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.

Weekend warrior

Last weekend I had the opportunity to go to the gym, finally, after soooo long. As I've mentioned before, I don't hv any membership to any local gyms, I just would like to proof a point that you don't need to have a gym-membership to get fit. Whenever we talked about 'getting healthy' - I hear a lot of voices saying he/she don't have that kind of money to pay for gym memberships etc, and because of that, he/she don't get fit and don't bother about it. Excusseeeeee!

My workouts routines are mainly at home.. indoor. I've planned it that way - main reason is because I need to consistently working out. My only problem doing it indoor is - I'm beginning to over-grown the equipments that I've. I still have the same equipment that I've shared with you back then (see my earlier post). oh oh, I've added a chin-up bar over the door few months back. I don't think I'm going to build a multipurpose home-gym, so going to the gym occasionally is something I'm looking forward to. 

At home, the total weights that I've is at 25kg only, and I don't intend to buy anymore weight plates. At the gym, I'm able to have that extra shocked to my body/muscles.. last saturday I did some workout like a 30kg squat, 40kg deadlift, and 35kg bench presses. I did a standard 8-12 rep at 3 sets, and some other routines (like cable crunch, dumbell row, etc) focusing on multiple-muscles exercises to boost my metabolism - that left my body arching till today!!

Immediately following the strength training indoor, I went outside the gym and started to do a 4x400meter runs around the red stadium track. Of coz, I did an interval training - alternating with slow and fast burst along the track. I needed that extreme cardio-boost, because as I've learnt, the hormones released from a hard-cardio training - the endorphin and the testosterone - is an excellent natural pain-killers..

Today, again, I did the HIIT (high-intensity-interval-training) to get that natural-booster to my arching muscles.

To those of you who are still giving excuses of 'no time lah' for not exercising, go ahead and read this article by Men's Health. It shows you how you can exercise in 15-mins only!

You can't fit that in your daily 24hrs schedule? 

Ask yourself this "Which is important - my TV time, or my health???"

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.



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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.

Exercise? - Part III

...continuation from Part II...

I've talked about Interval Training earlier in the Part II - I'm a true believer of this type of exercise... especially if you're thinking to burn the excess fat in your body.. FAST!. You see, the LSD method is ok, but the problem with that exercise is - the moment you stop exercising, you practically stop burning calories (but still better than not exercising at all) per say... I mean.. not as effective as what Interval Training shall gives you (they called it the 'afterburner effect'). Doing Interval Training, especially the High Intensity Interval Training (HIIT), you shall only do 15-20mins max, however, the after effect of the exercise (that's another 23 hours or so), you shall still burning calories - yep, while you're resting, driving, or even sleeping... for the entire day!!!

There's too many references on the web can proof you that point. Go ahead and search Mr. Google. or click here to see Dr. Mercola's comment on it.

Why should you waste your time pounding on the pavement or threadmill or bicycle or rowing or stepper, etc etc for hours while you can do it at 30mins or less. Heck, personally, I only do my Interval Training exercises for exactly 16mins everytime... !!

So, you're wondering, what the heck is Interval Training?

---
A simple definition of Interval Training is: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout . Here’s a basic example: walk for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then repeat this sequence several times. Most people spend their workout time only performing continuous training exercises. These are exercises where the intensity level is basically constant throughout. An example of this is walking at 3.5 MPH, at 0% incline for 30 minutes.
----

See this excellent YouTube video by one of my #1 personal trainer - Craig Ballantyne.(great trainer! love his bodyweight workouts and the circuits)

Sounds simple right? It is!

Go ahead and try it. This should be your main cardio exercise method - and boy, you shall see the fats melt away!

In my experience, as mentioned in the Part II, I've started with the traditional LSD method, and the result was too slow, and requires longer duration (these days, we don't have that luxury - especially on weekdays). Interval Training is the answer - and since I've started, I've never look back. To me these days, walking is not enough anymore - since I've lost 50+ kilos, I need to change my routine even harder, else I'll hit the plateau. I've experienced this myself, where my weight chart was almost flat for at least a month, until I've changed my routine for higher intensity, then I've broken the plateau. I now ran at 9.2mph for each minute, and doing active rest at 4.4mph. I did at least 5 burst...everytime.

So, what are you waiting for?

Sher Khan.

continue to Exercise? - Part IV

See also Exercise - Part I and Exercise - Part II

Exercise? - Part II - LSD, Cardio, Walking

... continuation from the Part 1 ...

My immediate thought was to quickly sign-up with a local gym, and perhaps hire a personal trainer... time is really running out. I need to loose this fat within the 3-months that I've set, whatever I do, I need to decide fast... take action now!

The problem with me going to the gym was that, I've to be away from home.. I figured, is it worth for me to achieve my goals while leaving my beloved kids and wife at home?, and me pounding on the threadmill/irons for 1-2 hours daily going back and forth to the gym?

Not worth it, and I don't think it's for a long run.

But then again, for me to jog around the housing estate at around 7:30pm to 8:30pm daily sounded a bit scary... knowing the fact that there's a lot of hungry-stray dogs and worst.. mad-man on the street!

That's when I decided to buy a cardio machine at home. Made-up my mind to get a elliptical trainer, for it's low-impact workout - remember i was still at 133.7kg at that time. At the store, to my surprised, none of the elliptical machine (aka cross trainer) able to support my weight!!!! most of the affordable models has a max limit of 120kg!! (unless i get a gym-grade equipment which will cost me more than RM8000!!).

I tell you, that alone killed my enthusiasm big time. I almost give-up, called my wife and chatted for a long time on how dissapointed I am (while I was still at the store). After the call, I was ready to leave the store, and that's when the salesperson offered me to get a good-ol-fashion threadmill.. which was on sale, and a last display unit.. at a very special discount.. and doesn't have limits on max-weights!

I hate running, let alone to jog by myself in the living room... but looking at my options in-hand... I don't have a choice! and I still would like to achieve my set goals!

I went home proudly showed the paid invoice to my wife, expecting a delivery within a couple of days. I'm excited, at the same time, worried, coz I've no clue how the hell I'm going to fully maximise the use of the equipment... can it assist me in my goals? i don't know..

While waiting for the machine to arrive, I've made an extensive readings through Mr. Google on how best I can maximise the use of my new toy. In my mind, I shall only use the machine to do a good walking exercise only (because I hate running, period). That's when I learnt about fat burning zone, target heart rate, maximum heart rate (MHR). Excellent article here on the Truth About the Fat Burning Zone.

Here's the most recent picture (2-Aug-2008) taken of my threadmill. Been having it for 1+ years already - one of the most used/useful investment I've made to myself.

You need to learn on how to maximise your time in the workout, by doing exercises at the intensity that gives you the most effective results. You shall learn about target heart rate & MHR, or a more simple method using the Borg Scale of Perceived Exertion: (see below)
Level 1: I'm watching TV and eating muruku
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

You have to target your workout at level 6-7 to be in the 'fat burning zone', to achieve the best results. (I tell you later that I've discovered that this is one of the biggest myth in doing your cardio workouts).

I started my walking workouts for at least 2-3 months (tried running, but hell it's too much for me), based on the general knowledge in cardio (i know now it's a myth!!!), I did what they used to call it LSD - Long, Slow, Distance. I walk for as many hours I can on it, at Level 6-7, as far as I can. On weekends, I even did some hours in the morning, and later some more at night (to clock-in more hours in my workout charts).

Yes, I did see some results, but boy, very slow, too slow infact, excruciating loooong hours ... not to mention dead boring routines!!

(Not until I've discovered the science of Interval Training, and later High Intensity Interval Training (HIIT), circuit training, & supersets training. That's the key in my workouts of blow-torching the fat. It provides shorter time of workouts (max 20mins cardio), many variations (interesting routines), and excellent results - yes!).

Still, the LSD seems the only knowledge I've at that point in time....my enthusiasm still at the highest.

Let's continue to part III later - I'll share with you what I've learn from my personal trainers... yup.. with an 's'... coz I've a few of them, and I follow closely their advises... stay tune.

In the meantime, if you want to read more, try this good light reading from WebMD:

• 7 most effective exercises
• 9 least effective exercises

Sher Khan.

continue to Exercise? - Part III