Back and Shoulders – Gym

RoutineExerciseSetsRepsComment
A1Close grip lat pulldown312Chest proud and depress shoulders
A2Cable Row312Focus on scapula retraction
BDumbbell pullover312Lats activation
CSeated Row machine310-10-1010 reps RHS, 10 reps LHS, 10 reps both
DShoulder Press310-12
EDumbbell Front Raise32010 reps LHS bringing DB to the centre of body, then 10 reps RHS
F1Dumbbell hanging Lateral Raise32412 on each side
F2Standing Around the world 315 (light weight 1kg-3kgs)Stand tall, grasp DB underhand at waist, lift arms laterally, bring DB together overhead

Physical Activity Levels Lower in Asians

The purpose of this post today is to inform you that your understanding and knowledge of what ever your fitness purpose is, must change!

A minimum of 150 minutes per week of moderate intensity or 75 minutes per week of vigorous activity is recommended in Australia, and just under half of Australians are reaching this at 48%.

What does this look like for Asians?

Now, there’s not enough research in Australia that breaks down physical activity by ethnicity but I came across a Physical Activity Health study done in the UK 2019… And the number of Asians in the UK that are physically active are the lowest among other ethnics at 55% and the highest in inactivity at 31%.

On a larger scale, this has been proven as well. Research done by the World Health Organisation highlights that South-East Asian come second, after America (39%) when it comes to insufficient physical activity among adults (30.5%).

So what are the barriers? Culture.

Exercise has never been a part of my family’s life – let alone, a structured exercise lifestyle? It’s deemed to be irrelevant, undervalued and a very low priority. Instead of suggestions from my parents to “go for a run” or participate in any sport, I did fuck all. There was this study done in Taiwan where 50% of Taiwanese people admitted that they did absolutely no physical activity and only 18.9% of them were currently doing some sort of exercise.

All I knew was: I want to be skinny. If you want to lose weight, don’t eat. Losing weight and exercise? I was just not conditioned to put those two things together.

I used this method for close to a year and was told I had malnutrition. This is the reason why Asians are “fat-skinny” or why we are more likely to develop Type 2 Diabetes and other health risks. Our culture doesn’t inform us with the foundation, so how would we know?

Asian Women Object to Strength Training

This isn’t just specific to Asian women but a lot of my female clients. Many believe lifting weights will make them “buff” and seem “masculine”. I mean sure, if you’re lifting heavy, training hard and eating the right food to have the goal of muscle mass then yes, it’s possible. But it takes years of very hard work to achieve this.

There are three types of body types – Mesomorph, and Endomorph Ecomorph. Those with Mesomorph body types can gain muscle easier than those with Edomorph or Ecomorph body types. The idea is majority of Asian women are Ecomorphs with higher body fat percentage (will explain this in another post). This is why Asian women should embrace strength training in their exercise routine rather than being afraid of it as strength training is proved to elevate your metablism for longer.