Small changes, big gains in health

By Kelly Frances

Personal trainers at gyms say small changes in their exercise habits can bring people big gains in health. The following are tips from famous trainer Kim Seong-min at LIG Fitness Company, which has gained fame through televised “Diet Wars,” chic facilities and celebrity clientele.

1. Don’t ‘starve and run’

“Many women literally starve themselves and engage in high volume cardio ― such as running ― in order to lose weight. This is counterproductive,” he said.

“In the beginning, it may seem effective, but the loss is muscle mass. Additionally, the body’s basal metabolic rate slows, setting the stage for further weight gain. This begins a vicious circle; the body will adjust to fewer calories even if food intake remains the same.”

Kim added that women often avoid weight training, believing they’ll develop a masculine physique.

“The fear of manly muscles is unfounded,” he explained. “Unlike men, women lack testosterone, the hormone that stimulates muscle growth. By properly combining weight training with proper nutrition and cardio, anyone is capable of achieving a slim, firm and beautiful body.”

2. ‘Your time’ is the best time: Anytime

According to Kim, no one can conclusively say which time of day is ideal for a person to hit the gym.

“Some experts believe that in the morning, our autonomic nervous system (which controls involuntary bodily functions such as breathing and digestion) is tense, making exercise stressful on the body,” he explained. “Others believe that arousing the sympathetic nervous system (which mobilizes the body during times of stress) through exercise in the evening can cause sleeping difficulty. If you ask me which is the best time to work out, I’d say ‘right now.’”

3. Carbs are not the enemy.

“Carbohydrates are a vital source of fuel for our bodies,” Kim said. “If we lack adequate carbs, we feel weak, experience increased hunger, and later over-eat.”

4. Maximize your morning

Ever wonder why you’re cranky in the morning?

“There’s a 10-hour gap between dinner and breakfast. If we skip breakfast, our blood sugar levels drop, leaving us weak and stressed,” explained Kim. This leads the body to absorb as much as it can, so that when we finally eat, we may binge. We burn enough energy during the day that we needn’t worry about getting fat from breakfast.”

Additionally, Kim advises taking 10 minutes to stretch each morning.

“We burn fat not only during work-outs, but 24 hours afterward,” he explained. “Just by stretching for 10 minutes, we maximize our daily fat burning potential.”

5. Snack wisely

“Eating a healthy snack such as a handful of nuts prior to meals helps us feel full because of the rich fat content, thus discouraging over-eating.”

6. Do your homework

When we diet, the calories burnt must exceed those we consume. According to Kim, keeping a journal is the best way to track calories while ensuring that we are aware of the nutrients we lack.

7. Order of operations matters

Kim concluded by encouraging gym-goers to make the most of exercise time by working the whole body, and conducting activities in a correct order.

“The most effective work out order begins with stretching, followed by muscle training, and ends with aerobic activity,” he said.

Kim Seong-min is a certified member of The Korean Association of Exercise Professionals. He obtained his Master’s in Sports Training from Korean National Sports University.

The writer is a guest columnist from Ontario, Canada, and is currently living in Seoul. She welcomes topic suggestions from readers and can be reached at kellyfrancesm@gmail.com