Personal Training Programs
Fix top 9 health threats faced by middle-aged people (above 30),
reverse aging process with a powerful science concept
Here’s the painful truth:
As you become older, you’re virtually guaranteed to experience some form of modern lifestyle-related health problems below unless you take aggressive preemptive steps.
Cardiovascular issues (heart disease and stroke)
Cardiovascular disease can refer to a number of conditions: heart disease, heart failure, stroke, heart attack etc. All can lead to serious, fatal complications if undetected. The American Heart Association states that more than one in three adult men have some form of cardiovascular disease. Risk factors include high blood cholesterol, blood pressure, diabetes, obesity and smoking habits.
Overweight / Obesity
Being overweight isn’t just a disease, but a per-cursor to many other medical conditions mentioned here. Overweight and obesity are defined as higher amount of fat than normal. A body mass index (BMI) over 25 is considered overweight, and over 30 is obese. As we become older, our metabolism drops and we move less, worsening the problem.
On average, one in 4 people in Singapore will be diagnosed with cancer some time in their lives, and about one in four deaths in Singapore are caused by cancer. Some of the cancers that most often affect men are lung, colorectal, prostate, liver etc and women are breast, colorectal, cervical, ovarian, uterius, etc.
If left untreated, diabetes can lead to nerve and kidney damage, heart disease and stroke, and even vision problems (eg blindness). Men with diabetes also face a risk of lower testosterone levels and sexual impotence. This in turn can lead to increased depression or anxiety. Type 2 is the most common type of diabetes. and occurs most often in middle-aged and older people. Causes include overweight, inactivity, age, and other health problems like high blood pressure.
Low testosterone (men)
Testosterone is a sex hormone that plays important roles in the body. In men, it regulates sex drive (libido), bone mass, fat distribution, muscle mass, strength, risk-taking behaviors etc. In short, it is what makes a man a man. Testosterone declines naturally in most men starting around the age of 30 and drops by about 1% a year. It can get even worse due to factors like medications (eg antidepressant drug, statin), chemotherapy, alcohol abuse, lack of exercise, stress, diabetes, overweight, injuries, or a other reasons.
Fatigue syndrome (women)
Many middle-aged women start to develop perpetual tiredness. Usually one would blame it being busy. But it is more than that. Some of the real culprits include underlying problems like perimenopausal hormonal fluctuations, nutrient deficiency (eg iron or b12), cardiovascular disease , sleep issue or thyroid issue.
Depression and suicide
Middle-aged people often suffer mental health conditions that include: Depression, Anxiety and specific phobias, Post-traumatic stress syndrome (PTSD), Suicide attempts, and Eating disorders.
Reduction in Bone Density (women)
When you grow older, you start to lose your bone density mass. Left unchecked, this could lead to a condition called Osteopenia or osteoporosis (aka porous bone and is more serious). This often can cause fractures in the hip, wrist, and spine areas. Women who are past menopause, are at highest risk. Strategies to prevent or reverse this includes healthy diet and weight-bearing exercise by building up the bone density.
One thing leads to another
As you can see, most all of the above-mentioned diseases are interlinked – one can lead to another. And that is very scary. Not taking aggressive preventive, proactive steps or taking the wrong steps to reverse the situation will send you on a downward spiral quickly.
More bad news.
As you it is not enough to suffer from the above physically and emotionally, there is one thing that adds salt to the wound – financial pain. The costs of managing chronic diseases is one of the highest in the world. For later stage cancer treatments cost an individual a whopping $100-200k yearly! The treatments look more scary than the diseases themselves!
And even more bad news..
As you can see from above, the likelihood of having more than one disease is high since they are risk factors for one another, chalking even more bills if you got another disease(s)!
Now you are ‘lucky’ if you had purchased some insurance to help with the massive bills before you had any conditions. Had you not, you aren’t even eligible to purchase any insurance pertaining to a disease like heart disease if you carry any minor conditions like high cholesterol.
Little wonder there’s a saying that “one can die in Singapore but cannot fall sick”!
Now the good news – you can do something about it.
No matter what health issues you might face now, you can take command of your well-being by taking correct preventive and proactive steps today.
All the above diseases are lifestyle related, hence can be prevented and even reversed without medical intervention, if fixed at the early stages.
If you have a chronic condition, a well-designed exercise program can help you manage symptoms and improve your overall health, preventing it from getting worse.
Aerobic exercise like jogging can help improve your heart health and endurance and aid in weight loss.
Flexibility exercises may help you to have optimal range of motion about your joints, so they can function best, and stability exercises may help reduce the risk of falls.
For people with Heart disease. Recent studies have shown that interval training is often tolerated well in people with heart disease, and it can produce significant benefits. For people with high blood pressure, exercise can lower your risk of dying of heart disease and lower the risk of heart disease progressing.
- For people with Diabetes. Regular exercise can help insulin more effectively lower your blood sugar level. Physical activity can also help you control your weight and boost your energy. If you have type 2 diabetes, exercise can lower your risk of dying of heart disease.
Along with fixing diseases, exercise time and time again to be the real fountain of youth.
Exercise doesn’t just make you look younger, it really makes you younger. This is achieve by turning off the aging process in your chromosomes. In order to stay young, you have to keep your cells young. Researchers have found that exercise really keep our DNA healthy and younger.
Telomeres, the caps at the end of our chromosomes that are responsible for aging, get shorter as we get older. Recent studies have shown a link between regular exercise and lengthening of the telemores, which means you can really slow our clocks down and help us live longer.
As we become older, our metabolism slows down, we gain weight and exposed ourselves to issues mentioned above.
The more muscle mass we have, the quicker our bodies burn calories. So by exercising and keeping your body strong, we are better able to maintain a healthy weight and reduce our chances of sickness and disease.
Many studies also show that exercise boosts the size of the hippocampus, the area of the brain that’s responsible for memory and learning. Those who exercise may literally have the brain of a younger person, making it easy for them to continue learning and maintain sharp mental health for years longer than those who are sedentary.
Ok, I get it. Can I just go out and run now, everyday? Or do yoga or pilates? And become really healthy.
Not so simple.
While all exercises are beneficial, not all exercise programs and diets are designed to fix the issues. A badly designed exercise routine (eg those found on YouTube), a poorly executed exercise or wrong diet without a fundamental understanding of your personal medical issue or goal may do more damage.
You may end up in being malnutritious, compromised immunity, damaged your heart, worsening of arthritis (wear and tear), muscle tissues damage, and/or extreme fatigue. It is not unusual to read about people got seriously injured and even, death from doing exercises on their own (after a a simple run or cycle) or following hyped-up programs meant for the young highly fit people.
Understanding your body systems and doing the right exercises is critical to address all the health issues.
Our body have several different systems working together:
Different diseases fall under different systems.
Diabetes is metabolic disease, while cancer is a immunological disease. Heart disease is a cardiovascular disease. Ideally, you should be training all the systems in order to have an all-round protection against all possible diseases. Unfortunately most exercises work on to improve one or two systems. Therefore, you need to commit certain regular weekly time to do different exercises.
Based on above, you need to do different exercise roughly 6 to 7 days a week for at least 2 or 3 hours each time! Seriously?
What if there’s a way to train just 2 or 3 times x 50 – 60mins a week that can address all the systems?
Not only is it possible, but has been practiced by yours truly for more than 40 years, and used by my many many clients for over 25 years. With terrific health-related transformation results within weeks. I’m talking about things like increased testosterone, lowered blood pressure, reduced blood sugar, improved stamina, weight loss, and more, all from doing 2 or 3 weekly exercise sessions and following a personalized diet.
‘Less Training, More Results’ is what I preach and practice. To do that , I utilize a powerful science-backed method called ‘SYNERGY’
Synergy is an interaction or cooperation giving rise to a whole that is greater than the simple sum of its parts.
That is, 1 + 1 = 3 (or more)
In the natural world, synergistic phenomena can be ranging from
physics (for example, the different combinations of quarks that produce protons and neutrons) to
chemistry (eg water is a compound of hydrogen and oxygen)
If used in a business application, synergy means that teamwork will produce an overall better result than if each person within the group were working toward the same goal individually.
Synergy in fitness context: 2 major synergies at work
the synergy between nutrition and exercise
the synergy within exercises
Nutrition and Exercise Synergy
There are many studies on the independent effects of diet and exercise on chronic disease. But new science have proven that exercise and nutrition can work together in preventing and treating diseases, and improving fitness much better due to synergistic effect.
For instance, for weight loss:
just by doing exercise may make you lose 1 kg a month.
just by nutrition program, you can also lose 2 kg a month.
by adopting a combination of diet and exercise, you can lose 5kg a month!
Most exercise program lacked the synergistic effect in them because they work on individual system / muscle group independently.
However, our body is a complex one unit machinery, it doesn’t separate itself into parts so it doesn’t make sense to work them separately. So I have modified exercises to allow us to work on two or more muscles and/or systems, and the end result becomes more powerful than training them alone.
In the examples of yoga, running and weight training, they all worked the different systems independently.
But if you could combine them into one using modification of exercise movements, you could not only achieve all the benefits of three exercises, plus many other added benefits.
But very few people understand this powerful concept because people tend to think in parts rather than ‘system’, which is how synergy works.
In gyms, people often do leg extensions to strengthen the leg muscle, but only ONE pathetic muscle is involved: quadriceps (thigh muscles) while the rest of body are left to idle. This exercise has zero synergistic value and can potentially hurting the knees because of the pivoting force acting at the joints.
Leg extension: trains only one muscle (quadriceps). No synergistic value
A better an exerciser would perform is squat. Squat is a great multi-jointed exercise that involves quadriceps, glutes, hamstrings, core and calves. It has high synergistic value because it trains so many lower body muscles at one goal.
However, 99% of people, including many professional coaches do not teach them correctly. They do not go low enough dept, robbing it’s full benefit of stretching and working the hamstring and glutes.
Squat: strengthens many leg muscles plus the knee joints, and stretches the glutes and hamstring. Good synergistic value.
Taking the synergistic effect to next level: Squat and Push exercise.
Squats are great but the arms are still idling. By combining squat with a upper body pushing exercise, you will involve additional muscles on top of squats. This time, you have added shoulders, triceps and more core involvements. Nearly the whole body is worked now. And because of more muscles used, your cardiovascular system gets to work, achieving a great cardio workout too, not to mention co-ordination benefits as well.
Squat with press: strengthens many leg muscles plus the knee joints and upper body muscles, stretches the glutes and hamstring, , co-ordination and cardio effects. Excellent synergistic value.
The above demonstrated 3 exercises done in equal amount of time but with totally different output.
Theories are great, but do they produce real results?
Below are small sample results from real clients (verifiable) from training with using the approach for a few weeks.
Age Reversing Personal Training Programs
Depending on your current medical status, goals and personal interests, you can choose from one of the three programs below and Coach Paul will personally guide, motivate and train you throughout the program.
The programs are designed to help you improve aesthetics, physical functions and overall health.
This program is intended for individuals without any medical condition and aims to achieve absolute greatness in performance in many areas: physically, mentally, and emotionally.
Lose weight, build strength, muscles & shape up
Protect from all diseases
Be an alpha.
Get a hot bod & into athlete mode
Increase flexibility, power, stamina, speed & agility.
Boost metabolism & testosterone (male)
Manage hormones (female) &
Training Intensity: hard/moderate
This program is intended for individuals with reversible medical conditions (high blood cholesterol / pressure / sugar, low testosterone, osteopenia etc.) and aims to normalize the conditions without the need for medications if possible.
Reverse conditions & prevent diseases
Strengthen bones & muscles.
Lose weight & regain health
Increase flexibility, stamina, speed & agility.
Reduce reliance on drugs
Training Intensity: moderate/low
RebootThis program is intended for individuals with with existing chronic condition (cancer, diabetes, osteoporosis, heart disease, arthritis) and aims to stabilize and prevent a secondary disease
Stabilize & improve condition
Prevent secondary diseases
Strengthen bones & muscles.
Prevent fall & its severity
Regain stamina, mobility, flexibility, balance, coordination & strength.
Regain confidence & feel great
Be 100% independent.
Training Intensity: moderate/low
Who am I and why should you believe me
I am Coach Paul Kuck. I am recognized as a world-renowned expert in the fields of medical fitness, exercise physiology, and holistic wellness, with top credentials from US and UK.
Professional Qualifications. I hold a Master’s Degree in Exercise and Nutrition Science (University of Liverpool) and many certifications including Medical Exercise Specialist (awarded Gold Status), Weight Management Consultant, Sports Nutritionist etc, from the American Council on Exercise (ACE), a highly regarded fitness certifying body in the world.
Medical Personal Trainer. Since 1998, as Founder and Chief Coach of Fitness Tutor (www.fitness-tutor.com), my unique, integrated science-based approach to training has changed the lives of many of my clients. By treating the body as a whole system and finding the root cause of a problem, I have been successful where traditional approaches have consistently failed. I am the pioneer and researcher in the practical application of High-Intensity-Interval-Training (HIIT). I am also a strong advocate and practitioner of ‘less training, more result’.
I am deeply passionate about training the middle-aged group because yours truly belong to this group so I can relate and there are few coaches out there who are keen to train, have emphatic nor skill set to train this higher-risk group.
Speaker/Lecturer. I was a key lecturer and developed materials for Fitness Instructor and other fitness professional courses from Singapore Sports Council and other institutions.
I am often invited to speak at radio shows, public events and corporate talks on topics relating health, fitness, and nutrition.
Author. I am a a prolific author of articles and blog posts, and featured in hundreds of local and international magazines and publications like Men’s Health, HerWorld, LianHe ZaoBao, Fitness business Pro, Straits Times, Sunday Times, etc.
If you are keen to take your health from ZERO to HERO, contact me now.
Contact Us Now
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