Weight loss is all about calorie deficits

Do you know?

For every 3,500 calories you burn over and above what you take in, you'll lose 1 pound.

Read more about it in this
runner's world article
.

You do the maths.

Be a fat melting machine

I came across this article from Wonemn's Health Maganzine on the secret of boosting metabolism.

SPEED UP YOUR METABOLISM

You can read the full article on the above link but here are a few tips that I like:

1. Eat (a good) breakfast - If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy. Make sense!

2. Sip java - Drink caffeinated coffee but cut on the sugar though. Weight loss product contains lot's of caffein too. It's proven that cafeeienated drink will boost your matabolism rate.

3. Guzzle your water cold - I love this tip best. Your body may burn a few calories heating the cold water to your core temperature.

4. Eat Nemo's pals - Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain.

I think these are good tips to consider on top of your exercise regime to look after your weight loss strategy. Furthermore, it is easy to follow to turbo charge your calorie burning system.

Subway - Veggie Delite

With just 213 Calories for the Veggie Delite sandwiche (without cheese and sauce), it is ideal for lunch or dinner as part of your diet plan.

However, I must say it is not easy to start. At the begining, if I have Veggie Delite for lunch at about noon and I will usually be hungry by 5 PM, which is still too early for proper dinner. So what I have done was to order a foot long Veggie Delite and asked them to pack into 2 6-inch pack. I will eat the first 6-inch during lunch and finsh the 2nd 6-inch when I am hungry later on. I will not eat other snack so the amount of calories are better controlled.

I am used to having Veggie Delite for lunch now and can live on one 6-inch sandwiche till dinner time.

I think food intake contributes to 75% of your success on weight loss, the other 25% is exercise. Veggie Delite is a real workable options especially for busy office workers.

There are other healthy options available at Subway (but I prefer to go all the way!) See Nutritional information - Subway Sandwiches for the nutritional details on other sandwiches as well.

Thermo Burst - taking it the thrifty way

Thermo Burst is an energy supplement sold by GNC. Thermo Burst has a ginger taste and basically is caffine in a tablet. The instructions are to take 3 tablets daily one hour before exercise.

Thermo Burst works well for me but like all other supplement, it is expensive especially if you take it regularly. I tried to maximise every tablets of Thermo Burst and only take it when I need to use it.



What do I mean by maximising Thermo Burst?

Depends on:
1. my workout plan
2. energy level
3. time available

Only if I intend to push a bit harder then I will take Thermo Burst. Most of the time, I rush to the gym after work and only have about slightly more than an hour to spare in the gym. Since I have no time to push myself, I should not waste the tablets.

I usually take only 2 tablets, half an hour before workout.

For example, I take Thermo Burst if I planned for a morning workout regime. Thermo Burst makes it easier to wake up early and start exercise. Another occasion would be if I intend to push slightly harder then my usual workout regime, like to do double the distance or time on the treadmill. Sometimes it is also physiological, after I took the tablets, I FEEL that I HAVE to exercise, even how unwilling I am. I will tell myself to get to the gym within an hour after taking the tablets, no excuse.

Pure Blonde - low-carbohydrate beer

If you love beer but do not want to have the "side effect" of beer belly, try pure blonde.

Pure Blonde contains only 0.9 grams of carbohydrates per 100mL in comparison to other beers which have 2.5g to 4.0g per 100mL.

At first I thought it would be a ladies beer because of it's light taste. Guys generally doesn't like the taste of pure blonde when they first tried it but in the end they still end up drinking it becuase it is low-carb (everyone wants to look good right?). However, many of them eventually came to like the taste and swear by it.

Personally I feel that the taste is great and not sure why the guys complained about it at first. I guess it is just a matter of getting used to something different from the norm.

Hydroxy cut

I was reading about weight loss supplements on the net and came across a review on hydroxy cut from "sensational.com". This article highlights that the formula has found to not be safe and people ended up getting liver damage and one person died from taking Hydroxy cut.



I have also found 2 articles which confirms:
1. New York times on Studies of Dietary Supplements Come Under Growing Scrutiny
2. CNN health - Stop using Hydroxycut products

Hydroxycut original formula contained ephedra as just one of their dozens of ingredients used to "cleanse" the body, "increase the body's metabolic rate," "improve athletic performance," and "burn fat". The effects of Ephedra were claimed to be similar to (but much more powerful than) those of caffeine.

However, side effects were reported and Ephedra has been removed due to a ban by FDA in April 2004.

I read quite a few reviews on hydroxy cut and most says that the product is not as effective without Ephedra.

I took hydroxy cut few years back as a weight loss supplement and later on I used it to replace coffee to keep myself awake and alert at work. I recalled when I started using hydroxy cut, I did lose quite a bit of weight, together with regular workout at gym. However, once I stopped, my weight goes back up again (even I have continued similar workout at gym). After a while, hydroxy cut has no weight loss effect on me anymore, I only use it as coffee replacement.

I do not use hydroxy cut now and will be very careful when purchasing supplements in the future. You just can't trust the product labels and reply on manufacturers (even reputable ones) anymore. The worrying fact about this incident is that, it takes a while before the side effects are being reported and the drugs controlled by the right authority. By then it is always too late.

Learning how to swim freestyle

I like this website called Swim Smooth which provides resources to learn proper freestyle strokes, for swimmers at all levels.

Some of the resources are payable but there are quite a lot of good advice and tools which comes free, which is suitable for people like me because I do not have any intention to pay a single cent.

I like the free Mr Smooth Console whereby you can view Mr Smooth's 'ideal' stroke from any angle, at any speed, in amazing clarity.


If you are not confortable to download and install the file provided on the website, you can just view the freestyle strokes on the start page in flash format. Good enough for a beginner who are already comfortable with breast stroke and just started to learn freestyle.

I have seen many youtube video on learning how to swim freestyle and I think Mr Smooth Console is one of the better tool to help you learn and visualise freestyle, free of charge. Mr Smooth Console show you the proper strokes which is sometimes hard to learn and understand from your swimming teacher.

I have not tried the paid stuff, like DVD and if you have tried it, please let me know your review.

I constantly search for free and useful resources to improve on my training. Let me have your recommendations too, tell me via comments box below.

If I take time off...

I recently watched this video about this guy (Stefan Sagmeister) who takes a year time off (or sabbatical) every 7 years. In this video, he spoke about the last sabbatical he took where he stayed at Bali and the ideas he has generated during the one year break.

Stefan Sagmeister: The power of time off


I guess the important message here is that, taking a year time off does not mean that you are going to rest and laze around but rather to do something that does not allow you to if you have regular work.

If I take a year off work, I would like to do the following things:
1. Complete an Ironman race
2. Drop my weight to 50 KG
3. Work as a sport instructor (it can be any discipline and currently I am thinking about becoming a dive master or a rock climbing instructor) or corporate trainer
4. Study a MBA
5. Blog and write - generate some income from website
6. Read - will compile a reading list with 100 books
7. Travel if money permits

Going through the above list on my own, I feel that it is nothing difficult and think many people would say they can do it even with taking time off. True but I have tried so many years without really accomplishing them.

May be Sabbatical is my answer to that. No more excuse if I don't accomplish with a year's break.

Watch the video and tell me your views on sabbatical:

Cycling at South Buona Vista Road - The 99 turns

Every weekend I will cycle through the continues upwards slope of South Buona Vista Road. This long stretch of road also known as the 99 turns, the name given is due to the windly stretch. South Buona Vista Road is also famous for illegal street racing, there was many accidents happened along the road.



Face the challenge! Consider South Buona Vista Road as part of your running or biking route! More details here.

Magners Pear Cider

My favourite fizzy alcoholic drink is now the Magners Pear Cider and I have tried the drink at Fat Boy's - the burger bar.

100%Pear 0%Disappointment


I feel that the taste is similar to the original Magners Apple Cider but a bit lighter. In comparison, I do not feel as sleepy after drinking the Pear Cider and the after taste is more pleasent.

But the guys say that the Magners Pear Cider is a ladies drink and they still prefers the Magners Apply Cider.

New to Irish Cider? Read more here

Novelty Cycling Jerseys - Beer Brands

I chanced upon this website on Beer design cycling jerseys . There are so many varieties! I hope the actual jerseys are as good as it looks on pictures. Too bad none of the designs has women's specific fit. Anyway, do check it out and be amazed at the varieties and beautiful designs!

Bike Servicing

I have clocked more than 2,000 KM on my road bike and have decided that it is about time to send my bike for servicing.

I went to Treknology, located at Tanglin place and have taken a tuned and cleaned up package for S$65 (with GST) for the services done.

When I picked up my bike just now, I was delighted to see the polished black frame and shiny chain and cassette, which was dull, black and greasy before. My bike is now as good as new and I am totally satisfied with their services.

Few people says that I am paying too much for the clean up as I could have bought the cleaning agents or detergents and do the clean up myself. Need a lot more effort on my part but it would be much cheaper.

Well, I personally do not think it is that easy. I do not think I could scrub off the grease which choked up my chains and no way I could clean the small gaps in between the chain rings and cassette. Even if I managed to, I think I will spend the next few days to scrub off the grease which stains on my fingers and clothes.

I think S$65 for cleaning and tuning is total worth it! On top of that, they would check your bike for you. I had a few crashes before and it is better to seek the expert's eye to do a through check. Safety is priceless.

If you are thinking of taking your bike for servicing, I would suggest you bring your bike to Treknology and asked the tech guy to recommend you the services which is suitable for you. They offer 3 types of bike service packages: overhaul / clean up & tune up / tune up. I have taken the clean up and tune up package. Their prices and types of services are clearly stated on the notice board unlike other bike shop where they usually tell you vaguely what they would do and the price. It is hard to work on a "trust system" unless you know the manager of the bike shop well.

Keeping track of my athletic trainings

I am inspired by this article published in Runner's world: "Running Log Power". This article is about the author's experience in using a running log.

I have been using an online training log (which allows me to record my swim bike run trainings) since 2007. I must say it is not easy to kick start the habit of recording my trainings every time but with the advancement of technology and popularisation of facebook, it is now so convenient to update my log.

I think the best part of having a log is the joy of reviewing my past training records. I have about 2 years of data in my training log book now and it is fun to look at my line graph showing the distance clocked for each activities by weeks. I can tell when did I slack for too long and feel good about clocking more time on training in a week. The data allows me to keep track, analyze and stay motivated in my training.

Below is my Voomaxer chart