wow, exercise - a great way to start the day

[beanbear]

missrumphius:

Hi beanbear,


Very inspired to read about your exercise routines. Hubby and I are looking to kick-start our exercise routine. Can you share details about your fitness trainer? Thank you very much!

Hi there! Great to hear you & hubby will work out together. I'll pm you the details of my trainer. I just went to his new gym yesterday and had a great workout. I'm looking forward to looking good and feeling great during the chinese new year.

Previously when I started looking good, my hubby was inspired and went to workout with me also and he lost so much just after 2 months because men have more muscle mass. After our recent Sydney trip, he's put on so much coz of the drinking of beer & wine every day!! For men, that's usually the key obstacle. They like to chill out & drink but that's alot of calories.

[Funz]

beanbear, where is the gym?

[beanbear]

Funz:

beanbear, where is the gym?

It's in the west near holland/commonwealth area.

[Funz]

Think I need to increase the intensity of my exercise. Been jogging/walking about 7km daily except for weekends. Have been able to maintain my weight and size only, not losing any. Just want to drop that couple of inches.


I was saying it is so unfair to DH. I started my routine 6mths before him and all I managed to do was maintain. He started joining me and after 3mths, he lost 4kg.

[nms1]

Funz:

Think I need to increase the intensity of my exercise. Been jogging/walking about 7km daily except for weekends. Have been able to maintain my weight and size only, not losing any. Just want to drop that couple of inches.


I was saying it is so unfair to DH. I started my routine 6mths before him and all I managed to do was maintain. He started joining me and after 3mths, he lost 4kg.

It sounds like you need intensity rather than long slow cardio. If you prefer to exercise outdoors, try running as fast as you can for 1-2 mins then walking for 1 min - repeat for about 15 minutes.

Try googling interval training.

[Funz]

nms1:

Funz:

Think I need to increase the intensity of my exercise. Been jogging/walking about 7km daily except for weekends. Have been able to maintain my weight and size only, not losing any. Just want to drop that couple of inches.


I was saying it is so unfair to DH. I started my routine 6mths before him and all I managed to do was maintain. He started joining me and after 3mths, he lost 4kg.

It sounds like you need intensity rather than long slow cardio. If you prefer to exercise outdoors, try running as fast as you can for 1-2 mins then walking for 1 min - repeat for about 15 minutes.

Try googling interval training.

Yah need to up intensity. Need to shock my system awake. haha. It's been chugging along too comfortably for too long.

[beanbear]

We lose 10% metabolic rate every decade and once you’re in your late 30s to 40s, you will be putting on weight even if you maintain your lifestyle & eating habits. If you do a little exercise, you may ward off a little bit of weight gain but it’s really a battle of the bulge because metabolic rate is very hard to bring up.


I’ve learnt alot from my different trainers & reading the past few years. This is what I’ve discerned. If you’re a busy person, you want to be efficient about your workout, ie you want to gain maximum benefits with short amount of time eg 30mins. What kind of benefits? Ahh…here comes the science bit. Muscle gain is critical for raising metabolic rate gain. If you do cardio interval training, you can get better stamina & burn lots of calories. But the moment you stop your routine even for a week, you body will not be burning calories as efficiently as you were during your exercise week.

But if you put in some resistance weight training during your 30mins, you will be gaining muscle, then your body continues to burn even after your workout has ended. Do this over several months, you’ll find that your body is burning calories more efficiently and inches fall off your waist!!

The other key factor i’ve discovered is regulating your sugar intake. Sugar comes in all forms and we may be consuming alot of unnecessary & empty calories than we are aware of. I know of people who make one key difference in their diet and they see a change. One client I was coaching changed from taking 3 tsp of sugar in his coffee to just having coffee without sugar. He lost 1 kg in one month without changing other parts of his lifestyle. He just needed to change and monitor his sugar intake which was usually "hidden" inside his beverages and then he could see a change after that.

[Funz]

darn so no easy way for me. can’t exactly cut sugar since I drink my tea kosong, I dun drink softdrinks and I am not a dessert person. Think my main source of sugar will be from fruits.


No choice, gotta work harder.

[nms1]

Funz:

darn so no easy way for me. can't exactly cut sugar since I drink my tea kosong, I dun drink softdrinks and I am not a dessert person. Think my main source of sugar will be from fruits.


No choice, gotta work harder.

One thing that helped me after I had my son was to just track what I eat - you may find something surprising. You can just do it on a piece of paper or use one of the online tools. MyFitnessPal is good - it has some local dishes that people have added and you can find others on http://www.nutrition.com.sg/do/dolocal.asp

[Funz]

beanbear:

We lose 10% metabolic rate every decade and once you're in your late 30s to 40s, you will be putting on weight even if you maintain your lifestyle & eating habits. If you do a little exercise, you may ward off a little bit of weight gain but it's really a battle of the bulge because metabolic rate is very hard to bring up.

Don't I know that. I think genetically, I belong the to 'got meat' category. Not the skinny lean category. Metabolic rate is non existant to start with so with age, it is going into negative.

I've learnt alot from my different trainers & reading the past few years. This is what I've discerned. If you're a busy person, you want to be efficient about your workout, ie you want to gain maximum benefits with short amount of time eg 30mins. What kind of benefits? Ahh...here comes the science bit. Muscle gain is critical for raising metabolic rate gain. If you do cardio interval training, you can get better stamina & burn lots of calories. But the moment you stop your routine even for a week, you body will not be burning calories as efficiently as you were during your exercise week.I used to go to the gym and have a personal trainer. He got worried as my heart rate went up really high (190, sometimes even above 200 and alarms will go off), really fast so he put me on low intensity long training. Even now, my heart rate goes up really high though I don't feel winded.

But if you put in some resistance weight training during your 30mins, you will be gaining muscle, then your body continues to burn even after your workout has ended. Do this over several months, you'll find that your body is burning calories more efficiently and inches fall off your waist!!
I love the sound of that, 'inches fall off your waist\"

The other key factor i've discovered is regulating your sugar intake. Sugar comes in all forms and we may be consuming alot of unnecessary & empty calories than we are aware of. I know of people who make one key difference in their diet and they see a change. One client I was coaching changed from taking 3 tsp of sugar in his coffee to just having coffee without sugar. He lost 1 kg in one month without changing other parts of his lifestyle. He just needed to change and monitor his sugar intake which was usually \"hidden\" inside his beverages and then he could see a change after that.

Other than trying to drop a couple of inches, my BMI, and fat % is in the healthy range. Muscle mass can use a little boosting though.