BAD CALORIES, GOOD CALORIES – KNOW THE DIFFERENCE!

BAD CALORIES, GOOD CALORIES – KNOW THE DIFFERENCE!

The main trick to losing weight is calorie deficit. And that can be achieved through either fitness training to expend more calories than we normally would or via proper nutrition planning.

Calories Are Not Created Equal

cake-calories-teleme

However, not all types of calories are created equal. For instance, 1,000 calories of broccoli and 1,000 calories of soda have different effects on our bodies. To illustrate how this works, let’s take a look at how both types of food affects our body upon consumption.

What Happens When You Consume Soda?

coke-calories-soda

Once the soda enters your body, your gut quickly absorbs the fiber-free sugars in the soda such as fructose and glucose, which spikes your blood sugar, starting a domino effect of high insulin and a cascade of hormonal responses that kicks bad biochemistry into gear. The high insulin increases storage of belly fat, inflammation, raises triglycerides and lowers HDL, raises blood pressure, lowers testosterone in men and contributes to infertility in women.

Your appetite is also increased because of insulin’s effect on your brain chemistry. Insulin blocks your appetite-control hormone, known as leptin. As a result, you become leptin-resistant, so the brain never gets the “I’m full” signal. Instead, it will fool you into thinking that you’re starving. As a result, you will be craving more food and consuming more than you need. In the long run, this can lead to obesity.

Now, you can see just how easily soda can create a biochemical chaos. In addition, it contains no fiber, vitamins, minerals, or nutrients to help you process the drink you are consuming. These are “empty” calories devoid of any nutritional value.

What Happens When You Consume Broccoli?

broccoli-calories-teleme

Now, let’s look at the stark difference with broccoli.

As with soda, these calories are made up primarily of carbohydrates. High-fibre, low-sugar carbohydrates such as broccoli are slowly digested. Therefore, it doesn’t lead to blood sugar and insulin spikes. Therein lies the difference.

Slow carbs like broccoli heal rather than harm. They contain so much fiber that very few of the calories would actually get absorbed. Those that did would get absorbed very slowly and there’d be no blood sugar or insulin spike, no fatty liver and no hormonal chaos.

Your stomach would send signals to your brain telling it that you are full. You’d also get many extra benefits that optimises your metabolism, lower cholesterol, reduce inflammation, and boost detoxification.

Research & Case Studies

research-calories-teleme

If you’re still unsure, maybe this study will convince you otherwise. In a study of 154 countries that looked at the correlation of calories, sugar, and diabetes; scientists found that adding 150 calories a day to the diet barely raised the risk of diabetes in the population. However, if the 150 calories came from soda, the risk of diabetes went up by 700 percent.

Focus On Macro-nutrients Rather Than Just Calorie Count

macronutrients-calories-teleme

Note that there are calories that are addictive, others healing, some fattening and some metabolism-boosting. Therefore, the bottom line is, instead of just focusing on calories, eat your daily meal according to macro-nutrients.

Learn how the right balance of three major macro-nutrients such as Carbohydrates, Protein and Fats are able to help achieve your daily needs. After all, we are human-beings. We love and enjoy food. It is okay to have cheat days once in a while if it helps, because the ultimate goal is to ensure you are able to keep to sustainable meal plans in the long run.

Consult Experts

online-trainer-nutritionist

*This article first appeared at blog.grindz.com.my. This is an edited and re-published version.

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I underwent Lasik surgery in Malaysia and I was able to attend follow-up consultations because I currently live in New Zealand. However, upon returning to New Zealand, I managed to consult my doctor through TeleMe’s online video consultation platform and it went smoothly. I highly recommend TeleMe’s service to everyone !

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Get help from one of these specialists about your weight and nutrition queries:

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HIIT FOR BEGINNERS

HIIT FOR BEGINNERS

 

If you’ve read my previous article and you’re looking to get started on HIIT, here’s a 20 minute beginner’s guide you can follow. It is a combination of 5 sets of movements – and you have to do as many reps per movement within 50 seconds, followed by a 10 seconds break. I can assure you, your heart’s gonna be pumpin’ but you’ll feel really good post-workout!

EXERCISE #1: Jump Squats

 

Do as many jump squats as you can within 50 seconds, followed by 10 seconds of rest. Stand in a position whereby your legs are slightly wider than your shoulder width and keep your shoulders back. Jump into a half squat position and repeat. This is an excellent workout for your quads. gluteals, lower back and quadriceps.

EXERCISE #2: Shoulder Taps

 

 

shoulder-tap-hiit-teleme

Do as many shoulder taps as you can within 50 seconds, followed by 10 seconds of rest. Go into a push up position and start tapping your shoulders. Ensure your hips are square to the ground, and avoid swaying from side to side. If you’re unable to hold your weight up, you can improvise by having your knees rested on the ground instead. Work ’em abs and shoulders!

EXERCISE #3: Bicycle Crunches

 

bicycle-cruches-hiit-teleme

Bicycle crunch as many times as possible within 50 seconds, followed by 10 seconds of rest. Keep your hands behind your ears, extend one leg out and keep it off the ground (this works your lower abs). Bend the other leg towards you and reach your opposite elbow to the knee to touch and vice versa. Remember, your shoulders have to be off the ground as you should not be lying down.

EXERCISE #4: Side-to-Side Touch Down

touch-down-hiit-teleme50 seconds of side-to-side touch down, followed by 10 seconds of rest. You’re going to be touching down right in front of you. Kick your right foot out to the side whilst you use your right arm to reach out to your left foot, and then jump to switch sides.

EXERCISE #5: High Knees

high-knees-HIIT-teleme

Do as many high knees within 50 seconds, followed by 10 seconds of rest. Imagine running at the same spot, but you want to get your knees as high up as possible. A good gauge would be to have your knees up pass your belly button. By doing this, you’re working your glutes, calves and quadriceps!

And there you have it – the beginners guide to a HIIT workout. If this is your first time, take your time and don’t push yourself too hard. You want your body to get used to the movements! Do the workout a couple of times until you feel you are ready to transition into a more advanced level!

If you want to take this to the next level and get professional guidance and advice, consult nutrition and fitness experts Jason & Jeff Lee on Teleme!

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  • Sign up and log on at www.teleme.co
  • Search for Jeffrey Lee or Jason Lee and schedule a video call or message them instantly through Teleme for online consultation
  • Engage in an online consultation – and ask all the questions you have!

 

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Image Credit: 1, 2, 3, 4, 5

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WHAT IS HITT & WHY DOES IT WORK?

WHAT IS HITT & WHY DOES IT WORK?

In the previous articles, I talked about identifying your body type and what fitness/nutrition regime works best for you. Once you’ve got that covered, you’re already 1/4 of the way towards achieving your body transformation goals.

Right now, let’s talk about the workout regime that’s gotten the town talking! HIIT means High-Intensity Interval Training and it requires you to alternate between intense and quick activity that will drive your heart rate up to almost 80%, followed by fixed rest periods. While it is a tough form of work out, I guarantee that it will send your body into fat-burning overdrive.

So, here are a few reasons to try HIIT.

1) No Gym? No Problem!

No equipment necessary as all you will be needing is your body weight. The focus is to get your heart rate up fast and keep it pumpin’. These workouts will result in optimal muscle building, increased muscle retention plus accelerated fat loss and calorie burn. You can do it anywhere and anytime. So you have no excuses, really.

2) Extremely Efficient

You can get a full body workout in just 20 to 30 minutes! Lose weight, gain muscles, tone up and feel good fast… now, who wants to sign up?

3) Burns Fat Fast

On top of burning more calories during a HIIT routine, the after-effects of the intense workout will send your body’s repair cycle into hyperdrive. What that really means is you’ll be burning more calories post-workout, up till 24 hours after.. compared to steady distance running.

4) No More Slogging On The Treadmill

If you have an utter aversion towards slogging on the treadmill for hours, then you can rejoice because with HIIT, you can now say adios to hours of distance running.

5) Lose Weight, Not Muscle

Unfortunately, pure cardio workouts (like running on the treadmill) can reduce muscle gains. However, with HIIT, you’ll be burning fat but still be able to preserve ’em hard-earned muscles.

6) Rev Up Your Metabolism

Combining high-intensity with interval training speeds up your metabolic rate! During the 24 hours after you’ve completed your interval training workout, your human growth hormone (HGH) is stimulated and production increases by up to 450 percent. It’s good news because HGH helps increase caloric burn and also slows down the ageing process!

INTERESTED IN GIVING HIIT A TRY? HERE’S A QUICK GUIDE.

1) Newbie

If you’re fresh of the block, and you want to get started – here’s a key tip. Start slow. Due to the intensity, interval training may overwork your heart, therefore, you should slowly condition yourself for physical stress. If you don’t usually exercise, it’s important that you warm up your heart and muscles before putting yourself through strenuous bursts of intense cardio.

Tip: Start off with jogging on a treadmill the day before you start HIIT training.

Take note: Individuals who are overweight/have a history of heart problems/over 40 should complete a physical examination before trying interval training.

2) Regular

For those who are moderately active (work out at least 2 to 4 times a week), it is suggested that you include interval training about two to three times a week. To lose weight effectively, do a combination of strength and resistance training plus two to three HIIT workouts in a week.

3) Experts

If you’re a guru, meaning you work out from 4 to 7 times a week, try to challenge yourself by increasing the frequency and intensity of each interval training while decreasing rest time.

And that’s an overview of HIIT and how it works. In the next article, I’ll show you a guide of HIIT workouts that you can try from the comfort of your own home!

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PART 2: WHAT IS YOUR BODY TYPE & HOW TO LOSE WEIGHT?

PART 2: WHAT IS YOUR BODY TYPE & HOW TO LOSE WEIGHT?

So, here’s part two of the ‘What Is Your Body Type’ series. In the first article, I talked about what are the three predominant body types and how to identify which category you fit in. Everyone is born with an inherited skeletal structure and body composition. Nutritionists, trainers and doctors use these information to guide you in creating customised meal plans and training regiments to help you reach your goals.

Today, let’s take a look at how you can use that knowledge to your advantage and implement weight loss strategies that will be effective for your body type and subsequently help achieve your specific fitness goals.

#1 Body Type: Endomorph & What You Should Do

kim-kardashian-endomorph-teleme

Celebrity Examples: Kim Kardashian & Jack Black

The characteristics of this body type include:

  • Larger hips and thighs
  • Smaller shoulders and shorter limbs
  • Slow metabolism
  • Lower tolerance to carb-rich food
  • Struggle with losing fat by dieting alone.

Unfortunately, you will not be able to diet your way to success. Incorporate consistent training and you will see an impact on your physique. Because Endomorphs build muscles easily, try to avoid heavy lifting, as it will not help you look leaner. However, here’s the rule of thumb for training – light weight strength training, high repetition workout and consistent high intensity cardio (get up to 80% of your maximum heart rate) at least four times a week!

Endomorphs store carbohydrates more readily than other body types, so you will want to ensure you’re using them at the correct points of time. Therefore, time your carbohydrate intake post-workout, because when your glycogen has depleted, the additional carbs will go towards replenishment instead of being stored as body fat.

Also, consume less alcohol. You want to be slightly lower on the carbohydrate spectrum. Paleo-style meal plans are your go-to diet regime. Have at least 25 to 30 percent of protein per day.

#2 Body Type: Mesomorph & What You Should Do

janet-jackson-mesomorph-teleme

Celebrity Examples: Janet Jackson & Mark Wahlberg

The characteristics of this body type include:

  • Athletic build with medium sized bone structure
  • Stores fat evenly
  • Achieves overall muscle definition pretty easily

What Mesomorphs should do to support fat loss is to focus on training hard and heavy, with enough variation to add shape and avoid bulking. Rest time should be 30 seconds to 1 minute between sets. As for a nutrition plan, try to eliminate alcohol and starchy carb intake. Similar to the Endos, you should try to get on the lower carbohydrate spectrum. Maintain a caloric deficit of 500 from your diet and count your marcros – 40% carbs, 40% protein and 20% fat. You’ll see your body go from zero to hero in no time!

Note: Being overweight does not make you an Endomorph by default. Janet Jackson has struggled with weight fluctuation through the years, and we’ve seen her at her best and at her heaviest.

#3 Body Type: Ectomorph & What You Should Do

gwyneth-paltrow-ectomorph-teleme

Celebrity Examples: Gwyneth Paltrow & Kobe Bryant

The characteristics of this body type include:

  • Small bone structure, narrow shoulders
  • Long limbs
  • Longer than average muscle belly length
  • Difficulty in gaining weight
  • Fast metabolism compared to the average person
  • Pretty much the envy of the rest of the world!

Here’s a strategic guided approach for Ectomorphs – ensure you lift heavy weights and rest at least 2 to 3 minutes between sets, giving yourself enough time to recover so you have more power to lift again in the next set. Eat 5 to 6 times a day, and it is important that you eat carbs with each meal.

There you have it!

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Did you know that 75% of doctor visits can actually be treated online?

Mr. Jeffrey Lee

Mr. Jeffrey Lee

Dietician/Nutritionist

Mr. Jason Lee

Mr. Jason Lee

Weight Management Specialist

PART 1: WHAT IS YOUR BODY TYPE & HOW TO LOSE WEIGHT?

PART 1: WHAT IS YOUR BODY TYPE & HOW TO LOSE WEIGHT?

I hope you had a great CNY celebration, but it’s now time to get back to business. I’m talking about that new year’s resolution both you and I made at the beginning of this year.

Getting fit and healthy can be pretty tough, so before you start, it’s good to try to understand your body and identify what fitness/nutrition strategies work for you. Did you know there are three main body types? I’ve discovered which category I fit in, and with that, I am able to implement strategies that are tailored just for my body type.

I thought since I’m on this journey, why not share some of the discoveries I’ve made along the way… and if you’re on board the same bandwagon, then you too can identify what is effective for you.

DETERMINING YOUR BODY TYPE

1) Ectomorph – “skinny”

  • Typically skinny
  • Lightly muscled
  • Long limbs
  • Small joints
  • Low body fat (without trying very hard)
  • Difficulty in gaining weight
  • High metabolism
  • Hard time gaining muscle

2) Mesomorph – “athletic”

  • Medium to large sized joints
  • Broad or square shoulders
  • Lose fat and gain muscles pretty quickly
  • Body responds quickly to exercise
  • Naturally muscular and strong
  • Efficient metabolism

3) Endomorph – “fat retainers”

  • Big bones
  • Larger bottoms and thighs (creating a pear like physique)
  • Can gain muscle easily but tend to be underdeveloped
  • High levels of body fat
  • Usually have a rounder body
  • Small shoulders
  • Slower metabolic rate
  • Lose weight very slowly

If you’re still uncertain which body type category you fall in, let’s identify a few more factors to help you understand where you fit in.

metabolism-body-type-teleme

Metabolism

SCENARIO: You go on a binge eating spree for a period of time.

Mesomorph: The moment you change your diet and start a workout regime, you start losing weight pretty rapidly.

Endomorph: Despite eating pretty clean, you struggle to lose those extra pounds.

Ectomorph: You barely gain any weight during the binge period. Lucky you!

 eating-habits-body-type

Eating Habits

Mesomorph: Begin to appear fit and healthy almost immediately upon eating clean.

Endomorph: Despite consuming controlled calories, you still struggle and appear heavy.

Ectomorph: You can eat a lot of food and still remain slim.

body-type-bone-size

Size of Joints & Bones

To determine your body type, you can try this trick. Take your wrist and put two fingers (thumb and index finger) around it.

Mesomorph: Both your fingers perfectly line up (tips of both fingers are touching).

Endomorph: When both your fingers do not touch.

Ectomorph: Your thumb and index finger overlap.

And there you have it! It’s good to take note that many of us do not fit perfectly within these body type categories. For instance, an individual can be an Endo-Mesomorph, which means, they have dominant Mesomorph qualities with slight Endomorph traits, such as the tendency to gain weight easily.

But while you may not fit in a cookie-cutter body type, you will definitely sit better in one category than the other – and that is known as your predominant body type.

Once you’ve determined which category you fall under, identifying the best and most effective fitness and weight loss strategy comes next. I will uncover that in the next article on Thursday, so stay tuned!

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Mr. Jeffrey Lee

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Dietician/Nutritionist

Mr. Jason Lee

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Weight Management Specialist

WANT TO LOSE WEIGHT BUT DON’T KNOW HOW?

WANT TO LOSE WEIGHT BUT DON’T KNOW HOW?

 

The brand New Year is just a few days away, and I’m pretty sure you have got a few resolutions in mind! As with all New Year’s resolutions, fitness and losing weight are usually at the top of everyone’s list.

But the problem is this – I usually start off my resolution really strong, but start slacking by the second month in. I’m pretty sure many of you can identify with me. So I was thinking, how can I make it work this time around? And that was when Jeff & Jason happened!

Nutrition & Weight Management

To give you a little background, Jeffrey Lee is an ISSA certified Sports Nutritionist and Jason Lee is an ISSA certified Weight Management Specialist/Personal Trainer. Together, they help people live healthier lives, stay fit and lose weight. They are also the founders of Grindz, a health and nutritional supplement and lifestyle company.

I met Jason at a Next’s Digital Marketing bootcamp and the rest is history. Long gone are the days when both the brothers were overweighed themselves, as you can see below (we have picture proof… cause you know what they say, “picture, or it didn’t happen”).

jasonlee-teleme-grindz
jeffreylee-teleme-grindz

He told me how his lifestyle change made a difference in both his and his brother’s life, and they want to help people achieve their goals! Here’s a tip from them:

“Stay away from diet fads. Crash dieting is the worse strategy anyone can employ to lose weight, because it is incredibly unsustainable. While you may see results fast, you will also realise that the moment you slip and start snacking again, all your hard work will go to waste and the pounds will pack on.”

What I learned from them is, it isn’t impossible to live healthy and strong, but sometimes, we need a little push in the right direction. And there is no better time to get on the right track than now… and good things are meant to be shared!

Consult Jeff & Jason any questions you have about nutrition, weight loss plans and workout regimes that are effective for you. Just get on www.teleme.co to get started. Follow these simple steps, and voila, get ready to kickass this brand new 2017!

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