Exercising without a gym

[Hamburger]

kopi with conut as creamer???...........................i just wasted 1 cup down the sink, not for me .

[Mazdaowner]

Very subjective, some people will kana alergy some won't lah. I take a lot of eggs, yeah lah, storng stomach, also boh tai chi, now cut to 6-8 eggs a day also like that. Err..mine is everyday hor. \

 

liddat also no good lah, eggs, especially whites, are a known allergy-trigger. It's not the amount, it's the frequency.

 

I eat 10 eggs, but all at one go, and at most twice a week.

 

If kena allergy very sianz wan....itchy n swollen eeee

 

[Mazdaowner]

Basket so got eye exercise more then anything else lah. [laugh]

[Mazdaowner]

My wife has the exact same sentiments. But up to now never go lawyer leh.

some of my closer female friends said i look disgusting :(

 

[Mazdaowner]

Very subjective also. My wife says it, she means it. Now I drop so much mass....

got say NOT BAD...but that's still not good either.

Man: disgusting.

Actual meaning: disgusting.

 

 

 

Woman: disgusting.

Actual meaning: I have a crush on your sexy body but better play it very cool otherwise he will know and I will be embarrassed.

 

[Chickenbackside]

For people who are looking to start. Make it a part of your life by not focusing on it. See the big picture. This is an excellent article about this very topic.

 

http://www.leangains.com/2010/01/marshmallow-test.html

 

 

 

The Marshmallow Test

Posted by Martin Berkhan

 

 

People will often feel inclined to explain to you why the numerous constraints in their lives have prevented them to achieve the their goal.

 

They have so much else going on in their lives. A job, a girlfriend, social events to attend. Time-consuming hobbies. A car that needs fixing or some other project of critical importance. Those are the reasons why they're out of shape or have attained only mediocre results.

 

For them, the idea of losing body fat or attaining muscle is about time. The notion that you have to spend hours in the gym and meticulously plan your diet every day is accepted as a truism. They think that if they could just find enough time, they'd easily get a physique comparable to a front-cover fitness model. But life gets in the way.

 

When a conversation reaches that point, and in my experience it often does, I try to terminate the discussion or switch to another topic. I have a very low tolerance for such drivel.

 

Some of my most successful clients are very busy people. They get in excellent shape, despite managing a business, family and many other obligations. In fact, I'm convinced that having too much free time is counterproductive. Surely it would be logical to assume that unlimited time for cardio, training and cooking would equal better results and make fat loss a walk in the park? Not so. How can this paradox be explained?

 

The Marshmallow Test

 

In the early 1970s, a psychologist named Walter Mischel conducted an experiment involving four-year-olds. He placed each child in a room, where they sat down at a table. In front of them, a marshmallow. Mischel then made each child an offer. He could eat the marshmallow right away or wait for a few more minutes and receive another one. Almost everyone decided to wait. Mischel then left the room for twenty minutes.

 

While a few of the four-year-olds were able to resist the temptation for up to fifteen minutes, many lasted less than one minute. Others just ate the marshmallow as soon as Mischel left the room.

 

This was a test of self-control. If the child wanted to achieve the goal of receiving another marshmallow, then he needed to temporarily ignore his feelings and delay gratification for a few more minutes. What this study showed was that some children at the early age of four were much better at this than others.

 

What I found interesting are the strategies the successful children employed in order to endure the experiment. They kept themselves distracted. Covered their eyes, played with their hands or just entered a trance-like state where it seemed they were lost in their thoughts. Their attention was elsewhere.

 

The failed strategy of the unsuccessful children was the complete opposite of that; in essence, they fixated on the marshmallow almost as if attempting to stare it down, actively fighting the temptation.

 

How does this translate to the various strategies used by the fitness crowd?

 

When some people are dieting, they are DIETING. They treat it like a full-time job and they're in the gym every day, sometimes twice a day. Their spartan diet is meticulously planned and carefully dispensed throughout the day. They are the ones that fixate on the marshmallow.

 

Others take a more balanced approach. Diet and training is part of their life, but it blends in beautifully. They are the ones that tries to forget about the marshmallow. It's background noise to them.

 

I'll give you a concrete example to show you what I mean. Some people schedule a weekly cheat day, which usually involves a day on the weekend when they can eat what they want. In practical terms, this often means that they pig out and end up on the couch in a torpor-like state. This day becomes the high point of their week. They restrict calories severely throughout the week in order to allow themselves the cheat day. Their training typically includes hours of cardio. On Thursday they start planning their shopping list for Saturday and on Friday they lie sleepless in giddy anticipation of the forthcoming food fest. They are fixating on the marshmallow, making it the center of the world.

 

I could give you a similar example when it comes to training. The overly enthusiastic young guy embarking on a 6-day-split that ends up overtraining and sick or hurt. He too was fixating on the marshmallow.

 

The solution then is to stay distracted.

 

You shouldn't buy into the myth of what it takes to achieve your goals. Don't get me wrong, it takes dedication. Sweat, yes. But that needs to be maintained as a regular, long-term commitment. And that's impossible to do if you're constantly thinking about it. It needs to be part of your daily routine, but it needs to blend in. Again, background noise and balanced. Or else you won't last.

 

If you're too fixated on the marshmallow, you'll eat it sooner or later. In this context it means you'll screw up your diet and/or training, burn out and lose all motivation. The more physical and mental energy you invest in your training and diet, the more likely you are to fail.

 

And that's why some of the busiest people are the most successful ones when it comes to reaching their physique goals. They have other things to think about.

 

Guidelines and attitudes to live by

 

* Spend too much time focusing on your goal and you will end up sabotaging yourself. This may not hold much ground in other areas of life where, in order to be successful, focus and time investment is of critical importance; such as building a business, managing a large corporation or becoming a highly-competitive elite athlete. But it's definitely one that applies to diet and strength training for the average Joe. Stay distracted. Have hobbies. Have a life. If diet and training become the sole focus of your daily routine, the road to your goals will feel like a very long road indeed.

 

* Commitment and dedication dispensed over a longer time period is superior to more focused efforts. The latter has a higher rate of failure and greater chance of backfiring on you and is why people fall off the wagon. This is my personal experience, but it's also backed up by studies. A good example of this are the numerous reformed health enthusiasts that pop up after New Year's Eve. They go at it hard for a few weeks, but are often back into their old patterns of sporadic training and a sub par diet by February. Another example is the rebound that many competitors experience after contest dieting. Avoid this with a balanced approach without extremes.

 

* Most people will not benefit from more than four training sessions per week when attempting to gain muscle mass.

 

* The great majority shouldn't be in the gym more than three times per week when cutting. You don't need the gym for cardio. Go outside.

 

* Use checkpoints to help you focus on long-term and not short-term progress

 

* Never attempt to train yourself into a caloric deficit. Don't spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life. Cardio is good for cardiovascular health, but most people use cardio as a fat loss tool - and force themselves through regimens that aren't very conducive to their daily routine (or mental sanity). Next time, skip the shake and the cardio. Sleep two hours longer, but skip breakfast and fast until lunch time. This way you can create the same caloric deficit with the added bonus of feeling more rested and having saved more time. You'll be much better off.

 

* Intermittent fasting is an easy way to create a calorie deficit. Your "cardio" is to stay productive during the fast and work. If you don't have a job, work on projects that are important to you. Learn. Read books. Write. Don't sit around and brood about your diet or what you have in the fridge.

 

Final note: I first learned about the marshmallow test in

How We Decide by Jonah Lehrer. A good read if you're interested in human behavior and psychology. It's interesting to note that the marshmallow test predicted future success in many other areas of life. When a follow-up study on each child was done twenty years later, it was found that children who waited longer also had better academic success and less behavioral problems than the ones who ate the treat sooner.

Edited September 20, 2010 by Chickenbackside

[Chickenbackside]

Another mainstream article that tells it like it is:

 

http://www.msnbc.msn.com/id/22116724

[Chickenbackside]

http://www.drbriffa.com/2010/09/21/higher-...scular-disease/

 

 

Higher saturated fat intakes found to be associated with a reduced risk of dying from cardiovascular disease

 

Posted on 21 September 2010

 

The idea that eating more saturated fat will increases our risk of heart disease is claimed to be

[Sexygirl]

Hello all,

 

My previous company has a gym for staff. In my present company, no such facility is available. Other than driving to SAFRA after work, I wonder if anyone here can recommend me a website or exercise routines that doesn't require a gym. My objective is to cut down flab around my abs. And I also keep my arms and legs muscles built up.

 

Thnks.

 

I used those cycling machine to tone up at home, at least two times a week. So I don't need to go gym all the time.

[Sexygirl]

For those who are married or have gf/gf even better, because sex is good exercise... Haha! Just joking/teasing!

[Mazdaowner]

Good read Bro. I do hope it gets the message loud and clear to those starting off.

 

 

 

[Chickenbackside]

Cardiologist, Dr William Davis, writes:

 

http://heartscanblog.blogspot.com/2010/09/...-foie-gras.html

 

 

Human foie gras

 

 

If you want to make foie gras, you feed ducks and geese copious quantities of grains, such as corn and wheat.

 

The carbohydrate-rich diet causes fat deposition in the liver via processes such as de novo lipogenesis, the conversion of carbohydrates to triglycerides. Ducks and geese are particularly good at this, since they store plentiful fats in the liver to draw from during sustained periods of not eating during annual migration.

 

Modern humans are trying awfully hard to create their own version of foie gras-yielding livers. While nobody is shoving a tube down our gullets, the modern lifestyle of grotesque carbohydrate overconsumption, like soft drinks, chips, pretzels, crackers, and--yes--"healthy whole grains" causes fat accumulation in the human liver.

 

Over the past few years, there has been an explosion of non-alcoholic fatty liver disease and non-alcoholic steatosis, two forms of liver disease that result from excess fat deposition. The situation gets so bad in some people that it progresses to cirrhosis, i.e., a hard, poorly-functioning liver that paints a very ugly health picture. The end-result is identical to that experienced by longstanding alcoholics.

 

 

 

While Hannibal Lecter might celebrate the proliferation of human fatty livers with a glass of claret, fatty liver disease is an entirely preventable condition. All it requires is not eating the foods that create it in the first place.

Edited September 21, 2010 by Chickenbackside

[Chickenbackside]

http://www.bbc.co.uk/news/health-11075437

 

 

Recreating the caveman diet

By Philippa Roxby

Health reporter, BBC News

 

 

 

A team of scientists has begun exploring what can be learned from the diet of cavemen who lived more than two million years ago.

 

Research will focus on how the food eaten by hunter-gatherers could enhance modern day nutrition.

 

Our ancestors in the palaeolithic period, which covers 2.5 million years ago to 12,000 years ago, are thought to have had a diet based on vegetables, fruit, nuts, roots and meat.

 

Cereals, potatoes, bread and milk did not feature at all. It was only with the dawn of agriculture (around 10,000 years ago) that our diets evolved to include what we think of as staple foods now.

 

So are we programmed to eat what we do today - or are we better suited to the diet of our ancestors?

 

Global brand giant Unilever has brought scientists and experts from fields as diverse as evolutionary genetics, anthropology, food science and botany together to find out the answer.

 

 

Plant diversity

 

Dr Mark Berry, who is in charge of the research at Unilever, says the aim is to create a healthier diet for people today, drawing inspiration from that period.

 

"The main hallmark of the palaeolithic diet was a huge diversity of plants. Nowadays we try our best to eat five portions of fruit and veg a day. They ate 20 to 25 plant-based foods a day," said Dr Berry.

 

So contrary to common belief, palaeolithic man was not a raging carnivore. He was an omnivore who loved his greens.

 

He would have gathered seeds to eat, used plants and herbs for flavouring and preserving fish and meat, and collected wild berries.

 

Their need for other essential nutrients would have been found in fish while pulses provided additional proteins.

 

In contrast to the cereal crops we rely on now for the basis of our food, the pre-farming diet contained fewer carbohydrates, less fat and more vegetables. So was it a healthier diet?

 

"It seems so," said Mark Thomas, professor of evolutionary genetics at University College London. "Palaeolithic man may have died earlier than we do now, but he didn't die of bad nutrition."

 

Previous research has shown that the diet and lifestyle of hunter-gatherers was characterised by a lower incidence of "diseases of affluence" such as type 2 diabetes, obesity and cardiovascular disease.

 

 

Adapted to milk

 

Although we have adapted to a very different diet over thousands of years, Professor Thomas says: "There is a mismatch between the diet we've evolved for and the one that we have."

 

He cites milk as an example of something humans have adapted to over time.

 

"Ten thousand years ago, humans had access to milk but couldn't drink it. We couldn't digest it. Now we're 100% adapted to a milk-rich diet."

 

But the plants eaten by our palaeolithic ancestors were entirely different.

 

They bear little relation to the vegetables, plant and cereal products we see on our supermarket shelves today.

 

Professor Monique Simmonds, head of the sustainable uses of plants group at the Royal Botanic Gardens, Kew, who is an expert in this area, explained why.

 

"The development of agriculture meant crops were grown on a large scale to make money. Instead of growing indigenous material, farming encouraged the production of crops like wheat, which have an international market."

 

And so our diets began to shrink and crops became more and more refined until, in 2010, only a few varieties of wheat and maize remain.

 

At Kew, Prof Simmonds is trying to find out what was in those original plants before we started to play with them.

 

"We need to decrease our reliance on refined sugar and a heavy carbohydrate diet, and replace some of the things we have lost," she says.

 

"The natural genes of plants species we collect at Kew will give us an insight into the wild relatives of the crop plants we know today."

 

By looking into the past, we may just discover how to lead healthier lives.

[Skunk]

So contrary to common belief, palaeolithic man was not a raging carnivore. He was an omnivore who loved his greens.

 

I thought common belief was that paleolithic man got most of his calories from plants rather than animals? Anyway i disagree with this view. Just watch Survivorman and u will see how easy it is to poison yourself, there are so many poisonous plants that look yummy, and yummy plants when found, were either never ripe, or already half-eaten by birds or other animals. It was common for early European explorers in Africa to starve to death when they were in a forest full of vegetation (but they didn't have the skills to hunt). In Paleolithic era, when the global human population was less than 100,000 , the amount of animal life must have been so abundant, i think even close their eyes they could shoot down a gazelle. I watched "Megaherd" on NatGeo channel....omgf the huge herd of springbok, gazelle, wilderbeast and zebras, look like ants from the sky....and that's only in a small national park.

 

[Good-Carbuyer]

For those who are married or have gf/gf even better, because sex is good exercise... Haha! Just joking/teasing!

Attention: This is not joking/teasing

Many years back, a self-declared gigolo sought my help to out-source one of his four clients to me. He frightened me when he told me he was the same age as me. He has the look of my father (who was more than thirty years older).

Do take precautions/preventive measures

 

[Chickenbackside]

I thought common belief was that paleolithic man got most of his calories from plants rather than animals? Anyway i disagree with this view. Just watch Survivorman and u will see how easy it is to poison yourself, there are so many poisonous plants that look yummy, and yummy plants when found, were either never ripe, or already half-eaten by birds or other animals. It was common for early European explorers in Africa to starve to death when they were in a forest full of vegetation (but they didn't have the skills to hunt). In Paleolithic era, when the global human population was less than 100,000 , the amount of animal life must have been so abundant, i think even close their eyes they could shoot down a gazelle. I watched "Megaherd" on NatGeo channel....omgf the huge herd of springbok, gazelle, wilderbeast and zebras, look like ants from the sky....and that's only in a small national park.

Yup, that to me doesn't quite make it as sound logic.

 

I'd rather be sharpening a long stick and hunting down a buffalo and BBQ-ing it, then be full for days after, than having to keep looking for some plant to eat that won't kill me and won't satisfy my appetite either.

 

Man may not have known much about making TV's, but they sure knew how to make life as easy as possible.

[Skunk]

watched another interesting documentary about the Saan Bushmen. They ate tubers if they were unsuccessful in the hunt, not if they couldn't find tubers, then go hunting LOL

 

Anyway, tomorrow's moon is vey good, going "hunting" for fish. Wish me luck LOL

[Chickenbackside]

Interested in cholesterol, heart disease...etc?

 

Listen to prominent heart surgeon, Dr William Davis, talk about it:

 

http://www.carbohydratescankill.com/503/dr-william-davis-ep