Slim and Sleek

This is an article from Fit4Life of Sunday Star. Even though it's written for women but apply to men too. Use this approach

• Make a commitment
• Get emotional support
• Set a realistic goal
• Eat healthy & enjoy it
• Be active
• Change your life

Ernesto Suncar Dropped 430 Pounds, from 640 lbs. to 210

City guy says he dodged death by losing 430 lbs., going from 640 to 210
Ernesto Suncar Dropped 430 Pounds, Makes Your Resolutions Look Stupid





Impressive huh?
He now has the waistline of 34", just half an inche more than me, wow!! And I am struggling to go down from 33.5" to 32.5",
shame...

Please don't make this your new year resolution!

Have a good laugh, but please don't do an Adam

SHAPE UP for GOOD HEALTH

This is an article with good tips on how to shape up.
Coincidentally I was doing some of it with good success

• Wake up 1 hour earlier to hit the gym every morning (Mon to Fri)
• Make exercise a priority
• Pack a change of clothes to work everyday

Penang Bridge International Marathon 2008

I have crossed the Penang Bridge (PB) thousands of times, via driving. Today, I had a new experience - running across it during the half marathon run (25kms). Did I enjoyed it, you may asked? I didn't as I had to fight back muscle cramp many times and had the dreadful experience of running past one fine young secondary student who passed out. Luckily there were a few true gentlemen who stopped to help him, shame on me! I prayed that he's ok. Like many who didn't stopped (although I slowed down, I suspect he pushed himself too hard, over-estimate his physical ability), I trained hard for this and really want to challenge myself with a good time.

Before the race, I was all alone, unlike many who came in group, so I feel a bit intimidated by many season runners, who has the characteristic of well tone body, huge culf muscle from years of running. Muscle is the last thing you associate with me, :-). Anyway, I calmed myself and decided to just set up to do my job, run my own race at my comfortable pace. But I did push myself a bit by setting my eyes on a few runners and kept pace with them, we all need target in life if we want to achieve something, it's the same during the run. I also choose to run in shortest straightline on any curve stretch to conserve energy :-p

I realized I was doing good race & above my pace when I ran past mid-span towards Prai and will arrive in Prai in less than 1.5hrs target time. After rounding the Prai Toll and ran back to Penang Island, the ill-effect of my higher pace gradually set in, could feel the danger of cramp many times. It didn't help when the sky was overcast and there's hardly any breeze, I was sweating so much and my body temparature was so hot! I kept glancing towards Queensbay Mall from the PB, why still so far? It was a real struggle during the last 5kms. I didn't want to stop running and turn to walking, otherwise my good effort during the 1st 20kms will be negated, as many will overtake me. I was at turtle-pace during the last 2kms as my 2 legs were just NOT responding :-(

The cut-off time to get a cert & finisher medal for half marathon is 3.5hrs. I was quietly confident before the race that I might be able to do 3hrs-pace and arriving at finishing line at around 7.30am, baring any mishaps or my chronic upper back bone didn't trouble me. But I got home in 2hrs 33min xxsec, arrived around 7am. Unfortunately I didn't asked for my position at the finishing point, but I believe I got around #100-120. Not bad huh? My time translates to just over 6min/km for 25kms race, I reckoned this is ok lah for a 1st timer! That's the end of good news.

View the youtube clip of this morning run

Now, my knee joints REALLY sore, can't bend it easily without any pain. I hope I didn't permanently damaged my vulnerable knee joints, otherwise I can kiss goodbye to my running exercise. Man! Give me more Glucosamine Sulfate now!! Being a left-hander, naturally my right knee hurts the most. CM, Mr Lim said next year's PB run is 29th Nov 2009. Will I return? I don't think so based on current prognosis.

Update on 17th Nov, 8pm: After a knee x-ray, a visit to orthopaedic surgeon & physio, my knee is not as bad as I first feared - no bone crack, no tendon or ligamen tear. There are slight swelling most likely due to the punishment of the race. I can bend my knee better but still with pain, hopely it will settle within a couple of days. Hurray!

Update on 23rd Nov, 5pm: After nearly one week of resting, I am back to brisk walking yesterday for 3kms and suffer no ill effect the next day. So I am back!

Fitness 24/7 by Kevin Zahri

Just bought this book in Border bookshop two days ago, and got 15% discount using Citibank creditcard.

I like this book because it's a Health & Fitness Guide for our Asian Lifestyle, not the western one.

Check out Kevin's website

Stretch-n-Flex

Too busy, no time to exercise or go to the gym ... are the most cited reasons for not exercising. Fret not, no matter how hectic your lifestyle is, you can still improve your physical condition and energize yourself - in merely 5 min and at the comfort of your home.

SmartPools makes a splash

It is possible to install a pool within a minimum space at low cost ... according to SmartPools Sdn Bhd.

Yeah, I wish I can afford one for my home, how nice ;-p. RM55,000 for a personal swimming pool (15ft x 8ft). Any taker?

Keys to successful exercise regime

I was once sedentary and the usual excuse for not exercising is 'lack of time', yet I spent a lot of time watching Discovery, AXN or Sport channels. My favourites are Mythbuster, MegaProjects, CSI, Man vs Wild, World Craziest Video, Amazing Races, EPL etc.

Yes, my TV times is always at night which I can't use for running anyway. I preferred to run in the late afternoon, yet I was doing it so irregularly that's hardly useful. This is because my exercise was an after-thought or last minute thing where I have to put aside other chore to make it happen.

Then I found a better way, the key to successful & consistent exercise is to put IT as one of your everyday's TOP PRIORITY (of your personal time), then you slot your other chores around it, NO COMPROMISE (unless it conflicts with my boss's request)!! My fixed time for exercise everyday is 7am to 8am and 6:30pm to 7:30pm. My family know about it and they respect my exercise times and give me freedom to do so everyday. Now even my wife & kids are following me every afternoon whenever their time allowed, which is great way of encouraging them to exercise.

Go on, give it a try! You will be surprise how easy it is to maintain a regular exercise regime.

Another motivation is to buy some gears to give you some satisfaction & rewards for doing your exercise regularly. This is mentioned by many guru too and I found it so true. During my early days of running/briskwalking, I use old shorts & shirt, Power-brand running shoes. These are shabby-looking, always uncomfortable and hardly inspiring, don't you agree? But it make no sense to invest if I am not sure if I could maintain the momentum.

I started with 2kms run and my heart & lung almost burst due to poor physical conditioning and that was April 2008. Today I can run 10kms non-stop everyday. Last week I did my first 15kms non-stop in under 2hours and this is Oct 2008, just 6 months later.

Now, I reward myself with proper running gears

• Running shorts & shirts from Mizuno, NewBalance, Puma, Adidas. All are climate-control type


• Running shoes from Mizuno, NewBalance & Asics
  
• Knee guards, Head band etc

My plan is to buy proper reflective gear (hat & vast) and drinking bottle (for hydrating on the long run) from US next year. Occasionally I run until 8pm, I have no plan to be another road kills stat.

Watch this nightlife video, cangih or not?

Exercise as Medicine

I bought this book in Popular Book Store a few months ago. Quite an easy reading and find a lot of useful information. Particularly, I like Part 2 of the book.

"Want to live long, healthy and strong, or avoid disease and premature death? It's possible. There is a formula for a healthy life and it is summed up in one word: Exercise."

"Exercise brings health; lack of exercise promotes disease. Even if you already have a disease or are in poor health, exercise can help to minimise, control or manage your health condition. Exercise also helps you feel better - physically, emotionally and mentally. It improves your body's flexibility, strength and mobility."

Beat the afternoon slump

This is another article from The Star.

Always find it hard to stay awake after lunch? This is another reading for you.
This is the summary of the tips given

• Avoid huge carbohydrate lunch, e.g. large bowl of rice or noodles
• Reduce the portion size so not to overburden digestive system and drain your energy
• Go for short walk after lunch as it aids digestion
• Snack on healthy, high protein choices e.g. nuts & seeds
• Avoid sugary snacks or caffeinated drink mid morning as it will worsen slump
• Drink enough water throughout the day
• Chew your food properly to assist digestion

Preventing Cancer

Paying close attention to food and nitrition, physical activity and body fatness can reduce the risk of various cancers.

This is yet another article from Star.

Belly belly good

Report shows why it's smart to get your belly dancing. This is another Star's article.

A panel commissioned by US Dept of Health & Human Services in 2006 reported the effect of exercise on health and disease prevention. Four important statements:

• A little goes a long way
• More is better
• For weight loss, even more is better yet
• Resistance isn't futile

Pls read the article below for more details.

Walking Hints

This is extract from Harvey Diamond's book (Fit for Life - A New Beginning)

These hints will make your walking experience most enjoyable & productive

1. Get a good pair of walking/running shoes (my recommendation: ASICS, NEW BALANCE or BROOKS)


2. Walk either in the early morning or late afternoon (I did both). Don't do the mid afternoon walk!
   


3. Don't push it. Take it easy at first, start slowly & build up strength - start with 10min or twice a week


4. Swing your arms. This helps circulate the blood & strengthen the heart.


5. Best if there's no food in your stomach. Digesting demands energy. The exception is fruit which requires very little energy to digest (I like to start my exercise with fruits)


6. Hydrate yourself. Drink a glass of water before you walk & after you finish walking.


7. Stretching is an excellent habit to practice while walking or after your walk. Stretch your hamstrings, thighs & calves (read the book for more details)

Benefits of Walking

1. It helps increase the strength & efficiency of your heart & muscles
2. Walking lowers cholesterol
3. Increases both energy level & stamina. Also improve overall strength, flexibility & balance
4. Increases bone mass, bones become stronger with regular exercise & lower risk of osteoporosis
5. Walking together with healthy diet can help you lose weight. A 45min walk every other day for 1 year can burn 8kgs of fat
6. Walking reduces hypertension (high blood pressure) & aids diabetics
7. Promotes better sleep
8. Mild exercise like walking after eating helps to relieve minor indigestion
9. Promotes healthy back (remember lower back pain?)
10. Improves sex life (good enough reason, right?)
11. Walking relieves stress.
12. Walking reduces the risk of colon cancer
13. Walking boosts the defence system
14. Walking stimulates the lymph system which is essential in the prevention of disease

But if you have not been active, don't just go out and run a half marathon like some crazy fellow here, you may die of heart attack. Always consult your doctor before you decide to get active, make sure that you get a clear bill of health from your doctor as he will give you the best advise.

Be Active

Being physically active uses up calories. In order to lose weight you need to either eat fewer calories, or burn up more by being more active.

Did you know that walking briskly for at least 30 minutes a day for a year could lead to a weight loss of around 5.5kg (12lbs)?

Exercise will help you lose weight

• More of the weight you lose will be fat
• Your metabolism increases (so you use up more energy even when you're resting)

People who have successfully lost weight find that being active is one of the major factors in keeping the weight off. So activity is really important in weight maintenance too.

Like any behaviour change, it's important to think through your reasons for wanting to be more active, and plan ahead for obstacles that might get in the way of your goal to be fitter. There are always benefits and potential downsides of any change. Only when the benefits are more important than the negative aspects of change, will you feel motivated to become more active.

But if you have not been active, don't just go out and run a half marathon like some crazy fellow here, you may die of heart attack. Always consult your doctor before you decide to get active, make sure that you get a clear bill of health from your doctor as he will give you the best advise.

Getting Physical

Most of us know that regular physical activity has a wealth of benefits, yet most of us are inactive. Our hectic life style has left most of us with little time for exercise leading to overweight.

We're less active - but still eating about the same amount as 20 years ago - so the excess calories are stored as fat. Having an active lifestyle can improve your overall health and help prevent disease. What's more, combined with healthy eating, regular physical activity is the best way to lose and maintain a healthy weight.

Why get active?

Being active helps you:

• Live longer and more healthily
• Improve your mood and helps relieve stress and depression
• Feel good about yourself
• Lose weight and improve body shape
• Maintain your weight loss

But if you have not been active, don't just go out and run a half marathon like some crazy fellow here, you may die of heart attack. Always consult your doctor before you decide to get active, make sure that you get a clear bill of health from your doctor as he will give you the best advise.