Mens sana in Corpore sano!

Look good, feel good!

I’m the kind of personal trainer in Singapore who champions the ancient Athenian famous concept of “a sound mind in a sound body”.  It expounds the idea that physical activities can be used to develop all aspects of the body – mind, body and spirit.

We can improve our health and quality of life by including moderate amounts of physical activity in our lives daily. Health benefits from physical activity are thus achievable for most of us, including those who may dislike vigorous exercise and those who may have been previously discouraged by the difficulty of adhering to a program of vigorous exercise.

Welcome to guruFITNESS.com! I’m Sharm and I’ll be your host throughout your stay here.

As a personal trainer, I created this website and blog with the intention of providing you with information about fitness lifestyle, tips, ideas and strategies on how to look good by getting applying scientific principles of fitness in our lives.

I can understand the excitement of those who want to start an exercise program, but I strongly suggest that you check with your family doctor first before you start any physical activity to ensure that you are have the OKAY to exercise.

In the meantime, here’s a little about me

My Profile

Name & Designation

Hisham Musa (Sharm)
Professional Personal Trainer/ Fitness Coach

Mission Statement:

To be the premium internationally qualified personal trainer to the local and expat community in Singapore.

Goal:

To maintain high level of personal training professionalism to help clients achieve all of their fitness goals in the most effective and efficient manner.

Qualifications:

• Master of Science (Exercise & Sports Science)*
• PostGraduate in Physical Education & Sports Science
• Degree – B.A. (Economics)
• Professional Certifications, memberships and alumni
  • American College of Sports Medicine
  • National Academy of Sports Medicine
  • American Council on Exercise
  • Singapore Sports Council
  • National University of Singapore
  • Nanyang Technological University
  • National Institute of Education

Contact:

• Email : sharm@teamfitnessguru.com
• SMS: 9109 0995

Satisfaction guaranteed policy

• If you’re unsatisfied with your workout for any reason at all, the session will be considered free of charge
• Having satisfied clients who are Doctors, CEOs, Directors and Bankers, I’m confident that all of my personal training / group training sessions will exceed your expectations.
• If you’re not satisfied with any of the workouts at all, I’ll gladly refund your money.

Featured on

• Channelnewsasia’s Documentary – Vanity: The Slim Society
• The Straits Times (Interviewed on Fitness issues and trends on multiple occasions)
• Asiaone
• Women’s Weekly Magazine
• Shape (Full page ad)
• The Finder
• Her World Magazine (March 2009)
• Reuters (Fitness Bootcamp workouts)

Non Personal Training interests

• Managing 20 other personal trainers, fitness coaches and bootcamp instructors – TeamFitnessGuru.com
• Group training – FitnessBootcamp.sg

As science is dynamic, new discoveries in training methods and sports science are made everyday. It is my philosophy to constantly upgrade myself in this field as much as possible so that my clients can benefit from them.

Knowledge and knowing how to apply them (Exercise prescription) have helped many.

Please inform me if you would like me to help you achieve your fitness goals. Anyway, here’s the list of certifications that I’ve accumulated these past few years. And yes.. if you would like to take a physical look at these certificates, I’d be glad to show them to you.

Sharm : Personal Fitness Trainer

Graduate / Postgraduate Qualifications

Master of Science*
Exercise and Sports Studies (Fitness)
Nanyang Technological University

Postgraduate Diploma in Physical Education
(Distinction)
Physical Education and Sports Science
Nanyang Technological University

Bachelor of Arts and Social Sciences
(Merit)
Economics
National University of Singapore

Memberships / Affiliations from the United States

TRX Certified trainer (Master trainer development programme)
TRX Course instructor (STC)
American College of Sports Medicine (ACSM)
National Academy of Sports Science (NASM)
American Council on Exercise (ACE)

Nationally recognized coaching certificates/qualifications

Reebok Professional Instructor Alliance

National Coaching Accreditation Practice Level 2 (NCAP Level 2)
American Red Cross Swimming Instructor Level 3
Singapore Sports Council (FIC)

Certifications/Diplomas from Singapore
Singapore Sports Council
Singapore Fitness Instructor’s Association
School of Infantry Specialists
Officer Cadet School, Singapore Armed Forces
SAFTI Military Institute

Cardio Pulmonary Resuscitation (CPR) / First Aid certification
Singapore Red Cross Society
Singapore Life Saving Society (Current)
School of Military Medicine (SAF)

Note*
Currently undergoing postgraduate degree program at Nanyang Technological University (NTU) – Master of Science,  Exercise and Sports Studies (Fitness)
(70% completed <6 Distinctions out of 7 modules as at 1st June 2009>)

Areas of Expertise (Academic and Practice)

All at Postgraduate Level, and each course is between 30 to 60 hours long, not taking research, assignments and projects into consideration.

Originals are available for verification.

Exercise Prescription (Distinction)
Fat/Weight Loss (Distinction)
Exercise, Nutrition & Obesity (Distinction)
Physiology of Exercise, Health and Nutrition (Distinction)
Biomechanics (Distinction)
Applied Sports Psychology Interventions (Distinction)
Research Methodology (Distinction)
Motor Control and Learning (Distinction)
Weight Training (Distinction)

Sports Specific Achievements

Track and Field, Athletics (Distinction)
Fitness & Conditioning (Distinction)
Netball (Distinction)
Tennis (Distinction)
Gymnastics (Distinction)
Soccer (Distinction)
Hockey (Distinction)
Volleyball (Distinction)
Dance (Distinction)
Swimming
Badminton
Basketball

Teaching/Coaching Related

Theory and Practice of Coaching (Distinction)
Effective Teaching of Physical Education (Distinction)
Instructional Strategies & Methods in Physical Education (Distinction)

Physical Fitness Achievements

Shuttle Run: 8.5 secs
Sit and Reach: 62 cm
Standing Broad jump:  282cm
Pull Ups: 27 repetitions in 1 minute
Sit Ups: 71 in 1 minute (Don’t do sit ups!)

2.4km: 8:47 mins
SOC (Standard Obstacle Course, during OCS): 6min 5 secs
10km best: 44:30 mins

Sharm (Hisham Musa)
Food Lover!
Mobile: 91090995
Email: sharm@teamfitnessguru.com
Managing Director, Fitness Guru Private Limited
Fitnessbootcamp.sg & TeamFitnessGuru.com
Read about myteam here

Some of Sharm’s Clients, past and present.

Mr. Murli Madya
Managing Director
of a Singapore based American Bank

Mr. Andrew Tinney (and wife - Cherie Tinney)
Chief Financial Officer – Asia Pacific
of a Singapore based American Bank

Ms Selinna Tsang
Regional Sales Director

Mr Sunil Chavan
Regional Director
Hitachi

Dr. Laurent Simula
Economics A.Professor
National University of Singapore

Dr. Justin Chan
Economics A.Professor
Singapore Management University

Mr. Jan Timmerman (and wife – Jeniffer Timmerman)
General Manager
Semperit AG Holding

Mr. Karl Wood
Director of Human Resources
Carlson Hotels Asia Pacific

Mr. Anand Nadhatur (and wife – Rohini Anand)
CEO
Nadathur Holdings and Investment

A little about my experience in the Fitness Industry

I started giving my first few personal fitness training services first way back in 1993, helping friends and fellow sports mates with their training, diet and nutrition.  I’ve invested hundreds of hours upgrading myself and attending courses & seminars on health/fitness – both here in Singapore and overseas.

In 1996, I started coaching and teaching as a relief Physical Education teacher at a local Junior College with the Ministry of Education.

During National Service, I was commissioned by the then President of the Republic of Singapore as a Lieutenant. Shortly after that, I became the Officer Commanding (OC) for one of the units at SAFI MI. Back then I was also overseeing the physical training programs of the 400+ men under my charge.

Right after I completed my national service obligations, I was approached by one of my friends from Ray Wilson’s California Fitness Centers to join them as a Personal Trainer. So I did. The idea of being part of one of the biggest and most successful fitness centres in Singapore (back then) was just exciting – I wanted to work and help with as many types of clients.

As the demand for my services increased – individuals that were not members of the fitness center also became interested in having me to help them achieve their fitness goals. Majority of them prefer to have their workouts at their own private gyms and homes. Most of these people are expat businessmen from the USA, Germany and Europe and CEOs of companies who have very little time to commute to the fitness centres. But of course I even have locals/heartlanders who were interested to engage me as their trainer. I made a decision and decided to go on my own.

In the National University of Singapore, I was given the responsibility to assist the President of the varsity’s Health and Fitness Club as his right hand man. Being the vice-president was quite a challenging task for me as I had very little time in juggling studies, working as a financial/property consultant and personal training. Things worked out very well though We had a few major events but the one that stood out most, to me, was the annual Muscle and Fitness war, which a well known ‘national’ event in Singapore.

That was 2000.

Time have passed and with the expanded clientele – I now lead a group of 20 personal and fitness trainers doing huge projects such as being the Fitness Partner of the National Healthy Lifestyle Campaign 2009, appearing on Channelnewsasia’s Vanity documentaty and so on. Things are definitely getting more interesting now

Professional experience

1993-Present
Personal Fitness Trainer / Fitness Consultant

2000-2001
Vice President, Health and Fitness Club
(National University of Singapore)

1998-1999
Ray Wilson’s California Fitness Centers
Personal Fitness Trainer

1996-1997
Singapore Armed Forces (National Service)
Officer Commanding

1995-1996
Ministry of Education
Physical Education Teacher (Relief)

CCA Involvement

2000-Present (During Degree Program)
Health and Fitness Club, Vice President
(Sports club, National University of Singapore)

1993-1995 (During A level program)

Health and Fitness Club Executive Committee member
Commerce Faculty Executive Committee Member
Gym and Fitness manager (in charge) for College
Soccer (National Schools)
Track and Field (National Schools – Silver Medalist)
Martial arts: Aikido and Silat

1989-1992 (During O level program)

Soccer (School and State level)
Track and Field (National Silver and Bronze medalists)
Martial arts: Ninja-Do and Silat
Inter Faculty: Badminton, Volleyball, Squash (National Schools)

+Certified True Copies Available Upon Request

I have a Satisfaction Guaranteed Policy – If you’re unsatisfied with your workout for any reason at all, the session will be considered free of charge

Your choice of personal training methods

• Gym Training
• Cardio Training
• Diet & Nutrition
• Fitness Conditioning
• Bootcamp Training

Training Locations

1. Indoor – Your location or at our Fitness Facility @ Ulu Pandan or Gym at Cairnhill CC
2. Outdoor – Your location or any other location

_________________________________________________________________

MASTER TRAINER  – SHARM as your trainer

• Individual one on one workouts
  • $218/session
• Group training (usual $440/session)
  • $288/session

_________________________________________________________________

A PLATINUM TRAINER (with Diploma/Degree in Fitness)

• A team member of Sharm’s team of Professional Trainers (Diploma/Degree/Certificates in Fitness)
• Individual one on one workouts – $158/session
• Partner / Couple / Group workouts-  $248/session

_________________________________________________________________

COMBINATION OF SHARM and A PLATINUM TRAINER

• Have more than one personal trainer to help you attain your fitness goals – different methods of fitness instruction with one exercise prescription that will dynamically change.
• Your trainers: Sharm and A team member of Sharm’s team of Professional Trainers
• (Diploma/Degree/Certificates in Fitness)
• One trainer will be present for each workout
• Individual one on one workouts – $188/session
• Partner / Couple / Group workouts- $268 per session

A GOLD TRAINER (with Certifications in Fitness)

• A team member of Sharm’s team of Professional Trainers (Certificates in Fitness)
• Individual one on one workouts – $98/session
• Partner / Couple / Group workouts-  $158/session

Learn how to choose a personal trainer here

1. How to choose the best Personal Trainers
2. Personal Trainer Certifications

Admin access: Edit this form

Prior to having my own website, I received many emails and calls enquiring me about the type of services I offer. The answer is a simple one – everything and anything under the sun that is related to fitness.

But generally, most of my clients’ goals are to (1) lose weight (for men and women who are overweight) and to (2) be muscular and have a toned body to die for. I specialise in training ‘beginners’ who are more concerned in getting off a fitness program on the right track (proper technique, diet, nutrition).

My goal is to help you achieve the goals that you set, in the shortest time and safest way possible. Effective and efficient training methods are important. When you feel that you are ready to go on your own, I’ve done my work.

So, whatever your fitness goals may be, I’ll be there for you by designing a proper training plan which is tailored to your fitness level and being there to motivate and push you throughout your workouts.

Whether you’re a beginner or a pro in fitness, I’ll be there for you.

My 10 years of experience in the area of fitness have benefited many. I am confident that my knowledge, certifications and experience will be useful to you too. The first consultation is free … there is no obligation to sign up …. so why worry?
Professional Fitness Services

Body Toning
Body Sculpting
Aerobic Training
Anaerobic /VO2max Training
Strength Training
Nutrition Consultation
Stress Management
Weight Management / Weight Loss
Fitness Evaluations
Body Testing
Water Aerobics
Pilates (modified)
Body Combat
Swimming
Flexibility (PNF)
MediBALL
Track Training
Resistance Training
NAPTA Preparation Course
IPPT Preparation Course
Marathon / Triathlon Preparation

Gym workshops for Students
(Sec4 to Tertiary)
Class of 8 persons per session during the school holidays

Personalised Training

Individual Instruction
Two to One (Couple) Training
Group Training
Corporate Training

Existing Clients

University Lecturers
Expatriates
Managers
Teachers
Executives
Teenagers / Students
Undergraduates
Blue collared workers
National Servicemen
Housewives

IDEA Code of Ethics: Personal Fitness Trainers

As a member of IDEA Health & Fitness Association, I will be guided by the best interests of the client and will practice within the scope of my education and knowledge.

I will maintain the education and experience necessary to appropriately train clients; will behave in a positive and constructive manner; and will use truth, fairness and integrity to guide all my professional decisions and relationships.

Ethical Practice Guidelines for Personal Fitness Trainers

1. Always be guided by the best interests of the client.

a. Remember that a personal trainer’s primary responsibility is to the client’s safety, health and welfare; never compromise this responsibility for your own selfinterest, personal advantage or monetary gain.
b. Recommend products or services only if they will benefit the client’s health and well being, not because
they will benefit you financially or occupationally.
c. If recommending products or services will result in financial gain for you or your employer, be aware that disclosure to the client may be appropriate.
d. Base the number of training sessions on the client’s needs, not your financial requirements.

2. Maintain appropriate professional boundaries.

a. Never exploit–sexually, economically or otherwise–a professional relationship with a supervisor, an employee, colleague or a client.
b. Respect the client’s right to privacy. A client’s conversations, behavior, results and–if appropriate–identity hould be kept confidential.
c. Use physical touching appropriately during training essions, as a means of correcting alignment and/or
focusing a client’s concentration on the targeted area. Immediately discontinue the use of touch at a client’s equest or if the client displays signs of discomfort.
d. Focus on the business relationship, not the client’s personal life, except as appropriate.
e. When you are unable to maintain appropriate professional  boundaries or to work within the legitimate
agenda of the training relationship, whether because of our own attitudes and behaviors or those of the client, either terminate the relationship or refer the client to an appropriate professional, such as another trainer, a medical doctor or a mental health specialist.
f. Avoid sexually oriented banter and inappropriate physical contact.

3. Maintain the education and experience necessary to apropriately train clients.

a. Continuously strive to keep abreast of the new developments,
concepts and practices essential to providing the
b. Recognize your limitations in services and techniques,
and engage only in activities that fall within the boundaries
of your professional credentials and competencies.
Refer clients to other professionals for issues that fall
beyond the boundaries of a personal fitness trainer’s
profession or your current competencies.
c. For health screening, fitness assessment, prudent progression
and exercise technique, follow the standards
outlined by professionals in the fields of medicine and
health and fitness.

4. Use truth, fairness and integrity to guide all professional decisions and relationships.

a. In all professional and business relationships, clearly
demonstrate and support honesty, integrity and trustworthiness.
b. Accurately represent your qualifications.
c. In advertising materials, be truthful and fair. When
describing personal training services, be guided by the
primary obligation of helping the client develop informed
judgments, opinions and choices. Avoid ambiguity,
sensationalism, exaggeration and superficiality.
d. Make your contract language clear and understandable.
e. Administer consistent pricing and procedural policies.
f. Never solicit business from another trainer’s client. When
interacting with clients of other trainers, be open and
honest so those clients cannot interpret the interaction as
solicitation of their business.
g. If you work for a business that finds clients and assigns
them to you, recognize that the clients belong to that usiness.

5. Show respect for clients and fellow professionals.

a. Act with integrity in your relationships with colleagues,
facility owners and other health professionals to help
ensure that each client benefits optimally from all professionals.
b. Never discriminate based on race, creed, color, gender,
age, physical handicap or nationality.
c. When disagreements or conflicts occur, focus on behavior,
factual evidence and nonderogatory forms of communication,
not on judgmental statements, hearsay, the
placing of blame or other destructive responses.
d. Present fitness information completely and accurately in
order to help the client make informed decisions.

6. Uphold a professional image through conduct and appearance.

a. Avoid smoking, substance abuse and unhealthy eating abits.
b. Speak and dress in a manner that increases the client’s
comfort level.

Testimonials (signed hard copies available upon request)

Sharm is the best personal trainer I ever had! I have hired many personal trainers, Sharm is a true professional personal trainer that really cares about me and my workouts.
Jennifer Jenner
(CFA, Senior underwriter)

Sharm constantly modifies my routine to keep it interesting and new. Working out used to be a boring. But now I actually look forward to every session. and I would recommend him to anyone.
Tom Greene
(Vice president, asset management)

In three months of working with Sharm, I lost 9 kgs and 6 inches off my waist, while cutting my body fat percentage from 30% to 18%. Having him as my personal trainer is one of the best investments I’ve ever made.
Jack Tay
(Teacher)

When I first met Sharm, I told him that I need a personal trainer to help me attain 10kgs of pure muscle mass within a 2 month period. It’s been 1 and half month and I’m already gained 12kgs!
Nicholas Neo
(Student, NUS)

My previous trainer used to put me on heavy weights workout which made my body too big. When I switched to Sharm as my personal trainer, he asked me about my goals and designed my workouts accordingly. Its been 2 years with him as a trainer and my figure have never looked better. It is toned and proportionate and I’m definitely much happier with him as my personal trainer.
Christine Goh
(Part-time model and Student, NYP)

With over 50 testimonials from satisfied clients, and more than 20 academics/experts endorsements, your search for a personal trainer stops here

1. Look better, improve your physique efficiently and effectively!
2. One-on-one guidance for your fitness program
3. Design a fitness program that corresponds to your fitness objectives
4. Ensure that you are disciplined in your workouts
5. Track your fitness performance
6. Tweaking of fitness program as you progress
7. Fitness assessments and evaluations
8. Keep you company during your workouts at a place of your convenience
9. Help you focus your goals
10. Provides essential motivation
11. Push you to the limit
12. Advice you on your nutrition intake
13. HELP YOU FULFILL YOUR FITNESS OBJECTIVES!

Mens sana in Corpore sano
(ancient athenian) “… a sound mind … in a sound body”

Ladies – Lose that weight, tone up that body of yours!
Men – Tone up with pure muscle mass, get that body you’ve always wanted

When you look good, you’ll elevate your self confidence and esteem,
which in turn relates to better productivity at work and happier lifestyle.

This is the place to indicate your interest in having me or one of my trainers to facilitate your fitness workouts. What would you like to focus on?

1. Losing Weight
2. Gaining and toning Muscle? (Men)
3. Gaining Weight at the right places (Women)
4. Improve Sports Performance
5. Improve general fitness
6. Train for an event (eg: 5/10/22/42km runs)

For information on rates, please click here

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Please visit www.FITNESSBOOTCAMP.sg for more info

While many prefer 1 on 1 training with me, there are those who ask for group training. Look no further. I work with more than 20 Fitness Pros to deliver the first and biggest (more than 1000 clients as at August 2009) Fitness Bootcamps! Training system and structure is prescribed by me and every workout is different. For more info, please visit my Fitness Bootcamp site at www.FitnessBootcamp.sg

What is Get Fit! Fitness Bootcamp?

One hour group workout sessions that are fun and burn lots of calories while enjoying yourself.

Our team of Fitness Experts offers world-class fitness instruction and motivational coaching by Internationally Certified Trainers – packed with challenging, exciting and fun activities designed to help you reach your fitness goals in the shortest time possible. Our results-driven conditioning program are about 60 minutes per session. Fitness Guru’s Fitness Bootcamp provides the intensity of a personal training session with the motivation from a group environment.

What are the the benefits of your programme?

* Reduce Weight (Body Fat)
* Reduce Inches
* Reduce Stress and Tension
* Increase Endurance Level
* Increase Strength
* Increase Agility and Speed
* Increase Self-esteem
* Increase Flexibility and Balance
* Increase Self-Confidence Who can attend? No matter your age, size or fitness level, you can achieve great results. Whether you are a beginner,an avid fitness enthusiast or just tired of the same old routine… our Fitness Bootcamp is the solution!

What kind of workouts will you be enjoying?

Our workouts include cardiovascular, speed and endurance, partner resistance, strength training, stretching exercises, circuit training, running, power walking, improved stretching techniques, giving your mind and body the optimal fitness experience and agility activities. We will stretch your fitness horizons with fitness games, group challenges, wheelbarrow races, kickboxing, medicine ball drills, plyometrics, farkleks obstacle course, guerrilla drills, grass drills, and more than 15 versions of the military standard push-up and CRUNCHES!

Our exercise programs that reduces weight (fat loss), inches and allows people to see quick results.

Where is it conducted?

In an indoor/outdoor environment, utilizing a fun fitness style instruction, coupled with the most progressive, innovative, and creative exercises in fitness, most importantly they’re FUN!

Are your workouts safe?

Your safety is our number one priority. Our trainers are certified internationally, such as from the ACSM and ACE. We work on workouts that have a scientific basis – contraindicative exercises are strictly FORBIDDEN!

Are your main trainers certified?

Our expert team consists of fitness professionals – with international certificates in fitness, and degrees, masters & PhDs in fitness and sports sciences. We are VERY CERTIFIED.

Our Fitness Bootcamp is for all fitness levels – whether you work out daily or haven’t worked out since 10 years ago.

All activities are structured so that you can choose the appropriate intensity for your fitness level. Our workout principles are based on discipline, motivation, and teamwork!

This program is about having FUN, motivation, and seeing REAL results!

What about motivation?

Motivation is a major key to your success. Our course is continuously being developed to keep motivation levels high. No two workouts will ever be the same! Not only is this a mark of a well-designed program, but it also prevents the boredom that many people experience after committing to a long-term fitness regimen. Each person at Fitness Boot Camp starts and finishes together. This bonds individuals into a group, making it easier to stay dedicated to the program.

Please visit www.FITNESSBOOTCAMP.sg for more info

Carbohydrates

There are two types of carbohydrates, SIMPLE and COMPLEX carbohydrates.

Simple carbohydrates, like table sugar, contain little chains of 2 molecules. This type of sugar is easily broken down and absorbed in our bodies because they have only two links to break.

Complex carbohydrates, on the other hand, have more chains and molecules. It takes longer to break it down into useful energy.

Which is better for you?

COMPLEX CARBOHYDRATES, of course. It breaks down more slowly and gives you a long term energy. Besides that, complex carbo is also useful in other ways. For example, vegetables are complex carbohydrate. They contain FIBER. Fiber Slows down the conversion of carbo into blood sugar.

Blood sugar (aka Glucose) is stored in the form of a substance called glycogen and glycogen is a source of energy.

Yoyo-ing effect of Blood Sugar

What?! Blood sugar yo-yoing is caused by the drop in Blood sugar.

Solution?: Manage insulin level.

For example: If we just take a 100% carbo diet in the morning for breakfast, by 10am to 11am you will feel hungry again right? Why? Because you feel a lull in energy. See, all the carbo is converted to glucose almost instantly and this increases your blood sugar to the roof!

Why? Glucose stimulated the production of insulin! So, what happens was Insulin rushed into the bloodstream and transports glucose into storage (liver, muscles and fats). Then the blood sugar in your brain drops. So now that your brain has less sugar, it asks for more food to be consumed. :

We can classify these carbohydrates into two parts :

Good (Stimulate the least insulin) and Not So Good carbohydrates (MOST insulin)

The ‘Good’ carbo are such as : Barley, Oatmeal, Apples, Pears, and Soybeans

Not So Good carbohydrates : Processed grains, corn chips, commercial cereals and raisins

So, what could we do now? SOLUTION : Manage insulin levels by balancing construction of carbo with proteins and fats.

Yoyo-ing effect of Blood Sugar

What?! Blood sugar yo-yoing is caused by the drop in Blood sugar.

Solution?: Manage insulin level.

For example: If we just take a 100% carbo diet in the morning for breakfast, by 10am to 11am you will feel hungry again right? Why? Because you feel a lull in energy. See, all the carbo is converted to glucose almost instantly and this increases your blood sugar to the roof!

Why? Glucose stimulated the production of insulin! So, what happens was Insulin rushed into the bloodstream and transports glucose into storage (liver, muscles and fats). Then the blood sugar in your brain drops. So now that your brain has less sugar, it asks for more food to be consumed. :

We can classify these carbohydrates into two parts :

Good (Stimulate the least insulin) and Not So Good carbohydrates (MOST insulin)

The ‘Good’ carbo are such as : Barley, Oatmeal, Apples, Pears, and Soybeans

Not So Good carbohydrates : Processed grains, corn chips, commercial cereals and raisins

So, what could we do now? SOLUTION : Manage insulin levels by balancing construction of carbo with proteins and fats.

Protein (also known as Amino Acids)

What are they? They are building blocks of life and used to rebuild our body’s tissue. Protein is also essential for the functioning of our nervous system, for growth and production of vital enzymes, antibodies and hormones.

How many components of amino acids are there? 22. 10 of these are called ‘Essential Building Blocks’

Note: Our body is constantly in a state of flux. Every 7 days, we have a completely new skin, the oldest red blood cell is only about 120 days old. Our walls of intestines are completely new after every 3 days.

CLASSIFICATIONS OF PROTEIN

There are two types of protein. The GOOD (Low Fat) and the BAD (High fat).

The GOOD (Low Fat) are such as Chicken breast, salmon, water packed tuna and tofu

The BAD (High fat) are such as Bacon, Beef (most), hotdogs, hard cheese.

ROLES OF PROTEIN

It REGULATES the blood sugar content in your body, helps to metabolise fat and STIMULATE the production of an important hormone : GLUCAGON

Glucagon is a mobilisation hormone, it moves energy out of storage and puts it to work. So this means, you will have less fat stores whenever glucagons moves the energy.

On top of that, GLUCAGON and INSULIN moves in opposite directions. The increase in the production of glucagon (moves fat) will decrease the production of insulin (stores fat).

Insulin stores energy in our tanks and Glucagon helps to empty the tank.

So lets try wrapping things up. If you eat too much carbo, your blood insulin level will be high, your glucagons level will be low. We wont be able to burn much fat if glucagons levels are suppressed.

Yoyo-ing effect of Blood Sugar

What?! Blood sugar yo-yoing is caused by the drop in Blood sugar.

Solution?: Manage insulin level.

For example: If we just take a 100% carbo diet in the morning for breakfast, by 10am to 11am you will feel hungry again right? Why? Because you feel a lull in energy. See, all the carbo is converted to glucose almost instantly and this increases your blood sugar to the roof!

Why? Glucose stimulated the production of insulin! So, what happens was Insulin rushed into the bloodstream and transports glucose into storage (liver, muscles and fats). Then the blood sugar in your brain drops. So now that your brain has less sugar, it asks for more food to be consumed. :

We can classify these carbohydrates into two parts :

Good (Stimulate the least insulin) and Not So Good carbohydrates (MOST insulin)

The ‘Good’ carbo are such as : Barley, Oatmeal, Apples, Pears, and Soybeans

Not So Good carbohydrates : Processed grains, corn chips, commercial cereals and raisins

So, what could we do now? SOLUTION : Manage insulin levels by balancing construction of carbo with proteins and fats.
Fats: Some facts that you may want to know.

Do you know that if you eliminate all the fat in you body, you will be dead in about 6 weeks?

What are the main functions of fats?

Fats cushions the vital organs, and insulates our body. It also stores energy and help utilise certain vitamins.

Fats help the body to produce a hormone called CCK (Nope its not Choa Chu Kang). The CCK sends signal to the brain saying it is full! Fats satisfy hunger longer! Further, fats slows down the conversion of carbohydrates into glucose.

Fats: Energy?

Fats are a very concentrated form of energy, actually. 1 gram of fat gives us 9 calories, while a gram or carbohydrate or protein gives us 4 calories.

Classifications of Fat

We can classify them into three parts: Favourable (High Monounsaturated Fat), Alright in Moderation (Low in saturated fat) and Unfavourable (High in saturated fat).

Favourable (High Monounsaturated Fat): Olive Oil, Canola Oil, Peanut Oil

Alright in Moderation (Low in Saturated fat) : Light Mayo, Sesame Oil, Soybean Oil

Unfavourable (High in Saturated fat) : Butter, Cream, Sour Cream, Cream Cheese