Mindful Trainer Fitness Bangkok

Caught on all or nothing mentality?

Researches show that something is waaay better than nothing.
Turns out that 1 workout with maximal effort per week, can give you noticeable gains in strength, muscle gain and health.

Here are some mind-blowing facts from studies regarding minimum training time / volume:

-In 2017, 9 studies have shown that as much as 89% of potential strength gains can come from 1 set per week.

-In 2016, 15 studies, where subjects consisting of mainly beginners in fitness, have shown that 64% of the maximum potential muscle mass can be gained with one maximum effort set per muscle group, performed to failure.

-In 2022, 16 studies have shown that 30-60' of moderate to vigorous training per week can yield near maximum health benefits one can gain from working out in terms of decreased mortality caused by cardiovascular diseases, cancer, diabetes and other prevalent causes of premature death.

Note that those figures are the averages of the studies conducted, and may not necessarily represent everyone.
Also, the participants have been trained and monitored by professionals.

However, it is obvious that minimum training and / or volume can still help tremendously.

Every effort counts, big or small.

Happy training!

Have you ever tried a weight loss diet and found that it didn't work for you? You're not alone! Many people turn to diets in hopes of losing weight, but often find that they fail to see the results they want.

There are several reasons why weight loss diets fail. One of the main reasons is that they often rely on restriction and deprivation, which can be difficult to maintain in the long term. This leads to feelings of frustration, boredom, and a lack of motivation, which can make it hard to stick to the diet.

Another reason is that diets don't always provide a balanced approach to eating. They may focus on eliminating certain foods or food groups, which can lead to nutrient deficiencies and negative effects on overall health.

Additionally, diets can often lead to a yo-yo effect, where people lose weight and then regain it once they stop following the diet. This is because diets don't address the root causes of weight gain, such as poor eating habits and a sedentary lifestyle.

The key to sustainable weight loss is to focus on developing a healthy relationship with food and making changes to your lifestyle that are sustainable in the long term. This includes eating a balanced diet that includes a variety of foods, engaging in regular physical activity, and finding ways to manage stress and improve sleep.

So, if you're looking to lose weight, forget about fad diets and focus on making healthy changes to your lifestyle. Your body and your health will thank you in the long run!

Did you know?

The type of workout you do has a major effect on appearance and athletic performance.
Take for example, a marathon and a 100 m runner.

Of course, diet needs will differ for fuelling and performance purposes.

Chances are, the marathon runner is thinner than a sprinter.

Why is that?

-Marathon runner has developed more of the Type I, the slow twitch muscle, responsible for endurance training and sustained activities, such as long distance runs (Marathons!).

-The Sprinter looks more muscular. The muscle type the sprinter has developed more, is Type II, the fast twitch type.
Type II, or fast-twitch fibres, are better for activities that require short all-out bursts of power, such as weightlifting or sprinting.

Diet confusion?

Back to basics.

I've made diet simple for you:

💪 Follow the perfect plate example. Your meal should consist of:
1/2 leafy greens, 1/4 starchy carbs, 1/4 lean protein.

💪 Stop eating when you are full.

💪 Opt for protein snacks when you are hungry. Yoghurt, nuts and protein bars/shakes are some nice snack ideas.

💪 For your carbs, opt for whole grain options like brown rice, whole wheat bread, and oatmeal for complex carbohydrates to provide energy.

💪 Limit processed foods with added sugars that are high in calories and low in nutrients.

💪 Hydrate by drinking plenty of water. Caution on sugary drinks and packaged juices, that are often loaded with sugar.

💪 Reduce on alcohol in order to avoid dehydration and reduce caloric intake. If you are going to drink, have a glass of water with every drink. It will reduce hangover and keep you hydrated!

💪 Don't rule out your favourites. Notice the words "reduce" or "limit". Do not eliminate any foods or drinks you enjoy, but instead control the portion and frequency. We still want to enjoy food 🥐

Remember, everyone's dietary needs are different based on factors such as age, gender, health conditions and activity level. Consult a dietitian if you need personalized advice.

Gym anxiety!

Feeling self-conscious in the gym?
Feeling like people are judging you?

Gym anxiety is so common that it actually has its own name:
GYMTIMIDATION: A concept to describe when out of shape people are afraid to go to the gym because they think everyone is judging their appearance, form and/or performance, when in reality no one really cares because they are too focused on their workout or, ironically, they are too self-conscious themselves.

People may feel uncomfortable in a gym for several reasons, such as:

Lack of experience or knowledge about using gym equipment
Feeling self-conscious about their physical appearance
Feeling intimidated by other gym-goers who seem more experienced or fit
Feeling overwhelmed by the busy atmosphere
Not feeling confident in their fitness level or ability to perform exercises correctly.

Gym anxiety stems from lack of gym experience, and lack of gym experience stems from gym anxiety.

Dare!

It's important to remember that everyone starts somewhere, and it's okay to feel uncomfortable at first. Many people find it helpful to work with a personal trainer or take a beginner's class to learn the basics and build confidence.

Happy Friday!

Been training with the same workout plan for a while?

Switch it up!

It is recommended that you change your workout plan every 4–6 weeks.
There are several reasons why it is important to change your workout routine:

💪 Improves Balance:
By changing the focus of your workouts, you can target different muscle groups and improve overall balance and fitness.

💪 Prevents Plateauing:
Doing the same exercises repeatedly can lead to a plateau in your fitness progress, as your body becomes accustomed to the same movements yielding diminishing gains.

💪 Increases Challenge:
Changing your routine challenges your muscles in new ways, leading to improved fitness and strength.

💪 Reduces Boredom:
Doing the same workout repeatedly can become monotonous and lead to decreased motivation. Varying your routine can keep things interesting and help maintain your workout motivation.

💪 Reduces Injuries:
That one is tricky. Introducing a new movement under load requires good technique and safe ex*****on.
However, repetitive stress injuries can occur from overuse of the same muscles in the same ways. Changing your routine can reduce the risk of injury and help you stay active and healthy.

If you need personalized information and help on how to do this, message me and I will be happy to assist the best I can.

Happy gains!

Happy Fit February!

Get fit, feel great!

Coming back or just starting? Here are somesimple fitness guidelines to get you started:

💪🏼 Start with a 10' warm-up to get your blood flowing and prevent injury.

💪🏼 Incorporate a mix of cardio, strength training, and stretching into your routine.

💪🏼 Aim for at least 30 minutes of moderate activity most days of the week.

💪🏼 Stay hydrated before, during, and after exercise.

💪🏼 Listen to your body and adjust your routine accordingly. Do not train through bone or joint pain. Muscle soreness is good :D

💪🏼 Rest! Recovery and nutrition is the most important component of fitness, believe it or not!

💪🏼 Remember, consistency is key!