Archive for the ‘Fitness planning’ Category

Pop, soft drinks and all?


As of 2013, soft drink companies have developed a reputable image across the globe. The fast food industry have swept the streets of US.  There is almost a McDonalds around every block. With obesity as an ongoing epidemic, are fast food companies to blamed. Or is it our responsibility to take active precautions when making food choices?


While most of us are ‘health cautious,’ we frequently make bad food and drink choices. On a day to day basis, we may have the habit of stepping onto the scale to monitor our weight lose and gain. With our ideal self-image anchored in our vision, many of us take extreme approaches. But the question, are we making avoiding the right food or drinks?


If dieting is difficult, start off by drinking less fizzy and sugary products. Cutting out carbonated beverages can effectively help us shed 5-7% of our weight. In addition, it’s ongoing benefits continue:


It reduces the chance of getting
high blood pressure
High blood sugar
High cholesterol
High water retention
High heart rate


As a result, we would be less/would have less
Difficulty breathing
Migraine headaches
Bloating issues
Upset stomach


Replacement drinks

Everything is difficult in the beginning, so why not try replacing sugary soft-drinks with diet sodas. With less sugar content, it will not trigger or at least reduce the rate of insulin-growth response. In other words, less fat is built with the switch.


Other Effective strategies
Try tapering – half your drink portion by half, tell yourself that drinking half a can of pop is enough! Must you drink a whole can?


Try switching – what about a fruit juice instead? Fresh orang juice may be high in fruit sugar but it is rich in vitamin C, which is essential for our immune system. A bit of sugar is fine, but the most important point to beware of is, what time and type.


Try tea/coffee – research shows that people who drinks 3 cups of coffee a day is less likely going to have heart diseases. Tea is rich in antioxidants, which are an essential component of heart health. With the benefits coming from both, I would probably choose tea than pop (personal opinion).


Try hydrating – especially in hot weather, we have the tendency to attracted to cold drinks like magnets. But my opinion, if we carry a 375ml cold water with us, we will always be hydrated. Thus, we will be less thirsty. Picture something cold, picture a glass of icy water soothing your throat. No harm done!

Richie Li


Your friendly life-coach, personal trainer


FLaming HOT

Storming the streets of Hong Kong with my vest and shorts is undoubtedly a great feeling.  As much as I love to ‘conquer’, running in high intensity is quite a challenge.  35 Degrees today, with my body burning in the sun, all I can think about is soothing my throat with a cold drink.  There is grand selection of drinks in the convenient store.  Now the question is, what do I pick to drink?

Dominate this in the heat!


Water is the ultimate choice.  With our body composing 60 to 70% of water, we should be re-hydrating every 20 minutes when we are exercising.  With your training regime intact, you should always prepare at least a 375ml bottle of water to keep yourself hydrated at all times.

Sweating helps us remove toxins from our lymphatic system, which has a primary role of reinforcing our body’s immune system.  In collaboration, water enhances the process of toxin removal.  This is a perfect integration!

Other Options??

Hypotonic, hypertonic and isotonic are three different types of drinks that fulfill varying needs of the body.  It largely depends on the type of exercise(s) in action.  In essence, the three contains varying levels of potassium, sodium, carbohydrates and minerals.

Isotonic Drinks

Drinks that essentially contain glucose and added vitamins, helping in:

1) Rapid hydration

2) Energy Boost

3) Cramp Prevention

4) Improve stamina

Example: Gatorade, Powerade

Suitable for mid and long distance runners and other team sports


Hypotonic Drinks

Drinks that contain higher concentrations of water helps us:

1) Rapid Re-hydration

2) Refuel our system

3) Replemish minerals and electrolytes

Example: Slanzanger S1

Suitable for medium-high intensity exercises

Hypertonic Drinks

Drinks that contain higher concentrations of carbohydrates/sugar and electrolytes helps us:

1)Refuel muscles (Fast absorption)

2)Reduce cramps

3)Restore minerals and salts

Example: Fruit juice, concentrated juice

If you are endurance athlete, this is a perfect choice due to the time-release nature of fuel

What to avoid

Based on my observation, a number of people go directly for drinks with good taste and sparkling effect upon finishing their work out.  However, it is very important to acknowledge the long term effect of consuming these products as a post work out drink.  Rilifit emphasizes only seeing LONG TERM results and never disregard both the short and long term effects of consumption.



3)Beverages (Latte, Yakult)


Hope this blog posts can help you articulate the difference between different sports drinks.  While most of you are dancers, runners, gym-lovers, be sure to select the right product!


Fitness bank of knowledge and tips

Richie Li

Image courtesy to Globalpackgallery, Alibaba, Cardigans and Couture, Powerade


Strength-Training Myths

Posted: June 20, 2012 in Fitness planning

There is ongoing war between strength myths and established facts in the world of fitness.  Get a good glance at the list


^^”strength training makes me look huge

Gaining muscle is different from gaining strength.  Strength training aims at training 85%+ of your maximal lift and it would not result in massive muscle-gain.  There are a number of advantages associated to strength training that should never be disregarded.  First of, it plays a crucial part in your neurological development, so this must be a component of your workout that should never be neglected.  Incorporate this into your training program up to three times a week.  Trust me, the gains far outweigh the loss.

^^”Only guys strength-train

I strongly disagree.  The benefits of strength training are universal for people of all sex and age, which means that they are applicable to both women and men.  The ones who choose to build strength are the ones who foresee its long-term benefits.  Women and men develop muscles quite differently.  Sometimes it is important look beyond short-term goals and plan for long-term achievements.  However, I am not emphasizing that this component of workout is a must, but that it should be incorporated.

^^”strength training does not help me improve performance in my game

Balance, agility and coordination are three relative aspects of fitness and are often disregarded.  Activation of muscle fibers depends strictly on the recruitment of motor units.  As explained, you are in fact improving neurological adaptation by strength-training (neurological synchronization, adaptation and recruitment patterns).  I strongly believe that improving your motor skills give you rewarding benefits, ultimately giving a nice ‘polish’ to your performance and making you less accident-prone.  Perhaps, this is another reason not to exclude this component.

^^”The exercise I do does not require extreme, powerful lifts, what would be the use? I think I am strong enough

Neurological adaptation, motor control, muscle fiber recruitment and synchronization etc. are areas that can always be improved and together they formulate a person’s general physique. Human adaptation rely on physical conditioning.  With deskilling in effect (reversibility principle), you are more likely to lose muscular strength, endurance , flexibility over time when you stop training.  Strength lost can accelerate up to 80% if untrained.

As for me, strength training is a good way to challenge my anaerobic system.  After all, organisms need stress to transcend, which means that bodily systems need to be trained to build a better physique.  I used to train primarily on muscular endurance, but it is not until I started strength-training training when I realized its potential benefits.  While most people appear tired, exhausted, I survive day to day with joy and anticipation.  Would this be a benefit to strength-training? Try it for yourself to find out.

Bear in mind that the adverse effects of low work capacity (tip – sedentary lifestyle!~).

Richie Li

Image credit – FreeVectorImages


Posted: June 11, 2012 in Fitness planning

Let’s GO..wait WHERE?


Imagine yourself driving behind your steering wheel.  Step on the accelerator and blast off into the sun.  A good feeling eh ;)? But in order to achieve this, you obviously need a vehicle.  On the flip side, ever thought of blasting into the sun with a pair of shoes? I can assure you that the feeling is just as enjoyable.  I may not be runner, but it has definitely been my favorite activity

You are closer to your goal with each step you take and even though you are dying from exhaustion, the drive is still strong because you are well aware that you are closer to the finish line.  Well whether you choose to put on a pair of shoes or storm into your vehicle, setting a fitness goal is similar to setting a destination with your GPS.   Once the location is determined, a vast number of routes are displayed on the screen.  To get to the goal, you are required to steer into the right streets.  GPS as a guidance system is synonymous to a work out plan.  After all, doing random exercises may be less effective compared to a scheduled exercise program when it comes to establishing your fitness goals.  So get smart with the SMART principle:

S – Specificity – what specific parts of the body am I training? This varies depending on your goal.   If I aim to increase aerobic capacity, training purely for strength would be a complete mismatch

M – Measurement – How do I measure what I am training? Heart rate? Intensity? Don’t let this be a guessing game

A – Adaptation – Am I going to handle the exercise I am doing? I would not suggest you to attempt pushing 3 times your body weight in your first training session, even though my mouth would drop open if you are able to do so the first time

R – Realistic – Is your goal realistic? If you are looking to shed 15 pounds of your body weight, that would be impossible and even if it is possible, I urge to stop doing so~

T – Time/Type – what type of exercises are you going to do reach your goal?  Building back strength and doing 100 reps of bench presses is somewhat of a misfit~

The five principles should give you enough of an idea of where you can begin when it comes to writing your own fitness program.  It is important to identify your short-term and long-term goals.  Bear in mind that this system works from unfit beginners to athletes.  Can you tell me your plan for the upcoming week?

-Richie Li


Image credit: homedeliveryflyservice

Credit: Topachievement