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Training

GETTING READY FOR YOUR SUMMER VACATION?

No, I am not going on vacation yet, but many of our Hanoian fellows are ready to go. Holidays are a great time to relax and recover and it is perfectly fine become a bit lazy and laid back during that time. However, you also don’t want to be completely inactive and throw all your healthy habits completely overboard, especially not if you are planning for a longer vacation over weeks or months.

A quick vacation workout can be done at any place and without bringing any equipment with you. Please find attached a sample strength workout template that can help you getting started with your vacation training.

All exercises can be done with body-weight only. Optional you can organize a simple resistance band, which is a lightweight and will not take any space in your luggage.

You can do this workout 1-2 per week and maybe try add an additional cardio session here or there, that can be short and simple as well, a quick run along the beach, a bike ride in the mountains or a quick swim in the pool.

Also In terms of food and diet, holidays should be the time of the year you allow yourself some indulging. Also here, don’t go completely overboard with calories for a longer period of time, you will regret that once it’s time to go back to work after your holidays.

Even when traveling for a longer time and when you are limited to eat out instead of cooking yourself, there are always options that are better than others, for instance you can order chicken or fish instead of fatty pork, and try to stay away from deep fried and super oily food and an excessive amount of sugar.

STAY FIT AND HEALTHY AND SEE YOU BACK SOON!

Vacation Workout1

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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

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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.