LIFESTYLE Θ HEALTH Θ DIET™

Why am I ain't losing the last few pounds of fat

2010-05-02T15:07:00.002+10:00

It's kinda interesting and frustrating at the same time in knowing how our body works.

It's not a myth but it's a fact.

Just like any education, we learned, we applied and reap the results. Common sense? Yeah... But I am not totally agreed with it. I just realize that, the biology and physiology you learned from lectures and text book do not enhance your knowledge in how to lose weight. Well, i might be wrong, but this is how I viewed it.

As a matter of fact, there're some issues that i wanted to touch on which are our body responses and hormones. Typically, gaining weight is deemed easy while losing weight is seriously damn hard.

Why?

As I mentioned in my previous post about the particular few main hormones - leptin, insulin, growth hormone.

You gotta make sure your leptin level is not low : Actions: Cheat-days
Insulin must not be spiking throughout the day : take complex carbohydrate and low to medium carbohydrate throughout the day and avoid carb during then night
Growth hormone stimulated through exercises : Train hard

Diet + Exercise = synergistic effect on weight loss

This is what I am gonna apply starting tomorrow.

10 Healthiest Foods

2010-02-26T09:53:00.002+10:00

Beans

Why They're Healthy:

-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

-- That same habit may also reduce your risk of breast cancer.

Spinach

Why It's Healthy:

-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Garlic

Why It's Healthy:

-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Avocados

Why They're Healthy:

-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Walnuts

Why They're Healthy:

-- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Salmon

Why It's Healthy:

-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Potatoes

Why They're Healthy:

-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.

-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Dark Chocolate

Why It's Healthy:

-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Broccoli

Why It's Healthy:

-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.

-- The same serving also helps stave off numerous cancers.

Lemons

Why They're Healthy:

-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.

-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

P.S. Foods above is not ranked

Diets don't work and it never will + issue on hormones

2010-02-21T23:55:00.004+10:00

Ask yourself this:
1. Are you on a diet?
2. What diet?
3. Why that diet?
4. Okay, how many Calories are you eating?
5. WHY are you eating that many Calories?

Next issues - hormones
leptin - anti-starvation hormone, it controls the rate of fat loss
- the more body fat u got, the more leptin will be produced by the fat cells

Insulin - inhibits fat loss

Cortisol - stress hormone
- associated with fatigue and lack of sleep and related to high level of belly fat
- excessive cardio exercises

Estrogen - associated with lower body fat storage

Counters hormone through exercises by doing weight-training

Body Fat

2010-01-04T14:03:00.002+10:00

Some of my perspectives on our human body fat, it's up to you to believe what I am writing here is true or ain't is up to you.

1 pound of fat = 3500 kcal

What to do:
- Eating 6 meals a day
Ensure that your blood glucose level is stabilize throughout the day, as spiked insulin, will increase fat storage and prevent fat from being burned-off.

- High intense resistant strength training
Strength training could rev up your metabolism to burn more fat, also energy will be used for repairing during recovery state.

- Interval Cardio
Long boring cardio exercises will only burn fat when you are doing it and last maybe for a while during post-workout. Plus, it strip your body muscle off.

Sprinter - muscular built; Marathoner - skinny built

The best way is to do it intervally with incorporating high intensity cardio and it only takes you only 20 minutes. For example, sprint - walk - sprint - walk
This is because in interval cardio program, we create an opportunity for our metabolism to be high all days.

- Food and Nutrition
This is the main part. Even if you are unconsciously or consciously know about it, it is the food you are eating that contributed to your body fat.
1. Sugar - Cut it down. Get more carbohydrate labelled as "whole".
- Beware of fruits as it contains a lot of hidden sugars. Choose your fruits wisely.
- Vegetables will be a great source for all the nutrients, antioxidants and this could
cover up the nutrition part from fruits.
2. Fats - Intake only 20 -30% of your total daily allowances. Choose the unsaturated fats and
limit the saturated one out
3. Protein - 1.5g per kilogram of your body weight. Choose the LEAN.
4. Carb - In moderation but must have in every meals.
5. Sacrifice - Cookies, cakes, doughnut, juices, soft drinks, smoothies, pudding, pastries and many
more. Snacking it on occasion is fine and except u make it yourself.

Accident - Hospitalised - Recuperating

2009-12-24T14:01:00.002+10:00

Oh well, it's like two weeks ago when this accident happened. It's kinda a freak one from what i heard as i do not remember a thing about it. I wish i could. I would said i am considered to be lucky as i am still in one piece.

As i know, i remembered i was admitted to ICU and slept at there for 3 nights without waking up as my brain was in trauma due to the impact. Well, then i am awake up until today and managed to participate Christmas event and suchs. Last year, the same thing happened, i was admitted to hospital in M'sia because of denggi but still managed to be discharged before Christmas.

Man, i still got quite a few staplers on my head and it's quite annoying. My hamstring for both legs are weakened due to days of lying still on the bed. Not too sure whether had i lost some weight but i know i had shruken a bit in term of size.

Well, i guess i got to start over again, making myself fitter once again. If not, i can't imagine how would i look in the future. But still, gonna be caution as i am in recovery state and not to exert myself. In fact, i started to do some stretching and body exercises on the 4th day after discharged.

And, i wanna thanks everyone who has paid me a visit and wished me of getting well sooner. I am touch by it and will treasure it.

The influence of Macro-nutrients

2009-11-17T12:01:00.002+10:00

Some how this just got into my mind when i was revising for my last paper about nutrition and exercise.

Facts:

Fat cell number is set soon after birth and increase during childhood and adolescent probably the rest of our life.
Fat cell number once increased can never be decreased only the size.

Low Carbohydrate/High Protein Diet
I am sure everyone had heard of high protein diet which i myself a fan of it. I thought that high protein diet could maintain lean tissue and minimising fat and more satiating (well, it is definitely more satiating than carb and fat). The low carb diet, which claimed to reduce insulin and increase lipolysis (breaking down of fat to provide energy for the body) thus more fat is burned.

In short term, you do lost weight from these fad diet, but it is mainly from glycogen (glucose/carbohydrate stored in muscle and liver) and water. But in long term, you would be losing more muscle mass leads to lower body metabolic rate (the minimum energy your body needed to function).

Before: B calories, B weight
Dieting : C calories, C weight
After: C calories, B weight

This is where i wanted to stress on. People always complained that they gained the weight back instantly because of the loss of lean body mass leads to decrease of body metabolic rate even though you are eating the same amount of calories when u r dieting. This is the common MISTAKE & PROBLEM made by everyone. I was once the prey of it.

I remembered early this year when i tried to gain weight and mass but loss it like within a month is the result of such mistake i made.

From what i had learned from my lecturer, our body need atleast certain amount of carbohydrate in order to prevent the breaking down of protein.

FAT
Why i am not talking about fat is because fat is the least satiating, easiest to be digested and directly stored as fat in our body.

Eating too much of it = body fat
Eating too little of it = minimal fat gain

Best to consume olive, canola, seeds and nuts and fish oil. All these provide the essential fatty acids our body needed. In MODERATION please.

In a nutshell, it is not advised to follow a low carb or high protein diet and eat just enough fat.

EXERCISE!!!
To avoid the lean mass from being stripped off from your body, exercise is needed.

Strength training + aerobic exercises + Dieting = Perfect weight loss for the short and long term

Ladies: you won't gain muscle like the guys cause you don't have the amount of testerone to stimulate such muscle growth but enough to keep you fit and slim.

2009-10-28T13:01:00.002+10:00

"Being FAT does't mean being un-FIT;
Being SLIM doesn't mean being not FAT"

How to write your own diet book

2009-10-19T17:09:00.002+10:00

This is the best laugh i ever had in one of my lectures. (Nutrition and Exercises)

Sorry Dr. David Jenkins, gonna use your copyright for this.

Because no diet works for long, you too can capitalise on this industry. Here is what to do:

1. tell them who you are. It helps if you are a physician or famous.
2. pick a catchy title (eg., eat fat and grow thin - or -Calories don‘t count - or- the last chance diet).
3. the readers will need a carrot and a stick. Tell them that they had better listen to you if the don‘t want to die young - throw all the major diseases at them plus a few that don‘t exist. Then tell them that you have a plan that will make them thin and improve their sex lives.
4. present the ―Master Plan‖. As a general rule, make the diet as unnatural and unbalanced as possible. Eggs and grapefruit are favourites.
5. break out the textbooks and quote things out of context. Don‘t be shy about theorising.
6. pad out the book with rubbish.
7. don‘t overdo the exercise part - that would be too nasty.
8. Blame the victim: Diets don‘t fail - only people fail!!

Eat Like a Champion

2009-10-17T23:31:00.002+10:00

Have I lost my "taste" for the bad food? Absolutely not! I could still hit the drive-through, order up a hamburger and fries and enjoy every bite. But do I? Obviously it is no. It would be so easy to slip into those old unhealthy habits, even 10 years later, and I choose not to.

There are 2 things you can control in life.

How much you use and move your body.
What and how much you put in your mouth

Studies have found that, overweight adults who ate 2 eggs for breakfast daily for 2 months lost more weight than those who consumed a breakfast euqal in calories but lower in protein.

The Lies of Dieting

Misconception: to lose fat is to stop eating
more active you are physically the more food you need
when you stop eating, your body goes into conservation mode. Body metabolic rate dropped. Muscle and fat in your body will be used as broken down.
crash diets don't work because half the pounds you lose come from muscle. With less muscle, your body is a less efficient fat burning machine

Guides:

Choose a portion of lean protein
Choose a portion of complex carbohydrates
Add a portion of vegetables to at least two meals each day
Consume one tablespoon of unsaturated fat daily, or 3 portions of salmon perweek
Drink at least 10 glasses of water each day

Dining out is a SNAP

2009-10-16T15:39:00.002+10:00

Try the 'SNAP' strategy when dining out (for work-out days):

S - Split or share the meal
Restaurant meals are at least twice as much food as you need. Before you start eating ask to have your order split - half for now and half to go or with your dining partner.

N - Negotiate.
The menu says it comes with fries, but just pleasantly say, 'What other side can i substitute for the fries?' Fail to do this and half the time you will eat the fries

A - Abstain
When the rools are passed, keep passing. When the waiter asks, 'Did you save room for dessert?' pleasantly say, 'That food was so good it tasted like dessert.'

P - Plan
Nearly every meal and menu item of every chain restuarant in the country is on the internet, allow yourself to choose the best option beforehand.

Body-For-LIFE

2009-10-15T22:53:00.004+10:00

Jus got inspire by one of the book i bought "Body-for-LIFE".
Interesting enough, been going to the gym for almost 2.5 years and still unable to melt the fat around my lower abdominal area. And i thought, i trained hard and take a proper diet and why isn't it progressing.
Well, fair enough, i realize that i lacked aerobic exercises. Results that i got is shown in picture below, though both pictures do not show clear significant differences, but i do realize my body has been sculpted in around 2 months.

So i believe everyone can be a CHAMPION, by incorporating a proper diet and exercise routines.

2008

2009

Back to the books, what i have learned:
1. Weight training - 3 times a week no more than 46 minutes
2. 20 minutes of high-intensity aerobic exercises
3. Eat six meals a day
4. One off day

When i tried out the training program yesterday, it really exhausted me to a level that i never felt before. But this is just the beginning of my training program and i would say that, i am gonna prove whether the theory presented in this book can be applied.

We'll see about it in 12 weeks time.

It's time to get Serious

2009-10-02T02:05:00.002+10:00

Gosh, creating this and that regimens for myself and eating food that are deemed to be completely the same each day, kinda made life bored. Sadly, still having a bit lack fo time to study the gym book i bought which i think might provide a decent discoveries in my current training program and diet. Kinda sick with the flabby look. Can't do, can't help, it's part of me since my younger age therefore it takes time to lose my "dear friend" away. I know it's hard, but i am gonna go serious back into it once again after this holiday break. NO MATTER WHAT!!

SERIOUS! SERIOUS!! SERIOUS!!!

A great time since after a while

2009-10-02T01:53:00.004+10:00

Man, really wanted to thank you, Cintia for organizing this trip down to WnW. Man, this is the kind of life i am looking forward everyday especially during holiday.

Though it is 2 guys, 1 girl and a theme park, it's more than enough. I just loved the excitement of last minute rides. 3 of us looks kinda crazy at that time. :p

Ramen, haven't eaten until i am fully satisfied for quite sometimes. Should have make my face thicker to get another bowl of free ramen though i had consumed 2 1/2 bowls of it.

Next, hahaha. You and Joel been pestering me to know who is she, lol... really thx you for the care u showered onto me, felt being appreciated. But still, i won't disclose who is she. Just FYI, though i know she can cook good foods, it doesn't matter to me. People always said that, knowing to the heart of a man is through his stomach, not in my case. As long she knows what is healthy, i am fine with it.

Things on My Mind

2009-09-16T13:31:00.000+10:00

1. Drinks with the guys and girls from J6 this COMING Friday
2. Do something special on mid-autumn festival
3. Assisting "Angel" to plan a trip to "Wet N Wild" & Painball.

Falling for you

2009-09-07T20:30:00.002+10:00

As i am sitting in front of my desk,
wondering what is wrong with me.

My body,
covered with a strange atmosphere,
producing tingling sensations.
I felt, i am beginning to waver,
Why?
I don't know...

My Eyes,
covered with moist,
i realize i am crying for it.
Still,
Why?
I don't know...

My mind,
clogged by a cloud of mist,
unable to feel and sense what is wrong.
Why?
I don't know...

My soul,
longing for something desperately,
and that instance
i know it's you i want,
wanted to tell you how much i wanted to be with you
as i have fallen in love with you.

Fallen for you...
I have fallen for you...

My Attempts in weight gaining and losing

2009-08-29T13:11:00.002+10:00

First attempt:
Diet: In M'sia, most meal taken was eat out. (economic rice and etc).
Results: Gain more fat than muscle mass
Activities: Gym and some sports
Later: loss all of the weight gained and revert back to original state

Second Attempt:
Diet: At Aus, 90% home-cooked meal with literally very low fat and no spices (salt, sugar except tomato sauce). Eat in bulk and frequently.
Results: More muscle mass gained compared than fat.
Activities: Gym and some sports
Later: loss all of the weight gained and revert back to original state

Conclusion:
Dietary pattern is the crucial factor of weight gaining and losing. What you are eating now, is what will make you into.

3rd Attempt: on experimenting
Aim: To discover the burn and lose the fat while maintaining the body size and slower growth
Diet: same as second attempt but eat in moderation and quality of food
Activities: As much as i can get

Balancing energy input and output and theory in burning the stubborn fat

2009-08-29T12:33:00.002+10:00

Crazily, since i got my shoulder injured though it healed a bit but i am not gonna let it beat me down (just gotta take precautions) which is the main reason i stopped gym for almost a month (Life's sucks without it) and beginning my jogging mission. Just part of the way to keep myself fit and not being sedentary. And now, probably reaching the over-training stage, incorporating more and more sports along my schedule and how to burn off the fat around the abdominal. It's mentioned by my lecturer that fat can be use as a fuel through aerobic exercises (oxygen needed). Though i know about it, but nvr realize it. LOL... And now, i kinda get drifted away from my study and attentions are on my body. I don't see it as a lot, jog and swim twice a week plus 6 days of gym. Food intake is in moderation and controlled compared to what i eat in my previous post. Gaining is part of it, but maximizing the fat free mass (muscle) and reducing the fat mass are more important. This is the third attempt of my doing in losing and gaining.

When i came back from Adelaide from my last sem break. Supposingly, i knew that most people around me are not that quite active and involve a lot in sports (this is back then in my first semester period). Miraclely, i started asking a few guys and the journey begins, recruiting the people on the way. I would say it's a not too bad for the turn up, around 6 peoples. The people who i invited to jog with me is my beloved Judah 6 group members. This is how i put on the initiative to send out email to everyone informing about this. It was cool and fun afterall. This is like what i used to study in uni, promoting public health :p

Issues, Meaning, Life, Health, Purpose

2009-08-29T12:13:00.003+10:00

Life is not all about gain nor loss. The purpose of living and meaning of a life is what and everyone should hold preciously on. Without it, it's like the dark abyss, lifeless, meaningless. Basically, NOTHING.

I am also not too sure what's going on here but i know it is what i wanted to do most and go beyond the set boundaries. Seeing that quite a few of my friends have graduated. Sadly, 1 by 1 having no choice but to go back to their home country respectively. Honestly speaking, event like this is unavoidable cause you have no control over it, and you can't even you tried. Except God, who did the planning for us. Though i have seen, people cried when coming to farewell, the feeling and emotions are unsurmountable. In my eyes, life goes on. I really can't tell whether should i cry or feeling sad about it and what's the point of being in that state. Not trying to be ego or macho or whatever, i don't see it as a necessity. Ain't you should be happy for him or her that he or she is leaving us to carry on their journey of life though i know you would never know when you might get to see each other again. Yeah, not everyone is me nor me is everyone, if not what life can be.

Recently, realizing this, i would suggest that health is the essence of life. As my dad always said that, "No health, no wealth" or basically without a proper health, whatever you got in possession is nothing.

P.S continue in next post

The food i am eating everyday

2009-05-26T00:12:00.003+10:00

Breafast
5 slices of thick wholemeal bread
2 slices of thick raisin toast
2 eggs (no yolk)
olive spread and jam
300mL of lite milk
1 handful of mix fruits and nuts
8-9 pieces of grapes
1.5 pieces of wheat biscuit

Brunch
2 slices of thick wholemeal bread
1 slices of thick raisin toast
An egg
Lettuce
1 glass of lite milk
1 banana
1 apple

Lunch and evening tea
5 eggs
200gram chicken breast fillet
5 bunch of asian vegetables (about 250grams)
garlic, onion, tomatoes, ginger
3 cups of rice (300gram)

Late dinner
150gram of spaghetti
1 orange

Approximate calories above 3000kcal or 12600 kJ

How body building has changed my life

2009-05-25T23:19:00.002+10:00

Talking about this, a lot of involvements and interesting stories lie beneath it.
It started back when i was in my foundation year. Right even b4 i started, i always tried to look fit and good. Well... it never worked out that way though.
Erm... i kinda don't know who my dad really is, doing things when u r least expected. introduced me this gym.

It begins with health reasons and being fit. Days by days, it just went to a point where i started to felt meaningless. Observing the occupation of other gym members which only one caught my attention, modelling.

Nutritionist/Dietitian - Trainer - Modelling - Weight loss Consultant - Food scientist (irrelevant but useful) - Freelance

just recalled that, a lecturer of mine told me, in order to make ur goals realistic and work toward in achieving it, you have to write it down.

Sort of like now, among all those occupation above, i would say i am just half way to it. some jus need long term investment.

One idiotic event which is when i am doing my second blood donation. when going through the screening procedure, the lady asked me: "fren, u gained 9kg in 3 months?". i told her it was 5 weeks not 3 months. LOL... gasped... i was thinking, i don like i am fat or obese (though my BMI is overweight) or anything. So i replied: "is gaining so much weight in short period of time will suspend u from donate blood?" Oh well, i guess it is worth suspicious. thinking i am taking some steroid to put on those weight.

Just before i end, our body is just a vessel to contain the soul in it. once u die, it will be returned but not ur soul. So, though in the end we are returning it back, why not return it back in the most perfect condition by changing your lifestyle and habits at this moment. it's never too late begins with, but it will be too late if you don't something with it

My Diet's Plan

2009-03-19T21:31:00.008+10:00

Day - Gym activities - Breakfast - Lunch - Dinner
Monday ------- Chest ----------------- Menu 1 - Menu 1 - Menu 1
Tuesday ------ Shoulder + Triceps --- Menu 1 - Menu 2 - Menu 1
Wednesday -- Back ------------------ Menu 1 - Menu 1 - Menu 1
Thursday ---- Chest ------------------ Menu 1 - Menu 1 - Menu 1
Friday -------- Leg + Biceps ---------- Menu 1 - Menu 1/3 - Menu 1
Saturday ----- Back ------------------ Menu 1 - Menu 1 - Menu 1
Sunday ------- OFF ------------------- Menu 1 - Menu 4 - Menu 1

Breakfast
Menu 1
Egg, 2 to 3 slices of bread, milk, cereal oat biscuit, a bowl of oats, olive spread and jam

Lunch
Menu 1 (Sandwich)
3 to 4 slices of bread, ham, chicken, egg, cheese, milk, lettuce, cucumber, carrot, tomato, banana

Menu 2 (Pasta)
Pasta sauce, ham, chicken, tomato, carrot, lettuce, fusilli, egg, cheese, milk, banana

Menu 3 (Pancake)
Milk, pancake flour, 2 eggs, Manuka honey, bread stick, cereal biscuit, banana

Menu 4 (Yoghurt)
Dried fruits and nuts, cereal biscuit, honey, fresh fruits, banana, sweet potato, pure yoghurt, milk

Dinner
Menu 1
2 to 3 type of vegetables, 4 to 5 eggs, chicken breast fillet, apple

Blood donation

2009-03-03T20:11:00.002+10:00

Blood donation process was awful from what i see compare to when i was first donated my blood in malaysia. Well well well, at first.. i thought it was painless or more or less just a bite in my vein, i am not sure whether should i put the blame on the nurse who poked the needle into my vein or is it the alcohol solution that is not working. yeah it works somehow! but futile..

Man, the ordeal was not that bad after all even though it made me feel uncomfortable with the needle obstructing my hand movement. Lying there motionless as my blood being drained, thought that i would faint. Recalling the first time donating blood, i fainted.. can't believe it. but this time, it is not so gonna happen.

That's how it looks like, ur life force being sucked off, heart beating increasing, blood pressure increased as well, trying to fight for survival, all those kinds of emotions and all sorts of weird thoughts just came to mind.

Try it, for first-timer it is always cool and very intriguing while intimidating by the needle. Anyway, blood that being donated will be given to the Australia bush fire victims who needed it. Sacrifice a bit to save lives is priceless, don be a selfish-brat. You don know when u might be needing someone blood to save your life. Well, if you are deemed unfit to donate, don fret, try to be more healthy next time to donate.

10 Habits That Mess Up a Woman's Diet

2009-02-17T01:42:00.001+10:00

Mindless eating
Putting Others' Needs Ahead of Our Own
Not Being Honest
Skip the Broccoli, Eat the Fries
setting Off Without a Plan
Exceses, Exceses, Excuses
I'm Moody-Let's Eat!
Give me the Quick Fix, Now!
Drinking Away Our Waistlines
The All-or-Nothing Approach to Dieting

How the Rich Get Thin

2009-02-16T00:20:00.002+10:00

I came across this book at Popular Bookstore "HOW THE RICH GET THIN"

Summary of it

Eat high-quality protein at every meal
Say yes to complex carbohydrates
Get lots of calcium from dairy products - its essential for boosting metabolism
Eliminate all processed food
Exercise eveyday

Root Cause to overeating

2009-02-15T22:43:00.005+10:00

1. Direct Cause
Conscious Eating - you are in control how much you want to eat (not a major factor in
overeating)

2. Indirect Cause
Unconscious Eating due to External Factors a.k.a. A.B.C factors:
A: Accesibility - M'sia is a food haven
B: Big Portion Size - Heard off this: Woah! this is a lot and it is so cheap. Coffee Bean-the large ice blended could easily up to 500 kcal. I worked with them before. No jokes.
C: Choices - we human are blinded by it when there are a variety laid in from of us. Spoilt by
choices.

Solutions:
Tackle the A.B.C. factors
Focus on the quality of food not the quantity.
Learn to be choosy
Learn to share
Don't mistake thirst for hunger
Eat slowly
Eat with Your Four Senses
Compensation
Eat Breakfast
No late-night snacking
Drink water
Never starve yourself - eat 5 meals a day
Indulge yourself once in a while - don't stress yourself

Macronutrient Management
Carb - choose those with high fibre, from fruits and vegs.
Protein - the best dieting food but you still need carb and fat to complete it
Fat - EPA, DHA,
monounsaturated fatty acid,
polyunsaturated fatty acid,
limit on saturated fatty acid but don avoid it
Avoid and eliminate trans fat

Exercise Protects Against

2009-02-15T03:12:00.000+10:00

Hypertension
Stroke
Type II diabetes
Osteoporosis
Obesity
Breast Cancer
Heart Disease
Depression
Sleep Disorder
Colon Cancer
Arthritis

Benefits of Strength Training

2009-02-15T03:08:00.002+10:00

Reduce Resting Blood Pressure
Avoid Metabolic Rate Reduction
Reduce Risk of Type II Diabetes
Reduce Low Back Pain
Increase Bone Density
Increase Calorie Burn
Reduce Arthritic Pain
Reduce Cholesterol
Improve Lean Body Composition
Avoid Muscle Loss
Improve Digestion
Reduce Body Fat

Again

2009-02-13T18:59:00.001+10:00

Again it happened,
When i first met you
You mesmerized me
With my eyes closed
You were gone again

And again,
This intriguing feelings
That i have
By just seeing you
Caused a turmoil
In my head and heart
Such emotionals exploded
Without me having the time to halt it
I yelped,
With tears running down my very cheeks
At this instant,
I know,
I am crying

Again,
I am thinking
Why does it have to happened
Ambushing me
On my least stronger state
Of emotional
At this very moment,
I only have this in mind

Will we ever met again?
It's a positive
Will you ever come back to my side again?
I doubt and keeping my fingers crossed

Do
Come back to me
One day, just one day
Is all i asked
Again and over again...

Losing weight the right way (a short one)

2009-02-13T16:09:00.004+10:00

Greentea - consuming it before any form of exercises enhance fat loss in the abdominal region

Eggs - improve eye-vision without you realizing it. Consumption can be high only when u r using
it more for exercises especially for body building. A better and much better food than
carrot (you should know what is the effect of overdozing with Vit A = yellow skin)
Basically, try consuming atleast 4 eggs per week depending on body needs. well you see, you can try observe any bodybuilder in their 20s and 40s, do many of them wore glasses.

Almond - eat a handful of it will provide you the essential or good fats for ur daily need plus it is
lasting and make u feel full.

Carb - major killer in weight gaining. Opt for unrefined, wholewheat, high fibre contain carbohydrate as this will not spike the insulin level in your blood and takes time to digest it.
White bread, a NO NO.

Jogging - Boring, right? try this new way of running
20secs of fast running, then 20 secs of resting, then 20 secs of fast running, then rest.
repeat for 5 reps.
Flexibility - can be jogging, cycling, skipping ropes or anything (related to aerobic)
- times and repetitions (reps) adjust to suits your own capability.
- took less than half an hour

Exercises - opt for a mixture. Doing weight training increase muscle mass thus increasing
metabolic rate for burning fat. more muscle as the composition in a body will burn
more fat. Second, go for cardio work out to increase calorie burning.

The best diet - The Mediteranean Diet. Shit!! forget about what is it like except for its intake of essential fatty acids such as olive oil

Resolution in Australia

2009-02-13T15:53:00.004+10:00

MY BODY
1. Get it tanned at Gold Coast or whichever beaches at Aussie.
2. Bulk it up ($ availability)

PERSONAL
1. Learn to Cook (not jus only eggs)
2. Do your own washing (not much been done though)
3. Ironing (mastered but not skilly)
4. Grooming (on the way)

MY LIFE
1. Assist people in Losing Weight & to be fit in life (Health? DIY with guidance)
2. Graduate with a degree in NUTRITION
3. Opt for a postgraduate in DIETITION ($ availability) or
4. Study course into becoming a personal trainer
5. Learn the food cultures, eating habits related to psychology and emotional
and physically that lead to weight gaining in australian

What and when to eat the appropriate meal to become Brawny

2009-01-18T00:42:00.002+10:00

1.Determine RMR (RMR = 500 _ (22 X Fat Free Mass)
2.Determine TEF (TEF = RMR X 0.1 to 0.15 [protein>carb>Fat])
3.Determine RMR + NEAT(Non-exercise activity themogenesis) (RMR + NEAT = RMR X NEAT Factor)
4.Determine RMR + NEAT + TEF (3) + (2)
5.Determine ERAT(Exercise related activity themogenesis) = Mass(kg) X Duration(hr) X MET
6.Determine total daily energy expenditure = (4) + (5)

NEAT FActor
1.2 to 1.3 for bed or chair ridden individuals
1.4 to 1.5 for sedentary occupation without daily movement
1.5 to 1.6 for sedentary occupation with daily movement
1.6 to 1.7 for occupation with prolonged standing
1.9 to 2.1 for strenuous work or high lesiure activity

MET values
High impact aerobics 7
Low impact aerobics 5
High intensity cycling 12
Low intensity cycling 3
High intensity walking 6.5
Low intensity walking 2.5
High intensity running 18
Low intensity running 7
circuit type training 8
intense free weight training 6
moderate machine training 3

Nutrient Timing by phase
Phase Timing Meal Type Ratio
Phase 1: The Energy Phase 10 minutes before training Liquid P + C 2:1 (carb to protein,
no fat)
Sip during training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 2: The Anabolic Phase Immediately after training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 3: The Growth Phase 1 hour after training P + C 1:1 (carb to protein,
little fat)
3 hour after training P + C 1:1 (carb to protein,
little fat)
Phase 4: The Recovery Phase 3 to 4 meals during the All P + F From 1.1 to 2.1
remainder of the day (protein to fat, little
carb)

Example
Evening Workout (6 to 7.30pm)
6-6.30AM P+C
9-9.30AM P+F
12-12.30PM P+F
3-3.30PM P+F
5.45PM Liquid P+C
6-7.30PM Liquid P+C
7.30PM Liquid P+C
9.30-10PM P+C

the meals have to be follow in order when training hour is shifted, meal patterns remain

Energy Phase - need energy to do work (important during pre, during and post) (more to liquid P+C)
Anabolic Phase - after training last about 1 to 2 hours (more to liquid P+C)
Growth Phase - After anabolic phase, about 3 to 4 hours (more to P+C)
Recovery phase - rest of the day (more to P+F)

Food. What is it?

2009-01-01T15:27:00.002+10:00

Ok , just being back for a while, probably... maybe... who knows... whatever... don't bother.

I also can't remember when was the exact date i last blogged at here. Well, atleast i did come back for the year 2009 to update my this old bloggies.

Just realized that this little thingy bugged me all the time, guess what it is?.... FOOD!!! The glorious FOOD. To me, food is just food, wtf does it can be classified as a nice, tasty, wholesome food. what crap is that. Yeah, borned into this family of mine, whom my grandmother and aunts are genetically able to taste the difference as well as my friends. Shit!! does this pass from one bloodline to another that you possessed with a good sensory machine in your brain. Why not in me. How sad can this be... this does bug me when ppl asking about where and what sort of food is the best in your place... and usually, what i do is that by keep quiet or just utter er...er....er... in the end, two words for it - DON'T KNOW

Food is just merely food. As long you dont waste or abuse it, it will jus be fine for anyone. In my case, since involving depth into discovering what our hunan body needs to survive, what is the essential for it to thrive and growth optimumly and letting your brain telling you what your body's need, so i guess i finally loss my finest sensory evaluation skills given by the creator of human being. But this do changed my life, into a freak when coming to food. Furthermore, involving into bodybuilding exercises is part of the enhancer that evolved me into losing my taste bud's sensors. Woah, is this EVOLUTION as being claim... just crap.

Just to be honest, i hate carbs a lot, it makes me feel fat. even though fat by itself is not a good word, but it doesn't make u fat just by eating it compared to carbs. Long Long stories about health and nutrition, secrets are needed to find out which makes life intriguing.

Food is food, nth else. i consume it because my body needed it. What the food can provide my body is the food i will consume. what my body needs will be the food i am searching for. Just plain simple.

A york, wont raise your cholesterol, eat it for your health's sake.

Won't be blogging anymore

2008-01-06T01:17:00.000+10:00

finally, i have decided to put a stop on blogging. who knows... some months or years later i might be back to blog again. well, this is depending on myself. anyway, feel free to visit and add me in friendster and facebook. (both using the same email address raymond_tst@hotmail.com)

secondary year is over...another level is here with so much fuss

2006-03-14T13:39:00.000+10:00

result is out, quite satiesfied with it... am i...trully happy with it...? oh well, i did try my best and the result of it came from my hardworks, what for am i still mumbling...grumbling... guess i am suppose to be happy not being sad or whatever emotions that starting to overwhelm my soul. focus...focus...focussss...... i can conclude now that i had completed 3 stages in life, first -kindergarten, second- primary school, third- secondary school. Now, the last level, high school or college or university. thats the final step and will be heading to working's life. life just like that, sometimes it is boring, somethings it is fun sometimes it is...... whatever

final is approaching

2006-03-08T13:15:00.000+10:00

without realising time, as it flew by everyday. it is already almost 2 months plus that i am studying in this new college of mine, UCSI. mid-term has just passed and one more month, will be facing the horrendous exam again. passes are required in order to not taking sup-paper. who else knows, what will happen in the future. it is like a dark abyss, can never be predicted.

Reappear again...

2006-03-08T12:57:00.000+10:00

it's been a while for me. going through ups and downs during my last year. As i had thought, life will be easy after that and it will end one day. unfortunately, it didn't. why am i mumbling so much?? got to look in new perspective now.

At last, i came back to my blog to express my life thought. i stopped it last time cause i felt so meaningless in blogging but not until now. my view changed. i am no more a secondary school student but a high school one. that's really amazing!! one more step, i am out to working world, full with fraud, biases, unfaithful people and... whatever it is, glad that gods forgave me and i myself sacrficed a little to reappear in this blog's world again.

A new life means a new hope. each and everyone of us has such chances, but in the end, it is up to the individual. i have a few friends who always mentioned that they don't have time to do this and that. i don't feel that they don't had the time, just that they don't give themselves time for themselves. oh well, life is life, it is a human's process that can never be avoided.

Hazy future

2005-08-14T19:00:00.000+10:00

Hazy future

Walking alone down the winding path,
the path that I walked for years,
turned into a misty road.
I just kept my pace on,
even though the visibility of the air
is unclear,
just like my mind.
The hazy air,
choked and suffocated me...
I close my eyes and
put myself deep in thought…
What had happened?
This problem was already in the headlines.
While mine is getting started,
but I don’t know why, why…
it wants to fall on me.
My future is just like the haze
The unforeseen one,
the unpredictable one
and the undoubted one.
My pace came to a halt,
droplets of tears started to form…
How am I going to proceed my life?
A life that is full with resentment…
Should I accept this as life
or fate…?

In the quiet night

2005-07-24T01:28:00.000+10:00

In the quiet night

The authentic smile of yours is so mesmerizing,
when you smiled at me.
In this quiet night, I’m waiting for you…
Reminiscing about the time when you forgot to smile,
and your smile that started to fade away.
Fond memories started to resurface
in my mind.
At that place where the stars fall from the sky,
hoping that you’ll smile again one day…
This is what I’m forever praying.From when has my smile faded this much…Since it was shattered by one mistake…
And that now,
I want my thoughts to reach you
and always stand by your side
so that I could embrace the coldness of yours…
no matter how far away we are
we’ll meet again someday,
at the place where the stars fall.

so much problems to bear

2005-07-16T16:46:00.000+10:00

althought my mind is quite clear with those problems that i am facing, but i don't know why i still feel something uncertain. it is giving me a headache, a terrible suffering to me. i guess i am not happy person after all.

problems seem to be come to an end and a new one is on its way, entering my life bit by bit and destroy me or even perish me. why this will never stop!!! i demand you. why are you always pick me as a target, the one who has a much fragile emotion like me? "you" just tend to vanquish me from the start. why can't you choose others?

i couldn't blame this on anyone cause everyone also has their own problems too and this is a natural thing. problems can be severe if you procrastinate it all the time, a stitch in time saves nine.

Eh!! Mui!! we already experienced so much problem the last few month and now it is finally over. i know i am at fault at the beginning for causing so much misunderstanding and misconception between us. i am crying over splitted milk, i have always been asking you why you seldom talk to me, and now i know why. i realise that we don't have much topics to talk to each other when we were together. i really felt embarassed over this matter. luckily, it is over now, we can enjoy our friendship again. i really feel happy and surprise when you call me "brother" on the net. what a nice and pleasant surprise!! i still remember you dislike me to call you "sis" as you will feel awkward about it, same to me as well, but i don't mind if you call me like that.

yee yang thanks for your assistance all the time, i appreciate it a lot, no credit to you as you sometimes hurt me, got meh? just kidding. i think you know me quite well in first hand but not all and i myself also who the hell are you, sigh.... so long together and still blur blur to each other, but atleast we still know what are we doing when we talk about our "sum si". nearlly forget also, audrey also helped me quite a lot in sorting out my feeling problems, giving me assurance, bringing back my self-assurance. chin yee too.

so lucky, today got to met my jie on the net, she cleared my thought about what to do with my problems especially love problems. i really don't know that there is exist two type of love unconditional love and conditional love. this is a new things to learn and treasure. Jie, i know what to do liao!!

this evening seems to be a bit boring and gloomy, wish to chat my "mui" here, but she is not. what to do... so, bye bloggie see you next time.

life is just great

2005-07-10T18:25:00.000+10:00

stop writting poems for a while, cause don't know what to write liao....!!

someone finally called me "brother", first, i was so shock to hear about it but it is true, can't denied it. happy..happy... she really naughty one when she ask you to do her a favour, i said do it the simple and efficient way, she rejected it, really no eyes see.... what to do, she is my "sis", as a brother need to take of her and do what as she told. hey, don't angry sis, joking only, is you angry tell gor privately.

is my life that bad to have a sis like her? actually not after carefully think all over again, the day after she told me. feel great to have a little sister like her, an energitic one. Nice to meet you! won't regret to know you.

hey, when are you free to go jogging with gor again?

Thanks

2005-07-05T21:05:00.000+10:00

Appreciation of thanks to my friends

Your name,
popped into my mind,
like a shockwave.
At this moment,
I remember that
I owe you something,
a simple thank.
Your kind and sincere assistant,
will never be forgotten.
It appear to be a
deep scar…
With this 6 letters…
that form into this word
T H A N K S
This thank,
is never enough
to repay your kind deed
that you had done for me.
I feel sad….
Unable to thank you directly
in a more sincere way.
All in all,
I thank you.

Dedicated to my friends, yee yang for helping me to succeed this blog. And for Audrey for correcting my grammar in my poem

A Suffering Soul

2005-06-06T16:56:00.000+10:00

A suffering soul.

Since the day we are born,
we are not a living thing,
but a soul.
This body,
a temporary feature only.
When we experience reincarnation,
Our soul wills posses this body
so that we could live on this earth.
Our soul again is eternity.
And here,
in this day and ages,
people suffering from,
Hunger, Poverty, Frustration, Depression, Stressed, Anxiety….
No peace in a living soul.
Will a suffering soul
blame this on God,
for letting it to return
into this fractured world?
Is this really a game or challenge?
To the soul.
Why God can’t just let the soul
Have its own freedom.
Why can’t God!!!
Why……!!!

Pressure

2005-04-26T21:18:00.000+10:00

Pressure

Living in this hectic world,
we sure will face a culprit,
that is the Pressure.
In my life,
I just realize that
putting pressure on oneself
will just ended up suffering.
What for is we doing this,
we should make life enjoyable but not suffering.
Even though we sure will face pressure,
we must handle it with
an easy and calm heart.
Never, never make it hard for yourself.
Doing things you like can ease it off,
talking with your best friend will do too.
Standing on the hill,
taking deep breath and breath it out,
will put your mind together in one peace.
Therefore, pressure is just a thing
that happen in everyone life,
don’t let it burden you.
Just take it easy,
easy,
easy,
And you will be happy.

Seeing you sad made me wanna cry

2005-04-25T22:58:00.000+10:00

Seeing you sad made me cry

Sitting by the hill,
watching the
bright lunar moon and
myriad bright stars
shinning upon my face
and showing me a warm smile.
Although this kind hearted moon and stars
sympathy me whole,
but I still can feel the
heavy depressed of my broken heart.
Droplets of tear role down my cheek,
no one is here to console me,
feeling sadder and sadder.
My mind is unclear with thought
about your sadness.
I just can’t stop thinking of it,
Please stop, I begged myself, but…
I cried and cried even louder,
Putting my head on my knees,
like a little boy,
eyes full with deep tears that threatened to gush out,
Sobbing, sobbing, and sobbing.
I can feel the sadness and pain in my hand,
just similar to my fragile heart.
Here,
I wish
she was here to comfort me,
Only you,
I needed the most.
I just wish,
just wish,
you were here by my side
All the time.

My Love to You

2005-04-24T11:44:00.000+10:00

My Love to You

To My Dearest One,

Running side by side with you,
along the greenery hill path,
wind blowing breezily towards us……
Seeing the bright sun,
setting beyond our sparkling eyes
just you and I.
From the ray of the sun,
we can feel the warmth from it,
as well as our love……
Our conversation is lively,
full with emotion in it,
we talk happily,
like it will never end……
Trying to tell you,
I have fall in love with you,
so deeply……
My love for you is stronger than pride.
But the words……
just don’t come out,
this hurts me deeply.
When I got the chance,
To talk,
Meet,
and follow you……
My heart beats were
Unusual……
Feeling the joy
gushing out from my soul
However,
You got someone you loved,
So, no matter how much
I care,
Or even,
love you……
You will just take me as a friend.
Maybe,
We are destinied
not to be together,
at all.
What am I supposed to do?
I am just a
normal human being,
not a god!!!!
But,
My heart just doesn’t want to
give up,
on you……
Wish to hold,
Touch,
and fell,
the warmth from your beautiful hand,
and don’t want to let it go off.
If you are not the one,
why does my hand fits yours……
I will wait,
Wait,
and wait,
Now and forever……

The Unique that Lies in You

2005-04-24T11:36:00.000+10:00

The Unique in You

Walking down the shore,
making footprints on it.
Those prints,
were left behind to be washed away.
Friendship never end like this
and
so do love also.
It’s been long,
we know each other,
for years.
So far,
I never met a girl like you,a gutsy one.
Somehow,
you are Unique,
your Innocence,
Humorous,
Craziness,
that lies in you.
Sometimes,
jealousy approach me
because
you were blessed with such a
wonderful brain.
As we know,
God presents this gift
especially for you,
to make your life
a better place.
Don’t let it flow down the drain,
Treasure it,
Use it.
Sorrow and Sadness
are just a game in life,
don’t bare it in mind,
it will ruin you.
Worshipping to god,
making some prayers,
will help you in your life.
Believe in it,
trust it with your own heart.
However,
Perseverance is needed,
Be patient with it,
that what gods do.
Stay healthy always
and all the best.
To you ……

The Past

2005-04-24T11:24:00.000+10:00

The Past

Letting the time slowly go by,
every hour, every minute, every second.
These moments of time,
had left us without looking back
All and sundry will just remember it, The Past.
People often think about it,
even every moment that took their breath away
and the past don’t even bother about it,
as easy as breathing the sweet air.
Laughing at us all the time,
without pity or mercy.
We, human just let it dominates over us
Why!!!
Why we had to suffer,
we are born to live,
live life to the hilt,
enjoy every moments with joy and pleasure,
make the place a better place to live,
but not dreaming in the past.
We must fight it,
Go through it,
control it
But,
don’t forget,
we learn our mistake from the past.
The past teaches us,
educates us,
advises us,
that helps to bring us a better present
and the present brings us a better future.
Remember,
the past can be kind towards us.
Indulge deeply in it,
will just ruin us.
Forever….

Boring

2005-04-24T02:30:00.000+10:00

Boring

Life is just a game,
full with dullness.
Life is just a game,
played by god.
Our lives just depend on it.
The emotion that being displayed,
showed that we are boring.
Because,
living at the same place
and some just eat and sleep all day.
Life is just so boring,
the entire jubilant atmosphere
don’t seem to be appear
in our daily life.
Everyone is depressed and sick with it.
Boringness just made us feeling fatigue,
throughout the day.
Sophisticated amusement park,
doesn’t cheer us up.
Because it looks like the same old amusement park.
Day after day,
people will still behaves the same,
with the glory of boringness.
Hahahahaa!!!