Fitness

[rodders]

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.

Totally agree. As with everything else, it all boils down to how badly you want it.

 

[whymehor]

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.

.....:shock:...........

 

[hitmee]

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.

I pity u.
I rather be fat

 

[zorro]

Re: Fitness

10 eggs for breakfast..omg..you can survive 42X PCC with just 1/4 tank used!

 

[rodders]

Re: Fitness

I pity u.
I rather be fat

You're wrong. I enjoy what I'm doing.

 

[zorro]

Re: Fitness

Bro Hor fun.

No pain no gain or 3X version No Fark No Son...

Moderation is the key to happy life be it food/sex or etc,,,but you must sweat it out!!!

1. Stop being a pig..run 3 times weekly start with 1km and once u pass 5 km, 20km is a breeze
2. Go to gym for some weight lifting to tone up your muscle (this one I didnt do but I do push up..real ones and not push in ok)
3, Swim min 20 laps continuously once a week if you can..
4. Cycle if you are an avid cyclist.

If your tummy dont flatten out....come look for me... Sad to say; Male after 30 years old its downhill all the way .....

 

[rodders]

Re: Fitness

"Sad to say; Male after 30 years old its downhill all the way ..... "


I disagree.

 

[kenntona]

Re: Fitness

Bobby Tay before 30 already whole body pain !!!

 

[OptimusWKY]

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.

Noob question, how do we know the calories of the food we eat. Example. Fried bee hoon?

 

[OptimusWKY]

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.

Any good gym or trainer to recommend?

 

[davidtch]

Re: Fitness

Thanks for info... how tall are u to be 71KG? looking good!

i am 1.7m ONLY lah. Still got 2 more kg to lose.

Noob question, how do we know the calories of the food we eat. Example. Fried bee hoon?

In the app, u search for fried noodle. 1 plate of Briyani is close to 900 cal which is half my of daily intake.

I m not as hard core as Rod. But eat per normal but moderately. To lose tummy, need to start with crunches.

 

[hitmee]

Re: Fitness

Bobby Tay before 30 already whole body pain !!!

That day he Said, he cannot stand doing half way.

 

[rodders]

Re: Fitness

i am 1.7m ONLY lah. Still got 2 more kg to lose.


In the app, u search for fried noodle. 1 plate of Briyani is close to 900 cal which is half my of daily intake.

I m not as hard core as Rod. But eat per normal but moderately. To lose tummy, need to start with crunches.

Don't forget your front and side planks too. They're good for building up the core. To build up your abs/loose the tummy, you'll also need to do compund exercises like squats, dead lifts, bench press etc. I say this becos there's no such thing as a spot reduction.

 

[davidtch]

Re: Fitness

Don't forget your front and side planks too. They're good for building up the core. To build up your abs/loose the tummy, you'll also need to do compund exercises like squats, dead lifts, bench press etc. I say this becos there's no such thing as a spot reduction.

I am doing all that too.

My purpose of doing upbody strength is to run faster. For Passion run 25km, i am faster than LY by 20mins.

 

[rodders]

Re: Fitness

I am doing all that too.

My purpose of doing upbody strength is to run faster. For Passion run 25km, i am faster than LY by 20mins.

oh..I do that by doing lots of squats and walking lunges and hamstring and calf. I don't really aim to run fast. I just aim to complete the distance. Are you doing this Sunday's run?

 

[davidtch]

Re: Fitness

oh..I do that by doing lots of squats and walking lunges and hamstring and calf. I don't really aim to run fast. I just aim to complete the distance. Are you doing this Sunday's run?

I will be doing this sunday run. I always tries to motivate myself to hit PB. It is harder and harder with a lot of walker hogging the path. Even tell them to siam also no use. Resort to brutality, push them aside to cut thru.

 

[rodders]

Re: Fitness

I will be doing this sunday run. I always tries to motivate myself to hit PB. It is harder and harder with a lot of walker hogging the path. Even tell them to siam also no use. Resort to brutality, push them aside to cut thru.

Hahaha I hope I'm not one of those "walkers"

 

[davidtch]

Re: Fitness

Hahaha I hope I'm not one of those "walkers"

These walkers are always chatting with their friends in a big group and they looks like early 20s. So, u can't be in that group right?

 

[totoseow]

Re: Fitness

LOSERS! lol

 

[zorro]

Re: Fitness

Its perfectly ok to disagree but try to convince your insurance co....Premium soar exponentially after you hit 30 and when you hit 40s dont bother to buy endowment plan...

"Sad to say; Male after 30 years old its downhill all the way ..... "


I disagree.