CONTENTS

CHOOSING THE RIGHT EXERCISE FOR YOU 01

HOW OFTEN SHOULD I WORKOUT? 05

WHAT TO EAT BEFORE & AFTER A WORKOUT 07

TRACKING YOUR PROGRESS 08

PSYCHOLOGICAL BENEFITS OF EXERCISING 12

TIPS FOR STICKING TO A FITNESS PLAN 13

HOW LONG DOES IT TAKE TO BURN IT OFF? 17

NEVER OVERLOOK THE IMPORTANCE OF NUTRITION 18

THE ROLE OF TEA IN OVERALL FITNESS 19

IMPORTANCE OF SETTING GOALS 21

THINTEA FITNESS GUIDE

FITNESS GUIDE
Drinking tea is a great way to help yourself on the path to your ideal weight, but you’ll get there much
faster if you work on your fitness at the same time. Exercise has tremendous benefits for your health
and emotional well-being, so it’s time to seriously consider how you want to go about getting fit. This
guide will help you determine how often you should work out, which exercises will work for you, and how
you can burn more calories even when you’re not exercising. We’ll also debunk some common fitness
myths and take a look at just how much exercise you need to do to burn off certain foods.

CHOOSING THE RIGHT EXERCISE FOR YOU

One of the most important determiners of whether or not you will stick to an exercise regimen is the type
of exercise you choose. If you hate going to the gym, don’t sign up for an expensive membership thinking
it will compel you to go. You might even follow through at first, but you’ll probably end up feeling bitter
and resentful about it over time.

The key is to choose something that you like. It might be tempting to follow the latest trend or do some-
thing that is harder than you’re used to in hopes of getting better results, but this will only lead to burn-
out. Be realistic with yourself.

ARE YOU A SOCIAL BUTTERFLY?

If so, you might find that you thrive in a classroom environment with other
people, so try signing up for an aerobics or yoga class. If that’s not in your
budget, enlist a friend or two to commit to regular walks after work or join
a basketball team or hiking group. Always keep your personality in mind
when deciding what kind of workout you want to do.

ARE YOU MORE OF AN INTROVERT?

If so, the prospect of going to the gym or a fitness class likely strikes you
with fear, and that’s perfectly fine. There are plenty of things you can do on
your own. Taking a walk is a great time to put on your headphones and en-
joy some of your favourite music and ruminate on life. If you prefer not to
have all eyes on you, you can do body weight exercises or fitness videos in
the privacy of your home and never have to see another person! You don’t
have to step outside of your comfort zone to get results from exercise.

THINTEA FITNESS GUIDE 01

 KNOW YOUR LIMITATIONS
When you first set out to get fit, it’s easy to have lofty goals and get
caught up in the excitement of achieving the body of your dreams.
However, you’ll never get there if you hurt yourself along the way.

If you’re relatively sedentary, you need to ease your way into whatever it
is you decide to do before eventually reaching a higher level of output.
Always take into consideration any medical issues you might have. If you
have a bad knee, running is probably out of the question, but swimming might be a good choice for you.
Run any plans past your doctor first to make sure you’re not taking on more than you can handle.

WHAT EXERCISES CAN I DO AT HOME?

If the cost of a gym membership has been holding you back from getting some exercise, you’ll be
pleased to learn that you can do a number of moves right at home without buying any special equip-
ment. The weight of your body can provide all the resistance you need to get a really good workout.

It’s important that you do body weight moves correctly, so the best thing you can do is search for video
clips online. YouTube and many fitness-related sites have clips that are free to view and show profes-
sionals guiding you through each move so you can be sure to do it properly and not injure yourself in the
process.

If you’ve got some spare change and are willing to make a minimal investment, an exercise ball and some
hand weights will open up a whole new world of possibilities. While you can get away with using another
heavy object in lieu of hand weights, such as canned goods, filled plastic bottles, or even books, there
really is no substitute for a good exercise ball. They are not very expensive, and you can work nearly every
part of your body quickly and efficiently with one. Resistance bands are another good option, and you’ll
find a number of good moves online that can help you get maximum benefits from your investment.

THINTEA FITNESS GUIDE 02

HOME EXERCISE EQUIPMENT
Many people are drawn to the idea of working out at home. It means never having to leave the house and
being able to squeeze in a workout even in the narrowest window of opportunity. If you’re willing to make
a small investment, there are a few things you can buy to help you in your quest to be fit.

Stay away from machines that are too complicated to use, and don’t make the mistake of buying all the
same kind of equipment (such as all cardio or all strength). Aim for a good mix of challenging equipment.

• Dumbbells: Get a few sets of weights that will challenge you. Be sure to try them first; don’t just
guess at the amount of weight you need. Dumbbells are better than barbells when you’re starting out
because they will force each side of the body to pull its own eight. You could get a few sets, such as
5, 10 and 12 pound weights, or opt for an adjustable dumbbell kit that has two handles and several
weight plates that can be added on in various increments.

• Stability ball: Sometimes referred to as an exercise ball, fitness ball, or physio ball, this is one type of
equipment that works well for just about everyone. It adds a new level of challenge – and effective-
ness – to basic exercises like push-ups or sit-ups. It can also be used for stretching, strength training,
and even yoga. Be sure to choose the correct sized ball for your height. If you plant to use it as a chair
substitute whilst working, you should be able to sit on it with your knees at a right angle with your
thighs parallel to the ground.

• Resistance bands: You might also see these labelled as therapy bands, exercise bands, or fitness tub-
ing. They are usually made of rubber and they are highly portable, making them great for working out
on the go. They are also dirt cheap. Choose a resistance that you can handle but not one that is too
easy! Choose based on the level you’re currently at, not the one you want to reach. Buying two levels
is a good idea because it gives you the flexibility to make your workout more or less challenging as
needed. In addition, you can use the heavier band for large muscle groups and pull out the lighter one
for your small muscle groups.

• Cardio training equipment: You want to choose something that you can perform smoothly and
continuously to keep an elevated heart rate for 20 minutes or more. This could be something like a
treadmill, elliptical trainer, rowing machine, or stationary bike. This type of equipment can be pricey,
but you could get lucky and find a good second-hand bargain.

• Jump rope: Choose the right length for your height. When you stand on the centre of the cord, the
tips of the handles should reach your underarms. When you jump over it, it should barely brush the
floor under your feet. If it doesn’t touch the floor at all, that means it is too short.

THINTEA FITNESS GUIDE 03

WHAT ARE THE BEST TYPES OF EXERCISE?
Interval training is highly recommended for people who want an efficient workout that burns a lot of cal-
ories without becoming repetitive or boring. This is not something reserved for top athletes; it’s an acces-
sible way to work out that everyone is doing these days and it can be tailored to all fitness levels.

High-intensity interval training (HIIT) sounds complicated, but the premise is simple. It entails alternating
bursts of intense activity into moves of lower to moderate intensity.

SOME OF THE BENEFITS OF INTERVAL TRAINING INCLUDE:

• You’ll lose weight faster: The higher intensity exercise helps you burn more calories, even if they are
only in shorter bursts.
• You’ll burn more fat: All of the extra exertion you put forth in a HIIT workout will kick your body’s re-
pair cycle into overdrive, which results in you burning more fat in the 24 hours after the workout than
you would have after another type of exercise, such as running at a steady pace.
• It doesn’t cost anything: You don’t need special equipment. You can add bursts of extra effort into
any workout, which means you don’t need to buy anything and you can do it anywhere.
• It keeps things from getting dull: It’s hard to get bored when you are constantly changing things up.
• You’ll accomplish more in less time: The higher heart rate used for interval training helps you burn
more fat. A recent study showed that you can make more progress in 15 minutes of interval training
three times per week than by jogging for an hour on a treadmill!

Here are some ways you can incorporate interval training into your fitness routine.
• If you currently take walks or run for exercise: Find ways to add regular bursts of walking or running
at a much brisker pace. For example, every time you pass that red house or another landmark, walk
faster until you reach the corner of the street or the row of mailboxes. This can also apply to running
and jogging.
• Use your watch or music as cues: Walk or run at your normal pace for three minute or the duration
of one song, and then do so at a more intense pace for one minute or the duration of one verse and
chorus of a normal song; continue to alternate this three or four times.

THINTEA FITNESS GUIDE 04

You don’t need to do interval training every day to see results. Aim for three times a week in the begin-
ning, and then adjust if you find you can fit more into your schedule.

HERE IS A SAMPLE WORKOUT YOU CAN COMPLETE IN UNDER HALF AN HOUR:

5 minutes : warm-up

6-minute circuit:
3 minutes : cardio
2 minutes : strength
1 minute : ab work

Repeat circuit three times.

HOW OFTEN SHOULD I WORK OUT?

The biggest question most people have when it comes to exercise is how often they should work out.

The answer won’t be the same for everyone, of course, but a general guideline is that everyone should
aim to exercise for a minimum of 30 minutes three times per week.

Once you start working out regularly, you’ll probably find that it makes you feel so good that you’ll want
to do it more often. You don’t want to do the same thing every day, so mix it up and give your body a
day of rest in between strength training. You can also add ten minutes onto each cardio session if you’re
looking to increase your exercise.

For some people, fitting in a daily workout simply isn’t possible. However, even on the days you can’t
make it to the gym or go for a walk, there are still plenty of ways you can burn some extra calories as you
go about your daily life.

You might even find that it’s kind of fun to find these little ways to burn calories here and there, and it
could well add up to some significant weight loss over time if the habits end up sticking.

Here are a few ideas:

• Instead of merely watching your kids play, join in. Running around and chasing after them is a great
way to burn extra calories while fitting in some quality family time, so put down your smartphone
and get it up and join the fun.
• Keep your house cool. A study in the journal Diabetes found that brown fat in your body burns
calories to stay warm even while you’re just sitting around, so turn the air conditioning up a few
notches and let your body do the hard work!

THINTEA FITNESS GUIDE 05

• If you carry around a water bottle or always keep a glass of water on hand, switch to a smaller bottle
or cup so you’ll have to get up more often to refill it. All these little trips to the fridge, sink, or water
cooler will eventually add up.
• When you bring the groceries or other shopping hauls inside, bring the items in one or two at a time
to increase the number of steps you take to and from the car.
• When you’re faced with the choice between taking the stairs or a lift, always choose the stairs. If
you’re headed somewhere higher than you think you can walk, such as the 42nd floor of a building,
take the steps as far as you can and then catch the lift for the remainder of the way. This also applies
to going downstairs.
• Sitting on a stability ball instead of in a chair can actually burn more than 200 calories throughout
the day!
• Try pacing for a bit. Perhaps you’re stuck at a computer all day for work, but when you’re on a phone
call, get up and pace around while you’re talking. If you need to tell your co-worker something, resist
the temptation to email her and get up and walk to her cubicle instead.
• Wear a pedometer. You can spring for one of those expensive smart bracelets that keeps track of
your every step, but an old-school basic pedometer will also do the trick. These little devices keep
track of how many steps you make each day. Use this information to your advantage by trying to
walk a few more steps each week than you did the week before.

THINTEA FITNESS GUIDE 06

• Any time you walk, try to pick up the pace. A leisurely stroll has its place when you’re catching up
with your grandmother, but when you’re walking at other times, try to walk as though you’re late for
a meeting. Not only will you get there faster, you’ll burn more calories in the process.
• If you can work it into your schedule, try to spend the last five minutes of every hour moving around.
Set a timer in your computer or a reminder in your phone, and when it goes off, get up and move
around for those five minutes, even if all you can do is walk or march in place.
• Watching TV is an extremely sedentary activity, and it’s best to keep it to a minimum. If you can
reduce the time you spend watching TV, you are likely to see some big benefits. Of course, there are
some shows you probably aren’t willing to give up, so try to make it a bit less sedentary by doing
jumping jacks or push-ups during commercial breaks. In addition, you should try to sit up as straight
as possible while watching TV.

WHAT TO EAT BEFORE AND AFTER A WORKOUT

You probably already know how important it is to eat right when you’re trying to lose weight and get in
shape. However, it is also important to make sure you are eating the right foods before and after your
workouts. Your body needs fuel to perform optimally. Think about it… you would fill your car up with fuel
before a big journey, right? Well, your body also needs fuel to sustain itself throughout the workout.

PRE-WORKOUT SNACKS
Before your workout, you need a combination of high-quality carbohydrates and lean protein with some
heart-healthy fats thrown in. The carbs will give your body quick energy, while the protein will help your
blood cells bring oxygen and nutrients to your muscles.

You should try to time your snack for about an hour before the workout. It can be small if you’re doing a
shorter workout, but it should be bigger if you plan to exercise for two hours or more. Just remember not
to stuff yourself, which will slow you down.

Some good ideas include:

• Low fat yoghurt and sliced bananas
• Half of a turkey or chicken sandwich on whole wheat bread
• Steel-cut oats with berries
• Protein smoothie
• Pistachios and blueberries

You should also ensure that you are fully hydrated. Be sure to drink plenty of water throughout the day
and with meals. Around two hours before exercising, try to drink 16 ounces of water.

THINTEA FITNESS GUIDE 07

If you’ll be working out for more than an hour in heat or humidity, you might opt for a sports drink. These
provide sodium and carbs as well as fluids, making them ideal for situations where you’ll be sweating a
lot. Choose a sports drink that has around 15 grams of carbs, 110 milligrams of sodium, and 30 milligrams
of potassium per eight ounces.

POST-WORKOUT SNACKS
After working out, your body needs some protein to help your muscles recover and grow. Look for some-
thing with 10 to 20 grams of protein.

Some good choices include:

• Whey protein shake
• Hard-boiled egg
• Glass of chocolate milk
• Grilled chicken and vegetables
• Peanut butter and banana on brown rice cakes
• Hummus and whole wheat pita

Just remember with your post-workout snack that you don’t want to consume more calories than you
just burned during your workout. Calories can add up quickly when it comes to things like protein bars
and smoothies, so do the math and read the labels if you have any doubts about this.

TRACKING YOUR PROGRESS

When you embark on a fitness routine, you will probably want to track your progress over time. This can
be very motivating, and it can also help you identify things that aren’t working or when you’ve reached a
plateau.

The first thing most people do is weigh themselves. Your weight is indeed a very important measure-
ment, but it shouldn’t be the only thing you keep track of, especially if you are strength training. The scale
might not budge at all, but you could be improving your muscle-to-fat ratio quite a bit, which will boost
your fitness and overall health despite your weight staying the same. If you want to weigh yourself, go
ahead, but it shouldn’t be the only measurement you consider.

Be sure to weigh yourself at the same time each day you get out the scale as your weight will fluctuate
throughout the day. Many people find that weighing themselves first thing in the morning will provide the
most consistency. Your weight can also go up and down from day to day for a number of reasons, so stick
to weighing yourself just once per week on the same day every week to better see the overall patterns.

THINTEA FITNESS GUIDE 08

TAKING YOUR BODY MEASUREMENTS
A lot of people find that they notice improved fitness or weight loss the most when they put on their
regular clothes and find they suddenly fit a bit looser. This is extremely motivating, but it’s not terribly
scientific because clothes can shrink in the wash or get stretched out after repeated use. Therefore, you
might want to take your body measurement – you could well see a loss of inches before the scale moves
much at all. Like weighing yourself, be sure to do it at the same time of day and the same day every week.

Common measurements include:

• Chest : Place the tape under your breasts or pecs and measure around your torso with the tape
parallel to the floor.
• Bust : Place the tape across your nipples and measure around the biggest part of your chest.
• Hips : Place the measuring tape at the widest part of your hips and measure across.
• Waist : Place the tape about half an inch above your belly button or at the narrowest part of your
waist. Exhale, and then take the measurement before your next inhale.

If you’re the organised type, you might want to use the help of a journal or app to keep track of your
measurements. Writing in a journal can be very satisfying, and it gives you the flexibility of adding notes
about your state of mind, mood, or extenuating circumstances (“just got back from cruise”) that might
have affected your progress. Smartphone or tablet apps are also great because they can do all of the
calculations for you and give you the big picture in record time.

THINTEA FITNESS GUIDE 09

HEART RATE AND PULSE MEASUREMENT
If you’ve ever wondered if you are not exerting yourself enough whilst exercising – or if you are actually
exerting yourself TOO much – your heart rate can provide some very important clues.

First, you need to know what your resting heart rate is. This is how many times your heart normally beats
in one minute when you’re at rest. The best time to check this is first thing in the morning before you get
out of bed, ideally after getting a full night of restful sleep.

You can take your pulse rate on the inside of the

wrist on the side closest to your thumb. Use your
first two fingertips and press lightly on your blood
vessels in your wrist. This can also be done by
placing your fingers over the carotid artery to the
side of the windpipe in your neck. You only need to
count the number of pulses for ten seconds; you
can then multiply this by six to find your number
of beats per minute.

For most people, this figure will fall somewhere between 60 and 100 beats per minute, although the
resting heart rate can be as low as 40 for well-trained athletes.

Once you know your resting heart rate, you can use the same process for taking your pulse while you
exercise from time to time. You’ll want this figure to stay somewhere between 50 and 85 per cent of your
maximum heart rate. In general, your maximum heart rate is approximately 220 minus your age. This
means that if you’re 45, your maximum heart rate is 175; your heart should not beat any more than 175
times per minute when you’re working out.

Keep in mind that certain blood pressure medications can throw these measurements off, so talk to your
doctor if this applies to you.

When you first start working out, you should aim for the low range of the target zone – somewhere
around 50 per cent. Then you can gradually build up to the higher end of the range – 85 per cent. Keep
in mind that it might take several months or more until you can reach this point, so don’t overdo it and
keep your expectations realistic.

If you find your heart rate exceeds the maximum, it’s a clear sign you are straining too much and need to
slow down. If it’s too low and you don’t feel like you are overexerted, it might time to start pushing your-
self a little harder.

THINTEA FITNESS GUIDE 10

Keep in mind these are not hard and fast rules, but it is another good tool to have in your arsenal to make
sure that you are exerting yourself at productive (and not dangerous) levels. Another good rule of thumb
is that if you can’t carry on a conversation or sing a song, you might be overdoing it.

Here are some other signs you’re at the right level:

Moderate intensity exercise:
• Feels slightly difficult
• Takes about ten minutes to develop a light sweat
• Your breathing is faster, but you’re not out of breath

Vigorous intensity exercise:

• Feels challenging
• Takes only a few minutes to develop a sweat
• You need to pause for a breath frequently while talking
• Your breathing is rapid and deep

Overexertion
• You are in pain
• You’re short of breath
• You can’t work out as long as you normally do

If you have any sort of heart condition, your doctor’s advice should override anything you read here. Don’t
start any sort of exercise programme until you get it approved by a medical professional.

THINTEA FITNESS GUIDE 11

 PSYCHOLOGICAL BENEFITS OF EXERCISING
Much has been made about the physical benefits of exercise, but did you know that it’s also just as good
for you mentally? If you’re constantly in a bad mood or you’re not sleeping well, you could find that work-
ing out serves as a magical elixir of sorts to help you feel better. Here are just a few of the psychological
benefits of exercising:

• Increased confidence: Exercising regularly can lead to a greater sense of self-satisfaction. This can
come about as a result of the physical changes you make to your body over time or merely the sense
of accomplishment that comes from finishing a set amount of exercise.

• Stress reduction: Working out has actually been shown to reduce your overall stress levels and im-
prove how you cope with situations that are mentally taxing. Exercise can boost the concentration
of norepinephrine, which is a chemical; that moderates your brain’s reaction to stress. Many people
report feeling better after going for a run after a stressful day, for example, but these effects are not
just short-term. It can even help with long-term depression, which also contributes to stress.

• Mood improvements: Exercise has been shown time and time again to give your mood a boost, and
the evidence is not just anecdotal. For example, a recent study involving 8,000 Dutch people aged
16 to 65 found that people who regularly exercise are happier and more satisfied with their lives than
those who do not work out. In fact, the link between exercise and mood is so strong that you could
notice the benefits as soon as five minutes into your workout!

• Better sleep: Working out regularly can help bring about improvements in your sleeping patterns.
Although it might seem counterintuitive, a recent study found that young people who did intense
workouts in the evening actually slept better than those who did not work out or worked out at a
lower intensity. This group also managed to fall asleep faster, sleep more deeply, and wake up fewer
times during the night.

• Prevent cognitive decline: It has been shown that working out, particularly between the ages of 25
and 45, can boost the chemicals in the brain that prevent the degeneration of the hippocampus,
which is responsible for the important tasks of memory and learning.

THINTEA FITNESS GUIDE 12

 TIPS FOR STICKING TO FITNESS PLAN
Once you have a general idea of how you plan to go about getting fit, you’re going to have to stick with it
if you want it to be effective. Even if you’re initially very enthusiastic about it, it’s easy to miss a few work-
outs and then fall out of the habit of exercising. Here are some tips for staying motivated and sticking to
your routine.

• Work out with a friend. You might not be able to – or even want to – have your friend join you every
day for some exercise, but if you make it a regular thing and have someone else holding you account-
able, you’re less likely to quit. For example, commit to taking a walk with your best friend every Sun-
day morning, and recruit your sister for a weekly tennis match on Wednesday evenings. Those are two
guaranteed fitness sessions each week that will also be a fun way to catch up with people you care
about.

• Set smaller goals and reward yourself when you reach them. Even with the best of intentions, you won’t
be winning marathons after just a few weeks of training. Be realistic about what you want to accomplish,
and ease yourself into it slowly. You probably won’t be able to go from doing nothing to working out for
half an hour five days a week, but you could start by committing to two 20-minute workouts a week
and then up the ante once it becomes a habit. As you reach these smaller goals, reward yourself with a
little treat, like a night at the movies, some frozen yoghurt, or that new bracelet you’ve been wanting.

• Try to keep your mindset in the present. You’re not going to be perfect all the time, so don’t beat
yourself up. If you missed a few workout sessions last week or had two pieces of cake at your friend’s
birthday party, leave all that in the past and keep moving forward. Live in the present moment. You
can get back into your routine today regardless of what happened last week.

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OVERCOMING COMMON ROADBLOCKS
TO EXERCISING
Even with the best of intentions, you won’t always be able to follow through with your fitness plan. If
you get off track once in a while, don’t beat yourself up. Just get back on track as soon as possible and
keep up the forward momentum.

However, sometimes ongoing issues creep in that hold you back from achieving your fitness goals on
a regular basis. Here is a look at a few common roadblocks to exercising and how you can overcome
them.

• You don’t have enough time. It seems that people are busier than ever these days, but ask your-
self what exactly you are spending all your time on. If you work 24 hours a day, there might not be
much you can do, but since you’re certainly not always stuck at your desk, there are some surpris-
ing ways you can sneak in some activity. If you’re stuck carting your kids around to after-school
practices, use that time to work out; take a walk around the perimeter of your kids’ school’s athletic
field or jog around the parking lot while they’re taking their dance lessons. How much TV do you
watch each day? Try walking in place or using your resistance bands while watching TV. Another
option is to record your favourite shows and watch them at night whilst fast-forwarding the ads;
the time you save can be used for exercising. You might not find a full hour to devote to working
out consecutively, but you could try to fit in two or three 15-minute intervals of activity at various
downtimes throughout your day.

• It’s too hot/cold/raining outside. If you normally work out outside, you could try shifting your
schedule a bit so you can go for that run or walk first thing in the morning or late in the evening
when temperatures tend to be more moderate on hot days. If that isn’t possible or it’s raining,
it’s time to find ways to work out indoors. A gym membership might not be in everyone’s budget,
and the idea might be downright unappealing if you’re used to long picturesque jogs in the great
outdoors, but you absolutely need to keep going even if the conditions are less than ideal. Turn on
a fan or the air conditioning and get out some exercise videos and keep that heart rate up!

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• You’re too tired. This is one of the easiest roadblocks to overcome because you’ll quickly learn
just how much energy you gain by working out, and then you’ll actually want to do it when you’re
feeling tired or low on energy. To give yourself a boost! Getting your circulation going and releas-
ing those feel-good hormones called endorphins can make you feel a lot less tired. If you’re not a
morning person, schedule your workouts for midday or the evening. If you tend to get more tired as
the day goes on, try to exercise first thing when you wake up. It’s simply a matter of knowing your
personal rhythms and planning your workouts to work with them, not against them.

• You find it boring. If you are actually bored when working out, there is a good chance you’re sim-
ply not doing the right workouts for you. Whilst some people thrive on routine, others quickly get
bored. If that sounds like you, do something different each time you work out. If running bores you
to tears, just don’t do it! Take a bike ride to a different place once a week, go out dancing, or take
up boxing. There is no reason to force yourself to do exercise that isn’t fun for you when there are
so many options to choose from. If you’re bored, it might also be time to start working out with a
friend who will chat your ear off on those long walks or bring along your favourite music to give you
something to focus on while running. If you have to park your treadmill in front of the TV, there’s
nothing wrong with that as long as you get in those all-important workouts!

DEBUNKING SOME COMMON FITNESS MYTHS

Could bad advice or false beliefs be keeping you from reaching your fitness goal? There is a lot of
misinformation floating around about fitness and exercise, and some myths are so prevalent that
people automatically assume they are true. Let’s separate fact from fiction and debunk a few of those
persistent fitness myths that could be preventing you from reaching your true potential.

1. Women will bulk up if they lift weights. A lot of women balk at the idea of lifting weights out of fear
that they will end up looking like a bodybuilder. The truth is that women’s bodies respond differently
to strength training because they have less testosterone and muscle tissue than men do. Women are
therefore naturally less prone to bulking up. Moreover, skipping this essential part of fitness will make
it a lot harder to reach your goals because working your muscles will help you burn more calories even
while you’re at rest.

2. Doing crunches gets rid of belly fat. The idea of spot-reducing is something all of us want to believe.
We all have those troublesome areas, and it’s normal to think we can eradicate them if we work them
hard enough. The stomach is a troublesome area for a lot of people, and a quick search of ab exercis-
es will yield countless results. However, the truth is that you will never be able to see your abdominal
muscles if your overall body fat percentage isn’t low enough – and this requires a LOT more than a
few crunches. It requires a complete dietary overhaul in addition to a strong commitment to improv-
ing your overall fitness level through a combination of strength training and cardio workouts.

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3. If you’re not sweating, you’re not working hard enough. Sweating is your body’s way of cooling itself
down, and you’ve almost certainly found yourself sweating while engaging in a particularly intense
workout. However, you do not have to sweat in order for your exercise to be effective. If you’re taking
a walk on a cool day or doing some light strength training, it is entirely possible for you to burn quite
a few calories without ever breaking a sweat. Think about it: you could sweat simply by sitting in a hot
room… does that mean you’ve burned a lot of calories?

4. No pain, no gain. Exercising until it hurts does not necessarily mean you are getting a better workout.
It is not unusual to feel some degree of soreness a few days after a good workout, but if you’re feeling
pain while exercising, you’re probably doing something wrong or already have an injury. You should
never try to work through the pain. Instead, stop exercising the moment you first feel pain and see if
it goes away. When you start back up again, if the pain returns or worsens, you should see a doctor to
find out what is going on. If you exercise through pain, you could end up doing a lot more harm than
good!

5. More time at the gym is always better. This is simply not true. Your body needs time to recover after
a good workout, so you should skip a day between sessions if you’re a beginner or take at least a day
or two off each week as you become more advanced. If you work out every day, you could end up
hurting yourself or overtraining, which means your muscles won’t rebound and bring about improve-
ments to your body.

6. Yoga burns a lot of calories. Yoga is great for a number of things, including improving your flexibility
and strength, but one thing it does not do is burn a lot of calories. A fifty-minute yoga session will
only burn just under 240 calories, while spinning for the same length of time can burn 500 to 600
calories.

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 HOW LONG DOES IT TAKE TO BURN IT OFF?
THE GOOD NEWS : you can always exercise more to burn off extra calories if you’ve eaten
something bad recently.
THE BAD NEWS : it might end up being a lot more work than you anticipated. How many calories
you burn has to do with your body mass and other factors, but a general estimate
can be an eye-opening way to put things into perspective.

The next time you’re thinking of reaching for an unhealthy snack, consider how long and
hard you’ll have to work to burn it off and ask yourself if it’s truly worth it:
• Double cheeseburger: 5.6-mile hike
• 590ml bottle of Coca-Cola: 50 minutes running
• Chicken salad sandwich: 1 hour 3 minutes swimming
• Homemade spaghetti Bolognese: 2 hours 39 minutes walking the dog
• Chicken tikka masala with white rice: 2 hours 10 minutes gardening
• Doner kebab: 3 hours 24 minutes walking the dog
• Strawberry frosted donut: 48-minute brisk walk
• 15 plain potato chips: 12 minutes jumping rope
• 1 slice pepperoni pizza: 30-minute bike ride
• 6 ounces red wine: 35-minute walk

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NEVER OVERLOOK
THE IMPORTANCE OF NUTRITION

Even the best fitness plan in the world is not going to make up for a poor diet. Some people think they
can eat whatever they want and then work it off in the gym later, and this simply is not the case. Exer-
cising is always better than leading a sedentary lifestyle, but experts say that around 80 per cent of your
physique is actually determined by your diet rather than the food you eat.

You don’t have to get a degree in nutrition to crack the mystery of eating well. We’ve laid out all of the
basics in our diet plan, but the most important change you can make right now is to eliminate pro-
cessed foods from your diet and stop drinking sugary beverages. This alone can bring about significant
improvements.

Then you can try gradually increasing your intake of fruits and vegetables. The fibre they contain will
help you feel full, and you’ll find yourself less hungry for unhealthy snacks that always seem to leave you
wanting more. In addition, consuming an array of minerals and vitamins will keep your body performing
optimally so you can get the most from your workouts.

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THINTEA FITNESS GUIDE 19
You might associate ThinTea with diet because it’s something you consume, but
it also plays a key role in your fitness. How? Let’s take a look at how each tea can
benefit your fitness goals.

DETOX BLEND
Our Detox Blend can help give your body a clean slate to work from by re-
ducing inflammation and harmonising your nervous and immune systems.
Having every part of your body in prime condition is the best way to ensure
that everything you do afterward will have a maximum effect.

FAT BURN BLEND

Our Fat Burn blend actually boosts your metabolism and keeps your blood
sugar from spiking, which ensures you have a steady stream of energy
throughout the day. For example, the organic cinnamon it contains re-
quires extra energy to metabolise, helping your burn fat quicker, while the
ginger root it contains is also known for revving up your metabolism.

Even on the days you choose not to make the most of this energy and use it to exercise, your body will
still burn more calories throughout the day as a result of the metabolism boost.

OUR OTHER TEAS

CLARITEA
Our ClariTea can help sharpen your focus and bring you out of a rut when
you’re having trouble finding the motivation to exercise. If you haven’t
been getting a good night’s sleep, you’ll have trouble finding the energy
for a workout.

SLEEPY SLUMBER TEA

Our Sleepy Slumber Tea is the perfect solution. Drinking it half an
hour before bedtime can help you get a deeper and more restful
sleep so you wake up feeling refreshed and ready to tackle the day.

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 STRESS LESS TEA
Our Stress Less Tea can help take the edge off of stress, which
can also stand in your way of truly enjoying a good workout.
It contains St. John’s Wort, which is also a great way to relieve
muscle pain.

LAST BUT NOT LEAST…

THE IMPORTANCE OF SETTING GOALS
If you want to ensure success in your fitness plan, you need to set yourself some clearly defined goals.
Simply saying you want to get into shape is not specific enough to be actionable. The best thing you can
do for yourself is to commit to a clear goal, such as running for 90 minutes a week and strength training
for 90 minutes a week, or dropping a dress size by summer.

A goal will propel you forward and fuel your ambi-

tion, and studies show that those who have some-
thing specific to strive for are more likely to achieve
it than those who set more abstract goals.

Once you set your goal, write it down. If it’s a big

one, break it down into milestones so that you can
get that all-important motivation that comes from
reaching smaller goals along the way.

Some people find it more effective to share their

goals with a friend or family member who can hold
them accountable. A little friendly rivalry is also a
good motivator, so perhaps you can start a con-
test with a co-worker to see who can lose the most
weight after three months.

Once you have a clear idea of what you want, you’ll

also need a very clear plan for getting there. The
important thing to remember here is to be reason-
able and to start off slowly to break yourself into
the new routine. Write down your fitness plan, and
don’t be afraid to get help reaching it, whether you
use an app in your phone to remind you or ask your
spouse to get on your case when you’re feeling lazy.

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Next, read over your plan and vow to stick to it no matter what. Every day, you’ll be faced with decisions
that could wreak havoc on your goal, so think of everything you do in terms of success or failure. “I could
skip my walk tonight and move further away from my goal, or I could go for a walk tonight and move
closer to fitting into a bikini this summer.”

Gauge your progress every few weeks, and make adjustments if you’re not progressing enough or if you
feel overworked and overwhelmed. There might be a bit of trial and error, but once you hit your stride,
you’ll be well on your way to meeting all of your goals!

Copyright © Thintea 2015

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