Men’s Health July 2014 ‘Ask The Trainer’ Q&A Column

mens health julyAn English translation for my monthly column in Men’s Health Thailand.

I want to reduce abdominal fat and have been told I should drop my carbohydrate intake. What’s your view on this?

For years fat was the enemy, but in recent years views have shifted and now it’s commonly thought that carbs should be reduced or avoided to lose weight. This view is largely correct, most people consume far too many carbohydrates for their activity levels and many find it easier to overeat carbs as opposed to foods higher in protein and fat. To put it another way, many people feel more full and satisfied when consuming lower carbohydrate diets. Excessive carb consumption can also promote high levels of a hormone called insulin which often leads to fat gain, especially if you lead a sedentary lifestyle. However, nutrition is a very unique thing – what works for me may not work for you, and you should experiment with your carbohydrate and fat levels to find out what works best for you.

image (2)Diet is crucial in reducing abdominal fat, but rather than focusing too much on the protein, fat and carbohydrate percentages you should first make sure that you’re eating high quality food. This means eating as little processed food as possible, preparing your own meals as opposed to eating in restaurants and consuming whole, natural foods such as organic meat, vegetables, fruits and nuts wherever possible. If you get this right you will often hit your goals, look great and start showing your abdominal and core muscles without the need for tracking calories or macronutrient (carb, protein and fat) amounts.

If you’ve got that right and are still not hitting your goals, you should then try tracking and recording your food intake, make some adjustments, try some new things and monitor the results. If you are unsure how to do this you can seek the help of a personal trainer or nutritionist to guide you.

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Interval training at one of our group classes at BASE is a great way to burn fat. We recommend our signature class for this, BASECAMP.

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Men’s Health Thailand Q&A September Issue

mens health thailand september issueAn English translation for my monthly column in Men’s Health Thailand.

I want to build muscle mass in my upper body. Can you give me some advice?

To achieve muscle growth in your back, chest, arms, shoulders and abs I recommend hitting big compound lifts through the upper and lower body. Compound means you are working more than one muscle group and joint, so you work many muscles with one movement. A good example of a compound lifting program would be Overhead Press, Bench Press and Tricep Dips on training day 1, and Pull Ups, Dumbbell Row and Upright Row on training day 2. Stick to 6-12 reps on each exercise and record your weights and increase as you become stronger. Finally, I recommend training your legs on each training day as well as IMG_3894[1]movements that use the whole body, such as squat thrusters or farmer’s walks. This will have your body releasing the right hormones for total body muscle growth and will give you the all-round muscular physique you desire.

If you have any questions you’d like answered in the column please contact me.


Check out the classes at BASE for strength training in Bangkok.