Tag: women

Will you be the next victim of this silent killer?

Posted on by Damien Sutanto

Harvard researchers estimated that this killer is responsible for over 5.3 million death in 2008 alone, same as cigarette smoking. Another study published by the Lancet finds that this global pandemic is the fourth leading cause of death worldwide. It is …. the globalization of the American lifestyle!

Call it irony, but the rise of technological advancements that brought us modern day conveniences might actually decrease our lifespan. BBC and NY Times among other leading publications have all predicted that the current generation will have a shorter lifespan than the previous generation. This sedentary lifestyle have led Huffington Post to call “sitting is the new smoking”. But if you are thinking that chucking out your sitting desk over for a standing desk will help, then sorry, latest research published on the Cochrane Library has shown that its more of a fad than actual science.

Hence the actual solution to this epidemic is for people to started moving more. Based on the US National Health Interview Survey in 2000, 2005 and 2010, increasing number of doctors are starting to prescribe exercise to their patients. Because exercise has been proven to be a better medicine both to help many things from increase insulin sensitivity for diabetic people, treating depression and anxiety, heck if you have a bad knee, proper exercise (I emphasize that you MUST get a good personal trainer not some guy that got his certificate from some “guru” that never does his own research) is actually more effective than glucosamine.

And no, despite what some people claim, simple 1/2 hour brisk walking is not enough. US based Centers of Disease Control and Prevention recommends men, women and even children to do both cardio and weight training. Hong Kong Department of Health also recommend both cardio and weight training. So at the end of the day, its not your pills of standing desks or excuses from some doctors with outdated knowledge that will help you. Its regularly hitting some “iron diet”. Are you finally going to get off your bum or are you still waiting to be the next victim of this global pandemic?

Check out my YouTube channel for some strength training ideas and leave a comment there or on FaceBook. Remember folks, if you experience any joint pain or other problems while doing any exercise, you should regress it or better yet, contact me as not all the exercises are for everyone.[:id]Para Peneliti dari Harvard memperkirakan pembunuh

Harvard researchers estimated that this killer is responsible for over 5.3 million death in 2008 alone, same as cigarette smoking. Another study published by the Lancet finds that this global pandemic is the fourth leading cause of death worldwide. It is …. the globalization of the American lifestyle!

Call it irony, but the rise of technological advancements that brought us modern day conveniences might actually decrease our lifespan. BBC and NY Times among other leading publications have all predicted that the current generation will have a shorter lifespan than the previous generation. This sedentary lifestyle have led Huffington Post to call “sitting is the new smoking”. But if you are thinking that chucking out your sitting desk over for a standing desk will help, then sorry, latest research published on the Cochrane Library has shown that its more of a fad than actual science.

Hence the actual solution to this epidemic is for people to started moving more. Based on the US National Health Interview Survey in 2000, 2005 and 2010, increasing number of doctors are starting to prescribe exercise to their patients. Because exercise has been proven to be a better medicine both to help many things from increase insulin sensitivity for diabetic people, treating depression and anxiety, heck if you have a bad knee, proper exercise (I emphasize that you MUST get a good personal trainer not some guy that got his certificate from some “guru” that never does his own research) is actually more effective than glucosamine.

And no, despite what some people claim, simple 1/2 hour brisk walking is not enough. US based Centers of Disease Control and Prevention recommends men, women and even children to do both cardio and weight training. Hong Kong Department of Health also recommend both cardio and weight training. So at the end of the day, its not your pills of standing desks or excuses from some doctors with outdated knowledge that will help you. Its regularly hitting some “iron diet”. Are you finally going to get off your bum or are you still waiting to be the next victim of this global pandemic?

Check out my YouTube channel for some strength training ideas and leave a comment there or on FaceBook. Remember folks, if you experience any joint pain or other problems while doing any exercise, you should regress it or better yet, contact me as not all the exercises are for everyone.

Why Chicks Should Hit The Weight Room

Posted on by Damien Sutanto

Recently I had yet another talk with my sister regarding women doing weight training. And its amazing how even in this modern age and feminism, some women are still afraid of getting some iron diet because of misconceptions and old fairy tales. So I hope this article will help convince women to hit the barbell and for the men to cite and better persuade their gf/wife to join them at the gym.

1. You get to eat and not get fat

blueberry cheesecake

A long standing joke is that what women really want is not a dashing rich and adventurous gentleman to be completely devoted to her. What women really wants is to eat and not get fat. And its common sense that in order to loose weight, then you need to spend more energy than what you consume right? Well, what happens if I told you that long term calorie restriction leads to lower metabolism. I.e. you need to continuously reduce what you eat in order to continue loosing weight. Keep in mind that 65 – 75% of calories you spend is while you are resting. Heck research on mice even indicates that if you go on a diet for a while and then you stop, you could even get more fat with the SAME diet as before. So diet alone will not help. Meanwhile, strength training allows you to jack up your metabolism long AFTER you finish your exercise. Basically you can loose weight while keeping the same diet! Mind you all this has been proven by Oxford researchers.

2. No, women will not get ripped just from weight training alone

female bodybuilder

A common misconception is that women that lift weights will get bulky and muscular. Except that Males testosterone blood level is 7 – 8 times greater than females and that the average male produces on average 20 times more testosterone than females. Yes, male body naturally produces and absorbs testosterone at several multiple greater than female. So in order for women to get jacked as big as the image above, they need to use more steroid than men. So no need to worry about looking like a female Arnold ladies. In fact, although this below chick squats more than I do pound for pound, her legs still looks normal.

ZoeSmithLYG

Her name is Zoe Smith by the way, she competes in 49 kg weightlifting class and she squats 160 kg, more than 3x her own body weight.

3. Helps you adjust your body contour

fitness butt

And butts that squats are always hotter than butt that belong to full time desk jockeys. OK, hiking, skiing and tennis also gives great butts, so please don’t get jealous honey. I for one like legs that have some musculature on it, not just skin and bones.

4. Build stronger bones

bone

Tired of listening to your mom or grandma complained about her osteophorisis? Well, tell them to hit the gym as research has shown how weight training increases bone density even in post menopausal women. Plus the men in the family would definitely appreciate the natural butt lifts their women are getting.

5. They also build stronger joints

knee

Your grandma also complained about her knees? Well, as they say, use it or loose it. Research also shown how weight training helps improve joint health even on people with osteoporosis. Of course the key being doing full range motion, proper movement pattern, and not too much repetitive loading. So I do not recommend de-conditioned people regardless of their age to jump into a crossfit or bodypump class.

So there you have it ladies, happy lifting. And if your man is afraid that you would snatch more weight than he does, then maybe its time for you to get an upgrade and get a better man!