week three wrap & debunk that myth and lift

Week three was quite uneventful as I only trained one day in the gym. I was stronger only to then get a stomach bug that stopped me from eating for nearly 4 days. It was pretty hard to hit the gym again for the start of week four as I was feeling pretty weak sauce for being under the weather. Here's to always being a beginner, always facing failure in the gym and finishing a session feeling strong! 

My birthday was a super chilled dinner party at Wagyu followed by late night conversations and live music up at Salon 10. I also managed to feed everyone who came glutten free chocolate cake and most guests at the table couldn't believe there was no flour in their dessert.  

The recipe for the cake is OMG It's too good to be good Chocolate Cake and Chocolate Frosting (I only put in 1tbs of maple syrup instead of honey) 

I reached out to a few of Hong Kong's trainers and athletes to share their thoughts on myths about training as the expert and from experience. Hope the below answers some of the myths, excuses and reservations you might have about weight training, getting strong and ultimately being your healthiest and fittest self every day! First up a myth debunked by me! 

Myth: I don't have time to go to a trainer and I have a membership already. 

Debunked: MAKE TIME and make the investment, even short term,  to learn the basics! We live in a city investing long hours into our work. Invest five hours of your week into your health. Maybe you'll have to say no to that party, so you can wake up early and hit the gym or a hot yoga class without a hangover. As for gym memberships, I know so many people who have them and only use the treadmill - go run outside and look at spending six to ten sessions with a trainer and learn the ropes of the gym. They're educated people and there to share knowledge with you so you can go in confidently solo, lift and hit up a yoga class to unwind! 

Myth: Women should follow a low fat calorie restricted diet to get bikini ready.

Debunked: 

Whilst calories should not be completely disregarded, they should not be the first thing you check for when choosing the foods to nourish your body. Restricting calories can lead to muscle loss and nutritional deficiencies, which slows down the metabolism and can cause health problems such as depression, low energy and insomnia to name a few. Often taking the focus off fat loss and focusing more on health is the most effective way for females to get lean. This way you choose foods based on what they can do for your body and your health rather than simply the number of calories they contain. By becoming healthier, women usually experience fat loss as a side effect, without specifically trying to lose. What a bonus!!

Asha Hibbert (Personal Trainer at RAW)

Myth: Females Can't Do Pull Ups

Fact: In essence, pull ups are one of the simplest movements out there; all you need is yourself, a bar and BOOM. So why do so many women (and men) shy away from doing any? They are HARD and they hurt your hands- FACT! Dangling from a bar with your chin pointed towards the ceiling and a grimace on your face is embarrassing- POSSIBLY. But once you leave your ego out of it what's stopping you from trying?

At this point in time you might not have one or 
anything close to one but with proper progression, training and hard work, your first pull up isn't too far away. If you want a strong back, toned arms and a tight midline; pull ups are for you, you just didn't know it!

Like any  strength exercise start easier and work your way up. I suggest starting with Ring/TRX Rows, focussing on the eccentric or lowering portion of the exercise so the movement is slower and controlled, progressions can include negative pull ups (jump up so your chin is over the bar and control the lowering phase for 5-15 seconds), weighted negative pull ups (attach a weight to yourself with a belt or hug a dumbbell between your legs), banded pull ups and before you know it, you're hanging from a bar (no longer dangling) and pulling yourself upwards and onwards to your first full pull up!

Babs Mountain (Personal Trainer at Coastal Fitness, HK National Field Hockey Team Player) 

Myth: To lose weight, I need to restrict the number of calories I eat. It's a calories in, calories out game. (Because I know this is a big one for many women out there, here's a second expert opinion! Don't do it!) 

Debunked: 

Restricting your calorie intake may most likely mean a crash diet. While there may be results in the short term, is this really sustainable for the rest of your life? (Putting aside the effects of crash dieting on your basal metabolic rate in the long term). 

It's quality not quantity. The body deals with carbs, proteins and fats differently. To put it simply, more energy is needed to break down protein than fats or carbs so you absorb less of those calories and you raise your basal metabolic rate. So having a grilled chicken breast is not the same as a chocolate cookie, even though they have similar calorie counts.

Throw the scales out! What you want to do is not lose weight but rather decrease stored body fat and increase lean muscle mass. (Added bonus: The more lean muscle mass you have, the more energy it requires to maintain ). To do so, you need to train smart and eat smart. It's a process, not something you can achieve overnight.

Tricia Yap (Bikini FIt  trainer, 58kg boxer, aspiring female mma fighter!)

Myth: I'll have whatever she's having!

Debunked: 

Everyone has different genetics, environments and current situations which means that everyone responds differently physically and emotionally to training and nutrition. What works for one person won't necessarily give the same results for someone else. Take the time to figure out what works for your own body - this will guarantee results in the most time and cost effective way!

Alexa Towersey (Personal Trainer, Nutrition & Lifestyle Coach, Write to alexajt@gmail.com, Tweet @alexatowersey)

Myth: Weight training will make you big and bulky and I'm not strong enough

Debunked: 

I was completely ignorant to weight training prior to starting, I thought it was only about getting bigger. That it would have zero impact on what I wanted to achieve, but this later proved me wrong. Since weight training, I realise it has vast benefits, it is not only about lifting weights, it strengthens your body, it strengthens your mind while relieving stress and building confidence!

Initially weight training will be challenging, I will admit it doesn’t get easier, but after each session you come out stronger. I have a great personal trainer, he really pushes me to my limits when I say, “I can’t”, he says “you can” and I really can! The outcome is so rewarding, when you work hard and push through the boundaries, without even realizing you had the power to do it and this encourages me to keep going. Invest in you! If you decide with or without a personal trainer to support your weight training, I assure you it is totally worth it.

Tessa (Suit by day, sweat by night at Evolve Personal Training)

Myth: If I focus on taking care of myself, I am being selfish. 

Debunked: Plain and simple- If I don't take care of myself (especially my health) then at some point someone else will have to take care of me.

Dora H (Yoga Teacher at Pure Yoga)