Knowledge Transfer
Updated 3/1/2020
In this page I will document some knowledge transfer provided during my boot camp experience last year and during my weight loss surgery experience in 2020.
The reduction of visceral fat is more important than the overall loose of "weight / pounds" as seen on a weight scale, visceral fat is the fat that surrounds the abdominal organs and is the most dangerous and leading factor to heart disease and weight related health issues. The focus of the boot camp is to target visceral fat and start to build lean muscle mass in other areas of the body.
Pre-workout warm ups are essential to get the body into a mindset for physical activity. It also prevents cramps, strains and other muscular issues that would restrict movement and inhibit physical activity.
To build lean muscle mass, weight training must be done in intervals to allow the muscle groups to heal, minimum 2 days before repeating the exercise of a muscle group, a single targeted muscle group each training session with cardio and stretching before and after weight training.
Example:
Any cardio and / or weight training exercise should be stopped immediately when discomfort / pain is felt.
For my specific condition, extremely high blood pressure, besides reduction in weight and body fat, sodium intake needs to be monitored and very limited. Items that were once considered "healthy" for weight loss such as low-carb protein drinks or meal replacement drinks are loaded with sodium so I need to be more aware of what I consume and start reading the nutritional information labels.
The majority of pre-packaged low-carb protein drinks are loaded with sodium, average sodium content is around 10% of the daily recommended allowance in a single drink, I need to stay well under the daily recommended allowance.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt
Intermittent fasting is more effective when there is increased muscle mass, for partial intermittent fasting food intake should stop at 6:00 pm in the evenings followed by a normal breakfast in the AM providing a minimum of 12 hours between meals.
Stretching before any exercise, even something as simple as walking is important for larger people, I locked up my right hip on Day 4 after only walking 4 blocks, the pain was intense, I need to do calf and upper leg stretches before any AM/PM walk.
Do not drink "Cold Water" before or after a workout, only room temperature water when needed, seems drinking cold water before or after an exercise can cause muscle cramps?
There has been plenty of discussions already during life coaching sessions on what I can do after the boot camp to continue the weight loss. The key is to stay active, join a gym and continue the work out routine.
Being active in a weight loss support group and/or weight loss surgery (WLS) support groups is highly suggested. For WLS I recommend: https://www.bariatricpal.com/
In this page I will document some knowledge transfer provided during my boot camp experience last year and during my weight loss surgery experience in 2020.
The reduction of visceral fat is more important than the overall loose of "weight / pounds" as seen on a weight scale, visceral fat is the fat that surrounds the abdominal organs and is the most dangerous and leading factor to heart disease and weight related health issues. The focus of the boot camp is to target visceral fat and start to build lean muscle mass in other areas of the body.
Pre-workout warm ups are essential to get the body into a mindset for physical activity. It also prevents cramps, strains and other muscular issues that would restrict movement and inhibit physical activity.
To build lean muscle mass, weight training must be done in intervals to allow the muscle groups to heal, minimum 2 days before repeating the exercise of a muscle group, a single targeted muscle group each training session with cardio and stretching before and after weight training.
Example:
- Monday - Upper Body / Chest
- Tuesday - Legs \ Lower Body
- Wednesday - Cardio
- Thursday - Arms \ Core
Any cardio and / or weight training exercise should be stopped immediately when discomfort / pain is felt.
For my specific condition, extremely high blood pressure, besides reduction in weight and body fat, sodium intake needs to be monitored and very limited. Items that were once considered "healthy" for weight loss such as low-carb protein drinks or meal replacement drinks are loaded with sodium so I need to be more aware of what I consume and start reading the nutritional information labels.
The majority of pre-packaged low-carb protein drinks are loaded with sodium, average sodium content is around 10% of the daily recommended allowance in a single drink, I need to stay well under the daily recommended allowance.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt
Intermittent fasting is more effective when there is increased muscle mass, for partial intermittent fasting food intake should stop at 6:00 pm in the evenings followed by a normal breakfast in the AM providing a minimum of 12 hours between meals.
Stretching before any exercise, even something as simple as walking is important for larger people, I locked up my right hip on Day 4 after only walking 4 blocks, the pain was intense, I need to do calf and upper leg stretches before any AM/PM walk.
Do not drink "Cold Water" before or after a workout, only room temperature water when needed, seems drinking cold water before or after an exercise can cause muscle cramps?
There has been plenty of discussions already during life coaching sessions on what I can do after the boot camp to continue the weight loss. The key is to stay active, join a gym and continue the work out routine.
Being active in a weight loss support group and/or weight loss surgery (WLS) support groups is highly suggested. For WLS I recommend: https://www.bariatricpal.com/
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