Archive for category: NEWS

Fitness is 70% diet and 30% exercise! Let’s eat happily and train effortlessly~

01: Nutrition and Goal Setting

1. Essential Nutrients in Food

• Macronutrients: Protein, carbohydrates, fats

• Micronutrients: Vitamins, minerals

• Others: Dietary fiber, water

2. Calories and Body Fat

Calories fuel our body’s metabolism and daily activities.

• Caloric deficit: Leads to weight loss but also reduces muscle mass, energy, and strength.

• Balanced intake: Helps maintain a healthy physique.

• Caloric surplus: Results in fat gain.

3. Body Fat vs. Muscle

• Body fat percentage determines how “lean” you appear.

• More muscle = higher calorie burning efficiency, reducing fat storage.

• Focusing only on fat loss (without muscle gain) often leads to rebound weight gain.

02: Diet & Training Plan

Here’s a recommended approach for fat loss + muscle toning:

Key Focus Areas:

1. Total calorie intake

2. Macronutrient balance (protein, carbs, fats)

Daily Calorie Calculation:

Formula: (Basal Metabolic Rate × 1.5) × 85%
Example: A 20-year-old woman (165cm, 50kg)

• BMR ≈ 1270 kcal

• Daily intake = 1270 × 1.5 × 0.85 ≈ 1620 kcal

Macronutrient Ratio (Fat Loss Phase):

• Protein: 1.8g per kg body weight

• Carbs: 3.5g per kg body weight

• Fats: 1.2g per kg body weight

Pro Tip: Combine this with 3x weekly cardio and strength training for faster results!

03: Meal Plan & Quick Recipes (10-Min Prep!)

Breakfast: High carbs + moderate protein + healthy fats

Example:

• Oatmeal

• 2 slices whole wheat bread

• 3 boiled egg whites

• Handful of unsalted nuts

Method:

• Cook oats in boiling water.

• Boil eggs (or use an egg cooker).

• Top oatmeal with nuts.

Lunch: Moderate carbs + high protein + some fats

Example:

• Mixed rice (black/brown/white)

• Steamed beef slices

• Steamed enoki mushrooms or bok choy

Method:

• Cook rice blend (1:1:1 ratio) in a rice cooker.

• Steam lean beef for 4 mins.

• Add veggies and drizzle with low-fat sauce.

Dinner: Low carbs + high protein + some fats

Example:

• Tuna-avocado sandwich

• Shrimp & quail egg salad

Method:

• Mash tuna with avocado, stuff into toasted whole wheat bread.

• Boil shrimp & quail eggs, toss with greens and light dressing.

Remember: Eat joyfully, train smartly, and enjoy the journey!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

After humeral shaft fracture, some people have poor follow-up results in healing, mainly due to the lack of proper repair training after surgery.

01 Causes of humeral shaft fracture

Reason 1: Direct Violence

Direct violence mainly refers to the fracture of the humeral shaft caused by violent means, such as violent collisions, strong blows, and even severe compression, which may cause the fracture of the humeral shaft.

Reason 2: Indirect Violence

Indirect violence mainly refers to falling from a high place or falling between pushing and shoving. If the hand, arm, or elbow joint directly touches the ground at this time, under the dual effects of huge impact force and the injured person’s own weight, it can also cause humeral shaft fracture.

Reason 3: Reversing Violence

This reason mostly occurs in athletes, such as throwing shot put or wrestling with others, which require force from the humerus. Once the force is applied incorrectly, it will generate strong twisting force, leading to a fracture of the humeral shaft.

02Complications after humeral shaft fracture

After humeral shaft fracture, in addition to bone fracture being its main result, some complications may also occur. If left untreated or not properly repaired after surgery, the consequences can be severe. Especially in terms of nerve damage, if not repaired properly, it may even have lifelong effects.

03 Postoperative rehabilitation training movements

Action 1: Internal rotation of shoulder joint

This action is a sitting posture, with the upper body standing upright and sitting on a chair. Lift the forearm of the affected arm, keep the upper arm still, and slowly approach it inward until it is one punch away from the chest. Open the palm, relax the muscles, and repeat the exercise. The time is about 16 seconds.

Action 2: External rotation of shoulder joint

This action is a sitting posture, with the upper body standing upright and sitting on a chair. Lift up the forearm of the affected arm, keep the upper arm still, and slowly move the forearm outward. The amplitude does not need to be too large, about 45 degrees. Repeat this action for about 16 seconds.

Action 3: Forward flexion of shoulder joint

This action is a sitting posture, with the upper body upright and sitting on a chair. Extend the arm on the affected side forward, open the palm, slowly raise it, and then slowly lower it. Repeat the action for approximately 16 seconds.

Action 4: Shoulder joint extension backwards

This action is a sitting posture, with the upper body upright and sitting on a chair. Lower the affected arm naturally, open the palm in a relaxed state, and slowly extend it backwards. Repeat the action for approximately 16 seconds.

Action 5: Raise your hand

This action is a sitting posture, with the upper body upright and sitting on a chair. Grasp a wooden stick with both hands, open your arms shoulder width apart, and slowly lift it up. Repeat the action for approximately 16 seconds.

The above actions can all be used as postoperative repair actions. Practice 2-3 times a day. It can strengthen movement control, maintain the range of motion of upper limb joints, and prevent postoperative adhesions.