Fitness Tips: The story so far.....

by David Garred,
Club Manager Dusit Resort Sports Club.

This week I would like to go over quite a few things. Think of it as a summary of previous tips.
Fact about fiber: Fiber has two forms; soluble and insoluble.
Soluble fiber is absorbed in the large intestine where it slows the movement of food and delays the absorption of nutrients, thus avoiding drastic swings in blood sugar. Its primary sources are fruits, vegetables, legumes and oat bran. Insoluble fiber absorbs water during digestion, thereby increasing faecal bulk and speeding it’s movement through the digestive tract. It helps prevent constipation and may prevent colon cancer. Fiber promotes satiety or a feeling of fullness. The average western diet provides 10 to 15 grams of fiber a day. The recommended level is 25 to 35 grams a day. Individuals should increase their intake of fiber gradually to avoid intestinal discomfort.
Fat loss!!! The fat cell is the central player in the body fat game. Body fat is made up of millions of tiny fat cells, each one a spherical sac filled with a tiny droplet of oil. When a person gains body fat, individual fat cells fill up with more fat and increase in size. Likewise, when a person loses body fat, the fact cells release the fat and reduce in size. Ultimately, the size of your fat cells is relative to the balance of fat calorie intake (what you eat) and calorie output (your activity level). A diet high in fat supplies your fat cells with the means they need to grow bigger. Once digested, fat is carried through the bloodstream where it is “gobbled up” by fat cells. Fat molecules are absorbed from the blood and stored in these fat cells. Although fat can enter fat cells more easily than carbohydrates, it is important to note that simple carbohydrates, such as refined flour, processed cereals, sugars, sweets and fruit juices elevate blood sugar and insulin levels. This also stimulates fat storage.
To get fat out of the cell, fat molecules must be released back into the bloodstream and used as fuel. Regular aerobic exercise and a low fat intake diet/healthy eating plan are the best ways to trigger the release of stored fat. Aerobic exercise performed for 30 minutes or more stimulates fat metabolism. Consistent exercise teaches your body how to be an efficient fat burner rather than fat storer. A healthy eating plan inhibits fat storage by giving your fat cells less opportunity to grab fat from the bloodstream.
How to enlist your family’s support...
Your family plays an important role in your lifestyle change process. They may not want you to disrupt their status quo; they may prefer that their responsibilities, routines and “you” remain the same. Or they may want to support you, but may be unsure of exactly how to help. By anticipating specific comments and reactions before they happen, you can prepare your family for the changes you’re making that may also affect them. Tell them what specific things they can do to show their support.
Introducing low fat foods: You can do two things. One is to simply not tell them and if they do notice the change in your cooking then ask them to give it a try for variety’s sake. If they don’t like it then you may have to prepare two meals for your own sake. Or you can cook your “old” way using low fat cooking techniques.
Introducing exercise: If your spouse complains that exercise keeps you away from the family, explain that exercise gives you more energy and improves the quality of time with the family. Invite your family to join you next time or plan an active family outing together. It is unrealistic to expect that a sedentary spouse will suddenly decide to become active simply because you have.
Convert sabotage to support...
When friends or family members are trying to tempt, tease or taunt you into doing things that you know are not in your best interest, awareness and assertive-ness are the best coping tools. Suppose whenever you visit your mother, she continually urges you to have seconds. First, take a moment to evaluate what is going on between the two of you and how you feel about that. Next decide for yourself whether you are sill hungry enough to continue eating. If you’re still hungry, dig in. If you are not hungry, instead of saying yes just to please your mother, tell her that the meal tasted great, and you are too full to eat any more - perhaps a doggie bag??
Thus we end this week’s summary. It will be continued next week, however don’t wait until then to start. Seize the day.

Fitness Tips