Exercising without a gym

[Ender]

bro, this regime look really like a POW camp workout..... ........................

But this is a variation of training for marathon runners found on the net. And this is actually consider one of the easier one I'm adapting.

 

Actually when I started out only can do 400m sprint (2 mins) and only 4X... I'm still working my way to 800m stretch at 3min 40 sec, but only manage 4X before I start cursing myself why I ever started...

 

As for tempo, I started running at tempo rate from 2km - 4km for many weeks before I consider increasing my distance. Coz there was once I decide to jump from 4km to 8km (double), after 3 or 4 runs, I start to have pain in my shin. I was down for 2 weeks or so.. Every increment has to be gradual, adding 0.5km or 1km per week.

 

So theres no need to jump into 10X 400m interval and 10km tempo run straight away, coz not only you'll be cursing, you will incur injury to your leg/feet. Increase distance gradually.

Edited September 17, 2010 by Ender

[Crystal_tiong]

Am so early at polyclinic to c doc to do my blood test ! But got 100 plus ppl ahead of me . Going to be long long wait ....... Zzzzz

[Crystal_tiong]

Bro hamburger , hba1c is for diabetic. Doc dun let me do. Only do normal blood test. Now still waiting.

[Marvelicious]

Too many pages to read through, so thought I just post for some advice. I am currently hitting the gym (about 2 weeks) after a 1 year hiatus. Been watching my diet for the past 2 weeks too. I go gym during lunch, about 3-4 times a week, doing more than an hour of weights. Usually quite high intensity and even with some super sets thrown in and i work different body parts everyday. I also do a bit of cardio, either cycling, football or interval training (sprint 30secs, jog 8mins for 3 rounds). Probably once or twice cardio session a week. Doing more on weights.

 

As for my diet, i am staying off high carbo, high sugar stuff and fats. Taking in high protein. For the past two weeks or so, my diet has been mainly on protein shake, steam chicken breast, and food bought from the gym (wrap with lean chicken meat and vegs), i reckon i take at most half a cup of rice daily, or even lesser. I also drink a lot of Nutrisoy (the one with the health label, low in fat and sugar, quite high in protein), yogurt and milo. On weekends when i rest, i will usually take cai png (carefully chosen meat and little rice).

 

My only indulgences perhaps has been the ice mocha blended drink from coffeebean, which i drink about twice a week. I want to sustain the diet so I don't want to kill myself by being overly crazy. Therefore I afford myself a bit of treat now and then. It's a short life afterall. ahahaha.

 

My aim is to go lean as due to a broken arm I cannot lift heavy no more and I am cutting. There has been results thus far, colleagues have told me that. I am fitter looker, tighter and lost a bit off my waist. I am currently 1.74m and 80kg. Not really fat, just bulky. Can do with a leaner look. I have not lost a lot of weight since i started training, perhaps less than a kg. But I put it down to the fact that my muscles are now more developed and is taking the weight that the fats has lost.

 

Anything you guys can advise me? Pls note I am not looking to be a hardcore bodybuilder, just want a lean body with the occasional treat here and then.

 

Thanks.

[Skunk]

To be frank, i think u will not lose at all.

 

Exercise is to build muscle. The most it can do is to slow/stop fat-gain. To get rid of existing bodyfat, have to diet. I've mentioned before, u go supermarket n see a piece of Twee Bah vs a piece of Chia Bah. No magician in the world can turn a Twee Bah into a Chia Bah. They're formed differently and independently. I was huge, 1.75m and 90kg, but also fit for my size. I don't know of many beer-guzzling fatties that could run 2.4km in 10min flat. But that didn't change the fact that there was a layer of fat over my muscles. With all the fat covering, nobody can see u r buff LOL

 

If u care for my dictatorial advice, this is what i recommend:

 

1) quit Nutrisoy and all soy products.

2) quit Milo.

3) qut rice.

 

Surprisingly, i think your Ice Blended drink from Coffeebean u can still have it once a week, not twice. There is evidence to show that the rare occasional intake of fructose is less damaging than everyday a little bit. That was how our Paleolithic ancestors ate....no carbs everyday, then suddenly chance upon a half-rotten fruit, or a fruiting tree, then whack that once only.

[Hamburger]

Bro hamburger , hba1c is for diabetic. Doc dun let me do. Only do normal blood test. Now still waiting.

should have insisted that you want it done...its your request and not his call . Since the Q is so long, should have gone for a stool test too., this will make the Queuing more worthwhile.... .

 

Btw, do request for another blood test request form before u leave, so you need not go and see doc again just to ask for that piece of paper........ , save the nine bucks and use it to buy pork belly ......

[Marvelicious]

To be frank, i think u will not lose at all.

 

Exercise is to build muscle. The most it can do is to slow/stop fat-gain. To get rid of existing bodyfat, have to diet. I've mentioned before, u go supermarket n see a piece of Twee Bah vs a piece of Chia Bah. No magician in the world can turn a Twee Bah into a Chia Bah. They're formed differently and independently. I was huge, 1.75m and 90kg, but also fit for my size. I don't know of many beer-guzzling fatties that could run 2.4km in 10min flat. But that didn't change the fact that there was a layer of fat over my muscles. With all the fat covering, nobody can see u r buff LOL

 

If u care for my dictatorial advice, this is what i recommend:

 

1) quit Nutrisoy and all soy products.

2) quit Milo.

3) qut rice.

 

Surprisingly, i think your Ice Blended drink from Coffeebean u can still have it once a week, not twice. There is evidence to show that the rare occasional intake of fructose is less damaging than everyday a little bit. That was how our Paleolithic ancestors ate....no carbs everyday, then suddenly chance upon a half-rotten fruit, or a fruiting tree, then whack that once only.

 

Thanks for the advice. I can understand about quitting rice, but can you tell me why Nutrisoy and Milo is no good? What kind of food should I stick with? is my current diet of chicken and protein intake advisable? Thanks again,

 

[Crystal_tiong]

I will get e paper fr doc when I see my result next week

[Chickenbackside]

Thanks for the advice. I can understand about quitting rice, but can you tell me why Nutrisoy and Milo is no good? What kind of food should I stick with? is my current diet of chicken and protein intake advisable? Thanks again,

Small amounts of fermented soy foods, like miso or nato or good quality soy sauce, used to add some flavour to your food is fine.

 

Drinking genetically modified, unfermented, heavily processed soy products like Nutrisoy? Not good.

 

Soy has one of the highest lectin activity among all legumes. It binds to vitamins and minerals and prevents your body from absorbing them from other foods. It also causes an increase in estrogen production. Great for developing man boobs.

 

That's why fermented soy is slightly better, cause fermentation gets rid of some of the lectins.

 

Lectins are the plant's defense mechanism. A plant can't fight you and stop you from eating them. So what do they do? They make you sick.

 

As for milo, just look at the ingredients:

 

Extract of malted barley, milk solid, sugar, cocoa vegetable oil [containing one or more of the following: palm oil, palm olein, coconut oil, palm kernel oil, whey, corn oil, soya oil] whey ACTIGEN-E [dicalcium phosphate, magnesium carbonate ascorbic acid, vitamin pp, ferric pyrophosphate, calcium-d-pantothenate, vitamin B6, vitamin B2, vitamin B1, D-biotin, vitamin B12, disodium phosphate, vanillin, maltodextrin.

[Aristotle]

Bro hamburger , hba1c is for diabetic. Doc dun let me do. Only do normal blood test. Now still waiting.

 

Alamak! You should have insisted man! I know the hba1c is for diabetic, so I told the doc that my family got history of diabetes, and I want to take the test. But never mind la. The normal blood test should tell a lot of things about your current medical condition as well.

[Skunk]

Thanks for the advice. I can understand about quitting rice, but can you tell me why Nutrisoy and Milo is no good? What kind of food should I stick with? is my current diet of chicken and protein intake advisable? Thanks again,

 

regarding soy and milo, bro CBS has said already.

 

Chicken is a poor source of nutrients, as it is fairly lean. When u eat enough nutritious food, the body will stop accumulating fats. Most vitamins are fat-soluble, eat enough fats and your body stops storing fats. "The more fat u eat, the less fat u wear". Fatty fish, lard, pork, mutton, lamb, a small amount of beef, plenty of eggs, and u will do fine.

 

This is my personal take on protein powders: unless u r a hardcore bodybuilder, stop taking them, they will make u fat. They not only contain protein, creatine and other stuff that builds muscles, they also contain lots of insulinogenic material such as soy and sugar....that's so that your body will stuff water into your tissues, bloating them and making it seem like u r really making muscle-gain. If u r not a hardcore body builder, slowly but surely, u will gain fat on them.

 

The truth is that muscle grows very very slowly. Even the most hardcore lifter at most gains 4kg of muscle a year. The average recreational athlete like all of us maybe gains 2kg a year. That's a puny 166g a month. And that's "maybe".....i think most of us only have real muscle gain of 1kg a year.

[Hamburger]

I will get e paper fr doc when I see my result next week

And yes, be mesmerized by the results and improvement you will see.......

Edited September 18, 2010 by Hamburger

[Hamburger]

bottom line...........

 

eat fats, avoid carbo and all kind of sugar, fruits included if you want to see quick result.

 

Btw, savoring my avocado shake now while typing......

[Marvelicious]

Small amounts of fermented soy foods, like miso or nato or good quality soy sauce, used to add some flavour to your food is fine.

 

Drinking genetically modified, unfermented, heavily processed soy products like Nutrisoy? Not good.

 

Soy has one of the highest lectin activity among all legumes. It binds to vitamins and minerals and prevents your body from absorbing them from other foods. It also causes an increase in estrogen production. Great for developing man boobs.

 

That's why fermented soy is slightly better, cause fermentation gets rid of some of the lectins.

 

Lectins are the plant's defense mechanism. A plant can't fight you and stop you from eating them. So what do they do? They make you sick.

 

As for milo, just look at the ingredients:

 

Extract of malted barley, milk solid, sugar, cocoa vegetable oil [containing one or more of the following: palm oil, palm olein, coconut oil, palm kernel oil, whey, corn oil, soya oil] whey ACTIGEN-E [dicalcium phosphate, magnesium carbonate ascorbic acid, vitamin pp, ferric pyrophosphate, calcium-d-pantothenate, vitamin B6, vitamin B2, vitamin B1, D-biotin, vitamin B12, disodium phosphate, vanillin, maltodextrin.

 

Thank you. After my current 2 packs of nutrisoy i shall stop it altogether. As for milo, i have been drinking it for years... kinda addicted to it. but will cut down on the consumption. Would eating things like tau pok, tie ban toufo, such soya been stuff, are they ok?

[Marvelicious]

regarding soy and milo, bro CBS has said already.

 

Chicken is a poor source of nutrients, as it is fairly lean. When u eat enough nutritious food, the body will stop accumulating fats. Most vitamins are fat-soluble, eat enough fats and your body stops storing fats. "The more fat u eat, the less fat u wear". Fatty fish, lard, pork, mutton, lamb, a small amount of beef, plenty of eggs, and u will do fine.

 

This is my personal take on protein powders: unless u r a hardcore bodybuilder, stop taking them, they will make u fat. They not only contain protein, creatine and other stuff that builds muscles, they also contain lots of insulinogenic material such as soy and sugar....that's so that your body will stuff water into your tissues, bloating them and making it seem like u r really making muscle-gain. If u r not a hardcore body builder, slowly but surely, u will gain fat on them.

 

The truth is that muscle grows very very slowly. Even the most hardcore lifter at most gains 4kg of muscle a year. The average recreational athlete like all of us maybe gains 2kg a year. That's a puny 166g a month. And that's "maybe".....i think most of us only have real muscle gain of 1kg a year.

 

I nearly fell out of my chair reading about "Fatty fish, lard, pork, mutton, lamb, a small amount of beef, plenty of eggs, and u will do fine." I do eat a lot of eggs, and a fair bit of fish, in fact fish and chicken are my two staple meat. I avoid most other meat, only a bit of pork now and then, and I don't eat beef, lard and mutton.

 

Are you also saying that I should eat more fried stuff as it is full of fats too? I am not saying you are wrong, just that it's a very different school of thought. At least from what i know. You might be right. But for the longest time, bodybuilders have relied on lean meat when they have to cut for competition. What you just said really throw things off tangent.

 

I have a feeling what you said might be dependent on the individual. I believe different people react differently to food. I might be wrong though.

 

As for protein, I am under the impression that it is vital for muscle growth. And with muscle growth, you increase your metabolism which means you burn fat more efficiently. And with the rate i am working out, if i don't supplement my diet with protein I don't think i am justifying the effort i put in the gym.

 

 

 

 

[Chickenbackside]

I nearly fell out of my chair reading about "Fatty fish, lard, pork, mutton, lamb, a small amount of beef, plenty of eggs, and u will do fine." I do eat a lot of eggs, and a fair bit of fish, in fact fish and chicken are my two staple meat. I avoid most other meat, only a bit of pork now and then, and I don't eat beef, lard and mutton.

 

Are you also saying that I should eat more fried stuff as it is full of fats too? I am not saying you are wrong, just that it's a very different school of thought. At least from what i know. You might be right. But for the longest time, bodybuilders have relied on lean meat when they have to cut for competition. What you just said really throw things off tangent.

 

I have a feeling what you said might be dependent on the individual. I believe different people react differently to food. I might be wrong though.

 

As for protein, I am under the impression that it is vital for muscle growth. And with muscle growth, you increase your metabolism which means you burn fat more efficiently. And with the rate i am working out, if i don't supplement my diet with protein I don't think i am justifying the effort i put in the gym.

I guess you didn't read the thread then, haha. I avoid pork and chicken, always choosing red meat (the fattier the better) first before everything, and adding a tonne of butter to further increase the fat content.

 

Around here, it's mostly about the evolution of human kind and how we have identical DNA to people who existed millions of years ago, and how to eat and move in a manner that maximizes our gene expression.

 

I have lost around 40kg, lowered my cholesterol, reversed my diabetic symtoms, normalized my blood pressure, achieved an approximately 10% bodyfat composition, have a physique that no one believes I did not achieve in the gym...by eating a diet comprising of 70% fat, 20% protein and 10% carbs.

 

If you're already pretty lean, and want to achieve something like 6% body fat, sure, less fat intake, or generally eating less will help you achieve that.

 

But what this thread about is how to lose weight, stay lean, be healthy effortlessly.

 

Before you dismiss the notion that fat is bad, there is plenty of scientific studies, commentaries...etc peppered all over the thread for your consideration.

Edited September 18, 2010 by Chickenbackside

[Ender]

rprisingly, i think your Ice Blended drink from Coffeebean u can still have it once a week, not twice. There is evidence to show that the rare occasional intake of fructose is less damaging than everyday a little bit. That was how our Paleolithic ancestors ate....no carbs everyday, then suddenly chance upon a half-rotten fruit, or a fruiting tree, then whack that once only.

 

Fruits from our ancestor time are seasonal, so I guess they probably eat fruits for a month in a year. Which translate it's alright if we whack season fruits like durian for a month once a year.

[Chickenbackside]

And with the rate i am working out, if i don't supplement my diet with protein I don't think i am justifying the effort i put in the gym.

Brad Pilon, an ex supplement consultant, on the topic of how much protein you need:

 

http://bradpilon.com/weight-loss/how-much-...o-build-muscle/

 

How much protein do you need to build muscle?

 

 

The idea that you need massive amounts of protein in your diet in order to build muscle is one that will probably never go away. While I agree that many of us need to eat a little more protein than we typically do, I don’t think we need super-mega amounts in order to pack on muscle.

 

In a really interesting study published back in 1996, 43 men who were experienced weight lifters took part in a study that involved exercise and weekly injections of testosterone enanthate for 10 weeks.

 

Yep, these boys were on steroids for the benefit of science!

 

They were divided into 4 groups.

 

The first group performed no exercise and didn’t get any steroids.

The second group performed exercise but didn’t get steroids,

The third group didn’t exercise but received the weekly injections and

The fourth group exercised and received the injections.

As you can imagine after 10 weeks of lifting weights 3 times per week, the group that was receiving the steroid injections gained over 13 pounds of muscle.

 

The group who were just working out didn’t do too bad either, packing on almost 4.5 pounds of muscle in only ten weeks.

 

The guys who sat around doing nothing for 10 weeks but received the steroid injections still had an increase in lean mass (almost 6 pounds), while the group who received no steroids and didn’t workout did not see any change in their lean mass.

 

So what does a study on steroids have to do with nutrition? well, all four groups were on the same diet. They were all consuming about 0.7 grams of protein per pound of body weight and about 16 Calories per pound of body weight.

 

What this shows is that for a group taking steroids while exercising, 120 grams of protein per day was enough to supply the amount of protein needed to allow for a 13.5 pound gain in lean mass!

 

It was also the same amount of protein the the exercise only group ate to gain 4.5 pounds, and the other groups ate to see their gains, (or lack thereof).

 

What this shows is that for the groups who saw less gains in lean mass then the steroid group, the amount of protein that they ate was not what determined how much muscle they gained. The workouts and the steroids did that.

 

In the end, protein is important, but as this study shows, 0.7 grams of protein per pound of body weight is enough daily protein to allow for a 13.5 pound increase in lean mass in 10 weeks. It’s also enough to allow for a 4.5 pound increase in people not taking steroids, which is still very impressive muscle growth for a ten week period!

 

BP

 

For those of us who are not ‘pharmaceutically enhanced’ this study helps support the idea that your workout is the most important part of your muscle building journey.

 

Get a great workout, put in a great effort, see great results, it might just be that simple.

 

PS – If you are looking for my recommendation on a great quality workout, then Turbulence Training is where it is at. You can check out Craig Ballantyne’s Turbulence Training programs by clicking HERE.

 

(Bhasin S, et al. The New England Journal of Medicine. 335(1), 1-7)

Edited September 18, 2010 by Chickenbackside