CoreOfficial.MY: 2018

5 THINGS TO DO WHEN RETURNING TO GYM AFTER A LONG BREAK.

By CoreOfficialMY - June 06, 2018

If you’re just now getting back into a workout routine after a few weeks off or even months off for the holidays, after injuries, laziness, work over-time or so on that kept you grounded for a long time, don’t feel guilty, and don’t worry. You will get that strength and fitness back. Compared to somebody who’s never trained, your experience and your body give you a huge advantage that’ll make it easier to get back to form.

5 THINGS TO DO WHEN RETURNING TO GYM AFTER A LONG BREAK

1) Just start with something easy

2) Get an exercise buddy/ a gym buddy

3) Don’t do too much

4) Schedule a plan.

5) Do not hesitate!

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1) JUST START WITH SOMETHING EASY

Train like you would as a beginner!

Keep intensity low (like 50-60% of your perceived ability). You can gradually move up as long as you’re not getting overly sore. Don’t go heavy so fast!

As soon as you start with something small and feel good from that, you'll want to continue on and get back into your track and healthy habits!

This is a video that i found quite useful and i think it will help you out

Best Workout After LONG Layoff , by YO ELLIOTT

2) GET AN EXERCISE/ A GYM BUDDY

It’s very easy to pull out of your workout if it’s just yourself you have to answer to. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. It also adds a social aspect, which brings a little more fun back into working out.

3) DON'T DO TOO MUCH!

Don’t do too much, especially in the first week. Pick a few exercises (ideally, complex movements like squats, deadlifts, bench presses) and do a single set per exercise in the first workout.

Do not include any superset, dropset or even giantset, let your body slowly adapt to the basic exercises or compound movement first before you engage yourself into a intense workout routine.

4) SCHEDULE A PLAN

Plan your schedule ahead for the upcoming days.
Don't be lazy and follow the schedule!
Then soon you will be back on track and get back to the shape you always wanted!

5) DO NOT HESITATE!

Some people want it to happen, some people wish it will happen BUT OTHERS MAKE IT HAPPEN!
You can keep reading thousands of fitness videos and articles and read this blog over and over again. And acquire all the information in the world but only to take you to APPLY IT AND MAKE IT TO REALITY!
Well now that you know what to do and what not to, isn't it time to hit the gym with some passion? Remember all your idols, and who gave you the inspiration and idea of a gym for the first time, go back, be like them and don't disappoint them!

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Guide

HOW TO LOSE WEIGHT IN SHORT PERIOD?

By CoreOfficialMY - April 01, 2018

1) REDUCE CARBS INTAKE

To achieve rapid weight loss, you must alter your diet!

Fat loss is like Calories in vs calories out.
Dropping carbs in favor of more protein and fat is the most effective way!
Carbs like rice, breads, potatoes, pasta, etc tend to be calorie-dense/ high calorie, making you harder to lose weight rapidly.

Try this carbs calculator! This may help you out https://www.bodybuilding.com/fun/calcarbs.htm

Also try this low carbs high fiber recipe at home!
https://www.facebook.com/LCreceitas/videos/1023333887818547/?t=2

2) DO INTERMITTENT FASTING

Intermittent fasting (IF) is basically a fancy name for waiting longer between meals.

Intermittent fasting increases fat oxidation, which promotes greater fat loss, according to research from the American Journal of Clinical Nutrition. Fasting, combined with exercise, further increases your insulin sensitivity, which helps your body better partition nutrients between fat and muscle, according to a Journal of Physiology study.

One common way to do intermittent fasting is called the 16:8 method. You can eat your usual amount of food in a day, but only within an eight-hour window. After those eight hours are up, you'll fast until the next day.

3) DO HIGH INTENSITY INTERVAL TRAINING (HIIT )

If you want to burn fat quickly, you need to dial up your workouts another notch!

HIIT improves VO2 max and burns more calories compared to continuous aerobic training, according to a Medicine & Science in Sports & Exercise study. Rather than spending hours on the treadmill, however, focus on doing fat-torching circuits that target your entire body!

TRY THIS WORKOUT BY Jordan Yeoh Fitness

4) EAT MORE LEAN PROTEIN

Yeah! You're right! IT'S PROTEIN!

Protein is crucial for rapid fat loss!

Protein keeps you feeling full, which prevents overeating and needless snacking. Protein also boosts your calorie burn throughout the day because it takes more energy to digest compared to carbs or fat. It also prevents any muscle loss that might happen during a caloric deficit. Eat at least one gram of protein per pound of body weight and get your protein from whole sources, like lean meats, nuts, eggs, and quality protein powders.