Weight Issues

Wow...can't believed that it's been more then a year since I've started to shred the pounds!!

From almost 90kg and now about 74-75kg.

For the past few months, I have to confessed though, I've not been doing stuff that I should be doing. I mean, I do jog but not as often as I would like to.

Anyway, I'm still adjusting to my new schedule though. Last year I had a maid who attends to Kecik's needs 24/7 but now she has gone missing, I had to do it though. It's kinda hard to exercise when you need to put some attention to your kid to be honest....

Now I can only jog or run when wifey comes home early from her work. If she has to work over-time, so, there will be no exercise for me. I'll try to exercise as much as I can on the weekends though.

I'm thinking of getting myself a professional personal trainer. It's not that I'm not happy with the way I am now but I thought I could do a lot better. Need to tone up a bit in my opinion...

Anyhoos, let's see how it goes.....

Have a good day

... a year....

It has been a year since I first started to exercise regularly....

But...for the last couple of weeks maybe for the past 2 months, it has been hard due to the lack of time and maybe lost of focus & discipline...

Anyways, I don't wanna dwell about yerterdays...What's more important now is today, tomorrow and the future...

Hence, I need to start exercising regularly again...By saying that, I need to walk/jog/run every single day for at least 40 minutes a session...

I'm beginning to feel overweight and slightly lazy....

Sometimes I do feel a wee bit cheesed off as I felt lazy to run or jog. Perhaps, the pepatah 'Melayu mudah lupa' rings a bell!!

There's no doubt that my weight now is far better off than when I first started a year ago. BUt I need to keep the momentum going. I still remember a friend said to me, reducing weight will be the easy part, but maintaining the healthy weight and lifestyle will be difficult....

No worries, I've done it before and I'm confident that I can do it again...

No more excuses...just do it!!

Have a nice day....

Weight Gained..............again???

To be honest....I've been slacking in my quest to achieve my ideal weight of 70kgs. I almost did it before August 2010. Then came the puasa month. Practically nothing was done in terms of exercising during puasa month. My weight was constantly kept at 72-73kg for the whole of puasa month.

Then came the Hari Raya. Have to be frank though, I ate like there's no tomorrow. Lemang, ketupat, rendang and the lots. I ate all of 'em...hehehehe. Again, no exercise was done......wonder what happened to me....

Then...came my sister-in-law's wedding. Eat again....Then...came my cousin's wedding...eat again...AGAIN....no pyshical activities...

And only up till last week I managed to re-start my 'training'. I don't know whether it is a good or a bad thing but my current weight is 75.5kg. Damnn!!!!!!

I have to start everything all over again. My diet & my exercises.....Need to watch what I eat from now on.

One thing that I realized though, the increase in weight that I experienced for the last couple of months is due to my food intake and of course, lack of exercise. Damnitt!!!

That shows, I'm not discipline enough to stick with my initial aim after all. Anyways, since I'm being self-critical...I will start again...Let's see how it goes....

No more rice for me for the next 1 month....hahahaha. Again...no aims targeted...I just wanna take one day at a time....One step at a time.....

akibat makan durian & kambing...

''Di sebabkan makan kambing & durian di satu majlis yang di anjurkan oleh Kementerian Pertanian & Industri Asas Tani, seorang ahli parlimen terpaksa dikejarkan ke hospital untuk rawatan susulan''

-Kosmo, 8th July 2010
-Berita Harian

So the moral of the story is:

Eat moderately..........It's been aeons since I last ate Durian. I can't even remember when was the last time I makan kambing....

weigh-in...week number??

Can't remember the number weeks already. Hahahahaha

Anyhoos, my weight has been consistently at 73-74kg. For some strange reason i'm not happy. The bloody belly is still visible and the love handles is still there. Damniiittt!!!

Ok, I admit, I think for the last 2-3 weeks after achieving my goal of attaining 73kg, I've been very relaxed. I eat what I want. I don't exercise as much as I was a month or so ago. Talking about being complacent eh?

Ok. This has got to stop. I've been telling myself over and over again for the past few days. I need to buck up and focus and be more motivated. Look for new aims.

So this will be my new aim.

Targeted weight by August 2010: 69kg

Mondays, wednesdays and fridays are for weight trainings & cardio

The rest of the days are for cardios and abs training!!!!

I've gotta watch my food intake as well. Oh ya, btw, I've now started to take Protein Shake everyday. Hahahaha.....

Have a nice day!!

Cardio.....

What is cardiocascular exercises?

Well....it basically means the thing that you do in the gym or anything that increases your heart rate....:p

It is one of the effective ways in losing those extra weights that you have...

''The Cardiovascular System is defined as 'The heart and the blood vessels by which blood is pumped and circulated through the body', and cardiovascular exercise - or cardio - targets this area of the body during exercise. To target the cardiovascular system you must ensure that you are exercising at your target heart rate''-weightlossforgood.co.uk

What are the benefits?

* Increases calorie burn
* Weight Loss
* Reduces the risk of heart disease
* Increased lung capacity
* Reduced blood pressure
* Prevents diabetes
* Burns body fat
* Increase metabolism (see BMR)
* Strengthens the cardiovascular system
* Strengthens the immune system
* Lowers stress levels

Examples of cardio exercises:

* Swimming
* Power walking / treadmill
* Cycling
* Skipping / Jump roping
* Jogging
* Aerobics
* (any exercise that keeps your heart rate in the target heart rate zone)

So there you go, a simple explanation on cardiovascular exercises. I've tried power walking/treadmill, jogging and skipping. Perhaps, in the next few days, I'm gonna try to go for a swim once a week.

Have a nice day then....

weigh-in...week 11

As planned, I thought I could do the 15kms run/walk/jog last Saturday. Unfortunately, due to some strange reasons, I didn't manage to do it. Only managed to cover about 9kms. Which is 6kms short of my aim. Of course, I'm a wee bit disappointed but that shows that I'm not fit as I would imagine. Perhaps, with more training & exercise for the next couple of weeks, I could do it. ANyhoos, it's not the end of the world. I managed to cover 9kms anyways. Perhaps, 3 or 4 months back I couldn't even last 1km without complaining of tiredness. Hehehehe. It's good isn't it?

ANyways, for the last week, I've decided not to lose anymore weights cause I've received comments that I'm beginning to look like a drug addict. I don't think that I'm THAT thin but some of the comments made to me for the last couple of days did trigger me to think about my look. My weight is now 74.3kg. If I were to go lower than this, I will surely look like a drug addict. Hahahaha.

During my golf game on Sunday, a friend asks me whether I'm sick...Huh....Oklah, I have to admit that I've been constantly walking and running for the last few weeks with no weight training. I'm not against weight training but, perhaps, laziness of doing it has crept into my mind. I'd rather spend time walking or jogging or maybe hit 200 balls at the range. Heheheh

Last night though, I went to the gym and did some weights. I'm not setting any aims for the time being. I've been ask to do some weight exercise to actually build up some muscles. Perhaps, the time has come for me to do that. No!! I don't wanna look like Malek Noor. I just wanna have a nice toned up body. Hahaha. If you ask me, I would like to a body like Bruce Lee....wow.....

Anyhoos, will keep on walking and running and exercising. I feel better and healthier obviously. I've been ask by a friend to join the Standard Chartered marathon a couple of days ago. I said no as I'm not that fit as yet. I wanna be fit but not super fit. Hehehehehe.....Like Prophet Muhammad said in his teachings, do things moderately....So that's why I plan to do......

Have a good week ahead...

weigh-in...week 10

After covering 2.5kms earlier this morning, I decided to weigh myself and see how did I do for the last one week. The weighing machined showed that I'm now at 74.2kg. Huh!!

Although I should be happy but at the same time, I think the machine is somehow screwed up. Anyhoos, for the last 7 days, I've been exercising quite a lot. I cover almost 10kms everday and I played 3 rounds of golf last week alone!!

Of course, I felt good and at the same time, my tummy is still visible. arrrrgghhh.....need to do more sit ups and more weight training I supposed. This is one area that I seriously lacked. I don't mind to admit. But what the heck!! There's always a time to re-start weight training kan?

Have a good week!!!

Do the 'impossible'

I've been exercising seriously for about 2 and a half months now...

Perhaps, there's a time when I wanna try to do what I thought would be impossible.

Here's what I wanna do...

I wanna try and walk/jog/run for 15kms under 2 hours. Logically it should be straight-forward but I've never try it before. Hence, I'm gonna test myself to cover 15kms in under 2 hours next Saturday i.e 22nd of May 2010.

So, for the time being (which is about a week's time), I'm gonna prepare myself mentally and physically for this test. I have the route in mind-well, sort of lah...

Let's see lah how it goes....

Weigh-in...week 9

Wooohooooooo........I achieved my target of 75.8kg for this week. Hohohoho. I'm happy even though now I don't religiously follow what I should be doing. Hehehe. Up till today, I now am able to control my sugar and carbo daily intake, which prior to this I've never even think off.

Anyhoos, I'm trying to shred off another kilo for this coming week. I have perhaps another 5kg to go and I believe I can...


Have a good week

Gym....

Earlier in the week, I was told by my bro that there's a gym behind our place which is barely 5 minutes walk away. I said, you must be kidding. Then he replied, go and see for yourself.

So earlier today, I went to the community hall and guess what, I saw the gym. It was empty but the equipments are all fairly new. Not too bad. So I went to the counter and paid RM5 to use the gym. No time limit!!!

This is so bloody good I said to myself. Now I can go there everytime I want and pay just RM5 per entry.Instead of paying RM100 per month perhaps more to Fitness First or celebrity Fitness, might as well I spend RM75 for 15 days usage of the place. I'm not going there everyday....

Anyhoos...took some pics of the place. I never knew that the gym existed although it is just barely 5 minutes from home!!!






So, today what I did was, spent 20 minutes doing cardio and 40 minutes of weight training. Phewww....it was tough!! But it's all worth it!!!

Weigh-In...wk 4

TOday marked the first month of my 'lose weight' program. Hehehe. As of this morning, I now weigh 78.5kg Not bad eh?. A total loss of about 7kg todate. Do I feel any difference?

As a matter of fact, yes. A lot of difference actually. I felt good. I felt healthy and most importanty I felt fit. I now no longer sits in front of the tv during evening times. I now spent that one hour every evening walking around housing area covering a distance of more then 5kms. Met a couple of interesting people while I was walking too. Hehehehe. I try to do 8kms per day but sometimes is just difficult as in the morning I need to send kecik to playschool and then have to rush to work. How I wished I could exercise all day long. Hahaha. Exercising in the morning is the best time to loss weight and burn all those fats....

I just got to know that you actually burn the same amount of calories if you are walking as compared to running. The difference is, running gets you there faster. Hehehe. Like I always said, I'm gonna take my own sweet time and enjoy the journey of being fitter me.

Some of my friends has asked me, tak boring ka jalan satu jam? Well, I think, that's quite a tricky question to answer. I think it all points to the matter of attitude. If your attitude is wrong, you can expect to do nothing. But, if your attitude is right, I believe you can get what you want sooner or later. In a matter of fact, you could burn a total of about 180 calories in 30 minutes just by walking. Perhaps by adding up some minutes of jogging and sprints in between your walks, you could burn a lot more calories. Furthermore, I know what my objective is, so whatever it is, I hope to achieve it sooner or later.

For the time being, I'm now concentrating of cardio exercise i.e walking. There are of course a lot of exercises can be done when we are talking about cardio such as running, skipping, bicycling, WALKING and so forth. Perhaps, for this 2nd month, what I plan to do is to add a little bit of sprinting in my exercise. Perhaps, once in every 2 days I'll try to sprint for one minute. Sounds tough la pulak. Maybe I'll start with jogging first.

I read somewhere that skipping could help you burn the calories faster. I remembered I tried it once last week and it lasts only for a couple of minutes but I can feel that my heart was pumping super fast. Perhaps, I'm not fit enough to 'rope-jumping' for 10 minutes straight.

A friend has advised me to start some weight training. Of course, doing cardio is always good but to have a good and nice body shape, I need to start doing some weight training. Hrmmm...this is something that I've thought of doing but didn't have the chance of actually doing it. Perhaps, a little bit more research on this subject could help me in getting a clearer picture of doing it the correct way instead of just for the sake of doing it!!

Anyhoos, that's about it for this week. Let's see if I can shred more pounds for the next one week!!..

Weigh-In....wk 3

After exactly 3 weeks, I have managed to reduce my weight to 79.9kg. A reduction of 5.6kg. Not bad ehh? If I can continue doing what i'm doing now, I hope to reduce my weight to 75kg by next week. ANother 4 kg to go!! Woohooo.

I'm super duper happy with my efforts so far. Not as intense as I wanted it to be, but it's ok. Nowadays I walked about 1 and half hours every day covering a distance of about 7-8kms with some hilly slopes along the way. I've also started jogging a little bit but I'm still way off of being fit. At least I sweat every day!!!

In terms of my food intake, since I'm taking the herbalife's shapeworks F1, I now eat a full meal only once a day which is during lunch time. I don't take rice actually. Well, not totally. I only eat 3-4 tablespoon of rice with some white meat. I also now drink loads of water and it is highly recommended that all of us should drink at least 1.5l of water everyday.....

Last night though, was the first time in 3 weeks that I drank coffee and I tell you this, I can't sleep till at about 1am. Dammn....no more coffee for me...

have a good week ahead...

Weigh-In Part II

Woohooo....another week has gone....my weight now is 82.8kg...errrr....only 200 gms difference from last week?....errrr....I wonder why lah....well...it's still a reduction...

No doubt that i've walked/exercise more for the last couple of days but I think, something is wrong with my food intake laahh....no worries....let's see how it goes for the next seven days....

The difference between the first week and the last week was, I felt healthier & fitter this week compared to the first week I started....

Btw, I bought that shapeworks nutrition drink from a friend yesterday. Had the first consumption earlier this morning after my walk...It is said that it could be a better meal replacement for breakfast....And have to agree to a certain extent...my stomach felt full but my 'throat' felt like wanna eat a whole load of bananas....hahaha...

Anyhoos...late yesterday evening, my wife and I went to view a condo at Shah Alam. Nice little place. As of now, nothing is concrete yet. We're still considering. I'll make my decision later in the week...

Plain Weekend............

I had a normal weekend.Exercise, Walk, Sleep, Eat, played golf, jamming..... Nothing extraordinary.

Health wise, I've been doing about 3 to 5 kms on average for the last couple of days, but earlier today, since I gotta send kecik to school, I only managed to cover 2.5kms (perhaps 30 minutes of walk)...anyhoos, at least I sweat...perhaps, later after work, I'm gonna hit the road again....No wait....This evening I believe I have an appointment to view a condo that I plan to purchase....hehehe...Let's see how it goes lahh....

It's almost April and it's been a month since I applied the overdraft application. No news till today. I emailed and call the person in charge, the answer was...''in the process''....I wonder why it took so long just to approve less then 30k worth of OD application....

Anyway, tomorrow is my weigh-in day for Week 2...Again, no expectation but I can really feel the difference since I first started about 2 weeks back...Spoke to a friend whether I need to increase my intensity (jog & run), he said, just go with the flow and as long as you sweat and do it often, I'll be back to where I belong. I've covered slightly more then 30kms for the last 6 days....perhaps cycled about 15 miles....

Btw, last night, a friend introduced me to his friend. So this guy actually sells, some weight-loss powder kinda stuff. So he brought a long a special weighing machine. I'm impressed actually. The darn machine can actually calculate your bone mass index, your fats %, etc....it can even calculate your inner body age!!.ANd guess what, my inner body age is 29!!!...Woooohoooo....but my visceral fat is like 11 point. (you can read about visceral fat here) That's not good!! Between 9 and 12 is not good at all. A friend of mine got a point of 18!! That's like mega dangerous!! You need to see a doctor la bro!!



Nyways, after all that weigh in, I'm wee bit happy with my efforts so far. Based on the calculations made by the machine, it states that I'm generally sporty and fit (thank god and maybe because i've start exercising for the last 2 weeks)..I just need to reduce my weight to about 79kg for a start and lower down my visceral fat to about 8. Hence, I have about 5kg to go. The powder mix drink is supposed to be helpful in helping you reducing your weight, detoxing your body and burn those unwanted fat...I'm contemplating of purchasing actually but this guy who sells this product looks fit too me. Perhaps, i'll try and see how it goes...

What ever it is, drinking the powder or what ever, it won't help in reducing your weight if you don't sweat. Nothing secret about it!! It's not a matter of reducing your weight...it's a matter of being healthy and reasonably fit...I'm glad that I started and I pray that I won't stop doing it!!!

Have a good week ahead...

.......inspiration from the biggest loser....

I think, last week I posted something about me being overweight and close to become an obese. Hence, after perhaps months of non-existent exercises, I've started my own 'diet/lose weight' program last Wednesday. Nothing fancy actually. For a start, I'm gonna focus on gaining some momentum. I spoke to a friend who apparently has the experience in helping people like me who wants to shred some pounds.

Those glory years when I was a little bit younger, I was very active in sports. However, since I started working, perhaps things change and I became less and less active. Every time I wanna buy new pants, I have to buy an inch bigger. Although I realised that I was gaining weight, I was lazy to exercise.

Anyhoos, come last Tuesday when my wife and I were watching the Biggest Loser Asia. I somewhow was inspired by some of the contestant efforts. If they can do it, I certainly can.

So what I did was, I spoke to this friend of mine and seeks his advice. We both came to an agreement whereby, I need to tone down before the end of April. The last I checked, I was at 85.5kg. Hopefully, by the end of April, I can go down till about 74-73kg. That's like 5 weeks from now.

Anyhoos, like i mentioned, I started last Wednesday. It was tough although it was only a 2.5kms walk. My friend also mentioned about watching my food intake. So for now, I'll be eating every 3 hours but in smaller portion.

Have to admit though, although I only started last Wednesday, I can actually feel the difference. For example yesterday, I had a game of golf. Prior to that game, I walked for about 5.2kms. And then, in the afternoon I had a game of golf. I felt good during the game and guess what, although I've not played the game for about 3 months, I even scored better then I was playing regularly last year. Heheheh.

So far, I've covered about 25.5kms (an average of about 4.25kms per day) since last Wednesday. I sweat like a pig everytime I walk but I like it. I really wanna shred some pounds as I wanna be healthy and fit!!! It's another 5 weeks to go and I really do not know whether it can be done or not. My friend said, it can be done but I do not want to over-do it.

For this week, my plan is to continue fast-walking with a distant of about 4-5kms everyday. Perhaps, during my 3rd week, I'm gonna start to jog when ny stamina has improved.

Btw, tomorrow is my weigh-in day. I can't actually wait to see the result of my week No 1 effort. What ever the result tomorrow, I'm happy that I started as I felt good and my eating habits has also changed....

Have a good week ahead.

What the..............

Ladies & Gentlemen,

Tonight, for the first time in my life that I'm gonna admit that I'm close to become an obese!!! Denggg!!! For some strange reason, I step on the weight scale and I couldn't believe my eyes. My weight is 85.5kg!!! And I'm only errrr.....5'7''.

That's it!!!

This has got to change. I have to admit that for the last couple of months, maybe years, I've not done enough exercises. I've been eating everything (except porks laahh!!) like there's no tomorrow.

I don't feel healthy. I need to be and feel healthy. I need to be fit. I don't even play golf nowadays!! Darn it!!!

This has got to stop!! From tomorrow onwards, I'm gonna start exercising by walking 20 minutes before I go to work. I'm gonna eat the correct foods, bla bla bla.....Nahhh....I will just walk for a start tomorrow!!!!

Anyhoos, today at 11.55pm 9th March 2010, I pledge to be a healthier guy!! 1kg at a time....

Wooohooooooooooo