1 0 Tag Archives: Supplements
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Doctor’s say

Auscultatory method aneroid sphygmomanometer w...Image via Wikipedia

I went to the doc , I went for a health check up. He took my , height, blood pressure.

He came up with a recommendation that I should lose weight from 95kg to around 80kg. I should also increase and do less weights.

So for the next 6 months I am aiming to lose 5kg every 2 months so that I reach my goal of 80kg. It is going to be hard but I think I can do it. I have quit on Coke and most sugary stuff. I also cut down on chocolate but I sometimes take it once a while so that I don’t crave it as much.

Well except for today as I was a bit under the weather so I had to take some sugar or else I would have collapsed.

other news

This I haven’t done much at all, I was ill since Monday so I did not have enough energy for a run or anything. But if everything is ok by tomorrow I would wait until Saturday and I’ll probably do something then.

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07. Aug, 2008
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This week; kept healthy and no fast-food

A club sandwich (Chicken, bacon, salad, etc), ...Image via Wikipedia

This I felt quite , I kept off sandwiches, fast-food and processed food (microwave,etc…).

I stayed away from the usual subway as I’ve learnt that the amount of salt in their sandwiches are quite high. A 12″ tuna sandwiche has around 6g of salt and you only need 9g. So basically if you’ve ate breakfast and dinner you’ve exceeded that amount.

I’ve also tweaked my program to include a mix of both after I’ve learnt that anaerobic exercise burns sugar that you just ate. So basically I have added a bit of weight lifting before my on two of I’ve done this week. Also I started to do some home exercise such as crunches, lifting, press ups, russian twists (video), leg lunches and some shadow boxing (i should get a glove and pad when i get some more funds).

To warm up I just do some bicycle movement while laying on my back or do some on the spot run and shadow boxing. Same goes for my cool down. Then I do some stretches (here are some of them: http://exercise.about.com/cs/flexibility/l/bltotalstretch.htm )

I also found something that helped me get my head around weight /tone up. Basically when you start dieting you normally eat just below your daily BMR (mine is 2189 according to me new scale). You also learn that 1lb of is 3500cal. Now when you start eating less you start losing the pounds. But after a week you find that you are not losing anything anymore. This is basically telling you that your body adapted to the change. It taught itself to lower its burning rate to meet the new calorie intake. This makes you stable in your intake and the only way to lose some is to reduce your intake again which is dangerous. I also read that the only way to counter act this is to increase your activity, more specifically weight lifting and resistance training. These build muscle and that increase your daily burn as every 1lb of burns 102 cal an hour. Therefore instead of lowering your burn rate you will increase your burn rate and then lower your body calorie intake by the same thing.

So basically mix with to lose weight.

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03. Aug, 2008
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