No Fats
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Originally posted by AngZangGui:I never run for 9 months liao... went jogging one early Sunday morning but only jogged for 1.6km and my left knee started aching and I stopped. Still am able to do short sprints but I ony do that when I'm catching the bus.
Now practise horse-stance, my left knee also give me problem. Had sprained my left knee, left ankles and right ankles before... most recent should be 2 or 3 years ago. Ankles had been giving me problem now and then since.
My meals during the past 4 months from Mon-Fri: breakfast- 2 slices of bread, one cup of milo with cereal (originally is same as lunch but I included milo with cereal into breakfast 1 month ago), lunch- 2 slices of bread, dinner- either chap cai peng ta pow from outside or anything my father cooked.
another o-o-p 
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jus curious...does atkins diet work?
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from what i heard so far, it does work.Originally posted by alexkusu:jus curious...does atkins diet work?
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it does.. provided you figure out how far you wanna go with it...
it may kill you too if you're not careful...
do the math...
be safe.. exercise..Originally posted by kops21:from what i heard so far, it does work. -
oh no...
im fat
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you need new glasses or a new weighing machine.. or a new shrink.. if you think you're fat..Originally posted by SGpork:oh no...
im fat -
bear is here..
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agrees that buddy system works well for gym and run, so can encourage one another during training
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u one makan session, 5 bowls of rice....how not to be fat.Originally posted by SGpork:oh no...
im fat 
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maybe i should watch on my diet
ill makan 1 plate like u guys nxt outing k.
i promise -
u take one plate, then someone take 4 plates of veg/meat etc....u sibei bo hua...so must eat more rice......Originally posted by SGpork:maybe i should watch on my diet
ill makan 1 plate like u guys nxt outing k.
i promise 
lucky she wont read this kind of thread....so no worry....we can suan shiok shiok....
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orh ya hor..
only left white rice for me.. n some gravey to go along
so bad hor? nxt time makan .. i pay u white rice $ ok bo ? -
what to do...someone buay automatic....food go, nerber come back....Originally posted by SGpork:orh ya hor..
only left white rice for me.. n some gravey to go along
so bad hor? nxt time makan .. i pay u white rice $ ok bo ? 
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got come back..Originally posted by kops21:what to do...someone buay automatic....food go, nerber come back....
but
only some sauce left on it -
n oh ya
the prawns
oh no... did u get to makan that ?
not me.. -
Originally posted by SGpork:got come back..
but
only some sauce left on it
...like dat also good...no FATS for two FATso.... -
nope....Originally posted by SGpork:n oh ya
the prawns
oh no... did u get to makan that ?
not me.. -
hmm yea...Originally posted by kops21:...like dat also good...no FATS for two FATso.... -
aww...shouldnt have wait for my riceOriginally posted by kops21:nope....
aww...i learn my lesson now..
no mercy nxt time -
me too...Originally posted by SGpork:aww...shouldnt have wait for my rice
aww...i learn my lesson now..
no mercy nxt time 
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Information gather from www.netfit.co.uk
Most people who decide to lead a healthier lifestyle go on traditional diets. The truth is, however, that 95% of those who go on such diets fail; what's worse, they often end up in worse shape than when they started.
Diets are both ineffective and potentially harmful; long-term health-oriented programs should replace them.
Low calorie diets, result in muscle loss, in preference to fat so that the most useful tissue is preserved for times of starvation. Fat produces 9 cal's of energy per gram compared with only 4 cal per gram produced by your muscle tissue.
However, muscle determines the overall metabolic rate of the body, so if muscle is lost, the metabolic rate will be reduced. This means that when the dieter returns to a normal pattern of eating again, the lower metabolic rate will result in rapid weight gain.
The other problem with having a low level of lean muscle tissue is the feeling of fatigue, when doing simple exercise tasks. The muscles and the liver both store energy supplies, in the form of glycogen.
This situation has developed simply because many people are looking for an easy way to lose weight that delivers quick results. No such approach exists, yet the slimming industry continues to misguide people into believing that fast weight loss can be achieved with minimum effort.
Achieving target weight requires lifestyle changes. These changes include regular exercise, a sensible approach to healthy eating and the right mental attitude.
Why Dieting can make you FATTER
The conventional approach to dieting is a disaster. The first mistake is to call a program a “weight loss program”. There are many weight reduction programs, which if followed can produce rapid weight loss.
However, this weight loss is neither sustainable nor healthy as it involves dehydration and loss of muscle tissue.
When you are ill and bed bound similar results are produced in only 48 hours, especially if you have a complaint like food poisoning. How much weight do you think is lost in the form of excess unhealthy adipose fat tissue?
DEHYDRATION
70% of the body is made up of water. It is easy to design a dehydration diet that results in losing 10 lb. of water within several days. Many naive slimmer's are encouraged by these rapid results. Simply dehydration by 2-3 % of body weight can result in a 7% drop in physical performance.
LOSS OF MUSCLE TISSUE
If you lose weight too quickly, much of the weight loss will be muscle tissue. It is estimated that when people lose over 2lbs of weight a week, 30-40% of the weight lost will be muscle.
This is a disaster for keeping the weight off in the long term because muscle is five times more active metabolically than fat tissue.
Exercise and Healthy Eating the First Priority
The aim of an exercise program is to lose fat without losing muscle and without reducing metabolic rate. The exercise needs to be customized to fitness level and to specific goal of fat loss.
Together aerobic exercise and resistance training are the ideal combination of exercise to achieve fat loss and it should be part of your lifestyle.
Aerobic Exercise
Aerobic exercise metabolizes calories and raises the metabolic rate. The heart rate needs to be raised to a comfortable level for 20 - 30 minutes at least 3 times per week. By exercising aerobically, calories will be burnt at a rate of 300 + per hour depending on your weight and fitness level.
If you consider that just 1 pound of body fat has around 4,100 calories, then you can get a rough idea, of just how long it will take to shed those extra pounds permanently. Look again at how long it took to put them on, normally years or a complete lifetime of your own bodily abuse.
Now comes the debate of how hard to work. Personally I recommend that you work at a level that you know that you can maintain for a minimum of 20 to 30 minutes.
The debate comes in, when various fitness bodies suggest training at a high heart rate 75/90 % of max, for short periods or 55/80 % of maximum heart rate for easier longer periods.
IÂ’am no scientist, but I have tried both methods on a number of clients, and have found like most things in life, it may work for one person but not necessary for another.
In short try both methods, unless you are a complete beginner to fitness, in which case I would recommend training at a steady pace for as long as comfortably possible.
Aerobic exercise will also raise the metabolic rate for up to 24 hours after you have finished training. This helps to burn up extra calories and prevents the metabolic rate declining.
Resistance (or weight) Training
Look in the section on this web site dealing with weight training for guidelines, or speak to a qualified trainer to aid you in both the correct exercises and techniques for yourself.
Inactive people lose about 10 % of their muscle mass every 10 years after the age of 25. However with regular resistance training it is possible to regain this muscle mass.
Resistance training should be carried out 2-3 times per week for around 30 minutes. Although not generally effective as aerobic training for burning calories, resistance training will still burn about 250-500 calories per hour and will raise metabolic rate.
DonÂ’t feel that by doing weight training that you will develop a body that resembles a body builders, as these men and women spend a great deal of their time as well as strict diets and grueling weight sessions to achieve the physiques that they have.
Another important point is that muscle will not turn into fat, if you stop training. The muscle tissue will naturally break down and shrink in size, (hypo trophy)
Important point because lean muscle tissue weighs more than body fat, your actual body weight may stay the same, during the early stages of your new lifestyle regime.
DonÂ’t be alarmed, the weight will come of, however if it does not, your overall ratio of body fat compared to lean muscle tissue, will certainly be in a healthier ratio.
Try and avoid using the scales, unless they can monitor your body fat as well, instead measure your body at various points e.g. your hips, chest, stomach and thighs. Using an item of clothing is also a good way to measure yourself, as with a bit of time and dedication, you will find that the clothing fits you properly.
Healthy Eating
Good nutrition is very important for fat loss, and focusing on health and health promoting foods is far more productive than focusing on fat loss and denial of favorite foods.
Adopting a whole food diet, avoiding salt, fat, sugar, additives, preservatives, processed and refined foods, needs to become part of a life style change.
By increasing natural foods with a high fibre and water content (fruit and vegetables) more food can be eaten to appease the appetite without gaining weight.
A whole food diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods.
Click
CALORIE EXPENDITURE CHART PER HOUR FOR VAROIUS ACTIVITIES
The more siong the exercise, the more calories it burnt. -
Information gather from www.netfit.co.uk
Don't take anti fat absorption pills, which will give you fecal leakage, plus other side effects
Don't think you're doing the body a favor by eating fat products which cannot be absorbed. The bloating and diarrhea is unfair exchanges for cheating the intestines.
None of these will make your heart stronger, your circulation better, or raise your self-esteem. Exercise does all three, and more.
Exercise raises your metabolism, burns excess fat, cures bloating, and suppresses appetite. Eating healthy foods has no side effects; and it requires no prescriptions. Make lifestyle changes for a healthy life, donÂ’t sell your self-esteem to a pill.
Think you'll be able to lose five pounds in five days on the new three shakes a day diet ?, you can. The problem is that you have lost what your body requires to be healthy; water, glycogen stores and muscle tissue.
Actual weight loss is mostly from the shunting of fluid which occurs when you suddenly deny yourself food. You will use up some of your glycogen stores; (each gram of glycogen stores about 4 grams of water). The day you re-commence normal eating, the glycogen stores, and the water, is replaced.
Save your money, use it on eating healthy, and buying some good shoes to exercise in. This will give you weight loss in the form of fat. It may be slow, however start today, stay with it and results will come, but more importantly last.
The diet industry, is the only industry I know, where people buy products, use them, find out that they don't work, then buy some more, with just different labels and amazing claims.
Certain nutrients or combinations of nutrients can either speed up fat loss or help to overcome the plateau points.
For instance, carnitine is necessary to transport fat into the mitochondria within the cell where it is metabolized. Low levels of carnitine make it almost impossible to lose fat. Conversely, carnitine can speed up fat loss. -
Food Facts Asia Issue 22 "Kick Start Your Day With Breakfast
November 9, 2004
Breakfast is a great way to start your day. Recent studies have shown people who regularly eat breakfast enjoy a more positive attitude, are slimmer and concentrate better. Eating breakfast, especially one high in dietary fibre, is a great strategy to stave off hunger pangs and control food intake mid morning and at lunchtime. Smart breakfast choices also help to ensure consumption of the recommended quantities of some essential nutrients. The most common reasons given for not eating breakfast are no appetite and no time, so this article offers a summary of the multiple reasons why it's such a good idea to include breakfast in your early morning routine and some tips to ensure eating breakfast really does kick start your day...
Breakfast is Brain Food
Studies have demonstrated that eating breakfast is associated with an improvement in mental performance; more specifically starting the day with a light meal has a positive impact on alertness, concentration, and helps to establish a positive attitude towards school studies, workplace tasks and other activities. This is hardly surprising, given breakfast, especially carbohydrate-based breakfasts boost brain glucose levels, and micronutrients, such as B vitamins commonly added to breakfast cereals are also know to have a positive effect on brain function.
The strong evidence that children and teenagers who eat a breakfast rich in complex carbohydrates are significantly better able to concentrate and problem solve, has led to a number of schools setting up breakfast clubs which provide both childcare and food for children before the school day begins.
Breakfast Eaters are Slimmer
AFIC's own research in collaboration with four universities in the Asia region found that young people aged 10-12 who reported eating breakfast regularly were less likely to be overweight or obese than those who regularly skipped breakfast (for more details see Food Facts Asia Issue 16).
Many other studies have also found a direct link between breakfast consumption and weight management. For example a US study published in the Journal of Obesity Research in 2002, reported that 80% of the 3,000+ study volunteers, who successfully lost excess body weight and then maintained a healthy weight, regularly ate breakfast.
Breakfast - a Benefit for all Age Groups
Surveys have found that children and adults who regularly eat breakfast have higher intakes of some vitamins and minerals - including iron; calcium; magnesium; zinc; the B vitamins, riboflavin and folate; as well as vitamins A and D.
Skipping breakfast becomes more common with age, with around one third of adults not eating anything within the first hour after getting up in the morning. However, those who skip breakfast are more likely to be ravenously hungry mid-morning and eat more calories and more fat during the course of the day than those who eat breakfast. Because parents and care givers are such influential role models for their children's long-term eating habits; there are clearly two good reasons for parents to establish the breakfast habit - it's good for both their own health and their children's health!
Make it Easy
One of the most common reasons given for skipping breakfast is 'lack of time'. The morning rush to get out of the house on time is a common feature in so many busy lives nowadays. This time pressure combined with assumptions that a nutritious breakfast will take time to prepare and eat, is a common reason why breakfast may disappear from the morning routine.
Another very common reason given for missing breakfast is 'lack of appetite.' Normally night time is the longest period in the daily routine when no food or drink is consumed, and yet despite this, many report not wanting to eat in the early morning. If you want to re-establish the breakfast habit, but 'no appetite' is the obstacle, start with something small, and easy, and concentrate first on making it part of the morning routine. Something is better than nothing.
One solution to both of these challenges is to plan ahead, and choose foods which seem most appealing in the early part of the day, and then ensure they are on hand and ready in the morning, or why not consider getting up just 10 minutes earlier in the morning?
Also, think beyond cooked and elaborate traditional breakfasts, and choose foods from the starchy cereals and grains; high calcium; fruit and vegetable food groups: Quick, cold dishes such as breakfast cereal and dairy or soy milk or breakfast bars with a carton of juice or milk; pots of yoghurt, fresh or dried fruit; rice crackers with a sweet or savoury spread, buns or other lower fat bakery goods offer easy grab-and-go options, that can be eaten on the way to work or school if necessary. If picking up food after leaving the house, try to avoid fried foods and aim to include some fresh fruit or vegetables; for example grilled fish with vegetables instead of fried rice, an omelette stuffed with finely chopped vegetables or a carton of juice with a muesli bar.
Think Low Fat, High fibre
High fibre foods are good for the digestive system and good for weight control. To maximise the dietary fibre content of the first meal of the day, choose cereal dishes that are wholegrain and/or are based on barley, wheat or oats; also look for foods that contain at 3-5 grammes of dietary fibre per serving. Another option is to add a spoonful of bran to your morning bowl of congee or breakfast cereal.
For those who prefer a protein-based meal such as fish or eggs, choose grilled or broiled, instead of fried, and why not supplement with a portion of fruit or vegetables?
Plan Ahead
If you want to establish the breakfast habit, or improve the nutritional quality of current breakfast fare, the key to success may be to make advance preparations, by getting as much prepared as possible the night before, and then build a few minutes into the morning routine to actually enjoy the items chosen. Making wise and nutritious choices at the start of your day, can set you on the right track for the rest of the day ahead! -
so long..