Supersets: Make The Most Of Your Time

Only have 60 minutes to spend in the gym? Many of us find it impossible to fit more than an hour of working out into our day. If you are looking for ways to maximise your 60 minutes in the gym, supersets could be the answer.

A superset is performed by alternating back and forth between two (or more) exercises for a prescribed amount of sets. This is usually done without a rest period between the exercises (for a more detailed explanation of the various types of supersets--click here).

In general, supersets are divided into two categories: Antagonistic and non-competing. An example of an antagonistic superset would be bicep curls with tricep pushdowns; while a non-competing superset could consist of chest press and calf raises. 

Choose your superset exercises wisely to avoid fatigue that would compromise the quality of the superset. For example, a deadlift/pull-up superset could be too stressful on your grip and therefore affect your form. Check out some great examples of supersets here, or ask your personal trainer to set some combinations for you. 

Another factor to take into consideration when setting your supersets is the layout of the equipment of your gym, and the time of day that you workout. Is there a jungle where you can easily pair your bicep curls and tricep pushdowns? Would it be sensible to take over the pull-up bar and the squat rack at the same time? Is there a power cage with pull-up bars instead? Do you go to gym at peak hours, when other members would be less than pleased with you hogging the equipment? Or are you able to train during quiet periods when you can have the pick?

Pair superset training with HIIT that we talked about last week, and you could be in and out of gym as quickly as possible, in time to be home for dinner with the family. Happy training!

The Personal Trainer,

Peak Physique
www.peakphysique.com.my

High Intensity Interval Training: What, Why and How?

What if I said you could burn more fat by doing less cardio? With High Intensity Interval Training (HIIT), you can send your body into fat-burning overdrive with less than 30 minutes of cardio a day. So what is HIIT? Why should you be doing it? How do you get started?

The basic concept of HIIT is to train at different speeds for a number of intervals. Many of us are used to doing cardio at a steady, moderate intensity for 30 to 60 minutes. One of the most important and fundamental aspects of HIIT is to never allow your body to adjust to one intensity level. 

Researchers at Laval University in Quebec, Canada, found that 9 times more fat was lost in the group that used HIIT, compared to the group that used traditional steady intensity cardio. In addition to that, a study at the East Tennessee State University indicated that HIIT increased subjects' resting metabolic rate for the following 24 hours. In other words, your body's fat-burning process continues long after your workout, even when you are at rest.

Besides the fat loss benefits, HIIT also increases your VO2 max much more than steady-state cardio will. A high VO2 max means that more oxygen can be delivered to your muscles as you exercise, therefore the longer you can train. It is widely acknowledged as one of the best indicators of physical fitness.

HIIT is also beneficial in preserving muscle mass, as the short workout duration prevents the body from entering a catabolic (break down) state. As we exercise for long periods of time, our bodies release the catabolic hormone cortisol, which is not what you want if your goals include building lean muscle. Compare the physiques of a sprinter and a marathon runner--the sprinter who utilizes large amounts of energy in short, periodic bursts is lean and muscular, whereas a marathon runner who exercises in long steady periods is lean but not muscular.

HIIT can be performed with a variety of machines--treadmills, bikes, ellipticals, jump-ropes, punching bags or even swimming. Pick your equipment of choice, and make sure to warm-up properly to prevent injury. Be aware of your own limits, and workout accordingly. If you are not sure of how much you can and should be doing, speak to a personal trainer or visit your family doctor before you start.

Here is a beginner's sample treadmill HIIT workout:

Warm-up: 10 minutes

Sprint : 30 seconds
Walk  : 1 minute

Repeat the sprint/walk 4 or 5 more times.

Cool-down: 10 minutes

Total workout time: 29 minutes
(Find out how to create your own interval workout here)

During your walking periods, you should be able to talk in short bursts, but not carry a normal conversation. During your sprint intervals, you should be running as if someone's chasing you, as fast as you can.

As you progress and the workout becomes too easy, either increase the sprint duration, or reduce the rest (walking) period. Incorporate HIIT 3 times a week into your workout regime for optimum results.

Here are some great sample HIIT workouts for the bike. You could also try a punching bag workout: 1 minute work, 30 seconds rest; and also a jump-rope workout: 1 minute work, 30 seconds rest.

Good luck and have fun!

The Personal Trainer
Peak Physique
www.peakphysique.com.my


References:

1. http://www.ncbi.nlm.nih.gov/pubmed/8028502

2. http://etd-submit.etsu.edu/etd/theses/available/etd-0412101-214442/unrestricted/king0417.pdf

3. http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdf

How to workout safely

It is estimated that around 3 to 5 million youths and adults are injured in sports and exercise every year. While nobody goes to the gym expecting to get injured, there's a good chance that it will happen to a lot of us on our fitness journeys. Here is a guide to working out safely and minimising the chances of injuries.

1. Warm up

We have all heard this one before--and your PE teacher was right to make you do it. A proper warm up should consist of 5-10 minutes to light cardio, 5 minutes of stretching (read more about stretching here), and 1-2 light sets before your real sets. This will raise your core temperature, kick your metabolism into gear, and prep your muscles and joints for your workout. 

2. Choose an appropriate weight and use proper form

It can be tempting to pile on the big weights during your workout--after all, everyone is looking to improve. If you find yourself swaying, bouncing or jerking during your set, you've put too much weight on. 

If you find yourself stopping halfway down in the negative phase during your bicep curl, because you wouldn't be able to curl up if you didn't, you're using too much weight. If your pelvis lifts off the bench during your bench press so far that only your feet and shoulders are in contact with the floor and bench, you're using too much weight. If you find yourself trying to lift barbells and dumbbells above your head by bending your knees, you're using too much weight.

3. Take safety precautions

There are many small but important safety precautions to take in the gym. Engage the stoppers on the smith machine, wipe off your hands before loading plates, use a belt get heavy lifts and overhead presses, use a spotter whenever you're lifting heavy or in a vulnerable position, don't leave dumbbells by the side of the benches et cetera et cetera. All this might sound like your mum's nagging but the one time you mess up your set, you'll be glad you took the 2 seconds to keep yourself safe.

4. RICE

If you suffer from an acute injury, the affected area will most likely swell up, cause you pain and loss of motion. The RICE method, which stands for Rest, Ice, Compression and Elevation, is best used immediately following the injury.

Rest

Although you might want to power on and finish your workout, it is very important to rest. Stop exercising the affected area/joint. Continous strain on the injury will risk increased inflammation, more pain and further injury. The site might take longer to heal, or heal abnormally otherwise.

Ice

Application of ice on the injury site is excellent for reducing the inflammatory response and also for reducing pain. Alternate between 15-20 minutes of ice/no-ice on the injury for the first 24-48 hours. After that, heat therapy is recommended.

Compression

A snug elastic bandage, that does not move freely but still allows muscle expansion, is recommended to prevent oedematous swelling that results from inflammation.

Elevation

Keep the injured area elevated to encourage venous return of blood to the systemic circulation, therefore reducing the swelling. 

Many injuries can be treated with the RICE method, however, if you continue to experience pain and fail to regain a normal range of motion, you will need to see your family doctor as you may need a scan and further treatment.

5. Recover 

Allow you body adequate time to recover. It is often very frustrating for people to see their fitness and muscle gains slip away, and rush back into the gym before their injuries heal. Ease back into your fitness regime and listen to your body, scale back on your exercise intensity if required. 

This step however applies to more than just injuries. Get enough sleep so your body can rest after your workouts, and schedule a rest day or two into your week to avoid over training. 

Conclusion

Keep these tips in mind when you're exercising, and form good, safe habits in the gym. Good luck!

The Personal Trainer

Peak Physique
www.peakphysique.com.my

At Home Circuit Workout

For those of you who are going back home this weekend, there's no need to fall off the fitness track just because you don't have access to the gym. Here's a workout to try to tie you over the weekend:

source: http://pinterest.com/pin/571605377675134027/

Happy exercising and Gong Xi Fa Cai!

The Personal Trainer

Peak Physique
www.peakphysique.com.my

Body fat: How do you measure up?

What is body fat and why are we obsessed with it?

Body fat is basically a store of energy that the body has not used yet. A certain amount of body fat is required by our bodies to function correctly, including the regulation of our body temperatures, for the functioning and cushioning of our internal organs, and also serving as a source of emergency energy during illnesses. This body fat is termed essential fat. 

So how much body fat is considered healthy and normal? The table below shows the ranges of acceptable body fat by the American Council of Sports Medicine.

                                         Females                     Males

Essential Fat                      10-12%                     2-4%

Athletes                             14-20%                     6-13%

Fitness                               21-24%                    14-17%

Acceptable                         25-30%                    18-25%

Overweight/Obese               >30%                       >25%

source: http://pinterest.com/pin/571605377675150116/     

source: http://pinterest.com/pin/571605377675150111/

As we can see, for our bodies to function normally, women need at least 10-12% body fat, and men around 2-4%. Any levels below those will pose serious health risks. However, excess or non-essential body fat will lead to equally serious problems with our health--including diabetes, high blood pressure, heart disease and stroke. 

It is estimated that 1.1 billion adults and 115 million children are obese worldwide. In 2006, the Malaysian National Health Morbidity Survey showed that 43.1% of the Malaysian adult population was overweight, and that 14% was obese. A later study by the World Health Organisation  (WHO) in 2010 indicated that 60% of Malaysian adults were overweight. 

The Malaysian Association for the Study of Obesity (MASO) reports that as many as 15% of toddlers and pre-school Malaysian children in the country could be overweight and obese, and 30% of primary school children could be in the same category. 

In 2011, Malaysia had become the country with the highest obesity rate in South East Asia. The number of Malaysian adults living with diabetes has alarmingly doubled from 1.5 million in 2006 to 3 million. 

Tools for assessing body fat 

There are many tools available for measuring our body fat, each with its pros and cons, and difference in accuracy. Some examples include skin fold measurements, hydrostatic (underwater) weighing, DEXA scans etc. Methods like hydrostatic weighing and DEXA scans require the right equipment, and can be costly; whereas skinfold measurement is a more accessible method but will depend on the skill of the person carrying out the measurements. One simple way of assessing body fat is bioelectrical impedance analysis, where a small electrical current is passed through the body, and the impedance to the current flow is measured. Its accuracy is similar to skin fold measurements, as long as the subject obeys a few protocols prior to assessment, such as fasting for a few hours. 

Do you take into account your body fat percentage when you set your fitness goals? If you do, what is your target body fat percentage? If not, why not visit us and take a simple test with our Tanita scanner, which utilizes impedance analysis technology? Let's work together to make Malaysia a healthier, fitter nation.

The Doctor

Peak Physique

www.peakphysique.com.my

Chinese New Year Survival Guide

It's that time of the year again when it's extra hot outside, the sound of drums can be heard in the distance, red lanterns are seen adorning the buildings. It's Chinese New Year!

This is the time of year where we pack up and 'balik kampung' to grandma's amazing cooking--you can almost smell the kuay kapek and practically taste the siew yok! It's the season to catch up with family, friends, and also sit down to a Chinese New Year Eve feast and enjoy a few drinks.

With all this yumminess to look forward to, many of you might be feeling a little nervous about how you are going to make it through the celebrations without setting yourself a few weeks back on all the hard work you have been putting into your workouts and diets. Not only is there a social pressure to eat everything put in front of you (how can you say no to a fourth helping when grandma tells you she has been slaving away in the kitchen for the last month just for you??), you might not have easy access to a gym (if you have gone back to your hometown), or any spare time for yourself to workout with all the reunions going on.

If you are looking to minimize the holiday weight gain so you don't end up on an eight week, extreme fat loss programme come Chap Goh Meh, read on to find out about the worst Chinese New Year calorie offenders, and the best alternatives so that your 3rd grand-aunt won't be able to ask you every two seconds why you aren't enjoying the food!


1. Yu Sang

One serving: 387g
Calories: 561

This classic appetiser appears on all tables as we loh sang for good luck for the coming year. Appearances can be deceiving, as although this dish appears to be full of goodness (pomelo, cucumber, carrot, red pickled ginger and fish slices), there are a few sneaky ingredients that pack a high caloric punch--namely the crackers and plum sauce.

To keep this dish healthy, replace the crackers with some unsalted peanuts, go easy on the plum sauce, and load up on the veggies.


2. Bak Gua

One serving: 90g
Calories: 370

A staple of Chinese New Year snacks, Bak Gua is one of the most irresistible. It is unfortunately high in sodium and sugar, as it is marinated in fish sauce, rice wine, sugar, honey and soya sauce. A standard 90g square contribute 370 calories to your daily intake. Do not be fooled by a 'healthier' version of Chicken bak gua either, a similar portion is still a whopping 337 calories.


3. Kuay Kapek / Love Letters

One serving: 26g / 2 pieces
Calories: 112

Also known as kuih belanda in some parts, this Peranakan treat is made of flour, eggs, sugar and coconut milk. Enjoy in moderation.


4. Pineapple Tarts

One serving: 40g / 2 pieces
Calories: 164

These yummy pastries are made with large amounts of butter, pineapple paste, butter, eggs and sugar. Hence just one tart will set you back 82 calories. If you are craving something fruity, grab a mandarin orange instead--a whole orange is only 51 calories and it will give you your daily dose of Vitamin C and fibre. Go ahead and indulge!


5. Roasted Peanuts

One serving: 1 small bowl / 30g
Calories: 170

Although high in calories, this is one of the healthier options during Chinese New Year. Not only are peanuts high in protein, they also have a lot of fiber, and healthy fats. Try some kua ci, as a lighter alternative--a 40g bowl has lesser calories at 135.



Now you're aware of the potential diet pitfalls awaiting you, choose wisely and avoid packing on the pounds this Chinese New Year. Also remember to count liquid calories, as sugary drinks and alcohol are hidden calories that most people forget about. Gong Hei Fatt Choi / Gong Xi Fa Cai and may the year of the Snake be a fit and healthy one for you!

The Doctor
Peak Physique
www.peakphysique.com.my



For a full list of caloric information on your favourite Chinese New Year snacks, visit the Malaysian Ministry of Health site at http://www.moh.gov.my/images/gallery/publications/cny/English-2.pdf .

Welcome to Peak Physique!

We are very excited to bring to you our new fitness centre in just a couple of months time. Located on Jalan Tuanku Rahman in the largest department store in Kuala Lumpur--KL SOGO--Peak Physique is carefully designed with your health and fitness in mind, catering to complete novice or a seasoned gym-goer.

For us to be able to help you achieve your fitness goals, we are filling our gym with the very best and latest equipment for your training purposes. We are providing you with a large cardio theatre with Technogym and Concept2, an extensive range of strength training pieces by Italian designed Technogym's latest Pure Strength line and Life Fitness apparatus from the USA, and a spacious free weights area using arguably the very best free weight equipment by Ivanko, USA.

We also boast four exercise studios running over 100 group exercise classes per week. One studio caters exclusively to our female members, with ladies-only classes. The other three run Les Mills workouts, aerobics, pilates & yoga, dance classes to name a few. We have also incorporated a kickboxing and martial arts zone into our gym floor, as well as a functional training zone fully equipped with TRX suspension, kettle bells, the latest in core centric training with the Italian designed Arke training apparatus, Viprs, and also the revolutionary Kinesis Vision.

You will also find in Peak Physique excellent changing and shower facilities, juice bar, sauna and spa with pampering services offered by SK-II, Lancome and Shiseido. Our dedicated team of highly qualified Personal Trainers will be on site to guide you with advice and instruction on your fitness journey.

Head over to our pre-opening booth on the Lower Ground and 7th floors of KL SOGO today, and meet our team to find out about the special pre-opening rates only for early birds!

The Peak Physique Team
www.peakphysique.com.my