Exercising without a gym

[Chickenbackside]

The Straits Times even?? I guess the truth has gotta come out some time...

 

http://www.straitstimes.com/BreakingNews/T...ory_561273.html

[Topgun]

Cauliflower:

 

Nutritional value per 100 g (3.5 oz)

Energy 103 kJ (25 kcal)

Carbohydrates 5 g

Sugars 2.4 g

Dietary fiber 2.5 g

Fat 0 g

Protein 2 g

Thiamine (Vit. B1) 0.057 mg (4%)

Riboflavin (Vit. B2) 0.063 mg (4%)

Niacin (Vit. B3) 0.53 mg (4%)

Pantothenic acid (B5) 0.65 mg (13%)

Vitamin B6 0.22 mg (17%)

Folate (Vit. B9) 57 μg (14%)

Vitamin C 46 mg (77%)

Calcium 22 mg (2%)

Iron 0.44 mg (4%)

Magnesium 15 mg (4%)

Phosphorus 44 mg (6%)

Potassium 300 mg (6%)

Zinc 0.28 mg (3%)

Percentages are relative to US recommendations for adults.

Source: USDA Nutrient database

 

[Hamburger]

i can eat broccoli everyday n has been doing tat since last yr end. Broccoli is

 

But i hate cauliflower..............

[Topgun]

Carbs and sugars content less than cauliflower:

 

Broccoli

Nutritional value per 100 g (3.5 oz)

Energy 141 kJ (34 kcal)

Carbohydrates 6.64 g

Sugars 1.7 g

Dietary fibre 2.6 g

Fat 0.37 g

Protein 2.82 g

Water 89.30 g

Vitamin A equiv. 31 μg (3%)

- beta-carotene 361 μg (3%)

- lutein and zeaxanthin 1121 μg

Thiamine (Vit. B1) 0.071 mg (5%)

Riboflavin (Vit. B2) 0.117 mg (8%)

Niacin (Vit. B3) 0.639 mg (4%)

Pantothenic acid (B5) 0.573 mg (11%)

Vitamin B6 0.175 mg (13%)

Folate (Vit. B9) 63 μg (16%)

Vitamin C 89.2 mg (149%)

Calcium 47 mg (5%)

Iron 0.73 mg (6%)

Magnesium 21 mg (6%)

Phosphorus 66 mg (9%)

Potassium 316 mg (7%)

Zinc 0.41 mg (4%)

Percentages are relative to US recommendations for adults.

Source: USDA Nutrient database

Edited August 3, 2010 by Topgun

[Xtrocious]

The Straits Times even?? I guess the truth has gotta come out some time...

 

http://www.straitstimes.com/BreakingNews/T...ory_561273.html

 

But the biggest question is - can people handle the truth?

 

Most I suspect are quite happy to continue taking the "blue" pill and live in a make-believe world with their low-fat frankenstein food and fitness fad than believe that fat is actually good for them...

 

I just had a department lunch with my colleagues and for some supposedly very well-educated folks from ivy league universities, they have very closed minds...

 

When asked how do they know that low-fat diets are good, their response is "common knowledge"...and when I told them that their common knowledge was not backed by research, they gave me these incredulous looks as if I told them that I am an alien from Jupiter or something...sigh

[Mazdaowner]

LMAO and I see that outside food, braised pork leg is any better then eating clean. Hahahahahaha!

Please, don't kid yourself. Judge, jury and executioner. [laugh] Just made my day! :D

Carbs and sugars content less than cauliflower:

 

Broccoli

Nutritional value per 100 g (3.5 oz)

Energy 141 kJ (34 kcal)

Carbohydrates 6.64 g

Sugars 1.7 g

Dietary fibre 2.6 g

Fat 0.37 g

Protein 2.82 g

Water 89.30 g

Vitamin A equiv. 31 μg (3%)

- beta-carotene 361 μg (3%)

- lutein and zeaxanthin 1121 μg

Thiamine (Vit. B1) 0.071 mg (5%)

Riboflavin (Vit. B2) 0.117 mg (8%)

Niacin (Vit. B3) 0.639 mg (4%)

Pantothenic acid (B5) 0.573 mg (11%)

Vitamin B6 0.175 mg (13%)

Folate (Vit. B9) 63 μg (16%)

Vitamin C 89.2 mg (149%)

Calcium 47 mg (5%)

Iron 0.73 mg (6%)

Magnesium 21 mg (6%)

Phosphorus 66 mg (9%)

Potassium 316 mg (7%)

Zinc 0.41 mg (4%)

Percentages are relative to US recommendations for adults.

Source: USDA Nutrient database

 

[Ahleon]

Ehh..chef MO, cauliflower rice how to make har?

 

Chop up the cauliflower then boil soft or boil soft liao then chop?

[Pungpung]

I dunnoe if thatz a good idea. Do you need to serve NS? Very problematic wan you know.................. but if you're a gal, then I suppose itz ok.

 

woah...why?! is it becos we have to eat whatever we get in army..?

is it adviseable if before army i convert back to carb and low fat then after army i convert again to high fat zero carb?

i am in my poly years so i have about .. 2.5yrs to go for army..?

[Nolicense]

woah...why?! is it becos we have to eat whatever we get in army..?

is it adviseable if before army i convert back to carb and low fat then after army i convert again to high fat zero carb?

i am in my poly years so i have about .. 2.5yrs to go for army..?

 

you eat what they give you. if you want, you can don't eat rice. but you will be hungry if you have to train a lot, and you will look for munchies.. and everything is carbs.. and after eating you feel sleepy and then they will F you for falling asleep during training time.

 

good luck

[Skunk]

woah...why?! is it becos we have to eat whatever we get in army..?

is it adviseable if before army i convert back to carb and low fat then after army i convert again to high fat zero carb?

i am in my poly years so i have about .. 2.5yrs to go for army..?

 

chey, still got so long more to go. For the next 2.5 yrs, just go on this diet and do HIIT exercise. Confirm u will be so fit, NS will be a breeze. Then for the 2 yrs inside, just eat their crap food lor LOL

[Pungpung]

actually i was also trying to prepare for army with this diet..get fit and just enjoy my NS..

 

[Chickenbackside]

This diet will optimise your health, but not your fitness. 2 different things.

 

Of course when you have health, fitness is much easier to achieve, but if your goal is to prepare for the army in the sense that you will be able to handle the physical activity that will be thrown at you, you will need to train yourself doing those activities.

[Pungpung]

yea :)

must jyjy for me.. been like jogging after sch everyday for past month... and lifting a little weights at home

holiday then got time to hit the gym..

Edited August 4, 2010 by Pungpung

[Chickenbackside]

http://conditioningresearch.blogspot.com/2...or-runners.html

 

 

Strength training for runners

 

 

While I am not a massive fan of distance running, if it is your sport, you may find this study of interest.

 

I'm sure you could design a better training programme, but even 4x4 half squats improved strength, running economy and the time to exhaustion. So if you want to improve your running there is an argument for adding strength training to the mix.....

 

 

Maximal Strength Training Improves Running Economy in Distance Runners.

 

Purpose: The present study investigated the effect of maximal strength training on running economy (RE) at 70% of maximal oxygen consumption (V[spacing dot above]O2max) and time to exhaustion at maximal aerobic speed (MAS). Responses in one repetition maximum (1RM) and rate of force development (RFD) in half-squats, maximal oxygen consumption, RE, and time to exhaustion at MAS were examined.

 

Methods: Seventeen well-trained (nine male and eight female) runners were randomly assigned into either an intervention or a control group. The intervention group (four males and four females) performed half-squats, four sets of four repetitions maximum, three times per week for 8 wk, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period.

 

Results: The intervention manifested significant improvements in 1RM (33.2%), RFD (26.0%), RE (5.0%), and time to exhaustion at MAS (21.3%). No changes were found in V[spacing dot above]O2max or body weight. The control group exhibited no changes from pre to post values in any of the parameters.

 

Conclusion: Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among well-trained, long-distance runners, without change in maximal oxygen uptake or body weight.

[Mazdaowner]

No Bro. I use a blender to do so, and steam in a steamer for 8mins, Microwave will be 10mins.

Eat too much also sick. Once in a long while, ok lah.

 

Ehh..chef MO, cauliflower rice how to make har?

 

Chop up the cauliflower then boil soft or boil soft liao then chop?

 

[Hamburger]

for e last few yrs, i have been jogging for 4km or powerwalk for 1 hr. But of late, i changed my style n now run 3km, a combo of jog n sprints as adviced by our bros here.

 

Now i would like to replace wif 1 day of static exercise of between 15-20 mins. Reason- every day run also getting bore.

 

Pls advice......

[Ahleon]

Do you guys ask for chicken butts when ordering steam chicken from chicken rice store?

 

I asked and got fuuny looks from 2 pple after me and the store helper.

[Kxbc]

Bodyrock

 

See the website above for some ideas. Not easy. It's HIIT.

 

And quit starring at the bouncing boobs. Concentrate.