ipoh-horfun
Well-Known Member
Re: Fitness
OT OT ... u all v pervert leh
OT OT ... u all v pervert leh
Fitness
- Thread starter ipoh-horfun
- Start date
ipoh-horfun
Well-Known Member
Re: Fitness
Thanks for invite.... i cant run i cant dribble, i cant tackle? how i can contribute?
Terry;678798 said:
Thanks for invite.... i cant run i cant dribble, i cant tackle? how i can contribute?
OptimusWKY
Well-Known Member
Re: Fitness
There you go.. Flat flat tummy..
There you go.. Flat flat tummy..
spkentchai
Well-Known Member
Re: Fitness
Haven totally gone yet......lost 5kg liao.....this sunday going for Safra 10km run.....ipoh-horfun;678780 said:
Dinosaur hunter
Well-Known Member
Re: Fitness
eeehhhh ... I suggested swimming because you mentioned no jogging and I was thinking jogging could be too intensive for you. I leftout something which is the most important ..... determination!
Maybe you could start off with brisk walk for 30 mins (alternate days) for 2 weeks. From there upgrade to slow jog for 2km. You could alternate jogging with swimming or whatever sports you like. As long as you sweat and can get your heart to pump fast is good exercise.
Do find a buddy who can accompany you to do those exercise. The moltivation factor is a plus. Maybe can ask your FB to go jogging with you and at the end of the route go for a quickie.
A word of caution: If you are above 35 years old, do get a doctor to check on you before you embark on an intensive exercise program. If you are unwell do not force yourself. Of course you must not lie to yourself (keng like soldiers during BMT).
ipoh-horfun;678758 said:
eeehhhh ... I suggested swimming because you mentioned no jogging and I was thinking jogging could be too intensive for you. I leftout something which is the most important ..... determination!
Maybe you could start off with brisk walk for 30 mins (alternate days) for 2 weeks. From there upgrade to slow jog for 2km. You could alternate jogging with swimming or whatever sports you like. As long as you sweat and can get your heart to pump fast is good exercise.
Do find a buddy who can accompany you to do those exercise. The moltivation factor is a plus. Maybe can ask your FB to go jogging with you and at the end of the route go for a quickie.
A word of caution: If you are above 35 years old, do get a doctor to check on you before you embark on an intensive exercise program. If you are unwell do not force yourself. Of course you must not lie to yourself (keng like soldiers during BMT).
spkentchai
Well-Known Member
Re: Fitness
Good idea....lol....:chinese:
Dinosaur hunter;678814 said:eeehhhh ... I suggested swimming because you mentioned no jogging and I was thinking jogging could be too intensive for you. I leftout something which is the most important ..... determination!
Maybe you could start off with brisk walk for 30 mins (alternate days) for 2 weeks. From there upgrade to slow jog for 2km. You could alternate jogging with swimming or whatever sports you like. As long as you sweat and can get your heart to pump fast is good exercise.
Do find a buddy who can accompany you to do those exercise. The moltivation factor is a plus. Maybe can ask your FB to go jogging with you and at the end of the route go for a quickie.
A word of caution: If you are above 35 years old, do get a doctor to check on you before you embark on an intensive exercise program. If you are unwell do not force yourself. Of course you must not lie to yourself (keng like soldiers during BMT).
Good idea....lol....:chinese:
ipoh-horfun
Well-Known Member
Re: Fitness
FB = Facebook? Hey Dino are u one of those Mr Fit in gym "wanna see something nice?" ***low tone.
Dinosaur hunter;678814 said:eeehhhh ... I suggested swimming because you mentioned no jogging and I was thinking jogging could be too intensive for you. I leftout something which is the most important ..... determination!
Maybe you could start off with brisk walk for 30 mins (alternate days) for 2 weeks. From there upgrade to slow jog for 2km. You could alternate jogging with swimming or whatever sports you like. As long as you sweat and can get your heart to pump fast is good exercise.
Do find a buddy who can accompany you to do those exercise. The moltivation factor is a plus. Maybe can ask your FB to go jogging with you and at the end of the route go for a quickie.
A word of caution: If you are above 35 years old, do get a doctor to check on you before you embark on an intensive exercise program. If you are unwell do not force yourself. Of course you must not lie to yourself (keng like soldiers during BMT).
FB = Facebook? Hey Dino are u one of those Mr Fit in gym "wanna see something nice?" ***low tone.
Dinosaur hunter
Well-Known Member
Re: Fitness
FB=Fark Buddy.
I'm not a gym guy. Used to be very fit. As age catches up, my "tire" around my tummy is getting bigger year after year. Had been busy with work and family (excuses
)
My wife always laugh at me saying my "tire" will soon match the 19" on my ride.
Had decided to start my hell training after looking at the old photos taken during NS days. I'm still looking for an FB to accompany me during workout (&makeout).
ipoh-horfun;678841 said:
FB=Fark Buddy.
I'm not a gym guy. Used to be very fit. As age catches up, my "tire" around my tummy is getting bigger year after year. Had been busy with work and family (excuses) My wife always laugh at me saying my "tire" will soon match the 19" on my ride.
Had decided to start my hell training after looking at the old photos taken during NS days. I'm still looking for an FB to accompany me during workout (&makeout).
Re: Fitness
If u 1 a serious answer, read on.
Previously, i run 3 times a wk also don't lose weight.
Now, i used a multiprone approach.
1. If u have iphone, download myfitnesspal. Use it to calculate ur daily calories consumption based on your final target weight. Whatever u eat or munch, record it. Make sure u don't exceed the daily quota. If u exercise, u will gain credit.
2. Buy body composition weight. Measure ur weight everyday & record it in myfitnesspal. Use it to record water loss, fat loss & etc.
3. Join gym & sign up for personal trainer to gain muscle mass. That would increase metabolism rate in ur body.
4. Maintain 3 times cardio exercise at least 1 hr each session.
When i 1st start with myfitnesspal, my weight is 76kg in late May. Today, my weight is 71.8kg.
If u 1 a serious answer, read on.
Previously, i run 3 times a wk also don't lose weight.
Now, i used a multiprone approach.
1. If u have iphone, download myfitnesspal. Use it to calculate ur daily calories consumption based on your final target weight. Whatever u eat or munch, record it. Make sure u don't exceed the daily quota. If u exercise, u will gain credit.
2. Buy body composition weight. Measure ur weight everyday & record it in myfitnesspal. Use it to record water loss, fat loss & etc.
3. Join gym & sign up for personal trainer to gain muscle mass. That would increase metabolism rate in ur body.
4. Maintain 3 times cardio exercise at least 1 hr each session.
When i 1st start with myfitnesspal, my weight is 76kg in late May. Today, my weight is 71.8kg.
ipoh-horfun
Well-Known Member
Re: Fitness
Thanks for info... how tall are u to be 71KG? looking good!
Thanks for info... how tall are u to be 71KG? looking good!
davidtch;679120 said:
DrK
Well-Known Member
Re: Fitness
OK here's my serious answer. Truth is that I'm a fitness freak. I exercise daily or 6 days a week (one day of rest per week). Hit the gym (weights and cardio) at lunchtime and either run/swim or play tennis in the same night. Weekends are filled with tennis, cycling and swimming. I also do spinning classes and kick-boxing classes in the gym to build up my endurance. On practice sessions, I run 10km per training. I swim at least 30 laps 0f 50m in freestyle strokes without much stopping (except to change directions). I had done 6 half-marathons, 3 full marathons, 7 OD triathlons and 2 half-ironman tris. I eat alot of subway sandwiches. They help immensely with my diet. I recently hurt my MCL, but I'm not stopping completely but moderating my training according to rehab results. I can't stop exercising, it is an addiction just like someone's addiction to pcc. I had lost 20kgs in 4.5 years. I'm 1.82m tall.
I would suggest that you get a personal trainer in a good gym. Crank up your rythm to exercise and frequency to exercise. Build up your discipline, mind and endurance. Then venture out on your own without guidance and exercise religiously. When you become bored, change to other exercises that maintain the high metabolism, i.e. alot of exercises that involve fast heart rate and sprinting (please do this only when you are comfortable with your training. Stop when you feel that you are breathless, SOP) like football, tennis, swimming etc. And the hardest thing to do? Maintaining your exercise regime. Work, family and personal life will creep into your training schedules. But it is up to YOU and your mind how much you want your fitness and body to sustain. To me, fatigue is just an excuse. The body can push to limits more than you know. And lastly, enjoy and have fun whatever work-out you are doing. It will make your training much easier.
OK here's my serious answer. Truth is that I'm a fitness freak. I exercise daily or 6 days a week (one day of rest per week). Hit the gym (weights and cardio) at lunchtime and either run/swim or play tennis in the same night. Weekends are filled with tennis, cycling and swimming. I also do spinning classes and kick-boxing classes in the gym to build up my endurance. On practice sessions, I run 10km per training. I swim at least 30 laps 0f 50m in freestyle strokes without much stopping (except to change directions). I had done 6 half-marathons, 3 full marathons, 7 OD triathlons and 2 half-ironman tris. I eat alot of subway sandwiches. They help immensely with my diet. I recently hurt my MCL, but I'm not stopping completely but moderating my training according to rehab results. I can't stop exercising, it is an addiction just like someone's addiction to pcc. I had lost 20kgs in 4.5 years. I'm 1.82m tall.
I would suggest that you get a personal trainer in a good gym. Crank up your rythm to exercise and frequency to exercise. Build up your discipline, mind and endurance. Then venture out on your own without guidance and exercise religiously. When you become bored, change to other exercises that maintain the high metabolism, i.e. alot of exercises that involve fast heart rate and sprinting (please do this only when you are comfortable with your training. Stop when you feel that you are breathless, SOP) like football, tennis, swimming etc. And the hardest thing to do? Maintaining your exercise regime. Work, family and personal life will creep into your training schedules. But it is up to YOU and your mind how much you want your fitness and body to sustain. To me, fatigue is just an excuse. The body can push to limits more than you know. And lastly, enjoy and have fun whatever work-out you are doing. It will make your training much easier.
Re: Fitness
My approach:
1. Rough calculation of my daily calorie intake. Will know after years of training and reading.
2. Avoid eating out especially hawker centre food as far as possible.
3. A healthy full breakkast. 10 eggs, cereal and a mug of milk.
4.A mid morninng healthy snack. Apple for me most days.
5.A sandwich about 1.5 hours before my midday lunch gym workout. Weights here for me and one body part per day. I do mostly free weights and compound exercises as far as possible.
6. Lunch after gym. Sandwich for me again.
7 Mid afternoon breverage.
8. Evening run. I do about 10km everyday and 15-20km on weekends.
9. Dinner. Home cooked food. Very little or no rice at all. Lean cut meat or fish, vegetables and fruits.
10. About 3 litres of water thru out the day.
11. Sleep early every nite and getting about 7-8 hours of sleep.
I gurantee you'll lose aminimum of 5kg in as short a period as 2 mths. It can be more depending on individual. Tummy will drop 1-2 inches as well.
I know cos I've been through it.
davidtch;679120 said:
My approach:
1. Rough calculation of my daily calorie intake. Will know after years of training and reading.
2. Avoid eating out especially hawker centre food as far as possible.
3. A healthy full breakkast. 10 eggs, cereal and a mug of milk.
4.A mid morninng healthy snack. Apple for me most days.
5.A sandwich about 1.5 hours before my midday lunch gym workout. Weights here for me and one body part per day. I do mostly free weights and compound exercises as far as possible.
6. Lunch after gym. Sandwich for me again.
7 Mid afternoon breverage.
8. Evening run. I do about 10km everyday and 15-20km on weekends.
9. Dinner. Home cooked food. Very little or no rice at all. Lean cut meat or fish, vegetables and fruits.
10. About 3 litres of water thru out the day.
11. Sleep early every nite and getting about 7-8 hours of sleep.
I gurantee you'll lose aminimum of 5kg in as short a period as 2 mths. It can be more depending on individual. Tummy will drop 1-2 inches as well.
I know cos I've been through it.
