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Training

GET FIT IN THE GYM – LOSE WEIGHT IN THE KITCHEN!

WONDERING WHY I POST AND TALK SO MUCH ABOUT NUTRITION AND NOT ONLY ABOUT WORKOUTS?

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Your diet has a huge impact on your training success. No matter if you want to slim down, gain muscle or just want to improve your body composition, nutrition is always key to achieve your goals. Actually your diet will be contributing up to 80% to your success.

Does that mean you don’t need to exercise after all? Of course that’s not the case. Only the combination of a healthy diet and regular workouts will grant the best possible outcome.

  • Your DIET will leverage the modulation of your BODY WEIGHT (by your daily caloric intake)
  • Your WORKOUT will leverage the modulation of your BODY COMPOSITION (the ratio of muscle mass and body fat)

WHY IS IT IMPORTANT TO FOCUS ON BODY COMPOSITION AND NOT ONLY BODY WEIGHT?

We want to make sure when losing weight the reduction comes from a drop of body fat and not muscle mass. And of course when bulking up the focus lies on adding muscle mass and to keep the increase of body fat on a minimum.

Ultimately a combination of healthy nutrition and regular exercising will have the best impact on your general health and well-being. They will help to prevent obesity and lower the risk of heart diseases and many other medical conditions.

no diet no abs

Categories
Nutrition

OATMEAL AND MUESLI

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Very often I am asked about breakfast cereals, which of them I would recommend as being healthier, and where best to buy them in Hanoi.

My answer is the same as for most nutritional topics. Food that comes out of a box ready to eat and lost its natural form, usually brings a risk to be highly processed, to contain a lot of added sugar, and that it lost a fair amount of natural micronutrients and fibers. Ready made breakfast cereals as cornflakes or cheerios are no exception to that, so they should not be the preferred choice for your daily breakfast.

Another cereal option becoming more and more available in supermarkets and shops in Hanoi are packaged muesli mixes. They are definitely a healthier option compared to the above. However, also those mixes can contain a high amount of added sugar.

So my recommendation would always be to prepare your own muesli or oatmeal mix. Only then you will be able to fully control the ingredients used.

Please find attached some sample recipes, including recommended serving sizes and information about calories. I have also added where the ingredients can found in Hanoi at reasonable prices.

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Nutrition Uncategorized

PHỞ

NUTRITION INFORMATION – HANOIAN STREET FOOD AND LOCAL SPECIALITIES


EVER BEEN CURIOUS HOW MANY CALORIES A BOWL OF PHỞ DOES HAVE?

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In general Phở will always be a better choice than many other deep fried or rather oily local food options. However, be mindful that there can be quite big differences in the offered range when it comes to nutrition and calories.

Especially for Phở Bò you will find significant differences in terms of calories and amount of fat per portion, those are mainly influenced by the type of beef you chose. The very short boiled meat in Phở Bò Tái is usually rather lean beef and would accordingly have a lower amount of calories and a higher percentage of protein per serving. On the other end of the list you would find Phở Bò Gầu, the high amount of fatty parts that comes with the meat will increase the calories drastically, that can be 150 calories or more compared to Phở Bò Tái, and remember it’s still only the same amount of food served.

When it comes to Phở Gà, you would usually anticipate that chicken meat will be lower in fat and calories. However, a regular portion would also serve a quite high amount of chicken skin, which is consisting mostly of fat, so the total calories are actually not any lower. For all those who try to eat less calories or less fat I would recommend to only eat the meaty parts of the chicken but leave behind all the skin.

Enough of noodle in broth? You can can chose Phở Xào Bò instead, but obviously the fried version will be higher in fat and calories as well.

Do you like to dip some pieces of Quẩy into your bowl of Phở? Be careful and don’t take too many, since they are deep fried they are actually quite high in calories and fat for their little size.

Please find more information and detailed nutritional facts in the attached table.

I hope you first edition on my series on Hanoian Street Food and Local Specialties was helpful for you, please stay tuned for part two which will be posted soon.

NI Pho1

 

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HANOIAN NUTRITION UPDATES COMING!

Nowadays there is a sheer amount of posts on nutrition and healthy food options to be found all over the internet. Unfortunately very often the topics are not as relevant for us living here in Hanoi. On most sites it is unlikely that you will come across nutritional information or advises on local Hanoian dishes or your favorite street food.

In my new series on Hanoian street food I will regularly post nutritional information, average calories and detailed nutrients, as well as some tips to identify the healthier options.

Please stay tuned during the next days for part 1 of the series which will be all about PHỞ.

street food

Categories
Training

BE SMART, NO PHONE!

Just recently a new study has been released about the negative impact of texting or chatting during working out. It was shown that especially good posture and proper form are at risk and were decreased by 45%.

For many years I have been nagging people at the gym to put their mobile phones away as long they are working out. Out of experience, I know focusing on your workout will not only make your workout much more efficient, but will also help to leave behind work related stress and other things bothering you.

Good news though, the study also showed that listening to music from your phone has no negative affect to your workout. Quite the contrary, music can actually have a positive impact on the quality and efficiency of your workout.

Tip from my side, if you prefer to listen to your favorite playlist during your workout, turn off the internet on your phone and mute notifications, this will help to avoid being destructed by receiving constant messages or other updates, and you will get a much better workout out of it.

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Categories
Training

TIME TO GET BACK ON TRACK!

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It has been a very long festive season here in Hanoi. Starting with Christmas and International New Year and finally celebrating Tet as highlight of the year. It is important to sometimes allow yourself a bit of indulging, especially during that time of the year, but now it is time to get back on track, back to your workout and back to a healthier lifestyle.

When setting your goals for the new year make sure you are not getting trapped by making common mistakes, always remember following:

  • Don’t set a goal for weight loss or muscle gain that is unrealistic to be reached in the desired time frame
  • Don’t set yourself a goal of workout sessions per week that is too high to be reached on a regular base
  • Don’t plan to change your whole diet and nutrition all at once, the likelihood to quit or fall back to former behaviors is much higher in that case, rather change to an healthier nutrition in small gradual steps

MAKE SURE YOUR PLANNING AND GOAL SETTING IS ALWAYS ACHIEVABLE AND REALISTIC, BOTH IN TERMS OF TIME FRAME AND VOLUME.

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WELCOME TO MATT’S PERSONAL TRAINING

My name is Matthias, I am an internationally qualified Personal Trainer based in Hanoi. Originally from Austria I have been living in Hanoi for 5 years. Staying here for many years already my focus lies on providing support and information on fitness and nutrition, tailor-made for residents of Hanoi.

FOR PRICES AND PLANS FOR PERSONAL TRAINING, PLEASE CONTACT ME VIA EMAIL, MESSAGE OR PHONE.

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