LIKE IN HIGH SCHOOL. 

The danger to this goal is that the older you are and the longer you have not been actively involved in sports, the harder it is for you to return to your younger state of fitness level; sometimes quite impossible. Most of my clients will tell me, “I used to be my school’s football player!” or “I used to run for my school!” and based on that they think that they could just hop straight back into training as an extremely athletic person. Remember this, look at ourselves as cars, the older we get the more time we need to heat up our engines; we can never compare the explosive performance of an older car to a new car. So what do you do about this? Well firstly, you must set a fitness goal based on your current age and not attempt to travel back in time and return to your fitness level 10 years ago. Take it easy in training, slow and steady will win the race.

MY VIEW

My personal view is that the key to setting a realistic goal is to be logical, specific and rational. Don’t set a goal too big for you to grasp and don’t set a goal that is not time bound. So basically stay motivated, begin slow, push yourself to your individual limits, build consistency, be disciplined and DON’T TRY TO BE SUPERMAN!

**If you are not certain about how realistic your fitness goals are, feel free to discuss it with me**

WAYS TO CONTACT ME
email – mhazli@corefitness.com.my
leave me a comment on my blog
or just visit me at Core Fitness Citymall

I want those Abs!!! Li’s AbsWork 101

Have you been devotedly doing hundreds of crunches EVERYDAY without much results? Little do most people realise that the flat and toned abs they so desire has little to do with lack of abdominal training. It is mainly about burning that stubborn layer of fat between the abs and skin.

Are crunches basically a waste of time?

Crunches are not a waste of time as I believe that it does help burn fats around the stomach. But most importantly crunches and abdominal exercise builds stronger abdominal muscles which would help in sculpting those abs. But for a 6 pack to be visible, initial focus should be given more on burning fats through aerobics and cardio exercises.

HOW TO GET RID OF THAT FAT AROUND MY STOMACH??

Well sadly, it is not quite possible to spot reduce fat as it is determined by individual genetics. It means that as long as you burn those calories and create a calorie deficit (burn more than you consume), your body will naturally remove fat everywhere including the abs.

Li’s ABS WORK 101

In the last week of December 2011, I programmed a one hour training routine which combines cardio, interval and abdominal exercises to target fats around the stomach and build a stronger core.

It was an intense five day workout which pushes the trainees to their limits.

Some of the trainees

TESTIMONIALS AND FEEDBACKS

Jasmine

Valentine

Tracy

Congrats to all the trainees who pulled through “Abs work 101”!! Hope to see you guys in the next workout programme, “Beach Body Frenzy” every Saturday or Sunday night.

The conclusion for beautiful abs

Literally “No pain no gain” ; with PAIN you will not GAIN that extra weight. Cheers~

Take note:

1. Design a well programmed workout with not only crunches but also include cardio training. Interval training may be very effective as well.

2. Take good care of what you eat; create a calorie deficit.

**To those interested to sign up in my weekly group class, “Beach Body Frenzy” every Saturday or Sunday night, please visit http://www.facebook.com/events/140659386047700/ or leave me a comment here**