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Take control of your body shape

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Short intense workouts plus food diary to get rid of excess fat, not the usual no-effort diet and exercise.

weight training

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WELLNESS: Take control of your shape by Dr Somboon Roongphornchai


Ageing and weight gain are the dual effects when time goes by. As we get older, many of us lose touch with our inner youth by unexplained low burning. Our metabolism forgets how to be in control and how to get rid of excess fat.

Now if we could understand how our body controls the metabolism to burn fat, lose weight and build lean muscle, we could stop searching for instant results and no-effort diets and exercises.

Another unfortunate consequence of ageing is a tendency to gain fat around the waist. This often goes hand in hand with less effective metabolism. How can you counteract these normal effects of ageing? Here's how to eat and exercise effectively as part of a priority system for losing weight and getting leaner the healthy way. Let's call it the three keys to taking control of your body.

Control eating

It certainly helps to have a caloric deficit, but it's just as important to increase your intake of quality protein, good carbohydrates (especially vegetables), fibre, healthy essential fats and water. For the majority, the bottom line when it comes to getting leaner is eating less carbohydrates (less than 150 grams daily) and eating more protein. And if you want a body that functions at a high level and looks lean, you are going to need a multi-vitamin/minerals supplement, too.

One who keeps a food diary usually get better results. There is only one way to find out what you actually are eating: keep track of everything that goes into your mouth. Since calories come in liquid form, such as fruit juices, alcohol, sodas etc, these can easily add up and derail a fat-loss effort quickly. So keep a journal and review it regularly with your doctor.

Training for shape

The bulk of calories burned is determined by your resting metabolic rate, which is largely a function of how much muscle you have. If you think you'll just bump up your cardio for a while to lose weight, think again. You must add activities that burn calories, promote or maintain muscle mass and elevate your metabolism. It's not about adding more walking, treadmill, running or bicycling. It's about adding weight training. Muscle is an active tissue that requires calories to maintain, and muscle burns calories when it is working.

There are various ways to burn more calories when you exercise, including explosive exercise training, interval or circuit training, supersets, sprints, etc, some of which you may have heard of. Depending on whether you've performed a few minutes of light exercise or an hour of hard intervals, you'll burn calories hours after you've completed your workout - up to 38 hours, research suggests.

Apply HIIT (High-Intensity Interval Training)

Many perform steady-state running. Many think they are doing it for weight loss. The research shows that incorporating all three tactics (diet/aerobic exercise/weight resistance training) will help one to lose more fat than diet alone, aerobic exercise alone or even a combination of the two.

This is an easy way to start HIIT; choose your cardio method and begin by performing 15 seconds of a sprint and rest for 30 seconds. Repeat 10 times or until you feel "done" - in other words, don't get sick performing this routine. After three to five sessions of this, it should begin to get easier. When 15 seconds feels alright - bump it up as you want gradually. Be committed to perform the intervals two times per week with a day of rest between. Add in one 20-minute session of moderate cardio activity.

Most get successful with these but the older ones may need special exercise and diet tip or even blood test before getting started for your fast and safety.

Please contact Vitallife Wellness for more information and all answers to your questions.

Dr Somboon Roongphornchai, MD, ABAAM, ACASP, Vitalife Wellness.

(Source: Bangkok Post, WELLNESS, Take control of your shape, 28/06/2011, Dr Somboon Roongphornchai, link

Fitness and Exercise Vocabulary 

metabolism (noun) - the set of chemical processes in living thing (organism) that maintain life, that  "allow organisms to grow and reproduce, maintain their structures, and respond to their environments" (See Wikipedia)
metabolic (adjective)

Resting Metabolic Rate (RMR) - the amount of daily energy expended by animals at rest (See Wikipedia)
elevate your metabolism -
using more energy than when at rest (by physical or even mental work or exercise)

ageing - the process of growing old, the changes that happen to a person's body and mind as they grow older (See Wikipedia)

dual effects - two effects (two things that happen, as a result of some action)
youth - a boy or a young man เด็กหนุ่ม, วัยรุ่น
lose touch with our inner youth 

excess
- greater than is usual; too much of something มากเกินปริมาณที่พอดี
excess fat - too much fat, more fat than is necessary
burn fat - when exercise and physical activity (supposedly) uses up fat as energy or fuel for the body
lean -
thin and looking physically fit, in good shape and healthy
lean meat -
meat with little fat
lean muscle -
muscle with little fat around it
build lean muscle - exercise muscles so they become lean

instant results - getting what you want now, immediately (without waiting)
effort - the energy and enthusiasm that people put into an activity ความพยายาม

diet - a special plan to eat less and eat specially selected foods in order to lose weight (See Wikipedia)
no-effort diets - a diet that is easy and doesn't require changes in eating habits or sacrifice

unfortunate - unlucky โชคร้าย, เคราะห์ไม่ดี
unfortunate consequence of ageing - an unlucky thing that happens when you grow old
waist - the middle part of the body that is narrower than the parts above and below เอว
X goes hand in hand with Y - when X happens, then Y happens too; X and Y usually happen together
effective (adjective) - works well, gets the job done, producing the result that was intended ได้ผลดี
effectively (adverb) - working well and producing the results that they wanted
counteract - work against, work in the opposite direction of ลดผลกระทบ
priority - the most important thing that must be done first สี่งที่สำคัญเป็นลำดับแรก

deficit - situation when there is not enough of something (to achieve some goal)
calorie - a measure of how much energy you get from food (See Wikipedia)
burn calories -
when your body uses up the energy you get by eating food 
muscle burns calories - using your muscles a lot, uses up energy (and calories)

promote or maintain muscle mass - create big muscles (or keep muscles big)

caloric deficit -  when the amount of food energy (calories) you taken in is less than the total calories you use, a situation that results in weight loss (Source: About.com Weightloss)
intake - the food and nutrients that you eat (that enter your body)

protein -
nutrients in food used for manyparts of the body such as muscle, hair, collagen, and enzymes and antibodies (See Wikipedia)
carbohydrates
- (See Wikipedia)

fibre -
dietary fibre, food that cannot be digested (such as wholegrain breads) that has various health benefits, also called "roughage" (See Wikipedia)

essential
- necessary and important ที่จำเป็น ที่สำคัญ
Essential Fats (EFAs) - a fatty Acid that the body cannot make itself so must be in food eaten: "Only two EFAs are known for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). Other fatty acids that are only "conditionally essential" include gamma-linolenic acid (an omega-6 fatty acid), lauric acid (a saturated fatty acid), and palmitoleic acid (a monounsaturated fatty acid)" (See Wikipedia)

multi-vitamin/minerals
supplement - "a preparation intended to supplement a human diet with vitamins, dietary minerals, and other nutritional elements. Such preparations are available in the form of tablets, capsules, pastilles, powders, liquids, and injectable formulations" (See Wikipedia)

majority - more than 50%, more than half ส่วนมาก,  เสียงส่วนมาก
the bottom line - the most important thing
function - to operate and work in the correct and normal way (examples: functions well, functions properly, a functioning system)
functions at a high level - functions well (does what it is made to do very well)

diary - a written record of experiences, thoughts and feelings; writing down what happens every day in a book สมุดบันทึก, ไดอารี่, บันทึกประจำวัน
journal - same as "diary"

food diary - "dieters who kept a daily food diary (or diet journal), lost twice as much weight as those who did not keep a food log, suggesting that if you write your food down, you wouldn't eat as many calories" (according to a 2008 study published in the American Journal of Preventive Medicine) (See Wikipedia)

keep track of -  record and write down information about some activity (example: keep track of expenses, a teacher keeps track of student grades)
derail - fail (of a train: to come off the railway tracks) ตกราง

bulk - large amounts เป็นจำนวนมาก เป็นกุรุศ
the bulk of Y - most of Y
X determined by Y
X a function of Y

cardio -
related to the heart, short for "cardiovascular", can mean "cardiovascular exercise" (to increase the health of circulatory and respiratory systems) (See Wikipedia)

cardiovascular exercise -
moderate intensity long duration exercise, also called "aerobic exercise" ("For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while golf or two person team tennis, with brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are thus inherently "aerobic", while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically to improve aerobic capacity and fitness. Among the recognized benefits of doing regular aerobic exercise are: 1. Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs, 2. Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning, 3. Strengthening muscles throughout the body, 4. Improving circulation efficiency and reducing blood pressure, 4. Increasing the total number of red blood cells in the body, facilitating transport of oxygen, 5. Improved mental health, including reducing stress and lowering the incidence of depression, 6. Reducing the risk for diabetes. As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women") (See Wikipedia)

bump up your cardio - do some cardiovascular exercise
burn calories, promote or maintain muscle mass -

treadmill - an exercise machine for running or walking while staying in one place, allows you to exercise without going outside (See Wikipedia)
weight
training - a type of strength training for developing the strength and size of skeletal muscles, using weights and the force of gravity "to oppose the force generated by muscle through contraction" (See Wikipedia)

function - to work or operate in a normal way เป็นปกติ ใช้การได้ปกติ
bump up your cardio - increase cardiovascular activity (with cardiovascular exercise)

training - physical training, exercise
active - working, operating, doing its job
tissue - the substance that animal and plant cells are made of เนื้อเยื้อ

steady - continuous without stopping
state - condition สภาพ
steady-state running - running at the same "steady" speed for a period of time

incorporating X into Y - including X in Y, adding X to Y
tactics - particular methods for achieving something กลเม็ดเด็ดพราย วิธีการ ไม้เด็ด

aerobic - using oxygen
aerobic exercise - very active exercise that makes your heart and lungs work hard and become stronger (See Wikipedia)

resistance - a force that makes a moving object move more slowly
weight resistance training - exercise lifting weights that gradually overloads the muscles and bones so they get stronger (See Wikipedia)

combination - the mixture you get when two or more things are combined การรวมกัน

High-Intensity of Interval Training (HIIT) - a form of cardiovascular exercise that burns fat in short and intense workouts, for example 15–20 seconds of hard sprinting with 10 seconds of jogging or walking: "a HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty" (See Wikipedia)

sprint -
running very fast for a short distance

routine - the usual series of tasks that are done as part or a job or work (or in everyday life) กิจวัตร
session - a period of time doing some activity (example: an exercise session, a musical jam session playing music with friends)

bump it up -
increase it

committed
to do Y - promised (at least to yourself) to so some task or activity
moderate - neither very great nor very small in strength, size, amount or degree ระดับปานกลาง

diet tip
- some useful information and advice (that helps you solve some problem)
contact - to communicate with someone ติดต่อ

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