One of the first things people notice about Thai people is that they are generally far smaller than westerners, although with the amount of fast food outlets opening in Bangkok this might not hold true in a generation’s time.
Junk food is breeding a generation of Michelin babies
Let’s take a look at the calorific impact of the most popular food chains that you find here. It may shock you out of eating it.
Krispy Kreme
A donut so trendy that to order any less than five dozen would be just plain embarrassing. One of their famous glazed ring donuts contains 200 calories, which is 2,400kcal per dozen (a day’s worth of energy), with a trolley-load coming in at 28,800 calories. Their donuts contain trans fat, the worst kind for clogging up the arteries.
McDonalds
You don’t need a feature-length movie to show you that McDonalds is bad – finishing a burger and fries and experiencing the post-meal remorse and regret is usually enough proof. A Big Mac is a neat, processed package of 540kcal and 29g of fat, add another 500kcal for the large fries and 300kcal for the large Coke (most of the Coke’s calories are from about a day’s worth of sugar).
Starbucks
Coffee should be safe, right? Well, a lot depends on the type of milk used in the drink (skimmed milk has 0g fat but tastes awful). Watch out for the some of the Frappucinos which can be packed with cream and sugar and can contain upwards of 600 calories.
Auntie Annes
I was a bit upset to discover that my beloved cinnamon pretzel has about as much nutritional value as a bowl of toxic waste. It comes in at 470 calories with a whopping 84g of sugar. Not all that surprising when you consider that they are covered in sugar.
KFC
A piece of chicken contains between 300-500 pieces depending on size and type, so a bucket should contain enough calories to last a few days, with enough saturated fat for a week. Large fries and Coke add 800 odd calories.
Pizza Hut
All of Pizza Huts 14 inch pizzas contain about a whole day’s worth of calories, with one slice coming in at between 330 a slice (Veggie Lover’s) to 480 calories (Meat Lovers), with lashings of saturated fat and processed ingredients. Yummy!
Rotiboy
Sometimes we must show more restraint than our role models
Yes, I know it was a fad that no longer exists, but those buttery, sugary bun things had 600 calories each! It’s a well-known made-up fact that they suddenly went bust because all their customers died of heart attacks.
Of course, I’m not so patronizing that I don’t realize that you were fully aware that fast food in Bangkok is bad for you, but sometimes it’s good to have an idea of just how bad it is.
Any food can be consumed in moderation; as a treat. I follow this: when you do treat yourself, make sure it’s f***ing tasty! I think it’s utterly pointless eating something that’s bad for you unless it’s absolutely delicious – so when you do treat yourself, treat yourself well (and use it as inspiration to work that little bit harder next time you train, too).
So, you’ve decided to hire a personal trainer in Bangkok to help you reach your health and fitness goals. Like lovers, friends and business partners, not everyone is compatible in life, so it’s important to find the right personal trainer that suits you if you want to progress and achieve your goals.
The standard of personal training in Bangkok’s health clubs and gyms is generally quite low. Many of these chain gyms charge extortionate money for underqualified and unmotivated ‘personal trainers’ who care more about selling you your next 50 sessions than a real desire to see you improve.
In one of Bangkok’s largest chain gyms (that shall remain unnamed!) I’ve seen PTs more interested in phone messages and checking themselves out in the mirror than monitoring the progress of their clients. However, there are also some great outfits in Bangkok providing a thorough, extensive service and new innovative techniques.
Personal trainers can be great if you’re struggling for motivation, you’ve hit a plateau and have stopped improving, you prefer training with someone or if you’re coming back from an injury and have specific training requirements.
So if you’re considering hiring a personal trainer in Bangkok I’ve drawn up a list of things to think about and consider:
1. Are they organized, attentive and honest?
In summary, do they have the character and attributes of someone you can work with – honesty in setting realistic goals and feedback about what you’re doing right and wrong; punctual and organized in planning and implementing your program to fit in with YOUR schedule; and attentive to your needs by offering their full commitment and attention to you?
2. Are they a good motivator?
Whatever your reasons for getting a personal trainer, you should be motivated and inspired by them. Do they have a drive and enthusiasm that will rub off on you? Are you motivated and inspired by their achievements and outlook on fitness/life?
3. Are they qualified?
Don’t be scared to ask them what qualifications and experience they have. Make sure their qualifications are from a respected, accredited body, such as a REPS Level 3 (UK) or NASM (USA). Ask about additional qualifications and if they’re first aid qualified.
4. Do they offer discounts for bulk sessions or group training?
Ask if any discounts are offered if you book, say, 10 sessions. Many people like to train with a friend so see if any discount is offered for this. Your trainer may offer a second friend free or a set rate for groups of friends.
5. Are they a good role model?
Ask yourself if this is someone who practices what they preach. If your PT trains hard, looks after themselves and has a positive and energetic approach to life and fitness then they will also have a positive impact on you.
6. Are they pushy?
I’ve heard of all sorts of high-pressure sales tactics in the fitness industry in Thailand. Put simply, if they seem more interested in pressuring you to purchase more training sessions than your progress then steer well clear. Sometimes only a few sessions is enough to set you on your way; sometimes people need more. Be especially wary if they push supplements or pills onto you – although dietary supplements sometimes have their place, you can reach your fitness goals from a balanced, normal diet.
There’s a few questions to ask yourself when you’re thinking about hiring a personal trainer in Bangkok to help you meet your goals. If you’d like to discuss your fitness goals or anything else in this article please feel free to contact me.
The truth is, you don’t need a gym membership and expensive, fancy equipment to be in great shape. Serious muscle, strength and fitness can be gained with nothing but yourself.
You’d be surprised how many people struggle to support and move their own body weight around effectively. By training with your own bodyweight you will find that you gain true functional fitness as well as improving your sporting performance.
Another great thing about training with your own bodyweight is that it can be done anywhere! If you’re on holiday, on a business trip or travelling you can still keep fit, healthy and strong with just some space and yourself.
Below is an example of an intermediate-level bodyweight circuit. To make it easier you can:
Decrease the amount of time or number of reps you perform
Increase the amount of rest time between exercises
Adjust your body position or the way the exercises are performed (detailed below)
Decrease the amount of different exercises done in the circuit (for example, 6 exercises rather than the full 10)
For a more advanced boyweight circuit you can:
Increase the amount of time or number of reps you perform
Decrease the amount of rest time between exercises
Adjust your body position or the way the exercises are performed (detailed below)
Increase the amount of different exercises done in the circuit
So here we go – a circuit of 10 different exercises, each performed non-stop for 45 seconds with 15 seconds rest between exercises. Once the circuit is done (all 10 exercises are complete), take a minute’s rest and the repeat the circuit 2 more times.
Station 1 – The Press-up
We’ll start with possibly the most well-know bodyweight exercise – the press up.
Easier: legs further apart, hands further apart, elevate hands on step or bench, knees on ground (box press up)
Harder: legs closer together or one in the air, elevate legs on step or bench, arms closer together, explode up and clap between reps
Remember: keep body straight – don’t sag or arch body, head in line with body, lower so chest is 4-6 inches from ground in downward phase
Station 2 – Lunges
We’ve worked the upper body, now a great bodyweight exercise for the lower body.
Easier: don’t lunge down as far, step up onto a raised level
Harder: go from the upwards phase of the lunge into a jump, and then change feet in mid-air
Remember: keep body straight on downwards phase, keep feet pointing forward
Station 3 – Bicycles
A great exercise that works your abs and obliques (muscles on the side of your torso)
Easier: sit ups or crunches
Harder: increase speed
Remember: keep elbows out to the side of your head and twist body
Station 4 – Step ups
I’m incorporating some CV work into your bodyweight workout with some step ups.
Easier: do one leg at a time, slow down movement
Harder: Jump up and down two feet at a time, speed up
Remember: keep head up, look straight ahead, neutral spine
Station 5 – Pull Ups
A hard exercise that is incredible for working your upper body. If you don’t like pull ups, persist until you can do them and you’ll receive great rewards.
Easier: chin ups with close grip; jump up to raised, top position and lower yourself slowly (called negatives); lie flat on the floor underneath a table, hold the table and pull your body up as far as is comfortable – easier than a pull up but still very effective;
Harder: stop for 3 seconds at the bottom, wider grip, one-armed, explode up into tricep push up (very advanced)
Remember: don’t be disheartened if you can’t do them, persist, try not to swing your legs for momentum
Station 6 – Bodyweight Squats
A fantastic compound exercise that primarily works the lower body. A little hard to master if you’ve never done them before but worth learning.
Easier: don’t go as deep
Harder: go deeper, explode into jump as you come up, can tuck legs when you jump
Remember: feet shoulder width apart, knees shouldn’t go in front of toes, weight through the heels not toes, don’t lean forward
Station 7 – Lower Back Extensions
We’ve already worked the abs on the front of the torso, so this exercise will work the lower back for balance
Easier: arms down by your side
Harder: arms straight out in front of you
Remember: perform slowly and in a controlled manner, avoid tipping head back
Station 8 – Burpees
The exercise that everyone hates. They’re hated because they’re hard, but they’re super effective for all-round fitness and toning.
Easier: half burpees – don’t stand up keeping hands on the floor and jump back and forth; mountain climber – keep hands on the floor with right leg bent and forward and left leg straight back, switch repeatedly (as if climbing)
Harder: add a press up at the bottom and/or a tuck jump at the top
Remember: keep good form, jump up straight, keep neutral spine
Station 9 – Tricep Dips
A good exercise to work the arms that can be done pretty much anywhere with a bench or raised level
Easier: Bring feet closer towards you
Harder: Move feet further away
Remember: keep elbows in, shoulders back, movement should just be in the arm, go down to about a 90 degree angle at the elbow
Station 10 – The Plank
isn’t just a ridiculous internet craze, it’s also a great way to firm up your core muscles. Get in position and hold for as long as you can.
Easier: Put your knees on the floor, spread feet apart
Harder: lift up one leg or arm off the ground, bring feet together
Remember: keep forearms on the floor, engage and tense your core throughout, keep body straight and head in alignment, don’t hold your breath
So you should do stations 1-10, have a minute’s rest and then repeat twice (3 times altogether). This should take about 30 minutes and if performed 3-4+ times a week it will keep you in good shape and your fitness levels up. Count the amount of reps you can do in the alloted time and record your results to see how much you’re improving and to give you a goal each time you do it.
This is a great all round body workout that can be done anywhere, even in a hotel room. However, if you have some equipment available you can vary the workout and make it harder. Here’s a few ideas:
Performing exercises on a swiss ball will make it harder and force you to use more muscles to stabilize and balance. For example, you can do a press up with your feet on a med ball or you can do the plank with your forearms on a swiss ball.
Hold dumbbells while performing squats, lunges or step ups to make the exercises harder.
Place a weight plate or medicine ball on your lap when performing tricep dips to make it harder.
As you can see, there are many ways to adjust body position, change technique or introduce weight to make these great bodyweight workouts harder or easier.
This is just one example of a good bodyweight circuit – there are hundreds of different exercises and variations, so don’t forget to push yourself hard and have fun!
Burpees - not a popular exercise, but very effective
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