A Busy People’s Guide to Fitness
Fitness has never been as popular as it is today. However, most people simply acknowledge the importance of exercise and ﬁtness without taking action. One key reason for this is that they are just too busy. Well, ﬁtness can’t get any easier than the way Lyn shows you. This article is an excerpt from her book, LYN KONG’S Guide to Fitness for Busy KONG’S Guide to Fitness for Busy People published by MPH Group Publishing Sdn Bhd.
Table of Contents
1. If you want to lose weight, you should not eat fat food.
The truth: a high-fat diet could help you lose weight faster.
Typically when people eat less fat, they end up eating more carbohydrates and sugary food. Fat burns will get slower than carbohydrates, so when you’ve got a high-carb intake, the body automatically burns carbohydrates for fuel instead of fat. At the same time, it’s precisely because carbs burn up so fast that you end up feeling hungry, grumpy and tired easily when you have a high-carb diet. Going on a higher-fat, lower-carb diet will reverse this pattern, making the body go back to burning fat for energy. Because it’s slow-burning, you feel full for longer periods of time, and you’ll get steady energy levels all day long. However, this doesn’t mean you should over-consume your fat intake.
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2. A protein bar or shake is a good meal replacement.
The truth: Protein bar or shake is not going to keep you full.
Most protein bars or shakes are often made of cheap proteins, vitamins, sugar and colouring agents. They’ve got much less ﬁbre than whole foods and, therefore, take up less stomach volume, making you feel hungry sooner. Protein bars or shakes are meant to be consumed after workouts to refuel your body. They are not supposed to be a replacement for real, wholesome food.
Chewy Fruit & Nut bars are made with sun ripened fruits, nuts, and whole grain oats; and with 4 g of protein they are a deliciously satisfying way to help you rise and thrive.
3. I can only get calcium from dairy products.
The truth: Where there are other sources of calcium, some much better than dairy.
Many people in the world can’t consume milk or dairy products because of their lactose intolerance. That doesn’t mean they’re doomed to have brittle bones when they hit their golden years. Plant-based foods are a great alternative for achieving your calcium requirements. Vegetables have about the same, if not more, absorbable calcium compared to dairy products. Osteoporosis Australia recommends foods like almonds, broccoli and chickpeas as alternatives to your daily milk intake.
The cereal that started it all, Special K™ Cereal. A deliciously crunchy multi-grain flakes made with rice and wheat and not only it is less than 3 % fat but it’s a great source of 6 essential B vitamins, vitamin C, D, and iron.
4. Fat-free or low-fat food will help you lose weight.
The truth: Foods labelled “fat-free” or “low-fat” typically have as much, if not more, calories compared to their “full-fat” version.
When fat is removed from a product, it’s usually replaced with sugar, salt and other cheap carbohydrates. These are not only bad for your health, but also add more calories into the food product. To lose weight, you’ve got to burn more calories than you consume. Looking for fat-free or low-fat labels will not help you do that. Instead, opt for food choices that have good fats and protein (refer myth #1 above) and do regular exercises to burn the calories.
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5. Chocolate is bad for you.
The truth: Dark chocolate can bring great health beneﬁts.
Chocolate is made of cocoa, which contains healthy fats and ﬂavonoids that increase blood ﬂ ow and release feel-good hormones (endorphins). Flavonoids also function as antioxidants which protect the body against free radicals. Milk chocolate, however, also contains a high amount of sugar, milk and butter, which could effectively cancel out the beneﬁts of cocoa. If you want chocolate, choose dark chocolates and sugar-free ones, with 65 per cent cocoa or more.
This bar is packed with antioxidants and vitamins thanks to the included superfruits.
Lyn Kong is a certiﬁed CrossFit trainer and ﬁtness coach with more than 15 years of ﬁtness training experience. Her varied client base has required her to identify the right exercise and training programs to cater to different needs and requirements. This is what makes her the ideal person to write this book, which is ﬁlled with facts, tips and instructions on how to incorporate ﬁtness into a busy schedule.