ASK ME ANYTHING [HEALTH AND FITNESS EDITION]

[fromisEJel]

Hi. I am sure some of us have something related to fitness and health for our 2025 resolution. So feel free to ask me anything related to it. I will try to answer as best as I can!

 

[kyom ✦ kyom ✦ pom]

If I down 150 whole cakes in a sitting, what would be your recommendation to get through it?

 

[hatmixx]

Give us a healthy but also tasty food option that you prefer

 

[Polaris_Tae]

Answer my latest Google search, oh wise one:

Spoiler: TMI

why don't babies shrivel up and die from their mother's amniotic fluid

People can get ill/die from too much exposure to water, so why doesn't it happen when you're literally surrounded by it.

Don't judge me for my search history

Also, I've been doing weight lifting for three weeks consistently (20kg, 5x5), how much longer until I start seeing results

 

[fromisEJel]

If I down 150 whole cakes in a sitting, what would be your recommendation to get through it?

Girl, if you down 150 cakes in one sitting, the next thing you know is that you will be having tea with Kami Sama up there.

Give us a healthy but also tasty food option that you prefer

I like this question.

I got a few options:

1) Egg with tomatoes. So basically you cut tomatoes into tiny bits. Then cook it with eggs into a tomatoes omelette.

2) Spicy Tuna and rice. Yes, I know that rice is carbs and most peoples consider carbs as evil. But carbs are one of the crucial macronutrient that our body need, and aids in ATP production. ATP is the science term for energy.


Anyway while we are on the topic of carbs. Carbohydrate. Why is it called that? Because Carbs hold water. Each Gram of carbs can hold 3g of water. So while we can lose weight by not eating carbs (Since we are not retaining water in our body) , we are not losing body fats at all. Losing body fats is another matter.


And in nutrition, we call Carbohydrate as CHO.

 

[hatmixx]

Anyway while we are on the topic of carbs. Carbohydrate. Why is it called that? Because Carbs hold water.

i feel so stupid for never noticing this... xD

 

[boo]

Is 1 hr of exercise once a week enough for our health?

 

[Seriously]

What's something people often think is good for them, but isn't?

 

[RussianRoulette]

Are high intensity workouts or lower intensity workouts genuinely better?

I’ve always been someone who’s would go ham on the elliptical or running and stuff (like run to the point where I’m sweating or feeling sore), but I’m being told now that lower intensity stuff (like speed walking on an incline or just doing Pilates) is better for you (or women at least) and you can see better results.

 

[fromisEJel]

Answer my latest Google search, oh wise one:

Spoiler: TMI

why don't babies shrivel up and die from their mother's amniotic fluid

People can get ill/die from too much exposure to water, so why doesn't it happen when you're literally surrounded by it.

Don't judge me for my search history

Also, I've been doing weight lifting for three weeks consistently (20kg, 5x5), how much longer until I start seeing results

1st question, I can't answer you as I do not have that knowledge.

Second question is a bit unclear. It all depends on what you are talking about. Temperature regulation can play a huge part in it if you are talking about being touched by water. If you are talking about drinking water, well we can die or get ill from drinking too much water. Hyponatremia which is the result of sodium being diluted in our body.



Question 3)

Well, this all depends on a certain number of condition too.

1) You won't get to physically see the result in just 3 weeks. It can take a month at least.

2) Don't train at the same sets, same reps, same weight. You need to progressive overload. You can progressive overload by either increasing your sets/reps/Weight every week, or decreasing your rest time. Every three weeks you can deload (Training at a lower intensity). This is to allow your muscle time to recover.

Also what is your main aim? Improve strength? Improve hypertrophy? Improve Power? Because there is a recommended number of sets, reps, and rest time for it. And also the recommended % of 1RM (rep max) you should do for the exercise.

3) Meals. You can't out train a bad diet.

 

[Stannie]

NERD!

Jk How can I gain at least 10lbs in about a month without eating junk food (thing is, I dont and even if i do, i don't gain weight from it agshjsj)

 

[fromisEJel]

i feel so stupid for never noticing this... xD

No worries. I only learn the significance of the name in my nutrition class last year lmao.

Is 1 hr of exercise once a week enough for our health?

I am copy and pasting this answer since I am too lazy to type it out:

All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.

This is the guideline from the American College of Sports Medicine. But to me, as long as you do some form of exercise, it is better than you doing none at all. But of course, try to do your exercise with the correct form.

What's something people often think is good for them, but isn't?

Dieting like your regular K-pop idols do.

Them starving themself and restricting themselves to too few calories can cause issue such as metabolism adaption.


This is a short extract for what I wrote for my nutrition project 6 months ago based on my research and a study on my diet:

"Metabolic adaptation is the body body's survival mechanism to ensure we have enough energy to perform essential functions (Walker, 2022). As a result of metabolic adaptation, Desmond ‘s body weight will remain the same. This plateau occurs because the body adjusts the metabolism to a new basal metabolic rate (Walker, 2022). Therefore, Desmond should have an increase in his food intake to prevent metabolic adaptation and also have the energy to perform at his optimal best, as lack of sufficient energy can also results in fatigue"

Are high intensity workouts or lower intensity workouts genuinely better?

I’ve always been someone who’s would go ham on the elliptical or running and stuff (like run to the point where I’m sweating or feeling sore), but I’m being told now that lower intensity stuff (like speed walking on an incline or just doing Pilates) is better for you (or women at least) and you can see better results.

It honestly depends on your need and your physical conditioning.

For eg: You can't expect someone who have not exercised in years to do high intensity workout. It will kill them, and can cause injuries. And for most elderlies, they can't do high intensity due to their joints.


And for peoples who are overweight, I won't ask them to do jumping exercises. Or else it can cause issue with their joints.

 

[fromisEJel]

NERD!

Jk How can I gain at least 10lbs in about a month without eating junk food (thing is, I dont and even if i do, i don't gain weight from it agshjsj)

Well technically I am the nerd, since Umji's crown got passed on to me. ASDFGH


Well in order to find out that, you need to find out your total daily energy expenditure. And you can find that out by using the harris benedict equation. That will be the amount of calories you need to eat to maintain your current weight. So add 200 to 300 calories to what you calculated using that equation to gain weight healthily. But honestly, it involve a lot of calculation and number, and it is a pain in the ass.

I can show you an eg showing Day 1 of my 3 days meal plan:

Day 1:

Food	KCAL	Carbs	Proteins	Fats
Breakfast
3 Hard Boiled eggs	225.9	1.8g	18.9g	15.9g
1 Cup of fresh milk	152	12g	8g	8g
Total for Breakfast:	377.9	13.8g	26.9g	23.9g
Lunch
1 Serving of White Rice	199.378	44.6g	4.25g	0.442g
1 Serving of 100g steamed Chicken breast	156.4	0g	31g	3.6g
One Cup of Cucumber	17.4	3.1g	0.8g	0.2g
Total for Lunch:	373.178	47.7g	36.05g	4.242g
Pre-Workout Snack
1 tablespoon of Peanut Butter	101.1	3.13g	4.01g	8.06g
1 Serving of XTEND Glacial Grape Zero Sugar BCAA	0	0g	0g	0g
Total for Pre-Workout Snack:	101.1	3.13g	4.01g	8.06g
Post-Workout Snack
1 Serving of Whey Protein Shake	121.5	3g	24g	1.5g
Total for Post-Workout Snack:	121.5	3g	24g	1.5g
Dinner
1 Serving of White Rice	199.378	44.6g	4.25g	0.442g
1 Cup of Broccoli	37.1	6g	2.6g	0.3g
1 Serving of Grilled Chicken	286.5	0g	57g	6.5g
Total for Dinner:	522.978	50.6g	63.85g	7.242
Overall:	1496.656	118.23g	154.81g	44.944g

 

[fromisEJel]

Are high intensity workouts or lower intensity workouts genuinely better?

I’ve always been someone who’s would go ham on the elliptical or running and stuff (like run to the point where I’m sweating or feeling sore), but I’m being told now that lower intensity stuff (like speed walking on an incline or just doing Pilates) is better for you (or women at least) and you can see better results.

To answer more of your question:


Most periodization models:
Begin with higher-volume/lower-intensity workouts
Progress to moderate-volume/moderate-intensity workouts
Conclude with lower-volume/higher-intensity workouts
Progressing intensity too quickly could lead to excessive delayed onset muscle soreness (DOMS) or injury, providing reasons for a new client to quit the exercise program.

Start with a lower intensity and gradually progress.



So regarding periodization:

Periodization typically involves different training cycles, including macrocycles (entire training season), mesocycles (specific training blocks within a season), and microcycles (individual weeks within a mesocycle).


So generally there are loading phase (Progressive overloading), deloading (generally at the end of the cycle).

You do not want to train at full intensity every time or else your body will break down. But you also do not want to train light all the time or else your body will reach plateus. Therefore, you can choose to progressive overload every week or every three weeks.


Honestly there is a lot regarding periodization, and I can't say that I am the true expert in it yet. There are plenty of factors to consider.

 

[boo]

I am copy and pasting this answer since I am too lazy to type it out:

All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.

This is the guideline from the American College of Sports Medicine. But to me, as long as you do some form of exercise, it is better than you doing none at all. But of course, try to do your exercise with the correct form.

yeah i was doing nothing for like 10 years so… I think it’s a good start. not sure if I have time or motivation to increase number of days though

 

[fromisEJel]

yeah i was doing nothing for like 10 years so… I think it’s a good start. not sure if I have time or motivation to increase number of days though

As long as you are exercising, it is good enough for me!

Not everyone have to be a gym freak like me or Kim Jong Kook

 

[boo]

As long as you are exercising, it is good enough for me!

Not everyone have to be a gym freak like me or Kim Jong Kook

but why does KJK keep getting injured? is it from too much exercise?

 

[fromisEJel]

but why does KJK keep getting injured? is it from too much exercise?

While he have a really nice looking body, from what I seem of his videos, he seem to overtrain a lot. Which is a pity because he really have good knowledge of all the exercise and stuffs. Like I am surprised that he even know the scientific name for the various legs muscles like the Semitendinosus ..etc

 

[Stannie]

Well technically I am the nerd, since Umji's crown got passed on to me. ASDFGH


Well in order to find out that, you need to find out your total daily energy expenditure. And you can find that out by using the harris benedict equation. That will be the amount of calories you need to eat to maintain your current weight. So add 200 to 300 calories to what you calculated using that equation to gain weight healthily. But honestly, it involve a lot of calculation and number, and it is a pain in the ass.

I can show you an eg showing Day 1 of my 3 days meal plan:

Day 1:

Food	KCAL	Carbs	Proteins	Fats
Breakfast
3 Hard Boiled eggs	225.9	1.8g	18.9g	15.9g
1 Cup of fresh milk	152	12g	8g	8g
Total for Breakfast:	377.9	13.8g	26.9g	23.9g
Lunch
1 Serving of White Rice	199.378	44.6g	4.25g	0.442g
1 Serving of 100g steamed Chicken breast	156.4	0g	31g	3.6g
One Cup of Cucumber	17.4	3.1g	0.8g	0.2g
Total for Lunch:	373.178	47.7g	36.05g	4.242g
Pre-Workout Snack
1 tablespoon of Peanut Butter	101.1	3.13g	4.01g	8.06g
1 Serving of XTEND Glacial Grape Zero Sugar BCAA	0	0g	0g	0g
Total for Pre-Workout Snack:	101.1	3.13g	4.01g	8.06g
Post-Workout Snack
1 Serving of Whey Protein Shake	121.5	3g	24g	1.5g
Total for Post-Workout Snack:	121.5	3g	24g	1.5g
Dinner
1 Serving of White Rice	199.378	44.6g	4.25g	0.442g
1 Cup of Broccoli	37.1	6g	2.6g	0.3g
1 Serving of Grilled Chicken	286.5	0g	57g	6.5g
Total for Dinner:	522.978	50.6g	63.85g	7.242
Overall:	1496.656	118.23g	154.81g	44.944g

Thanks so much. This is really really helpful

 

[fromisEJel]

Thanks so much. This is really really helpful

Haha but honestly it isn't easy planning it though. My crush who studied Food and nutrition previously and is the top student of our class, was also struggling a bit when it come to meal planning.


And I shouldn't be giving you this bad advice, but what my Sports Science clique and I will always said " Who care, just eat whatever we want"