nattyfitness

NUTRITIONOLOGY: BOOZIN’ AFTER PUMPIN’; YAY OR NAY?

Living a healthy lifestyle might include avoiding alcohol for some, but for others, alcohol just like exercising is a means of socialising and relaxation.

Whether you exercise casually or competitively it is important to understand the effect alcohol can have on your performance. Taking too much alcohol could hinder or even prevent you from reaping the benefits from your hard work exercising.

THENATTYBROFESSOR shall discuss the ways alcohol is processed and how it affects your body. Alcohol is metabolised by the liver, by enzymes known as Alcohol Dehydrogenase (ADH) and Aldehyde Dehydrogenase (ALDH). The by-products are acetates, cardon dioxide and water which the body tries to excrete.

Alcohol is not a nutrient, and it is high in calories, about 7 kcal per gram which is close to 1g of fat. Therefore frequent drinking could actually be contributing to your weight gain. “Hello beer belly!”

So how does drinking alcohol actually affect your workouts?

Alcohol is a Diuretic. This means that it dehydrates your body, which is usually through urination. Exercising soon after drinking alcohol can make dehydration worse because you also sweat during exercise. Dehydration leads to reduced exercise performance. You need to be well hydrated when you exercise to maintain the flow of blood through your body, which is essential for carrying oxygen and nutrients to your muscles, thus maximising performance.
Alcohol interferes with Carbohydrate metabolism. When alcohol is being metabolised in the liver, it takes priority over other processes like carbohydrates metabolism to produce glucose for energy. Therefore, this will affect your performance when you exercise.
Alcohol hinders muscle-gain. Researchers foudn that drinking reduced the activation of mTORC1, a chemical pathway that stimulates the muscle-growing process after exercise. So all your hardwork at the gym would have been flushed down with the alcohol you ingested.

But THENATTYBROFESSOR is not asking you to avoid alcohol altogether, as a couple of drinks occasionally with friends and family is healthy for your social life. So let us look at aosme practical steps for managing your alcohol intake.

Plan in advance — Think about where you are going, who you will be with and how much you are going to drink.
Eat before or while you are drinking — Eating carbohydrate-rich foods following exercise helps replenish muscle fuel stores. Eating slows down your drinking pace and fills you up.
Pace yourself — Space alcoholic drinks with non-alcoholic. You will drink much faster if you are thirsty, so have a non-alcoholic drink to quench your thirst before you start drinking alcohol, particularly after exercise.
Drink slowly — Sip your drink, do not down it in gulps. Put your glass down between sips.
Choose drinks wisely — Choose low-alcoholic beers or use large glasses to mix spirits with plenty juice or soft drink.
Be the designated driver — If you have made the decision not to drink and are worried that there might be pressure from your friends, let them know that you are the designated driver.
Drink one drink at a time — Do not let people top up your drink if you have not finished it — it is a lot harder to keep track of how much you have drunk.
Keep yourself busy — If you are occupied you tend to drink less. Have a dance or play pool, do not just sit and drink.
Make sure you rehydrate before you go to bed — One of the best ways to prevent a hangover is to make sure you drink water before you go to sleep. Drinking water throughout the evening between drinks is also a good option.
The morning after: Take vitamins, fruits and hydrate yourself.

But most importantly, NEVER DRINK AND DRIVE people!

Cheers and #StayAlpha

#dontbeboozinandpumpin

#alcoholstopsgains

References:

http://health.howstuffworks.com/wellness/drugs-alcohol/hangover4.htm

https://www.indi.ie/fact-sheets/fact-sheets-on-sports-nutrition/518-the-truth-about-alcohol-and-exercise.html

NATTYFITNESS: SELF-MYOFASCIAL RELEASE…….SAY WHAT

Self-myofascial release which is also commonly known as “foam rolling”, is just another fancy way of saying self massage. The aim of self-myofascial release is to relieve muscle tightness or trigger points. This art used to be one only known by professional athletes and their coaches or sports therapists. However, given the wide access to information and the availability of cheaper products, this art can now be practiced by the average person.

This technique of massaging your muscles is performed with a foam roller, which can now be easily bought at affordable prices. Other common items such as lacrosse balls, golf balls or tennis balls can also be used to aid in this technique. Basically, by applying pressure at specific points of your body, you are able to improve recovery in that area and bring your muscles back to normal function.

So what exactly are trigger points? They are muscle “knots” which can be identified as a lump or bump in the muscle area. Self-myofascial release can help to break up these knots thus improving blood flow to the muscles. This in turn, improves the nutrients flow to the muscles and improves the recovery rate. Upon applying pressure on these points, slight pain can be felt which may be uncomfortable but not unbearable. After self-myofascial release, the muscles should feel like they’ve been stretched and worked, but not to the point of exhaustion.

Let’s now learn how to properly do self-myofascial release using a foam roller.

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find the knot or trigger point, pause for several seconds and relax as much as possible.You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.

If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles – it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball or golf ball.

“THENATTYBROFESSOR TIP: NEVER foam roll your joint or bone. And avoid foam rolling your lower back. For these muscles use a smaller object like a lacrosse ball to hit the specific muscles.”

THENATTYBROFESSOR has listed some links below for your convenience.

Cheers and #StayAlpha

#theyseemerollintheyhatin

#selfmyofascialrelease

#triggerpointshurt

#thenattybrofessor

References:

http://www.strengthandconditioningresearch.com/foam-rolling-self-myofascial-release/

NATTYFITNESS: STRENGTH WARS! CALISTHENICS VS WEIGHTLIFTING

Calisthenics versus weightlifting, which is better? This debate has gone on for many years and still no conclusion has been made. Some people prefer calisthenics while others prefer weightlifting. Let the THENATTYBROFESSOR bring some peace to the debate, by giving some advice on choosing either training style.

For those who aren’t too sure what calisthenics is, it is basically a fancy term for an exercise program utilizing mainly bodyweight training and minimal equipment. For example, push ups, sit ups, pull-ups, levers, planches, etc. The background of calisthenics training comes from gymnastics and has evolved throughout the years.

Weightlifting on the other hand utilizes more equipment such as barbells, dumbbells, strength machines etc. This style of training is more mainstream with athletes and coaches, due to the ability to easily overload the muscle in the long run (THENATTYBROFESSOR shall elaborate on this later).

Now that we have a brief understanding of both types of training styles, let’s see how they match up.

First up, calisthenics can be done almost anywhere due to limited reliance on equipment. And it helps train flexibility and coordination due to its skill-based nature. Also, since limited equipment is needed, it is much more cost effective compared to weightlifting which usually requires a gym membership.

However, to progress with calisthenics style training requires a longer time due to its steep learning curve in terms of balance, mobility, strength and flexibility. Also, progress is usually stalled due to the limitations of bodyweight.

Weightlifting is great when it comes to getting bigger, as it is easier to progress due to the ability to overload the muscles with weights. Furthermore, progression is not limited to bodyweight, but the load of the weights available. It is also easier to learn weightlifting movements compared to calisthenics movements due to the less reliance on balance and flexibility. However, in order to train using this style, it requires the access to a gym or gym equipment. Thus, it is usually more costly compared to the calisthenics style of training.

After comparing both types of training, THENATTYBROFESSOR has only one conclusion………….

DO WHICHEVER FITS YOUR GOALS!

WHY? Because resistance is resistance, you get stronger and bigger by overcoming resistance. This means you can get stronger by using either type of training style. All that matters are your goals!

If your goal is to get as big and strong as possible in the shortest amount of time, calisthenics would probably not be your best option. But if you goal is to stay functional and agile, then calisthenics would definitely help you in reaching this goal!

Even better, incorporate both types of training styles into your workout program. This way you get a good balance of both, taking into consideration proper rest and nutrition. THENATTYBROFESSOR recommends this link for those looking to incorporate both styles into their workouts. So START TRAINING AND STOP DEBATING!

Cheers and #StayAlpha

#calisthenicsvsweightlifting

#buildyourbody

#resistanceisresistance

#thenattybrofessor

References:

Calisthenics Or Weight Lifting?

http://www.livestrong.com/article/543754-calisthenics-vs-weightlifting/

http://roughstrength.com/calisthenics-weight-training/

“READY, SET, NERD!”: THE LIES OF BMI

Many of us are already familiar with this term “BMI”, but for those of you who don’t, BMI is an acronym for Body Mass Index. BMI is based on the weight and height of the person, it has been the go-to measure many health professionals have used to assess their patients. The calculation for BMI is pretty simple, as illustrated below.

BMI = ( Weight in Kilograms / ( Height in Meters x Height in Meters ) )

However, this calculation is an inaccurate measure of a person’s health as it fails to take into account, body fat, muscle mass, bone mass, general overall body composition, ethnicity, and gender.

Based on the BMI measure, healthy individuals fall between the ranges of 18.5-25. An individual who is slight overweight would fall between the ranges of 25-30. And individuals who are obese would have BMIs of more than 30. Individuals with BMIs of 30 or higher have been deemed to be at a higher risk of getting diseases such as; diabetes, heart disease, cancer etc. However, BMI often tends to make short people seem thinner than they are and make tall people seem fatter than they actually are! BMI also tends to classify people with more muscle versus fat content as obese; especially athletes!

THENATTYBROFESSOR has come up with a simple example to show you why. A quick calculation of BMI for ex-WWE superstar Dwayne “The Rock” Johnson would have him be categorized in the obese range.

Dwayne’s measurements are as follows:

Height: 1.96m

Weight: 118kg

BMI: (118/ [1.96 x 1.96]) = 30.716

……. the rock is obese?

Clearly, based on his picture, Dwayne is far from obese. In fact, he actually carries quite a lot of muscle and minimal fat. The reason for this is that muscle is denser than fat, which means that per cubic centimetre of muscle weighs more than per cubic centimetre of fat.

The formula for BMI was first devised by Lambert Adolphe Jacques Quetelet in 1830. Yes, you read that right, 1830! THENATTYBROFESSOR is not saying that old knowledge is useless, but that there were reasons why BMI was used in the olden days. During Quetelet’s time, there were no supercomputers, calculators or electronic devices and technology was pretty simple. Therefore, using the simple formula of BMI would help doctors to easily measure their patients. However, fast forward to more than 100 years into the future, and we can see the drastic improvements in not just technology in general but medical science as well!

So what’s the solution? Use other means of calculating body composition alongside using BMI. THENATTYBROFESSOR recommends using the waist-circumference measure for the sake of convenience and simplicity.

To do this wrap a tape measure above your hip bone around your body, such that it is level with your belly button. For men, waist-circumference measurements should not exceed 100 cm (40 inches). And for women, waist-circumference measurements should not exceed 87.5 cm (35 inches).

Research has shown that waist-circumference is a strong indicator of Type II diabetes and other weight related diseases. For those who have BMIs over 30 and waist-circumference measures that exceed the healthy range, it is recommended that these individuals undergo a fat loss program. THENATTYBROFESSOR has posted here, here and here to help! Remember this quote “Health is Wealth”, so start investing now!

Cheers and #StayAlpha

#BM(Lies)

#exerciseforhealth

#thenattybrofessor

References:

http://www.medicalnewstoday.com/articles/265215.php

http://www.medicalnewstoday.com/articles/246275.php

http://www.npr.org/templates/story/story.php?storyId=106268439

http://www.sciencemag.org/content/341/6148/856.summary

HOW TO NOT BE ROOKIE: CONFUSION OVER MUSCLE CONFUSION

“Bro, you have gotta change up your workouts every week, otherwise your muscles will adapt and stop growing!”

“If muscle growth hits a plateau, you have to ‘shock’ the tissue in order to resume progress.”

This might be a familiar idea that many lifters have heard about. The concept of “muscle confusion”. For those of you unaware about this concept, it is basically the idea that due to homeostasis, the muscles in the body will adapt to a certain training stimulus, and the stimulus will lose it growth effect over time. It was first made popular by Joe Weider during the 1960s, and has been floating around the fitness community ever since.

More recently, this concept has been taken to the spotlight once again by infomercial fitness trainer, Tony Horton. According to Horton’s programme, the P90X, the constant changing of exercises each workout helps to prevent plateauing. Thus, this would in turn force the body to constantly adapt to new stimulus.

THENATTYBROFESSOR thinks this is just a marketing gimmick! Just another way so-called fitness “gurus” use scientific studies, and distort the studies to suit their needs. Let THENATTYBROFESSOR tell you guys once and for all that the primary stimulus for building muscles is PROGRESSIVE OVERLOAD! That means, increasing the overall volume of your workouts either by increasing the number of repetitions or by increasing the weight.

Getting stronger and bigger is all about being consistent! Imagine trying to get good at doing a bench press, but never ever actually practicing benching. Do you think you will improve? Like the old saying, “Practice makes perfect”! Muscles adapt to increased VOLUME or LOAD, not exercise VARIETY. If you still need further convincing, look at the programs or training of elite athletes, they seldom vary in terms of exercises done. Muscle adaptation is what helps us to make progress, it should not be seen as something to avoid. In fact, muscle adaptation is what causes them to grow!

But, there are some truths behind the muscle confusion concept. Our progress will eventually plateau, but this does not occur as fast as P90X advocates claim. Furthermore, plateauing is part and parcel of training, it is impossible to totally avoid it.

There are some merits towards switching out your workout routine once in a while, this allows other muscles that may not be activated while doing the old exercises to be activated when doing new ones. For example, if you have always been doing flat bench press, you could switch to doing inclined bench press which recruits more muscle fibres of the upper chest. THENATTYBROFESSOR recommends switching up your workout routine every 6-8 weeks, as this allows other muscle fibres to be stimulated.

For more information regarding muscle growth and adaptation, THENATTYBROFESSOR has provided a few links below!

http://www.sportsci.org/encyc/adaptex/adaptex.html#1

http://www.sportsnutritionsociety.org/ArchivePDFS/ArchivePDFS-267.pdf

http://www.researchgate.net/publication/232211941_Periodized_Strength_Training_A_Critical_Review

Cheers and #StayAlpha

#muscleconfusionbullshit

#confusedaboutmuscleconfusion

#thenattybrofessor

THENATTYBROFESSORTIPS: TOP FITNESS APPS OF 2015

“Well, actually…..YOU DO!”

In today’s society there is pretty much an application (or app for short) for anything and everything. Whether be it for communication, music or even fitness. Many developers are now developing apps for health and fitness as there has been a growing awareness about healthy living. Furthermore, these apps make it easier for the majority of individuals to stay fit and healthy despite their busy schedules and hectic work-life. THENATTYBROFESSOR has shortlisted 5 apps that are noteworthy for 2015.

Noteworthy Apps of 2015

1) KFit

KFit is the new kid on the block. It was founded by Joel Neoh, the same person who started Groupon, during the start of 2015. KFit is a monthly subscription that entitles users to memberships with not just one gym, fitness centre or activity but a collection of them under the KFit group. The company has branched out to Kuala Lumpar, Singapore, Australia and even Hong Kong! This is one app not to be missed.

2) FitStar

Ever wanted a personal trainer right at your fingertips? Well, now you can with FitStar! FitStar provides users with the convenience of changing their lives through fitness by allowing them access to multiple workout videos. For the busy bees out there, the app includes short workouts that you can easily fit into your schedule. Now there is no more excuse not to exercise.

3) ShopWell

If FitStar was a personal trainer in your pocket, ShopWell would be the nutritionist in your pocket. ShopWell is an app that guides users towards making healthy food choices, by providing information about nutrition labels and foods. It also shares with users healthier substitutions for unhealthy ones.

4) Ingredient1

Ingredient1 allows users to discover new healthy alternatives that they will love through user defined preferences. We all know the boring “bro-foods” of broccoli, chicken breast, eggs etc. Based on these preferences the app recommends users foods to meet their nutritional goals, and still enjoy every meal! Ingredient1 even assembles these foods into a grocery list for greater convenience.

5) Sworkit

No equipment? Not a lot of time to spare? No problem! Sworkit allows users to customise each workout by choosing the amount of spare time they have. Furthermore, no equipment is needed to perform these workouts. This is a great way for desk-bound individuals to squeeze time for a workout despite their usual busy schedules.

THENATTYBROFESOR has shared with you the 5 noteworthy apps of 2015, so what are you waiting for? Get your fingers pressing and start downloading them! No more excuses for an unhealthy lifestyle! Better yet, get your family, friends and colleagues to join you to have a more enjoyable time!

Cheers and #StayAlpha

#fitnessapps2015

#thenattybrofessor

NUTRITIONOLOGY: DRINK UP!

Water might just be the elixir to better health! Drinking an adequate amount of water daily is crucial for overall good health as it aids the body in many of its daily functions such as digestion, excretion and absorption. THENATTYBROFESSOR shall share some of the benefits that proper hydration provides with you guys, but first let’s learn more about water.

Water is actually a chemical, a naturally forming chemical made up of two molecules, Hydrogen and Oxygen.

A FUSION-HA! between the two hydrogen molecules and one oxygen molecule forms the chemical compound, H₂0. This colorless liquid takes up 70% of the Earth’s surface making it the most abundant molecule. Our bodies are also 60% water, and majority of the blood in our bodies is actually water (92% by volume). But enough of that, what we want to know is how it benefits our body!

Benefits of water

Fluid Balance.Because 60% of our bodies consists of water, proper and adequate hydration helps to maintain the body’s fluid balance. This is important for bodily functions such as digestion, regulation of body temperature, circulation etc
Fights Muscle Fatigue. When our muscle cells lack a sufficient amount of water, their balance of fluids and electrolytes dwindle, which can lead to muscle fatigue. And when the muscles are fatigued, it affects their performance.
Weight Loss. YES! You read it correctly, drinking water may actually aid in weight loss. This is because by consuming more water before our meals, it actually helps us to eat less food by making us feel full. Also, some individuals actually get confused between the feeling of thirst and hunger, resulting in the consumption of more food.
Prevents Constipation. Fibre and water go hand in hand when it comes to healthy bowel movements. In the large intestine, water binds with fibre to increase the bulk in stools, making movement through the large intestine smoother.
Better Skin. Water might actually be the best anti-aging solution out there! Water helps to moisturize the skin, thus making it look fresh and supple. It also helps to prevent the skin from looking dry by clearing out toxins.
Clearing Toxins. As described in a previous post, the kidneys help to flush out toxins from the body. But this possess requires water as a medium to which the body can transport the toxins and waste products to be excreted.
Lubricate Joints. Water is actually important for joint lubrication. The cartilage that actually lies between the joints is made up mostly of water. Therefore, water is important for joint health.
Improves Our Mood. When the body is properly hydrated, it is functioning at its best. This lifts our moods and improves our mental state. Try to think back when you were dehydrated, you must have felt very irritated and moody.
Cures Hangovers. Alcohol is a diuretic, which is basically a substance that causes the body to increase its production of urine. This is because alcohol actually blocks the re-absorption of water. Drinking water can help to alleviate the thumping headache from hangovers.
Combat Cancer. Some research suggests that adequate hydration can actually reduce the risks of getting bladder and colon cancer. This might be due to the fact that water helps to remove toxins through the urine and also dilute the concentration of cancer-causing agents in the urine.

So, now that you have heard about all the benefits of drinking water, THENATTYBROFESSOR shall share with you some guidelines for proper hydration.

Guidelines to proper hydration

Drink at least half your body weight in water.
Carry a bottle everywhere, so that you always have a constant supply.
Avoid diuretics such as alcohol, caffeine etc
Individuals who exercise (especially athletes) should aim for a higher water consumption to return the balance of fluids in the body.

THENATTYBROFESSOR hopes that this will encourage more people to drink more water, as the benefits of proper hydration are just a cup away.

Cheers and #StayAlpha

#HYDRATIONFORHEALTH

#drinkuppeople!

#thenattybrofessor

References:

https://www.beverageinstitute.org/article/fluid-replacement-recommendations-from-the-american-college-of-sports-medicine-acsm/

Click to access selecting-and-effectively-using-hydration-for-fitness.pdf

http://greatist.com/health/reasons-to-drink-water

http://www.cdc.gov/healthywater/drinking/nutrition/

NATTYFITNESS: BROGA – YOGA FOR MEN

Hello Fitfam, you might have heard of this new trend that has been gaining momentum in the fitness community, Broga.

Broga can be thought of as yoga for men. Many men commonly associate yoga with women in yoga pants doing body contorting poses and it usually has a feminine stereotype attached to it. Not only that, but many men often assume that only two types of men go for yoga classes; men that are gay and want to get connected with their feminine side OR men that are creeps and just attending classes to ogle at women. Due to such stereotypes regarding yoga, the attendance of males in yoga classes is usually very low. However, what this men are forgetting are the benefits that yoga can bring, mainly in the area of mobility and flexibility.

By staying being flexible, it actually prevents individuals from injury during physical activity.

According to the founder of this new the creator and co-founder of this new “yoga for bros”, Robert Sidoti, “A lot of guys were saying: ‘I can’t touch my knees, let alone my toes. I would never go to a mostly women class and do things I’m no good at”. Sidoti created Broga with one thing in mind; to bring the benefits of yoga to all men.

The Broga Yoga company website states, “Broga combines the best core-strengthening, muscle-toning, cardio-working, stress-reducing, clarity-enhancing yoga postures with functional fitness exercises for an amazing workout. You’ll get that pumped-up feeling you get from working out and a deep flexibility and relaxation feeling from ‘working in.'”

But Broga is not just for men, it also welcomes women to join. THENATTYBROFESSOR is not saying that we should all jump onto the Broga bandwagon, but there are benefits of being flexible. Whether its doing mobility exercises, stretching or yoga/Broga, all these can be geared towards a healthier body.

*Just some thoughts THENATTYBROFESSOR has regarding this new trend*

Cheers and #StayAlpha

#Broga

#beflexibile

#thenattybrofessor

NUTRITIONOLOGY: FIBRE UP!

Dietary fibre or fibre is often overlooked in many of our diets, which is essential to having a balanced and nutritious diet. It is a substance that is found in the plant foods we consume and cannot be completely broken down by the digestive enzymes in our body. Previously, scientists thought that dietary fibre was completely indigestible by the body, but more recently, it has been found that some dietary fibre can actually be fermented in the large intestine by gut bacteria. There are two types of dietary fibre; soluble and insoluble.

Soluble Fibre

Soluble fibre can be completely digested by the body. It attracts water and turns into a gel-like substance during digestion. Due to this, soluble fibre helps to slow down digestion.

Insoluble Fibre

Insoluble fibre cannot be digested by the body. It passes through the gastrointestinal (GI) tract without being broken down. It helps to push other digested foods down the GI tract.

So know that you know what dietary fibre is, you might be wondering what benefits this substance actually brings. THENATTYBROFESSOR will share the benefits of having an adequate intake of dietary fibre with you!

Benefits:

1) Healthy bowel movement

Dietary fibre helps to soften the stool in your body, thus making them easier to pass through the GI tract.

2) Prevents constipation

Along the lines of the first point, having an adequate intake of dietary fibre helps to prevent constipation. However, overconsuming fibre can actually cause constipation, especially if fluid intake is insufficient

3) Heart Health

Dietary fibres eaten in adequate amounts can help reduce blood cholesterol levels. Diets rich in dietary fibre have been shown to reduce low density lipoprotein (LDL) cholesterol.

4) Controls Blood Sugar levels

Because dietary fibre slows down digestion, it slows down the rate at which the body can digest and absorb sugars. This is especially favorable for individuals with diabetes, as it helps them to regulate their blood glucose levels by preventing insulin spikes.

5) Provides satiety

Dietary fibre, as stated previously, forms a gel-like substance in the body which slows down digestion. This also causes you to feel fuller for a longer period of time. Thus, an adequate intake of dietary fibre can actually help individuals to lose weight by providing more satiety after a meal.

According to the British Nutrition Foundation, adults should aim for a fibre intake of around 18-25 per day. For those looking to increase their fibre intake, THENATTYBROFESSOR will also share with you a list of foods that are high in fibre.

Cereals	Serving	Fibre in grams
White Rice	1 bowl cooked	1.0
Brown Rice	1 bowl cooked	3.0
White Bread	2 slices	1.5
Wholemeal Bread	2 slices	5.0
Barley Boiled	2 teaspoons	1.0
Oats Raw	2 teaspoons	3.5
Chappati	1 small	2.0
Cornflakes	1 cup small	3.0
All-bran	1 cup small	8.0
Pulses
Baked Beans	2 teaspoons	4.0
Mung Beans Cooked	2 teaspoons	3.0
Red Kidney Beans	1 teaspoon	7.5
Peas Frozen	2 teaspoons	4.0
Lentils Boiled	2 teaspoons	2.0
Chick Peas Cooked	2 teaspoons	3.0

Fruits	Serving	Fibre in grams
Apple	1 small	2.0
Orange	1 small	3.0
Pear	1 small	2.0
Papaya	1 medium slice	2.0
Pineapple	1 medium slice	1.5
Guava	1 medium	4.0
Grapes	10 – 12 small	1.0

Vegetables	Serving	Fibre in grams
French Beans	1 cup small	3.0
Broccoli	1 cup small	3.0
Cabbage	1 cup small	2.0
Carrots	1 cup small	3.0
Potato	1 small	1.0
Spinach	1 cup small	6.0
Tomato	1 small	1.0
Chye Sim, Kailan	1 cup small	3.0
Brinjal	1 cup small	2.5

Although dietary fibre is not a ‘nutrient’, it is nevertheless an important component of our diets. The fact that it passes through the body without being absorbed is the main reason why fibre is so important.

Cheers and #StayAlpha

#Fibreupyourdiet

#Healthbowelmovements

#eatwelllivewell

#thenattybrofessor

References:

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food?open

http://www.healthxchange.com.sg/healthyliving/DietandNutrition/Pages/Why-Is-Dietary-Fibre-So-Important.aspx

http://www.nutrition.org.uk/nutritionscience/nutrients/dietary-fibre.html?start=2

http://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Soluble-Fibre.aspx

NATTYFITNESS: STATIC VS DYNAMIC WARM UPS

We all know the importance of warming up before any vigorous activity. Warming up the body helps to prevent injuries by activating the muscles and nerves to prime them for the vigorous activity ahead. Warming up also helps to loosen the muscle and joints to improve mobility and flexibility. But, people just can’t seem to agree on what type of stretching or warm up should be used. Lets examine the research and solve this debate once and for all!

Static Stretching

In the past, static stretching was the go-to method for athletes for their pre-activity warm ups. Static stretching involves reaching forward to a point of tension and holding the stretch for approximately 30 seconds to 1 min, thus elongating the muscles. Static stretching has been used throughout the years for two main reasons: injury prevention and performance enhancement. This was the main technique taught by many coaches and utilized by their athletes.

Dynamic Stretching

Dynamic stretching is the new kid on the block; it encompasses actively stretching the muscles by using slow and controlled movements. These movements are usually functional based exercises that are catered to specific sport movements to improve performance. Dynamic stretching also helps to increase blood flow to the muscles, increase an athlete’s range of motion and creating an awareness of the joints. Due to the nature of the movements, dynamic stretching utilizes various muscle groups at one time. Research done by various researchers found that dynamic stretching is far better compared to static stretching when it comes to improving performance before a vigorous activity.

However, this does not mean that we should totally remove static stretching from our workouts. Static stretching does have its merits, especially post-activity. Static stretching has been proven to be effective in improving recovery as well as maintaining the flexibility of the joints and muscles.

Therefore, THENATTYBROFESSOR recommends dynamic stretching during pre-activity warm ups and reserving static stretching for post-activity cool downs. This way we will be able to reap the benefits of both dynamic and static stretching which helps to improve our performance.

Cheers and #StayAlpha

#dynamicvsstatic

#shockyourbody

#thenattybrofessorstretches

References:

http://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1691&context=etd

http://www.brianmac.co.uk/stretch.htm