/ˈfərvəd/ Fitness

I know it's not Tuesday, but I stumbled upon a cool video by TED-Ed today. It answers one of the most common misconceptions people have about fasting. If you're one of the many wondering if intermittent fasting will cause stomach ulcers, it is definitely worth watching. Disclaimer: I do not own the video. All rights belong to TED-Ed. As their tagline is 'Lessons Worth Sharing', I'm doing just that. On a separate note, I know I've been missing in action for a while. September has been a transitional month for me - I changed day job, and rewrote a portion of my fantasy novel upon my publisher's request. Did I tell you I'm an author? A royalty-free one, that is. Pun intended. Anyway, I'll be back in action soon. But till then, I hope this video-post has debunked a fasting myth for you. Now, isn't this a lesson worth sharing ? Thank you, TED-Ed! --- If you like what you've read,  SUBSCRIBE  for more content!

You're simply experiencing borborygmi. Yes, that growling you and those around you hear - rising from the depths of your belly - isn't a sign of hunger. To assume you need to feed, because the beast within is calling for food, is a myth. HERE ARE THE GROWLING FACTS: - It comes from the intestines, caused by moving air and muscle contraction of the intestinal wall. - It is commonly heard on an empty stomach, because food isn't present to muffle the sound. Also with food present, the body focuses on digestion instead of shuffling air back and forth. - It can occur on a full stomach, and can spark 2 hours after a meal. - Low blood sugar increases its activity. - And swallowing too much air can also spur its occurrence. No, you didn't read wrong - none of the facts above mentioned hunger. And the only reason we've associated it with hunger is because it's frequently heard on an empty stomach - when it's almost breakfast, lunch, and dinner time.

This post is going to be pretty technical - it was the assignment I did for my Science of Exercise course on Coursera. Since I received my completion certificate last week, I thought, why not share my paper with you guys. It's now less science-y and more comprehensible with some editing. So without further ado, let's get to it! WHAT IS THE FICK EQUATION? The Fick Equation calculates the maximum volume of oxygen (VO2) an individual uses during a single bout of exercise. It derives on the formula VO2 = Q x (A-V)O2. OVERLOAD PRINCIPLE AND ADAPTATIONS To understand training adaptations is to first understand the Overload Principle. The Overload Principle is the inducing of stress upon the body - greater than before - in order to increase fitness and performance. It is the notion behind training adaptations in the body. When a sedentary individual begins a training program, their body begins adapting (through overload) in the cardiovascular system, directly affecting ca

Often times, you'll come across posts on how you should fast and what you should do while fasting. So instead of repeating what has already been said, I'd like to share what you shouldn't do. I wouldn't say my don'ts are new, but they've not been emphasized enough. Hopefully, my post adds to their importance. #1 DON'T FEED 30-60 MINUTES BEFORE BEDTIME Whether you're on the 16:8 protocol or the warrior fast, do not feed too close to bedtime. Why? Because you'll have trouble sleeping. There are two reasons why you struggle to snooze: one, your heart is beating faster than usual. Most of us break fast with larger meals. And if your meal contains high amounts of carbohydrates, your insulin level will rise resulting in an increased heart rate. But what if you consume little carbs? A large meal naturally releases more hormones. These hormones bump your heart rate too, and possibly extend its tenure. Two, you're just too full. It goes withou

Fitness is a journey. It's something we choose to embark on. Nobody hops on this bandwagon by force - we all have a reason - and just like you, I started somewhere. But surprise, surprise, this journey has been dreadful... until last year. WHAT SPURRED ME TO GET INTO FITNESS? My mum said I was getting fat. No kidding. My mother was the first person in my family to embark on a fitness journey. She became a Pilates instructor in 2008, and has since been known as the fittest member of my family. So, when she says 'you're getting fat', you're getting fat. And in this case, tough love worked. DID I BUILD A PASSION OVERNIGHT, OR DID IT GROW ON ME? It grew on me. Prior to 2013, I loathed working out - I never thought it was fun and hated the thought of expending any energy. Then, I entered the workforce and my once somewhat-active lifestyle became sedentary. Naturally, this sparked physical expansion and I knew I had to do something. So, I started with - my mu

It's been a little over a month. This means... it's time. Now, I don't usually post my physique online. In fact, this is my first time going public . As I'm not 100% confident with my body, I have a fear of being judged. But because there're barely any before and after pictures on the internet - trust me, I've scoured the web for some motivation - I decided to bite the bullet and share. Who knows, maybe a random passerby would find the motivation they were looking for (though, I must say, the results aren't mind-blowing ). BEFORE & AFTER Before: 3 June, 2017 Weight: 59.3 kg Measurements - Chest: 34 inches, Waist: 28 inches, Hip: 38 inches After: 8 July, 2017 Weight: 58.5 kg Measurements - Chest: 34 inches, Waist: 27 inches, Hip: 38 inches Fat loss in 35 days: 600 gm OBSERVATION I didn't expect a dramatic change in just one month. It would be foolish to think I'd have a six-pack simply by doing the warrior fast. However

Throughout my fitness journey, I've asked a lot of questions. And when I get an answer, I'll go looking for more. Personally, I don't buy into things at the word of one individual. I like to know what other's think, appreciating explanations backed by science. By pooling answers, I'm able to make better decisions. This includes my choice to intermittent fast. When I first stumbled upon IF, I spent hours reading and listening to different sources in fitness and nutrition. After being certain I knew enough, I jumped on the bandwagon. And yet, even now, I'm still researching - still reading, listening, and learning. Because fitness, as we all know, is never static. With that said, I've come across a few common misconceptions among women I'd like to address (in regards to weight-training). These misconceptions are so common, it has left many misinformed. So without further ado, let's get to it. #1 HEAVIER WEIGHTS = BODYBUILDER PHYSIQUE "

Women can and should do intermittent fasting, as a strategy to feel full while losing weight and burning body fat. Even though women may be more sensitive to hunger, there are strategies to prevent being "hangry" while on a fast.  I used to use the term “hangry” to really describe my emotions while I was feeling hungry, but now I realize that if you’re above 16% body fat, being hungry is simply not an emergency.  And better yet, when you start to understand what the body does when it’s in a fasting state, such as release of epinephrine and norepinephrine (adrenaline), increase growth hormone, and actually increase metabolism  –  and, by the way, it does NOT slow down  –  you start to realize the word “hangry” is just a marketing ploy. In fact, intermittent fasting is a safe and effective way to lose fat while you build muscle. GETTING STARTED WITH INTERMITTENT FASTING If you’re looking to get adjusted to  intermittent fasting , I suggest alternating a 14-hour fasting

Setting an ideal IF schedule can be tricky. And to be honest, it's much trickier for me with the 20/4 protocol. I had to consider my workout time, when to take my protein, and settle with only warrior fasting 6 days a week. But eventually, I found a schedule that worked. I don't know how much of a help my schedule would be to you, but I've noticed many asking about it online. So, here's mine at your disposal. WEEKDAY - 20/4 SCHEDULE 7am - Get up and head to work. 9am - Kickstart day, while halting stomach growls, with coffee. 1pm - Curb midday hunger with sencha (powdered green tea). 5:30pm - Break fast with protein shake (30g of protein). 6:30pm -  Weight-train for 45-65 minutes, incorporating cardio once a week. 7:30pm -  Meal of the day consisting of vegetables, more protein, minimal carbs, and homemade coconut oil  chocolate . 9:30pm - Close feeding window with fruits. *On Thursdays and Fridays -  family sit down dinner nights -  I eat my main meal be

Disclaimer: I'm not a doctor. These tips are what I use to tackle the impulse of overeating during intermittent fasting. What you'll find below are in regards to intermittent fasting, and unrelated to medical conditions such as binge eating disorder.   Overeating is a common problem among intermittent fast-ers. There'll come a time when we trick ourselves into believing we can eat a whole lot, in a short period, because fasting will balance off what we're about to consume. We believe, with the evidence of results, that fasting will counter our bad habits. But let's face reality - fasting isn't a free pass to unhealthy eating. And if we continue to buy into the idea that it is, we could possibly develop an eating disorder. Wouldn't that make us worse off than before? Personally, I'm no stranger to  binging . After a month of intermittent fasting, I began consuming more food than usual. While on a 3 meal a day plan, I had better control over food po

Yes, the warrior fast , commonly known as the warrior diet . The reason why I use 'fast', instead of 'diet', is because I dislike the latter word. Also, I'm adopting the fasting protocol and not the original diet itself. So despite interchangeable terms, there's actually a difference. 'What' you ask? THE WARRIOR DIET This diet isn't an intermittent fasting protocol per se. Instead, it's 20 hours of under-feeding and 4 hours of over-feeding. During the under-feeding hours, you're allowed to consume small portions of fruits, nuts, vegetables, and protein to curb the hunger pangs. Then, when you break fast, you'll have to follow an eating order of vegetables, proteins, and carbohydrates. There're also food combinations to avoid - only proteins and vegetables can be eaten with anything, while nuts and fruits, and grains and fruits, cannot go together. The warrior diet has a handful of rules to follow. And after reading up on th

What an over-dramatic title, huh? Well, I'm back! I had a great 11 days away from reality, downing ramen and sweet treats while on a flexible  IF protocol. To be honest, it's actually difficult to stick to a set fasting and feeding window. With an itinerary involving long distance traveling, I couldn't actually predict meal times. I was also on the road with my family and needed to feed while they fed. Therefore, my fasting window changed daily, from 14 hours to 16 hours - sometimes 18 hours. Also, almost everyday of the trip, I broke fast with ice-cream (#noregrets). In terms of physical activity, it was below my usual. I'm a writer/editor - my day job requires sitting at a desk - and my weight-training makes a huge difference. During the trip, I did zero weight-training and spent about 25 hours in the car. Despite completing a few hiking trails, and approximately 30km of cycling, I was definitely not working as hard as I'm used to. So, with all that said,

*click-bait title is click-bait* Let's be honest, I'm not quitting fitness for life. Come on, why would I waste all my hard work? However, I am putting it on hiatus for two weeks - this and the next. In fact, this is a scheduled post. And to answer the question of why? Well, I'm on vacation. I'm away for eleven days on a self-guided tour around Hokkaido. It's a trip I've been planning since last year. Finally, the time has come! I'm also using this break to put intermittent fasting to the test. I've taken my body composition reading the morning of my flight, and will take another reading when I return. Many have said IF is sustainable and beneficial when on vacation. I certainly believe it's sustainable - being an eating pattern. But, I'd like to see if it's truly beneficial. Whenever I go on vacation, I always return a kilogram heavier (of mostly fat). This often makes me feel like I'm working out for a vacation - that my rout

Back in 2014, I experimented with the skipping rope (as we call it here). I designed my own regime using only the rope, and worked my way to 2000 skips a day. As skipping rope is low impact, it provides a great cardio session without taxing the knees. A skipping rope is also an inexpensive equipment. So, if you're new to exercising and have no idea where to start, I recommend skipping. HERE'S WHAT I DID: - 100 side-to-side skips - 100 front-to-back skips - 50 single (right) leg skips - 50 single (left) leg skips - 100 high-knee skips I ALSO THREW IN: - 10 single leg push-ups - 15 sets of renegade rows (with 3kg dumbbells) - 10 sets of plank oblique twists This whole combo counted as one giant set. I started off with three giant sets and increased to five giant sets, for six days a week. Now, you probably have questions. So let me try to guess them: 1. Were there results? Yes, there were. Did I tabulate them? Unfortunately, no. Even if I did, they're pr

As many have mentioned, health starts in the kitchen. Yes, exercise does wonders to the body. But without healthy eating, one wouldn't see any change. We all know this. It's not top secret. However, getting healthy is difficult. Switching your diet overnight, and sticking to it for the long run, requires determination and discipline unbeknownst to men. For most, transitioning to a healthy lifestyle takes time. The passion to eat right and exercise is developed over a season. So if you're just starting out, fret not. It may seem difficult now, but it'll be second nature one day. At the moment, take it one step at a time with the first, most important step: eliminating sugar. Disclaimer: I do consume sugar. I have a sweet-tooth - I love chocolate and ice-cream. But as I share my sugar-cutting techniques, you'll see that I consume little of this 'useless' carbohydrate without sacrificing my occasional cravings. Also, the word 'sugar' in this post

I hit my abs three times a week, after my usual workout. Two out of three, I do a 20-minute ab routine; the remainder, Ab Ripper X from P90X. I also slip in a core session of Pilates on Saturdays. Now, I've heard different things about working abs daily versus alternate days - there are so many contradicting thoughts on the internet. And to be honest, I don't know who's right and who's wrong. At the end of the day, I choose to do what's best for me - including designing my own ab routine. For a long time, I relied on the ab regime that came with whatever workout program I'm on. But I soon realised that some of them quickly lose their effectiveness (on me). So to have an effective workout, I needed to create my own. And by creating my own, I simply mean sourcing from YouTube - specifically Athlean X. My 20-minute ab routine consists of ten moves. Eight of which are from Jeff Cavaliere's videos - credit goes to Mr Knight. You'll find them listed bel

I've always noticed how I experience DOMS whenever I start a new workout program. It starts the day after and lasts for a few days. I've also experienced soreness the day after a workout, that disappears on day two . But oddly enough, I've never experienced pain on day two itself - with no pain on day one - until recently. So, what's with these different sore experiences? I decided to do some research to uncover the source behind these variations. WHAT IS 'DOMS'? DOMS stands for delayed-onset muscle soreness. The soreness is caused by the inflammation of muscles due to broken tissues. Pain intensifies in the rebuilding stage - the rebuilding results in muscle growth. WHEN DOES IT KICK IN? Delayed-onset muscle soreness kicks in 24 hours post-workout. Hence, feeling pain on day two means growth is happening. WHAT SPURS DOMS? Eccentric training - eccentric training involves the lengthening of muscles. With extension, your muscles are more prone to tea

Disclaimer: This isn't a sponsored post. I'm not a Beachbody coach. And in no way was I coaxed into writing this. I just wanted to share my thoughts on Body Beast - its pros and cons. Before I begin my 'review', I should state that I'm someone who does home workout programs. As I don't have the time to hit the gym, I opt to workout at home. It's much more convenient for me. This also means I've cycled through a handful of Beachbody programs, including the entire Insanity series, P90X, P90X2, The Master's Hammer & Chisel, 21 Day Fix Extreme, and as of this moment, Body Beast. Now with this mentioned, let's get to the topic at hand. I began including weights in my workout middle of last year. It was, without a doubt, a great decision. I discovered how much I loved weight-training, and saw change quicker than ever before. So, when I was done with The Master's Hammer & Chisel, I sourced for my next weight-centered program. Lo and b

I started intermittent fasting on the third of March. It has been a little over a month since. Due to a few hiccups - me falling ill the past 2 weeks - I was unable to track my one-month result. I didn't lift a single weight, and couldn't visit the gym to get my readings. It's unfortunate, I know. Having proof that it works would be a wonderful way to start this post, alas I'll call it a miss opportunity. So to spare you the excessive word count, I'll just get to why and how I started IF . WHY The science. I love researching, especially about health and fitness, and I found the science behind intermittent fasting legit. It makes sense. In layman's terms, our body is meant to use the food we consume. And for it to use the said food, we need to give it time. Hence, the fast. Allow me to get a little science-y; it takes approximately 12 hours before our bodies stop processing our last meal. After which, our bodies use what has been digested to power itself