Getting in shape

[derrchua]

exercise!

[Daniel Turner]

I agree with exercise. but let me know what exercise. that should not affect badly.

[marley]

Cross fit is damn good

[pitpit7]

Hi
I want to share my experience on weights workout. I work until 7 pm daily and start to do my workout with an instructor from 8 pm to 10 pm. This will go on for about 3 times a week. I feel so much better but it makes me come to office late.
Anyone got any good advise how and when i should do my workout?
Thanks.

[TZ03R]

Carbs are very impt. I went through a strict regime of 2 weeks without any and i couldnt get anything done. Plus i had to drink + entertain on the job and it seems like i tend to get tipsy on just a few drinks.

Nowadays i simply reduce carbs and dont shy away from them anymore. Hate them but they are an extremely impt element of our diet.

[Will99]

Just to share some personal experience with weight lose or maintaining. First of all I think there are some misconception abt carbs…. Carbs are good, but you must choose the right one. Carbs of high resistance starch are good. If you are an active person, not taking right amount of carbs are doing more harm than good. Carbs restore muscle glycogen after workout, otherwise deficiency of carbs you are actually breaking down muscle. Our body needs protein and carbs to repair and build muscle. In fact carbs helps in losing weight…. Heres how.

- Carbs is the big source of energy, needless to explain you need energy to be active and burn those calories. Exercise is all about being form, meaning doing each exercise correctly. Dragging your feet through the motion won’t help and its not about how long you can workout each session. Its more important to keeping the intensity high and heartbeat rate going, more calories are burnt that way
- Carbs makes you feel full and curbs your hunger with less intake
- Good carbs diet actually helps to maintain blood sugar level better than low-carb diet
- So with the right carbs you eat less, feel more energized during workout and burn more calories and lower cholesterol.
- Some good source of carbs are brown rice, bake potatoes, sweet potatoes, beans, etc

I don’t specifically keep to a diet or shy away from fatty food (our body need some fats too), there are some things that I do beside working out to keep my weight under control

- Take a lot of fibers from greens, they help fill you up and breaks down the fats into smaller bits for burning off
- Have sufficient calcium, read from a report that having calcium in fat cell helps burns it down faster. One glass of milk for me before bed and first thing in the morning.
- Don’t take cold drinks with meals, was told cold drinks disrupt the digestion and clot up fats.
- Drinks lots of water helps the kidney process the impurities.
- A cup of green tea. Green tea is a good source of natural antioxidant and helps to lose weight.
- Sugar is the culprit for weight gain... avoid artificial sweet stuffs like cakes, candies, etc.
- Don’t be obsessed with the scale, starving the body not only slows down the metabolism but also make the body stores fat (for energy source). Sometimes when your weight don’t drop only because you are putting on muscle and burning fat. I prefer to monitor the blood pressure, heart beat rate and overall energy level (by feel), afterall working out should be fun and feel good. Not a big fan of BMI….
- Have a good mix of cardio and strength workouts. When I’m at the gym I keep switching exercises, never stick to the same routine and keep the body guessing. Helps break fitness plateau.

I’m not a nutritionist or fitness instructor, just sharing my personal routine and opinion. Cheer!

[Benjamingoh]

I have been trying to cut carbo if possible, but you know la in sg hard to find food without carbo , so most of the time will end up only mee hoon with fish , then do regular exercise , like running or weight lifting dumb bells , and some static push up , burpees kind of training. the problem is the weight just simple refuse to go down , can only maintain at 72kg , haz... don't know what else I need to do.

[watermelon66]

What kinds of job you are doing?

[superbored]

Oh okay can. No problem!

[ah_gong]

No la nt sarcasm .... this rolex forum ma..
Good to see another trainer here.

[superbored]

Good for you!
I'm just posting around so yes, I don't know if that was sarcasm but its okay.

[ah_gong]

Im a personal trainer too at a commercial gym at town area. =)
As one of the top trainer in SG. I wear a Rolex GMT half gold....

[superbored]

Interested in getting yourself back in shape?

Hello members of sg-roc,
feeling a little on the heavy side?

I can help you get back into shape!

I'm a freelance personal trainer, based in a new gym in the CBD.
No membership fees required!
All training sessions are one on one, fully personalized for you
Small group training sessions available at a special rate!
Flexible training times, by appointment only.

My Accreditation:

Cardio-Pulmonary Resuscitation Certified, The Singapore Life Saving Society (SLSS)

Basic Exercise Course , Singapore Sports Council

Federation of International Sports, Aerobics and Fitness (FISAF),
Certified Personal Trainer

Please contact me for more information.
HP:98890514

Thanks and hope to hear from you soon!

[shuseido]

no prob. actually I am not bro but no worries. cheers! Fitness is my other passion. P.S. I really dislike running. haha.

Oppsss..... SOrry..

[seiko.citizen]

Im planning to bring out my old bike (basic one; not like some hardcore bros here), anyone recommend what type of terrain i should start? Used to do some road cycling, followed by some medium sand mountain biking. Want something to work up a decent sweat