Personal, Fitness blogs and piece of my mind

This system is primarily a fat loss program written by fitness coach Rob Poulos. Not a muscle building program so you won’t be expecting to have huge muscle mass as a result.The main focus in the system is an advanced intensity resistance training with shorter duration than any other exercising method, which triple the rate [...]

I love foods. In fact I am a ‘Big Eater’ for a merely 168cm and 64kg. I enjoy food a lot where ever I go. I do eat late as well, sometimes of course. Last year, when I first started working as a dive guide in Layang-Layang Island Resort, I just could not resist the foods they served to us. Every single morning at 9am after the first dive ended, massive amount of breakfast were served.  Lunches were no less extravagant than breakfast either. With all those desserts available, it was hard to resist. And so my afternoon were always filled with high calories. Then along came the evening tea, with all those tasty pastries with shots of caffeine it all became one perfect day for me. About 3 hours later, dinner arrives as usual. I’ll be stuffing myself with rice, meats, sometimes a plate of spaghetti, end it up with dessert(again) and complete the night with cold beers. This would kept on going for 6 months. Great way to live.

Now, if we look from a fitness and health expert’s point of view. I will not be surprised if they labeled me as suicidal the instance I tell them this fact. For a regular person who does not exercise and have the same amount of food consumption as I did, that person will face the risk of obesity and health complications. For someone who exercises everyday and eating the same way as I did, that person might have problem managing a healthy weight. In reality, I should be a 100kg by now. But I am still maintaining my weight around 62 to 65kg until now.

So how did I manage to not get bloated up? I had to confess that during the 6 months period I did put on weight up to 69kg, which was acceptable at least. What is the secret? There was no secret at all actually. I was just enjoying my food as usual. And practice a few methods as well.

My first experiment was an advised from a friend, Chris who is a workout freak. The advised was take a big amount of breakfast for a kick-off, medium sized lunch, less dinner combined with massive workout 3 times a week. I did as he suggested and it work well for a while. The only problem was I get really hungry after each workout. So I came back to big dinner again. And obviously it didn’t go really well for me. After that, I got suggestion about adjusting and controlling my diet. The truth is, I am not at all a big fan over dieting to lose weight. I do believe it plays a major role in weight management but if the diet means I have to cut down my food intake dramatically and follow certain restrictions, say goodbye to my favorite dessert, I lost interest instantly.Plus a calorie-restricted diet will cause starvation response to the body resulting it to restore as much fat as possible for later use.

I started running searches for suggestion from the web. The redundancy of weight loss diet program was overwhelming, the rest would be just a gimmick to get you to spend your money on. Then I ran into this  topic. Calorie shifting. The explanation was really confusing. But with the assurance that I can still enjoy foods with this method enticed me to read more. In the end, it all came to one simple solution. Each meal needs to have different value of calorie each time. This way the body will have a unique reflex which generates metabolism it needs to burn fat all the time. So instead of creating a starvation response, you confused your body to keep on using up fat in an instance.  Somehow I still find it too troublesome, I’d have to calculate the amount of calories in my meal each time. That’s not the way for me. This was the example,

Meal 1 = 200 calories

Meal 2 = 500 calories

Meal 3 = 100 calories

Meal 4 = 400 calories

After reading few more reviews I came up with an idea. Why not just have different amount of meals every time? It is easier and no math to be included. How about this

big breakfast

medium lunch

light meal

medium size dinner

Plus at least 10 glasses of water a day, this is very important if you want to lose those extra. You can still enjoy sodas, coffees or juice in addition to this.

See, no numbers, same concept and easier. 4 meals a day with different portion each and cutting down on fatty food while skipping those fast food, my body started to burn fat even while sleeping. This however was only some part in the process. By combining this with short intensity exercise, the result was even better. Remember this is my own way and may not work the same way with everyone but it will show results. Get a proper guide if you have doubts please.

The conclusion is, stay with 4 meals a day and lots of water will improve the results. Be reasonable with your meal by taking more fibers and vegetables for the cleansing of your body system. Remember, never skip any meal especially breakfast. When you are hungry, your metabolism slows down as well. When you skip the breakfast, you will lose few hours of fat burning time as your metabolisms only kicks off on your first meal of the day. You only have 8 hours duration of normal active metabolism before it slows down again. Keep the cycle high with healthy food and you will keep burning fat even while sleeping.

]*?)href\s*=\s*['"](.*?)['"]([^>]*)>(.*?) 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I love foods. In fact I am a ‘Big Eater’ for a merely 168cm and 64kg. I enjoy food a lot where ever I go. I do eat late as well, sometimes of course. Last year, when I first started working as a dive guide in Layang-Layang Island Resort, I just could not resist the foods they served to us. Every single morning at 9am after the first dive ended, massive amount of breakfast were served.  Lunches were no less extravagant than breakfast either. With all those desserts available, it was hard to resist. And so my afternoon were always filled with high calories. Then along came the evening tea, with all those tasty pastries with shots of caffeine it all became one perfect day for me. About 3 hours later, dinner arrives as usual. I’ll be stuffing myself with rice, meats, sometimes a plate of spaghetti, end it up with dessert(again) and complete the night with cold beers. This would kept on going for 6 months. Great way to live.

Now, if we look from a fitness and health expert’s point of view. I will not be surprised if they labeled me as suicidal the instance I tell them this fact. For a regular person who does not exercise and have the same amount of food consumption as I did, that person will face the risk of obesity and health complications. For someone who exercises everyday and eating the same way as I did, that person might have problem managing a healthy weight. In reality, I should be a 100kg by now. But I am still maintaining my weight around 62 to 65kg until now.

So how did I manage to not get bloated up? I had to confess that during the 6 months period I did put on weight up to 69kg, which was acceptable at least. What is the secret? There was no secret at all actually. I was just enjoying my food as usual. And practice a few methods as well.

My first experiment was an advised from a friend, Chris who is a workout freak. The advised was take a big amount of breakfast for a kick-off, medium sized lunch, less dinner combined with massive workout 3 times a week. I did as he suggested and it work well for a while. The only problem was I get really hungry after each workout. So I came back to big dinner again. And obviously it didn’t go really well for me. After that, I got suggestion about adjusting and controlling my diet. The truth is, I am not at all a big fan over dieting to lose weight. I do believe it plays a major role in weight management but if the diet means I have to cut down my food intake dramatically and follow certain restrictions, say goodbye to my favorite dessert, I lost interest instantly.Plus a calorie-restricted diet will cause starvation response to the body resulting it to restore as much fat as possible for later use.

I started running searches for suggestion from the web. The redundancy of weight loss diet program was overwhelming, the rest would be just a gimmick to get you to spend your money on. Then I ran into this  topic. Calorie shifting. The explanation was really confusing. But with the assurance that I can still enjoy foods with this method enticed me to read more. In the end, it all came to one simple solution. Each meal needs to have different value of calorie each time. This way the body will have a unique reflex which generates metabolism it needs to burn fat all the time. So instead of creating a starvation response, you confused your body to keep on using up fat in an instance.  Somehow I still find it too troublesome, I’d have to calculate the amount of calories in my meal each time. That’s not the way for me. This was the example,

Meal 1 = 200 calories

Meal 2 = 500 calories

Meal 3 = 100 calories

Meal 4 = 400 calories

After reading few more reviews I came up with an idea. Why not just have different amount of meals every time? It is easier and no math to be included. How about this

big breakfast

medium lunch

light meal

medium size dinner

Plus at least 10 glasses of water a day, this is very important if you want to lose those extra. You can still enjoy sodas, coffees or juice in addition to this.

See, no numbers, same concept and easier. 4 meals a day with different portion each and cutting down on fatty food while skipping those fast food, my body started to burn fat even while sleeping. This however was only some part in the process. By combining this with short intensity exercise, the result was even better. Remember this is my own way and may not work the same way with everyone but it will show results. Get a proper guide if you have doubts please.

The conclusion is, stay with 4 meals a day and lots of water will improve the results. Be reasonable with your meal by taking more fibers and vegetables for the cleansing of your body system. Remember, never skip any meal especially breakfast. When you are hungry, your metabolism slows down as well. When you skip the breakfast, you will lose few hours of fat burning time as your metabolisms only kicks off on your first meal of the day. You only have 8 hours duration of normal active metabolism before it slows down again. Keep the cycle high with healthy food and you will keep burning fat even while sleeping.

Start uga_filter:

I love foods. In fact I am a ‘Big Eater’ for a merely 168cm and 64kg. I enjoy food a lot where ever I go. I do eat late as well, sometimes of course. Last year, when I first started working as a dive guide in Layang-Layang Island Resort, I just could not resist the [...]

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I love foods. In fact I am a ‘Big Eater’ for a merely 168cm and 64kg. I enjoy food a lot where ever I go. I do eat late as well, sometimes of course. Last year, when I first started working as a dive guide in Layang-Layang Island Resort, I just could not resist the [...]

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Do you happen to know any myth regarding to exercise? I happen to know 10 most common myths. Forget about “no pain, no gain“, that is an old news already. They still exist among us and have always been the reason some of us never really get to see our desired outcome and eventually just gave up. I got these myths from doing a long internet research. Some of them may sound familiar to you too. So here they are:

1. Longer exercise at low intensity will burn more fat.

The main focus in exercising for weight loss is the amount of calories burn during the exercise. The old fashion long and low-intensity exercise is great when you have achieved your ideal weight not when you are trying to lose weight. Remember that the faster you walk or run, the more calories will be burned per minute. But remember high-intensity exercise is hard to sustain if you are just starting. You can choose either to work your way up gradually which will be slower or begin with low risk high-intensity training with shorter duration on  each session.

2. Work out hard and often otherwise, exercise is a waste of time.

This is the main perpetrator here. This type of perception actually keep people from exercising or even begin to exercise. I wouldn’t want to perform 500 sit-ups or run for 10 km everyday. I am very sure many of us will have weight problem if all the exercises are meant to be like this right. In fact, a regular walking is an exercise, gardening is an exercise, even grocery shopping is an exercise, for every 1 hour of these a week, you get to walk further away from the risk of having a heart disease.

3. Exercise is the only way to lose the extra weight.

On my recent post, I have mention that diet takes 70% of your weight loss mission. With the right diet, you will achieve an ideal weight. However, genetics do play roles in how we respond to exercise. 2 person will not lose the same amount of weight on the same exercise program. But do not be wary, exercising is only a part in your quest to health. Your regular physical activity is the most important factor in helping you to be successful in managing your weight in long term. I have someone I know who exercise once a week with high-intensity and spend the rest of the week with no exercise yet she is very successful in maintaining her weight. How she did it? She lives in an apartment with elevator, and she is on the 5th floor. She walks up and down everyday instead of using the elevator. That is a great example of how your regular activity can help.

4. Stay away from strength training if you want to lose weight, It bulks you up.

Cardiovascular and strength training are both valuable when it comes to weight management. The misconception over strength training is one of the factors most people get demotivated when they don’t see the result. Be realistic. You don’t have to look like a bodybuilder, a leaned and trimmed body is your actual goal. Lifting 20kg of dumbbell will of course gives you one massive bicep. Strength training helps maintaining your muscle mass and at the same time keeps the fat at a low percentage. Remember, the more muscles you have the greater is the amount of fat burned and reduced to maintain your muscles.

5. Home workouts are fine, but going to a gym is the best way to get fit.

Nothing against gym operators and this is just a review. Of course with all the hype and trendy facilities, it’s pretty convincing that going to the gym is the best way. With the fitness instructors to help and guide you along with all the ladies and the guys around ; ), you might have the motivation. Research however agrees that the “best” exercising program for you is the one you will participate in consistently. As the myth number 3 says, it is your  regular physical activity that matters. Home is where you will do most of your daily activities. So why not home workout. Anyone can afford it. You just have to have a bit of discipline of course.

My only advise would be, keep that heartbeat of yours up. Did you notice that some overweight people can actually swim for a long time  ? Yes they have the stamina and they can effortlessly swim at their OWN PACE and never really exerts themselves too much. My advise, if you are not breathing hard at least during part of your workout, you definitely are doing something wrong. Get your heartbeat going guys.

So what do you think of these myths? If you happen to have any other myths that you think is interesting or you want to place comments, you are welcome.

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Do you happen to know any myth regarding to exercise? I happen to know 10 most common myths. Forget about “no pain, no gain“, that is an old news already. They still exist among us and have always been the reason some of us never really get to see our desired outcome and eventually just gave up. I got these myths from doing a long internet research. Some of them may sound familiar to you too. So here they are:

1. Longer exercise at low intensity will burn more fat.

The main focus in exercising for weight loss is the amount of calories burn during the exercise. The old fashion long and low-intensity exercise is great when you have achieved your ideal weight not when you are trying to lose weight. Remember that the faster you walk or run, the more calories will be burned per minute. But remember high-intensity exercise is hard to sustain if you are just starting. You can choose either to work your way up gradually which will be slower or begin with low risk high-intensity training with shorter duration on  each session.

2. Work out hard and often otherwise, exercise is a waste of time.

This is the main perpetrator here. This type of perception actually keep people from exercising or even begin to exercise. I wouldn’t want to perform 500 sit-ups or run for 10 km everyday. I am very sure many of us will have weight problem if all the exercises are meant to be like this right. In fact, a regular walking is an exercise, gardening is an exercise, even grocery shopping is an exercise, for every 1 hour of these a week, you get to walk further away from the risk of having a heart disease.

3. Exercise is the only way to lose the extra weight.

On my recent post, I have mention that diet takes 70% of your weight loss mission. With the right diet, you will achieve an ideal weight. However, genetics do play roles in how we respond to exercise. 2 person will not lose the same amount of weight on the same exercise program. But do not be wary, exercising is only a part in your quest to health. Your regular physical activity is the most important factor in helping you to be successful in managing your weight in long term. I have someone I know who exercise once a week with high-intensity and spend the rest of the week with no exercise yet she is very successful in maintaining her weight. How she did it? She lives in an apartment with elevator, and she is on the 5th floor. She walks up and down everyday instead of using the elevator. That is a great example of how your regular activity can help.

4. Stay away from strength training if you want to lose weight, It bulks you up.

Cardiovascular and strength training are both valuable when it comes to weight management. The misconception over strength training is one of the factors most people get demotivated when they don’t see the result. Be realistic. You don’t have to look like a bodybuilder, a leaned and trimmed body is your actual goal. Lifting 20kg of dumbbell will of course gives you one massive bicep. Strength training helps maintaining your muscle mass and at the same time keeps the fat at a low percentage. Remember, the more muscles you have the greater is the amount of fat burned and reduced to maintain your muscles.

5. Home workouts are fine, but going to a gym is the best way to get fit.

Nothing against gym operators and this is just a review. Of course with all the hype and trendy facilities, it’s pretty convincing that going to the gym is the best way. With the fitness instructors to help and guide you along with all the ladies and the guys around ; ), you might have the motivation. Research however agrees that the “best” exercising program for you is the one you will participate in consistently. As the myth number 3 says, it is your  regular physical activity that matters. Home is where you will do most of your daily activities. So why not home workout. Anyone can afford it. You just have to have a bit of discipline of course.

My only advise would be, keep that heartbeat of yours up. Did you notice that some overweight people can actually swim for a long time  ? Yes they have the stamina and they can effortlessly swim at their OWN PACE and never really exerts themselves too much. My advise, if you are not breathing hard at least during part of your workout, you definitely are doing something wrong. Get your heartbeat going guys.

So what do you think of these myths? If you happen to have any other myths that you think is interesting or you want to place comments, you are welcome.

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