Low Carb Diet

 

Paleo Pyramid

 Atkin's, Duken, Paleo - Fad or Way of Life?
Most people go on a low carb diet on a weight loss purpose, they might lose the weight but only end up putting it back on plus more once they return to their 'normal diet'.  So if you are considering cutting back on carbohydrates, here is an interesting research on low carb diet with weight loss published in 2002.

Why Low Carb?
The diet was originally presribed for people with epilepsy and diabetes, now most people adopt it on weight loss purpose.

My belief is we have a different individual need of carbohydrate due to our ethnic and physiological difference.

How Low is Too Low?
People who go low carb take 25g-150g carbohydrates a day, which is equivalent to 100kcal-600kcal.  The rest of the diet is made up of fat and protein.

Professor Tim Noakes, a highly respected sports scientist takes 30g-50g carbohydrates every day ever since he found out he is carbohydrate resistant, here is an informal interview about his dietary change.

Since we have a different individual need in terms of daily carbohydrate, how we find the right ratio is to keep reducing/ adding carbohydrates.  Note how our body reacts, if you are experiencing adverse effects such as headache, light-headedness, nausea, etc, on low-carb, try to add a bit more good carbohydrates until symptoms ease.

It Benefits...
People who have carbohydrate resistance (here is a test suggestion to find if you have CR), yeast intolerance, chronic fatigue syndromes, diabetes, epilepsy, etc.

Bottom Line
Consult your physician and run a medical research before you adopt drastic dietary change.  Whatever change you make is a lifelong commitment rather than short-term solution.

Personal Take
From my experience, low carb helps,

• boost and stabilize my energy level thus helps improve my sports performance, while carb-loading prior to marathon/ triathlon races always leaves me lethargic with gastric distress.
• ease bloating, hence flatten stomach
• remove carb craving
• get rid of emotional binge eating disorder

It benefits me because I have chronic fatigue syndrome and intolerance with yeast and potato.  Certainly there are people who benefit from high carbohdyrate diet so it is best to get an assessment on your current health before making profound changes.

Hope you enjoyed the article.

Be Your Best,
Joey

Monster Set

Hi guys,

Just a quick input for those who are pressed for time like moi!  This workout consists of only three exercises, you can workout with either Bosu or ViPR or Barbell.

Perform 10 reps of each exercise back to back, 10 seconds break and 10 sets.

10*10*10

• ViPR/ Barbell Hang Clean, 10kg
• Bent-over row/ Deadlift, 10kg
• Burpees

Again, be sure to keep your back straight and stomach tucked in especially when performing the second exercise.  It's up to your to lift heavier or lighter, depending on your current fitness level.  One last note - NO CHEATING!

This gaurantees washboard abs, straight back and scuplted arms, ohhhh, plus the cardio fat burning benefit!  Enjoy!

Be Your Best,
Joey

Workout 080612

Here is my lab workout yesterday.  The workout consists of three parts - HIIT, plyometric and followed with core conditioning.  If you are pressed for time, you can break it down into two day back to back workouts instead.

By the way, this is how far I could squat on one leg two years ago.  Nowadays I can proudly do TEN Pistol Squat Jumps! Yaaaay!

Warm up:

• Dynamic Stretch (includes cross arm, torso rotation, legs swing side to side, back and forth, etc)
• A few lateral lunges to open up hips
• Bosu Mountain Climber, 50 counts *2
• Butt-kick, 50-100 count *2

Part One - HIIT.  4 sets total.   Pick a weight that fatigues you at the end of each set.  Rest no more than 30s between sets.

• Bosu One-legged Burpee, 15/ 20/ 20/ 20
• Deadlift, 32kg, 10/ 15/ 15/ 15
• Triceps Push-up/ Side Plank, 2kg DBs, 10*4

Part Two - Plyometric, 3 sets

• Pistol Sqaut Jumps, 5 each leg (or more if you can)
• Plank Hips Abduction, 15 each leg
• Sumo Squat Jumps and Snatch, 8kg Kettlebell, 15

Part Three - Core Conditioning

• Medicine Ball Skater, 6kg, 10 each leg *3
• Bosu V-Up, 10 reps
• V-Up (on the floor) 15 reps
• Russian Twist, 6kg med. ball, 15 reps
• Medicine ball V-Up, 15 reps
• Medicine ball Knee-in, 15 reps
• Obliques Crunch, 10 each

Stretch & cold shower!


Post work-out: Had my regular fish, vegetable and roasted potato from Il Bel Paese for dinner.  Dessert was a pack of cashews and Macadamia nuts PLUS cereal with plain yogurt.

Feeling totally sore ALL OVER today.

Have a sunny lovely Tuesday!

Be Your Best,
Joey

A PROUD MOMENT!

Wai Sze Lee - Cycling - Road - Olympic Athlete | London 2012

Thanks Miss Lee for the superb performance and inspiration!  Now let's build that cycling track from Central to Chai Wan, Mr. Chief Executive! :-)))