Training, not exercise..

I've been covering quite a bit on 'nutrition' for the past few posts, and I've a few feedback asking if I could update on what's up on the exercise front.. Well I like to call it 'training', the word 'exercise' scares people off. I like to call it 'training' is because I know I'm working towards something. I'm training myself towards achieving my goal, not just mere ad-hoc exercises to kill some times or just an ad-hoc activity without specific goals.

Famous quote - "He who fails to plan, plans to fail"  - the training is just a part of the plan.. to succeed.

Yesterday, I was again at the public sports complex in Kg Pandan. It was raining heavily since 4pm, and luckily by about 6pm, the rain has somewhat stop (though slight drizzling throughout the hour). I had to go outdoor because I'm not at home (at my sis-in-law place - my typical weekend family visit routine). Anyway, here's my yesterday routine at the stadium.

Look at Hugh Jackman - at 42+yo, but still lean and muscular. Such an inspiration.

I do it continuously without long rest.. just enough to catch my breath - max 10sec. I called it superset training:
1. warm-up - jumping jack 50x
2. lunges - 10x per leg
3. single leg squat - 10x per leg for 4x
4. spiderman pushup - 20x
5. prisoner squat - 20x
6. burpees - 10x
7. ran 1 round on the track at moderate pace
8. sprinting 100m, rest 10sec, sprint again 100m - for 4x
9. spiderman pushup - 20x
10. reverse crunch - 20x
11. sprinting 50m and back - 3x
12. elevated push-up - 10x
13. finish off warming down with 1 round running at moderate pace.
14. light stretching

That's it...finished just about 10mins before 7pm, and left the stadium. Gulping down 1 bottle of water, and 4 pieces of dates.... Cooling down before hitting the shower.

Today, bright Sunday, I'm planning to go to the gym later in the evening to work on some of the muscles even more.

So.. how's your weekend?

Sher Khan.

Eating right.. Torture?

The most important reason why I want to lose weight is nothing more than trying to be healthy, as I've mentioned before, losing the fats (and the weight) are just the side-effects of trying to be healthy.
Now that I've lost some of the fats, at about normal BMI range, I still continue trying as much as I can leading a healthy lifestyle - by eating right, and exercise regularly.

Interestingly, many people associating eating right/healthily with torture. They said I'm torturing myself by not having what God have given us - to enjoy the food and this life! No point of torturing ourselves that way, and everyone dies anyways!

That's their viewpoint - I respect that.

Well, not that I've not enjoyed the foods before, I've enjoyed it so much without restriction whatsoever back then - at least for the 34 past years (now I'm 36) already - that made me what I was. I've been there fighting with my weight for as long as I can remember - it's not an easy life. I think can write a whole book talking about an experience being a 'big' guy - the problems, frustration, anger, self-esteem, how hard it was, how to remain calm when a child innocently taunt you, or the shame of you're being kick-out of a roller-coaster ride because you can't fit into the tiny seat, or the feeling of when you see the person next to you on a plane/bus is not comfortable because of you.. etc etc )

I do not intend to go back there.

Contrary to popular belief - I don't think I'm torturing myself. I just see the food differently these days - I don't see McDonald's or KFC or any fast-food are categorized as food at all. Let me put that into an example - let's say you see a pizza that has just freshly baked out of the oven.. hhmm, the aroma is enticing, the look of the melted cheeses, the overall toppings.. they looks so delicious.. you think.. YUMMY!!
Now, just imagine suddenly.. your 2-years old angel, out of nowhere, throw his poo and landed nicely on the pizza!!!...  what would you think at that moment?.. it is something you can eat? the pizza is a food to you now? yummy?

Sorry, I exaggerate that too much, but I hope you get my point.

I don't see those things are food anymore - so I don't miss them or don't feel that I'm depriving myself!
I post something similar to that before.


Let's be healthy,
Sher Khan.

That Little Voice Inside of You...

I've a confession to make.

Last saturday, wifey and me went out for a dinner, and wifey ordered a nice dessert - Hot Fudge Sundae, as depicted here.

I tried as hard as I can.. not to indulge. Well, I manage to abstain. ... for a couple of minute, until, wifey scoop a spoon, and feed me!... ahhhhh... it was heavenly! ;)   That later, I pickup the spoon myself, and dig a couple more scoop and feed myself!!!!!!!

Then I hear those little voice inside of me.. "Sher, what the hell are you doing????!!!!" That voice continuously whispering (err.. infact it sounded more like screaming) inside my head for hours and hours, that made me so damn guilty!

Not just that, the voices seems to flash the old images of me everywhere I look, and it drives me crazy!!

Feeling downright guilty, the next day, early sunday morning, just after a heavy downpour, by 7:30am, I'm already at the nearby park pounding the pavement. I was at the Alam Damai Park (nice place - first time there, slept over at my mom's over that weekend). I was running and sprinting along the track, doing some bodyweight routines, including stairs climbing/sprinting - for approximately 2 hours non-stop.

In the afternoon, I heard that little voice again..... "Not enough Sher!"

Later in the evening, at around 5pm, I was again at the gym, doing deadlifts, bench presses, squatting, and bunch of other weight bearing workout for a solid 1 1/2 hours.. I was flatten out to bed by 10pm.

This morning, with some aching body, I heard that little voice again ... "Hope you've learnt your lesson Sher..!"

Yes, nice dessert, but gruesome workout to burn it all off !!

Lesson learned? next time.. stay away from the dessert... not worth it. ;)

Let's stay healthy!

Sher Khan.

Being fat is a choice

I used to believe that being fat is hereditary. It is because I've been fat all my life and my entire family (my 6 siblings, including parents) is considered either overweight or obese.

I used to think that our family has been 'cursed' (for a lack of better term), and there's nothing much that we can do. We were used to be associated with our late grandfather's business - he was a successful butcher, got herds of cattle, and had been a very well-known businessman in the town market of Kota Bharu, Kelantan - he's known as the 'taukeh daging Mahabat' (Mababat the butcher). If you're in town, and looking for nice red meat - you can't be wrong with Mahabat! and being the family of a butcher, there's something in our genes that our destiny is to be big and fat!

No kidding - that is how we're used to believe... well at least for me. So I thought, why bother to take care of my health, I'll be fat anyways.

In my recent years being able to reduce to where I am now rendered that believe is a myth/hoax.
(My recent weight loss video).

Here's what I've read recently:
It's official—your propensity to lose or gain weight isn't written in your genes. Swedish scientists reporting in the American Journal of Clinical Nutrition conclude that the oft-maligned FTO-gene—which previous studies have linked to runaway weight gain—will only increase your risk of obesity if you also lead a sedentary lifestyle. Bottom line: Being fat is a choice, not an inherited trait.

There you go. It's not me saying, but scientist.

So, don't blame it on the genes, family, etc. It's all within ourselves. Either you do or don't. All is within your control - take charge of it, and you'll lose that bulge.

See some of my previous posts related to this:
You are what you eat.
Results don't lie.
I told myself.
and more at the archives.


To your good health,
Sher Khan.

Muscle is Hard to Build and Easy to Lose

We've heard time and time again on when we get older, its harder to keep our muscles healthy. Worse if you're sedentary, by the time you reach 40, your body will feel is starting to falls apart, and all sorts of health issues started to happen.

That's because after 40 the entire cellular structure of the body is now completely changed and none of the cells remain from your younger years. Unless your already doing resistance training of some kind your metabolism and cellular repair slows down and you just don't "feel"right anymore. But if your already into working out then 40 often comes and goes without a notice. 

Read more of that by Dr. Mercola at his website. Don't miss it.

Let's stay healthy.

Sher Khan.

Gynostemma - Another superfood not to be missed

There are two common types of drink that I normally consumed. Plain water or green tea on a daily basis, and veggie juices 2-3 times a week. Occasionally (1-2 times a month) I would indulged in black coffees (no sugar added of course), and once in a blue moon (once in 3-4 months) - those nice mochas at starbucks/coffeebeans (with low fat milk). I've not taken the local infamous teh tarik (milk tea) for like ages now. Fruit juices? nope. (see my post on fruit juices on over-hyped health claims)

I personally think the calories required by our body should comes primarily from the food we eat, not drinks. Most people didn't realised, we consumed way toooo muccch of sugar in our drinks (like most canned/bottled beverages/even the 'healthy' fruit juices) - it creates a high insulin level in our body almost instantly makes us wants to drink and eat even more! - it's a vicious cycle of fighting against the appetite. Balancing your sugar level is the key to losing the flab. See my post on sugar in our foods.

Anyway, recently, I've started to mix my usual doze of green tea with a new found tea. It's called Gynostemma (chinese called them Jiaogulan).

The loose dry leaves of gynostemma. I take about a spoonful of it, and steep it in the pot for 20mins.

We all know the health benefits of Green Tea (loaded with phynonutrients of EGCG (anti-cancer), catechin, and it's thermogenic effect that assist in losing the weight), but a reference to Gynostemma? nope, I've never heard it before.

I stumbled upon it recently while shopping at a specialty tea booth and I immediately seek Uncle Google help for the details. Well, check it out for yourselves - it's loaded with good stuff!! it's a chinese 'cure-all' kinda of tea. Used to be taken only by the Emperors in China.

Some points on Gynostemma health benefits:
(taken from ezinearticle)

• Cholesterol
  Scientific studies have confirmed Gynostemma ability to assist the regulation of serum cholesterol, triglycerides, LDL (bad cholesterol), and HDL (good cholesterol, which helps to metabolize cholesterol from the arteries).
• Blood Pressure
  Gynostemma has been widely reported to be effective in maintaining healthy blood pressure levels. Although the exact mechanism is still being researched, studies have shown that Gynostemma improves the metabolism of the heart directly as well as enhances the release of nitric oxide in the body, which helps to relax the coronary blood vessels.
• Digestion
  While Gynostemma is great for regulating cholesterol, it also assists a good weight loss program, by improving and strengthening digestion. At the same time, it helps an underweight person by assisting the absorption of nutrients. This regulatory effect on bodily functions is the hallmark of an Adaptogen.
• Strength and Endurance
  The results of human studies confirm that Gynostemma can enhance the contractility of the heart muscle and heart pumping function. Other studies have shown that the saponins in Gynostemma increase strength and endurance in the body. Considering these findings overall, Gynostemma becomes the perfect herb for anyone who wants to improve his competitive edge in any field of athletic performance.
• Immunity
  Gynostemma has also demonstrated an ability to support the immune system when under the siege of various destructive agents. Gynostemma has also shown its effectiveness, in clinical research studies, as a potent immune modulator. It increases the production of Lymphocytes, Phagocytes, and Serum IGG.
• Adaptogenic Properties
  Gynostemma has a biphasic effect on brain functions, energizing or calming the system depending upon need, as well as on the regulation of hormonal functions in both men and women. The healthy maintenance of these physiological actions plays a major role in the body's ability to cope with stress.
• Antioxidant Properties
  The results of many scientific studies show that Gynostemma powerful antioxidant quality protects against free radical damage

See a more detailed analysis on Gynostemma here.

Need I say more?? been taking it ever since. I bought the loose leave version, and steep in a hot water for about 20mins, and pour it out into a water container, then drink it continuously. The leaves can be re-used for up to 3 times. I normally having it just after dinner, for at least 2 steep, while leaving the 3rd steep in the morning for breakfast.

See my other post on Veggies Juices, Goji berries and Ginseng (that has been my common food these days).

So, what are some of other 'healthy stuff' you've found? share with me.


All the best.

Sher Khan.

Sher's Maiden Ride.. (cycling)

I was being pestered by my bro (rafiq aka upiq) to join him cycling for a while now. He's an avid cycler (is that what they called??) and had participated in various triathlon around the nation.. being big as he is.. always getting the aweeee from the audience. Check out his blog here for more of his rambling.

So, on the 3rd day of Idul Fitri celebration, after 2 consecutives days of heavy caloric dump into the body, I was looking forward for an activity to burn it all... and thought to try something different.

Let's go and ride a bicycle!

The planned was to start at the rendezvous point at Bt. 18, Hulu Langat at 7:30am. Well.. I arrived late (overslept slightly), and we pushed off at about 8am. It's my first time ever.. going with my other 2 bros. I initially thought we are the only few crazy fellas going for a bike ride at the early morning deep in the kampung of Hulu Langat, to my surprised, there are already bunch of other riders at the rendezvous point!.. some even have completed their bouts of rides!! and.. these people tend to know each other quite well.

Anyway, we rode from the Bt. 18 to the Simpang Tiga, to the Langat Dam, to the Sg. Telaka Recreation Park.... and back. It was approximately about 44km, for about 2hrs and 30mins.



View Larger Map


The ride was excruciating at some point, going up and down the hill, changing gears highs and lows, fighting with the bicycle, and most of all.. with yourself.. some points we go as fast as 30-50kmph, and at some point.. even the snails are faster than us! mixed-bag of LSD and HIIT is for sure... but I make sure I didn't stop and keep cycling even when I feel my heart is like going to explode!!.. seriously...to understand it.. You just have to experience it. The view is breathtaking (riding at the kampung, the hills, the dam, rivers...).. it was fun.

this pic is with my other bro (feroz aka ucu)..

All I can say, it won't be my last ride. Will come back for more!... aiming on Perez... some day.. ;)

btw, the equipment that I've on are all borrowed, including the gloves and the t-shirt!

My bro (upiq) said.. that ride, we would typically burned at least 1000 calories.. well.. my mission achieved!

Today morning, some arching down at the back, and at my posterior!! need a good padding the next time. Thinking of doing the Putrajaya route the next.. anyone?

How's your holidays?

Sher Khan.

Sher's 6-pack quest video

Been wanting to post a video on my journey, and been working on it on and off this week, and finally please see the result.. not perfect, but.. at least something.


For the 1st time ever, I showed my shirtless body!!


Enjoy!






I'm getting the hang of creating videos now, if you like it - I will create more!

Sher Khan.

SEPT 2009 - My Progress.

This is my progress thus far.

Let's take a look at my infamous weight loss chart ;)

(for a larger view, pls click on the image)

As you can see, I’ve been struggling the past few months trying to maintain my weight and body fat %.

The most significant highlight since I started this journey is that – for the 1^st time ever, my weight has consistently goes up during the month of April to July.

If you’ve seen my previous post during that period, I’ve kind of explained why that is so (earlier post - My Progress So far).

Also, if you remember, in May09, I’ve also started on a new regime (may post - Stop.. New Plan) after too many comments from people, and I’ve change my diet slightly.

The result?  my body fat increases tremendously (were at 12.7% to a whopping 17.1% !!, and body weight from 72kg to massive 76kg!!)–  YUP, I was shocked myself!!

It clearly shows my ‘new plan’ doesn’t fit me. It really makes sense – you can never out-train a bad diet. If you eat a lot, even the healthy stuff, while maintaining the same fitness level, more KG will be added to your body. My experiment proof that point.

However, I would like to think that the KG is not necessarily pure FAT, during that period (april-july), I’ve actually increases the weight bearing exercise to another level (june post - In the Gym today).

Look at this body composition table that I’ve captured.

It shows the BF% increases, also look at ‘Fat Mass’ and ‘Fat Free Mass’, it fluctuates. Well, I’m not a doctor/physician, I’m just assuming there’s some level of muscles mass being added somewhere, I did ask around, but not getting any convincing explanation.

Again, I may be wrong here. I’ve stopped going to the wellness doctor that I used to go (no expert opinion). Someone care to explain?.. anyone?

So, you asked, what’s next?

After seeing the poor July result, I’m back to my typical routine. One thing that I’ve realized/discovered is that -  in order for me to progress better, I need to do this: maintain my diet with healthy portions and I’ve to increase the intensity of my exercise routines.  I am now training harder than what I used to.

BTW, my plan to get 6 pack by end of the year (march post – My progress so far)? With this slight detour, I may missed that target.. I’ve to add a couple months to it.. say March 2010?

So, there you go on my latest update.

Anything not clear? Question? Drop me a note.

Let's get healthy.

Sher Khan

My Grocery List

I got some of the common questions asked:

• What do I put into my shopping cart?
• Do I need to read food labels every single time?
• There’s so much things on the shopping aisle, how would I know what’s good?
• What are the guidelines?

I’ve said it, and I’ll say this again – natural real whole food diet. What the heck is that? some example? Some of my past post on this topic:
What's Natural Whole Read Food?
Celebration = Food !
Two of the Most Evil Food
Counting Calories?

Whenever you pick-up a food item, don’t be fooled of by the excellent marketing terms on the front of the packaging (it’s a multi-billion industry to create statements/branding/catchy statements that is the most appealing to people like you and me!).  These days, knowing the consumer is a bit more educated, the food manufacturer becoming even more creative with their ‘Health Food’ claims… ‘all natural’,’fat free’,’no cholesterol’,’no salt added’,’sugar free’.  Whatever it is… always…always…always… look at the back of the packaging, and read the ingredients list. That’s what really you’re getting..  the longer the list (sometimes you can’t even pronounce some of the stuff in it) the more reason for you to put it back on the shelf.

Watch this youtube video of Health Food vs. Healthy Food. Must See.

‘Ahh.. Sher, too complicated’. No, it’s easy, really. Pick the ones with the least amount of ingredient. Less is More! (more of good nutritional value that is). Example? A watermelon has 1 ingredient… watermelon. Apples?.. apple. Rice? Brown rice. Eggs?.. eggs. Broccoli?.. broccoli. Oats? ..oats. Bread? whole grain.. hah..beware.. this is a trap. See my earlier post on bread. Nuts is good right? yup, but not the honey roasted, salty types. Go for raw and dry-roasted nuts.

Even more confused? Put it this way, whenever you picked an item, do this test by asking yourself.
"Have my ancestors eat this stuff back then?" If the answer is no, put it back...


All the best.
Sher Khan.