exercise – GQ for the Uninitiated

The Day Before My New Fitness Programme

I’m nervous… excited too but more nervous than excited. It’s the day before my personal fitness schedule : Goya90 Days Fat to Fit

The challenge is a daunting one. It isn’t so much the workouts itself, but the anticipation of a mental battle to keeping motivated throughout these 90 days.

I’m sure I shouldn’t be beating myself with self-doubt and that I should trust my body to get into the new routines comfortably… eventually.

These few days leading up to it, I’ve also been doing some rounds and testing of the new workout routines to prepare for it. So far so good as long as I don’t push myself too hard right out from the start. This will be something that I will have to work in comfortably.

Just now also I did some measurements. These I will be also doing weekly to track my progress. Things such as weight and size as well as basic calculations of Body Fat % as well as BMI.

I shall spare the rest of the info, but I will be starting this programme, weighing in at 113kg… (sad, huh… this is how much I have let myself to put on till now.. 🙁 …)

I have a complete Excel sheet just for keeping records of my progress.

Ok, keeping my fingers crossed. It’s 11pm and I’m getting to bed for my first HIIT workout training tomorrow.

GOOD NIGHT! 🙂

Brooks Half Marathon 2013

Some of you will know this feeling. There are runs in a year which you simply have to do just because it’s an annual thing that you do. Not doing it will simply mean breaking tradition. There are also those runs that you don’t really have to do, but you sign up for it anyway, simply because nothing else is in the calendar.

Well, for me, Brooks Half Marathon 2013 falls in between both of the above. The 21km of Brooks happen to be a route which I had ran my very first half marathon, so there is a bit of a sentimental attachment to the event (it was the Bareno Run route in 2011). It’s also a run which happened to just be right after Chinese New Year, a quiet period where things are just picking up. So, I didn’t need to think long and hard about it and just signed up.

Perhaps I didn’t thought about it hard enough, but I never expected to be so undertrained for the race! Hehe… Before I rant about the details, I’d say first that it was a really painful experience. A run that i was proud to have done and finished, but one that I unnecessarily suffered a bit too much.

I hadn’t clocked in enough mileage. DID NOT RUN ENOUGH.

That’s what holidays and long vacation breaks does to you… inconsistent training as well as indulging a bit too much in the savoury department. Oh, but then again it was perhaps just me and not being stronger-willed in this period. 😛

The few days coming up to the event was a mental battle of whether I should or should not be doing it. At 50:50 between yes and no, it could have gone either way, but thanks to the determination of my good friends, Yvonne and Andrew in making sure I don’t quit, I gave in. Perhaps it was a befitting positive “punishment” to tell myself I should not have taken it lightly… lol.

Here’s a little list of what I faced, good and bad, (perhaps more bad, but then again, I’ll look at it positively as the things I needed to improve on… hehe…)

The extra weight I put on during the holidays did not help, but I managed with walk breaks in each km of the run (in contrast, I ran10k before without once stopping to walk)
My feet hurt before and after the run. Think it was due to trying to do forefoot running during training as well as the event. (it was ok last time, but then again I had been training consistently then)
Pacing certain runners in the event that was about my speed certainly helped me to keep at it. (especially the ones wearing professional compression suits, cause I was motivated to keep up with them)
Starting the race early was great as the run was rather cool throughout. (although that also meant that I had to get up at inhumane hours of the morning… to get out to the site :P…)
One big reason I had to finish the run also was because this was the first in this new running season. I’d just be crushed if I failed at finishing this first big run of the year.

Crossing the finish line in the end, despite a dismal time, was such an ELATION! Towards the end, the pain gave way to a numbing determination to just finish and a for that little trophy to inspire me to push on.

In the big scheme of things, it was so good to have completed this half marathon. It told me both, that I needed to keep it up and reiterated that I could do it if I set my mind on it.

This picture describes how I feel physically… 😛

This one is how I feel MENTALLY… 😛

KEEP THE LEGS MOVING, KENNY. DON’T BE AN IDIOT AND STOP… 😛

Circuit Training

As fitness was always my primary goal, I couldn’t help to sometimes look at the potential weight loss from my exercises. And after much reading and researching, the clear winner for a fast track fitness programme are good sets of circuit training – the idea is to constantly keep the different muscle in your body activated and the elevated heart-rate results in a good cardio workout.

Although I still need to keep up with my cycling and running programmes to ensure that my muscles for those are kept in good condition, I will see results faster if I keep a frequent schedule of circuit training.

One thing great about circuits is that, you get to mix it up to keep your workouts interesting. Right now, I’m still quite new at it but I’m going to have to keep a couple of circuit sets in my pocket first to kick off the whole routine.

Here’s a set which I have started out with thanks to Jordan Yeoh’s circuit training video tutorial. (Jordan’s a fitness traiinng and a body-building Guru whom I’ve been following on his blog and FB Page) It certainly helps to get the best ideas from successful fitness experts.

FAT BURNING CIRCUIT

Squat x 20reps
Push Ups x 20reps
Scissor Leg Raise x 20reps
Jumping Jack x 20reps
Jumping Lunges x 20reps
Side to Side Push Ups x 20reps
Cross Crunch x 20reps
Burpees x 10reps
High Knees Ups x 20reps

(Repeat 4 rounds)

I’ll just be happy to finish 3 complete circuits! …well, for now.. 😉

Getting Back to Routines After the Holidays

I seem to always dread breaking routines. Of course I love the holidays and vacations round about the end of the year as well as coming into the new year, followed by Chinese New Year, but I fear the repercussions of breaking habits and routines.

Some people just have it down pat, about how they would work around this. But when you are like me, a “converted” fitness beginner, you find the challenge in not reverting to old habits of binging and laziness. So hence, my fears would not be unfounded.

But nearing the 15th day of the new Chinese Lunar New Year, the celebrations are just dying down and the clear horizon of fitness and exercise routines can be seen clearer. I’m starting this next round of carefully planned programme and routines from now. This includes physical, motivational, dietary as well as supplementation.

The fact that friends and family was asking about how I still had my physical built since I worked out so much, was a good and a bad thing. It didn’t help in cheering me over the holidays but it certainly did gave me the motivation to do it again and this time getting there.

So, I’m starting the conversion with this blog. To be posting more updates on my fitness and activity progress. This is what I should have done since the beginning, but for this moment, I need all the help I can get, and i guess regular postings will be a good reminder for me to keep it up.

Long Distance Cycling

It has been a while since I cycled long distance, so I felt great when I had the opportunity to do so last Friday, a Hari Raya Haji holiday.

Myself and fellow rider Francis decided to make a long ride to Kuala Selangor. Another good friend Cynthia tagged along as well. Cynthia is one hardcore sportswoman, doing multiple marathons, ultra marathons and cycling was about to become one of her conquest too! So, we had her for this ‘training’ ride.

On the day itself, we were joined by 3 other Team IR (Independent Racers) members who tagged along for part of the route.

I was gonna enjoy myself on this ride cause I knew I felt good the weekend before riding 90++ km with a bunch of seasoned cyclists.

Latar Highway

2012-10-26 11.14.18

Pit stop at Petronas

The initial plan had been to ride all the way to Kuala Selangor but the day got hot real fast so we decided to make a fast pace to Ijok and then ride back via the Latar Highway and then through Guthrie before making our way back to Taman Tun where we started.

On the beautiful Latar Highway

I felt energised throughout the ride as I had come prepared this time around… yup, I downed 2x 2nd surge energy gels and the 100mg caffeine in each of those was a real booster! It was noon by the time we got back and we manage to hit 110km distance. I was happy about that as the last time I rode that distance was a few months back at Ipoh Century Ride.

I rode again on Sun and had a 5km run event on Saturday and details of these are for my next blog entries.

HAPPY RIDING!!! Open-mouthed smile

Progress of my new fitness efforts

Hmm… it took me a while to think about how to write this title…. and it still sounds cliched! Gosh…

Weight Loss Progress
Excitement @ My New Fitness Efforts
1kg a week weight loss progress!
Latest update on my fitness progress!

Yup, cliched forever! lol…

Anyway, this’ll be a short report about how I am doing since I started this round of new efforts from 1st Oct : The Line… Crossed!

I started this whole thing with the goal of hitting a 1kg weight loss per week. (FYI, in between more comprehensive health check-ups and fitness tests, I’m using my weight as a gauge of how I am progressing)

And guess what?!

I’ve been hitting my targets so far!!! HAPPINESS! What a motivation.

When I started this on 1 Oct.. I was at an embarrassing 110kg. Yes, I was back to that much… not as bad as my worst but bad enough to scare me into doing something.

As of today, 24th Oct, I’m at 107kg! Almost a 1kg weight loss per week!!!

I’ve been doing a lot of activities and for the most part of it, I’ve been watching my food intake very closely thanks to an application called My Fitness Pal on my smartphone. Diligently inputting your daily consumption and exercise meant that I was always reminding myself about keeping to my goals.

This is what I have on my mirror which reminds me daily to keep to my goals. I’m targeting to maintain this progress until mid February for this round where I would be targetting to achieve a total of 20kg weight loss. well, I gotta keep myself motivated and keep the activities coming! If you read this, do drop me a message once in a while to remind me to keep at it. Winking smile

Sunday Wheels is Back!

Wow… this whole comeback thing is great. A couple weeks ago, I did say I was gonna bring back a lot of my old routines (including blogging, thanks to the reminders of some very persuasive friends and their wonderfully knowing cynical smiles…)

Smile with tongue out

Well, anyway I ended up psyching myself up for a ride on Sunday! It helped a bit that I was back on this exercise and diet routine that I started since the beginning of the month.

I was actually suppose to ride on Saturday with Team IR on a newbie ride, but unfortunately, woke up late. (I know ‘no excuses’, but give me a bit of time while I strengthen my ‘will-power’!)… lol. Nevertheless, the Sunday ride was on!

I got out of bed promptly got my bike into the car and met up with Francis in Taman Tun… we started our ride at 6:15am… and made our way to the Curve where we were suppose to rendezvous with a few more friends… but lo and behold, I was surprised when it was actually the special appearance by team captain, Ewan… oops… I haven’t been riding for a while so I expected a good talking-to. lol… But, there was none of that and it was actually just like old times.

and I felt good! great even! We rode via Sg Buloh up to the Guthrie Highway and took a ride on the motorcycle lane (a famous starting route for weekend riders). We knew other riders would be around, ie. BJCC as well as the PCC group along this route and 3 of us proceeded to ride to the Ijok exit and there we grouped up with several other riders.

It was wonderful to meet familiar faces… perhaps the surprise was more on their end as they saw a person who has been missing for quite a while now. Midpoint through the ride, I felt really good.. all the fears about not being able to keep up was unfounded.

We rode up to the petronas station of Ijok where about 20 over cyclist was gathered as well. A brief 20 mins stop at the station allowed us to catch up and me to rekindle with old friends about what I how I was doing.

But you’d be surprised at how that small moment just gave me enough spark to light me up inside, getting my motivation back. A lot of encouraging words was exchanged between fellow cyclists and even just for the fact that they still remembered me and asked about my activities, gave me some really serious motivation.

The ride back to where we started was filled with lots of happy thoughts and excitement that I was coming back to something i really loved. And at the end of the ride as I was packing my bike up, thoughts of many more exciting and fun rides to come, filled my head and I was already planning for future longer rides! Won’t be missing a weekend if I can help it.

Sunday’s ride : Taman Tun – Ijok – Taman Tun
Distance : 92.5km

Enough is enough!

Doesn’t it fear you when you see something spiralling out of your control and will end up being very, very bad if you don’t do something about it?! Goodness… frustrations and woes. Yup, my fitness isn’t looking too good and the digital number on my digital scale finds it a real laugh when I stand on top of it everyday changing my expressions from looks of surprise, to shock to HORRORS!

Damn it… for a guy to be worried about weight gain, that’s pathetic isn’t it?!

But, then again, although weight is at the top of my list to physically change, it should really be on the last of the list of what I should be concerned about. Yeah, without dwelling in the dumps on the thoughts of weight gaining, I realise the best is to focus on being able to do more, get fitter and eventually stand in front of the mirror in full nudity. looking and feeling GREAT!

So, I say here and now, enough is enough! I know I’ve done this before and I was so happy then, I’m getting happy back and this time, I’ll keep it in my back pocket and maybe on my face where I’ll willingly smile like a fool and frown like a fat idiot…

Enough is enough!!!

Yup, horrors… (luckily this was a picture from way, way back…)
but it motivated me the last round, it should do again for this round. Smile with tongue out

Finding the Time to Exercise

The title says it all, doesn’t it. Finding the time to balance everything is already a challenge. Balancing work, family and time for yourself is usually a full time affair, with one ending up not really getting the right balance most of the time. It isn’t hard to see that work takes up most of the time. The interesting thing is,my friends and acquaintances often ask me how I have so much time to spare to the activities I am currently enjoying, running, cycling and moving around. Little do they know, that what they see, which are usually the posts that I put up on my Facebook is a small part of my day. It’s a small part which I dedicate to these activities. Personally, I find it motivating to share as well as to receive comments and advice on what you could do better.

Anyway, that’s how it is. Finding the right time, making a commitment and then developing a habit… lol. “developing a habit”…. simply just sounds so CLICHED doesn’t it? Believe you me, habits is what I have hanging on to, to keep me doing what I’m doing.

It’s about setting a routine. And for a while, I found my routine. Sleeping early then getting up early in the morning to get out of the house… That was the best time really. Finding the right time can be tough. Some find it good to de-stress at the gym after work and release their pent up frustrations or work worries into their punches, pushes and all other forms of energy expenditure. Well, I find myself tired at the end of the day and nothing I want more than just to rest up and “hit the hay”. I do best in the mornings!…

Yeah… mornings. Kids and wife are asleep, no clients would dare to call me that early, mind usually clearer then… and then there’s the environment, cool, fresh, calming, not much cars. It’s really all so much more beautiful at the time.

So, yeah… you might have noticed that I wrote in the past tense above when I talked about this routine I used to do… well, I’ve just been through one of those time where all form of this sort of routines went out the window. But, in writing this little blog to share, I’m kind of reminding myself of how much I enjoyed it and how I’d be looking back at getting into it.

For anyone who find exercising daunting, well take it as a routine that’ll wake you up in the morning alongside brushing your teeth, taking a shower and the all important breakfast. And out of all of these, exercising will be just the thing that’ll give you that feel-good feeling throughout!

MAKE IT A HABIT, PEEPS! Winking smile

Calorie Counting…. again. :)

Ok… visited http://nutrition.about.com

And just to reconfirm my fitness efforts… I did the Calorie Count thingy.

This is to go from 220lbs (100kg) to 175lbs (80kg)… 🙂

But the consumption figures look like on the high side. NVM, I’ll do a couple more calculations on other sites. 🙂

These calorie calculator results will help you understand how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

You need 2870.5 calories per day to maintain your current weight without exercise.

You need 2545.1 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 2370.5 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 3370.5 calories per day, you will gain one pound per week.

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to 3148 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 3501.3 calories per day to maintain your current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2786.8 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3094.5 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 358.8 grams of carbohydrates, 94.7 grams of fat, and 143.5 grams of protein per day for 2870.5 calories to maintain your weight of 220 pounds.

You need 318.1 grams of carbohydrates, 84 grams of fat, and 127.3 grams of protein per day for 2545.1 calories to maintain your goal weight of 175 pounds. I’m sorry, but our Nutrition Guide requires that you have javascript turned on in your browser.

Please remember that these calorie counts are based on the average of the population, you may need to adjust your calorie needs up or down slightly to get the results you want. These results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly.

If you would like more detailed information about the number of calories you need, join Calorie Count. Membership is free and you will have access to online tools to create your perfect diet.