Exercising and losing weight

[Ender]

   

 

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If we all go become farmer, and work like a farmer, i think we dont have to worry of diet at all...

I think that farmer body is quite ideal.. The actor one too much bulk..  

 

You also part time farmer with your hydroponic farm..

[Ender]

Wow, you know the gold standard from the back of your hand. It was an unattainable standard for me. 

I can't go below 10 min.. Gold/silver/bronze was beyond me too.  But then, those days I hate running.

[Theoldjaffa]

Just came across this thread again, the last time I saw this thread I wasnt into the topic so didnt pay attenttion, that was a few years back.

 

Just wish to share with you guys a little about what I did from July to September this year. I am 180cm and had maintain my weight at 74kg for at least 5 years. I use to be 69kg during my NS time. I do exercise 1-2 times a week by running about 3-4km per session.

 

I had a 2 days business trip to Vietnam on June this year and in this 2 days, I put on 2kg of weight due to various factors, mostly the people around me and I hate to waste food, this is not mere weight fluctuation cause I weigh myself almost daily and it didnt drop even after a couple of weeks.

 

That's when reality hits me, I realized that my sugar intake was too high and it just makes the addiction worst. In other words, I was a carbs slut. I was the kind that cant live without carbs because I'm quite the thrifty person when it comes to ordering food even though I enjoy going to restaurants. The cheap stuff are all mostly carbs and easily able to fill one's stomach.

 

Anyway, I started to cut down on carbs and add quite a lot of fibre. Lunch time I would eat either of these: YTF soup without rice/noodles, caipeng without rice, or other soup dishes that usually comes with rice but without the rice. Dinner time was the same, home cook food without rice. Veg like brocolli or cauliflower can be quite filling, so I ate alot of those. The only time I ate some carbs were breakfast, I had 2slices of bread. I was very determined, so I didnt feel any cravings even after cutting off so suddenly. I estimated I was only eating about 800-1500 calories because at times I skipped meals. I have increase my exercise routine to a firm 3 times a week and increased my running distance to 5-6km each session and doing some strength training using resistance band. Anyway for the 3 months, I lost 7kg of weight and went back to my ns weight.

 

I have stopped my diet by end September, now I eat what I want. But I no longer eat any white rice, to me, white rice is no longer tasty and worth the calories. I still do eat chicken rice or fried rice though. Since September till now, even when I no longer follow my diet strictly, I've lost 1kg and now hovers between 67 - 68kg. The 3 times a week at 5-6km regime still remains but sometimes I substitute 1 of the session with a 30min water rower that I bought. I still prefer running though.

 

Thanks for reading this lengthy post, some of my friends say it's detrimental to my health by losing this amount of weight in a short time. I only know I feel really good and confident compared to when I stuff myself in the past. Now I still do once in a while, but just cause I dont like to waste food.

Good for u! I also lost 7kg in 3 months back in 2013 when I started LCHF and running a half marathon every Sunday.

 

I'm trying to lose weight now though. Gained 6kg in the past year alone cos I stopped cycling and didn't run as much as before.

 

Tell your friends..Losing this amount of weight in such short time is bad only if there's no lifestyle and diet changes.

 

If it's a result of determination in strict diet and increased exercise, why will it be bad?

 

Keep up the good work!

[Theoldjaffa]

gold is all station mini 3 pts, total at least 21 points. Monetary is total at least 21 points but 2.4 km must be sub 9.15.

 

For Guardsmen Monetary also 2.4 km must be sub 9.15.

 

I cannot remember if I am correct on the points, but I am damn sure of the 2.4 km timing..

 

Edit: I think gold is all 5 points, 3 points is just to pass for commandos, because for GDS to pass need to be at least 2 points each station. But total points for gold was 21 points.

In NS I never had to bother cos after BMT I consperm 25 points and smelly smelly sub 9 (usually 8:45)

[Tianmo]

Wow, you know the gold standard from the back of your hand. It was an unattainable standard for me. [laugh]

 

No lah, NSF days I never hit gold before, because  although my stations all 5 points, 2.4 km I have never touch 9.14 before. 

 

But 9.14 is the magic number because SOC also same timing for us to pass, so I think I will remember 9.14 until the day I die.     

[Tianmo]

I think that farmer body is quite ideal.. The actor one too much bulk..  

 

You also part time farmer with your hydroponic farm..

 

 

Yah, the farmer one is natural and easier to maintain, whereas the actor one he had to eat alot more and work for it. He actually went back down after the shooting of the show ended. 

 

I also prefer the farmer type.     

 

I part time farmer as a hobby only lah.. 

[Tianmo]

Same lor, cannot run one but other stations more than enough for Gold. 2.4km cannot make it also no Gold.

 

 

same same!!!     

[Lala81]

My ippt only pass before. Never even silver lol

[Tianmo]

In NS I never had to bother cos after BMT I consperm 25 points and smelly smelly sub 9 (usually 8:45)

[Kxbc]

In NS I never had to bother cos after BMT I consperm 25 points and smelly smelly sub 9 (usually 8:45) ð¤£

 

SOC 7:20. But I only Chao CPL ð¤£

 

One of the few things that I can hao lian about was my fitness.

 

Too bad it is past tense nao ðð

I am always at least 800m behind you in all soc and 2.4.

[Staff69]

not bad , burning off all the vodka

 

 

 

 

chill. music to accompany my jog

 

https://youtu.be/UviLr0FEODA

 

 

 

 

dont drink n drive, take cab

Edited December 23, 2018 by Staff69

[Lala81]

Sleep

- Napping is good if u need it. It's not good if u slept a whole lot at night and are just a lazy bum (not likely with most singaporeans)...

https://www.medscape.com/viewarticle/906709?src=soc_fb_181229_mscpedt_news_tho_sleep&faf=1

 

Longer sleep duration, especially if it includes daytime napping, is associated with increased cardiovascular (CV) risk and mortality, suggests new research that also saw the risks go up with a sleep duration of less than 6 hours a day.

An analysis from the PURE study estimated total daily sleep time, considering both overnight sleeping and daytime naps, in more than 116,000 participants from around the world over a follow-up of about 8 years.

Both too little and too much sleep (less than 6 hours a day and more than 8 hours a day, respectively) were associated with increased risk for death and major cardiovascular events.

"We observed a J-shaped association between the estimated total daily sleep duration and mortality and major cardiovascular events," state the authors of the report, led by Chuangshi Wang, doctoral candidate at McMaster University, Hamilton, Ontario, Canada, published online December 5 in the European Heart Journal. The association was significant after adjustment for demographic factors, lifestyle behaviors, and health status.

 

Interestingly, napping by itself was associated with increased CV risk except in people with reduced night-time sleep.

On the basis of the current study, "the optimal sleep duration appears to be 6–8 hours a day. Longer or shorter durations potentially expose us to increased CV risk," write Dominik Linz, MD, PhD, University of Adelaide and Royal Adelaide Hospital, Australia, and associates in an accompanying editorial.

"Additionally, daytime napping, particularly among those with adequate duration of nocturnal sleep, might be an early indicator of poorer health and help identify those at higher risk of CV disease and mortality. Therefore, in clinical practice, assessment of sleep patterns may be of value in identifying higher risk individuals."

The findings "make sense because those individuals who slept 6 to 8 hours likely had a restful sleep, while daytime napping is a sign of interrupted or nonrestful sleep," Nieca Goldberg, MD, NYU Langone Medical Center, New York City, told theheart.org | Medscape Cardiology.

 

 

https://www.channelnewsasia.com/news/commentary/sleep-deprivation-singapore-work-study-long-hours-insomnia-11055638

 

 

 

"nitrate free" or "organic" processed meats

https://cnalifestyle.channelnewsasia.com/wellness/is-eating-processed-deli-meats-bad-cancer-organic-uncured-11052592

Edited December 24, 2018 by Lala81

[Ender]

 

 

"nitrate free" or "organic" processed meats

https://cnalifestyle.channelnewsasia.com/wellness/is-eating-processed-deli-meats-bad-cancer-organic-uncured-11052592

Do asian eat more or westerner eat more pocessed meat? I am under the impression that the ang moh will eat ham, bacon, salami, perpperoni almost everyday, and possibly 3 meals of it. I don't think we eat lup cheong, or ham everyday. and yet Singapore chinese man has the highest incident of colorectal cancer. 

[Lala81]

Do asian eat more or westerner eat more pocessed meat? I am under the impression that the ang moh will eat ham, bacon, salami, perpperoni almost everyday, and possibly 3 meals of it. I don't think we eat lup cheong, or ham everyday. and yet Singapore chinese man has the highest incident of colorectal cancer. 

 

They eat more processed meat.

You forget sausages, Luncheon meat though. What's served every morning at economy beehoon stall and most cai png/nasi lemak stalls?

 

Of course a high processed food diet low in overall fibre (white rice, breads/noodles) is also thought to contribute.

[Yuan]

Hello! 2 years ago I lost 20 pounds in two months. What helped me the most were 30 minutes of exercise five days a week. That was a plan that I stuck to and tried to do it no matter what. Each time I had a break I lunged and I squatted and I did push-ups. To be honest, we ALWAYS have time to do that. We just don't want to admit it. 

 

I have been doing the five days a week 30 minutes of exercise/running and it has been very refreshing. First thing in the morning after getting up and before heading for work. 

[FourZero]

Long time no post here Liao

[TangoCharlie]

One thing stands out....70 miles per week considered recreational runner.

[Tianmo]

OC D&D over, no need to walk anymore.

 

School starting soon, no need to train with son.

 

Back to my usual routine soon..