moyong : i was watching some video tips from jillian and the other male trainer from Biggest Loser. They were saying that there are exercises that you can do in-between commercial breaks. One of which is jumping jacks. Good for warmup and sweats.

I'll post up the link later at home once I get there.

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Added on April 21, 2009, 4:48 pmtengster : is this what you mean by synchun stats?

synchun : tengster was asking for stats i.e. statistics. and i think he was also thinking of BMI. You're in the normal range for BMI so major weight loss is not for you. However, for toning up to the 6-packs, it may involved a minor weight loss program i.e. "cutting".

For this, you'll need to check with tengster and Syd G as well as pizzaboy and some of the others. But I would advise you to read up a bit more about getting 6 packs because the journey is tough. Seriously tough, both from a fitness level and dieting level.

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Added on April 21, 2009, 4:50 pmDieting is an acquired taste lah

This post has been edited by myremi: Apr 21 2009, 04:50 PM

You're in the normal weight range for BMI but I guess that you wanna do some toning of muscles. So, it's not weightloss you're looking at but even then, you may need to go on a "controlled diet" just for toning and building those muscles. The people who have moderate to rigorous exercise would skip quick a fair bit of the food that you're eating because it seems pretty heavy in fat and carbohydrates (a.k.a. hidden sugar).

Sleep : try to get at least 6-8 hrs of sleep. ATM, you're young and you don't feel the effect of lack of sleep as much as after 25-30 years old.

Milo : Oil + Sugar in it. Switch to low-fat milk, plain water or green tea.

Fried egg : cut oil by half or cook it in water instead of oil. This is called poaching.

Tuna Sandwich : I hope no mayo. Mayo is very fattening. Also, wholemeal bread - it will fill your stomach up faster.

Eating outside : Very hard to have a controlled diet with so much fat and carbo. Also, there's a lot of sugar added into everything. Junk food is a bad idea.

Tea : Biscuits - take the high fiber biscuits as they are usually low in calorie. I prefer Jacobs because low calorie.

Supper : Consider fruits or raw veggies as a healthier alternative.

These are the type of food choices that you may have to change. You can probably cheat eat 1x-2x a week but do it in moderation.

It's not going to be easy.

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Added on April 21, 2009, 9:26 pmCF : we gotta get your picture up in a bikini one day.

Hmm...to everyone else, I can't remember whether it's in this thread of the 30-day thread. Here's some tips from the trainers of the Biggest Loser :

http://www.dietsinreview.com/videos/bigges...trainer-tips-4/

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Added on April 21, 2009, 9:30 pmtengster : we gotta make that pantun into a t-shirt one day.

This post has been edited by myremi: Apr 21 2009, 09:30 PM

richard : at the end of the day, you at least know your limitations. you probably don't feel the pressure to be healthy compared to some of us who are a lot older than you and know the health implications hat will appear later on.

it's hard in the beginning but keep at it. then it'll get a lot easier.

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Added on April 21, 2009, 10:23 pmCF : So you're really going to pose in a bikini and stick your picture up in this forum?

This post has been edited by myremi: Apr 21 2009, 10:24 PM

holyboyz : hmm...whatyou need to do is burn more calories from exercise and reduce some calories from your diet.

Depending on your fitness level, there are different exercise regimes to try out. The others might be able to answer you. I usually just contribute to food diet now and again.

The diet pills are actually ecstasy pills you know.

I've gone on them before. It made my body tense up and dehydrated. Plus, can't maintain the weight loss.

If you guys want to check if the bread is 100% wholemeal, you can check easily. 100% wholemeal is a heavy and dense bread, similar to rye.

If the bread is soft and similar to white bread, then it's not 100% wholemeal but mix with white flour.

The Assunta Bread : Is it the wheatfree one? May be high fiber but not necessary wholemeal. It was made for patients who were allergic to wheat. The cost of it here in Kuching, Sarawak is RM8 each loaf. With that kind of price, I'd rather bake my own bread.

Gas strict : I have a mild one but it will still come. However, when I switch to high fibre diet, it went away. So I either have to eat muesli or wheat bran or wholemeal bread or rice/bean mix just to keep it at bay. However, I eat about every 2-3 hours. If I go over the 3 hr mark, may feel gassy a bit but no more pain.

Also, when you first do the switch to wholemeal, give yourself a couple of weeks for your stomach to settle. Initially, maybe a lot of wind and some hunger pangs (blood sugar levels still not stabilized) but you'll be fine. charge-n-go was burping during his exercise session when he first started on wholemeal.

Yes, wheat is a complex carb.

Rye is not so tasteless lah. Trust me, it has enough sugar. I once made 100% wholemeal loaf with 4 tablespoon of sugar and it wasn't enough. Rye is just a harder bread because it contains the bran. It's dark though. Haven't you tried it in breakfast buffets at hotels? It's usually a dark bread. Not easily obtainable outside of hotel bakeries though.

Yes, it is a tougher bread but that's why makes it different. I prefer it for making sandwiches (hate it when white bread is not firm enough and breaks into pieces) or for eating with soup (most Westerners will prefer harder breads for soup).

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Added on April 23, 2009, 12:34 amYou know, looking at the Japanese Dietary Guidelines, it looks very strict lah. More strict than the Western diet.

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Added on April 23, 2009, 12:35 amHmm...and this weekend, am going hunting around the cheap RM2 shops to look for some bento making stuff. Strangely, they sometimes pop up there.

This post has been edited by myremi: Apr 23 2009, 12:35 AM

Hmm...not so bad actually. It's a complex carbo alternative to eating brown rice and wholemeal bread.

Thanks for the info. Something to do this weekend.

Chapati and naan. It depends on how it's done, really.

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Added on April 23, 2009, 11:26 amHmm...actually, how much carbo do you guys eat? Carbo per meal that is and what type.

I'm looking at the Japanese diet and it looks like they eat one bowl of rice every meal. About the Chinese bowl size by the looks of things. And that's quite a lot of carbo.

This post has been edited by myremi: Apr 23 2009, 11:26 AM

syd g : ah ok. I was just looking at this link and the rules they had for grain servings :

http://74.125.153.132/translate_c?hl=en&ie...AM61bPvCGnK8sNw

#3 (yellow portion) is the grains. So, say that 300 ml container is now full of rice. Easily one bowl of rice. Wah! I will get fat, even before I started this serious diet. Although, the Japanese do eat brown rice as well which is pricey here though. The local Iban brown rice here is RM10-RM12 per kilo.

I know that no need to follow their diet but just thinking how they can eat so little. Anyway, this weekend, going to try to get some buckwheat noodles.

StrawberryGirL : It's actually no refined carbohydrates but complex carbohydrates is better. Chicken is protein which can be another energy source but not as good as complex carbo. There is still portion control for complex carbo but also depends on your activity level as well.

It will work for the first 10 kg since that is mostly water. After that, it's harder.

Do you know why fitness people still eat carbo? Because if they don't, the body will start to "cannibalize" itself and start breaking down muscle tissue for energy.

Plus, you'll find that you have more hunger pangs which is related to blood sugar ups and downs (like rollercoasters).

And when you say health consultant, are you going to one of those treatment centers?

Hmm...at this rate, I can be your health consultant. I've done it all. Atkins diet. Cabbage soup diet. Protein meal supplement. Unisense. Duramin i.e. slimming tablets. And probably just about 8-9 other types of diet. The only thing I haven't done is plastic surgery which I never ever intend to do. I can tell you that there is no shortcut except smart dieting, moderate to heavy exercise and proper nutrition. Whatever you cut out from your diet, it's best to replace it with a healthier alternative.

The only difficult bit is finding out what works for you. But, it would mean that you may need to rethink your clubbing and drinking activities. Sure, can still go but may have to cut down if it's not in moderation.

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Added on April 23, 2009, 3:12 pmIt's ok but if you really want 100% wholemeal bread, it's harder to find. Real wholemeal bread is heavy and very dense (padat). If it's not, then there is whitebread mix in with it or baking soda.

Rye is just another type of wholemeal bread. The Westerners have interesting ways of making bread using different types of flour. If you wanna try them out, you'd have to go to a hotel bakery usually unless there are bakeries that have them.



This post has been edited by myremi: Apr 23 2009, 03:12 PM

LOL! I dont' have the time though and cannot say that I'm successful either, even for myself. You have to remember though, that your body will "remember" what you did before so you must always try different means and ways to reduce weight. But if you're very near your target weight, it's harder to lose fat so instead, do toning instead.

The problem with finding out what's wrong, is that you need to a diary and check whether it's too much fat or too much carbo or lack of veggies or lack of protein. In the diary, you'll also need to check out what exercises you've done. When you check back what you've done, you can see clearly what went wrong or ask ppl for help.

And you were so worried before...

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Added on April 23, 2009, 5:25 pmHahaha!

Well, wiki-san's next project is making lovely and healthy bento lunches. Now I just need to find out whether the Quail Eggs I saw the other day is fresh or not. There was no stamp on it so dunno liaw.

Else, it's a trip to the Saturday morning market this Saturday.

This post has been edited by myremi: Apr 23 2009, 05:25 PM

charge-n-go : Hmm...maybe you should think twice before taking LES MILLS. Since you're already into TKD, you may not like the slack environment of LES MILLS. So you might want to think a bit before deciding.

tengster : you sure you want to come over to my place for makan ah? i am very chinchai cook.

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Added on April 24, 2009, 1:16 amElo fellow WoW player. I stop playing WoW to get my life into order. Not because of lack of sleep but because of bad habits for the last 10 years.

I think you may want to decide what you want to do. That's the first step. Folks here are generally helpful and supportive but it will involve you opening up to us your goals and your schedule for exercise and diet.

We laugh together when we crash and we cheer each other on. There's no losers in this game because we are all after the same thing : a healthier lifestyle.

Have a think whether you want to seriously do something about that 15 kg or not. It may mean giving up WoW for awhile until you settle down in your schedule. It will also mean giving up outside food for most of the time while you're losing weight. But that's ok as a lot of us are already doing that.

This post has been edited by myremi: Apr 24 2009, 01:16 AM

tengster and danngun : one day, gotta show you my kitchen. plus, the way i plan lunch. it's hard in the beginning to be creative but after that, it gets easier.

This post has been edited by myremi: Apr 24 2009, 03:03 PM

Yeah but electricity bills and doesn't get as hot quickly or less than a gas stove. Takes awhile to learn how to cook with an induction cooker.

I like the gas stove that has the spinning fire where the gashead doesn't have holes but slits. It reduces gas consumption by half and you have a hotter fire that is about as hot as those big fires in coffee shops. Makes food taste a lot better.

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Added on April 24, 2009, 5:17 pmErr...shallow frying?

This post has been edited by myremi: Apr 24 2009, 05:17 PM

Heh! Don't forget that Angelina is also under a lot of stress. Then again, she has always had a very thin body.

Actually, it's her lifestyle. She lives a very busy life even before Brad. Her kids and her charity activities does take a toll on her. Not to mention the death of her mother.

We're digressing though.

Actors and actresses do get very immersed in their characters that they will do whatever it takes to fit into the role.

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Added on April 24, 2009, 11:48 pmHmm....although the theory looks sound by what you're suggesting, the reality bit about 6 pack is that it's a lot tougher than it looks.

Plus, if one slips up, the body will remember what had happen in the past and will respond faster to changes in exercises and diet.

I would suggest you start reading from the first post and the subsequent posts afterwards, and seriously find out about ClarkFann's situation. She is not lazy and she does put alot of us to shame with her sheer determination and focus. And she pushes her body very very hard. She also has the added advantage of being young, hence a more responsive metabolism compared to us oldies.

Find out about her exercise regime before making a suggestion that she's doing right now and probably more in fact.

This post has been edited by myremi: Apr 24 2009, 11:48 PM

One thing I"m going to try once I'm back, is to remove carbs like even complex carbs out of one or two of my meals permanently. To see what is the effect. And load it up on my vegetables instead. This doesn't include potato and rice.

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Added on May 14, 2009, 6:42 amOh, and one thing that my cousin told me that was good : eat pears. Low sugar out of all the fruits out there.

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Added on May 14, 2009, 6:47 amWell, other than strawberries, raspberries and blueberries.

This post has been edited by myremi: May 14 2009, 06:47 AM

white rice = simple carbs.
brown rice = complex carbs.
normal potatos = simple carbs
sweet potato = hmm....i can't remember whether it was simple or complex carbs.

but in any event, carbs can be dangerous and your portions may influenced it greatly so take care taking it.