// Friday in the city // Do you think that every workout has to be tough to be effective? Most people think a hard workout is a workout that takes your breath away. If your heart is racing and you feel like you are about to pass out, then you think that’s a good workout. Or maybe you think a good workout is when you lift a really heavy weight. Before you can determine what is effective, you have to determine what your goal is. An effective workout means a host of different things depending on the purpose of your workout. You also have to determine what is realistic, safe, and maintainable. Tough workouts are great, and I do believe every workout should have a certain level of intensity to it, whether your intensity comes from heavy weight or less rest time. But you don’t have to feel like you are about to die every single time you work out for it to be effective. On the contrary, sometimes you need a light to moderate workout to allow your body to heal from a previously challenging exercise routine. You also have to give your joints time to heal and your muscles time to repair between tough workouts. Unfortunately, some competitive peeps can get more focused on beating a time or getting a new personal record than doing what their body needs that day. You should always (ALWAYS) listen to your body, whether it is telling you what you need to do today (short-term goals) or it reminds you of your endgame (long-term goals). . . . #IntrowordWanderer #feelWOWnaked #TheFirstSweat #butfirstMove #betterforit #bestlifeproject #findyourstrong #fitnessforlife #movementculture #strongnotskinny #workoutday #girlsgonesporty #powerofshe #thesweatlife #beatyesterday #activeliving #fittips #fitcommunity #fitnesscoach #goodnutrition #healthcoaching #onlygoodvibes #positiveenergy #positivelifestyle #positiveliving #positivelife #getmovingstayhealthy

Finally refreshed my hair colour at @artistryhairsg518 !! No more ugly roots !! 🥳 For a more maintainable hair color without getting judgemental stares from my students parents, I decided on a subtle ash grey instead ! Grandpa 👨🏻‍🦳 It will look even more amazing when it fades !! Special thanks to @eleinchong for the amazing hair bleach and dye ! Y’all know I would have been bald if not for her bleach cause my hair is still soft and fluffy !! Do quote my name for up to 30% off chemical treatments !! Do get ur fix earlier before CNY approaches ! Call to book a slot !!

第3集 Linear Dieting vs Refeed and Deficit Break 上集建議減肥宜採用緩慢的速度 (Smaller Acute Deficit)以及加插Refeed同Deficit Break。今集會講下Dieting既實際應用。  按常理，要達到Deficit，我地要每一日都要食小啲野，例如每日大概300 – 500 Cal Deficit，而依種方法被稱為Linear Dieting。 如果加入了Refeed day 或Deficit Break，依種方法被稱為Non-Linear Dieting。  兩者分別在於Linear Dieting係令身體一直處於分解代謝(Catabolism)機制之中，長時間既分解代謝有機會令肌肉也被分解，使BMR大幅下降，並可能造成代謝損傷(Metabolic Damage/Suppression)或者令本來的Deficit變左Maintenance。 而Non-Linear Dieting可以令身體短暫地不再Deficit或者非常小Deficit，容許身體從中得到快速的恢復。  以一星期為例，假設你目標係減3500 Cal， Linear Dieting做法：每一日固定大概減500Cal，咁一個星期7日Total會減3500 Cal。 Non-Linear Dieting做法：Refeed on Sat and Sun 假設你平日一至五食少啲減足620 Cal， 星期六日比平日相對上食多啲野(理想為碳水優先)，令Deficit減得200 Cal啫， 一至五所減：620*5(3100)；星期六日所減200*2(400)；兩者加埋一樣3500 Cal  好似以上例子，不論你用Linear與Non-Linear Diet做到一樣赤字，研究發現，只要一星期達到平均熱量赤字(Weekly equated calories)係有相同既減肥效果！  咁知道依樣野可以點幫我地減肥呢? Deficit後出現既MA會令荷爾蒙波動，其中一樣係皮質醇(Cortisol)，皮質醇上升會為身體帶來負面影響，較直接影響可能係減低肌肉吸收胺基酸和抑制蛋百質合成，而間接影響可能係刺激額外胰島素的釋放，導致血糖下降並渴望食高脂肪、高糖分食物，亦解釋左點解很多人受到壓力困擾時會轉向食物，容易令人有情緒壓力。 所以有時係星期六日Break一Break，相對平時食多啲野，盡情享受參加朋友和家族聚會，唔洗睇住人地食，自己好慘坐埋一邊，或者再慘啲連聚會都要推曬。事實上，你係唔需要咁做，你可以使用Non-Linear Dieting，幫自己建立一個更好既生活習慣/作息(Maintainable Lifestyle)，讓你可以更好地執行(Adherence)同stick to減肥大計，避免減肥期間過多壓力而產生放棄，倒如：報復性暴食或進食後既罪疚感等。  上面講左咁多唔係比藉口你亂食野！！要靈活運用Refeed/Deficit Break，首先要識計算自己既一星期平均熱量赤字(Weekly equated calories)，你要開始學習量度食物既份量及卡路里，在家煮食會比較方便因為可以用磅秤，而外食一族也可以用不同方法估算食物既卡路里，例如用MyFitnessPal，Google亦有大量參考，今日不深究依部份。 其次，安排好Marco有助幫你了解卡路里的來源以及不同食物對身體的影響，想知點樣設定一份合適既Marco，敬請繼續留意KOFGYM我會緊接著出PO分享。  至於要Refeed同Deficit Break點做? Refeed較複雜，日後出PO再講，至於Deficit Break， Deficit Break又可以叫Diet Break，定義為通常1至2星期既Maintenance Diet(或極輕微Deficit)，卡路里攝取基本上等同輸出，故此體重不會再下降。 好處係可以比Deficit期間食番多啲野，緩和荷爾蒙波動，減小身心壓力。 預防太多壓力而導致肌肉對訓練既反應下降，承上提及，也會降輕心理上的問題。Deficit Break正正解決上述問題，當你減重遇到樽頸，可以試一試進行1至2週Deficit Break！之後再重新建立一個新既減肥計劃，例如再減小食物，調整訓練強度和訓練量，等等。  圖:Jo 文:Ivan   #kofgym #fitness #diet #muscle #bodyfat  #cutting #tdee #refeed #dietbreak #健身 #減肥 #全民變強