A Reminder to Make it “Bite-Size”

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I’m on the plane headed to Kuching to be part of organising an exciting cycling event, the Sarawak Cyclefest 2013 event. Thought I’d add a little post from my phone and upload it once we touch down.

It’s so great to be surrounded by lots of active lifestyle activities. It’s really about putting your mental and physical in it and just realising that you could do it at whatever level you are. Last week I started Goya90, my own programme for getting fit and that’s been keeping me moving. As I got busy this week with work, I realise all the more reason I needed to keep having the motivation to stay active between other things in my life. Well, now I’m on the plane and my mind is just reeling with ideas of how I would creatively accomplish my physical goals.

I’m reading the international edition of Men’s Fitness and it’s a great collection of little fitness ideas to apply. “31 Days to Your Fittest Ever” is a collection of reminders throughout everyday, the little changes you can do to make a difference. From as simple as drinking water to doing sets of 3 sets workouts to swapping a couple of food items, it doesn’t go any harder than that.

Yeah, I find sometimes I stress myself put over challenging and big ambitions, but really what I should always be doing is to keep the changes “bite-size”. It will accumulate over time and I will see myself developing new habits in time to come. No rush. It’s all about not quitting and not overwhelming myself.

I’m glad to be at it and I’ll keep to it.. Stay active, keep fit and enjoy a great life. 😀

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.

fitness-record

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

GOOD NIGHT! 🙂

More Fitness Movies

Nothing beats an inspiring video when you are puckering up to kiss lady fitness on the glutes… 😛  Well, just came across these couple of video’s which I’ll sink my teeth into and have some inspiration rubbed off on the edge of my sweat laden gym towel… 😛

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FAT, SICK AND NEARLY DEAD

100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn’t end well- with one foot already in the grave, the other wasn’t far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe’s personal mission to regain his health. With doctors and conventional medicines unable to help long-term, Joe turns to the only option left, the body’s ability to heal itself. He trades in the junk food and hits the road with juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for the next 60 days. Across 3,000 miles Joe has one goal in mind: To get off his pills and achieve a balanced lifestyle. While talking to more than 500 Americans about food, health and longevity, it’s at a truck stop in Arizona where Joe meets a truck driver who suffers from the same rare condition. Phil Staples is morbidly obese weighing in at 429 lbs; a cheeseburger away from a heart-attack. As Joe is recovering his health, Phil begins his own epic journey to get well. What emerges is nothing short of amazing – an inspiring tale of healing and human connection. Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves. (IMDB): MOVIE DETAILS

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FORKS OVER KNIVES

Examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. (IMDB): MOVIE DETAILS

Movies like these are great for post workout, post shower while enjoying a protein shake and balanced on top of an exercise ball… 😉

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

  1. Squat x 20reps
  2. Push Ups x 20reps
  3. Scissor Leg Raise x 20reps
  4. Jumping Jack x 20reps
  5. Jumping Lunges x 20reps
  6. Side to Side Push Ups x 20reps
  7. Cross Crunch x 20reps
  8. Burpees x 10reps
  9. 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.

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.

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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.

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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!!!

64607_478353570398_1136620_a 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

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. 🙂

calorie

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.

GPS on IPhone not working

Unfortunately for the last few weeks, the GPS on my IPhone 3G isn’t working.  Can’t track my runs and cycling.  Although I do know how much I’ve been working out, but it’ll be good to keep a record as well as look back at my tracking.  All because I wanted to improve the phone by upgrading to the latest firmware (using jailbreak) which in turn cause the baseband to be upgraded as well… (IPhone mumbo-jumbo…).

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Anyway, it sucks but I’ll still keep on tracking my workouts. Right now, I’m using Buckeye Outdoor Training Site. Pretty good.  Basic but it gives you a good template to record your total workouts.

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