Exercising without a gym

[Cymagnus]

Hi CBS, I've done blood test last month, I have mixed feelings when i see the report, on one hand my Triglycerides has reduced drastically but my HDL remains at the same level. What are the ways to increase HDL?

 

My blood test reading Apr 2011 :

Total Cholesterol - 211 mg/dL

HDL - 36 mg/dL

LDL - 150 mg/dL

Triglycerides - 127 mg/dL

Glucose - 83 mg/dL

 

 

My blood test reading Aug 2010 :

Total Cholesterol - 198 mg/dL

HDL - 35 mg/dL

LDL - 93 mg/dL

Triglycerides - 353 mg/dL

Glucose - 99 mg/dL

 

Have been low-carbing since Nov last year. To date I have lost 14kg - from 87kg to 73kg.

I'm not really into HIIT stuff and only do light to moderate excercise. Is this the cause?

[Skunk]

exercise is for vain people who wanna have big muscles LOL oop hehe

 

just eat more seafood...prawns, mussels, oysters, crabs, salmon.....more lamb chops, grass-fed beef if u can afford it.....

 

anyway u have done well....no need to be paranoid....everybody's body is slightly different...slight discrepancies is ok

[Mazdaowner]

exercise is for vain people who wanna have big muscles LOL oop hehe

 

CB...............S....CBS!

[Vantelle]

I think exercise is important to keep a healthy body and fresh mind.

[Cymagnus]

exercise is for vain people who wanna have big muscles LOL oop hehe

 

just eat more seafood...prawns, mussels, oysters, crabs, salmon.....more lamb chops, grass-fed beef if u can afford it.....

 

anyway u have done well....no need to be paranoid....everybody's body is slightly different...slight discrepancies is ok

 

Yes, mostly home cooked. Only beef eat outside. Wife don't approve lah. :angry:

 

I'm also off my high blood pressure medication one month ago. used to take one 20mg lisinopril a day. I still do blood pressure monitoring twice a day. usually SYS 110-120, DIA 78-85. This one I'm happy about.

Edited May 19, 2011 by Cymagnus

[Chickenbackside]

It might not seem like it, but I would consider your results to be far better than your previous one.

 

Your trigs/HDL ratio went from 10(!!!) to 3.5! 10 is seriously one of the worse ratios I have ever seen. You were seriously at risk of a cardiac event. Although much much better now, the number should be 2 or less.

 

And your fasting glucose is definitely a lot better. Contrary to what most people think, a fasting glucose of 90-100 is NOT optimal. Yours is.

 

Just keep at it and don't be afraid to eat fat (naturally occurring fats only please). Remember if you're not exercising much and are not looking to build lots of muscle, you really don't need much protein.

 

Keep it up bro. Remember, don't eat the stuff that will kill you. Eat the opposite of what made you say "Enough is enough. I need to change". After all, you wouldn't play with fire although it's really fun. Try not to cheat and be even more meticulous about the things you put into your mouth. You still have some ways to go before you can slightly relax.

 

Exercise has its own merits, but no, you don't need to kill yourself with it to be healthy. Do whatever activity you like enough to do consistently for the rest of your life, be it cycling, walking, fishing, roller blade-ing, weight lifting...whatever.

[Chickenbackside]

CB...............S....CBS!

Pot calling kettle...

[Mazdaowner]

Pot calling kettle...

 

Kopi-O !!

[Cymagnus]

Thanks for your reply and encouragement!!

Today I finally finish the bottle of 500ml Nuturel extra virgin olive oil. It took me 2 months just to finish the whole bottle. Usually take in neat or with brocolli, steam vege. All i can say is it is an acquired taste

Maybe I will try NTUC's cold pressed macadamia nut oil next. Should taste better than olive oil.

Edited May 19, 2011 by Cymagnus

[Chickenbackside]

Bro, if you wanna drink oil, drink coconut oil. I just drizzled half a bowl of it over my spinach salad for dinner. YUM.

 

The MCT's (medium chain triglycerides) in coconut oil are much more effective for kicking you into ketosis, thus helping out with fat loss. Not to mention it also has anti-fungal qualities. Want higher HDL, coconut oil.

 

Cold Storage at Great World City has my favourite brand in stock now. Around $30+ for a litre. Yes, good things aren't cheap.

 

It is much healthier than the omega 6 rich PUFA (poly unsaturated fatty acids) seed oils. You don't need more O6 fats in your diet.

Edited May 19, 2011 by Chickenbackside

[Skunk]

I think exercise is important to keep a healthy body and fresh mind.

 

a strong body n a healthy mind, yes I agree. But to change blood lipid profile, hardly effective. That one only diet will help.

[Chickenbackside]

http://www.proteinpower.com/drmike/low-car...why-we-get-fat/

 

 

Why We Get Fat

 

 

"Of all the dangerous ideas that health officials could have embraced while trying to understand why we get fat, they would have been hard-pressed to find one ultimately more damaging than calories-in/calories-out. That it reinforces what appears to be so obvious

[Fresh]

Just an update of where I am now.

Started on 18 March 2011 and 2months progress to date.

Starting weight is 94 kg.

Now my weight is hovering between 81.4 to 80.6 kg this week.

Waist size has not measured , approx. from tight 36inch to around 32inch now i think.

 

I have skipped breakfast as i don't feel hungry enough to eat it

I cook my lunch in the morning and bring to office to eat during lunchtime.

Not much fruits except for handful of blueberries or blackberries once every 2 days.

Plenty of vegetables and fats.

 

Lunch in office meal

- 2 scrambled eggs, 1 hard boil egg, sliced pork belly or beef, salmon belly and lettuce.

- Basically simple to cook food. Eaten after gym session.

 

Lunch on weekends

- Omega 3 rich fish, prawns, scallops, mussels, etc.

 

Dinner

- i try to get variety using back ribs, lamb, soup, seafood,

- Grass fed beef for 3 meals a week (Sat, Sun, Mon)

 

Snacks

- Roasted seaweed, Greek Yogurt, Macadamia or Almond nuts.

 

Exercise regime

- office gym 2-3x a week during lunchtime.

- In between I do Tabata sprints, pullups, burpees, squats and other static exercises.

- Try to get mid day sun by deliberately walking in the sun......:)

 

My wife dropped from 56 kg to around 53 kg.

She does squats, pushups and occasional tabata sprints.

Eat almost the same as me.

 

Hope this helps those who are attempting this path.

This is a lifestyle change.

Nothing without hard work.....

 

I am completely baffled by the 7 obviously overweight woman/man in my office who noticed the change and still insist on eating their carbo and trans fat......

Only 1 convert so far who has dropped 94 kg to 86 kg.

 

Cheers

 

wow.... you eat a far more varied food types than I, I should really get on with this more... :angry:

[King]

Same man!

I start late march until now

I drop from 88kg to now 80-81kg

by end of this week should be 80kg

 

the only different, i start IF

intermitten fasting and i eat one meal a day at nite.

i workout fast!

today fast until dinner becos yesterday got lunch and dinner appointment.

tonite is my sprint day!

 

no sugar, no starch.

nite mostly is one protein(fish) with plenty of veg. mum cooking

i go home and cook a few more egg.

that the good thing about fasting.

 

need to drop anther 10 kg more, hopefully can reach my weight at NS time

and best part

now I can do 6 close grip pull up!!!!

last time can do 15 in younger day.

must progress!!!

[Takumi21]

i also started this diet

 

1st of april i was 87 kgs, 35 inch tummy.

 

now i reduce e weight to 77~78 kgs, can wear 31 inch pants easily.

 

bought a lot of butters from NTUC (have promotion price till end of this month)

 

keke..

[Chickenbackside]

Congrats to all of you!

 

Keep it up!

 

Remember, it's a lifestyle, not a diet. When you stop eating healthy, your waist will start growing back.

[Ixat]

Hullo all, having inspired by many to go for self-cooked in this thread...finally having my own kitchen just makes things much easier. MO if you still remember I'm the dude that has no cooking option but now things are different! haha

 

3mins on medium-low fire on each side. Outside still appears a little too brown leh. Any advise?

 

 

[Takumi21]

look nice.. how to cook ? hehehe