Good vs Bad Carbohydrate

Carbohydrates are the main source that the body draws energy from. The body requires carbohydrates each and every day but should only be consumed in moderation to avoid excessive fat gain. People have been terming different carbohydrates simple and complex.

1. Simple/ High Glycemic (The Bad Carbs) :

Being the carbs that hit the system & converted into energy faster & accumulated. This energy if not being use immediately, will convert into fat within 3 hours. Using simple carbs foods only for post workout can benefit you greatly, as we need certain amount of simple carbs to refuel our glycogen level back into the muscle, but please avoid anything deep fried and overly sweet stuff (moderation is important).

After training you want the insulin levels to rise causing the proteins, carbs, and other nutrients to be shuttled into the starving muscles. Higher GI foods are suggested for this recovery purpose. However, nowadays people use post-workout supplement to substitute in order to avoid excessive bad carb into the body. Anything prepared at a restaurant should only be consumed on rare occasions. The bad sources of carbohydrates includes:

§  Sugars (from high to low: Maltose, Glucose, Sucrose)

§  Honey

§  Puffed cereals (white rice, wheat, corn, rice cakes) YES! RICE CAKES

§  Potatoes ( regular russet, instant, mashed, French fries)

§  Candy

§  Breads (especially white bread, doughnuts, pizza)

§  Instant products ( instant: rice, oatmeal, wheat, grits)

§  Carrots, corn, peas

§  Flaked cereals (corn flakes, etc.)

§  Corn chips

§  white pasta

§  Energy Drink ( high sugar content: livita/redbull/ etc)

2. Complex/ Low Glycemic (The Good Carbs): 

Which enters the system & the energy will released slowly or steadier supply of energy. It will less likely being accumulate in our body and being store as fat, but will be used by the body from time to time as we needed. It fuels our body throughout the workout session. These choices of foods should make up the prime area amount of your carbohydrates.  If you are going to eat before training, you should pick low glycemic carbohydrates. The good sources of carbohydrates include: 

§  Nuts

§  Legumes

§  Fructose (Basic sugar found in fruits)

§  Brown Pasta 
§  Dairy ( Ice cream, skim milk, whole milk, yogurt)

§  Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)

§  Rice (polished), or brown

§  Sweet potato

§  Oats

§  All-bran

§Most Vegetables ( exceptions- carrots, corn, root vegetables)

The introduction of the Glycemic Index has proven to be beneficial in knowing the rates at which certain carbohydrates are released into the blood stream. The Glycemic index is a measure of how quickly a particular carbohydrate is formed into glucose and enters the body.

So inconclution, consume complex carbs throughout the day. And keep simple carbs, only after your work out session. Another tips to make it easier to for you guys, is to consume more brown carbs and stay away of the white carbs.

Thanks, see you guys on another post.

Izwan Yusop,

Advanced Personal Trainer

Fitness First SCM

MR. NORTHERN PHYSIQUE 2016

(CREDIT TO: tegaptv.com)

PROTEIN For Your Muscle Growth

Why Protein Is Important?

You need to increase your metabolism rate before  becoming a fat-burning machine, and stimulating muscle is the ultimate key. Muscle is very metabolically active tissue, which means that it burns a lot of calories even while you are at rest. Delivering your body a constant supply of Protein throughout the entire day is important for optimum muscle growth. Protein is made up of amino acids which supports and is a  building block of muscle; therefore, consuming sufficient protein on a daily basis is  extremely crucial. 

Without them, it would be impossible to build, repair or even maintain muscle tissue. Protein is also made up of carbon, hydrogen, oxygen and nitrogen. Having a sufficient amount of protein will put you in a positive nitrogen balance, or an anabolic state. Being in an anabolic state will allow you to build muscle.

Here are examples of protein sources – :

Chicken breast, scrambled egg whites, turkey breast, lean ground turkey breast, fish, and fat free cottage cheese,legumes and nuts. You can also easily substitute "Ready to Drink" protein shakes or protein bars for your “mini” meals. They are a great source of high quality protein.

How to Measure My Protein Intake?

Ask this question:

Q: How much protein do I need for each meal?

A: A portion the size of the palm of your hand.

One easy way to roughly measure out your protein serving size is to select a portion that is the size of the palm of your hand. For example, a typical chicken breast or piece of meat or fish that is the size of your palm. Picture your hand without your fingers and thumb. Or, you can have a "Ready to Drink" protein shakes  . It’s that easy.

(PS: Maybe, lepas ni Coach nak kena tulis artikel dalam Bahasa Melayu dan juga English.Xcually lebih prefer tulis in English sebab masa study and kerja as a Trainer pun selalu guna English dengan client. So lebih senang nak explain term workout dalam English. Nak Convert dalam Bahasa Melayu untuk explain term workout ni bunyi dia macam lain ckit and kelakar dan susah nak cari term yang sesuai.Jadi ,sorry ye.Harap korang sume faham) 

Izwan Yusop,

Advanced Personal Trainer

Fitness First SCM

BODYBUILDING IN AFGHANISTAN - AFGHAN MUSCLE

Dokumentari ni dibuat pada tahun 2004 kalau tak silap. Bina badan di Afghanistan pun fames juga. Video ini menunjukkan yang sebuah negara yang dah porak peranda, pun masih boleh menghantar wakil bina badan ke peringkat Sukan Asia. Hamid dan Noor merupakan atlit bina badan yang tidak asing lagi di daerah Kabul dan Afghanistan. Dalam, video ini, mereka berlatih bersungguh-sungguh untuk persediaan ke peringkat National dan Asia. 

Malangnya cuma, diaorang masih banyak lagi  benda yang ketinggalan daripada pesaing-pesaing yang lain. Dari segi fasiliti, diet dan pemakanan, training, dan support dari segi kewangan  banyak lagi. Walaupun merasakan yang mereka berada di dalam kondisi yang baik untuk  bertanding,  Hamid  dan Noor akhirnya terpaksa akur dan menerima reality apabila mereka masih ketinggalan jauh dari negara-negara lain dari segala aspek. 

Izwan Yusop,

Advanced Personal Trainer

Fitness First SCM

MR. KUCHING 2016

(Credit to :TegapTV.com)

Jejaka Perkasa Batu Pahat 2016

Kepada orang-orang Johor yang GAGAH PERKASA, anda boleh take note untuk join event ni pada minggu depan. Bawak kawan2 untuk enjoy event ni nanti. Ramai-ramai baru la meriah beb. Untuk info lanjut sila rujuk banner di bawah. Saje je tolong promote.(credit to: tegaptv.com). "Fit for life, bro".

Izwan Yusop,

Advanced Personal Trainer

Fitness First SCM

MR.FIT SARAWAK 2016

Kepada orang-orang di sekitar Sarawak & abam2 sado dijemput hadir memeriahkan kejohanan ini bersama-sama.
(Credit to: Tegap tv)