Weight Management Tips

Dear woodgrovers especially ODAC members, below are some tips from the Fitness Specialists from Singapore Armed Forces. Do read to get more insight

There are two things you would need to do to achieve your desirable weight.
1) Control your nutritional diet
2) Do non-impact cardiovascular exercise

People gain weight when they reduce their physical activity and/or increase their daily food intake above the required amount.

Reduced Physical Activity + Increased Calorie Intake = Weight Increase

Therefore to lose weight, the opposite needs to be done (i.e. increase physical activity and decrease calorie intake).

1) To control the nutritional diet effectively, here are some tips:

• Reduce the portion of carbohydrate intake

Have the carbohydrate, as it is important for energy. But excess carbohydrate that is not utilised by the body is converted and stored as fats. Therefore, reducing the intake of carbo (E.g. Instead of 2 slices of bread, reduce to 1) will help. Then when you exercise your body will burn the excess carbo that is in your body currently thus reducing your weight over time.

- Reduce fat intake
This is self-explanatory. Too much fat is unhealthy. Reduce fat intake and keep it to low/moderate levels. (E.g. remove skin from chicken, have egg yokes around 2 times a week)

• Have five to six smaller meals a day.

Having the smaller meal like a light snack (e.g. fruit, 1 slice of bread or cake) at tea breaks will help in encouraging you to have a smaller portion during lunch and dinner. Having big meal portions also may contribute to sleepiness usually during the afternoons.

So long as you control the intake of food and keep it to your daily requirements you will be healthy and be full of energy.

2) Do non-impact cardiovascular exercise. (Cardio exercise will burn carbo and fat as energy)

• Cycling (outdoor/indoor)
• Swimming
• Elliptical machine (if it does not cause you any pain)
• Circuit training in the gym (this is a strength endurance type of activity but does have some cardio benefits)

For number 1 to 3, exercise got to be done in at 60-70% of your maximum heart rate (Max heart rate = 220-Age) for a duration of 20 - 60 minutes. The best way to monitor this would be with a heart rate monitor, if not just exercise at a moderate pace for duration stated above. If you are just starting out, then start at a lower level of intensity but exercise for at least 20 minutes. I would suggest exercising for at 3-6 time a week for around 20-60 minutes, all depending on your time schedule. Always keep in mind that exercise should be fun and never over exert yourself. Losing weight is a long process and it needs consistence and dedication to keep at the exercise program.

For number 4, doing a circuit on the available machine weights (5-10 machine) for 2-3 sets lasting around 20-30 minute can be an alternative. Spend 20-40 sec on a machine weight then rest for around 20 sec at the same time moving to a different machine exercising a different muscle group. Work out consistently using lightweights that will allow 20-30 repetition (go through the full range of motion and correct technique). 1 set is completed when you finish going through the entire available machine exercising all the different body parts.

So you can be creative and change around making it harder or easier by either reducing/increasing the amount of reps, sets, time of exercise, number of machines. Of course if you compare this sort of exercise to exercise like running, cycling, this circuit training does not give the full benefits. This exercise does not build massive muscle or a lot of strength but it builds up the endurance of the muscle.

This training also can help you in strengthening those weak muscles. May help in strengthening your injured joints (check with your doctor/ physiotherapist if you can move into doing lightweights).

Some Suggestions:

• Do different exercise everyday (helps in reducing monotony)
• Can use lunchtime to workout (45 minutes a day is fantastic)
• Be flexible in your training schedule (can workout in morning or evening)
• Always start at a low/moderate level and perform warm-ups