Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Saturday, 31 October 2009
Friday, 19 December 2008
I visited my grandparents in Hong Kong one time, and I noticed they had an old 1960's refrigerator. My dad, who grew up in the States, bought this refrigerator for his parents in 1969. I opened this fridge up, and it was completely empty. Apparently, they hadn't used the refrigerator in 23 years. They had no use for it, because they bought their food fresh daily and never stocked up on items. In fact, during my 2 week stay with them at the time, the only thing that was in their refrigerator was a jar of peanut butter that I bought for myself.
Many countries other than the US are like this: you shop for fresh food frequently rather than once a week at Costco. The main reason people in these countries grocery shop so frequently is that they buy fresh foods, foods that will spoil in a few days if you don't eat them: vegetables, fruits, meat.
Even though it's a pain in the ass to shop so often, it is a much healthier way to eat. Sure, food that comes in a box, can or vacuum sealed might last forever on the shelf, but these foods tend to be starchy carbs. And if you ate nothing but starchy carbs because you can't cook and are too lazy to learn, then you end up with a fat body lacking in vital nutrients.
A great strategy while grocery shopping is to employ "U-shopping." U-shopping means you only shop along the perimeter of a supermarket, because that is where you normally find the fresh foods and the foods that will spoil: meats, vegetables, fruits. Processed foods (foods that come in a box or can) are typically in aisles.
Many countries other than the US are like this: you shop for fresh food frequently rather than once a week at Costco. The main reason people in these countries grocery shop so frequently is that they buy fresh foods, foods that will spoil in a few days if you don't eat them: vegetables, fruits, meat.
Even though it's a pain in the ass to shop so often, it is a much healthier way to eat. Sure, food that comes in a box, can or vacuum sealed might last forever on the shelf, but these foods tend to be starchy carbs. And if you ate nothing but starchy carbs because you can't cook and are too lazy to learn, then you end up with a fat body lacking in vital nutrients.
A great strategy while grocery shopping is to employ "U-shopping." U-shopping means you only shop along the perimeter of a supermarket, because that is where you normally find the fresh foods and the foods that will spoil: meats, vegetables, fruits. Processed foods (foods that come in a box or can) are typically in aisles.
Friday, 5 December 2008
So here's a story I found through the Degenerasian blog: Go to China to Lose Weight.
I think we've all noticed this effect when we travel abroad, whether it be Asia or Europe: we lose weight! It's interesting to note that many countries eat far more carbohydrates than Americans (notably China and Italy), and yet people from these countries weigh far less than Americans. Much of this has to do with the fact that people in other countries tend to eat smaller portions, and they walk or bicycle everywhere. Plus, Americans react very poorly to stress, which increases the amount of abdominal fat on your body.
Since Asian countries have become more Westernized and affluent, however, their diets have included more meat and more fats. The Okinawans are the most long-lived people in the world, but unfortunately, younger generations of Okinawans are encountering health problems due to the consumption of fast food.
In China, there is a phenomenon called the little emperor syndrome, where due to the one-child policy "both parents lavish attention and resources on their one child, the child becomes increasingly spoiled and gains a sense of self importance and entitlement."
An effect of this syndrome has been overweight boys. The parents end up sending these boys tp physical education classes, much the same way as one here attends a cardio class or yoga class.
A culture's cuisine not only affects body composition, but the cultural psychology as well. Koreans tend to eat lots of meat, veggies and spicy food, and they're stereotyped as hot-headed. Many Indians are vegetarians, and as a result India produced Gandhi, Buddha and yoga. Coincidence?!
Or how about the Mongols? Meat and dairy. Very little carbs. And they lived the Old World's equivalent to the Hell's Angels lifestyle.
The effect of diet on psychology is quite profound. Consider the brainwashing techniques of the Russians. You would figure that starvation would break a person down and make his mind malleable, but it has the opposite effect: one becomes more focused. If you feed someone nothing but carbohydrates (no protein, no fat), then you fuck up his serotonin levels. Serotonin is a neurotransmitter that modulates anger, aggression, mood and sleep.
Bottom line: eat a well-balanced diet. For mental health and longevity, a fish and veggies diet is the way to go.
I think we've all noticed this effect when we travel abroad, whether it be Asia or Europe: we lose weight! It's interesting to note that many countries eat far more carbohydrates than Americans (notably China and Italy), and yet people from these countries weigh far less than Americans. Much of this has to do with the fact that people in other countries tend to eat smaller portions, and they walk or bicycle everywhere. Plus, Americans react very poorly to stress, which increases the amount of abdominal fat on your body.
Since Asian countries have become more Westernized and affluent, however, their diets have included more meat and more fats. The Okinawans are the most long-lived people in the world, but unfortunately, younger generations of Okinawans are encountering health problems due to the consumption of fast food.
In China, there is a phenomenon called the little emperor syndrome, where due to the one-child policy "both parents lavish attention and resources on their one child, the child becomes increasingly spoiled and gains a sense of self importance and entitlement."
An effect of this syndrome has been overweight boys. The parents end up sending these boys tp physical education classes, much the same way as one here attends a cardio class or yoga class.
A culture's cuisine not only affects body composition, but the cultural psychology as well. Koreans tend to eat lots of meat, veggies and spicy food, and they're stereotyped as hot-headed. Many Indians are vegetarians, and as a result India produced Gandhi, Buddha and yoga. Coincidence?!
Or how about the Mongols? Meat and dairy. Very little carbs. And they lived the Old World's equivalent to the Hell's Angels lifestyle.
The effect of diet on psychology is quite profound. Consider the brainwashing techniques of the Russians. You would figure that starvation would break a person down and make his mind malleable, but it has the opposite effect: one becomes more focused. If you feed someone nothing but carbohydrates (no protein, no fat), then you fuck up his serotonin levels. Serotonin is a neurotransmitter that modulates anger, aggression, mood and sleep.
Bottom line: eat a well-balanced diet. For mental health and longevity, a fish and veggies diet is the way to go.
Thursday, 2 October 2008
For those of you who don't know my background, I'm a trainer and a writer for various print and online strength and bodybuilding magazines. Every so often I get reader mail from Asian lifters who talk about Asian genetics being the limiting factor. Genetics be damned! Here's one reader question and my response:
"I am Asian, and I was skinny for a very long time until last year when I put on a lot of fat. My height is 5'7" and I weigh 160 lbs. with a 33 inch waist. I have been on this diet for more than 2 weeks now, but I'm not gaining any weight at all:
Meal 1 (6:30 AM)
-one and a half scoops of whey protein concentrate
-2 cups of milk
-1 banana
Meal 2 (7:30 AM)
-1 serve of oatmeal
Meal 3 (10:30 AM)
-Whole grain Rice Cakes w/ peanut butter
-one and a half scoops of whey protein concentrate
Meal 4 (12 Noon)
-150 grams Chicken breast grilled
-4 slices of whole grain bread
-Avocado
Meal 5 (3:30 PM)
-7 egg whites 1 egg york
-2 cups of milk
-one scoop of ice cream
-mixed berries
-2 slices of whole grain toasts w/ butter/peanut butter
Exercise (4 pm - 5:30pm)
Meal 6 (6:30 PM)
-1 cup of brown rice or whole meal pasta or sweet potato
-mixed vegetables
-1 griled steak or chicken breast or turkey breast or salmon
Meal 7
-One tub of Cottage cheese
Exercise (9:30 PM-10:30 PM)
Meal 8 (10:45 PM)
-2 scoops of whey concentrate
"I don't always follow strictly, but most the time I strive to eat as planned. I generally weight train once a week all upper body exercises, and in the afternoon every weekday i usually do breakdancing. It's sorta aerobics, lots of head spins and other power moves from 4 pm to 5:30 pm.
"Every night at 9:30 that's when I get home. I do my daily exercises which consist of 2 sets of pullups to failure (about 8 reps), 2 sets of handstand pushups(about 25 reps) to failure and 2 sets of decline situps (about 100 reps) to failure.
"Should I drop breakdancing and evening exerices and join a gym? Is there nothing bad with my diet? Honestly I never thought I would put on much muscle, mostly because I am Asian. But when I see you I think,'Umm... maybe I still can?'
"Anyways, thank you very much. I look forward to your advice!!"
- S. Zhang
My Answer: Wow, Zhang, I'm surprised you don't puke during your breakdancing sessions from all the food you eat. At 5'7" with a 33 inch waist, I would definitely agree that you have put on a lot of fat. The problem is you're eating A LOT, but you're not strength training enough to put on muscle. 2 sets of pull-ups, handstand pushup and decline sit-ups doesn't do jack shit for gaining muscle. You don't have to stop breakdancing if that's what you love doing, but either join a gym or buy a 300 lb free weight set with an adjustable bench and squat rack.
As a breakdancer, you favor body weight exercises. But with the exception of pull-ups, most bodyweight exercises won't induce enough hypertrophy in your muscles for you to gain size. Keep the breakdancing, but when you hit the gym, do some powerlifting moves in addition to your pull-ups: deadlifts, bench press, squats. Follow a 5x5 program for all the exercises, including your pull-ups.
"I am Asian, and I was skinny for a very long time until last year when I put on a lot of fat. My height is 5'7" and I weigh 160 lbs. with a 33 inch waist. I have been on this diet for more than 2 weeks now, but I'm not gaining any weight at all:
Meal 1 (6:30 AM)
-one and a half scoops of whey protein concentrate
-2 cups of milk
-1 banana
Meal 2 (7:30 AM)
-1 serve of oatmeal
Meal 3 (10:30 AM)
-Whole grain Rice Cakes w/ peanut butter
-one and a half scoops of whey protein concentrate
Meal 4 (12 Noon)
-150 grams Chicken breast grilled
-4 slices of whole grain bread
-Avocado
Meal 5 (3:30 PM)
-7 egg whites 1 egg york
-2 cups of milk
-one scoop of ice cream
-mixed berries
-2 slices of whole grain toasts w/ butter/peanut butter
Exercise (4 pm - 5:30pm)
Meal 6 (6:30 PM)
-1 cup of brown rice or whole meal pasta or sweet potato
-mixed vegetables
-1 griled steak or chicken breast or turkey breast or salmon
Meal 7
-One tub of Cottage cheese
Exercise (9:30 PM-10:30 PM)
Meal 8 (10:45 PM)
-2 scoops of whey concentrate
"I don't always follow strictly, but most the time I strive to eat as planned. I generally weight train once a week all upper body exercises, and in the afternoon every weekday i usually do breakdancing. It's sorta aerobics, lots of head spins and other power moves from 4 pm to 5:30 pm.
"Every night at 9:30 that's when I get home. I do my daily exercises which consist of 2 sets of pullups to failure (about 8 reps), 2 sets of handstand pushups(about 25 reps) to failure and 2 sets of decline situps (about 100 reps) to failure.
"Should I drop breakdancing and evening exerices and join a gym? Is there nothing bad with my diet? Honestly I never thought I would put on much muscle, mostly because I am Asian. But when I see you I think,'Umm... maybe I still can?'
"Anyways, thank you very much. I look forward to your advice!!"
- S. Zhang
My Answer: Wow, Zhang, I'm surprised you don't puke during your breakdancing sessions from all the food you eat. At 5'7" with a 33 inch waist, I would definitely agree that you have put on a lot of fat. The problem is you're eating A LOT, but you're not strength training enough to put on muscle. 2 sets of pull-ups, handstand pushup and decline sit-ups doesn't do jack shit for gaining muscle. You don't have to stop breakdancing if that's what you love doing, but either join a gym or buy a 300 lb free weight set with an adjustable bench and squat rack.
As a breakdancer, you favor body weight exercises. But with the exception of pull-ups, most bodyweight exercises won't induce enough hypertrophy in your muscles for you to gain size. Keep the breakdancing, but when you hit the gym, do some powerlifting moves in addition to your pull-ups: deadlifts, bench press, squats. Follow a 5x5 program for all the exercises, including your pull-ups.
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