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Fun Posts

Sugar or Self Discipline

Sugar is the root of all evil. 

In cooking – there are three flavours that generally that require a balance. 

Sweet
Salty
Sour

A combination of this flavour profile will make or break your dish. The choice of taste is subjective and dependent on the person’s preference. For me, I do not have any particular preference except that I don’t like sour. I would prefer if it is sweeter. Hence it requires sugar.

Sugar exists in many ingredients in addition to the tool to create the taste. The most straightforward example is rice, which is the primary vehicle for almost all Malay dishes. Hence a lot of the food where we consume is generally eaten together with some form of sugar. Therefore, when one was to add the total sugar consume for a typical Malay dish, one will realize that there is way too much sugar. I guess I am one of those victims from this. 

Sugar has an addictive nature. The more one gets used to sugar, the more they want it. I think of it as a legal drug. The long term effects include obesity and diabetes. It is not easy to eliminate sugar, but one should try.

I am trying very hard to remove sugar from my diet. I acknowledge that I am a coffee addict. In the past, I will always take my coffee with milk and sugar. In fact, since the existence of expensive coffee joints, I started to shift to drink coffee in the form of cappuccino or latte.

I have managed to get used to drinking black coffee. That helps to reduce my sugar intake. The next phase is to remove simple carbohydrates from my diet. As easy as it sounds, this is more difficult. 

I have tried many times to go into a low carbohydrates diet, but it seems to have failed many times too!  

I still wonder what can motivate me to transition to a healthier lifestyle. There is a saying in Malay:

“Hangat Hangat Tahi Ayam”

The English translation for this is “Hot hot chicken shit”. What it means is that I will go all out for the first part, and then ended up going back to start. It has happened way too many times. I am terrible at self-discipline.

I need to improve my self-discipline. Full stop.

3/30

Categories
Fun Posts

7 Things You Do When You Fell off the Bandwagon

I read somewhere on the Internet on some of the things that I can do when I fall of the bandwagon. These are the seven things that seems to resonate well with what I can do. It all makes sense, a lot of sense. Read through the seven things below:

First thing: understand that it’s okay if you’re not hundred percent on plan, hundred percent of the time.

Second thing: let go of the guilt. There is nothing to feel guilty about.

Third thing: keep going, do not let it stop you.

Fourth thing: look back and ask yourself what may have caused you to fall off track.

Fifth thing: remind yourself what you are doing what you are doing. And if you do not know what is the why, figure it out.

Sixth thing: take each day as a new beginning and show yourself of love and compassion.

Seventh thing: treat your adult self like you are taking care of your child self.

Most of the seven things up there are common sense. I think I just need to do it. You don’t need to think too hard, and just take action. The problem with me as per the previous post is that I do a lot of talking and writing, but not so much of action.

I made to really push myself to take action versus just saying it. It is not just about the 365 days project, but also in my working life. It is tough, but it is something that I need to do otherwise it may be very detrimental to my life.

I’m always stressed about me not doing what I need to do. Procrastination seems to be one of my biggest hurdle. I like to procrastinate a lot of things. Always leave things to the last minute. I know I am quite organised, but having to do list does not mean jack shit. this is all about the actions versus having a list.

So, I need to take actions. I need to think very serious actions. I will look back again on my list, and make sure that I take all the actions for all the items that are listed down for today.

Actions Speak Louder Than Words

I Will Be the Best Every Day All Day Starting from Today.

Categories
364daysproject

Day 19 of 364 Cheat and Rest

Its day 19 and its a rest day

Everybody is entitled to have a rest day. Pushing the body for a long period of time is going to have a detrimental effect. Its not good as the body will need to time to recover.  In fact in some article that I read – for people who are above 40, it is recommended that you workout two days and then take one day break. I think that is pretty good, but my problem is that for non-workout day, I tend to feel extremely sluggish!

Yesterday was cheat meal day and also a rest day. Something that I should not have done because I should have at least balance out the day with a long cardio. Well – I did plan to do so but the problem was the weather was so shit that I could not get myself out to Arboretum to do a long hilly walk! It would have been good honestly. But I guess let bygone be bygone as I can’t turn the clock around. I can only see what I can do differently when such things happen. David Lipman, DC will help you to lose fat on your face/ neck, stomach, thighs, arms or back.

Cheat meal was pretty awesome. Helped myself to some great food. Onion Rava Thosai, Idly, Paneer tikka and dessert ice cream sandwich. I could feel the sugar kind going around my brains.

At night I kind of whacked. Not from the low carb food but more from the amount of food I consumed. I seriously should have controlled the volume of food that I ate. I did not ended up to be extremely full but it is easily double of  my typical volume of food. Sigh. But we can only learn. I need to remember portion control. Portion control is also extremely important. Just to recap on portion control.

Size it Right

I must really have this ingrained in my mind. In most times, I don’t think before I eat. Need to continue to push push push. The weekly result may be quite shit as it has not been a great weekend 🙁 But we shall see tomorrow.

In fact – after thinking about it, I may need to rethink my target weight loss per week. Something healthy and sustainable would be about 1 kg a week. That would be great. Anything more is actually quite dangerous.. Let me rethink about it. To end the journal today, let’s watch a very interest TEDX talk on what happen to fat when we lose it… Mathematics of Weight Loss

Categories
364daysproject

Day 18/364 Fell of the bandwagon…

There are days when we fell off the bandwagon. Yesterday is one of it. I don’t think it was really bad. Its just one of those days. The food I ate wasn’t clean and this is not good. Setbacks are given.. Today is also my cheat day (which I have a meal that I can eat). As such from a weight loss perspective – I did gain weight over the last 24 hours, which I think is due to water retention (salt yo). But as expected this is what I will experience as I go thru this journey.

I had:

  • Protein for breakfast
  • Lunch – chicken salad and hot and spicy soup
  • Coconut water for tea!
  • 3 thai fish cakes, bbq squid and chicken chop (argh)

The workout in the morning was good. I did a full body weight workout couple with a hard 30 mins cardio. I don’t feel any DOMS now – which means that I can push my body a bit harder. My body does feel very tired perhaps due to me working out for about 8 days in a row without proper rest. I did get very good sleep throughout the week, which is an important aspect of my routine.

Post Setback

Will I do anything different today, probably not. I probably will just do a swim afterwards, to enjoy the morning sun, followed by clean up of the house! Before heading for my cheat meal. I am thinking of thosai for lunch! Followed by some light dessert. What ever that is. We need to really give in to my tastebud. So that I don’t binge! Binge! Binge! Its all about balance. Cheat meal is a method that I employ to allow balance lifestyle. I may be strict in my daily meals (except yesterday 🙁 ) but it does not mean that I cannot enjoy food. I really enjoy my food (as we can see), but there must be a balance that I need to strike to ensure that I don’t go overboard. With age, metabolism is going to slow down – if its not slow enough. Proper management of balance is extremely important.

Fighting Depression

I know I want to be really aggressive, but sometimes we need to pace ourselves. I am already ahead of my the curve – and for me to be depressed for a day’s mistake is not good. Depression is something that needs to be managed. There will be a lot of setbacks as I get thru this journey, and managing setbacks is part and parcel of the journey. The last thing that I want to end up with is depression. (to start with its not really that bad la).

Focus is extremely important. If there is a straight road to greatness, then everybody will be healthy. The journey is never easy and never will. The key is self discipline and focus. Falling down is how we grow…

 

Categories
Workouts

8 Weeks Challenge is back

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Yes, you heard me right! The infamous Original Bootcamp 8 weeks challenge is back. With a Inferno Version 3.0, its time to see some great transformation from my fellow recruits from all over the world.

I was the Malaysian Champion won buck loads of vouchers (AUD1000 worth of New Balance) and few hundred more of BSC stuffs. Yes yes… and now I am back participating in this grand competition. But why… well, out of mixture of indisciplined and torn calf – makes me gain those few extra pounds (and yeah, that is an extreme understatement to my case).

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Anyway, what is done is done, and now let’s look forward to the next 7 weeks (this is the end of week 1). What’s the difference this year is that, Armin (who sleep and breathe @ www.arminbaniaz.com) has managed to find a whole bunch of supplements that is Gunny-approved. Hooyah. **it’s heavy stuff!**.

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As any other supplements, please do refer to your consulting physician before loading yourself with these heavy supplements. The Inferno 3.0 book specifically state that you should consult your own doctor! Please!!! We don’t want people dying of heart attack while going thru 8wc. For more information on the supplements, please refer to Armin’s post here http://arminbaniaz.com/2012/09/workout-supplements-stricly-for-cobc.html#more

To my own opinion, 8 weeks challenge is a combination of the following:

  • Specifically designed diet!
  • Specifically designed daily workouts to compliment your bootcamp session!
  • Great selection of supplements to get your body to work harder… faster

And most importantly – 8 weeks challenge is somewhat like a Social Collaboration of different people from different background to work together to achieve the same goal – Body Transformation! COBC facebook page is super active with posting from different individuals – giving out tips, sharing recipes and motivations! Not just that, during the actual COBC session, non-participant gives full support and motivation to help the 8wc participant gives their very best for each and every session! Hooyaah. To add to that, whatsapp groups are created too.. amazing.

At the end of this 8 weeks challenge, I am not expecting myself to win (if can win, good-lah), but it’s more for me to get back on track to my ideal weight. Hopefully in 6 months or so… hopefully.

I always remind myself, I used to be this big..

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Huge bugger…(not that I am very much different now).

But the key is to not give up – understand what’s your past mistake and just move on. It’s ain’t over till it’s over.. Hooyah.

Before signing off, feel see what I ate for lunch today!

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It’s freaking burger… and it’s 8wc compliant. Hoo yah!!!

And.. challenge ticker!

Categories
Photography

8WC Photoshoot and Grad Party

After a gruesome 8 weeks – proud recruits of Chief Original Bootcamp finally ended their 8 weeks challenge with a blast! What much can you ask for – FOOD. After starving themselves (not really) and being on a strict diet – the flood gates are now open!

Check the picture out – the amount of food!!!

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Can you spot the Nasi Lemak! According to Armin – the nasi lemak he tapau is the best in town! From a stall in Taman Tun – near 7-Eleven. Maybe in one of my cheat meal I’ll wallop those!

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You can see the amount food – and Melvin’s face of course. All stuffed with food. Even the secret recipe cheesecake is left untouched (until food slut a.k.a. Tan Wee Liam saw it).

The laptops on the table are for the challengers to update their photo and measurements before the deadline tonight! We do have some strong challengers from Malaysia – we shall see!

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After walloping all the food – most of the recruits just borak kosong while keep stuffing food to their tummy. Checkout the array of not-so-healthy food! Donuts, 7-up, coke, roti canai, muffins… name it – pretty everything is there. Anything that is not in the list is on the table! Amazing.

Part of the event is to do some measurements and photo shoot!

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Courtesy of www.arminbaniaz.com

Too bad I could not enjoy the food as I am back on 8WC diet! Still have a lot to lose!

Thanks COBC and thanks Armin for great food and great company.

 

ps: How can I resist putting a photo of me with a super oversized pants (before it goes to Lorraine to make blanket…)

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Categories
Fun Posts Workouts

8WC… it was a GROUP effort…

In the last 8 weeks, whole bunch of Bootcamp recruits participated in a challenge called 8 Weeks Challenge or better known as 8WC. The challenge is combination of both workout and diet – a formula that is fool proof! No one can exist without the other to achieve fast results!

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From the photos in the banner – past results are just amazing. From big belly to 6 packs in just 8 weeks! Amazing! But it’s not all that easy. As simple as it may sound, the effort required to complete the 8 weeks is just phenomenal. Mental power is so important to ensure you don’t fall off the wagon. Even if you fall, Gunny will be there to help you stand up and ride through the challenge!

The power of 8WC in COBC Malaysia is actually the group! The challenge is so much more easier with the support that WE get from the other recruits! For example, at different times of the session – we have pot lucks, we share recipes, we motivate each other (and make fun of each other too)!

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I must say – some of the recipes are just amazing!! For example – the oat bran cookies made by Wennice…

recipe

Despite having a good result from 8WC – all the grads will move into simmer phase. Myself will continue with the 8WC diet to reach my ideal weight before moving into simmer phase. Simmer phase is a phase where we start moving back into the normal “healthy” diet..

And of course – as I’ve been repeating myself many many many times – losing weight is easy, maintaining it is difficult! But with the support of COBC recruits – am sure the 8WC grads will survive!

 

Hooyah!!!

Categories
Workouts

What’s your workout routine?

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Fitness routine is one of the most important part of the a person’s daily life. Yes – there’s a lot of mixed thoughts and thinking around this, but fitness routine is a core importance in ensuring a healthy life.

A healthy body is a combination of 4 things (to my own opinion of course!):

  • Good food
  • Good exercise
  • Good rest
  • Healthy mind!

Good exercise means that you would need a balanced schedule of workouts, be it running, cycling, gym or even bootcamp. For me – my typical schedule is as such:

Day Workout
Monday Bootcamp
Tuesday Run
Wednesday Bootcamp
Thursday Run
Friday Bootcamp
Saturday Run or Cycle
Sunday Rest

Well – each and every day of my workout, I give myself a bonus workout. A bonus workout would be extra swim or extra 5-10km run. Depending on the extra time which I have!

For example, typically after a bootcamp session – I would go for a quick swim because I have a lot more time before I go to work. A bootcamp session finishes about 6.45am. By the time I get home, it’s about 7am. A quick 20 mins swim is great to relax my muscle.

 

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Having such rigorous workout routine is somewhat not so good, therefore I will always ensure that my sleep is good. In the past, I’ve neglected sleep. 4 hours of sleep is good???? Yah right. Nowadays I’ll try to ensure that I sleep a minimum of 6 hours though a good 7 hours is the preferred choice. In fact 8 hours is idea!l

Another good thing to do – is to always make a check on your resting heart rate. An elevated heart rate in the morning, right after you wake up is a good gauge that your body needs rest. I’ve written about this couple of times – and I cannot emphasize is a lot further. If your body needs rest… better give it a rest. Otherwise you will end up with injuries and such!

Last note – losing weight is not just about workouts! It’s…

  • Good food
  • Good exercise
  • Good rest
  • Healthy mind!