Increase Fiber for Fat Loss

So you’ve been working out at the gym for months now; you’ve increased your protein intake and you’ve been doing cardio like a madman or woman, but you’re still not getting the fat loss results that you desire. This is happening to countless people around the world as they strive for that dream body and those six pack abs. As a trainer I can’t tell you how many people tell me that they want to lose inches around their midsection, get rid of their man boobs or lose those cottage cheese thighs, but never take the time to look a bit closer at their diet. As they say, you can’t always have the cake, eat it too and expect to look like an abs model.

You see, exercise alone will never get you the results you desire. It is only through exercise and a well balanced diet that you will be able to shed those extra kilos of body fat. So at Fitcorp Asia when I make recommendations regarding diet, one of the first things that I instruct a client is that they need to increase their consumption of whole foods; mainly vegetables.

Most of us frown at the site of vegetables and many of us were conditioned from an early age to dislike vegetables as our parents typically had no idea how to present them or prepare them and simply put them on the plate as an afterthought. We were commanded to eat them and told that if we didn’t eat them we couldn’t have desert. So what do we do as adults? We say, my parents aren’t here to tell me what to do so I’ll skip the vegetables and go straight for the desert.

But here lies the problem in our quest for Fat Loss. The dietary fiber which comes from vegetables is a key component for not only your body’s overall health but it’s also a strong support in fat loss. Of course we’ve been told that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but there is much more to fiber than meets the eye. Here are a few ways that fiber can help you to your fat loss goals.

Fiber controls appetite. Insoluble fibers do not dissolve in water and absorb large amounts of water while traveling through your digestive tract. It tends to add bulk and will give you a full feeling of satiety. This will assist you in consuming less calories overall.

Research shows that fiber lowers estrogen levels, which in men is tremendously important in preventing prostate cancer. But estrogen also causes the body to store more fat. This is why women tend to carry more body fat than men. Men also have estrogen within the body and it can be lowered by increasing the amount of fiber in the daily diet.

Fiber has been shown to improve protein absorption by slowing the rate of protein moving through the body and allowing your body a longer period of time to digest and absorb it.

Insulin is a major factor if fat loss or fat storage. By slowing the process of sugar absorption, the release of insulin into the bloodstream is also slowed. Insulin contributes to the storage of excess body fat so the lower the insulin spike is the better off your body fat will be.

If you’re not consuming fiber then it’s time to get on it. The average person consumes well below a suitable level of fiber per day. There are no specific guidelines but research has shown that 25 to 30 grams of fiber per day is a good level. Unfortunately, most people are consuming less than 15 grams per day of fiber.

Now don’t run out and jump to 30 grams immediately. Take your time and work your way up. Increasing fiber immediately can have adverse reactions like gas, irritable bowels, bloating, etc. Increase slowly and give your body time to adjust.

Also be sure to divide your fiber intake throughout your meals. If you are on a 5 to 6 meal a day plan which includes snacks, try to get 5 to 6 grams of fiber with each.

Make sure to get both types of fiber, insoluble and soluble. To decrease body fat insoluble fiber is recommended. Whole grain cereals and apples are a good choice. Psyillium Husk can also be an excellent source of insoluble fiber.

Like I have said in many of my previous articles, fat loss doesn’t happen overnight. For fat loss you will need a bit of patience. Don’t set your expectations too high. Give it a few months before you start to see the long term external benefits of fiber, but realize that from day one you have started the cleanup process from the inside.

By Rich Thurman, B.Sc., MA, CSCS, CPT.

Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia. Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation. Rich and other coaches from Fitcorp Asia can be contacted via email at info@fitcorpasia.com.

Black: The New Color of Nutrition

When we consume food, we rarely take into account the colors of the food product and how the variety in color translates into a variety of health benefits. We have been encouraged for years to consume a colorful variety of food in order to insure consumption of a wide range of vitamins and minerals. So what about black colored foods?

Black colored foods have been around for centuries and research is now showing a tremendous benefit from foods such as Black Beans, Black Rice, Black Vinegar, etc.
Here are a few examples of black foods and their benefits…

Black Vinegar is produced in Japan from rice. Studies show that the acetic acid in black vinegar may help improve blood circulation, lower cholesterol and lower blood pressure.

Black beans are rich in antioxidants and anthocyanins, which may have healthy benefits to eyesight, the nervous system and protection of blood vessels. Most legumes are rich in fiber and will help the body regulate blood sugar. When rice and beans are combined they create a nearly complete protein with virtually no fat and no cholesterol.

Black sesame seeds are high in calcium, protein, iron, and magnesium. They not only are a good source of essential fatty acids and aid in blocking cholesterol production.

Unlike white rice, black rice, which is used to make black vinegar, is rich in anthocyanins, which are powerful antioxidants. Black rice also contains more vitamin B, niacin, vitamin E, calcium, magnesium, iron, and zinc than white rice.

These are just a few of a list of many. Not mentioned were Blackberries, Black Soybeans and many more. So next time you are in your local grocer, consider going black and with the obvious health benefits, you’re sure to never go back to a life without these great foods.

By Rich Thurman, B.Sc., MA, CSCS, CPT.

Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia, Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA and a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation. Rich and other coaches from Fitcorp Asia can be contacted via email at info@fitcorpasia.com.

5 Simple Ways to Burn More Fat NOW!

1. Nutrition
Your nutrition is going to be the number one step for burning more body fat and getting the fat loss you desire! We as Personal Trainers can’t stress this enough; eating regular meals is important in keeping the body’s metabolism revved. Starving is not the answer because it puts the body in a protective state where it will naturally begin to store fat. By eating small frequent meals every 2 to 3 hours you can prevent the body from doing this and give your body a metabolic boost. Remember the word Breakfast means to Break Fast so start with a nice healthy breakfast full of protein and fiber. At Fitcorp Asia we give every client a food map that gives guidelines and direction for your successful path.

2. Get More Active
Get your bodies moving! When you sit you burn more calories than lying; when you stand you burn more calories than sitting; walking burns more than sitting and running more than walking. Take the stairs instead of the elevator or walk instead of taking a motorbike. These are simple alternatives that will result in higher calorie expenditure per day and an overall loss of excess fat.

It’s a good habit to start your exercise regime in the morning before the excuses begin to pile on over the course of the day.



3. Resistance Training
At Fitcorp Asia we stress resistance training is essential to burning more body fat. Your muscles are the furnace for fat molecules. When your body releases fat into the blood stream it is shuttled to the muscle and used for energy. The more muscle or lean mass the body has, the more fuel is necessary for activity.

For building muscle it is important to stimulate and challenge the muscle fibers. Typically your weight training should be done before any cardio training and before your glycogen stores have been depleted. In this way the body works in an anaerobic realm and is able to bear the heavier loads necessary for muscle gain.

4. Cardio Training


It usually takes the body about 15 minutes of activity before it begins to burn fat. For this reason, it is a good idea to start your cardio training with either a dynamic exercise routine/warm up or do 15 minutes of interval style weight training before your cardio. Unfortunately for all of us adipose or fat is the last energy source that your body reaches for. High intensity training is usually most affective, mixing both anaerobic (load bearing) and aerobic intervals. The load bearing portions will discourage the body from using muscle as a fuel source as it is necessary for the work and the aerobic phase will continue the process of energy consumption. Over time watch the fat melt away.

5. Variation
Finally, you must provide your body with variation. Your body quickly adapts to the stimulus provided to it and will find ways to slow down or stop the use of fat as the predominant source of energy. Remember that fat is a means of storage for a rainy day so your body does not want to relinquish its reserves if at all possible. Constantly varying your weight training routine intensities by increasing loads, varying repetitions and mixing up your cardio workouts to include variations of intervals (fast, slow and the duration of the intervals) will result in significant amounts of fat loss.

By Rich Thurman, B.Sc., MA, CSCS, CPT.

Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia, Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA and a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation. Rich and other coaches from Fitcorp Asia can be contacted via email at info@fitcorpasia.com.

Small Group Fitness Training in Bangkok

Due to the high demand of our Small Group Training (SGT) Fitcorp Asia is now opening Tuesday and Thursday nights from 7pm to 8pm. Spaces are filling quickly so sign up NOW!

SGT is an indoor boot camp style training session with an emphasis on strength training to create a new and essential stimulus to boost your metabolism, shed fat and get strong, Perfect for the women and men, you get all the benefits of high intensity training in a fun, dynamic and very motivating exercise environment.

Our Fitness Coaches and personal trainers in Bangkok will guide you through a strength training workout that is guaranteed to help you burn fat, lose weight and get stronger. Whether you're looking for core strength, muscle tone or a reduction in body fat our Personal Trainers and Fitness coaches can help you reach your goals.

SGT IS:

FUN
DYNAMIC
MOTIVATING
CHALLENGING

For more info or to sign up for the last remaining 5 places email us at info@fitcorpasia.com or 0818 044 335

Your dedicated Personal Trainers in Bangkok
Bangkok's Best Personal Trainers

I Just Don't get It...

It still boggles me, when people call, email or meet to discuss their needs and to help them with the health and fitness objectives.

Find the professionals, have specific needs, have tried before, failed before, want the best service, want a proven system, strategies to help them stick to their program, their new lifestyle change, stay on track with their nutrition and eating plans.

They know they can be more effective and don't want to be wasting time doing exercise and eating ineffectively, yet, continue to follow the ways of the past, the ways which have proven time and time again, not to work!

Yet, with all the social proof, the systems, the solution. everything they have asked for and need to be successful, still they remain hesitant to take action.

The fear of action. Fear of taking action, fear of success is what prevents people from being successful.

Perhaps it's human nature, to ask for opinions and advice from experts, then turn around and do the complete opposite or continue their stubborn ways.

If you ask for professional advice, from experts who have the experience and proven success, follow it, implement the strategies and take action.

No more wasting money, no more wasting time.

This is one reason why i don't like to spend my time with leaches, those who actually have made no real commitment to change. Fishing for freebies, for advice, for the potential magic bullet, one size fits all magic potion solution to their fitness goals, especially when it comes to fat loss.

Excuses, excuses, excuses. Eliminate them all from your mind.

Success doesn't come easy, nor does it come cheap. invest in your self, learn from those who have been successful before you, do as they do, make the change, and SUCCEED!

Pretty simple huh?

So get to it.

Need some social support with your fat loss goals?

Head over to http://www.fatlossclub.ning.com and start being accountable for yourself and join other like minded, successful individuals who are taking action.

Bangkok Boot Camp comes to an end for 2008!

Xmas Boot Camps!

The last boot camps for 2008 with be held Saturday December 20th!!

This for all Boot Camp locations including Nichada Thani, Queen Sirikit (Asoke) and Benjasiri (Emporium).

However! For those who are staying in BKK over the festive season and would like to continue with your boot camp training, we will continue some additional sessions based on the numbers! So step up! Email us now!!

TENTATIVELY... We will offer 4 sessions

Wednesday Dec 24th - 06:00-07:00
Saturday Dec 27th - 07:00-08:00
Wednesday Dec 31st - 06:00-07:00
Saturday January 2nd - 07:00-08:00

Please book in advance!!


What a phenomenal year we have had, the best numbers ever! even at that dreaded hour of 06:00 during the week!! Congratulations to Glenn who completed a grand total 81 Boot Camp sessions throughout 2008!! Awesome man!

Congratulations to all of you who have achieved so much this year! We very much look forward to continuing this run of success with new programs, new training, new drills and new results! You have asked for it, and we deliver!

we have had the most successful boot Camp year ever, the number have been outstanding, the results inspiring, and a great team of trainers to continue delivering highly effective, yet fun and rewarding sessions, where no two sessions are ever the same!

Please also note, the new payment system for boot Camp for 2009!!

All sessions must be paid for and confirm prior to the start of the month.

No Exceptions! A reminder of the packages available...

1 x week: 3,200
2 x week: 4,000
3 x week: 6,000
Unlimited Monthly: 8,000
Unlimited 3 months: 18,000
NEW 6 Month Boot Camp Pass: 30,000
NEW 12 Month Boot Camp pass: 48,000

XMAS PROMOTION!! Sign Up and Commit to your 3, 6 or 12 month Boot Camp pass and receive and additional 10% off!!

BEST VALUE DEAL Monthly Boot Camp only 3,600 baht per month! (12 month program purchased before December 31st, 2008!

Great Beer, Great Body

It’s old news that beer and fat loss do not mix well together. The effects of simple sugars (what beer is made of) on your body's ability to use fat as energy (fat loss) is a shame if you enjoy a beer or any other alcoholic beverage once in awhile.

Overall, alcohol is not a friend when it comes to keeping the fat off. While normal sugar yields 4 calories per gram, alcohol yields 7 calories per gram, all which are worthless calories. The sugar also affects your insulin balance, which is the main determinant in how efficiently your body can release fat.

What can you do to have your beer and the body you want? The first option you have is to cut back to having a drink one day a week, especially if you are trying to lose fat. If this is a little too restrictive for you the next best option is to eat.

Alcohol sugars slow metabolism down, so 1 hour before you start drinking eat a well balanced meal of a protein and a complex carbohydrate (ex. chicken & potato). Protein has a heat producing or calorie burning effect, which will keep your metabolism active and burn those alcohol calories a little more efficiently.

You should also be eating sugar free/ high protein food during your drinking as well. This will continue to help keep your metabolism active and allow you to enjoy your beer, your body, and your night out on the town.