Successful Weight Loss Habit No. 4: Being Consistent

Successful Weight Loss Habit No. 4: Being Consistent

By , Guide

It's common for many of us to eat healthy during the week only to go a little nuts on the weekend. But, NWCR members were able to maintain their weight loss by eating healthy all the time. Fifty-nine percent of members reported eating the same on weekends and holidays while 39% reported followed stricter diets during the week as compared to the weekend. In other words, the more consistent the diet, the more likely members were to maintain their weight loss year after year.
Does that mean you can't ever enjoy your favorite foods? Of course not. Building your indulgences into your diet and planning for them allows you to enjoy the things you love without completely blowing your diet.
Being More Consistent
Being consistent doesn't mean you have to robotically follow the same diet day after day. Below are a few ideas for ways you can stay healthy and still have some fun:
  • Plan a cheat meal rather than a cheat day. Giving yourself an entire day to eat what you want can lead to overindulgence that might show on your waistline. Instead, plan on having something you enjoy once a week -- have a pizza night or go out for burgers. Enjoy yourself and stay on track for the rest of the day.
  • Work treats into your diet. Some people find that having a small indulgence each day, like a piece of chocolate or a handful of chips, keeps them satisfied and allows them to choose healthy options the rest of the time.
  • Have a plan of attack. The single most important thing you do when eating healthy is being prepared. That means having healthy foods around so you're not tempted to run out for fast food, planning for how you'll deal with the buffet table at a party and realizing that, sometimes, you're going to overindulge.
  • Keep things balanced. Watching your calories and eating healthy is important, but so is enjoying life and not obsessing about everything we eat. We all have to find the right balance. Sometimes, being too restrictive can lead to binging on the very things we're trying to avoid.
  • Don't give up. There will come a day when you eat too much cake or have the one extra piece of pizza you shouldn't have. We all overindulge at times but many of us use that as an excuse to quit and go back to old, unhealthy behaviors. One mistake isn't the end of the world and, even if you've really fallen off the wagon, you can always get right back on track by simply making the decision to not give up.
The following resources offer more tips and insights into staying consistent with both your diet and your exercise program.
What's clear from the NWCR is that weight loss is a slow, steady process that requires a certain amount of vigilance, commitment and discipline every day. It also requires that we take chances, getting away from those comforting, but often bad habits, and replacing them with better ones. Perhaps the most important lesson these successful losers can teach us is to keep on trying.


Successful Weight Loss Habit No. 3: Self-Monitoring

Successful Weight Loss Habit No. 3: Self-Monitoring

By , Guide

Another behavior of NWCR weight losers is weighing themselves on a regular basis. About 44% of members reported weighing themselves every day while 31% weigh themselves at least once a week. The idea here is not the scale itself, but the vigilance successful losers maintain even after they've lost the weight.
This is a key point that differs from many diet programs currently out there. Many diets require you to follow different phases with different levels of calories. Often there's an induction phase, or a time when you restrict foods (or even entire food groups) and drastically lower calories. After that, dieters then begin to add foods and calories back into the diet, finally getting to a "maintenance phase" where they eat more calories than they did at the beginning of the diet.
But, what the NWCR tells us is that these weight losers continue to follow the same diet both during the weight loss process as well as after they've lost the weight. The bottom line is that there really is no difference in behaviors from beginning weight loss and maintaining weight loss except perhaps readjusting exercise and calories to keep the weight in check. This is probably the most important lesson we can learn from the NWCR: There is no end to healthy habits when it comes to maintaining weight loss. That's why it's so important to change habits slowly and choose activities you can see you're self doing for the long-term.
Creating Your Self-Monitoring Habit
Tracking your progress doesn't have to be about getting on the scale every day, although you can do that if it works for you. There are any number of ways to monitor yourself and make sure you aren't drifting too far away from your healthy habits, which is very easy to do if you're not paying attention. Some options include:
  • Keeping a food journal. Knowing you have to write down what you're eating makes you think twice about your choices.
  • Keeping an exercise journal. Looking back to see how many workouts you've done can be a great motivator and it can also help you decide when it's time to change your program.
  • Taking your measurements. The scale won't always reflect the changes in your body and tell you whether you're gaining muscle and losing fat. Measurements can tell you if you're losing inches, which is a sure sign you're on the right track.
  • Testing your body fat. Body fat percentage is often a more useful number than what you see on a scale because a scale can't tell you if you're losing water, fat or, worse, muscle. If you're a gym member, you can often get this tested for free by fitness professionals but, if you don't have access to a body fat test, taking your measurements works too.


Successful Weight Loss Habit No. 2: Eating a Low-Calorie, Low-Fat Diet

Successful Weight Loss Habit No. 2: Eating a Low-Calorie, Low-Fat Diet

By , Guide
It should also come as no surprise that the next part of successful weight loss involves diet. The majority of NWCR members reported eating a low-calorie, low-fat diet, with women eating an average of 1,306 calories a day (24.3% from fat) and the men eating about 1,685 calories a day (23.5%from fat). What's interesting is that about half of the members used a commercial diet program while the other half did it on their own. Regardless of which path they followed, the members ended up following the same type of diet. In addition, about 80% of members reported eating breakfast each day, which science has already shown leads to a lower BMI than people who skip breakfast. Just some of the tricks they used to cut calories included restricting food, watching their portion sizes and counting calories. Not a big surprise, is it? What's clear here is that being vigilant about what you're eating is essential for dropping the pounds.
Creating Your Healthy Eating Habit
What you see from the NWCR members is that, again, there's no perfect diet that fits everyone. If that's the case, where should you start? Here's a hint - choose a plan you can see yourself following long-term. For many of us, diets don't work very well and some people find that making small changes to how they eat each day leads to more success, even if the the weight loss is slower.
With so many different approaches available, it may be confusing figuring out where to start. If you're interested in starting with small changes, the resources below will help you make a plan:
  • Healthy Diet Checker. The simplest place to start is with your current eating habits and finding out whether your diet is healthy or not. This quiz will help you get a handle on the habits you want to keep and the ones you should get rid of.
  • Pantry Makeover. Another place to start is inside your pantry and fridge. Keeping tempting foods around makes it so hard to stay healthy. This article offers tips about what to keep and what to throw away.
  • Avoid Diets and Make Real Change. Instead of changing how you eat overnight, use these healthy eating tips to make small changes without dieting.
  • 12 Weeks to Weight Loss. In this 12-week e-course, you'll find weekly nutritional goals that help you make small changes with a focus on adding healthier foods rather than taking things away from your diet.
If you're interested in a more structured approach or a diet, these resources will help you learn more about portion sizes, how to count calories and how to choose the best diet for you:
  • How to Calculate your Caloric Needs and Use it to Lose Weight. While the average calorie intakes for the NWCR members ranged from 1,300 - 1,600 calories a day, we all have different calorie requirements. One way to figure out how many calories you need is to calculate your BMR and activity level and reduce your calories from there.
  • Watch Your Portion Sizes. Do you know what one portion of protein should be? What about one portion of cheese? If you're not sure, this article will help you visualize what normal portions should look like.
  • Count Your Calories. Keeping track of calories is another way successful losers make sure they're eating less than they're burning. This site allows you to search for the nutritional and calorie content of a huge variety of foods. There are also free sites where you can keep track of your eating and exercise, such as
  • Choosing the Right Diet Book for You. If you want to follow a diet, you're probably confused about which one is right for you. This article helps you choose the right diet for your goals and lifestyle.


Stairs n calories

Are you trying to burn more calories without spending more time at the gym? If your answer is yes, then get yourself to the nearest set of stairs!
Walking up and down the stairs is great exercise and burns calories. You can burn about 300 calories for 30 minutes of walking the stairs depending on the intensity of your workout. But, beware, 30 minutes is a lot of time to spend walking up and down stairs. It is hard work.
I used to take an exercise class where the instructor would have us walk up and down about 10 flights of stairs. Everyone was exhausted by the time we were finished.
The advantages of walking the stairs? They are many:
• You can walk the stairs anywhere there are stairs – offices, homes, stores
• We all know how to do it, no special training is needed
• No special equipment is needed, though if you are going to walk up multiple flights as exercise you need good shoes. I used to walk the stairs at work in high heels, but it was only for a floor or two. I had some scary moments, especially going down stairs where I almost catapulted myself over the edge a few times.
• You can do this exercise in short spurts. If you only have time to run a report up to a colleague two floors up from you that still counts as exercise even if you do not take the stairs again for another couple of hours.
• Stair climbing will exercise your legs particularly your quadriceps (front of the thighs) and your butt.
• Your heart will get a good workout
• It is low impact and safe for your knee joints
• If you are walking stairs at a public facility make sure the stairs are safe, clean, well-ventilated and have enough light. Stairwells in public buildings can hide a wide variety of nasty smells and icky things.
• Let someone know if you are going to be taking an exercise break at work to walk the stairs for 10 or 15 minutes. That way if something happens, whether an injury or getting locked out, someone will notice if you are not back at your desk.
• Take your time, especially coming down the stairs and make sure you hold on to the railing for balance.
• Make sure the doors don’t lock behind you and that you can get out of the stairwell when you want. I walked down the stairs at work only to find that the bottom three floors had doors that locked and could not be opened from the stairwell so I had to walk all the way back up again. Aside from the inconvenience it caused a few moments of panic. I thought I would be in the stairwell until the next fire drill.
• Beware if you have knee problems, walking down stairs may cause pain. If your knees bother you going down stairs you can take the elevator down and walk back up or walk down one flight and walk around the floor, go down another flight and walk around that floor, etc. Giving yourself a little break every few minutes is easier on your knees than running down the stairs in one spurt of activity.
After your stair walking make sure you stretch your quads, hamstrings and calves. Those are the parts of your body that will work the hardest climbing stairs.
There is a Canadian web-site which will show you how many calories you burn going up and down the stairs. It will inspire you to step out of the elevator and on to the stairs.
Since most of us no longer smoke and water coolers are a thing of the past take a break from staring at your computer and take an exercise break to go walk the stairs. You will be surprised by what good exercise it is and just keep thinking about all those calories you are burning.


Getting Motivated to Exercise

Getting Motivated to Exercise

By , Guide

Staying motivated to lose weight and exercise is tough. In fact, the hardest part, according to my latest unscientific testing (i.e., asking friends, clients and family), is usually getting started."I'm just not motivated," my clients say.

We make plans to exercise but, when it comes time to do it, we find a hundred other things we suddenly must do (exercise while my sock drawer is in such chaos? Ridiculous!).
So, why does exercise seem great until we actually have to do it? Perhaps you think it's lack of motivation that makes it so hard to get started. If that's true, maybe we need to figure out just what motivation is. Is it a feeling? An action? Or a little bit of both? 

What is Motivation?
Merriam-Webster's Collegiate Dictionary defines motivation as "that which gives purpose and direction to behavior." By that definition, we're looking for something to drive us to exercise, something to get us moving. So where does that 'something' come from? For some people, like athletes, it may come from the desire to compete and to win. For others, it may come from a desire to be healthy or live longer for their kids. For most, losing weight is often the goal. But is that enough to motivate us? Judging from our obesity problems, that would be a no.
The problem with motivation is that many of us believe it's something that will come to us if we wait long enough...that someday we'll wake up and finally want to exercise. Rather than believe in that fantasy, maybe we'd all be better off by realizing that motivation is something we create, not something we wait for.
Is it Possible to Get Excited About Exercise?
When do you get excited about exercise? For me, it's usually right after I've made the decision to do it at some future time. Just deciding to exercise makes me feel good...almost like I've already done something. The problem happens when it comes time to follow through and my motivation has suddenly disappeared. If that sounds like you, maybe it's time to focus your attention on what's important. Deciding to exercise is important, but it's what you do to follow through that really matters.
Redefining Motivation
I believe motivation comes from different places -- it's not based on how we feel or even something we have to wait around for. It's something we create for ourselves. Use the following elements to create your own motivation, and you'll find that exercising will be easier.
You already know that the first step in motivating yourself is having something to work for. It doesn't matter whether that's a weight loss goal or a goal to run a marathon -- anything that gives you reason to exercise will work. And don't think you have to set only one goal. You can set as many goals as you like, whenever you like. Set daily goals (I'll walk for 20 minutes today), weekly goals (I'll get a minimum of 3 workouts in), or even hourly goals (I'll get up every 45 minutes and walk around the building). Always having something to work for, big or small, is just one way to keep yourself going.


Exercise for Beginners - Cardio Exercise
Get Started with Cardio

By , Guide

How to Begin
  1. Choose an activity that you enjoy. The best exercise for you is the one you'll actually do, not the one you think you should do. Walking is a great place to start since it doesn't require special equipment and you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, rowing, stairclimbing, etc.
  2. Start with 2 or 3 days of your chosen activity a week with a rest day between workouts.
  3. Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.
  4. Increase your pace and intensity to slightly harder than comfortable (about a Level 5 or 6 on the Perceived Exertion Scale or you can use Target Heart Rate to monitor intensity) and go as long as you comfortably can. Begin where you ARE, not where you want to be. You may only be able to exercise for a few minutes at a time, but that will change quickly if you're consistent.
  5. End each workout with a cool down of light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.
  6. Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.
  7. Don't worry about distance or pace. For the first few weeks, focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance.
  8. After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise.
Tips for Better Workouts
  • Make sure you have quality shoes for your chosen activity.
  • Start slowly. Doing too much too soon can lead to injuries and misery.
  • Try new activities. Doing the same thing can lead to plateaus, boredom and injuries.
  • Be ready for exercise by feeding your body regularly throughout the day and by staying hydrated.
  • If you're sore or tired, give yourself extra recovery days if needed.

How Hard Should You Work?
When doing cardio, you should learn how to monitor your intensity to make sure you're working effectively. One way to do this is to make sure you're working within your target heart rate (THR) zone(200-age=***). This target heart rate calculator helps you determine your THR or keep track of how you feel with a perceived exertion chart. Always be aware of how you feel when you exercise. If you feel dizzy or lightheaded, stop immediately and rest or call your doctor.
If you're not breaking a sweat, speed it up.
Variety will keep your body and your mind challenged, so after the initial conditioning period (about 6 weeks of consistent workouts), vary your workout intensity and time. Each week, do a long, slow workout--45-60 minutes at the lower end of your THR and one short one--20-30 minutes at the higher end of your THR. Your other workouts can be between 30-45 minutes, in the middle of your THR.


Larian Rakyat 2009

Me n Hub masuk Larian Rakyat 2009 today.... its our first time masuk event running ni... seronok la dapat lari bernombor!

Tapi malas nak update coz balik2 ke kereta...

Keter kener pecah! the key hole kener sentap n ungkil!
My wallet n my hub wallet with his 2 hps lesap!
Duit change for tol yg singgit2 kat cecelah tempat coins tu pun dia sapu gak!
Frust! Depress! Sehelai sepinggang! and its a public holiday!
All vacation plan to PD for my workplace famili day canceled! (walaupun aku dah bayar but no mood!)

I burst out to the RELA people yang ramaiiiiiiiiiiiii tapi what they can say
' Nampak orang bukak kereta masa orang semua dah berlari...' but they just WATCH only!
i burst out to the kepala RELA coz what they do just cakap2 but not searching or doing anything!
aku tau la aku kener buat report polis! im not a stupid child! but Wat YOUR FUNCTION as RELA to help us?????? Hopeless n Useless! .

Sampai balai polis ada 3 other chinese runner ( i know from the shirt they are wearing) and i asked them..
Keter diaorang pun kener pecah!!! They from Banting lagi.....kesian betul! and not like we gona get back our stuff by reporting to the police! Just to facilitate out application foe IC and driving licence..

By 9 o clock i call my kredit card service center..they said ada usage of my kad at petrol stesen Caltex Zam at Seksyen 11! geram nyerr aku! i block all the cardsss... blok the hp...........

The pencuri until now still using one of hub hp! and uptill 6pm today.. i called the card service centre just to make sure my card already block.. the person said at 3pm ada orang guner my kad kredit at Shell Petrol Mart Trading Subang Jaya tapi tak clear coz the card already been block!

Dah la takder goodiesss... n tak dapat sijil coz habis!
and dah la sakit badan........ n hatipun sakkkkkkkkiiiitttttttttttttttttttttttttt

Aku sembahyang hajat n takkan halal kan! Jumpa di Padang Mahsyar! May u burn in hell!

Successful Weight Loss Habit No. 1: Exercise

Successful Weight Loss Habit No. 1: Exercise

By , Guide
It's surely no surprise to learn that exercise is a crucial component for our NWCR members. Men reported burning an average of 3,293 calories a week while women burned about 2,545 calories per week. This comes out to about an hour of moderate-intensity activity each day, which would fall at a Level 5 on this Perceived Exertion Scale. The most popular form of exercise is walking but many also lift weights, ride bikes and/or do some form of aerobics as well. This level of exercise is actually more than what is typically recommended for weight loss. What we can learn from this is that, first, it takes more exercise to maintain weight loss than we might think. But, that doesn't mean you have to overhaul your life overnight in order to make exercise a reality.
Creating Your Exercise Habit
Before you panic about trying to get an hour of exercise every day, it's important to realize that our NWCR members probably didn't start out with that much activity. It takes time to condition your body, learn the activities you enjoy and figure out what fits into your lifestyle. Giving yourself permission to take that time and experiment with different activities, schedules and frequencies will allow you to find what will work for you in the long-term, not just a few days or weeks.
A basic exercise routine should include cardio, strength training and flexibility exercises to help you burn calories, build muscle and keep your connective tissue flexible.
Setting Up your Own Program
  • Getting Started with Cardio. This step-by-step approach teaches you how to ease into a basic cardio program.
  • Getting Started with Strength Training. If you're lost when it comes to lifting weights, this article takes you through each phase of a strength program.
  • Flexibility Training. This article gives you the basics about how and when to stretch as well as tips for getting the most out of your flexibility routine.
  • Setting up a Complete Program. Putting it all together is often the most confusing part of exercise. This article offers a variety of workout schedules to give you an idea of what a typical week of exercise looks like.

Tips and Tricks
If you get confused about where to start, just remember: Doing something is always better than nothing so, when all else fails, go for a walk. And, remember, you can set up your program anyway you like. A few things you can do include:
  • Splitting your routine. Split your workouts throughout the day and you'll still get the weight loss and health benefits.
  • Varying your intensity. If you work harder, you can often shorten your workouts, so having workouts of varying intensities can give you more leeway in your exercise schedule.
  • You can incorporate other activity. Structured exercise is important, but general activity can also make a big difference in burning calories.
  • You can take your time. Permanent weight loss is a slow process and so is changing bad habits. Give yourself time to figure out how to make these changes and then give your body the time it needs to lose the weight.


Secrets to Successful Weight Loss What it takes to lose weight and keep it off

Secrets to Successful Weight Loss
What it takes to lose weight and keep it off

By , Guide
If you look at the process of weight loss, it seems like the simplest thing in the world: Eat less, burn more and watch the weight melt away. Such a simple concept, right? In fact, if you believe the hype put out there by some diet books, magazines and infomercials, it may seem like fast weight loss is just one diet or gadget away...if you could just find the right one. In that respect, some of those infomercials and books are right - fast weight loss can be just around the corner. But losing weight fast doesn't always mean it will be permanent. For long-term weight loss, the usual diets or programs seem to fall short. So, what if you decided to get off the quick-fix path and do what really works? Your next question might be: what really works? The answer to that comes from more than 4,000 people who've lost weight and kept it off for a year or more. Are you ready to find out the secrets to successful weight loss?
Behind the National Weight Control Registry
These 4,000 successful weight losers are all part of the National Weight Control Registry, a group which continually gathers information about their members to find out how people really lose weight and keep it off. The members of the NWCR are men and women who have maintained at least a 30-pound weight loss for at least one year. In general, these members:
  • Lost an average of 70 pounds and kept it off for almost 6 years
  • Tried to lose weight previously and were unsuccessful
  • Used both diet and physical activity to lose weight
  • Used a variety of different dietary and activity approaches
What you can already glean from these few facts is that, first, there is no perfect diet or exercise program. Each member found his or her own method of dieting and exercising, so that's the first not-so-secret step to losing weight: a willingness to experiment and keep trying until you find a way of eating and moving around that fits with your life.
But, even though there is no one diet or exercise program that fits everyone, there are some common habits and behaviors that all of these successful losers share.
Successful Weight Loss Habit No. 1: Exercise
Successful Weight Loss Habit No. 2: Eating a Low-Calorie, Low-Fat Diet
Successful Weight Loss Habit No. 3: Self-Monitoring
Successful Weight Loss Habit No. 4: Being Consistent


How Ron Lost 70 Pounds

How Ron Lost 70 Pounds
Reader Stories: How I Lost Weight
credit to :


How much weight I lost: 

I lost 70 lbs.

What motivated me to lose weight: 

I have lived most of my life as an overweight person. At my heaviest, I weighed 250 lbs. When I bought a fitness magazine, I read articles of real people who shared their experiences of how they lost their bulges and pounds and I said to myself, "If they can do it, why can't I"?

How I lost weight: 

First of all, I changed my eating habits. Before, whenever I eat, it would be like there is no tomorrow - I would stuff myself! Then, when I was inspired by the weight loss stories I read, I decided to become more active. I played badminton at least 4 times a week for 2 hours at a time. After a month of this activity, I only lost 2 pounds. I was disappointed at first but I never lost hope. I continued my diet and badminton and, after 3 months, I lost 20 pounds. I noticed my skin starting to sag because I was losing weight so fast. I decided to enroll in a gym, going twice a week and continuing to play badminton thrice a week with weekends being my rest days. I still continued losing weight (I had lost a total of 60 pounds) but was not gaining any muscles. I then decided to get a personal trainer who also happens to be the personal trainer of my wife. I was motivated to get him because he was making progress with my wife's weight loss goal. And my wife said our trainer is very knowledgeable about health and fitness. In my case, our trainer said I needed to grow muscles since I had rapidly lost 60 pounds before I enrolled with him. Frankly speaking, it was very hard and my trainer painstakingly lead me to achieve what I want by working out with me thrice a week. My trainer gave emphasis on the parts of my body which needed improvement. He gave me workouts for the chest, shoulders, arms, legs and abs with different variations aside from the "old school workout" as he is always saying. My wife and I agree he is indeed one hell of a trainer! At the moment, after working with him and his workouts, I now weigh 180 pounds and have gained and still continue gaining muscles even though I'm 41 years of age. At least I know that I am growing older gracefully!

Tips and Tricks: 

  • Don't lose too much weight too fast because this will lead to sagging skin - aim for a healthy weight loss of about 2 pounds per week( 1kilogram a week).
  • Try to eat 6 small meals throughout the day (every 3 to 4 hours) instead of 3 big meals. This will increase your metabolism.
  • When you do weights, you need to eat protein to feed your muscles.
  • Get enough sleep when you do your workouts to give your muscles time to recover.
  • Go for the whole grain breads/rice since it is healthier, rich in fiber, and with less calories.


Walkabrella report


 ada macam p vacation tak?hihi

susah betul nak amik gambo kameraman..

lambat giler event start.. kitaorang kul 7am dah ada kat sana..yerla kat event time tulis 7am!..

terasa usia makin meningkat dikalangan budak2 kolej ni

upacara perasmiaan nya adalah .. membuka umbrella beramai2..sebelum tu panaskan badan dengan aerobik with umbrealla

dah bukak!


mulalah berjalan! our first outdoor event.. sib baik bukan berlari.. berjalan ajerrk..
jalan plak kat tepi2 rhumah orang.. bila penat nak distraction sibuk mengomel pasai design2 rhumah2 orang lain! hahaha

ha! tu payung kuning! bawah payung kuning tu pun best tu!!

Balik jerr amik goodies n chow chin chow! Sempat meround gak la kejap kat one utama (antara shopping mall yang tak pernah disinggahi!)
Big Thanks to the organizer!

Next event: Larian Rakyat!


Tahniah orang Shah Alam..

Salam to all..
Gambar2 ni adalah hasil 'tangkapan' cik abg :)
Tahniah utk semua orang shah alam sebab berjaya memenangi acara tarik tali pada Hari Keluarga PKNS pada 5hb Disember 2009 (sabtu lalu)..
Bersukanlah untuk kesihatan! :)


Understanding Weight Loss Plateaus Obstacles to Strength, Endurance and Weight Loss

Understanding Weight Loss Plateaus
Obstacles to Strength, Endurance and Weight Loss

By , Guide Health's Disease and Condition content is reviewed by our Medical Review Board
Almost everyone reaches a weight loss plateau at some point in their fitness lives. The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight (not a revelation, huh?). After your initial weight loss, your progress will slow down and eventually stop even though your exercise and food intake is consistent. The bottom line is that the very efforts you make to burn more calories may eventually slow it down. Problem 1. Lowering your calories too much Fact: It takes calories to burn calories. When you decrease your food intake, your body simply lowers its metabolic rate in response. This still allows the body to function properly, but ultimately your body requires fewer calories which creates hunger and prevents you from losing fat. Solution: Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass. To determine your approximate daily caloric needs, use this formula:
    Men kg (body weight) x 24 = kcal/day Women kg (body weight) x 23 = kcal/day
note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg) You can also calculate your Basal Metabolic Rate to determine how many calories you need to function, and then use a calorie calculator to add in calories you burn through out the day and with exercise.


Exercise : Whole Body Stretch

Credit to

Exercise of the Week: Whole Body Stretch

Tuesday December 1, 2009
Whenever I see a client's eyes start to water with barely contained fury (usually about halfway through a set of burpees or pushups), I know it's time implement my only defense: The whole body stretch.
This is a surefire way to calm anyone down and to help my clients forget about the terrible, terrible thing I just made them do. Even better, this move feels so good on the entire front body, you may be tempted to remain in this position for the rest of the day.
What I love about this exercise is that you get full support while stretching those chronically tight computer muscles - the chest, shoulders, abs and hip flexors. This move is great after a workout, after a long day at the office or, frankly, any old time of the day.
Whole Body Stretch
Do it right: Lie face up on the ball and roll down until you back is fully supported. Straighten the legs and stretch back over the ball, draping your body over it and letting your arms hang towards the floor. Keep your head up or skip this move if it makes you dizzy. Hold for 3-5 breaths.


Larian Rakyat 2009

Rasanya this is first time masa birthday DYMM Sultan Selangor di adakan larian ini..
i feel very happy coz of this race! Insyallah akan sertai.. almaklum depan umah jerrr...
apa2 pun yang penting kita bersukan, berexercise n enjoy!

Maklumat lanjut di sini :P


Plank on Elbows and Toes

Plank on Elbows and Toes

credit to


The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right: 1. Lie face down on mat resting on the forearms, palms flat on the floor. 2. Push off the floor, raising up onto toes and resting on the elbows. 3. Keep your back flat, in a straight line from head to heels. 4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. 5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.


Reverse Crunch

Reverse Crunch credit to :
Reverse Crunch

Reverse Crunch

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right: 1. Lie on the floor and place hands on the floor or behind the head. 2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. 3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. 4. Lower and repeat for 12-16 reps. 5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.


Vertical Leg Crunch

Vertical Leg Crunch

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Vertical Leg Crunch

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right: 1. Lie face up on the floor and extend the legs straight up with knees crossed. 2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. 3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. 4. Lower and repeat for 12-16 reps.


Top 10 Most Effective Ab Exercises

Top 10 Most Effective Ab Exercises

By ,

credit to : Guide

Bicycle Exercise

Bicycle Exercise for Abs

Bicycle Exercise for Abs

Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are important for keeping your body healthy and protecting your spine. For more about flat abs, visit my Abs Page for articles, workouts, FAQs and more.

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head. 2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 4. Switch sides, bringing the right elbow towards the left knee. 5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.


Bagaimana saya hilangkan 322 pound (160kg!) dlm masa 4 tahun..

credit to :

From Algarvi, Guest

Shameful ! my weight is 3 times higher than normal/

126 LBS !!!

How much weight I lost:

For nearly five years I weighed 448 lbs. Now I weigh 126 lbs. In total, I lost 322 lbs in four years.

What motivated me to lose weight:

I'm mother of the four. I knew I needed to be a healthy mom and wife. My kids and my hubby were my motivation.

How I lost weight:

I felt like food was the only thing in my life that I could control. I started out with small goals, such as “walk three miles a week” or “drink 64 ounces of water.” Gradually, I was able to build myself up to bigger, more important ones. To stay motivated, I would reward myself for achieving even the smallest goals, including completing home-video workouts in my living room (where I exercised because I was too embarrassed to show my giant body at the local gym).

Tips and Tricks:

  • I then turned to overhauling my diet, focusing on vegetables, lean proteins and egg whites. My list of banned items included bread, pasta, and canned or prepackaged foods. I gave up that control over food and used food to live – it changed my entire concept of food.


Saturday Early Morning Walk/Run

Salam to all my friends.. Saturday and Sunday... that the only time for us to do some exercise and doing it peacefully... So last saturday we manage to do early morning walk/run.. the weather best! baru pas hujan.. tapi sebab time constrain.. abg 8.30am ada kelas so we buat one lap jerk.. takper as begineer memang tak bleh push sangat...siapkan minyak urut! coz dah berbulan tak exercise semenjak puasa and raya! hahaha As long as its konsisten.. eat kalori and burning the kalori 2.. its great enough!


Makin tua makin bertambah berat bdn

Credit to Aging is a natural process that we can't control...or can we? While studies show that most folks gain about a pound of fat and lose up to 1/2 pound of muscle each year (starting in their 30's), it doesn't have to be that way. Most of us will never see the bodies we once had at 20, but avoiding middle-age spread is easy with healthy eating and exercise habits.

Why We Gain Weight As We Age Most people think that gaining weight and getting older go hand in hand. Recent studies tell us that's just not true. That means, unfortunately, the jig is up and you now have no excuse for being overweight (the exception being those with medical conditions, etc.). Here are the major reasons for putting on the pounds:

  • Being less active
  • Not maintaining muscle through strength training
  • Eating more calories, even as metabolism slows down
  • Gradual loss of body cells which leads to burning fewer calories while at rest

To sum up, while there are some elements we can't control, most of the weight gain that comes with aging can be avoided. Did you get that? WEIGHT GAIN IS NOT INEVITABLE AS WE AGE.

What You Can Do The main reason for muscle loss (which lowers metabolism) is that it's fun to sit around and watch TV and play on the computer. If we spend too much time doing that when we're younger, it's that much harder to STOP doing that when we get older. It follows that being active (and lifting weights) will help preserve your muscle and increase your bone density while maintaining a higher metabolism. To avoid weight gain or to lose some extra padding, I'm afraid your sitting-around days are over. Not only will you have to stand up, but you'll also have to do the following:

  • Exercise regularly. Squeeze in at least 30 minutes of activity every day and include structured workouts such as walking, running, swimming, etc. at least 3 days a week.
  • Lift weights. To get started, go to the Beginner's Corner and get educated about what a complete program looks like. For ideas on workouts, visit Workout Central. You'll want to lift weights 2-3 times a week, but you only need 20 or so minutes.
  • Eat healthy. Try eating 5-6 small meals every 3-4 hours to boost metabolism and keep you satisfied. Don't starve yourself, but recognize that your body will need less calories as you get older.
  • Be realistic. As you get older, it will take longer to lose weight, so don't expect a Britney Spears body overnight (or ever...unless you already ARE Britney Spears). Give yourself time and try to set reasonable goals of improved health and strength.
If you find it hard to start or stick with an exercise program, motivate yourself by remembering what you do for your health when you exercise: you feel better, you look better, you reduce your chances of heart disease and diabetes and, best of all, you're doing what your body was meant for: moving around.


Malakoff 12km & 6km, Kuala Lumpur on the 20th December 2009!

Kuala Lumpur Race Information PDF Print E-mail

1)DATE:20 December 2009 (Sunday)
2) VENUE: Start/Finish – Bukit Kiara Equestrian & Country Resort
3) TIME:7.00 am for the 12km and 7.15am for the 6km
4) ORGANIZERS: Pacesetters Athletic Club, Malaysia
AMen's Open (12km) 16 and above 1 hour, 35 minutes 7.00am
B Men's Veteran (12km)40 to 50 1 hour, 45 minutes7.00am
C Men's Senior Veteran (12km)51 and above 1 hour, 55 minutes7.00am
D Women's Open (12km)16 and above 1 hour, 55 minutes7.00am
E Women's Veteran (12km)35 to 45 2 hours, 5 minutes 7.00am
F Women's Senior Veteran (12km) 46 and above 2 hours, 15 minutes7.00am
G Men's 6km 16 and above 45 minutes 7.15am
H Women's 6km16 and above 55 minutes 7.15am
J Men's Junior 6km 13 to 15 55 minutes 7.15am
K Women's Junior 6km 13 to 15 55 minutes 7.15am

6) AGE QUALIFICATION:Taken as at 20 December 2009

Forms are available from (a) Pacesetters office, 37, Block C, Lorong Jugra, Taman Sri Lempah, 3 ½ Miles Old Klang Road. 58100 Kuala Lumpur. Tel: 603-7981 5895, Fax: 603-7981 3625, Email: e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it (b) From the Pacesetters’ counter at key public races in the run up to this event. (c) ONLINE ENTRY FORM from the Event website:

8) ENTRY FEES 12km Run:RM40 for the public and RM30 for Pacesetters members with valid membership expiring December 2009 or later.
9) ENTRY FEES 6km Run:Men‘s & Women’s 6km RM15 for the public & Pacesetters members; Junior category RM10 for the public & Pacesetters members.
10) ENTRIES: PACM shall carry out on-site registration from its counter in key public races leading to this event. In addition, registration can be made in person or by mail at the address in (7)(a) or (7)(b).
11) RUNNERS’ SAFETY: The organiser shall not be liable for any damages whatsoever, resulting from injury, whether fatal or otherwise, of any participants or for damages to or loss of such person’s property.
12)CLOSING DATE & MAXIMUM ENTRIES 12km Run :6 December 2009 or 1,500 entries whichever comes first.
13) CLOSING DATE & MAXIMUM ENTRIES 6km Run:6 December 2009* or 1,300 entries* for 6km & 200 entries* for Junior category. *whichever comes first.
14) PRIZES & MEDALS 12km Run:

Prizes in the form of product vouchers shall be given to the top 5 finishers in each category; to the value of RM1,000 (first), RM800 (second), RM600 (third), RM400 (fourth) and RM200 (fifth). In addition, trophies are awarded to the top 5 finishers in each category and finisher’s medal for all finishers within the qualifying time specified.

15) PRIZES 6km Run: Prizes in the form of product vouchers shall be given to the top 3 finishers in each category; to the value of RM200 (first), RM100 (second) and RM50 (third). In addition, medals are awarded to the top 3 finishers in each category.
16) CERTIFICATES 12km Run:Certificates will be issued and sent by mail. Each certificate will have details of the runners’ time, position in his/her category, position in his/her gender and position in the overall race.
17) CERTIFICATES 6km Run: Certificates will be issued to all finishers immediately upon completing the event within the qualifying time specified.
18) WINNERS AGE VERIFICATION: All top winners in each category will be checked for age qualification. Please produce your identity card or other valid documents within 15 minutes upon finishing your run.
19) END OF COMPETITION:The run is officially over 2 hours 15 minutes for the 12km run and 55minutes for the 6km run, after the starting time.
20) BREAKFAST: A light breakfast will be served to all participants from 7.30am to 9.30am.
21) COLLECTION OF VEST, BIBS. PINS, ETC: Pacesetters members registered via their Group Leaders will have their items distributed to them via their Group Leaders. Members of the public shall collect their items from the PACM Committee at the Kiwi Xpress Bistro Garden, 44 Jalan 28/70A, Desa Sri Hartamas, 50480 KL. (Tel: 03-23303326) on 19th December 2009 (Saturday) from 11.00am to 5.00pm. Please note that bibs will not be issued on the event day.
22) DRINK STATIONS: There will be 3 drink stations on the 12km run route at approximately every 5kms and 1 drink station on the 6km run route.
23) TIMING CHIP - for 12km Run only:A refundable RM10 deposit for the timing chip is required upon collecting the race kit.

Running for Beginners Get Started the Right Way

Running for Beginners
Get Started the Right Way

Running isn't for everyone, but it's one of the best exercises you can do for your heart, your body and to burn extra calories. It's also one of the more accessible activities - all you really need is a good pair of shoes and a place to fancy equipment, special skills. But, even though it's accessible, it isn't always easy starting a running program. It takes time to build up the endurance to run for even a short period of time, even if you've been walking, cycling or doing other activities. Don't give up! There's a way to become a runner without killing yourself if you're patient and follow these easy steps. Before you get started, visit your doctor and get the okay to start a running program.

Step One: Get Geared Up

The Shoes

The most important piece of equipment you'll need is a quality pair of running shoes. Your best bet is to visit a specialty running store. If you have an old pair of running or walking shoes, take them with you. The sales folks in running stores are experts and can often look at the wear pattern on your old shoes to help them pick the right shoe for you. Wear or bring the socks you plan on wearing while you run and test the shoes out by running or walking around the store. Plan on spending anywhere from $70 to $100 for a good pair of shoes. Our Running Guide has more tips for choosing running shoes. A great online resource is the Shoe Dog at Road Runner Sports.

The Clothes

What you wear when running comes down to comfort. A simple pair of shorts and a tee shirt will work fine. Most runners opt for running shorts, which generally have a split leg, built-in underwear and a nifty key pocket. It's a good idea to buy clothes that wick sweat away from the body such as CoolMax or Lycra. For quality running clothes, visit Road Runner Sports and browse away!

Step Two: Set Your Goals

First, figure out where you'll run. If you're going outside, try to find roads made of dirt or asphalt rather than concrete, which is hard on the body. Remember to wear reflective clothing when running at night and to run towards traffic so you don't get nailed by a car. If you go to a gym, the treadmill offers a cushy surface to run on while protecting you from the elements.

Second, realize you'll spend more time walking than running your first time out. Start with a brisk 10-minute walk and then alternate 30 seconds of running with one minute of walking about 3 days a week. Each week, increase the amount of time you run and decrease the amount of time you walk. Your pace should be comfortable so that you can hold a conversation. If you can't breathe, slow down! If you're following your program consistently (i.e., at least three days a week), you should be running continuously for 20 to 30 minutes by the fourth week. When you start out, you should be focused on time not intensity. Once you can run continuously for 30 minutes or so, you can start going faster.

Step Three: Dealing With...

Side stitches are fairly common when you start running. No one knows why they occur, but there are some things you can do to minimize them. One cause is running before you've completely digested a meal, which may cause stomach cramps. Wait 2 to 4 hours after a large meal before running. Side stitches can also be caused by weak stomach muscles. Your abs do a lot of work to keep your body in position while you're running. Doing consistent ab and lower back exercises will help strengthen your torso and reduce those stitches. If you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breaths. Sometimes pressing into the cramp and massaging it can help, too. Our Sports Medicine Guide offers more tips for reducing side stitches.

Shin splints are another distressing side effect of running, particularly if you're a newbie or if you've increase your mileage or intensity. One way to avoid shin splints is to cross train with another activity like biking or swimming. If shin splints are a recurring problem, you'll want to make sure that your shoes are still providing support and that you stretch after your run (or after a warm up if your shins feel tight). Follow the RICE (rest, ice, compression, elevation) method of treatment immediately after your run and reduce your mileage and/or running surface if it's a chronic problem. More on shin splints.

Running is a great way to get in shape, burn lots of calories, make your heart healthy and increase bone density. Be consistent and you'll be training for your first race in no time!


Sunday Shining Walk..

Salam to all.. last sunday a non-productive day... kul 9.00 am masa abgnyer nak p kelas minta tolong drop me at seksyen 7 park...
panas tul.. sib baik angin sejuk agi...
trek pun dah kering...
orang pun dah tak ramai... balik la sendiri... singgah kat kedai jap.. then balik.. nowadays kalu nampak orang berjalan kat bahu jalan mesti macam pelik...dah sumer orang nak keter.. kiter berjalan plak..hehe


Rising sugar intake causing more deaths

  • EXCESSIVE sweetness may lead to a bitter end – diabetes, a disease that is causing more deaths a year than breast cancer and AIDS combined.
  • And two out three people with diabetes eventually die from heart disease or stroke.
  • The International Diabetes Federation (IDF) estimates that some 285 million people worldwide will live with diabetes next year.
  • They include 1.84 million Malaysians, aged from 20 to 79, or 6.8% of the population.
  • IDF also predicts that close to 24,000 Malaysians will die of the disease next year.
  • Malaysians are also getting diabetes at an earlier age while a third with diabetes are not aware they have the disease.
  • Malaysia ranks 17th highest out of 216 countries, with a comparative prevalence rate of 11.6%. The country with the highest rate is Nauru, with a third (30.9%) of its 8,800 population affected the disease.
  • In conjunction with World Diabetes Day yesterday, Malaysians should note that their favourite cup of teh tarik (350ml) contains about six teaspoonfuls of sugar. The recommended daily intake of sugar is 50gm or 10 teaspoonfuls


-Each year 7 million people develop diabetes!

-Every 10 seconds = 1 person dies from diabetes related causes = 2 develop diabetes

- 7 of 10 countries with the highest number of diabetes are in the developing country (malaysia rank num 17)

-In 1970's Malaysians only consumed 17 teaspoonfuls of sugar per person per day but it is UP TO 24 now!


What to do about it?

It is VITAL for people to CONTROL THEIR DIET,




Putrajaya World Diabetic Walk- 14 Nov 09

Salam to all.. mmm.. how to say ya?? dapat tahu bender ni last minit.. then on the day plak planning all berkecai!.. datang lewat giler kul 750am.. by that time orang dah habis pun anyhow, sebagai suatu perkara yg last minit, perlu diberikan credit kpd diri sendiri kerana pergi jugak walaupun lambat..huhu
sesampai dah ramai nak melepasi garisan penamat..
tuu... nampak dah... ramai gak orangg..tapi sebab putrajaya punya spacious.. nampak sikit..
ada gak la kabus or pollution??
nice green..
gerai2 yg all yaa..yang tak lari pun hentam ajer laa..
pandai dia nyer setting tempat.. nice with the gerbang di belakang..
pas dah tamat..sesi dudok2 sampai penyampaian adiah..
Dr Pakar Endocrinologist from Hospital Putrajaya as this event co-organized by them
the route map.. dah habis baru tengok...sedey betul tak terjoin...
sesi pemberian adiah.. this price goes to the famili who brought babies,yerla...komitmen nak bawak anak kecik ni bukannya senang.. total all ada 4 penerima.. tapi satu half way dah ilang.. so yg tinggal tiga..
lucky draw..
skali tengok ada dua orang!!nombor samer!!
last but not least..the VIP Dr Hassan from KKM yg diberi cenderahati oleh Pengarah H.Putajaya