True Fitness GX Mar 09 Newsletter

8/14/2019 True Fitness GX Mar 09 Newsletter

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Hello fellow Instructor,

How have everyone been doing?

January has passedFebruary has come and gone

what have we achieved so far?

We want to start the New Year right, so why not start fromhome. 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 themeBody Tattoo at Taipan club 15 March and

Pavillion club this 18 and 19 March 09. See all you people

there.

Lorraine Kan


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Some House Rules

1. Team Teaching / ShadowingMake 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 ReplacementsAny 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 ReplacementsInstructors 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 formeetings.

6. Who will be called for replacementsGXCs 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 Fitnessii. Good performance; ie good class number

iii. Good attitude7. 1 month notice is needed if instructor wants to drop class and vice versa. We can understandon 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 PrivilegeOnly 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 Trainers approval

9.

To save guard ourselves, if members do ask for advice regarding health conditions, instructorsshould always ask them to seek their doctors 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.


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We are pleased to welcome Johnathan Yau as our Acting RPM HeadTeacher with effect from 15 March 2009.

Olivia, our current Head Teacher and also our RPM mama will beassisting him in his new role for Quarters 2 & 3. Anything within these

periods, you may inform both Head Teachers.

We believe you will give yourfullest support to our Johnathan

Yau as he embarks in his newrole

.not forgetting also manythanks and hugs to Olivia Mamafor all her guidance and neverending love and patience with usRPMers.


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The Science

Losing body fat is simply about creating a negative energy balance. Simply meansexpending more energy than we take in. We expend energy through

Our metabolic rate

The energy required to take in, digest, absorb and utilize foodPhysical 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 ourmetabolism 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 wehave 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 theamount of muscle mass in your body substantially increases your bodys abilities toburn body fat.

So the QUESTION: Cardio vs ResistanceCardio vs ResistanceCardio vs ResistanceCardio vs Resistance

Cardio Training

Physical activity of any kind burnscalories, we all understand that, and

actually jumping onto a treadmill andpounding out a few kilometers each day

has the overall effect of burning calorieswhilst training. This is good, but we do

need to stick at it, and well need to

change our training regularly to continueburning 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 asmuch 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 iscatabolic in nature, meaning that it

actually breaks down muscle mass, we

just have to look at marathon runners forevidence of this.


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Resistance training

Resistance training is training our body to overcome resistance in the form of aweight. 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 effectivefat 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 multiplemuscle 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 isphysiologically 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 alsoour body image and posture.

Resistance training has a triple effect for effect fat loss:

Burn calories whilst you are trainingStill burning calories whilst our body is recovering

And burning more calories because our metabolism has increasedwith the increased muscle tissue.


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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 MetabolismMuscular 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(notdehydrated),

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 idealfor 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 theheart 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 fatburning 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 to300-500 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 isfine. 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 wantto be strong and supplement your lifting with some cardio workouts for overall health

and fat metabolizing.


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Overall Health

An overall health goal will consist of fat reduction, lean muscle mass gains, and cardiovascular 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 andresistance second.

AND if you smoke, you should stop. Smoking does not help at all with overall healthgains. Like you needed to be told of that

Article taken from the Military.com


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True Fitness GX Mar 09 Newsletter

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