Happy 4th of July!

Hey guys

Happy 4th of July! And a happy 230th birthday to USA!

AlejandroQ

Muscle Weighs More Than Fat

Hey guys

A common weightlifting myth is one of the most popular in the world of exercise: “Muscle weighs more than fat.” How ridiculous is that? It’s like the old joke, “Which weighs more, 10 pounds of iron or 10 pounds of feathers?”

Hopefully, by now you realize that the answer to that question is that they actually weigh the same. 10 pounds is 10 pounds no matter what it consists of.

Let’s discuss this in a little more detail. Muscle tissue is a lot more compact and dense than fat. Because of this fact, it actually takes up less space than fat. Makes sense, right? Fat tissue, on the other hand, is very soft and jelly-like so it’s a lot larger than muscle. By that I simply mean it takes up more space than muscle.

Let me give you another example to clarify this concept even more: If you were to take 10 pounds of fat and 10 pounds of muscle and roll each of them into a ball, the ball of fat might be the size of a bowling ball. In comparison, the ball of muscle would be about the size of a baseball.

Let’s take this one step further and use you and your friend in an example: Let’s say you and your friend are both 5' 5" tall and weigh the exactly the same, at 130 pounds. Your friend, as mentioned earlier, doesn’t lift weights or do any kind of strength training. Her dress size is a size 12. You, on the other hand, follow a strength-training program and lift weights 3 times a week. You wear a size 8 dress. If you and your friend were standing side by side, people would surely believe that your friend weighed more than you. But in reality you both weigh exactly the same!

How can that be? It all goes back to what I said earlier. Muscle doesn’t weigh more than fat. They weigh exactly the same! Muscle is more compact than fat, so you, who lifts weights, have more muscle than your friend, which means you, take up less space.

That’s why it’s a bad idea to let the scale be the judge of your weight lifting and fitness progress. You can easily have lost weight but it often won’t show up on the scale. A better indication of progress is how well your clothes fit. If you’re getting smaller, or should we say more compact, you’ll notice that your clothes are getting looser.

So you say, “I’ll lift weights but only light weights with lots of repetitions.” This is another mistake a lot of people make. I’m not saying this is the wrong way to lift weights, but it isn’t the most effective way to go about strength training if you’re looking to lose weight and change your body. So, does this mean you should lift heavier weights and do fewer repetitions? Absolutely!

There’s another statement you need to avoid: “I shouldn’t lift heavy weights because that is only for bodybuilders.” You can and should be lifting heavy weights if you really want to change your body!

Now let’s take a minute to review a few of the main ideas we have covered so far:

• Lifting weights won’t make you “bulk up”. It will make you more toned and leaner.
• Muscle doesn’t weigh more than fat. It’s just more compact and denser, and it actually takes up less space.
• The more muscle mass you have, the more calories you expend, even while you’re resting!

Now you have the straight scoop about why weightlifting will help you look and feel great and be generally healthier. Hopefully I have cleared up any confusion you might have had.

Now you’re ready to hit the weights…

AlejandroQ

What’s Making You Fat?

Hey guys

Here are some factors that contribute to low-income obesity:

• Healthy food costs more
• Low-cost starchy foods are easy to get, store and afford and they are usually more filling than whole grains, fruits and veggies
• Exercise requires time and money — gym membership can be a costly luxury for a person on a budget
• Low-income areas have fewer safe recreation areas and places for organized fitness
• Eating well takes planning
• Working moms may not have the time to come up with healthy meal plans or prepare complex recipes

Although many of the items listed above are beyond our control, I can help you with easy and affordable recipes that you can prepare on your own. By changing your diet, you’ll be able to change your metabolism. That way, you can maintain a regular diet. Eating more food one day and less the next can slow your metabolism down, so keeping regular meal times will help.

If you have any further questions or need help with recipes, give me a call or drop me an email. I’ll be more than glad to help.

Love you guys

AlejandroQ.

For the Tired Traveler

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The travels in Singapore have finally come to an end. What better way then than to stop by Wan Yang Foot Reflexology.

Foot reflexology is a natural health method practiced by the ancient Chinese. Reflex zones (nerve endings) in the feet are massaged or stimulated to normalize the function of the body's internal organs. Each organ or part of the body is represented on the feet.

By applying acupressure – acupuncture without needles – to the feet, the reflexologist is able to improve a body's blood circulation and cleanse it of toxins. It has been reported that foot reflexology has treated a wide range of ailments, from hiccups to heart and liver trouble. The reflexologist is also often able to diagnose minor health troubles and provide useful remedies. If all you suffer from are tired feet, this is one therapy that you definitely should try. You will not be sorry.

Alas, this is the last article from the Far East. Thank you very much for following the travels around this little island country. It is time to head back to the Big Apple.

Thanks again for stopping by.

AlejandroQ.

Some Old, Some New and a Pinch of Modern

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Singapore may be a young nation but it has a little old, a little new and a sprinkling of modern within it's tiny mass.

Opened in 1887, the Raffles Hotel was named after the founder of modern Singapore, Sir Stamford Raffles. Over the years, it has provided rest to visiting celebrities, writers and royalty. Within its neo-Renaissance architecture and grand spaces, walked people such as Charlie Chaplin, Jean Harlow, Elizabeth Taylor and Ava Gardner. It is also the place where the last tiger was killed and the Singapore Sling concocted. Pretty Polly, which starred Trevor Howard and Hayley Mills, was filmed here.

Away from fame and fortune are the various open-air food stalls. These are traditionally where the locals gather for their meals. Cheap eats of flavorful dishes can be had at almost any time of day or night. If you ever come by, you must try the cuisine that includes dishes from the main ethnic groups: Chinese, Malay and Indian. There is also food from most other parts of the world, making this place a definite gastronomical paradise.

Finally, sprinkled around the country are touches of modernness. Everywhere you go, you will see them. In the architecture, in the transit system and even in the accessories carried around by the man on the street.

It's really interesting to see this mixture of periods that is juxtaposed with the various cultural and religious influences — all on one small island.

AlejandroQ.

The Other Football

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In many other parts of the world, there exists another football. Soccer is what they call it here. And now is the biggest event for "soccerphiles", the 2006 FIFA World Cup held in Germany.

In Singapore, soccer is a national sport and favorite past time. It is played in schools from elementary through college. Many adults still play informal matches regularly even years after leaving school. It fosters camaraderie among the locals and is a wonderful way of keeping fit and healthy.

Played outdoors, it requires and builds good cardiovascular endurance. In addition, it develops good coordination between eye and body. With the climate here, a full match can easily leave you dripping with sweat...and feeling very good especially if your team wins.

As the World Cup progresses on, I'm sure you will find more than a few sleepy eyes in your workplace. All the best to all the teams!

AlejandroQ

Fruit Royalty

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Did you know that even in the realm of fruits, they have royalty? In South East Asia, the King and Queen of Fruits are the Durian and Mangosteen respectively.

British naturalist Alfred Russel Wallace described the durian's flavor as "A rich custard highly flavoured with almonds gives the best general idea of it, but there are occasional wafts of flavour that call to mind cream-cheese, onion-sauce, sherry-wine, and other incongruous dishes. Then there is a rich glutinous smoothness in the pulp which nothing else possesses, but which adds to its delicacy." However, most people find the odor simply pungent.

So strong is the smell that many places prohibit even the carrying of the fruit within their facilities as this sign taken from the underground transit system shows. Still, this fruit inspires and has even influenced the local architecture. A good example of this is the Esplanade Arts Center.

While the durian is considered "heaty" – the warming property of the "yang" in yin-yang and the male force – the mangosteen is the "yin" and opposite female force that "cools". Unlike her king, the mangosteen's flesh is white and sweet, as royalty should be.

If you should ever come across these fruity nobility, stop and give them a try. I think you will be wonderfully surprised.

AlejandroQ