/ˈfərvəd/ Fitness

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 alter...

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...