As year 2015 coming to an end, many of us start to set new resolutions for next year. Some are a bit more realistic, for some, it's a disconnection between the mind and heart. I've got clients and friends who want to make more money from the job they hate, even though their heart tell them NO. And we then have people want to lose a far-fetched 20kg for that 6 months period but poor mindset will always setup for failure and further demotivation. As for most typical Malaysians, they want a quick fix for almost everything in their lives, including health, weight loss and getting into shape. Is it long term sustainable? Definitely NO.
In today 2nd part, we will focus and discuss more about working-out. A popular topic and exercise routine which everyone is raving about where ever you go. For instance, you ever hardly see anyone doing a para-sympathetic stimulated exercise in commercial gyms. Or what I would call it as work-in exercise. Going all out performing workout or catabolic type of exercises is a recipe for self-destruction. We no longer live in a slow paced low stress life which our ancestors lived hundreds or thousands years ago. Our ancestors don't have to worry about bills to pay, our if your neighbors or friends have fancier cars or handbags, or a complicated relationship which is affected by current social networking environment. One thing for sure, most of us have to bear with the jobs we hate and enslaving our souls and body to corporate companies or bosses we dislike. All these mental and emotional stress, add to other layers of stressors we have in our lives, including nutritional, thermal, biochemical, spiritual and physical (which I will discuss shortly.)
Now, imagine you decide to start exercising or 'workout'. What do you decide and do? Join gym membership? Join the crossfit community? YouTube home workout? Or just typical jogging or biking? Let's look deeper into what these common types of workout or exercise routines will impact your body as a whole. To stimulate real life scenario, let's take an individual who is working a 9-6pm typical office job with medium to high level of stress at work.
Scenario A - Female adult 35 years old, overweight
Office worker who sits regularly daily for prolonged period of time, a typical lordosis posture combined with kyphosis and weak glutes and tight hamstrings. With regular complains of lower back tightness and pain, this female also has job stress and inability to sleep properly at night. Diet is out of control, primarily eat outside foods most of the time and cravings for sugars and wheat have becoming an addiction. She is also a heavy mobile phone user and expose to constant man-made EMF devices such as wireless routers, TV and laptop. In addition, she hates her job and having relationship problem with her spouse. Now, let's evaluate the total stress output for this individual, prior to adding 'workout' routine later on.
Diet - Poor (processed and non-organic, toxic and inflammatory) - HIGH cortisol level
Sleep cycle - Poor sleep quality, deprived - medium to HIGH cortisol level
Thermal stressor - High exposure to EMF radiation - HIGH cortisol level
Mental and Emotional stressor - Job and Relationship - HIGH cortisol level
Physical stressor - ??? Unknown yet
What would a typical 35 years old overweight female choose in the most typical fashion for an exercise program? Regular jogging routine? Or maybe join a gym membership and participate in the bodycombat or RPM night classes? Or perhaps maybe subscribe to a personal training one on one session? The question is, what do all these exercise routines have in common? Yes, workout, expanding energy which involve in catabolic activity. It doesn't matter if you jog for 60-90 mins nightly, or intense bodycombat or RPM classes in the gym after office hours in the evening, or complete a full hour of weight training when darkness increases. Working out, triggers stress hormones, stressing out the adrenal glands and stimulate sympathetic nervous system. Although some may say that it has benefits of improving mood, burn fat and improve sleep quality, etc. That's true, if the workout movement and program is executed and prescribed correctly to that particular INDIVIDUAL. Not to everyone else. Think of a house on fire and you pour more Molotov cocktail and gasoline into it. Does that make any sense?
As what Paul Chek classified as 'The Virgin Reps'. A new exercise takes about 350 properly executed reps to integrate the movement pattern with the nervous system. A poorly executed repetitions for that new exercise will require up to 10 times the amount of reps performed, to rehabilitated with corrective exercises, due to faulty patterns recruitment. meaning, much more reps of corrective exercise to reprogram back the nervous system as to also reverse the faulty pattern which was integrated previously. This is something the conventional fitness industry is not taught, and many personal trainers and coaches failed to identify that the nervous system is directly in-sync with the muscular system.
As what Paul Chek classified as 'The Virgin Reps'. A new exercise takes about 350 properly executed reps to integrate the movement pattern with the nervous system. A poorly executed repetitions for that new exercise will require up to 10 times the amount of reps performed, to rehabilitated with corrective exercises, due to faulty patterns recruitment. meaning, much more reps of corrective exercise to reprogram back the nervous system as to also reverse the faulty pattern which was integrated previously. This is something the conventional fitness industry is not taught, and many personal trainers and coaches failed to identify that the nervous system is directly in-sync with the muscular system.
Having goals to lose weight and looks better physically may be a typical outward perception. Most people too obsessed about how they look from the outside, but what happen to how they feel and health status? In the year of 1900, the statistics for cancer is 1 in every 30 people. In year of 1980, it's 1 in every 5 people. By the year of 2000, it's 1 in every 3 ppl. The latest statistics showed that it's 1 in every 2 people will develop cancer and die of this man-made lifestyle based disease! And guess what, another 10 years from now, almost everyone will get cancer and most likely die of this condition.
Bear in mind, toxicity and stress are two major contributor to most of the chronic diseases. Both of these factors lead to inflammation and eventually added into layers of total stressors. As muscular systems is the always the slave to the vital organs and glands, over training or prolonged workout type of exercises will only stressed out the adrenals and immune system even further. Not to mention dysfunctions in vital organs will impact the functions of the muscles performance and recovery. Example, inflammation of the gut from poor diet (wheat, sugars, processed foods) can deactivate the intrinsic abdominal core muscles, leading to a spiral downward of postural alignment to the feet. This can happen vice versa, as dsyfunctions of certain muscle areas can steal the nutrients, oxygen and bloodflow of attached vital organs or even spine, both sharing same neurological pathways.
Some of you readers might be wondering, this sounds like me. Age 30's, overweight, fatigue, often bloated, cravings for sugars and wheat, and stressed out. When each time you look in the mirror, you are often not satisfied or happy with how you look physically, and also emotionally and spiritually, you are unhappy and unfulfilled deep inside of your soul. Most people perceive themselves as OUTWARD (physical body --> skin --> bones --> organs --> ligaments --> tissues --> cells --> atom) expression. And very few people look at themselves as INWARD (atom --> cells --> tisues --> ligaments --> organs --> bones --> skin --> physical body) expression. The question is, which one is you? Ask yourself honestly.
The lesson from this scenario is to really listen to the body, identify the layers of stressors of this female individual. The total output of stress accumulated will determine if she needs more stress on the adrenals and physiology. Or perhaps perform movement or activity which balance out the autonomic nervous system and chakras? Burning fat would be the last thing the body does, if the there is on going crisis such as chronic inflammation level, toxicity and underlying infections. Many middle age women end up gaining more weight long term while doing prolonged cardiovascular/endurance type of exercise or end up losing tons of muscle mass which is so vital for metabolism as age is catching up.
Scenario B - Male adult 30 years old, obese
Me on behalf of male adults, I will tell a common scenarios of such individuals who wants to lose weight or get into shape. Common goals include losing 20kg in 6 months period, or get into a 'normal' male figure as his main objective. Doesn't matter what it takes or what he will do, all that matters is achieve this goal. If this sounds familar, keep reading.
From real life experiences of overloading myself with toxic commercial protein powders and supplements, to eating tons of grains and refined carbs, and hours and hours of physical intense training weekly. That was ME many years back! Confession of a so called fitness enthusiast or body-building wannabe. Fit, toxic and sick. Ok, confession over. Let's get back to this obese male adult who wants to have the body of his dream.
Now, let me add more details of the previous and current history of this male adult in terms of medical, health, physical and exercise. Let's take a look below.
Profile:
Has been inactive physically, did not exercise in years, very deconditioned and suffering from chronic lower back pain. Ocassional knee pain combined with stiff neck.
Diagnosed with hypertension, diabetes, regular migraines and sleep problems, insomnia. Poor bowel movement, regular constipation and bloating. Easily feels exhausted and severe cravings for sugars. Diet consists of high carbs based and processed foods.
Spent most time sitting at desk during work and at home, very limited exposure to sun and outdoor.
Does this profile sounds familar to many overweight male adults at present time? I think so. Why did I say so? Majority of my male clients have the same exact profile, literally. Poor posture, noticeable muscular imbalances, low energy levels, intense sugar cravings, poor inflammatory diet, and long list of symptoms and medical conditions, and primarily leading a sedentary lifestyle.
Let me ask you (guys) bluntly about what would your typical next action plan is? Joining gym membership? Crossfit? Marathon? Three most commonly participated training of as recent time, especially crossfit and marathon community is growing like never before. For someone who is more ambitious, the more glamorous hardcore crossfit training might suit him or her, or setting certain fitness goals such as completing marathon might favor one's liking. The funny thing is, most of the ones who participated in marathon training think that it is a healthy lifestyle. I'm not fully supportive of prolonged endurance type of training especially then ones who are having multiple stressors in their lives. It will only make things worst in terms of health and wellness.
Why marathon participation is increasingly popular? Firstly, it's lost cost investment. All you need is a pair of running shoes and you do not need any gym membership or having to pay for training facilities ( in most cases ). But for crossfit training regime, of course you need to pay for a membership for crossfit facility, and hopefully you have a highly skilled experienced coach to really train and look after you. All of training programs or regimes, crossfit is ranked 2nd highest in terms of injuries, latest reports from IHRSA confirmed.
What would happen to your fat loss or body transformation goals if you get injured? If it's serious, those goals will be halted and down the drain. If its minor but coupled with chronic joint pain, the quality of life and wellness could most likely be impaired, as it could disrupt your sleep quality, how you feel (mood), and even performance in daily functions and exercise or even playing your favorite sport.
Most people especially guys beat themselves up in the gym trying to achieve the body similar to male models in fitness magazines. Majority of them ended up stressing the adrenals even more, and having a compromised suppressed immunity is a bad idea, exposing oneself to infections and higher level of inflammation. You might build a nicer body showing off to your Facebook pals but developing adrenal fatigue or other chronic diseases years down the road would be disaster. Same concept with building a house with weak foundation but expensive furniture and appliances, in the end, an inevitable catastrophe.
--------------------------------------*******------------------------------------------
As a holistic health coach and personal trainer, I always explain the importance of building health ahead of fitness. The 5 elements of life and pathway to health is crucial in anyway how one look at it. Earth, Fire, Water, Air and Movement. All these elements work synergistically to integrate a holistic body, mind and soul to an individual. How the mind feels, it will impact the body and soul, and vice versa.
Remember, if you lead a 'sympathetic-dominance' lifestyle, be it chronic prolonged workout routines, or even mental and emotional stress, you will throw your own biochemistry off balance, and your risk of developing DIS-EASE will be higher, once homeostasis is no longer in place. Before I sign off, below are the indicators when you should or should not perform workout exercise.
When should I WORK-OUT?
- Listen to your body at all times is the key. If you are exhausted or low energy level by the end of the office work day, the last thing you want is further stressing out your adrenals and producing more cortisol. Instead, you should get more rest/sleep and goin to bed by 10pm is vital for repair and restoration.
- If you experienced DOMS (Delay onset muscle soreness), it is a sign your body is still recovering from previous exercise session. Come back again for more resistance workout once you feed your body with high quality nutrition and sufficient sleep, with less onset soreness. Ideally, you can perform myofascial release for faster recovery.
- If your workout or performance in the gym or during current training session is poor or sluggish, your body is NOT ready and still recovering.
- When your menstrual is cycling, those period should be your rest days. Reproductive and ovulation do not mixed with physical stressor, which translate to survival.
- No workout or sympathetic type of physical activities after 7pm. You should be winding down and getting ready to relax and sleep. Melatonin sleep hormone should be highest during sundown or bedtime, elevating your cortisol stress hormone hours before sleep would disrupt your repair cycle. Remember, your muscles growth and anabolic activities are at its peak during circadian rhythm.
- Best time to perform any sympathetic stimulated activity is during daytime, preferably in the morning. Go all out with intense or weight bearing exercise if you feel energetic (not after a coffee or energy drink dose) and rested enough from the day before. Avoid long hours of workout session, and you should stop once you feel as if you are struggling or depleted.
- If you are suffering from chronic pain (lower back or joints pain), the last thing you want is participating in an intense workout session, especially heavy lifting. Fix the biomechanics dsyfunctions and muscular imbalances with corrective exercises and proper rehabilitation. You might want to look at your diet as most people are eating highly inflammatory foods which deactivated the intrinsic deep core muscles due to inflammation of the gut.
Some of you readers might be wondering, this sounds like me. Age 30's, overweight, fatigue, often bloated, cravings for sugars and wheat, and stressed out. When each time you look in the mirror, you are often not satisfied or happy with how you look physically, and also emotionally and spiritually, you are unhappy and unfulfilled deep inside of your soul. Most people perceive themselves as OUTWARD (physical body --> skin --> bones --> organs --> ligaments --> tissues --> cells --> atom) expression. And very few people look at themselves as INWARD (atom --> cells --> tisues --> ligaments --> organs --> bones --> skin --> physical body) expression. The question is, which one is you? Ask yourself honestly.
The lesson from this scenario is to really listen to the body, identify the layers of stressors of this female individual. The total output of stress accumulated will determine if she needs more stress on the adrenals and physiology. Or perhaps perform movement or activity which balance out the autonomic nervous system and chakras? Burning fat would be the last thing the body does, if the there is on going crisis such as chronic inflammation level, toxicity and underlying infections. Many middle age women end up gaining more weight long term while doing prolonged cardiovascular/endurance type of exercise or end up losing tons of muscle mass which is so vital for metabolism as age is catching up.
Scenario B - Male adult 30 years old, obese
Me on behalf of male adults, I will tell a common scenarios of such individuals who wants to lose weight or get into shape. Common goals include losing 20kg in 6 months period, or get into a 'normal' male figure as his main objective. Doesn't matter what it takes or what he will do, all that matters is achieve this goal. If this sounds familar, keep reading.
From real life experiences of overloading myself with toxic commercial protein powders and supplements, to eating tons of grains and refined carbs, and hours and hours of physical intense training weekly. That was ME many years back! Confession of a so called fitness enthusiast or body-building wannabe. Fit, toxic and sick. Ok, confession over. Let's get back to this obese male adult who wants to have the body of his dream.
Now, let me add more details of the previous and current history of this male adult in terms of medical, health, physical and exercise. Let's take a look below.
Profile:
Has been inactive physically, did not exercise in years, very deconditioned and suffering from chronic lower back pain. Ocassional knee pain combined with stiff neck.
Diagnosed with hypertension, diabetes, regular migraines and sleep problems, insomnia. Poor bowel movement, regular constipation and bloating. Easily feels exhausted and severe cravings for sugars. Diet consists of high carbs based and processed foods.
Spent most time sitting at desk during work and at home, very limited exposure to sun and outdoor.
Does this profile sounds familar to many overweight male adults at present time? I think so. Why did I say so? Majority of my male clients have the same exact profile, literally. Poor posture, noticeable muscular imbalances, low energy levels, intense sugar cravings, poor inflammatory diet, and long list of symptoms and medical conditions, and primarily leading a sedentary lifestyle.
Let me ask you (guys) bluntly about what would your typical next action plan is? Joining gym membership? Crossfit? Marathon? Three most commonly participated training of as recent time, especially crossfit and marathon community is growing like never before. For someone who is more ambitious, the more glamorous hardcore crossfit training might suit him or her, or setting certain fitness goals such as completing marathon might favor one's liking. The funny thing is, most of the ones who participated in marathon training think that it is a healthy lifestyle. I'm not fully supportive of prolonged endurance type of training especially then ones who are having multiple stressors in their lives. It will only make things worst in terms of health and wellness.
Why marathon participation is increasingly popular? Firstly, it's lost cost investment. All you need is a pair of running shoes and you do not need any gym membership or having to pay for training facilities ( in most cases ). But for crossfit training regime, of course you need to pay for a membership for crossfit facility, and hopefully you have a highly skilled experienced coach to really train and look after you. All of training programs or regimes, crossfit is ranked 2nd highest in terms of injuries, latest reports from IHRSA confirmed.
What would happen to your fat loss or body transformation goals if you get injured? If it's serious, those goals will be halted and down the drain. If its minor but coupled with chronic joint pain, the quality of life and wellness could most likely be impaired, as it could disrupt your sleep quality, how you feel (mood), and even performance in daily functions and exercise or even playing your favorite sport.
Most people especially guys beat themselves up in the gym trying to achieve the body similar to male models in fitness magazines. Majority of them ended up stressing the adrenals even more, and having a compromised suppressed immunity is a bad idea, exposing oneself to infections and higher level of inflammation. You might build a nicer body showing off to your Facebook pals but developing adrenal fatigue or other chronic diseases years down the road would be disaster. Same concept with building a house with weak foundation but expensive furniture and appliances, in the end, an inevitable catastrophe.
--------------------------------------*******------------------------------------------
As a holistic health coach and personal trainer, I always explain the importance of building health ahead of fitness. The 5 elements of life and pathway to health is crucial in anyway how one look at it. Earth, Fire, Water, Air and Movement. All these elements work synergistically to integrate a holistic body, mind and soul to an individual. How the mind feels, it will impact the body and soul, and vice versa.
When should I WORK-OUT?
- Listen to your body at all times is the key. If you are exhausted or low energy level by the end of the office work day, the last thing you want is further stressing out your adrenals and producing more cortisol. Instead, you should get more rest/sleep and goin to bed by 10pm is vital for repair and restoration.
- If you experienced DOMS (Delay onset muscle soreness), it is a sign your body is still recovering from previous exercise session. Come back again for more resistance workout once you feed your body with high quality nutrition and sufficient sleep, with less onset soreness. Ideally, you can perform myofascial release for faster recovery.
- If your workout or performance in the gym or during current training session is poor or sluggish, your body is NOT ready and still recovering.
- When your menstrual is cycling, those period should be your rest days. Reproductive and ovulation do not mixed with physical stressor, which translate to survival.
- No workout or sympathetic type of physical activities after 7pm. You should be winding down and getting ready to relax and sleep. Melatonin sleep hormone should be highest during sundown or bedtime, elevating your cortisol stress hormone hours before sleep would disrupt your repair cycle. Remember, your muscles growth and anabolic activities are at its peak during circadian rhythm.
- Best time to perform any sympathetic stimulated activity is during daytime, preferably in the morning. Go all out with intense or weight bearing exercise if you feel energetic (not after a coffee or energy drink dose) and rested enough from the day before. Avoid long hours of workout session, and you should stop once you feel as if you are struggling or depleted.
- If you are suffering from chronic pain (lower back or joints pain), the last thing you want is participating in an intense workout session, especially heavy lifting. Fix the biomechanics dsyfunctions and muscular imbalances with corrective exercises and proper rehabilitation. You might want to look at your diet as most people are eating highly inflammatory foods which deactivated the intrinsic deep core muscles due to inflammation of the gut.
No comments:
Post a Comment