12 Week Goal: 72 KGs (158.4 lbs)
Week (Jan 11): 81.40 KGs (179.08 lbs)
Week (Jan 13): 80.10 KGs (176.22 lbs)
Week (Jan 20): 80.30 KGs (176.66 lbs)
Week (Jan 27): 80.40 KGs (176.88 lbs)
Week (Feb 03): 80.00 KGs (176.00 lbs)
Week (Feb 10): 79.40 KGs (174.68 lbs)

Weight Loss This Week: 0.6 KGs ( 1.32 lbs)
Total Weight Loss to Date: 2 KGs (4.40 lbs)

Slow, but consistent progress… and another four days in the gym

No Comments »

I thought this was a great article and echos some of the ideas we’ve been talking about. Especially when it comes to water intake. The author says, “Water is the under rated fat loss tool.”  8 Secrets of Fat Loss (They Work!)

No Comments »

Is this Week 5 already?! Wow…

I’m happy to report that I have lost a total of (drum roll please) TEN POUNDS! I’ve checked the scale several times throughout the day over the last 3 days… just to be sure it wasnt a fluke (laugh).

I did cheat, though, I must admit. That flu I had really did me in for a couple of weeks - no appetite, no energy, the whole nine yards. I stuck with liquids (soup, tea, etc) during the worst of it, and then took it easy on the transition back to my regular diet.

Getting thrown off course like that was a good opportunity to make some changes to my daily eating habits, too. I’ve been sticking with the cup of cereal in the mornings, which I am really proud of. Twice in the last two weeks I’ve had a heavier breakfast - but that’s TWO instead of TEN or more (laugh). And I’m usually bad to skip breakfast altogether if I dont eat the fave (Egg McMuffin) - which I think is probably just as bad diet-wise as overeating.

I skipped the garlic bread with my spaghetti. Used 2% milk instead of regular milk. Ordered a grilled chicken salad on our “eat out night” instead of something fried with a loaded baked potato. A lot of little changes like that.

Losing 10lbs is really motivating… I feel like I’m on a roll now, and I dont want to quit. I still have the nagging cough left over from the flu, so I am taking it easy physically - but I cant wait to get back to my daily workout routine! I think I may try starting back out with 10-20 minutes once a day and see how that feels.

2 Comments »

Starting Weight: 149
Goal: 125
Week 4: 144 - lost 0
Total Lost: 5 pounds

Last week I really hit the workouts hard on six days.  I did more of a variety of exercises including 3 weight training sessions as was recommended.

Even with that I still did not lose one pound last week.  Well I did not gain any so that is good!  Looking back at my food diary I think my diet was too heavy on carbs - sandwiches, dinner rolls, etc.  So this week I’ll reduce the “bad carbs” and see how that helps.

5 Comments »

OK … I have been falling way behind compared to the other bloggers on this blog. Sandra, the founder, and Andre seems to be doing well …

Me? OK … here’s my report. About two weeks ago, I went a trial kickboxing class over at TNT Kickboxing. The trial class is free, by the way.

The kickboxing class is great. It’s a great workout … they drill you from one combo to another. Jab, punch, jab punch … then, kick, kick, kick … it made me sweat alright. Haven’t had a workout like that for years.

But I have to say that it’s a bit out of my expectation. I thought I was going to learn kickboxing. You, learn how to fight. I have to say that this is more like an aerobic class using kickboxing techniques. But when I think again … maybe that’s what I need right now. So I signed up for a weekly class.

They do have sparring classe every Wednesday though … and that is a different kind of class. I don’t know what they do in that class though. Maybe I need to get my stamina back up again, and later check out that sparring class.

Anyhow, here are some photos from the trial class … after the class I mean.

 

 

The guy there is the instructor for the trial class. His name is Carl. The others are those who are taking up the trial class like me. Oh yeah, I was the only guy in that trial class. And I can see from the actual class that is running … there are lot of ladies … maybe a motivation booster … LOL!

 

 

Yes, they have a RING. This is the corner of that ring. And I can see from the notice board, there are fighters, fighting professionally, who call this TNT Kickboxing their home gym.

 

 

OK … this is the gym. There are mirrors on the left and right. Hmm … can’t really fit that into the picture here.

Alright … enough about the gym, back to me. It was Chinese New Year, and that is a big thing here in Malaysia. They were closed until last Wednesday. So I put off going for my first class till this week.

If you know Silat, Silat uniform is normally black. I bought myself a pair of Silat pants for the class. With this, I can do sidesplit stretches and high kicks. Actually it’s exactly like the Teakwando pants except it’s black.

OK … maybe I’ll report more after my first class …

4 Comments »

Is it possible to strictly adhere to a diet 100% of the time? I say no, and in fact you shouldn’t! We’re all going to give in to the temptation of [insert favorite food here] or find ourselves in social situations that leave us with few good food choices.

Plus sometimes we just need to give ourselves a break! If I was resigned to never having cheesecake or Mexican food again I’d be thouroughly depressed. Having treats and fun foods every now and then is really good for our mental and emotional enjoyment of life.

I just remind myself of the 80/20 rule. In a dieting context this means that 80% of the meals I eat are healthy and balanced. Though right now since I’m working on weight loss I am sticking to 90%. So then the few times when I do indulge a bit won’t wreck my diet or my overall healthy lifestyle. This is also an easier way to build a healthy habit for life instead of forcing oneself to a super strict diet all of the time.

The Body for Life plan has a slightly different way of approaching the same idea. Bill Phillips says to eat right 6 days of the week and then give yourself one free day per week with no restrictions. (By the way I highly recommend the audiobook version of the Body for Life, it’s very motivational.)

One of the advantages of choosing one day per week as a free day is that you have to plan to eat right the rest of the week. I think this free day could also be split up into 3 free meals during the week. For example, tonight is my sister’s birthday celebration so I know we’ll have a homestyle meal with cake and ice cream so this is one of my free meals!

Choose what method works best for you and follow a healthy diet in moderation. Give yourself a treat everynow and then and you’ll be on your way to a long term healthy eating lifestyle.

2 Comments »

12 Week Goal: 72 KGs (158.4 lbs)
Week (Jan 11): 81.40 KGs (179.08 lbs)
Week (Jan 13): 80.10 KGs (176.22 lbs)
Week (Jan 20): 80.30 KGs (176.66 lbs)
Week (Jan 27): 80.40 KGs (176.88 lbs)
Week (Feb 03): 80.00 KGs (176.00 lbs)

Weight Loss This Week: 0.4 KGs ( 0.88 lbs)
Total Weight Loss to Date: 1.40 KGs (3.08 lbs)

Well… I’m moving in the right direction this week, at least. I actually did a mid-week weight-in… just cos I has curious, and I was 79.80 KGs. I think I should rather weigh myself mid-week, methinks LOL!

No Comments »