I needed a coach to keep me going.. Part 1

I always get that shock look in people's face whenever they hear my response to their question of 'Where do you learn on how to lose the weight?'

If you've been following me here, you do know that the answer to that questions is "the Internet". It's the major source of my research. I used uncle google so much to research and find stuff, and along the way I've stumble across many materials that assisted me.. while most of it is free, there are some that I've actually bought them.

These are what I meant by my personal coaches, and I've a few of them! covering from nutritional standpoint, up to the training programs. I've shared about them throughout this blog many times.

We do need coaches, they're the expert in their field (they've done enough researched and worked with many other people) and most of times, we needed them to kick our posterior!! See all the great athletes, celebrities, etc, they all have coaches. 

Let me share with you my personal favorite, especially with regards to what to eat and not to eat (the nutritional expect). It's none other than Isabel's program -- at least 90% of what she had taught in her book.. I'm following it religiously.. She has a great (sometimes hilarious!) nutritional newsletter that I will definitely read everytime! I just like the way she writes.. she's my personal coach for a long time already (see my earlier post with regards to her)

You're asking, why just 90% sher?? Well, although I've approved or agreed to most of it, there are some of the information that.. let's just say, I've discovered from my own experiences that I prefer my own way.. well, I do have my own likes and dislikes..  

But I tell you, give Isabel's program a shot, I can't recommend enough. Even if you don't follow what she say, I'm very sure you'll learn a thing or two (don't forget to subscribe to her free newsletter).

stay strong,

Sher Khan.

Aftermath of 2010 Eid/Raya..

Well since the last Ramadhan, now I'm back to my normal routines.. (during the fasting month my exercising period is shorter, and I tend to focus more on cardio related (outdoor biking/runnning/interval training) rather than strength training (bench presses/weightlifting in the gym), no specific reason is just that I feel a bit weaker towards the end of the day before the iftar (breaking of fasting).

Quite frankly (more like confession), this 2010 Eid, is my worst ever since the past 3 years that I've been on this journey. I've actually had some Rendang! I think I do deserve it after years of not touching it :) --good excuse eh :)... but I still haven't touch any of the cookies, yup you know me, no nutritional value.. i.e junk food. They're just loaded with sugar, butter fat, more sugar/coloring, simple carbs (the white flours), some preservatives (if store bought), and even some got the dreaded trans-fat (the shortening) -- once you've taken one, I bet you can't stop to take another! -- so I stay clear of those.

An update -- I've actually had gained some weight back since my last posting on my weight, by 5kg to be exact. That is all planned. See my old post. I've even gotten some comments quite recently from office colleagues -- 'Eh, Sher, you gained weight ah?'..YUP!!.

I don't think I want to go all the way down to past 72kg that I used to be, although that's the point that I need to be in order to lose the remaining belly fat to reveal the 6-pack that I've always wanted. Why, you ask?. With the intensity of the training I'm doing these days, and when I'm restricted my calories (to create the calorie deficit -- to lose the weight), I feel weak, very weak sometimes, and recently I had to work extra-long hours on my current day job (that translate to very less snooze time & quite stressful.. very, infact). I would doze off while watching the tube, and if I were to put my head down on the pillow, within seconds I'll be in fantasy island (these are not the normal me !!).

I remember sharing this with my buddy, and he said, 'Sher, you're overdoing it, listen to your body'. Well thanks bro Roslan, I am now listening to it, and been working to balance it. I noticed if I'm hovering around 75-80kg. I feel fine, energetic, and able to push myself to the limit (I still think I can push it even further!!). The problem is, I still have some layers of sagging fat around my belly.... it's a hell to get rid off!!

One of way that I think I need to do is to increase my training intensity, and I definitely need to change my training routines. My body may have accustomed to some of the training I've been doing, because not much progress has been made. Hence, recently I've forced myself to checkout a fitness bootcamp program.... last Friday, at 5:45am, I'm already at local stadium field, with some folks doing HIIT (some of my earlier posting on HIIT) while most people still snoozing ... I'll share that in my next post. stay tune.

stay strong.
Sher Khan.

Cholesterols, Oh Cholesterols..

During this Eid festive season, it's a challenge to keep your sane in check. The following are just some of the links to reminds you of our dear friend lurking in our bodies. Don't get me wrong, our body need cholesterols to function properly, but getting a lot of the bad ones (the LDL) clogging your blood vessels and arteries -- that creates harmful illnesses (hypertension, heart-attack, stroke.. to name a few)..
Yes, you can have those rendang, ketupat, etc.. but pls limit your portion. My advice -- if you know you can't control your portion -- pls don't even start taking it, just leave it on the table... and cook yourself a nice grill chicken with herbs and spices with some steamed veggies... delicious. no-guilt.;)

Here's some nice reminders (courtesy of WebMD)
15 Simple Ways to Lower Cholesterol (slide show)
11 Tips to Cut Your Cholesterol Fast
The Basics of Cholesterol
Cholesterol Guidelines (video)

knowledge is power!

stay strong
Sher Khan.

Diabetes (type 2) is curable

Recently I was in fierce debate with a bunch of folks on this subject -- that Diabetes is reversible/curable. If you're diabetic, it is not the end of the world!

Well, as I've always mentioned, I'm not a doctor (or anything close to have any professional medical background), but I do read stuff on this subject (a lot!), and sharing from my personal experiences.

To me, diabetes is a lifestyle illness. Meaning, whatever your lifestyle is right now, it's sucks, and it's killing you (with diabetes). And I know most of you diabetes sufferer out there, this is not new, you know this. The thing is, instead of procrastinate, why can't you just change the poor lifestyle into a better one?? Lead a healthy lifestyle for say just a 3-months period, and then decide. The proof is in the pudding !!

Once you've fixed your diabetic condition (of poor insulin resistance), and you're already lead a active lifestyle, it's ok to sometimes indulge! you've to earn it.

No one else can do this for you, it's all up to you. You're 100% responsible (and stop blaming others/environment/genes.... pls).

See my earlier post on these subjects

Diabetic + Obesity = Diabesity !!

or any of my earlier post that has mentioned diabetes.

stay strong
Sher Khan.

McDonalds, Bike vs Car

hi -- interesting links to share today

on nutrition:
Why we're scared of Happy Meals

on exercise:
Bike lane indicators get straight to the point

stay strong,
Sher Khan

How and What to Eat & Exercise during the Fasting Month

Been getting quite a bit of queries on 'how to eat' and 'how to exercise' during the fasting month now. I've made some post back then and it's still relevant to this very day. Personally, I'm still following to every words to it -- this is my own personal tips. Up to you to lead yours.

My last year post - got links to other tips.

Ramadan is back!

Enjoy.

Stay strong.
Sher Khan.

Got problem with your Uric Acid level? Fruit Juices may be the culprit!

Recently, I've bumped into yet another article saying how bad fruit juices are to our health. This article is written by a medical doctor (Dr. Richard Johnson) who has vast experience in the subject, his claims backed by his scientific research! See the interview by Dr. Mercola with Dr. Richard.

Interestingly, he pointed a fact that if you've problem with high uric acid levels (esp. gout sufferers), you should checked your sensitivity towards fructose (the sugar in fruits). His research actually shows that high uric acid levels increase the risk of diabetes, high-blood pressure, kidney diseases and obesity.... and fructose are one of the major culprit!!!

Well, I'm not a doctor, I don't know if what Dr. Richard say it's true, but I tend to agree based on my personal experiences. I used to have gout back then, my uric acid level was waaaayyy above the limit, and after I've cleaned my diet and exercise, my uric acid level are now at a normal level -- yup one of it, I've stayed away from fruit juices a long time ago. See my earlier post on some of the figures.

Bottom line: based on scientific research, fruit juices is not as healthy as all of us think. Take it sparingly, treat is as indulgences (as in ice-cream, cakes, etc.. you can take it once a while). Best if you can avoid it altogether. If you're thirsty, grab a bottle of water, you'll be better off healthwise.

Check my earlier post on this subject... To Juice or Not to Juice..

stay strong

Sher Khan

To juice or not to juice..

Back in 2008, I posted an article on fruit juices - Fruit Juice is Way Overhype - contrary to popular belief - that commercial fruit juices doesn't do any good to your health.

Recently, Isabel (my fav nutritionist by far) posted an article - that further re-affirm my understanding on this subject. Have a go to her article - To juice or NOT to juice.. that is the question. and you know what I mean.

stay strong
Sher Khan.

Pull-ups - a good MRT?

Pull ups - is where you hang yourself with your palm facing away from you. You pull yourself up until your chin pass the bar.


I like this article by Jason - Top 10 ways to improve your pull-ups. 

He goes by saying ....."The pull up is quite possibly the ultimate measure of strength. It’s also one of the greatest muscle building exercises in existence, which is precisely why it’s been called the upper body squat....... .... People all too often ask, “How much can ya bench?” A more appropriate question would be “How many pull ups can you do?” The pull up measures your strength to weight ratio better than almost any other exercise known to man"....


These days, I tend to do this almost every other day.. up to 10 reps (fresh), the most I can do it is 15 (not an easy feat for me though). Normally, I would be doing it in the morning just before my shower, and another in the evening, just before the shower. I'm targeting to achieve 15 in a single set within the next 3 months.
My fav routine is to do 3 sets of 5 reps each (with the 3rd set to failure). And I hate the 3rd set!!! but i know it's working, because my heart rate goes way high and my upper body muscles are trembling..... that's MRT (metabolic resistance training) by itself! (go and read why MRT is THE way to do your workouts.. interval training is considered old-school already..)

Got to have targets. So I know what I'm working towards, and put my plans to work... as they say.. failure to plan, is planning to fail.

live strong!
Sher Khan

Prepare early for nutritious food..

I make sure I prepare some food/snacks upfront so that I don't have to resort to a 'convenience food' (a term I use to eat whatever we take whenever we're hungry - things like un-healthy snacks/meal whenever we feel hungry). Having our food ready upfront is important to maintain ones diet. Serious to lose weight and be healthy? then no excuse for eating junk.

Sharing with you some of my typical weekend ritual of preparing my food up-front for the week.

1. I make sure I stock-up on the groceries stuff (chicken, fish, lots of vegetables and fruits) - i like to buy off the local market (or night-market) - not the hypermarkets. It's fresher and better quality (from experience).

2. preparing some tidbits or snacks for the week (dry roasted nuts/sunflower seeds/pumpkin seeds, etc)
3. prepare my breakfast ingredients (flaxseed, sesame seeds, peanut butter, etc)


below are some pic

Grinding the flaxseed to take the most benefits of it - easily digested/absorbed by our body. What is flaxseed? see old post.

Baking my own 100% whole wheat bread. I like the heavy, dense, high-fiber, all natural home bake bread. My recipe can be found here.

I've also grinded sesame seeds to a more finer paste-like. It's best to dry roasted the sesame seeds first, then grinded it. Again, for easy absorbing into my body. BTW, do you know that sesame seeds has the highest plant sterol? the natural science-proven cholesterol lowering substance. See previous post on seeds.

My typical breakfast in the mornings (takes about <8mins to prepare) --- I take 5 spoonful of rolled-oat, mixed with 2 spoonful of powdered skimmed-milk, with hot water in the bowl. Then after 5 mins, I put few dashed of cinnamon-powder, and mixed the sesame seed paste, about 2 tb grinded flaxseed, one handful of goji-berry, pinch of raisins/pumpkin seeds/sunflower seeds/wheat germ, handful of nuts (peanuts/almond/cashews). YUUMMMYY... . more breakfast ideas from my previous post.

There you go. have fun exploring.

Sher Khan.

Pushup ideas..

I like this simple guide to add variety to your push-up exercise.

As they said, if you can't do a good posture push-up, you've no business to do bench-press.

Add-on to the article, my favorite push-up routines are:
1. diamond push-up - where to put your hands together with your index-finger and your thumb joined - makes a diamond shape.
2. Spiderman push-up - do a regular push-up and start to bring your either leg towards your armpit.
3. Bomber/Hindu push-up  - regular push-up position but you slide-it through.. difficult to explain... try google
4. Armpit push-up - also difficult to explain, but assume a regular push-up, then you move downwards keeping your head at your armpit.

simple exercise, great for your pecs and core strength..

Sher Khan.

Sweet Poison

Hey all.


I got this below message in my email Inbox and thought it's good to share to you all. If you've been following my blog here, I'm sure you'll not be surprised in any of those (but sometime we all need reminders).


Our body doesn't need the added table sugar (sucrose & glucose) you've put into our meals or drinks (don't let me start on the evil super-sugar!). Sugar should comes from it's original form (fruits, veggies, etc) - sugar from fruits are mostly fructose, if you blend them and drinks fruit juices, it would be as bad as taking the table sugar. So stop thinking having fruit juices is good for you.. it does not! see my old post on that.


Having said all that - sugar in our body, to be specific, glucose, is an extremely important component. Our body converts glucose into energy that we use. If not because of the glucose (which most food we digest been converted into), we can't move any of our limps!


Our body uses glucose from the food we need to convert into energy. Guess what if all of those sugar we eat, and it's not being use?... yup.. it will be stored for later use... stored as what?.. yup.. FAT! -- ever wonder why people say sugar (and all the food loaded with it) makes you fat?.... wonder no more.


Sher Khan.




-------------------
SWEET POISON!
ASPARTAME IN DIET COKE, PEPSI & OTHERS- A  MUST READ!

In October of 2001, my sister started getting very sick.
She had stomach spasms and she was having a hard time getting around.  
Walking was a major chore.
It took everything she had just to get out of bed; she was in so much pain...

By March 2002, she had undergone several tissue and muscle biopsies and was on 24 various prescription medications.  
The doctors could not determine what was wrong with her.
She was in so much pain, and so sick she just knew she was dying.

She put her house, bank accounts, life insurance, etc., in her oldest daughter's name, and made sure that her younger children were to be taken care of.

She also wanted her last hooray, so she planned a trip to Florida (basically in a wheelchair) for March 22nd.

On March 19 I called her to ask how her most recent tests went, and she said they didn't find anything on the test, but they believe she had MS.
I recalled an article a friend of mine e-mailed to me and I asked my sister if she drank diet soda?
She told me that she did.  
As a matter of fact, she was getting ready to crack one open that moment.

I told her not to open it, and to stop drinking the diet soda!
I e-mailed her article my friend, a lawyer, had sent.
My sister called me within 32 hours after our phone conversation and told me she had stopped drinking the diet soda AND she could walk!  
The muscle spasms went away. She said she didn't feel 100% but, she sure felt a lot better.

She told me she was going to her doctor with this article and would call me when she got home.

Well, she called me, and said her doctor was amazed!
He is going to call all of his MS patients to find out if they consumed artificial sweeteners of any kind.
In a nutshell, she was being poisoned by the Aspartame in the diet soda...and literally dying a slow and miserable death.

When she got to Florida March 22, all she had to take was one pill, and that was a pill for the Aspartame poisoning!
She is well on her way to a complete recovery.
And she is walking!
No wheelchair!

This article saved her life.
If it says 'SUGAR FREE' on the label;
DO NOT EVEN THINK ABOUT IT!
I have spent several days lecturing at the WORLD ENVIRONMENTAL CONFERENCE on 'ASPARTAME,' marketed as 'Nutra Sweet,' 'Equal,' and 'Spoonful.'

In the keynote address by the EPA, it was announced that in the United States in 2001 there is an epidemic of multiple sclerosis and systemic lupus.
It was difficult to determine exactly what toxin was causing this to be rampant.
I stood up and said that I was there to lecture on exactly that subject.
I will explain why Aspartame is so dangerous:
When the temperature of this sweetener exceeds 86 degrees F, the wood alcohol in ASPARTAME converts to formaldehyde and then to formic acid, which in turn causes metabolic acidosis.. Formic acid is the poison found in the sting of fire ants.
The methanol toxicity mimics, among other conditions, multiple sclerosis and systemic lupus.

Many people were being diagnosed in error.  
Although multiple sclerosis is not a death sentence, Methanol toxicity is!

Systemic lupus has become almost as rampant as multiple sclerosis, especially with Diet Coke and Diet Pepsi drinkers.  

The victim usually does not know that the Aspartame is the culprit.
He or she continues its use; irritating the lupus to such a degree that it may become a life-threatening condition.
We have seen patients with systemic lupus become asymptotic, once taken off diet sodas.

In cases of those diagnosed with Multiple Sclerosis, most of the symptoms disappear. We've seen many cases where vision loss returned and hearing loss improved markedly.

This also applies to cases of tinnitus and fibromyalgia.
During a lecture, I said,
'If you are using ASPARTAME (Nutra Sweet, Equal, Spoonful, etc) and you suffer from fibromyalgia symptoms, spasms, shooting, pains, numbness in your legs,
Cramps,
Vertigo,
Dizziness,
Headaches,
Tinnitus,
Joint pain,
Unexplainable depression, anxiety attacks, slurred speech, blurred vision, or memory loss you probably have ASPARTAME poisoning!'
People were jumping up during the lecture saying,
'I have some of these symptoms..
Is it reversible?'

Yes!
Yes!
Yes!
STOP drinking diet sodas and be alert for Aspartame on food labels!
Many products are fortified with it!  
This is a serious problem.
Dr. Espart (one of my speakers) remarked that so many people seem to be symptomatic for MS and during his recent visit to a hospice; a nurse stated that six of her friends, who were heavy Diet Coke addicts, had all been diagnosed with MS. This is beyond coincidence!

Diet soda is NOT a diet product! It is a chemically altered, multiple SODIUM (salt) and ASPARTAME containing product that actually makes you crave carbohydrates.  

It is far more likely to make you GAIN weight!

These products also contain formaldehyde, which stores in the fat cells, particularly in the hips and thighs.  
Formaldehyde is an absolute toxin and is used primarily to preserve 'tissue specimens.'

Many products we use every day contain this chemical but we SHOULD NOT store it IN our body!

Dr. H. J. Roberts stated in his lectures that once free of the 'diet products' and with no significant increase in exercise; his patients lost an average of 19 pounds over a trial period.

Aspartame is especially dangerous for diabetics.
We found that some physicians, who believed that they had a patient with retinopathy, in fact, had symptoms caused by Aspartame.
The Aspartame drives the blood sugar out of control.
Thus diabetics may suffer acute memory loss due to the fact that aspartic acid and phenylalanine are NEUROTOXIC when taken without the other amino acids necessary for a good balance.

Treating diabetes is all about BALANCE.
Especially with diabetics, the Aspartame passes the blood/brain barrier and it then deteriorates the neurons of the brain; causing various levels of brain damage,
Seizures,
Depression,
Manic depression,
Panic attacks,
Uncontrollable anger and rage.

Consumption of Aspartame causes these same symptoms in non-diabetics as well.
Documentation and observation also reveal that thousands of children diagnosed with ADD and ADHD have had complete turnarounds in their behaviour when these chemicals have been removed from their diet.

So called 'behaviour modification prescription drugs' (Ritalin and others) are no longer needed.
Truth be told, they were never NEEDED in the first place!  

Most of these children were being 'poisoned' on a daily basis with the very foods that were 'better for them than sugar.'

It is also suspected that the Aspartame in thousands of pallets of diet Coke and diet Pepsi consumed by men and women fighting in the Gulf War, may be partially to blame for the   well-known Gulf War Syndrome.

Dr. Roberts warns that it can cause birth defects, i.e. mental retardation, if taken at the time of conception and during early pregnancy.
Children are especially at risk for neurological disorders and should NEVER be given artificial sweeteners.  

There are many different case histories to relate of children suffering grand mal seizures and other neurological disturbances talking about a plague of neurological diseases directly caused by the use of this deadly poison.'

Herein lies the problem:
There were Congressional Hearings when Aspartame was included in 100 different products and strong objection was made concerning its use. Since this initial hearing, there have been two subsequent hearings, and still nothing has been done.
The drug and chemical lobbies have very deep pockets.

Sadly, MONSANTO'S patent on Aspartame has EXPIRED!
There are now over 5,000 products on the market that contain this deadly chemical and there will be thousands more introduced.  
Everybody wants a 'piece of the Aspartame pie.'

I assure you that MONSANTO, the creator of Aspartame, knows how deadly it is.

And isn't it ironic that MONSANTO funds, among others, the American Diabetes   Association, the American Dietetic Association and the Conference of the American College of Physicians?

This has been recently exposed in the New York Times.
These [organizations] cannot criticize any additives or convey their link to MONSANTO because they take money from the food industry and are required to endorse their products.

Senator Howard Metzenbaum wrote and presented a bill that would require label warnings on products containing Aspartame, especially regarding pregnant women, children and infants.  

The bill would also institute independent studies on the known dangers and the problems existing in the general population regarding seizures, changes in brain chemistry, neurological changes and behavioural symptoms.

The bill was killed.

It is known that the powerful drug and chemical lobbies are responsible for this, letting loose the hounds of disease and death on an unsuspecting and uninformed public. Well, you're informed now!

YOU HAVE A RIGHT TO KNOW!  ---------------------------------------------

Mainstream bullsh*t

I'm still amazed that even until today the main stream media (newspaper/magazine/tv) still showing the old food pyramid as the way to go in managing your food intake... it is really disturbing especially the Health/Fitness pull-out guide touting that is how we should manage our diet... sooo lame!

Our society is so much mis-informed, and no wonder a lot of us does still can't lose that excess weight. 

I've posted my take on the food pyramid back in early 2009, and I still believe that's the way to go.

Moral of the story - don't believe 100% what you read in the mainstream media... worst.. the food manufacturer marketing tactics (it's a billion dollar industry) to lure you into buying their so-called 'health food'. I can talk for hours on that subject.

Ditch the eggs (coz it's high in cholesterol), and go for cereals.. better for you? think again!!

You think your morning sugary cereals is good for you? Oh, what about the un-sweeten ones like plain-ol corn-flakes? (extremely refined carbs - will spike your blood sugar--stay away!). By all means, avoid any cereals that change the color of the milk you've put them in!!

So what do have for breakfast? I've posted some ideas back then.

stay healthy.. the right way!

Sher Khan

Progress Update: Poor results

People has been asking my progress, and thought to post the most recent pic that I have.


My most recent progress post was on Sept 2009 - that post, I've put some details of how the charts and all. This time around, I don't have it - been a while since I last go to do medical checkup, yup.. yup.. been lagging.. been way tooo busy at work.. these past few months (nov 2009 to feb 2010).. was the worst times ever.. sometimes I barely able to do 3 times a week trainings targets.. I know.. excuses. That translated into a very poor results!


Well here goes... for the first time ever, I'm posting myself here shirtless (yup, finally gotten approval from my internal home minister.. you bet.. the wife!).

click on the picture for a full bigger view.

As you can see, despite popular belief, I'm still struggling to get rid the some of the fats that are still accumulated. My hardest spot are below the armpit, and of course around the belly. The weight has not been consistent, week after week, I'm hovering around 74kg, and sometimes it goes up to 76kg range.. if it does, I bring it back down 74ish.. I've not been able to top the lowest weight I've done (which is 71.5kg back early 2009). My guess is.. the eating has not been consistent - I've been missing my regular meals quite a lot (loooong company meetingss.. that sometimes I missed taking my snacks and lunches!).. and I these days I do work waaayy too late at nite.. yup.. not enough snooozzzze time - that increases my cortisol level.. (the stress hormone - a signal to keep the fats!).

Excuses.. excuses... excuses!!

Anyway.. life goes on, and let's remind each other.. let's pick ourselves up, and let's go!


stay strong
Sher Khan.

It's my birthday!

Today is my birthday, I'm 37 this year.. damn, time really flies. Can't believe that I'm almost reaching the big 40!
Hmm.. that makes me wonder - it's been a while since I last went for a full medical check-up.
Famous quote said - "What you don't know can't hurt you!". But I'm in an opinion of "what you don't know CAN hurt you!". I don't feel comfortable not knowing some details. Not knowing my latest vital signs worries me... am I doing ok? what does my triglycerides level / blood pressure / etc right now? etc etc.. that numbers are the most important to me.. not really what shows on the scale (although you can somehow correlate what's on the scale to the status of your vital numbers).

Anyway, enough of that worries. It's my birthday!! let me at least enjoy the rest of my birth day anniversary. Whatever the number say, what I feel right now is what matters. Quite frankly, I feel I'm at the most fittest days of my life!
A year ago, I can't even do 5 chin-ups. Now I can do 15 easily. Back then I can only do deadlift max at 40kg, now 40kg is just my warm-up stage!

Oh oh... I got some new exercise routines that I've gotten myself into.. damn, I thought I've tried it all.. but this one.. leave me aching all over!! watch out for my update on this bit...

stay strong
Sher Khan.

Go in, do it, done

Whenever I am at the gym working out, I noticed at least 60-70% of the crowd is just there for the sake of being there. Perhaps their spouse/parents/boyfriend/girlfriend/peers/colleagues are presurring them to shape-up, or they just come for fun. Why I'm saying that is because I saw them just walking about checking machines, try-test a few of them, watching the TV longer than any routines they're supposed to do, or even entertaining the cellphone at every other minutes, not to mention fiddling with the ipods/mp3 players at every change of the song... and oh..even worst, treating the juice-bar as the cafe to come for socialising.

To me, if you're at the gym - please make full use of the time there, and do what you supposed to do!! you're already there (you know to get to they gym is an effort by itself, you've to gear-up, drive down, look for parking, etc etc - that alone is at least 15-30mins waste of time). Then when you're there, please FOCUS - spend the next an hour or so doing what you're supposed to do.. EXERCISE your body!!!

just a pic of me at a futsal game.. not my cup-of-tea, but the exercise is what's important.

I've this rule whenever I'm on training/exercising, and that is also relevant if I were to visit any of the local gym (I don't have any gym membership, just per entry basis - I've elaborated why in my earlier post).
My rule is - no cellphone, no mp3 players, no TV, sometimes I purposely avoid any conversation (limit myself to just hi/bye). The only gadget that I've on me is probably the watch (to keep my time, and that's not even a HRM watch).

My reason is simple - that's the only time during the day that I'm spending the time to train my body (and enjoy the benefits of it), and I want to make full-use of the time to do just that. Go in, do it, and out. Typically about 45mins or so - though there are days that I've spent close to 2 hours on a single session (these are the times when I want to test few new routines, or just to challenge my body to a more extreme condition).

Once I'm done with it - I can spend all the time I want with the cellphones, mp3 players, or even socializing.

But that's just me.

If you've the time, check out Men's Health the 100 Best Fitness Tips.

stay strong.
Sher Khan.

Get your own domain free for life! - www.EmbunWeb.com

The most common food that is killing you...

hey all,
I've just read the most comprehensive info on sugar ever.. go to Dr. Mercola site.

It just proof one thing.. SUGAR IS BAD FOR YOU!... especially Fructose.. in the form of High-Fructose-Corn-Syrup (HFCS). I've mentioned it over and over again here on this blog.

...Be sure to eat your sugar with fiber ... as in a piece of fruit. As Dr. Lustig says, “When God made the poison, he packaged it with the antidote: fiber.”

If you're wondering why your middle section has not improve (despite all of those exercises you've been doing). Please do look at your diet... please drop the sodas/carbonated drinks.. it's a poison.

In my case, I've mentioned this before, carbonated drink has been my staple drinks before. I'd have bottles/cans of them at home, if I'm down to 1 can/bottle, I'll sure make a trip to the grocery store to stock-up. At office, it's free flow at the pantry! (sponsored by the company).
Now? since I've started my journey, I'm swearing to you that I've not had even a single sip ever since. If you don't want to believe, it's up to you. To me, HFCS is a poison. Why would I want to kill myself?

All of the scientific evidence has been shown on the above links.

It's your choice. I've made mine.


stay strong.
Sher Khan.

Never give up..!

There are times when I feel lousy.. no mood... no strength to face some of the adversity..

I keep myself fire-up by watching this video that I've posted back then.

It's not how your start; it's how you finish. 

90% of all those who fail

are not actually defeated..

they simply quit.

-famous quote

Stay strong,
Sher Khan.

Make your own 'Biggest Loser' by being *accountable* to yourself..

Watched a re-run of the most recent episode of The Biggest Loser Asia last night on Hallmark channel. Last nite show, Garry, the only caucasian, being kicked out.

It is interesting to watch fellow comrades (well, I used to be like them.. more like Tony I think) trying to lose the fat back then.. so trust me.. I can really take to heart what's running in their head!.. been there.. done that.

Infact worst.. I was without a trainer.. without anyone guiding/push you or motivate you.. in the show they're together supporting each other and always have the trainer to kick your posterior. Me? I was all alone (at least in the beginning)... How people make fun of the goal that I've back then. Every time I'm at the dinner table (or lunch, or breakfast), I have always have to face other people (even family) comments... some are good, but most of the times... not nice... but that doesn't stop me. Infact, I like it... the more 'the-not-so-nice' comments fired me - the more I'm determined to proof them wrong!

One thing if you've noticed - in my early days of the journey, I broadcasted my intention to friends and family.. I emailed my progress to my colleagues at work, friends, and family members. See my previous post on that.

Do you know why?

I want to make myself accountable. I learnt it somewhere (forgot where hv I picked up) - they termed it as the 'Declaration of Excellence' or DOE for short. In DOE, you have to list your goals, and you need to have your detail plans - and you need to tell people of your goal. Broadcast it to your circle of friends and family.

With DOE - I am accountable with my own actions. If I'm slipping - hopefully the people would remind me. People at the dinner table did exactly that - they know my intention, and they gave me the much needed feedback. I've to respond to it - and later, I did more, by sharing my progress report to them. The more they see you're 'for real', those negative comments slowly converting to a more positive and encouraging ones. See the old post.

When people started to forward my emails to their friends, a lot more queries came in, and I've had more than a handful to respond to them, and no time as well.. that at the end, I decided to have this blog. Rambling all I can.. sharing some knowledge, as well as sharing my progress, or what I'm up to.

I tell you.. with DOE, and people around me supporting you.. gives you the strength.. the motivation to push yourself even more... better than the participant of the Biggest Loser (you've your friends and family - much more than bunch of strangers).... and definitely... it's much much much much better than sitting on the couch.. watching The Biggest Loser...


Ask yourself.. WHAT DO YOU WANT???

btw, an old buddy of mine took this pic recently, and he matched it with our old pic.. cool :)

the 2001 pic - I'm still single.

the 2009 pic - got 3 kids! how time flies.

now 2010!!!!


Stay healthy always..
Sher Khan.

Welcome 2010!... Top Post 2009..

Hey ya all,

What's your new year resolution? ... I sounded like a broken record.. ;)

If you've 'losing the weight' in your list, I seriously recommend you to be more specific. Something like, "I would like to lose 10kg in 3 months". Put that in writing, post it on the mirror at home (to remind you), and start working towards it.

Can do? YES YOU CAN!!!


Here's my the Top 10 most popular posting in 2009:

		longliveandprosper.blogspot.com/2009/02/food-pyramid.html
		longliveandprosper.blogspot.com/2009/03/2-evil-foods-pls-avoid-them.html
		longliveandprosper.blogspot.com/2009/09/gynostemma-another-superfood-not-to-be.html
		longliveandprosper.blogspot.com/2009/07/durian-good-or-bad.html
		longliveandprosper.blogspot.com/2009/09/shers-6-pack-quest-video.html
		longliveandprosper.blogspot.com/2009/08/my-grocery-list.html
		longliveandprosper.blogspot.com/2009/12/lets-go-out-and-play.html
		longliveandprosper.blogspot.com/2009/03/skip-fat-youll-lose-fat.html
		longliveandprosper.blogspot.com/2009/05/santan-is-bad-for-you-bs.html

longliveandprosper.blogspot.com/2009/01/gym-is-must.html

Happy New Year.

Stay strong.
Sher Khan.