Anytime Fitness MUScle

TIPS 25

Size: FAT vs MUSCLE

Ever wonder why somone who weigh more than you but look smaller?

Well that's because muscle and fat have different sizes.

You may weight more than your friend but look smaller because your weight is mostly muscle mass and your friend's is fat mass.

2kg of Fat vs 2kg of Muscle

TIPS 24

Basal Metabolic Rate (BMR)

BMR is the minimum amount of energy you needed for your body to function properly

in other words, the energy you burn when you are doing nothing

your organs, muscles, tissues, your brain, all requires energy to function.

Ever feel hungry after an exam? that's because your brain use a lot of energy and your body tells you to refill that energy😁

You can increase your BMR by increasing your brain activity or muscle activity.
But since we're a fitness centre, let's focus on building our muscle activity💪🏼

by increasing your muscle mass, your BMR will automatically go higher too

TIPS 23

Calorie counting
NASI LEMAK

our all time favourite food as Malaysian but...

Nasi Lemak - 400 kcal
Telur Mata -120 kcal
Ayam goreng -270kcal
Teh Ais - 200 kcal

that's 990 kcal just for breakfast😱

Imagine eating 1000kcal per meal, that's 3000kcal per day if you had 3 meals when your body on need max 2500kcal

TIPS 22

GOALS

what are your goals in your fitness journey?

the only way to keep yourself motivated and consistent is to keep in track with your goals. There are many fitness goals to choose from:

1. Muscle Building💪🏼
2. Building endurance and stamina 🏃
3. Weight loss 🍎
4. Fat loss 🫄
5. Fixing your posture 🧍
6. Rehabilitation 🩼🤕
7. Improve balance and stability⚖️
8. Flexibility 🧘🏻‍♀️

and much more...

If you're just workout for fun, you are not going to be consistent because fun things can become boring😅

TIPS 21

Visceral Fat

Another thing you need to watch out for on your overall health is your Visceral Fat(VF)

Visceral Fat is a layer of fat that is surrounding your organ and helps protecy your organ.
However too much Visceral Fat can backfire as it can distrupt your organ's functions.

Illnesses like High Blood Pressure, Diabetes and High Cholestrol are highly related to your Visceral Fat level

TIPS 20

Calories and Fat

your body needs energy for it to function and this energy is calculated using calories

Each food that you consume acts like a fuel for you body

If you eat more than what you use, the extra calories will be stored in your fat

If you eat less than what you need, your body have no choice but to take the reserve energy from your fat hence reducing your fat

Remember,
every 7000kcal equals to 1kg of fat

Evening everyone🫡

TIPS 19

Strength Training vs Cardio

THIS WEEKEND!!!
ZUMBA, YOGA, AEROBIC and KICKBOXING classes for the members

Want to try this classes before becoming a member?
Feel free to contact me through this page😁😁

TIPS #17

DIET

Diet doesn't mean you eat less or you don't eat at all. That is not the way to lose weight🍎

There are many type of Diet such as IF, High- Protein Low-Carbs, Vegan, Atkin diets and many more. Each diets have different benefit for your body.

Find one that suits your body goals AND suits you for long term🫡🫡

TIPS #16

REST

When you rest and sleep, you went into recovery mode.

You need at least 6 hours of deep uninterrupted sleep for your body to recover and build

Remember guys, UNINTERRUPTED