Some days you eat salad and go to the gym. Some days you eat cupcakes and refuse to put on pants. It's called balance.
Weight loss management
We've all hear of so many diets: no carbs, no sugary food, detox, high protein intense diet, no alcohol... Some are more myths than others, and several do work for sure - but how well? How well instructed about nutrition do you feel afterwards? How frustrated does your body gets due to so many restriction. Say what you want about all the different diets, yet the mere scientific law of gulag end nutrition and diet is based on the calories injection per day.
In order to survive, your body needs a certain threshold of calories (called Resting Metabolism Rate - RMR) and an additional amount of calories to properly function every day (get up, walk, talk etc. - vital daily function). Add those together to get your sedentary Daily Enerrgy Expenditure - DEE) and you get your daily needed level of calories. Eat more you'll put on weight; eat less, you'll lose weight. That's pure scienfic proof!
And that's the nutrition program used here. My RMR is 1870 and my DEEsedentary is 2250. Taking into account my sports program at Phuketfit, my body will obviously need more calories intake in order to Elamite the calories during the sport sessions. Therefore, my DEEphuketfit is 2520.
So how much lower than your DEE should you go? Well the max threshold to not exceed is 60% - above that the body sources the calories he needs not only in the body fat but as well in its proteins (contained into the body's tissues mass - organs and muscles). - which would reduce your tissue mass and isn't good for your body (that's the sad way to aneroxia).
You can decide your own deficit percentage - I decided to go for more or less 50% (1200kcal a day), which in the end could lead me to losing 3kg of body fat by the end of the month.
The calories count and management is doable thanks to an informative sheet explaining all the calories and composition of each aliments and meals served at the restaurant. The program includes 3 meals, 2 snacks and a beverage per day. I just need to make the math in order to not outrun my DEEphuketfit level.
So as you see, no particular restrictions with this diet - I can eat whatever I fancy in the menu as long as I don't exceed my calories count.
In order to survive, your body needs a certain threshold of calories (called Resting Metabolism Rate - RMR) and an additional amount of calories to properly function every day (get up, walk, talk etc. - vital daily function). Add those together to get your sedentary Daily Enerrgy Expenditure - DEE) and you get your daily needed level of calories. Eat more you'll put on weight; eat less, you'll lose weight. That's pure scienfic proof!
And that's the nutrition program used here. My RMR is 1870 and my DEEsedentary is 2250. Taking into account my sports program at Phuketfit, my body will obviously need more calories intake in order to Elamite the calories during the sport sessions. Therefore, my DEEphuketfit is 2520.
So how much lower than your DEE should you go? Well the max threshold to not exceed is 60% - above that the body sources the calories he needs not only in the body fat but as well in its proteins (contained into the body's tissues mass - organs and muscles). - which would reduce your tissue mass and isn't good for your body (that's the sad way to aneroxia).
You can decide your own deficit percentage - I decided to go for more or less 50% (1200kcal a day), which in the end could lead me to losing 3kg of body fat by the end of the month.
The calories count and management is doable thanks to an informative sheet explaining all the calories and composition of each aliments and meals served at the restaurant. The program includes 3 meals, 2 snacks and a beverage per day. I just need to make the math in order to not outrun my DEEphuketfit level.
So as you see, no particular restrictions with this diet - I can eat whatever I fancy in the menu as long as I don't exceed my calories count.
Fitness programPhuketfit offers a variety range of classes (see program beneath). The coach's recommendation is to undergo 2 intensive sports classes a day (red, dark green, and purple) in order for it to be efficient. Yet it is important to start slowly in order to avoid being too stiff too quickly and for two long.
My plan is 2 intensive classes a day, 6 days a week. I can of course add to that a Pilates or yoga class, as well as going for a walk or to the fitness. Swimming counts as an intensive class. I adapt my day everyday according to classes I like and those I feel like doing. In the end: different days, different program, yet same result: sweat, sweat and SWEAT... Or as there say here: "same same.... But different" |
ZumbaZumba is a dance fitness program involving dance and aerobics elements. The choreography incorporates hip-hip, soca, samba, salsa, merengue and mambo. Squats and lunges are also included. The lesson's choreographed can be adapted in order to selectively work out on something specific: cardio, squats, fitness etc.I like Zumba for its rhythm and dancing aspect. Yet some of the teacher's classes here can be less fun due to more intense work out, which is not easy under this heat and humidity.
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YOGAYoga is a physical, mental and spiritual practice or discipline which originated in Infia. It is said to be amid of physical exercises, relaxation, mediation & spiritual core. Sofia, Russian, is the yoga I always had so far. She is nice and takes the exercises slowly and serieously, yet I hate how she counts down the exercises: her 5 breathes almost turn out to double on my count!...
Yoga is supposed to do some good to your back, so far it didn't work out that way for me (today my soar back came back unfortunately after 5 days of massages that finally helped ease it down...) and gave aches in body part I never thought could I'd find some my neck!! |
Muay ThaiDeveloped in the 16th century and much used by the Khmer Impire, Muay Thai is a combat sport that uses stand-up striking along with various clinching techniques. This physical and mental discipline which includes combat on shins is known as "the art of eight limbs" because it is characterized by the combined use of fists, elbows, knees, shins, being associated with a good physical preparation that makes a full-contact fighter very efficient
Muay Thai is a great and complete body work out. Run by 4 instructors at Phuketfit, this class helps you learn how to self defence and control your body. I really enjoyed it especially thanks to the great instructors! :) |
HIIT (high intensive interval training)Hiit is an enhanced form of interval trainings, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
At phuketfit we have a variety of HIIT workouts: strength circuit, Tabata (rounds of 20sec exercise with 10sec break in between), functional training, team training and circuit). |
TRX and KettlebellTRX is a brand of suspension training referring to an approach of stock strength training that uses a system or ropes and webbing called a suspension trainer to allow the used to work against his own body weight.
Kettlebell is a cat steel weight resembling to a cannonball with a handle, and used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Both type of exercises, that are often used in our HIIT classes, are also taught in separate lessons, or together during the Suspend and Swing lesson. I can tell for sure that training enabled me to develop strength especially in my legs/thighs and arms. |
PilatesPilates is an art of controlled movements, looking and feeling like a workout for different part of your body: core, upper body Dan legs. If practiced with consistency, it improves flexibility, builds strength and develops control and endurance in the whole human body. It puts emphasis on alignment, breathing, developing a strong core and improving coordination and balance.
All a in all Pilates is a good complete workout and a nice was to kick off your day! |