Reduce Weight The Right Way

If you have obesity or aging issue, email tansmg@hotmail.com  in Singapore.

People tried  to lose weight but either not successful or not sustainable just because they never observe the following rules :

1.) Eat The Right Way

2.) Exercise The Right Way

3.) Get Enough Sleep

4.) Manage Your Stress

5.) Take Up Dietary Supplement

6.) Monitor Your Health Indices

1.) Eat The Right Way

1.1) Eat moderately at short interval if possible.

• Protein 40%, Fiber 40%, Carbohydrate 20%
• to have just sufficient energy for the metabolism
• to build more muscles for fat burning.

1.2) Avoid Bad Eating Habits :

• Never skip breakfast.
• Do not eat four hours before bed time.
• Do not let your body go hungry for too long -- else your body will go into starvation mode and start to store more fats.

• Do not eat too much carbo or sugar -- else your body will turn excess sugar into fats or -- else your body will accustom to burning sugar instead of fats for energy.

1.3) How Does Excess Carbo/Sugar Turn into Fats :

• Carbo and sugar are digested and turned into glucose in your blood.
• Cells must first absorb glucose to capacity for immediate use.
• Muscles must absorb glucose and turn into glycogen to capacity for later use.
• The body will then resort to converting the excess glucose into fatty acid for storage.

2.) Exercise The Right Way

2.1) Perform Aerobic exercise for at least 20 Minutes

•  Aerobic refers to our body's use of oxygen in its metabolic process (catabolism) to burn body fats. Most aerobic exercises are done at moderate levels of intensity for at least 20 minutes, and then cooling down. Running for 20 minutes is an aerobic exercise.
• During Aerobic exercise, your body will burn more body fats.
• During Aerobic exercise, your heart rate < 130 and is mainly using fats as fuel for energy.

2.2) Perform Anaerobic exercise for 2 minutes in between Aerobic exercise:

• Anaerobic refers to our body's metabolic process (catabolism) to burn glucose (glycogen) in our muscles for energy without the presence of oxygen when exercises are done at high intensity for a short duration of not more than two minutes. Weight lifting, sprinting, intensive and fast skipping, interval training  are Anaerobic exercise.
• During anaerobic exercise, you are telling your body - i need the muscles to lift heavy stuff, don't burn it.
• During Anaerobic exercise, your heart rate >130 and your body is mainly using glycogen as fuel for energy.
• After Anaerobic exercise your body will build more muscle fibres and thus a bigger "engine" to burn more body fats after the workout.  The more fast twitch fibres you have the higher your natural metabolism will be allowing you to burn a far higher level of calories even when you're doing nothing...like sleeping.
• After Anaerobic exercise your body will start to release more Human Growth Hormone. Human Growth Hormone causes free fatty acids to be released into your blood stream for burning.

2.3) Avoid performing Anaerobic exercise for too long

•  Your body normally uses glycogen as fuel for energy during anaerobic exercise.  If you don't have enough glucose in your system to produce glycogen during intensive exercise, your body will convert muscle to glycogen as fuel for energy.
• To avoid the "Eat Up Your Muscles" scenario, do not perform anaerobic exercise for > 2 minutes at any instance.

2.4) Avoid Anaerobic exercise if you feel hungry.

• Your body normally uses glycogen as fuel for energy during anaerobic exercise.  If you don't have enough glucose in your system to produce glycogen when you feel hungry, your body will convert muscle to glycogen as fuel for energy.
• To avoid the "Eat Up Your Muscles" scenario, do not perform anaerobic exercise when you feel hungry.

2.5) Exercise in the morning before breakfast is the best.

2.6) Drink some water before and after exercise.

2.7) Loosen your joints for at least 15 minutes before exercise.

3.) Make sure you get enough sleep

-- Sleep before 11pm

-- Sleep for at least 8 hours daily

-- Do not eat or exercise 4 hours before bed time

-- Insufficient sleep will make you eat more

-- Insufficient sleep will slow down your metabolic rate

4.) Manage Your Stress

-- Take supplement to reduce stress

-- Lead an active life to reduce stress

-- Stress will slow down your metabolic rate

5.) Must Take Dietary Supplement

-- To control your food craving.

-- To control glucose being absorbed by your body cells.

-- To prevent fatty acid from being absorbed by your body cells.

-- To regulate your metabolism rate.
-- To control your stress level.

-- To improve your muscle mass.

-- To boost your body anti-oxidants.

6.) Must Monitor Your Health Indices

-- measure your body fat / muscle ratio.

-- measure your body anti-oxidant level.

-- measure your body metabolism rate

-- measure ketone in your body, if high, your body is burning fats.