Exercising and losing weight

[Ender]

On 12/29/2024 at 11:45 AM, TangoCharlie said:

You know you body best....but concern whether will there be too much of a good thing? 

Fiber, I know when I have too little or too much. Creatine how to know if it's too much? So I'm going to err on the safe side.

What's the math behind to increase to 7.5g?

 

Last year 5gm a day for my SCSM training was just nice for recovery. Running 6 days a week, weekly 60 to 70km there about, with two higher intensity training a week in the 6 days . week plan. Didn't meet my goal.  This year, going to try to add on training load, but I need all the help from recovery I can get. Intent to go above 80km a week during peak phase. 7.5g somewhere in the Oct to November peak phase.

Benefit from coupling higher training load with creatine was the aerobic performance I had for this year training which I didn't observed from previous years before. I went from a 5:56 min/km pace (average 138bpm) to a 5:40 min/km pace(average 138 bpm) for LT1. i.e I can maintain a steady state HR for a long duration. I suspect the HR of my LT1 might be higher, i.e. if I ran at say 143bpm, I think I can maintain that HR at steady state for 2 hours or more, but my training didn't require me to run at that higher pace for this year, so wasn't tested out. Never had such improvement till Creatine was introduce. Other physiology change is my resting HR is now 40 to 42.. Used to be 45 and above.

This is the only supplements that actually works for me. I have tried all those melatonin, magnesium, and even whey protein for recovery in 2022 and prior, eventually gave up coz recovery was still shit. LOL

 

[TangoCharlie]

On 12/29/2024 at 12:34 PM, Ender said:

Last year 5gm a day for my SCSM training was just nice for recovery. Running 6 days a week, weekly 60 to 70km there about, with two higher intensity training a week in the 6 days . week plan. Didn't meet my goal.  This year, going to try to add on training load, but I need all the help from recovery I can get. Intent to go above 80km a week during peak phase. 7.5g somewhere in the Oct to November peak phase.

Benefit from coupling higher training load with creatine was the aerobic performance I had for this year training which I didn't observed from previous years before. I went from a 5:56 min/km pace (average 138bpm) to a 5:40 min/km pace(average 138 bpm) for LT1. i.e I can maintain a steady state HR for a long duration. I suspect the HR of my LT1 might be higher, i.e. if I ran at say 143bpm, I think I can maintain that HR at steady state for 2 hours or more, but my training didn't require me to run at that higher pace for this year, so wasn't tested out. Never had such improvement till Creatine was introduce. Other physiology change is my resting HR is now 40 to 42.. Used to be 45 and above.

This is the only supplements that actually works for me. I have tried all those melatonin, magnesium, and even whey protein for recovery in 2022 and prior, eventually gave up coz recovery was still shit. LOL

 

Creatine works for me for sure too. Hence also increasing a bit more when my weekly mileage went over 50km. Haha, though I don't take supplements in general. 

[Ender]

On 12/29/2024 at 2:51 PM, TangoCharlie said:

Creatine works for me for sure too. Hence also increasing a bit more when my weekly mileage went over 50km. Haha, though I don't take supplements in general. 

My supplements are try and ditch if they didn't work. So I was without supplements for a long time coz all I tried didn't have any positive effect in terms of my running metrics until Creatine.  

[Lala81]

https://www.channelnewsasia.com/commentary/fitness-influencers-health-exercise-ageing-fatherhood-social-media-4831336

 

[Ender]

What caught my attention was how fast he succumb to Pneumonia. Only 2 days upon fever sets in. Even pneumonia from Covid not that fast.

When I had pneumonia 20 years ago (used to be poor in health with weak immune).  My symptom lasted for more than 2 months, with a cough getting worst. Until a chest Xray showed I had pneumonia. Maybe different bacteria.

 

Spoiler

 

 

Edited January 1 by Ender

[Lala81]

On 1/1/2025 at 2:19 PM, Ender said:

What caught my attention was how fast he succumb to Pneumonia. Only 2 days upon fever sets in. Even pneumonia from Covid not that fast.

When I had pneumonia 20 years ago (used to be poor in health with weak immune).  My symptom lasted for more than 2 months, with a cough getting worst. Until a chest Xray showed I had pneumonia. Maybe different bacteria.

 

  Hide contents

 

 

Unusual. Maybe he's unusually suay. 

[Atonchia]

Hope this young man attain his dream. 

https://www.straitstimes.com/sport/singaporean-triathlete-luke-chua-turns-professional-in-bid-to-win-sea-games-qualify-for-olympics

[Atonchia]

On 1/1/2025 at 1:34 PM, Lala81 said:

https://www.channelnewsasia.com/commentary/fitness-influencers-health-exercise-ageing-fatherhood-social-media-4831336

 

Wah... 10% fat .....

My best was 15% during my 20s but lack muscle mass. 

Now just trying to maintain 18-19% fats with BMI of 23.8, if can go lower fat percentage will have to really watch calories and fat intake.

[Lala81]

On 1/7/2025 at 6:47 PM, Atonchia said:

Hope this young man attain his dream. 

https://www.straitstimes.com/sport/singaporean-triathlete-luke-chua-turns-professional-in-bid-to-win-sea-games-qualify-for-olympics

As a strong swimmer. He has the best foundation for triathlon. 

[Lala81]

Lol my son got some hamstring soreness after doing his first PE lesson in primary 4.

So the passing mark was 800m in 6 mins. He did it around sub 6:06-6:07. 

He usually doesn't bother talking about all these so maybe his pride is bit hurt that he was 4th last. The fastest did it sub 4 min lol. 

So I was calculating with him that means he needs to run at 8kph pace to pass. And I explained it that he need to break it down in blocks at desired pace then rest and resume. 

What's a super simple way to program a basic training schedule and progression? Maybe off a 2 times a week schedule? 

You guys know I can't run for shit haha. 

He's not particularly competitive nor particularly sporty but he's lean. Mainly just want to make him a bit tougher, he can be bit nuah.

He's brainy so giving him a plan will appeal to him more. 

Most likely treadmill with gradient 2% since easy to set pace. 

 

Edited January 9 by Lala81

[Ender]

It was about 10 year ago I was training my son for Napfa. Now he wouldn't want to hear anything about running from me. He probably thinks I'm crazy to run almost everyday. He hates running run now. I guess this is an army thing.

[Ender]

She so old liao, now qualifies for senior citizen passion card.

 

[Atonchia]

On 1/9/2025 at 8:57 PM, Lala81 said:

Lol my son got some hamstring soreness after doing his first PE lesson in primary 4.

So the passing mark was 800m in 6 mins. He did it around sub 6:06-6:07. 

He usually doesn't bother talking about all these so maybe his pride is bit hurt that he was 4th last. The fastest did it sub 4 min lol. 

So I was calculating with him that means he needs to run at 8kph pace to pass. And I explained it that he need to break it down in blocks at desired pace then rest and resume. 

What's a super simple way to program a basic training schedule and progression? Maybe off a 2 times a week schedule? 

You guys know I can't run for shit haha. 

He's not particularly competitive nor particularly sporty but he's lean. Mainly just want to make him a bit tougher, he can be bit nuah.

He's brainy so giving him a plan will appeal to him more. 

Most likely treadmill with gradient 2% since easy to set pace. 

 

Should check with him what distances he likes to run. 

Doesn't necessarily need to run 800m to train 800m.

Some form of calisthenics training like step-ups, alternate jumping lunges, need to start with yoga mats just in case knee hit the floor. Jumping squats etc will build the legs muscular foundation and balance. Also train other core muscles groups. It's not too strenuous and non-weighted, just his body weight. 

Can do it daily if it's just 20 to 25 mins kind of routine or 2-3 times a week if slightly >30 mins each session. It's a mix of anaerobic and aerobic exercises.

But for kids, those exercises must be fun + slightly challenging for overall fitness and growth.

[TangoCharlie]

On 1/9/2025 at 8:57 PM, Lala81 said:

Lol my son got some hamstring soreness after doing his first PE lesson in primary 4.

So the passing mark was 800m in 6 mins. He did it around sub 6:06-6:07. 

He usually doesn't bother talking about all these so maybe his pride is bit hurt that he was 4th last. The fastest did it sub 4 min lol. 

So I was calculating with him that means he needs to run at 8kph pace to pass. And I explained it that he need to break it down in blocks at desired pace then rest and resume. 

What's a super simple way to program a basic training schedule and progression? Maybe off a 2 times a week schedule? 

You guys know I can't run for shit haha. 

He's not particularly competitive nor particularly sporty but he's lean. Mainly just want to make him a bit tougher, he can be bit nuah.

He's brainy so giving him a plan will appeal to him more. 

Most likely treadmill with gradient 2% since easy to set pace. 

 

Off my head, I think intervals.

1)6 x 200m 1:30 tgt, 1 min rest

2) 3x 400m 2min tgt, 1:30 rest

1 month can pass liao.

[TangoCharlie]

On 1/10/2025 at 12:01 AM, Ender said:

She so old liao, now qualifies for senior citizen passion card.

 

We are not far away😭😂

[Lala81]

On 1/10/2025 at 12:55 PM, TangoCharlie said:

Off my head, I think intervals.

1)6 x 200m 1:30 tgt, 1 min rest

2) 3x 400m 2min tgt, 1:30 rest

1 month can pass liao.

How fast do the intervals have to be in relation to desired pace? Any rule of thumb. 

[Lala81]

On 1/10/2025 at 12:06 AM, Atonchia said:

Should check with him what distances he likes to run. 

Doesn't necessarily need to run 800m to train 800m.

Some form of calisthenics training like step-ups, alternate jumping lunges, need to start with yoga mats just in case knee hit the floor. Jumping squats etc will build the legs muscular foundation and balance. Also train other core muscles groups. It's not too strenuous and non-weighted, just his body weight. 

Can do it daily if it's just 20 to 25 mins kind of routine or 2-3 times a week if slightly >30 mins each session. It's a mix of anaerobic and aerobic exercises.

But for kids, those exercises must be fun + slightly challenging for overall fitness and growth.

Haha he don't like to run or what. 

He only plays some masak masak table tennis in school. 

I think I will just work on a bit of intervals first. 

[TangoCharlie]

On 1/10/2025 at 1:17 PM, Lala81 said:

How fast do the intervals have to be in relation to desired pace? Any rule of thumb. 

Oops, 3x400m 3mins tgt, 1:30 rest.

Basically I just break down 800m within 6 mins into shorter intervals but load the distance to more than 800m per session.

 

Edited January 10 by TangoCharlie