True Fitness Gx Mar 09 Newsletter

Hello fellow Instructor, How have everyone been doing? January has passed…February has come and gone …what have we achieved so far? We want to start the New Year right, so why not start from home. Some house rules for the betterment of the club, the members and also us the instructors. Also taking this opportunity to be the first to officially congratulate Johnathan as he embarks in his new role as our RPM Head Teacher. Gambateh!!!! Quarter 1 Launch is just around the corner, get your body drawn up, your tattoos polished…☺ and gear up for our Quarter 1 theme…Body Tattoo at Taipan club 15 March and Pavillion club this 18 and 19 March 09. See all you people there.

Lorraine Kan

Some House Rules 1.

Team Teaching / Shadowing Make sure the instructor already informed the head teacher and the instructor to team teach / shadow with. 24 Hours notice is needed for GXC approval.

2.

Pre Planned Replacements Any other pre plan replacements instructors need to give 1 week notice. If in any case GXC did not reply, instructor involve must reconfirm with GXC again.

3.

Last Minute Replacements Instructors need to voice call GXCs. (NO SMSing) If GXCs are having class/meeting and cannot attend to the call, call AGXM Last choice is to call the admin/front desk of the respective club Have admin to put up notice at front counter.

4. Class will be removed/on penalty of 3 months if instructors do not adhere to the above rules, no valid reason or MIA. 5.

Exceptions would be accidents and mother nature callings, last minute company calls for meetings.

6.

Who will be called for replacements GXCs and AGXM are in charge of calling instructors for replacement classes or new classes. GXCs and AGXM decision making is based on few criteria:i. Commitment to class/GX related events/True Fitness ii. Good performance; ie good class number iii. Good attitude

7.

1 month notice is needed if instructor wants to drop class and vice versa. We can understand on unforeseen circumstances where instructor needs to drop class ASAP. Or when GXCs are unable to give an exact 1 month notice. So case to case basis.

8.

I.D Card and Privilege Only instructor with permanent class be given an I.D card and may use the facilities of the club except the Swimming Pool in Jaya 33. Instructors without I.D card are not allowed to use the facilities unless they have a replacement class on that day itself. Yoga- instructor with ID card can enjoy. Bikram – freelancer only can have 1 trial. Power plate needs to seeks Personal Trainer’s approval

9.

To save guard ourselves, if members do ask for advice regarding health conditions, instructors should always ask them to seek their doctor’s advice first besides giving them the lower options in class.

10. Instructors must role model a good physical body. 11. Last but not the least, if you do have any doubt or need any clarity, please seek your GXCs.

We are pleased to welcome Johnathan Yau as our Acting RPM Head Teacher with effect from 15 March 2009. Olivia, our current Head Teacher and also our RPM “mama” will be assisting him in his new role for Quarters 2 & 3. Anything within these periods, you may inform both Head Teachers.

We believe you will give your fullest support to our Johnathan Yau as he embarks in his new role

….not forgetting also many thanks and hugs to Olivia Mama for all her guidance and never ending love and patience with us RPMers.

The Science Losing body fat is simply about creating a negative energy balance. Simply means expending more energy than we take in. We expend energy through Our metabolic rate The energy required to take in, digest, absorb and utilize food Physical activity Our metabolism is the key to effective, long term body fat reduction. Metabolism is the rate at which our body burns calories to sustain itself. The higher our metabolism the more effective our body is at burning calories even whilst sleeping. Sounds good to me. There are ways to increase our metabolism, before we get onto that, a quick TIP. Cutting calories can actually cause our metabolism to get slower, so dieting in the traditional sense will actually cause your body to go into a survival mode, enabling the body to store more fat rather than actually ridding ourselves of it. So long as we have a reasonable calorie intake there is no reason to diet. So what is the most effective way to increase our metabolism? Muscle is the most metabolically active tissue in your body, so increasing the amount of muscle mass in your body substantially increases your body’s abilities to burn body fat.

So the QUESTION:

Cardio vs Resistance

Cardio Training Physical activity of any kind burns calories, we all understand that, and actually jumping onto a treadmill and pounding out a few kilometers each day has the overall effect of burning calories whilst training. This is good, but we do need to stick at it, and we’ll need to change our training regularly to continue burning the same amount of calories. This is because our body is clever, it quickly becomes more efficient at doing this type of training i.e. not expending as much energy for the same quantity of work. Cardio training is also not the most effective way to build lean muscle mass, in fact doing to much cardio training is catabolic in nature, meaning that it actually breaks down muscle mass, we just have to look at marathon runners for evidence of this.

Resistance training Resistance training is training our body to overcome resistance in the form of a weight. Many people shy away from this form of training for a variety of reasons. However many studies have shown this type of training is by far the most effective fat burning strategy, and guys (and especially girls), WE will not end up looking like ‘Arnold’, By following a resistance training program that focuses on working multiple muscle groups in every exercise is by far the most time efficient training. In double quick time you will shed the excess body fat and develop a lean and flexible, fat burning machine. Women benefit especially from this mode of training, as it is physiologically improbable for us to make substantial gains in size. So the muscles build, gives tone and shape to our figure, gives us stronger bones, improving also our body image and posture. Resistance training has a triple effect for effect fat loss: Burn calories whilst you are training Still burning calories whilst our body is recovering And burning more calories because our metabolism has increased with the increased muscle tissue.

We all fall in the category of the majority who exercise regularly. Sometimes over. Often the question of what do you do first is discussed. Should we start with cardio workouts or resistance training workouts? What combination is best for the following common exercise goals? Fat Metabolism Muscular Strength Gains Overall Health Fat Metabolism Nutrition - To optimally burn stored fat, we need to take into consideration nutrition and understand how the body uses food for energy. Water - To burn fat at optimal levels we need to be primed with water (not dehydrated), Glycogen stores - and we need to have used up most of your glycogen stores (blood sugar energy - a.k.a. crabs). So, lifting weights or doing high reps PT workouts is ideal for burning up the glycogen stores as resistance training is metabolizes our sugar stores. Fat burning zone - After about 20-30 minutes of resistance training, we should be ready to burn fat at a higher rate during our cardio workout providing we keep the heart rate in fat burning zone. Besides, we have to also consider what we ate prior to exercise. Did we consume a lot of carbs? If so, it may take longer to get into fat burning mode, but we will have plenty of energy to lift weights! Muscular Strength Gains Burn Calories - Cardio activity burns a lot of calories fast. In fact, you can burn up to 300-500 calories in half and hour if you are really pushing it. Also, your glycogen stores can be lowered significantly and your body will try to make more glycogen out of fat, muscle, and remaining sugar in the body. If you like to do cardio first, that is fine. You can get used to it, but it usually requires rest periods and some sort of sugar/electrolyte replacement drink to help you through the workout. Proper nutrition - proper nutrition prior to working out cardio first/resistance second is a must. In fact, you should combine protein rich foods and carbs like fruit to give you the energy needed to get through the workouts. Better yet, just lift first if you want to be strong and supplement your lifting with some cardio workouts for overall health and fat metabolizing.

Overall Health An overall health goal will consist of fat reduction, lean muscle mass gains, and cardio vascular function. So, we need to do both aerobic and anaerobic activity like weight lifting. For optimal health results, we should mimic fat reduction method of resistance first/cardio second. Many studies have shown that increased cardio function, fat loss, and lean muscle gains can be accomplished by lifting first then running. In fact, improved cholesterol blood counts can be gained by cardiovascular first and resistance second. AND if you smoke, you should stop. Smoking does not help at all with overall health gains. “Like you needed to be told of that”

Article taken from the Military.com

LIM SIN TIAN 4 March

JENNY TEH 13 March

JX 8 MArch

LEONG MEI LING 1 MArch

WONG WAI HOONG 10 March BRANCY TEO 23 March

MEEI LIEW 6 March

LOW WEI PING PING 30 MArch

KEITH THEW 28 March