So awhile ago, I did a video clarifying some
fitness misconceptions about losing belly fat. And there’re a lot of other fitness myths
and misconceptions out there, so I’ve compiled a list of questions from online, my clients
and from social media to answer them today. So I totally understand this frustration.
You’ve been exercising so hard, and you don’t see any results. While exercising is super important, your
diet actually plays a much bigger role than you think. It boils down to a very simple equation of
calories in versus calories out. If you are consuming more calories than you
are expending through activity, then you’re not gonna see any results in terms of your
weight loss. And I’m not saying starve yourself. What I mean is you wanna fill your body with
nutrient-dense food. Things that are good for you like vegetables, foods that are high
in fibre, things with vitamins and you don’t want to be filling it with junk food. So exercise is still really important. Not
just to keep you in good shape, but it’s important for your vital organs like your lungs and
heart. And in terms of activity, you wanna exercise
at an intensity level that really allows you to expend the energy that you are taking in. Sometimes when you start exercising, you tend
to even gain weight. And I’ve seen that with a lot of my personal clients as well, ’cause
when they start working out, they’re actually increasing their muscle mass. And what a lot of people don’t know is that
muscles are actually denser than fat cells. So muscles do take up less space in your body
but weigh heavier than fat. I think when it comes to weight loss, there’s
a huge obsession with the number on the scale and I, for one, am so guilty of it because
I remember there was a period where I used to weigh myself every single day and I think
that it can become quite an unhealthy obsession. My personal recommendation is to focus on
taking progress photos instead. I feel that this is a lot healthier for you
to track your progress throughout your fitness journey and even with my clients, the only
time I take their weight is maybe at the beginning. Just seeing the changes in your body every
single week is a lot more motivating for you. A lot of the times, you know, you might look
a lot better but you might be 5kg heavier than what you were previously, and that’s
completely fine. ‘Cause I don’t want you to measure fitness
in terms of the amount of weight you’ve lost. In fact, what I do want you to focus on is
not just the way you look, but also the way you feel. If you’re getting stronger, if you feel better,
sleeping better, eating better, then that to me is real progress. But if you’re exercising, eating well, and
generally living a healthy lifestyle but not seeing the results, then I highly recommend
that you consult a doctor because this could be an indication of deeper health issue. So should you eat before exercising and when’s
the best time to eat? It really depends on the individual and the
intensity of your workout. I personally like to eat about 45 minutes before my workout. I like to have some carbs, some protein, because
I feel that when I’m fueled with that energy, then I perform a lot better in the gym. But it really depends on your lifestyle and
what works for you. For some people, they wake up and they wanna workout immediately.
They haven’t eaten anything and they’re gonna train fasted. That’s okay, just make sure that after your
workout, you have a meal as soon as possible that’s high in carbs and protein. And if you’re someone who likes working out
in the evening, then I recommend that you eat a small snack before your workout. It
could be a piece of fruit, yoghurt or something, especially if your last meal was more than
4 hours prior to your workout. So growing up, I really, really hated exercising.
I never liked running, sweating or doing anything remotely active. I was always super skinny, very unhealthy,
then when I turned about 18, that was kind of a turning point for me because I was encountering
a lot of health issues and I realised that I wanted to take on fitness, not just as a
way to make myself stronger physically but also mentally because I was also not in a
very good place at that point of time. I started weight lifting at the gym and I
just felt this strength that I never knew I had. I became stronger, I gained muscle,
I put on healthy weight and I just felt a lot more confident about myself. So after awhile, I decided to become a certified
personal trainer, kind of as a part-time job while I was studying but at the same time,
I just really loved to help more women in the gym. I think that there was just a lot of intimidation
at that point of time because there were not many women in the gym, there were not a lot
of female personal trainers and I just wanted to be that person to help women feel more
confident about themselves. That’s just kind of why I’m so passionate
about training, but also making YouTube videos and fitness content online because I really
hope to extend my services to more people
out there. I get this question quite a lot. I think there’s this misconception that because
I’m a fitness trainer and a fitness enthusiast, that I’m motivated 100% of the time, which
is so far from the truth. There’re some days where I wake up and the
last thing I wanna do is workout. But that’s the thing about motivation – it
really comes and goes. It’s like an unreliable feeling almost, because
sometimes you might feel super motivated to do something, and then sometimes when you’ve
achieved it or that motivation kind of fades, then it’s very hard for you to even want to
stay on track with your goals. Honestly sometimes it just boils down to just
doing it, even though you don’t feel like it. It’s the commitment and discipline to just
go there, workout, eat well, and just tell yourself that this is gonna be better for
you in the long run because it’s gonna help you to move closer to your fitness goals. And it’s a lot easier said than done, I can
tell you. I try to motivate people all the time but
at the same time, it’s also very difficult to motivate yourself. For me, what helps actually, personally, is
to just feel grateful. Like…okay this might sound kinda cheesy,
but when I feel like I’ve lost motivation, I try to remember why I started and how far
I’ve come. And then I try to almost do some journaling
and some reflection and I kinda tell myself what are some things I’m grateful for accomplishing. It can be fitness or non-fitness related.
Then when you feel really empowered and very confident of how much you’ve achieved, then
it gives you that added push to wanna achieve a lot more. So I think that’s just a personal exercise
that practise for myself. So it’s a common misconception that eating
too late at night is gonna cause you to gain weight. So I’ve heard this from a lot of people, you
know. No carbs after dark, and supper is just the
worst thing you can do for yourself. But the truth is, it really depends on what
you put into your body. So my recommendation is to eat slow-digesting
carbohydrates or protein, because that’s gonna keep you satiated. And plus it doesn’t give you those insulin
spikes that having carby, sugary foods might do. The thing is that when you’re sleeping, your
metabolism is pretty low. So you have all these sugars in your body
that are not used through exercise, or through walking and therefore when your sugars are
not used, they are stored as fat. And when you spike your insulin levels, there’s
a higher tendency for your sugars to be converted into fat. And if you’re gonna eat before you sleep,
just watch your portion size. Remember the simple rule of calories in versus calories
out. So just make sure you don’t overeat. So I personally think that the best kind of
weight-loss strategy is one that incorporates both weight training as well as cardio. Weight lifting is an important in your weight-loss
routine because it does 2 things. One, it increases the lean muscle mass in
your body, in turn increasing your metabolic rate, and hence increasing your rate of fat
burn. Secondly, strength training also results in
EPOC, which stand for Excessive Post-Exercise Oxygen Consumption. EPOC is what a lot of people call the “Afterburn
Effect”. Which means after a strength training workout,
your body is actually in a state where it needs to repair its muscles. And because of that, your body continues to
burn calories even though you’re at rest. Cardio is important as well because it’s important
for you to improve your heart health. But a combination of both weight training
and cardio is gonna make for a well-rounded fitness programme. So I get this question a lot. When is the
best time of the day to workout? The morning, the afternoon or at night? And my answer to that is simply whatever time
suits you. If you workout in the morning, there are great benefits because you start
your day right with a positive frame of mind. You get focused, and also it kickstarts your
metabolism. But at the same time, not everyone’s a morning
person and some people only have their evenings to workout after work. Ultimately, it’s whatever fits your schedule
the best because consistency is key. So find a time that works best for you and
stick to it. So the big egg white versus egg yolk debate.
I think there’s just so much controversy and debate surrounding whether egg yolks are bad
for you, how much egg yolks you should eat and the truth is… I have no idea because I’m not a scientist,
a doctor or a dietician. Personally, a general rule of thumb for me
is to just eat 1 yolk for every 4 egg whites that I have because there is a higher amount
of protein in the whites as compared to the yolks. And yolks just also contain a higher amount
of fats. Yes, good fats, but I also wanna watch the amount of fats that I am ingesting
every day and I just prefer in general, just really like the taste of whites as compared
to yolks, so that’s why I eat more whites than yolks. It’s nothing to do with the cholesterol or
because there’s research that says that yolk’s not good for you. It’s just a personal preference. So I hear this a lot, lifting weights is gonna
make me bulky, I don’t wanna lift heavy because I don’t wanna look like a man, essentially. But my answer to that is as women, we don’t
produce the same amount of testosterone as men do. So we can’t really build muscles like
they do. I would say that you do run the risk of becoming
bulky if you do build muscle, but also gain a lot of fat and that could be through your
style of training or the amount of food that you’re eating. So lift weights, and lift as heavy as you
want. As long as you’re pairing it with a clean diet, you’re gonna build those lean
muscles that’s gonna give you that toned, feminine physique. So a lot of people might not wanna have that
bodybuilder’s body because that might be a bit intimidating for girls. It might look
too masculine, and for some guys they might be like, “Ew I don’t wanna date a girl who
looks like a guy.” But for me, why I was so passionate about
bodybuilding, it wasn’t just the physical changes that I was seeing, but it was also
the mental discipline that I achieved from bodybuilding for 3 years. It was the discipline of waking up, getting
your cardio in, working out twice a day, eating 5 to 6 meals a day, really saying no to all
your distractions and to all the temptations out there. And I feel that it was that kind of mental
training that I gained through bodybuilding that has kind of impacted the rest of my life. So I have zero regrets about taking that path
and for doing it for so long. In fact, I do have a bit of a competitive streak in me so
I was quite happy that I got to exercise it through the sport. So of course I’m proud of that body because
I worked so hard for it. I really liked the lines I was seeing, the six-pack, but that
body, honestly, was not a sustainable one. At that point of time, I was working out twice
a day, eating 6 meals and it was a very restrictive diet, so I pretty much had no social life. It’s been more than a year since I last competed
and I wouldn’t say that I like my body any less. Sure, I am less defined but there’s a lot
more flexibility to my lifestyle. In fact I get to go out more, eat more, enjoy,
I’m less restrictive, I don’t workout as intensely, but that’s completely fine. I still embrace the body that I have because
to me, this is healthy, sustainable and as long as I am feeling strong and good about
myself, then that’s pretty much all that matters to me. So that’s all I have for you today, I hope
I clarified a couple of myths and misconceptions that you might be having and if you have any
other questions please leave it in the comment section down below, I’d love to get a conversation
going. And for anybody who’s looking to kickstart
their fitness journey or really get that extra push, we’ve recently launched a new line of
No Sweat merchandise that is now available on our store, so go and check out the link
in the description. Please support us, try our products and let
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care. Bye!