Wyld Rice

Hormonal Weight Loss

2007-06-22T16:01:00.000+08:00

Hormonal Weight Loss:

Is there such a thing as the “Metabolic Effect?”

Jade Teta ND, CSCS and Keoni Teta ND, LAc, CSCS

It is time to bring the science of weight loss out of the dark ages and apply a new understanding of exercise’s impact on hormones and metabolism. The environment a person chooses dramatically affects the processing and use of energy he or she consumes. Intelligent exercise releases hormones in the body, and these chemical messengers translate movement into metabolic action. Hormonal signals are powerful determinants of which fuel our metabolic engine will use: sugar versus fat. Therefore, hormones manage much more than just caloric input and output. There is an optimal state of hormonal balance that enhances utilization of the body’s fat stores; we call this the metabolic effect. The intelligent manipulation of lifestyle choices like exercise is the chief means of accessing this highly beneficial state of function.

To begin this discussion, let’s take a look at how a strictly caloric model of metabolism holds up in examples of real people. It is useful to use athletes in this example since they are widely regarded as extremely functional and metabolically efficient. Among track athletes, both elite marathoners and sprinters are extremely lean. Any average person can quickly distinguish the difference between these two groups of athletes. One is muscular and lean while the other is more gaunt and wiry. Of these athletes, sprinters have less body fat and higher amounts of muscle mass, yet they burn far fewer calories when training for and engaging in their sport [1-2]. Sprinters engage in very short bursts of all out effort lasting seconds while marathoners run for hours and consume large amounts of caloric energy. If the calorie model is the final word on fat loss, why is there a discrepancy? Shouldn’t marathoners be the leaner of the athletes?

To understand this glaring contradiction, the discussion must move to hormones and fuel metabolism. Hormones as described here simply refer to all signaling molecules in the body. In the case of weight loss, these chemical messengers are the ultimate predictors of the degree and type of energy used. The body is like an engine that can choose between two fuels. Fat is analogous to diesel fuel; it will get you far, but it wont provide much performance. Sugar is like high-octane and delivers exceptional performance but horrible mileage. Hormonal messengers determine which fuel dominates. In reality, the body burns both fuels all the time, but lifestyle choices elicit hormones that determine the amount of each fuel burned. The body becomes efficient at burning what you feed it and it preferentially replenishes used energy by refilling its tanks with the alternative fuel. In other words, eat sugar at a meal and you will burn sugar after the meal, but burn sugar during exercise and you will burn fat after. With this understanding, eating and exercise programs can be designed to release the optimal hormonal situation for accelerated fat loss we call the metabolic effect.

EPOC: The metabolic effect of exercise
Exercise that modulates hormonal effects will burn more calories during activity and provide greater caloric benefit after exercise [25]. This increased energy use after an intelligent workout is referred to as excess post-exercise oxygen consumption, or EPOC. This is a measure of how much oxygen the body consumes in the hours and days after a workout. An example of EPOC in the acute sense is climbing a steep flight of stairs. While walking up the stairs breathing is labored, but respiration becomes most difficult after reaching the top. The body does this to recover the “debt” of oxygen created during activity. The EPOC created by climbing a flight of steps is an example of the much larger metabolic effect created from intelligent movement. Intelligent exercise drives hormonal machinery towards burning large amounts of energy during exercise, and creates sustained fat-burning after. The amount of oxygen consumed is directly correlated to how much energy is burned, but the hormonal situation determines whether that energy is mostly fat or sugar.

Most people wrongly assume that low intensity exercise burns more fat than higher intensity exercise. This is true only from a relative perspective. Relatively speaking, the lower the exercise intensity, the higher proportion of fat you burn compared to sugar. However, exercise of higher intensity and beyond the aerobic training zone burns more absolute energy and fat. Suppose two people go out an exercise for thirty minutes. Person A does aerobic exercise at an intensity of 60% max heart rate, while person B does interval training by exercising at an intensity of 60% max heart rate and then frequently (every few minutes) spikes the intensity above 85% for a short period and then returns to the lower intensity. Let’s say Person A burned 200 calories total, 60% of which was fat and 40% of which was sugar. Therefore, Person A burned 120 total units of fat and 80 units of sugar. Person B, who exercised at a higher intensity with intervals, burned 50% fat and 50% sugar, but burned 300 calories total. This means Person B burned 150 units of fat and 150 units of sugar. We can see by this example, that Person B burns more energy (300 calories) and more total fat (150 units compared to 120 units) than person A despite a lower percentage of total energy coming from fat. This shows higher intensity exercise far exceeds its low intensity counterpart during exercise in addition to hormonal and EPOC benefits that last long after.

The idea of hormonal influences on calorie burning is a novel concept to some, and is far more complex than simple one-dimensional models of hormonal metabolism. For example, we know that exercise of sufficient intensity elevates stress hormones like adrenaline, nor-adrenaline, and cortisol. As an innate physiological response to stress, these hormones are generated during a “fight or flight” response. Together they ensure the switch to high-octane sugar usage which historically supplied the energy to fight for our lives or run like hell. As we run faster and harder the body’s supply of oxygen drops off. Since sugar is a fuel that can be burned in the absence of oxygen, highly intense activity depletes sugar stores. This increase in anaerobic metabolism generates lactic acid which is far more than a waste product, but also a buffering aid and likely signaling molecule [26-28]. As lactic acid builds up to extreme levels, it is correlated with powerful metabolic stimulants like testosterone and human growth hormone [22-24]. The total hormonal environment created acts synergistically to produce a leaner and more functional physiology.

The effect of these hormonal messengers persists after activity, and that coupled with empty energy reserves delivers signals that rebuild, regenerate, and recycle energy. Since sugar stores are depleted during intense exercise, fat is used after to repair the body and regenerate sugar reserves. In this way, the body becomes a fat burning machine through the hormonal metabolic effect and the ensuing EPOC. This finely orchestrated hormonal response creates the perfect scenario for fat burning and muscle building and ensures survival by generating a leaner, faster, and stronger body. It is useful to point out that humans in natural conditions did low intensity activity all day everyday. However, the last activity one should choose when confronted with stress and high blood sugar is low intensity exercise. This runs counter to inherited physiology and biochemical understanding. Our genes and metabolic processes are still tuned to a fight or flight reality. Intelligent hormonal exercise works along with this ancient machinery.

Interestingly, the scenario above describes the type of exercise sprinters use in their training. It is important to point out the rise in cortisol many people fear is only a problem when it is unopposed by growth hormone and testosterone3-6. Hormones do not work in isolation, and like people they will behave differently depending on the social environment they find themselves in. When cortisol is “socializing” with testosterone and growth hormone, its muscle breakdown is blocked, fat storing at the belly is reversed, and the three synergistically enhance fat burning [3-6]. Attempting to blunt the cortisol response to high intensity exercise is counterproductive for fat burning and not necessary in the context of growth hormones [7-10]. Long duration and lower intensity cardiovascular exercise is more the problem because it causes cortisol to rise unopposed by the growth promoting hormones. This may explain why standard aerobic prescriptions are not as effective for optimal body composition and why marathon runners exhibit frail bodies devoid of muscle [14-17, 20]. Duration of exercise and not the intensity is the most salient issue in regards to cortisol [21].

Intelligent Exercise:
The description above dictates that intelligent exercise must be intense enough to elicit the hormonal metabolic effect described. There are many tools and techniques to generate this effect with exercise, but none of them include long duration or “aerobic zone” training. This new technology and understanding dictates that the real fat burning zone exists at higher intensities. Breaching 85% to 90% of maximum heart rate ensures adequate intensity and can easily be managed with short duration interval training. This level of exertion correlates well with the ability to speak during exercise [32]. In addition, a weight training program that uses full body movements, short rest periods, and forces both mechanical and metabolic muscle failure will cause a ripple effect lasting long after exercise has ended [18-19].

So how long does this metabolic effect last? When the tools and techniques described are used appropriately the magnitude and duration of EPOC is substantial. Two resistance training studies that combined many of the elements described above showed a sixteen hour elevation for women and a forty-eight hour elevation for men [18-19]. Studies on interval training show similar effects 11-13. This is admittedly hard to swallow when one considers exercisers spend countless hours doing aerobic workouts which are largely ineffective for weight loss [14-17].

Some Studies:
A 2001 study in the American College of Sports Medicine’s flagship journal, Medicine and Science in Sports and Exercise illustrates the point nicely [31]. This study compared two groups of women. One group exercised using standard zone aerobic training while the other group used anaerobic interval exercise. The anaerobic interval group exercised for 2 minutes at a highly intense 97% max heart rate. They then rested by doing three minutes of low intensity activity. The first, more aerobic group performed moderately intense activity at close to 70% of max heart rate. The researchers made sure that each group burned exactly 300 calories. Despite exercising longer and burning the same amount of calories, the aerobic group lost less body fat at the end of the study compared to the interval group. In addition, fitness in the interval group was substantially greater than in the aerobic group. This study demonstrates the effect of EPOC and shows that something other than just calories is driving metabolism.

A similar study published in the same journal in 1996 showed that an anaerobic trained interval group burned significantly more fat than their aerobically trained counterparts 30. Not only did the interval group burn more fat during exercise, but they exhibited increased fat burning effects that persisted for 24 hours after the exercise had stopped. These results clearly show that high intensity interval training burns more overall fat and calories during exercise, and demonstrate EPOC leads to a continued fat burn after exercise as well. Perhaps the most interesting thing about this study is that the interval group was able to accomplish all this with an exercise session that was a full 15 minutes shorter than the aerobic group. This shows that intelligent exercise moving away from the aerobic paradigm allows exercisers to have their cake and eat it too.

Perhaps the most telling study on the effects of high intensity exercise vs. aerobic training came in 1994 in the journal Metabolism [29]. This study tracked two groups of people undergoing different modes of exercise. Group 1 did zone aerobic training for a period of 20 weeks, while Group 2 did 15 weeks of a high intensity interval program. The researchers wanted to see how each program would affect body fatness and metabolism. The results showed that the aerobic group burned 48% more calories than the interval group (120.4 MJ vs 57.9MJ) over the course of the study. However, despite the huge caloric disadvantage, the interval group enjoyed a 9 fold greater loss in subcutaneous fat (fat under the skin). Most remarkably, resting levels of 3-hydroxyacyl coenzyme A dehydrogenase (HADH), an enzymatic marker of fat burning, were significantly elevated in the interval group. The implications of this study are immense when you consider the interval group trained 5 weeks less than the aerobic group, had shorter workouts, and yet far exceeded the aerobic group in fat burning at rest and during exercise. The measurement of fat burning enzymes in this study shows for the first time that this new exercise technology can “teach” the body to be a more efficient fat burning machine.

The current exercise environment for weight loss is still rooted in the low intensity, single mode and calorie burning paradigms. This approach is successful for some, yet fails the vast majority. New models for exercise are needed to combat the growing epidemic of obesity and chronic disease. Short duration, high intensity exercise offers a clear departure from current weight loss models. Those that desire real transformations, and are frustrated by cook book exercise prescriptions, need new and improved approaches for overcoming obesity. Training for the metabolic effect offers healthcare providers, trainers, and gym managers alike new and effective exercise techniques to combat obesity and ensure weight loss.

Correspondence:
jade@metaboliceffect.com
www.metaboliceffect.com

References:
1) Spenst ET AL. (1993) Muscle Mass of Competitive Male Athletes. Journal of Sports Science.11(1):3-8.
2) Barnard ET AL. (1979) Physiological characteristics of sprint and endurance masters runners. Medicine and Science in Sports and Exercise.11(2):167-71.
3) Ottosson ET. AL. (2000). Effect of Cortisol and Growth Hormone on Lipolysis in Human Adipose Tissue. J Clin Endocrinol Metab. 85(2):799-803.
4) Crawford ET AL. (2003). Randomized Placebo-Controlled trial of androgen Effects in Muscle & Bone in Men Requiring Long-Term Glucocorticoid Treatment. J Clin Endocrinol Metab. 88(7):3167-3176.
5) Bjorntorp ET AL. (1997) Hormonal Control of Regional Fat Distribution. Hum Reprod. Suppl 1:21-25.
6) McCarty ET AL. (2001). Modulation of adipocyte lipoprotein lipase expression as a strategy for preventing or treating visceral adiposity. Med Hypotheses. 57(2):192-200.
7) Ottosson Et AL. (1995). Growth hormone inhibits lipoprotein lipase activity in human adipose tissue. Journal of Clinical Endocrinology and Metabolism, 80, 936-941
8) Samra Et AL. (1998). Effects of physiological hypercortisolemia on the regulation of lipolysis in subcutaneous adipose tissue. Journal of Clinical Endocrinology and Metabolism, 83, 626-631
9) Djurhuus ET AL. (2004). Additive effects of cortisol and growth hormone on regional and systemic lipolysis in humans. American Journal of Physiology, E286, 488-494
10) Djurhuus ET AL. (2002). Effects of cortisol on lipolysis and regional interstitial glycerol levels in humans. American Journal of Physiology, E283, 172-177
11) Kraemer ET AL. (1991). Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. International Journal of Sports Medicine, 12:228-235.
12) Osterberg ET AL. (2000). Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism, 10:71-81.
13) King ET AL. (2001) A comparison of high intensity vs. low intensity exercise on body composition in overweight women. Medicine and Science in Sports and Exercise, 33:A2421.
14) Miller ET AL. (1997). A meta analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International Journal of Obesity, 21:941-947.
15) Sjodin ET AL. (1996). The influence of physical activity on BMR. Medicine and Science in Sports and Exercise, 28:85-91.
16) Kraemer ET AL. (1999). Influence of exercise training on physiological and performance changes with weight loss in men. Medicine and Science in Sports and Exercise, 31:1320-1329.
17) Wilmore ET AL. (1999). Alterations in body weight and composition consequent to 20 wk of endurance training: the HERITAGE Family Study. American Journal of Clinical Nutrition, 70:346-352.
18) Osterberg ET AL. (2000) Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism.10(1):71-81.
19) Schuenke ET AL. (2002) Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implicationsfor body mass management European Journal of Applied Physiology. 86:411-417.
20) Kraemer ET AL. (1997). Physiological adaptations to a weight-loss dietary regimen and exercise programs in women. Journal of Applied Physiology, 83:270-279.
21) Jacks ET AL. (2002) Effect of exercise at three exercise intensities on salivary cortisol. Journal of Strength and Conditioning Research. 16:286-289.
22) Turner ET AL. (1995). Effect of graded epinephrine infusion on blood lactate response to exercise. J Appl Physiol,79(4):1206-11.
23) Takahashi ET AL.(1995). Relationship among blood lactate and plasma catecholamine levels during exercise in acute hypoxia. Applied Human Sci,14(1):49-53.
24) Kaiser ET AL. (1983). Effects of acute beta-adrenergic blockade on blood and muscle lactate concentration during submaximal exercise. International Journal Sports Med, 4(4):275-7.
25) Bell ET AL. (2000). Effect of concurrent strength and endurance training on skeletal muscle properties and hormone concentrations in humans. European Journal of Applied Physiology, 81:418–427.
26) Gladden (2004). Lactate Metabolism: A new paradigm for the third millennium. Journal of Physiology. 558(1):5-30.
27) Chawalbinska-Moneta ET AL (1996). Threshold increases in plasma growth hormone in relation to plasma catecholamine and blood lactate concentrations during progressive exercise in endurance-trained athletes. European Journal of Applied Physiology. 73(1-2):117-120
28) Godfrey ET AL (2003). The exercise-induced growth hormone response in athletes. Sports Medicine. 33(8):599-613
29) Tremblay ET AL. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818
30) Treuth ET AL. (1996). Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine and Science in Sports and Exercise, 28, 1138-1143
31) King ET AL. (2001). A comparison of high intensity vs. low intensity exercise on body composition in overweight women. Medicine and Science in Sports and Exercise, 33, A2421
32) Meckel ET AL. (2002). The effects of speech production on physiological responses during submaximal exercise. Medicine and Science in Sports and Exercise. 34(8):1337-1343.

BMI Singapore context

2007-04-05T14:20:00.000+08:00

Excerpt from the Health Promotion Board, Singapore on the revised BMI scale for Singapore dated 16 March 2005

REVISION OF BODY MASS INDEX (BMI) CUT-OFFS IN SINGAPORE

1. The BMI cut-off levels for Singapore will be revised based on the findings from local studies and the recommendations from the WHO Expert Consultation in Singapore.

2. Recent studies have shown that many Asian populations, including Singaporeans, have higher proportion of body fat compared to Caucasians of the same age, gender and BMI.

3. These studies also showed that Asians have increased risk for cardiovascular diseases and diabetes mellitus at relatively low BMI levels. In Singapore, about half of adult Singaporeans with BMI of 22 to 24 kg/m2 have at least one cardiovascular risk factor.

4. WHO convened an expert consultation to review the BMI cut offs to define risks in Asian populations and recommended that for some Asians, BMI of 23 kg/m2 or higher marks a moderate increase in risk while a BMI of 27.5 kg/m2 or more represents high risk.

5. In view of this, MOH and HPB have recommended that the BMI cut-off points for public health action and clinical interventions proposed by the WHO expert consultation for adults be adopted. The recommended BMI cut-offs are:

Singapore Scale	Category	American Scale
less than 18.5	Underweight Risk of nutritional deficenty and osteoporosis	less than 18.5
18.5 - 22.9	Healthy Range; Low Risk	18.5 - 24.9
23.0 - 27.4	Overweight; Moderate Risk	25.0 - 29.9
27.5 and above	Obese; High Risk	30.0 and above

6. For the purposes of public health action, the new BMI cut offs will be used at the national level for planning of programmes to prevent obesity and other obesity-related diseases. For the individual and for clinical intervention, these BMI cut-offs should be triggers and indicators that warrant further clinical investigations for risk factors and follow-up interventions and for the individuals to make changes to their lifestyles to adopt healthy lifestyle practices. For someone with a BMI within the moderate or high risk group, losing 5-15% of one’s body weight can improve one’s general health.

7. With the adoption of the new BMI cut-offs for public health action in Singapore, the distribution of the adult population aged 18 to 69 years, by BMI risk categories are 9% of adults with a BMI less than 18.5kg/m2, 42% of adults with BMI between 18.5kg/m2 and 23kg/m2, 35% of adults with BMI between 23kg/m2 and 27.5kg/m2, and 14% of adults with BMI more than 27.5kg/m2.

Recommendations of the Taskforce for Obesity Prevention and Control

8. With the global rise in obesity and the rising trend of overweight and obesity in Singapore adults from 26% in 1992 to 30% in 1998, HPB convened a Taskforce on Obesity Prevention and Control. Please refer to Annex 1 for the Terms of Reference of the Taskforce.

9. The multi-sectoral Taskforce was formed in February 2004, chaired by Dr Lam Sian Lian, Chief Executive Officer, Health Promotion Board, and comprised representatives from the Ministries of Health, Education, National Development, Community Youth and Sports, as well as the Singapore Armed Forces, Agri-Food & Veterinary Authority, National Parks Board, together with healthcare professionals from the College of Family Physicians, Singapore Nutrition and Dietetics Association, The Children Medical Institute, and other experts in the field of obesity. Please refer to the Annex 1 for the list of the Taskforce members.

10. The Taskforce proposed a co-ordinated framework to address the prevention and control of obesity in Singapore.

11. The framework encompasses multi-disciplinary strategies and programmes in 4 key settings: the Community, Workplaces, Schools and Preschools, and Healthcare. Please refer to the Annex 2 for more information on the programmes.

12. Underpinning the strategic framework are the following recommendations:
a) Consistent messages : Guidelines for BMI cut-offs, regular physical activity and healthy diet should be used consistently across all government and professional agencies in public messages.
b) Emphasis on health risks rather than weight: In communications about obesity and overweight, the health risks associated with obesity and overweight should be stressed rather than weight, to emphasise that overweight and obesity are about health risks rather than looks and aesthetics.
c) Emphasis on the importance of individual responsibility: Achieving and maintaining a healthy weight is a matter of individual responsibility to make the necessary lifestyle choices. Knowledge and skills will continue to be imparted to Singaporeans through the various channels such as the National Healthy Lifestyle Campaign, exhibitions, talks and education curriculum.
d) Provision of an environment supportive of health to enable Singaporeans to adopt a healthy lifestyle: The Taskforce recognised the importance of providing an environment that is supportive of a healthy lifestyle and proposed various strategies and programmes in the 4 key settings. Proposals included:
i) Make resources, opportunities and facilities available for increasing physical activity;
ii) Ensure that healthier food choices, such as fruit, vegetables and low fat high fibre products remain available and affordable;
iii) Adopt healthy eating guidelines in settings where food is served regularly, such as in workplaces, military camps, schools and preschools;
iv) Promote health in the workplace, engaging management and employees to accept and actively participate in a healthy lifestyle at work;
v) Provide parents, teachers and tuckshop vendors with the training and the resources to create supportive environments for healthy eating in homes, schools and preschools.
e) Emphasis on the importance of inculcating healthy lifestyles from young: Emphasis will be placed on parents and educators recognising that preventing excessive weight gain should begin from young and measures in schools and pre-schools should aim to make healthy eating and regular physical activity a way of life.
f) Involvement of healthcare professionals: Healthcare professionals play an important role in supporting the national strategy through the provision of proper weight management measures in clinics and hospitals.
Public Education to communicate new BMI cut-offs

13. To communicate the new BMI cut-offs to the healthcare professionals, a seminar on “Obesity Management – Implications of Asian BMI Cut-Off Points” will be organised on 19 March for healthcare professionals. The seminar, organised by the Health Promotion Board aims to update them on the new BMI cut-offs, risks for co-morbidity diseases, and provide overviews of obesity management, medical and surgical treatment for obesity.

14. In addition to the year-long activities promoting a healthy lifestyle that HPB organises, HPB will also be organising a series of fun, engaging and interactive activities for the family, to communicate the importance of healthy living, incorporating the importance of knowing one’s BMI and attaining and maintaining a healthy BMI. Highlights of these activities are attached at Annex 2 .

15. HPB has also worked jointly with Caltex and NTUC to place BMI machines at selected 6 Caltex petrol stations and 10 NTUC Fairprice supermarkets around the island, from 16-31 March 2005, for the public to conveniently check their BMI free of charge. More details are attached at Annex 2 .

16. Public education materials on the new BMI cut-offs have also been produced and will be distributed at polyclinics, hospitals and GP clinics. The public can also obtain information about the new BMI and calculate their BMI on the HPB website at http://www.hpb.gov.sg/

BMI Singapore Context Annex 2

2007-04-05T13:43:00.000+08:00

HIGHLIGHTS OF ACTIVITIES TO PROMOTE A HEALTHY LIFESTYLE AND BMI

Healthy Lifestyle Promotion Programmes Held in conjunction with Community Development Councils (CDC)

HPB works closely with North West and Central Singapore CDCs to promote healthy living among their brisk walkers. They include members of all ages who participate in regular walks led by lay leaders. Monthly health talks with a host of interactive activities are organised to raise awareness of healthy lifestyle and impart knowledge and skills on Healthy Lifestyle practices. BMI checks are also conducted to increase the awareness of the importance of healthy weight (BMI).

Two programmes to promote healthy living will be launched with South West CDC and Central Singapore CDC in April and June 2005 respectively.

"Towards Healthy Family Meals" - An initiative to promote healthy cooking and eating in collaboration with culinary professionals and Peoples' Association

Homemakers, especially those who cook for the family, can be great influencers in determining the family’s diet. “Towards Healthy Family Meals” is a new initiative which aims to encourage family to eat healthy.

Four weekly sessions will be offered jointly with the People’s Association, from April – September 2005 in 5 selected Community Centres/Clubs (Sembawang, Ulu Pandan, Chong Pang, Nee Soon Central, Ace the Place @ Admiralty). This interesting programme will equip participants with knowledge and skills on how to buy, prepare and cook healthily. It includes a nutrition talk, practical cooking sessions and a supermarket tour. Participants will also be given a small budget to shop for ingredients and whip up a healthy family meal to “test” their nutritional knowledge and showcase their creativity.

In addition, 2 programmes, "Healthy Cooking with Kitchen Diva Mdm Asmah Laili" will be organised at 8 Community Clubs and "Secrets to Staying Trim" weight management seminars will be organised at 5 Community Clubs. Both programmes include nutrition talks delivered by a nutritionist and BMI checks.

Exercise at the Park ( 3 Apr 05) East Coast Park
A half-day event “Exercise at the Park” will be organised at East Coast Park on 3 April 2005. Organised jointly by HPB, MUIS, Yayasan Mendaki, Berita Harian/Berita Minggu and MERAK (a network of women's committees in mosques), the event is specially organised for the Malay community to incorporate regular physical activity in their daily lives. Highlights of the event include fitness assessments, mass workout, sports stations, family games/competitions, mammography, complimentary BMI checks and dental screenings.

“Heart Health Exhibition”
HPB’s healthy lifestyle exhibition centre will be organising a 3-month long Heart Health Exhibition with the theme “Your Heart.Your Life” from April. This special exhibition aims to educate Singaporeans on the importance of good heart health through innovative exhibits and computer games, forums and workshops. A prelude to the exhibition is a 2-day launch event on 8 & 9 April which will be packed with workshops, contests, health quizzes, celebrity performances and game booths.

Free BMI checks for public at selected Caltex Petrol Stations and NTUC Fairprice Supermarkets
Machines measuring BMI will be available at 6 selected Caltex petrol stations (Caltex Ang Mo Kio 3, Bukit Batok, Dunearn, East Coast, Holland & Tampines) and 10 NTUC Fairprice Supermarkets (Jurong Point, Clementi, Bukit Merah, Tiong Bahru Plaza, Thomson Plaza, Ang Mo Kio, Junction 8, Toa Payoh, Bedok and Marine Parade). BMI measurements at these machines are available free of charge to the public.

BMI Singapore Context Annex 1

2007-04-05T13:34:00.000+08:00

TERMS OF REFERENCE AND MEMBERS OF THE TASKFORCE FOR OBESITY PREVENTION AND CONTROL

Terms of Reference

To assess the problem of obesity in Singapore;
To study the factors contributing to obesity;
To review and evaluate current strategies for obesity prevention and control;
To formulate strategies for obesity prevention and control.

Members of the Taskforce

Dr Lam Sian Lian (Chairperson) Chief Executive Officer Health Promotion Board
Mr Chan Mun Wei - Deputy Director (Sports and Youth) Ministry of Community Development, Youth & Sports
A/P Cheong Pak Yean - President College of Family Physicians Singapore
Dr Chiew King Tiong Paul - PPA(G)Assistant Director (Veterinary Public Health Laboratory) Agri-Food & Veterinary Authority
Dr Raymond Chua - Assistant Director (Clinical Audit) Ministry of Health
Ms Genevieve Chye - Head (Humanities & Aesthetics Branch) Ministry of Education
Dr Jeffrey Cutter - Deputy Director (Communicable Diseases) Ministry of Health
Dr Leonard Koh - Senior Consultant (Department of Endocrinology)Singapore General Hospital
Dr Lee Ee Lian - Consultant (Department of Behavioural Medicine)Singapore General Hospital
A/P Loke Kah Yin - Senior Consultant (Paediatric Medical Services) The Children Medical Institute, National University Hospital
Mdm Ng Mie Ling - Director (Strategic Planning)Ministry of National Development
Mr Gilbert Tan Chye Hee - Assistant Director (Recreation Management Branch) National Parks Board
Ms Gladys Wong - President Singapore Nutrition and Dietetics Association
BG (Dr) Wong Yue Sie - Chief of Medical Corps Singapore Armed Forces
Dr Rose Vaithinathan - Director (School Health Services) Health Promotion Board
Dr Theresa Yoong - Director (Adult Health Promotion) Health Promotion Board

Co-opted into the Taskforce:

Ms Amy ChuaDirector (Media Content) Media Development Authority
Dr Tey Beng Hea - Senior Consultant (General Medicine) Alexandra Hospital

Secretariat

Dr Mabel YapDirector - (Research and Information Management) Health Promotion Board
Dr Hong Ching Ye - Acting Head (Special Projects) Health Promotion Board
Mr Leonard Yeo - Health Promotion Executive (Special Projects) Health Promotion Board

About Energy Systems 4

2007-04-04T17:41:00.000+08:00

Fat Metabolism
So to recap, the oxidative system can produce ATP through either fat (fatty acids) or carbohydrate (glucose). The key difference is that complete combustion of a fatty acid molecule produces significantly more acetyl coenzyme A and hydrogen (and hence ATP) compared to a glucose molecule. However, because fatty acids consist of more carbon atoms than glucose, they require more oxygen for their oxidation.

So if your body is to use fat for fuel it must have sufficient oxygen supply to meet the demands of exercise. If exercise is intense and the cardiovascular system is unable to supply cells with oxygen quickly enough, carbohydrate must be used to produce ATP. This typically happens during weight training where short intense bursts of power is used. Put another way, if you run out of carbohydrate stores (as in long duration events), exercise intensity must reduce as the body switches to fat (a slow slow energy source) as its primary source of fuel.

Protein Metabolism
Protein is thought to make only a small contribution (usually no more 5%) to energy production and is often overlooked. However, amino acids, the building blocks of protein, can be either converted into glucose or into other intermediates used by the Krebs cycle such as Acetyl CoA.

The oxidative system as a whole is used primarily during rest and low-intensity exercise. At the start of exercise it takes about 90 seconds for the oxidative system to produce its maximal power output and training can help to make this transition earlier.

Beyond this point the Krebs cycle supplies the majority of energy requirements but slow glycolysis still makes a significant contribution. Slow glycolysis is an important metabolic pathway during events lasting several hours or more.

Energy Systems & Training
Each of the three energy systems can generate power to different capacities and varies within individuals. The literature suggest that the ATP-PCR system can generate energy at a rate of roughly 36 kcal per minute. Glycolysis can generate energy only half as quickly at about 16 kcal per minute. The oxidative system has the lowest rate of power output at about 10 kcal per minute.

The capacity to generate power in each the three energy systems can vary with training and the physical condition of the individual. The ATP-PCr and glycolytic pathways may change by only 10-20% with training. The oxidative system seems to be far more trainable although genetics play a limiting role here too. VO2max, or aerobic power can be increased by as much as 50% but this is usually observed in untrained, sedentary individuals.

Energy Systems Used in Sports
The three energy systems do not work independently of one another. From very short, very intense exercise, to very light, prolonged activity, all three energy systems make a contribution however, one or two will usually predominate.
Two factors of any activity carried out affect energy systems more than any other variable – they are the intensity and duration of exercise. Here is a list of sports and approximately how each of the energy systems contributes to meet the physical demands:

Suggested resources for further reading:
1) Essentials of Strength Training and Conditioning: 2nd Edition. (2000) Baechle TR and Earle RW. Champaign, IL: Human Kinetics
2) Essentials of Exercise Physiology: 2nd Edition (2000) McArdle WD, Katch FI and Katch VL. Philadelphia, PA: Lippincott Williams & Wilkins
3) Physiological models to understand exercise fatigue and the adaptations that predict or enhance athletic performance. Noakes TD. Scandinavian Journal of Medicine and Science in Sports. Issue 10 (2000), pages 123-145
4) Physiology of Sport and Exercise: 3rd Edition. (2005) Wilmore JH and Costill DL. Champaign, IL: Human Kinetics

About Energy Systems 3

2007-04-04T17:37:00.000+08:00

(3) The Oxidative System

The oxidative system consists of four processes to produce ATP:

Slow glycolysis (aerobic glycolysis ending in pyruvate)
Krebs cycle (citric acid cycle or tricarboxylic acid cycle)
Electron transport chain
Beta oxidation

(3.1) Slow glycolysis is almost the same series of reactions as fast glycolysis that metabolise glucose to form two ATPs. The difference, however, is that the end product pyruvic acid is further converted into a compound called acetyl coenzyme A (Acetyl CoA) rather than lactic acid Following glycolysis, further ATP can be produced by funnelling acetyl coenzyme A through the Krebs Cycle.

(3.2) The Krebs cycle is a complex series of chemical reactions that continues the oxidization of glucose that was started during glycolysis. Acetyl CoA enters the Krebs cycle and is broken down into carbon dioxide and hydrogen allowing two more ATPs to be formed. However, the hydrogen produced in the Krebs cycle plus the hydrogen produced during glycolysis, left unchecked would lower the pH in the cells (too acidic). Before this happens, hydrogen combines with two enzymes called NAD and FAD and is transported to the Electron Transport Chain.

(3.3) Electron Transport Chain Hydrogen is carried to the electron transport chain by another series of chemical reactions, and here it combines with oxygen to form water thus preventing acidification. This chain, which requires the presence of oxygen, also results in 34 ATPs being formed.

(3.4) Beta Oxidation Unlike glycolysis, the Krebs cycle and electron transport chain can metabolise fat as well as carbohydrate to produce ATP. Lipolysis is the term used to describe the breakdown of fat (triglycerides) into the more basic units of glycerol and free fatty acids.

Before these free fatty acids can enter the Krebs cycle they must undergo a process of beta oxidation - a series of reactions to further reduce free fatty acids to Acetyl CoA and hydrogen. Acetyl CoA can now enter the Krebs cycle and from this point on, fat metabolism follows the same path as carbohydrate metabolism.

About Energy System 2

2007-04-04T17:34:00.000+08:00

The Three Energy Systems
There are three separate energy systems through which ATP can be produced. These systems do not run independently of each other, rather they all act at the same time to greater or lesser extent depending on the factors at work.

(1) The ATP-PCr System

The ATP-PCr is a very fast acting energy system and unfortunately also lasts a very short time. PCr is broken down releasing a phosphate and energy, which is then used to rebuild ATP through a process called phosphorylation. The enzyme that controls the break down of PCr is called creatine kinase.

The ATP-PCr energy system can operate in the presence or absence of oxygen but because it doesn’t rely on the presence of oxygen it said to be largely anaerobic.

During the first 5 seconds of exercise regardless of intensity, the ATP-PCr is relied on almost exclusively. ATP concentrations last only a few seconds with PCr buffering the drop in ATP for another 5-8 seconds or so. Combined, the ATP-PCr system can sustain all-out exercise for 3-15 seconds and it is during this time that the potential rate for power output is at its greatest.

If activity continues beyond this immediate period, the body must rely on the next energy system to produce ATP, the Glycolytic System:

(2) The Glycolytic System

Glycolysis means the breakdown (lysis) of glucose and consists of a series of enzymatic reactions. Carbohydrates supply the body with glucose, which can be stored as glycogen in the muscles or liver for later use.

The end product of glycolysis is pyruvic acid. Pyruvic acid can then be either funnelled through a process called the Krebs cycle (named after Hans Adolf Krebs, winner of the 1953 Nobel Prize in Medicine) or converted into lactic acid. This process occurs regardless whether oxygen is present.

If the end product of glycolysis is pyruvic acid, the process is called slow glycolysis.

If the end product is lactic acid, the process is called fast glycolysis.

As the name suggests the fast glycolitic system can produce energy at a greater rate than slow glycolysis. However, because the end product of fast glycolysis is lactic acid, it can quickly accumulate and lead to muscle fatigue.

The contribution of the fast glycolytic system decreases rapidly after the initial 10 seconds of exercise. This also coincides with a drop in maximal power output as the immediately available ATP-PCr system begins to run out. By about 30 seconds of sustained activity the majority of energy comes from slow glycolysis.

At 45 seconds of sustained activity there is a second decline in power output (the first decline being after about 10 seconds). Activity beyond this point corresponds with a growing reliance on the next energy system, The Oxidative System, perhaps the most complex of the 3 systems.

About Energy Systems 1

2007-04-04T17:30:00.000+08:00

ATP - the primary energy source

The ATP molecule consists of adenosine and three (tri) phosphate groups. Energy is released when ATP releases a phosphate to become adenosine diphosphate (ADP). This energy lasts for a very short time only, 5s.
To replenish the limited stores of ATP, a biochemical process called phosphorylation adds a phosphate group back to ADP to create ATP. If this occurs in the presence of oxygen it is labelled aerobic metabolism. If it occurs without oxygen it is labelled anaerobic metabolism (2).

Energy Substrates
Several energy sources, also known as substrates, are available to regenerate ATP. One of these substrates is called phosphoCreatine (PCr).

PhosphoCreatine (PCr) : is readily available in the muscle cells and rapidly regenerates ATP. However there is only about 100g of ATP and about 120g of PCr stored in the body, mostly within the muscles.

Fat : Fat is stored predominantly as adipose tissue throughout the body and is a vast energy reservoir. Fat is not quickly accessible for cellular metabolism because it must first be biochemically converted from its complex form, triglyceride, to the simpler components of glycerol and free fatty acids. So although fat acts as a vast stockpile of fuel, its energy release is too slow for very intense activity.

Carbohydrate : Unlike fat, carbohydrate is not stored in peripheral deposits throughout the body. At rest, carbohydrate is taken up by the muscles and liver and converted into glycogen, as blood glycogen and muscle glycogen. Glycogen can be used to form ATP and in the liver it can be converted into glucose and transported to the muscles via the blood. A heavy training session can deplete carbohydrate stores in the muscles and liver, as can a restriction in dietary intake. Carbohydrate can release energy much more quickly than fat.

Protein : Protein is used as a source of energy, particularly during prolonged activity, however it must first be broken down into amino acids and then converted into glucose. Similar to fat, protein cannot supply energy at the same rate as carbohydrate. The rate at which energy is released from the substrates is determined by a number of factors, including the diet, the physical and physiological condition of the individual.

Glucogenesis is the process of synthesizing glycogen from glucose. When the body chooses to store ingested carbohydrates in the muscles or liver, it must first be converted to glycogen.

Glycogenelysis is the process of glucose formation from glycogen. Before stored glycogen can be used as an energy substrate, it must first be converted to glucose.

Gluconeogenesis is the process of converting a non-carbohydrate substrate such as protein or fat into glucose.

Next : The 3 Energy Systems

About Personal Trainers

2007-04-04T13:16:00.000+08:00

A Personal Trainer (PT) is a person who you engage to advise and coach you in your training programs. Simple.

Your training program may be in track and field, or in resistance training, or swimming or .... there is a personal trainer for most physical activities including porno videos.

You can go through the physical activity yourself without a PT. If you're knowledgeable enough then you can guide yourself and likely achieve results. If you're clueless then you may spin for years going nowhere.

What to expect from a PT

The most important requirements of a PT are

to be able to ensure his client learns what he is teaching
to be able to ensure the safety of his client
to be able to motivate his client
to be able to follow through with his client

Academic or paper credentials are good to the extent of being knowledgeable in the field. But this does not necessarily make him a good PT. A PT's physical looks does not have to match the sport he is teaching, for example a gym PT does not have to be more muscular than his client; nor a football PT have to score more goals than his client. It helps the image, but it is not that important.

PTs have to earn a living too. They would rather get paid for their services than give their services for free. The going rate is S$30/hr for new PTs to S$80/hr for experienced PTs to S$200/hr for specialist PTs. PTs may be regular employees of a gym, or they can be freelance too.

Engaging a PT

How do you engage a PT without knowing the quality of the PT ? You'll be spending lots of money based on sales pitch and faith. Here's what you can do:

Ask the PT to describe what he will do for you
Ask the PT for 1 trial session, pay for it
Tell the PT you are guaging the quality of his teaching
Tell the PT you will not sign on if you are not satisfied , don't be shy

It is perfectly acceptable to pick and choose a PT. Just as when you are shopping for a massage chair, you would go to the various dealers and ask to try it. You are under no obligation to buy. When it comes to choosing a PT, ask the gym staff to introduce you to a PT, making clear that you are checking on the quality of the PT and under no obligation to engage him. If you're not satisfied, just go to the next gym branch and do it again.

Minimum standards for a PT

A PT who doesn't go through a PAR-Q session with his would-be client is not a PT you should engage.

P - Physical
A - Aptitude
R - Readiness
Q - Questionaire

The PAR-Q is designed to ascertain whether a person's physical condition allows him to engage in certain physical activities. The range of activities available depends on the answers to the question, such as a woman in her 2nd trimester of pregnancy, or an elderly person or a person with diabetes would all have their range of activities they can safely engage in.

In a gym setting, the credible PT will begin by inviting would be clients to talk to him about their training aspirations. The PT would then describe the advantages of engaging his services. If the client is agreeable, the PT would administer the PAR-Q test and the following:

measure height, weight, body fat, blood pressure, circumference
(sub)-maximal aerobic capacity on stationary cycle
flexibility, for example using the stretch and reach test
1RM strength test

Based on the assessment above, the PT would then:

prescribe a progressive exercise program tailored for this client
demonstrate the exercises, including safety measures
monitor the client through the exercises and correct
evaluate the clients progress over time and re-assess
follow through with the client outside PT hours

The value of a personalized exercise program, if properly done, cannot be overstated. This is 1 key tool towards achieving the body you want. It may not work for other people, because it was not specially tailored to their physical condition.

The last point - follow through with the client outside PT hours is particularly important. Most PTs responsibility ends at the 1 hour PT session, but an outstanding PT will follow through with his client outside the 1 hour, for example with regards to the client's continue physical activities, dietary habits, etc.

I am reminded of the acronymn EMPAS when demonstrating an exercise station to a client. The credible PT should:

E - exercise. Describe the exercise
M - muscle. Describe the muscles involved
P - posture. Describe the correct posture
A - action. Describe the action and proper form
S - safety. Never forget the safety aspects.

The PT should give all his 1 hour to his client. The PT should not engage in his own training nor chatting with his friends or into his hp during that 1 hour. After all, you're paying him for his 1 hour. The PT should be monitoring you and correcting you as you go along.

After a suitable period, perhaps 8-10 weeks, the PT should evaluate your progress, reassess your physical condition and prescribe another training program.

About Risk Factors

2007-04-02T20:59:00.000+08:00

Heart Disease is one of the leading causes of death in many countries, including Singapore. An understanding of the risk factors contributing to heart disease is important to secure one's quality of life, for a lifetime.

The National Institutes of Health(NIH), USA , the Center for Disease Control (CDC), USA and many other respected medical institutes have adopted an 8 factors classification, collectively known as Risk Factors for Cardiovascular Disease. These are:

1. Family History - Myocardial infarction, coronary revascularization or sudden death before age 55 in male descent, or before age 65 in female descent.

2. Age - current age of more than 55 for males and 65 for females.

3. Smoking - Current smoker or those who quit within the last 6 months.

4. Hypertension - Systolic blood pressure of more than 140 mmHG or diastolic of more than 90 mmHG; confirmed by at least 2 separate occasions 7 days apart

5. Hypercholesterolemia - Total serum cholesterol of more than 200 mg/dL or HDL less than 35 mg/dL. If LDL is available, then use more than 130 mg/dL rather than total cholesterol. A high HDL is considered a bonus which can be used to offset another negative risk factor.

6. Diabetes Mellitus - Fasting blood glucose of more than 110 mg/dL at 2 separate occasions.

7. Obesity - BMI of more than 30 or Waist circumference of more than 100cm.

8. Sedentary Lifestyle - Persons not participating in a regular exercise program or meeting the minimal physical activity recommendations from the US Surgeon General's report (of 3x/week lasting 20min-30min each time).

Unalterable factors are : Age (we all grow old) and Family History (we're born into the family, we didn't choose it) and Diabetes (Type 1 diabetes starts from birth, Type 2 is developed and possibly alterable).

The other risk factors are alterable. For example: quit smoking , switch from a sedentary lifestyle to an active lifestyle, reduce the BMI etc.

Blood Cholesterol Levels - Cholesterol is a waxy substance produced by the liver or consumed in certain foods. It is needed by the body, and the liver makes enough for the body's needs. When there is too much cholesterol in the body—because of diet and the rate at which the cholesterol is processed—it is deposited in arteries, including those of the heart. This can lead to narrowing of the arteries, heart disease, and other complications.

Some cholesterol is often termed "good," and some often termed "bad." A higher level of high–density lipoprotein cholesterol, or HDL, is considered "good," and gives some protection against heart disease. Higher levels of low–density lipoprotein, or LDL, are considered "bad" and can lead to heart disease. A lipoprotein profile can be done to measure several different forms of cholesterol, as well as triglycerides (another kind of fat) in the blood.

High Blood Pressure - High blood pressure is another major risk factor for heart disease. It is a condition where the pressure of the blood in the arteries is too high. There are often no symptoms to signal high blood pressure. Lowering blood pressure by changes in lifestyle or by medication can lower the risk of heart disease and heart attack.

Diabetes Mellitus- Diabetes also increases a person's risk for heart disease. With diabetes, the body either doesn't make enough insulin, can't use its own insulin as well as it should, or both. This causes sugars to build up in the blood. About three–quarters of people with diabetes die of some form of heart or blood vessel disease. For people with diabetes, it is important to work with a healthcare provider to help in managing it and controlling other risk factors.

Smoking - Tobacco use increases the risk of heart disease and heart attack. Cigarette smoking promotes atherosclerosis and increases the levels of blood clotting factors, such as fibrinogen. Also, nicotine raises blood pressure, and carbon monoxide reduces the amount of oxygen that blood can carry. Exposure to other people's smoke can increase the risk of heart disease even for nonsmokers. Smoking is an addiction, pure and simple. Smokers often refuse to acknowledge this fact, for them it's preferable to smoke and die than to quit and live.

Smoking is the single most avoidable cause of death. On a global scale, the World Health Organisation (WHO) estimates that tobacco kills one person every 10 seconds. Smoking causes cancer and is a major risk factor for coronary heart disease, stroke and chronic obstructive lung disease. Together, they account for close to two-thirds of all deaths in Singapore in the year 2000. (Health Promotion Board, Singapore). Despite this, the Singapore Government does not ban the import/sale of cigarettes while it has banned the import/sale of sex magazines. Amazing Singapore !

Cholesterol - Several aspects of peoples' dietary patterns have been linked to heart disease and related conditions. These include diets high in saturated fats and cholesterol, which raise blood cholesterol levels and promote atherosclerosis. High salt or sodium in the diet causes raised blood pressure levels.

Sedentary Lifestyle - Physical inactivity is related to the development of heart disease. It also can impact other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL (good) cholesterol, and diabetes. Regular physical activity can improve risk factor levels.

Obesity - Obesity is excess body fat. It is linked to higher LDL (bad) cholesterol and triglyceride levels and to lower HDL (good) cholesterol, high blood pressure, and diabetes.

Heredity - Heart disease can run in the family. Genetic factors likely play some role in high blood pressure, heart disease, and other vascular conditions. However, it is also likely that people with a family history of heart disease share common environments and risk factors that increase their risk; for example traditional dietary habits of the family.

Monkey See Monkey Do

2007-04-02T13:32:00.000+08:00

There are gymmers who know what they are doing, they monitor their progress and make adjustments to get to where they are going.

There are gymmers who are totally clueless. One wonders why they've stuck to the gym wagon all this time.

Then there are gymmers who watch what you do, then copy what you do.

It is this 3rd group of gymmers which I'm writing about today because of 2 incidents which happened to me recently.

I came up with a series of isolation exercises targetting my teres muscles and separately, my medial and posterior deltoids. When I do this series, I focus and I concentrate the flexion where I want it.

Lo and Behold ... some gymmers started copying what I did. .They're regulars and I've never seen them do this before, they couldn't have because I only just designed it for myself out of thin air. Looking at them, they are clueless what muscles are being targeted doing these series of exercises. They have no focus, they just go through the motions. They don't even have the necessary development in the muscles to effectively do this series.

The successful gymmer is the knowledgeable one, someone who feels his body and listens to his body. He designs his own progressive exercises to suit his muscular development at that point in time. Before too long, he sees significant improvements to his muscles and he adapts his routine to take this into account. This is the gymmer who makes the most progress in the gym.

Monkey See Monkey Do will get you nowhere. The exercises the knowledgeable gymmer does is tailored specifically for his body and his level of development. That's just the visible aspect of it. You don't know his targetting imagery, his focus and his concentration just by looking at him. Try copying his movements and you will find either you can't do it or you can't feel the effects of it. Simply because he designed the exercise for himself, not for you.

So what's the novice (including those of many years) gymmer to do ? Simple, ask the gym trainer to show him the right way to workout. SSC ClubFit and Safra EnergyOne trainers are obliged to do this for free; it's their job. Or if the particular gym does not give free handouts, then pay a personal trainer to help you.

About Slimming Gadgets

2007-04-01T21:49:00.000+08:00

Fake Fake Fake

You can fool some people all the time and all of the people some of the time. But you can't fool all of the people all the time.

Singapore and apparently the rest of the affluent 1st world countries is caught in the mire of quick fixes. Have Money - Can Fix. Many people still cannot accept that money doesn't buy everything. One of these things money can't buy is a miracle to lose fat.

Legislation in Singapore is woefully inadequate to protect the unwary consumer from claims of painless, effortless, fashionable weight (fat) loss. The law protects free enterprise as long as no medical claims are made, the law does not protect the stupid consumer. Caveat Emptor - let the buyer beware.

Gadgets do not correct the underlying problem; which is a lifetime of horrible dietary habits and sedentary lifestyle. Nature always take the path of least resistance (electric current comes to mind, river water comes to mind). In this case, the path of least effort is Eat More, Vegetate in Front of the TV, Pop a few Pills, Wear a Vibrating Belt. Is it any wonder then that these people still remain fat ?

Compare these overweight couch potatoes to the guy running in the park and working up a good sweat. Is it apparent now which lifestyle gives a slimmer you ? Ever see a fat athlete ? Well, let's not include Sumo Wrestlers or Tire Flipping Hulk Hogans.

Vibrating Belts do not work (actually if I ever figure out how to wrap the vibrating belt around my cock, I might just go out and get one !). There is no medical basis for claiming it melts off fat and gives a trimmer tummy.

Herbal Wraps do not work. Most of the weight loss in body wraps comes from sweat. The weight comes back on when you drink water. Might as well just sit in a sauna and sweat it out.

Pill Popping works for a while.

In some pills (example Hydroxycut) the body quickly adapts to the stimulants and the thermogenic/metabolic effect wears off. Feedback from friends indicate this is about 2-3 weeks.
In other pills (Xenical) which prevents your intestines from absorbing the oil you ingest (you pass oily shit or leak oil from your anus), the effect lasts only as long as you take it.
Medications to manipulate your hormones, example T3 which is secreted by the thyroid gland is one of the most powerful metabolic agents in the body. Inexpert supplementation with T3 and you end up with thyroid atrophy (malfunction) and you'll have to depend on medication for the rest of your life.
Bottom line: do you want to pop pills for the rest of your life ?

Beware the marketing hype. Often, these are based on limited laboratory trials (example, using rats) and fantastically extrapolating to the obese human being.

About Creatine

2007-03-31T08:38:00.000+08:00

Ordinarily I do not advocate the use of supplements by the average individual (myself included) in bodybuilding. But Creatine is one of those I fully endorse (the only other being cheap ordinary Whey Protein powder).

Note: when you take creatine, mix it in water and drink all of it immediately. Creatine left standing in water changes into creatinine, a useless compound.

Creatine is a nutrient found in muscle cells and is essential for energy conversion in the body. In the body, Creatine is first converted to PhosphoCreatine (PCr). The muscles use primarily Adenosine TriPhosphate (ATP) for energy. During this energy conversion, ATP loses a phosphate molecule, thus becoming Adenosine DiPhosphate (ADP). This energy last a very short time, 10 seconds. After that, more ATP must be converted to ADP to release more energy. This is when PCr releases its Phosphate moelcule to ADP, thus making another ATP.

The ability to re-generate ATP depends on the amount of PCr (and Ribose) you have stored in your muscles. That's why supplementing with Creatine allows you to power your way through intense gym workouts.

Creatine supplementation is best used by the muscles when performing short, high-intensity, explosive exercises like power-lifting, sprinting, and other anaerobic sports in short bursts of 6-10 seconds of full-exertion movements. The reason for this is because additional creatine will be added to the existing pool in the muscle, which will allow for more creatine phosphate to be resynthesized and eventually be drawn upon for energy during intense muscular action.

Once you step into the aerobic or cardio zone (endurance activities, including marathon sex) with longer, slower runs, creatine offers little benefit [1]. This is because the CP - ATP process is most effective with longer work-to-rest ratios of 1:2 found in for example, weight lifting where the individual pumps insanely for 30 seconds then rests for 60 seconds. Endurance activities like running have work-to-rest ratios of 1:1 and relies primarily on aerobic methods of energy production.

One of the most thorough and authoritative investigations of creatine supplementation was conducted by a panel affiliated with the American College of Sports Medicine (ACSM). This group, which reviewed over 100 studies involving creatine, published some of their findings in early 2000 in Medicine and Science in Sports and Exercise. [1] This is what they had to say:

Quote :
Research indicates that Cr supplementation can increase muscle phosphocreatine (PCr) content, but not in all individuals. A high dose of 20 g/day that is common to many research studies is not necessary, as 3 g/day will achieve the same increase in PCr given time. Coincident ingestion of carbohydrate with Cr may increase muscle uptake; however, the procedure requires a large amount of carbohydrate. Exercise performance involving short periods of extremely powerful activity can be enhanced, especially during repeated bouts of activity. This is in keeping with the theoretical importance of an elevated PCr content in skeletal muscle. Cr supplementation does not increase maximal isometric strength, the rate of maximal force production, nor aerobic exercise performance. Most of the evidence has been obtained from healthy young adult male subjects with mixed athletic ability and training status. Less research information is available related to the alterations due to age and gender.

Cr supplementation leads to weight gain within the first few days, likely due to water retention related to Cr uptake in the muscle. Cr supplementation is associated with an enhanced accrual of strength in strength-training programs, a response not independent from the initial weight gain, but may be related to a greater volume and intensity of training that can be achieved. There is no definitive evidence that Cr supplementation causes gastrointestinal, renal, and/or muscle cramping complications.

The potential acute effects of high-dose Cr supplementation on body fluid balance has not been fully investigated, and ingestion of Cr before or during exercise is not recommended. There is evidence that medical use of Cr supplementation is warranted in certain patients (e.g., neuromuscular disease); future research may establish its potential usefulness in other medical applications.

Although Cr supplementation exhibits small but significant physiological and performance changes, the increases in performance are realized during very specific exercise conditions. This suggests that the apparent high expectations for performance enhancement, evident by the extensive use of Cr supplementation, are inordinate.

End Quote

References:

[1] The American College of Sports Medicine Roundtable on the physiological and health effects of oral creatine supplementation. Med. Sci. Sports Exerc., Vol. 32, No. 3, pp. 706–717, 2000. Ronald L. Terjung Ph.D., FACSM (Chair); Priscilla Clarkson, Ph.D., FACSM; E. Randy Eichner, M.D., FACSM; Paul L.Greenhaff, Ph.D.; Peter J. Hespel, Ph.D.; Richard Gay Israel, Ed.D., FACSM; William J. Kraemer, Ph.D., FACSM; Ronald A. Meyer, Ph.D.; Lawrence L. Spriet, Ph.D., FACSM; Mark A. Tarnopolsky, M.D., Ph.D.; Anton J.M. Wagenmakers, Ph.D.; and Melvin H. Williams, Ph.D., FACSM

About: Gaining Weight

2007-03-29T14:47:00.000+08:00

Consume more calories than you expend to gain weight

The Harris-Benedict formula [1] provides an empirical method to estimate the Basal Metabolic Rate for a normal population. Basal Metabolic Rate means the amount of calories you use up while at rest (such as sitting down reading the newspaper). Basal Metabolic Rate does not mean the daily total energy requirements of an individual.

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

To determine your total daily calorie needs, you need to multiply your BMR by the appropriate activity factor, as follows:

(little or no exercise) :

Calorie-Calculation = BMR x 1.2

(light exercise/sports 1-3 days/week) :

Calorie-Calculation = BMR x 1.375

(moderate exercise/sports 3-5 days/week) :

Calorie-Calculation = BMR x 1.55

(hard exercise/sports 6-7 days a week) :

Calorie-Calculation = BMR x 1.725

(very hard exercise/sports & physical job or 2x training) :

Calorie-Calculation = BMR x 1.9

For the individual who wishes to gain weight, he will need to estimate his total daily caloric requirements. Then determine the caloric content of the foods he normally eats in a day. This can be found in this link to the Health Promotion Board, Singapore.

All eating and no exercise makes Jack a fat boy. You'll gain weight, yes, but it all goes to fat if you do not exercise. What you are looking for is resistance exercise to build up the size of your muscles. The weight accumulation should be in your lean muscle mass, not fat mass.

The frequency of meals, the type of meals and the quantity of meals has been discussed in the earlier article : Losing Weight 3. For example:

Increase caloric intake by 200kcal to 1000kcal a day, by increasing meal size or frequency of meals. To avoid insulin spikes, it is better to have more small meals than few large meals.
Increase the number of healthy snacks, such as wholemeal bread, fruit, granola and other nutritional snacks. NTUC supermarket has a limited variety to choose from. A better supermarket is Cold Storage. These should be complex carbohydrates.
Add resistance training to the daily routine to increase lean body mass.

References:
[1] Harris J, Benedict F. A biometric study of basal metabolism in man. Washington D.C. Carnegie Institute of Washington. 1919

About Losing Weight 3

2007-03-27T15:27:00.000+08:00

Eating Right – The typical Singapore breakfast is nasi lemak, fried bee hoon, white bread, roti prata, porridge. For lunch at the hawker center or food court, it is chicken rice, nasi bryani, prawn noodles. Similarly for dinner.

This is a recipe for putting on weight around the tummy and love handles. Here’s why.

Foods, particularly carbohydrates are rated on their Glycemic Index (GI). The GI is based on their effect on blood sugar levels in the first two hours. It compares carbohydrates gram for gram across individual foods. Another index, the Insulin Index (II) is based on the effect of food on the insulin (from the pancreas) level in the body.

Carbohydrates that break down rapidly during digestion have the highest glycemic indices.These include white rice, white bread, biscuits etc. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream have a low glycemic index. These include wholemeal bread, bran, oatmeal porridge. A low GI food will release glucose slowly and steadily. A high GI food will provide a rapid rise in blood sugar levels which may be suitable for energy recovery after endurance exercise or for a diabetic person experiencing hypoglycemia.

In a study [1] of about 38 foods, it was found that glycemic and insulin scores were highly correlated. There are some instances, however, where a food has a low glycemic value but a high insulin index value. This applies to dairy foods and to some highly palatable energy-dense "indulgence foods." Some foods (such as meat, fish, and eggs) that contain no carbohydrate, just protein and fat (and essentially have a GI value of zero), still stimulate significant rises in blood insulin.

When food is digested and absorbed into the blood as blood sugar, the pancreas releases insulin. Insulin binds to receptors in the cells to facilitate passage of the nutrients carried by the blood into the cells. In the case of muscle cells, to be used as energy. In the case of fat cells, to be stored as fat for a rainy day.

Ordinarily fat cells are highly receptive to insulin, much more so than muscle cells. However for the elite athlete or body builder, the muscle cells become more receptive to insulin compared to fat cells. This is the insulin response and varies from person to person. This response can be modified through diet and exercise.

The picture on the left shows the levels of blood glucose and insulin in the blood after consumption of food. Blood Glucose levels decline rapidly as Insulin binds to receptors on cells and facilitates the the passage of glucose in the blood to enter the cells. The low Blood Glucose levels turn off the stimuli to the Pancreas to secrete Insulin. Since the Insulin molecule is large, it declines at a very slow rate.

Looking at this chart, you can see that by mid morning you have Low Glucose Levels and High Insulin Levels. This high Insulin level is not good. When Insulin levels are high it binds with receptors on FAT CELLS. When FAT CELL receptors are bound with Insulin, it prevents the breakdown of FAT to FREE FATTY ACIDS for energy.

Since you can’t break down FAT to FREE FATTY ACIDS for energy, you now don’t have an alternate fuel source. Your Blood Sugar Levels are low, so you get hunger pangs at mid morning and you then eat more High Glycemic foods, which again elevate your Blood Glucose. Your day unfolds with persistently High Insulin Levels, which prevent you from metabolizing the FAT stored in your FAT CELLS.

On the other hand, if you eat a Low Glycemic Diet your day unfolds differently. By eating a Low Glycemic Diet, you prevent the Insulin spikes you noted in the earlier diagram. Therefore you do not bind Insulin to receptors on FAT CELLS which allows you to utilize the breakdown of FAT to FREE FATTY ACIDS as an alternate fuel source.

Another way to have low Insulin levels throughout the day is to eat less at each meal. The adage eat till you are 75% full DOES NOT WORK. You should eat till you are not hungry. This requires much less food at one go compared to 75% full. Just 3 mouthfuls of food is enough to assuage your hunger pangs. Naturally you will feel hungry faster, but that's ok. Just eat again when you are hungry. You'll find that you're spreading the same amount of food into 6 or more meals a day. Your Insulin levels will remain low because there is not all that much blood sugar circulating in your body from the small amounts of food you're eating.

So what all this means is that

To avoid lipogenesis (fat accumulation), keep your Insulin levels low
To keep your insulin levels low, eat foods with low GI/II
Eat much smaller portions of food at each meal
Eat till you are not hungry , not till you are 75% full
Do not eat till you are sated

References

[1] An Insulin Index of Foods: The Insulin Demand Generated by 1000-kJ Portions of Common Foods. The American Journal of Clinical Nutrition 1997, Vol. 66: pages 1264-1276" by Susanne HA Holt, Janette C. Brand Miller, and Peter Petocz.

About Losing Weight 2

2007-03-27T08:39:00.000+08:00

Quick fixes: are quick crashes. It is possible to lose weight quickly but without an overall plan and change in lifestyle, the weight comes back on when you resume your bad habits.

If the extra weight a person carries is in ripping lean muscle, I think there is no cause for complain and no adverse health implications. Unfortunately, this extra weight is usually in the form of adipose tissue, also known as fat.

The amount of fat cells a person has is usually fixed by the time he/she is past puberty. However the size of the fat cell is not fixed and can be influenced by accumulation (lipogenesis) or breakdown (lipolysis).

It is possible to lose weight fast, but there are consequences.

Liposuction - this is a surgical procedure to suck out the fat cells from the body. This is not a reduction in the size of the fat cell, but the removal of the fat cells. There is considerable downtime (4 weeks) needed for the body to recover from the procedure. Besides the bruises and having to wear a girdle post-procedure (if the liposuction was done in the abdominal area), the biggest drawback is this does not correct the underlying unhealthy dietary/physical lifestyle. When the person returns to his previous eating habits and sedentary lifestyle, the fat comes back on. Since you can't grow new fat cells, this means the fat cells in other places of the body grow in size to store the extra calories. This results in a body shape that is lumpy in all the strange places (think of cheeks, neck, underarms, nipples.....)

mesotherapy - this involves the injection of a cocktail of pharmaceuticals into the areas where there is undesirable fat mass. This cocktail causes the cell walls of the fat cells to leak, thus releasing the fat into the bloodstream. The blood carries this to the liver where it is converted to bile salts and excreted out. This does not remove fat cells, it merely reduces the size. When you return to your bad eating habits, the fat goes right back in the same places. One dangerous issue is the type of pharmaceuticals used in the cocktail. Phosphatidylcholine (tradename: Lipostabil) is one of these and it is NOT APPROVED by the FDA for intravenous use. Going to an unscrupulous or shady clinic to have the injections done poses serious risk to your life (think of breast implants gone wrong and the resulting cancer or disfigurement).

Pill Popping : such as Xenical. Xenical is used to help obese people lose weight and maintain weight loss. Xenical works in your intestines, where it blocks some of the fat you eat from being absorbed. This undigested fat is then eliminated as shit. You will pass oily shit or leak oil from your anus. The weight management effects of Xenical continue only as long as you are taking it.

Pill Popping : such as CLA (conjugated linoleic acid). CLA has more hype than it's worth. It's touted as the miracle hollywood fat metabolizer. There are concerns that the use of CLA may actually cause insulin resistance, leading to an increased risk for developing diabetes. A US Department of Agriculture(2006) study shows some highly worrying effects of CLA: it can dramatically induce essential fatty acid redistribution (DHA and AA) in various organ tissues. The same study raises the concern that it might pose significant risks, especially regarding cardiovascular health and inflammatory diseases

These quick fixes are generally not sustainable over the long term nor without its side effects. If you are 25 years old and obese, would you want to pop pills for the next 55 years or would you rather turn your life around ?

The key to successful weight management lies in :

A sustainable healthy lifestyle
Determination to see it through
Time and Patience

A sustainable healthy lifestyle involves eating right and getting the proper amounts of physical activity; it does not involve quick fixes. There are numerous guides to eating right ... even in the context of Singapore's hawker center food. You need to get out more and engage in physical activities such as brisk walking, stair climbing, swimming, running etc.

You must have the determination to see it through. Determination is assisted by sustainability. If something is doable even over long periods, then it becomes easier to keep at it. Otherwise you'll give up halfway and all the weight goes back on.

You need to be patient and give it time. You cannot lose 5 kg in 1 week; you'll suffer serious blood pressure problems, giddiness, irritability and others. The axiom is, if you lose it fast you will gain it fast. A 0.5kg to 1kg weight loss (4500 kcal to 9000 kcal) over a 1 week period is reasonable. The American College of Sports Medicine recommends the weight loss should not exceed 1 kg per week. The Botak Ah Soh Beauty and Health Spa Center would have you believe you can lose 3kg a week using their herbal body wraps.

About Body Fat Measurements

2007-03-26T08:38:00.003+08:00

Dual Energy X-Ray Absorptiometry (DEXA)

Description: DEXA is a fairly new technology. It is based on the three component model of body composition. DEXA uses two X-ray energies to measure body fat, muscle, and bone mineral. DEXA is now considered the Gold Standard in Total Body Fat Analysis.

When having the scan done, you just lie still in the supine position on what looks like an x-ray table. It takes approximately twelve minutes for the computer software to produce an image of the tissues. The results may be viewed as whole body estimates of body fat, muscle, and bone mineral as well as regional body estimates.

How accurate is it?:
DEXA takes bone mineral content into consideration when estimating body fat and muscle, therefore it is considered to be more accurate and valid than a two component model of body composition such as underwater weighing.

Advantages:
Radiation exposure is low
DEXA is quick
There is no special preparation on the part of the participant
Disadvantages:
DEXA is costly
Few centres have it

Underwater Weighing(a.k.a. Hydrostatic Weighing)
Description: This method uses Archimedes principle which states that when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced.

Because bone and muscle are more dense than water, a person with a larger percentage of lean mass will weigh more in the water and have a lower percent body fat. Conversely, fat floats. Therefore, a large amount of fat mass will make the body lighter in the water and have a higher percent body fat.

How accurate is it?
If each test is performed correctly according to the recommended guidelines, there is a 3%-4% error. (Note: Accuracy depends on the client’s ability to blow all the air out of their lungs both during a pre-test screening with a spirometer, and during the test itself. Since air makes the body float, inability to perform either of these maneuvers will result in miscalculation of the percent body fat.)

Advantages:
Until DEXA came along, this was considered the Gold Standard. It still is considered the Gold Standard in sports labs without DEXA equipment.
Repeat measures usually prove consistent, and can be used to chart progress

Disadvantages:
This method usually requires a lot of equipment and space
Testing is time consuming and involved
Requires in-depth knowledge to administer the tests and compute the calculations
Being submerged under water may be difficult and produce anxiety for some people

Skinfold Measurements

Description: This method is the most widely used body composition testing method for assessing percent body fat. Equipment used for this assessment includes a skinfold caliper.

A Skinfold Caliper is designed specifically for simple accurate measurement of subcutaneous tissue. Either a 7 or 3 site skinfold may be assessed.

7 site skinfold:

chest
triceps
subscapular
axilla
suprailiac
abdomen
thigh

3 site skinfold (Men):

chest
abdomen
thigh

3 Site Skinfold (Women)

tricep
suprailiac
thigh

How accurate is it?

The measurement charts were designed with a Caucasian Population. Unless you have an Asian (by Chinese, Indian, categories) , these charts are misleading. The skin fold test is also not used for obese or elderly persons with a pot belly. I've not seen a skin fold measurement chart yet designed for Singapore Chinese, or Singapore Indian population.

Advantages:
Easy to use once skill has been mastered
Does not require much time
Noninvasive method
Inexpensive way of estimating percent body fat

Disadvantages:
Technical sources of error
Mostly concerned with subcutaneous fat (under the skin)
May not be an ideal measurement for those who are obese and very lean

Bioelectrical Impedence

Description: By standing barefoot on metal foot plates, an undetectably low voltage electric current is sent up one leg and down the other. Since fat is a very poor conductor of electricity, a lot of fat will impede the current more so than a lot of lean tissue. By measuring the resistance to the current, the machine estimates the percent body fat.

How accurate is it?

BIA accuracy, if done correctly on properly operating equipment, is approximately 5%-10%. However, accuracy is dependant upon several variables. It is recommended the following guidelines be followed:

Abstain from eating and drinking 4 hours prior to the test
Avoid exercising 12 hours prior to the test
Void (urinate) completely prior to testing
Do not drink alcohol 48 hours prior to the test
Avoid taking diuretics prior to testing unless instructed by your physician

Advantages:
Requires little or no technical knowledge of the operator or the client
Testing itself takes less than a minute
The unit can be easily transported from place to place
Requires only an electrical outlet and the machine itself Disadvantages:
This method has a higher standard error range than most people desire
Tends to consistently overestimate lean people and underestimate obese people
The accuracy BIA does have is very dependant on multiple variables which may be hard to control for some people

Near Infrared Interactance (NIR)

Description: This method of assessing body fat is based on the principles of light absorbtion , reflectance, and near infrared spectroscopy. To estimate body composition , a computerized spectrophotometer that has a scan and probe are used. The probe is placed onto a selected body site such as the biceps; it emitts an infrared light which passes through both fat and muscle and is reflected back to the probe. Subject data such as height, weight, sex, age, frame size and activity level are taken into consideration. Density measurements are obtained and incorporated into the manufacturer’s prediction equations. A digital read out including percentage body fat and lean tissue are displayed.

How Accurate is it?

This method of assessing body fat is not the most accurate. It was found that skinfolds more accurately predicted body fat than NIR when underwater weighing was used as the criterion measure.

About Losing Weight 1

2007-03-25T14:43:00.000+08:00

Inconvenient Truths

There is no quick fix
Expend more calories than consumed to lose weight

The BMI is a common indicator of total body fat. The scale is true for both men and women but it has 2 notable drawbacks, which are

It may overestimate body fat in athletes and others who have a muscular build;
It may underestimate body fat in older persons and others who have lost muscle mass

The BMI is calculated easily by

(height) / (weight x weight).

The BMI scales have been revised by the Health Promotion Board in Mar 2005 based on findings that suggest Asians have a higher body fat distribution for all BMI categories compared to their Caucasian counterparts. The Ministry of Health adopted lower levels of BMI as trigger points for action while still retaining the international BMI categories for definition of overweight and obesity.

"Singaporeans have been found to be at risk of developing heart disease and diabetes at BMI values of 23 kg/m2 and above. Knowing your BMI will give you an early warning to take action to lower your weight to reduce your risk and to seek medical advice if your BMI exceeds 23 kg/m2" ... Health Promotion Board, Singapore

Singapore Scale	Category	American Scale
less than 18.5	Underweight Risk of nutritional deficenty and osteoporosis	less than 18.5
18.5 - 22.9	Healthy Range; Low Risk	18.5 - 24.9
23.0 - 27.4	Overweight; Moderate Risk	25.0 - 29.9
27.5 and above	Obese; High Risk	30.0 and above

In order to lose weight, it is necessary to change one's eating and exercise habits. Obviously if you cannot stop eating and can't be bother to exercise, you will continue to put on weight. In the long run, your quality of life suffers as you may suffer from various physiological (and social) problems.

Quick fixes are quick crashes. It is possible to lose weight quickly but without an overall plan and change in lifestyle, the weight comes back on when you resume your bad habits. The key to successful weight loss requires

A sustainable change in lifestyle
Determination to see it through
Time and Patience

These will be discussed in the next article :

About Losing Weight 2

My Certifications

2007-03-24T15:48:00.000+08:00

American College of Sports Medicine - Health / Fitness Instructors Certification (also known as Fitness Instructor Level 2). Conducted at the NIE (NTU campus) by A/P Steven Tan, A/P Michael Chia and others. Surprise ! Dr Bervyn Lee was my instructor too (he's the guy who hosted Extraordinary People in an old TCS documentary).

Wasn't cheap and certainly wasn't easy. It was a very educational experience. I learnt the theory and lab work behind all the gym work I put in over the years and also how to show others the way to better health and physique.

Made friends during the course, among them were fitness professionals from private gyms and physiotherapists from Tan Tock Seng Hospital.

American college of Sports Medicine - Group Exercise Leader Certification (also known as Fitness Instructor Level 1).

Was debating whether to take this course or AFPA (American Fitness Professional Association). I was not impressed by the AFPA sales pitch at that time so I decided in favour of ACSM (lucky me!). Not to say AFPA is crap but the Singapore sales pitch was crap. Also checked out FISAF (an Australian certification hosted by Fitness Network in Singapore).

Singapore Life Saving Society - CPR course.

Can't go anywhere in the fitness industry or continue course work without passing this. Actually it was kinda fun.

You learn how and when to administer CPR (Cardio Pulmonary Resuscitation) and the intervals betweeen each breath and compression. We practised on rubber dummies until we got everything right. Everyone passed of course, you can't leave the hall until you pass even if you turn blue in the face.

Singapore Sports Council – Fitness Instructor’s Course.

The least coveted and the least noteworthy of the fitness courses I’ve attended. It comes free even if you ask someone to mark your attendance during the class. It's what every gym jock knows already, nothing new here. But it's a pre-requisite to the more advanced courses like ACSM.

I heard tales from fellow trainees who interned at gyms (which I shall not mention here) where the trainers shoot steroids behind their closed doors. She just happened to walk in the door saw some trainers injecting themselves and they turned around and asked her not to come in.

International Inline Skating Association – Instructor Level 1 Certification.

Got hooked on the inline skating (blading) craze a while back and decided to learn to teach blading too. Being able to blade and being able to teach it are quite different. Also had to learn many blading styles and tricks.

Sad, didn’t pass the Level 2 certification. Was having a bad day during the test and everything just sort of went flat.

Skate Assist Volunteer (SAV) program.

It’s a program by Skateline and National Parks Board to promote safe blading in the parks. Volunteers go out in the park to help out those poor souls trying to learn how to blade.

3 rules to live by :
- help anyone in need (no race, sex, looks prejudice)
- no soliciting for business on behalf of Skateline
- full safety gear on at all times

Fencing Trophy

Did a lot of things back then. One of them was Fencing. Picked up foil, epee and saber though I was best at foil. Won a year long inhouse competition and got this trophy for my pains.

rich people can't afford parking

2007-03-24T14:33:00.000+08:00

Whenever I pass by Bras Basah Road around lunch time, I can't help noticing there is always a line of luxury cars parked outside Raffles Swissotel hotel. There's clearly a double yellow line there but they don't seem to care. The 1st car is a silver gray Mercedes, followed by a dark BMW, another dark Mercedes and the last one barely in the picture another dark Mercedes.

Being rich and powerful is itself a camouflage from the eyes of the lowly traffic police; who conveniently don't come around the area.