Change your habits to get that winning edge

Wed, 05/14/2008 10:32 AM  |  Lifestyle

Ade Rai is Indonesia's most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. Every second week, he will be offering professional advice and answering your questions through this column.

Dear Ade,
I am 35 and a recreational badminton player, playing twice weekly with a bunch of colleagues. I am 167 centimeters tall and weigh 74 kilograms. I find myself in a frustrating position: I can't seem to be able to beat this particular friend of mine, as he is just too good a player. Every time I think of a strategy to beat him, he's already got me beat. This has been going on for 6 months now and the defeat is bothering me.

I have come to conclusion that it is not really a strategy or mental edge that he has over me, rather it is my lack of physical conditioning. He says he jogs 10 miles every week, which keeps him fit and in shape for badminton. What do you think I should do to improve my physical conditioning?

I know my question might be better addressed to a badminton coach, but since you have established your own fitness institute, I thought I'd give it a go. Thanks for reading this email. -- D. Lesmana

Mr.Lesmana,

Thank you for your question. You have actually come to the right place with your question. At our institute, we keep updated with research in the areas of nutrition, physical fitness, anti-aging and sports performance.

In fact, we have provided our expertise to the Indonesian Badminton Federation's national coaches for the past two years. I also have a background as a badminton player at the provincial level, before I fell in love with bodybuilding.

And in the middle of Thomas and Uber Cup fever, your question couldn't have come at a better time.

I would agree with you that your friend has an edge in his physical conditioning. Hence, you would surely know there are certain things he does differently to you that keeps him on the winning path. However, I feel there is a more holistic approach to the game than just emulating his 10-mile weekly run, if you want to edge him out the next time around.

The first and easiest thing for you to do is to clean up any bad habits that may have inhibited your physical conditioning. If you smoke, stop immediately. I assume it is among the easiest things for you to do, as the pain of defeat would be a greater burden to bear than the pain of giving up smoking and going cold turkey.

Then, gradually clean up your diet by choosing a better variety of foods than the ones you have been feeding your body. I suggest you take out one bad dietary habit and replace it with a good one every week. By week 10, and before you know it, you would have replaced 10 bad habits with 10 good ones.

Start with something as easy as removing sugar from all your beverages and have them plain instead or use low-calorie sweetener. Then on week two, promise yourself to ditch any fried foods from all your meals and replace them with more vegetables and low-fat proteins.

Here's an example of a good 10-week diet plan that you might want to follow. The order of the plan can be adjusted to your likings and will benefit anyone, not just badminton players. If you wish to design your own 10-week diet plan, be creative and have it your way.

Second, you may want to start some form of resistance training specifically catered to badminton players. You need to build a good muscular foundation in order to give more power, speed and agility to all your strokes and movements. Here's a sample workout program (box right, below) for you to start with; each of the sessions should last no more than 30 minutes.

Ideally you can split this routine by training every other day. If you are foreign to any of the exercises listed above, or have never done resistance-training before, please get an instructor or trainer to show you.

Endurance-wise, just go with the flow of a badminton match. Be sure to have a good warm-up and stretching period before you start your game. Stay hydrated and always check your heart rate; make sure it doesn't go up to more than 5 beats per two-seconds.

Badminton is a game that involves technique, quick reflexes and strategy - these are the areas you can seek expertise elsewhere. Do let me know your progress. I hope my advice will help you earn a victory in near future.

Hi Ade,

Just a quick question about the centenary celebration of the national awakening movement. What do you think of it? And what does it mean to you? Thank you for your answers. --J. Priambudi

Mr.Priambudi,

Thank you for your questions. I think the centenary celebration is a great moment for every Indonesian to think, speak and act more positively. It means a lot to me as an Indonesian and someone who actively promotes a healthy lifestyle through fitness. In fact, this event has inspired the celebration of the 17th anniversary of nation-building through body-building, a movement that I initiated in 1991. I am out of space for now. Thank you for all the kind comments and questions that you have sent. Please keep them coming - I appreciate the love I get from you all.

Have an exercise or diet question? Fire away via ask_aderai@yahoo.com

Week

Bad Habit To Go Out The Window (Stop or minimize consumption of.)

Welcome New Habit! 1 All sugary beverages Have my beverages plain or with low-calorie sweetener 2 All fried foods in my meal More steamed vegetables or fresh salads in every meal 3 All regular varieties of milk, yogurt and cheese Use low/non-fat varieties of milk, yogurt and cheese with equal serving sizes 4 Noodles every other day Noodles once a week 5 Biscuits and potato chips as snacks Non-fat protein shake/bar or muesli with non-fat milk 6 Butter / margarine spread on my white bread Avocado / thin 100% fruit jam on wholegrain bread 7 Use cooking oil when preparing dishes at home Use cooking spray or pour oil on a piece of tissue and gently wipe it on the surface of the pan 8 Order T-bone steak with French fries/mashed potato when eating out Order plain-grilled tenderloin steak with steamed vegetables 9 White rice Brown rice 10 Sweet desserts after each meal Low-calorie syrup / 100% fruit juice with no added sugar

Do each of these exercises at four sets of 15 repetitions; the first two sets with lighter weights for warming-up. Rest one minute between each set. Make sure each repetition is done using proper exercise and breathing techniques, going through the full-range of motions.

Day 1: Lunges, standing calf-raises, leg-extensions, sit-ups

Day 2: Hyperextension, lat pulldown, dumbell biceps curl, abdominal twist with stick

Day 3: Seated dumbell press, triceps pushdown, push-up, bent-over lateral raise, leg-up

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