Is it possible to Train with only 1
hour of sleep?
Is possible to training if you don’t get enough sleep? It is a YES and a NO answer for this question. As a personal trainer I have done so many experiments with my body using foods, drinks and had tried out different type of exercises/training. With all of these experiments I have learnt so many things the good and the bad. This helps me to understand how other people would feel. So that when a client comes to me and starts talking about an experience they’ve had, I would have a better understanding too. It is good to experience a bit of everything.
The
experiment
On last Saturday night I had a big night out with all of my cousins and we all
got together went to a bar and had a few drinks. I drank:
2 glasses of Heineken beer (yuck)
2 glasses of Scotch and Cola
1 glass of Jim Beam and Cola
3 shots of Vodka
I told you I had a few drinks. The last time
I drank like this was a few years back and as a personal trainer I know I’m
suppose stay fit and stay away from alcohol but this was for researching
purposes. So I had the right to drink. After having all the alcohol in my
body I start to feel tipsy and arrogant but I still had self awareness
which is the most important bit so that I could analyse myself. We all had so
much fun, laughter and dance like there’s no tomorrow. After all the fun we
went home around 4am and I went to bed at 5am in the morning.
Getting
out of bed
Got up the next hour which was 6 am in the morning. By only having one hour of
sleep it was so hard to get out of bed. I could still feel and taste the
alcohol in my body and felt dizzy when I stood up. Tip: It’s important to
hydrate before going to bed after a big night of drinking. Otherwise you’d feel
like crap. So the first thing I did was went straight into the fridge and
got a lemon cut it in half squeeze the whole lemon into a 250ml glass of water.
Five minutes later I could feel a change in my body. My tiredness and dizziness
slowly faded away. A single lemon can be a very powerful food to the human
body (it alkalizes the system).
The
breakfast formula for people who needs energy
1 whole lemon squeeze into a 250 glass of water-
5 minutes later have
2 raw carrots, 1 apple
5 minutes later have
250ml of oats with 300ml of water
5 minutes later have
2 tablespoon of Rice protein shake mix with 250ml glass of water
Remember not all of this
works for everyone it depends on their body. I have tried this formula for more
than five times and it had never failed me ever.
The next hour of training day
An hour later around 7am
when I’m on my way to training with some friends I could feel the energy level
just raise up the scale so fast up to 10 out of 10. I was full of adrenaline
and feels like I had 8 hours of sleep. When I got to the training ground, did
some warm up and stretch before the 6km run which was the training for my
marathon in two months time. After the training I felt normal, still full
of adrenaline and look normal thank god for that. Note: living off
adrenaline is not good for your health. There are consequences which I was
about to find out.
What
I ate after training
The first thing I ate when the training was over as I got
dropped off to the main tram station. I quickly stopped at Max Brenner for
my Italian thick chocolate (hhmm...yummm...). By having this I got back all the
sugar and the amino acid my body needs. Ten minutes later I bought a lamb kebab
with tomato, lettuce, mushrooms and garlic sauce. This is the carbohydrate my
body needs but it takes time for the body to break down the nutrients and
transfer into my bloodstream compare to the Italian thick chocolate which is a
liquid so it goes quicker to your bloodstream for repairing those muscles that
I have just used. Believe it or not I still didn’t feel the effect.
When
did I start feeling low in energy?
Exactly at 6pm I could feel the energy level starting to decrease from the scale.
I guess it’s because in the past 36hrs, I’ve only had 1 hour of sleep and
1 hour intense training.
After I lost all my energy levels the effect was:
-Tired
-Moody for no reason
-Foggy brain
-Negative thoughts
-Sleepy-Felt lost
So I took an hour nap. An hour later I got up and
move like a jellyfish. I realise I needed to have consume more healthy food
into my body. I decided to eat steam veggies like broccoli,
cauliflower, brussell sprouts, brown rice and steam fish to get my alkaline
levels up again. Half hour later of consuming these foods for dinner my
energy level went up again. It was incredible how powerful
these alkaline foods can be to your body.
My
Conclusion: is it good to train/workout if you only had 1 hour of sleep?
The answer is NO. If you don’t consume the right food. For example, if you
had too much heavy food like meat for breakfast, fried food for lunch, pizza
for dinner and chocolate bars for snacks. Too much sugars, fats and
complex carbohydrate will make you body work 10-50x harder to break down
those food in the intestines especially if your body needs the energy to keep
you awake for not having a full sleep. Your body is also still repairing from
the activities you did the day before.
YES.
If you consume the right healthy food(low GI) such as fruits, veggies, lemon
because this food release energy slowly to your body for fuel so your body
don’t need to break down the whole food at one go like a chocolate bar. The
training should also be very light or if it is too intense you will feel dizzy
or faint it depends how weak/strong your body is. Remember to always listen to
your body in every scenario and have self awareness. I wouldn’t recommend
it to do this too often. Living on Adrenaline have much worse side affects to
your body. Sadly enough there are many people who live on adrenaline.
Click
on the link to see the consequences for living on adrenaline.
http://www.google.com.au/search?hl=en&q=consequences+of+living+on+adrenaline&meta=&aq=f&oq=
Giovanni
Valeno
Personal
Trainer
Myth 3- Men believe that doing more reps and lifting light weight will tone your body and doing heavy weights will turn you into Arnold Schwarzenegger
First of
all I don’t know who told you that but it is incorrect. Gentlemen, do you think
it is easy to bulk up? If it is then why hundreds of men in the gym everyday
lifting heavy weights and they still look no bigger than the first day they
started. I have seen so many guys lifting light weights and performing more
than 20 repetitions of bicep curl, bench press, seated row, etc. By performing
more than 20 repetitions with lights weights you’re not actually working on
building muscle but you’re focusing on endurance. If you want to get toned or looks very well
define you must first lose your body fat. How?
Combine
your strength and cardio training together. For example, you can do 45 minutes
of strength training and after that you would do 15 minutes intense cardio that
would equal to an hour workout that is the duration you need in your workout
session. By doing a strength and cardio training at the same time it build
muscle, burn fat and calories at once. This is the fastest way to lose your
body fat and building muscle. It has been scientific proven by the University
of Wisconsin-Madison (USA).
So guys trust
my words and let me know how you go. I’d love to hear from you.
Giovanni
Valeno
Personal
Trainer
Why are you starting to feel tired over the age of 28?
Are you over the age of 28
and starting to feel tired for no reason? You probably question yourself why
this is happening to me. STOP those thoughts right there before proceeding even
further. Let me ask you this: what do you have for breakfast, lunch and dinner?
Meat? Meat? Meat?
How often do you exercise? How many hours do
you spend watching TV, go on facebook? Oh…….I can see a smile on
your face. Sounds familiar to you?
To me this sounds like my brother Lino. He turned 28 a few months ago and he starts asking me why he is tired all the time for no reason. When I heard about this I had a big smile on my face. I thought he was been sarcastic to me. He is the biggest party animal, the women love him like crazy and I have never met a person like him before. He is a hard worker, he works Monday to Friday, party Thursday to Sunday and back to work on Monday again. Does this sound like you? He has been doing that for the past 10 years. I don’t remember seen him doing any exercise at all. I think the last time he play any sport or going to the gym was like 5 years ago. I told him why don’t you exercise and eat healthier instead. He started laughing at me and he said “I’m fitter than you and have more energy with the food I’m eating at the moment which is meat, meat and more meat.” That was what he said 5 years ago. And today he is feeling the effect every single day so who’s laughing now? Hahahaha….
I have no time to
exercise
How can you have no time to exercise where we all have an equal
24 hours in a day. You spend 6-8 hours sleeping, 6-8 hours working/studying and
you have 8-10 hours of free time which a lot of things you can do during those
free time. Instead of spending two to three hours on Facebook, cut down extra 45
minutes to do exercise for your own benefit. Remember everything has a cause and
an effect.
You do not need to exercise for more than 60 minutes. You can
exercise for only 30 minutes and increase the intensity level and it will feel
like you have just did an hour work out.
But I don’t have enough
energy to exercise after/from school
OK! I understand about this excuse
and I have heard it so many times. You have just finish from work/school and you
had a bad day because you had a terrible customer complaint or a friend from
school keep BITHCING about how bad she looks today, etc. So what?
There’s still no excuse, if you are tired after work/from school the
first thing you should have is a squeeze lemon juice. One lemon squeeze into a
full glass of water (250ml) and quick stir it. It is an excellent substitute for
coffee after work/from school. After 5-15 minutes
later you will feel the big different. You will start to have more energy to
exercise and do more things.
What should I
eat?
Instead of having bacons, muffins and coffee for breakfast why not
cut down a piece of bacon and a muffin and add a fruit into your breakfast. At
least it is a bit more nutritious. Instead of having a handful of lollies(100%
full of sugar) for snack have a handful of mix nuts and seeds(100% full of
nutrients) like almonds, brazil nuts, chestnuts, pumpkin and sunflower seeds.
These nuts contain the good fat (monounsaturated and polyunsaturated fat), all
the amino acid your body needs, protein for building and repairing your body
tissues and other vitamins. Well….as you can see you just need to choose the
right food you put into your mouth and you will feel the outcome once it is in
your bloodstream. For more information speak to an outstanding
personal trainer like myself or an outstanding vitality coach like John
Tam.
Giovanni Valeno
Personal Trainer
giovannivaleno@gmail.com
Myth 2- Women can build big muscle by lifting light weights
Most women believe that by just lifting or doing some weights with 2-5kg dumbbell they can build big muscles like Ronnie Coleman. The majority of my female friends that I trained are even scared to just touch the dumbbells, can you believe that? Also you cannot build muscle right away after your first session of weight training. You ladies crack me up all the time. First of all you must change your mindset and the correct mindset is by lifting or doing a light weight dumbbells will help you burn those fats around your arms.
If muscles were very easy to build then you wouldn’t see those guys doing bicep curls or wrist curls at the gym 24/7. Those supplements or protein shakes wouldn’t be as popular today if everyone can build muscle easily. Did you know that women can only put on 2-4kg of natural muscle mass without any drugs? The reason is because women don’t have enough testosterone compare to men. This also depends on your genetic some women does have just enough testosterone to build a small size of muscles if you are lucky. The more muscle you have the faster your metabolism, your body burns fat quicker and this can slow down the ageing process.
So ladies, it is OK to do some weights at the gym. A lot of guys prefer women with a bit of lean meat to hold we find it very alluring compare to girls with thin arms like guitar strings. For more information speak to a real personal trainer like myself or a vitality coach like John Tam.
Giovanni Valeno
Personal Trainer
Exercise Myth
Exercise is known as physical activity such as walking, swimming, running, jogging, weight training, dancing and anything that consist of moving the whole body and make you sweat. The benefits of exercising are:
· Increase bone strength
· Increase posture
· Increase your energy level
· Increase your metabolism
· Increase your flexibility
· Improve muscular strength
· Slow ageing process
· Lower your blood pressure
· Make you feel good and look sexier in your clothes
There are so many other benefits but these are the main ones. Today due to the obese epidemic in this country the fitness industry are making millions and millions of dollars by helping people achieve their fitness goals. Right now you can walk into a newsagent and pick any fitness magazines for $12.99 such as Men’s and Women’s health magazines and they will show you “the secret of weight loss, building muscle and the fastest way to get six pack.” Are they telling you the truth? If they are, how come there are more people who are getting fatter and fatter every minute today then compare to the 60’s, 70’s, 80’s where they sold less fitness magazine in the shops. Hahahahahahahha…………….Do you think you can get six pack by performing only abdominal exercise (sit ups, crunches). The fitness magazines will write a simple abdominal exercise like:
Bicycle air crunches:
1st set = 15 reps
2nd set = 15 reps
3rd set = 15 reps
Rest 30-60 seconds at the end of every set
Leg Raises:
1st set = 30 seconds do as many as you can in 30 seconds
2nd set = 30 seconds do as many as you can in 30 seconds
3rd set = 30 seconds do as many as you can in 30 seconds
Rest 30-60 seconds at the end of every set
Reverse crunches:
1st set = 15 reps
2nd set = 15 reps
3rd set = 15 reps
Rest 30-60 seconds at the end of every set
Myth 1- Doing abdominal exercise will get you six pack/ flat stomach
Did you know that doing 20 hardcore crunches only burn 9 calories? So you can do you can perform 100 tiring crunches and only burn 45 calories. I would rather sit in front of my house chew an 8 inch calorie and burn 6 calorie while watching good looking chicks walking pass by.
The truth is you can perform hundreds or thousands of crunches everyday for 10 years straight and you won’t get a six pack or flat stomach. Try it and let me know in 2020. The most important thing to have a flat stomach is watch for the food you put into your mouth. For example if you do can more 500 reps of crunches everyday and you are eating Black Forest cake for breakfast, fish&chips for lucnch, 5 chocolate bars for an afternoon snack and KFC with Greek salad for dinner. You won’t get a six pack no matter how much crunches you do in a day. So get it in your head.
The fastest way to have a flat stomach or six pack is to do 20-60 minutes aerobic exercise every second day without stopping for a break during those minutes. Aerobic exercise is a physical activity that makes your heart pumps so fast that it feels like your getting a heart attack and makes your body sweat like you are in a shower. The term aerobic means “exercises to stimulate breathing and strengthen the heart and lungs.” The fat breaks down when your body moves, your heart is thumping, you’re sweating and your body start using the whole muscles in your body. These are some awesome types of aerobic exercises:
· Running
· Walking
· Jogging
· Sprinting
· Swimming
· Dancing
A great workout for you abdominal muscle is by performing an abdominal exercise after an aerobic exercise. Abdominal muscles are still muscles and they don’t respond to hundreds of repetitions any better than your biceps per chest muscles would. Just as you wouldn’t do more than 15 repetitions in a set of biceps curls, so you shouldn’t do any more than that for your abs.
Did you know that your abdominals are built more for endurance than for quick bursts of power. Their job is to keep your posture straight which means they have to be ready to contract for hours at a time.
However, like all muscles, abdominals have a combination of fast and slow twitch fibers. Fast twitch fibers are the ones that make it possible to generate quick bursts of power and that have the most potential to grow. Fast twitch fibers need time to recover so they can come back bigger and stronger for the next workout.
So ladies and gentlemen, if you want to have a body or abs like Megan Fox or David Beckham throw away those fitness magazines and start talking to a real personal trainer or a health/life coach today to give you more information on health, exercise, nutrition. Remember “you are what you eat” and the fastest way to have a flat stomach is to do aerobic exercise and have a healthy eating plan.
Giovanni Valeno
Personal Trainer
giovannivaleno@gmail.com
Diets and Love
I've decided to try something new. Well, it's an age-old winner, but it's something I haven't really bothered to try before... I'm eating healthy, fresh food and exercising regularly. I know - who would have thought that could work! So, for me it was a messy break up that drove me to the decision to get into shape. After all, there's no better revenge than being the one who walked away looking and feeling fabulous. But seriously, it's about more than just that. I feel like I'm now closer to 30 than 20 and it's time to get my butt into gear and show all the men out there what they're missing. More importantly, all of my friends are in couples, settling down buying houses, getting married and having babies, while I'm just freshly single again. But it's not just about impressing all of the single men I meet, rather it's more about the way I feel when I go out.
Over the past few weeks it's been really difficult getting up in the morning when there's nobody to get up to and no real plans for the day (apart from work!). I think the rejection made me feel like I was no longer beautiful enough to go out into the world. So I've stayed at home instead, cancelling brunches, morning coffees and shopping dates. But it's time to get out there again. It's time to enjoy myself, and to do that I need to look in the mirror and believe that I do feel fabulous. It's time to shed the extra kilos, feel fit enough to keep up with the world around me, and who knows - I might just meet that someone special.
So, one week of healthy eating down. The goal is 10kg before I head to Europe in 3 months. So far so good - 1kg lighter and 2 comments from people saying I look great. So, I guess the question now is, will the combination of feeling good about myself and the compliments from others be enough to stick to it? We'll just have to wait and see!
