4 Hour Body Initial Trial

I am not good with words so i will just put in the statistics...

started the diet with 74.2kg

breakfast

NTUC Roasted Chicken, boiled and shredded, re stir fried with celery and portobello mushrooms


Lunch

Hard boiled eggs with broccoli carrots and mushrooms


Dinner was sharing twenty chicken wings with Alice, Hunney, Helmey, Hanping and some for Mummy!


Second day weight - 73.9kg - loss 300g

This was supposed to be first day dinner but become second day dinner. Because I did not start off recording everyday, now i am a bit lost at what i had for everyday meals but I will try and record whatever I ate in the last five days.

Dory Fish and Cherry Tomatoes

Lunch was Roasted Duck at DIan Xiao Er! and half a bowl of rice. Forgot what dinner was??

But I think i had supper.


Tofu Mushroom Prawns Squid Ring in Miso with legumes - yummy!




Third Day morning weight - 73.6kg - lost 300g

Breakfast

Celery Prawns Tofu Mushrooms with Black Coffee


Lunchtime at Amoy Street, too hungry and i hunted down chicken rice instead. tried to wash whatever oil there is, but the rice is ohhh so awesome!!!! ;p

Fourth Day morning - 24th November - 73.1kg - lost 500g

This is the day that deviated. I didn't have enough time for breakfast, and didn't eat it in the first hour of waking, one of the golden five rules. And i only managed to eat half by 12.30pm. 

No breakfast photo. 

Lunch was duck kway chap with mum and i ordered more bean curd, also wanna vomit it out, haha. 

Because I had leg cramp in the morning, which i figured that i may have lost too much electrolytes, I shared a 100 plus canned drink with mum

Because I had too much to eat at kway chap session, i couldn't eat dinner, after a few mouthfuls. 

And I had an extremely late night session with Hanping, Kelvin and his friend (who turned out to be Tze Ming's brother!) and had coffee gao and two soft boiled eggs at 1 am. I was really too hungry. 

The coffee gao was too sweet and probably one of my killer items out of the many on this day. 

Weight on Day Five - 25 November - 73.2kg sobbbbb! gained 100g! 

So today i try to make sure i eat  my breakfast within the first hour of waking up, and also ate two hard boiled eggs. in the book, eggs play a very important part especially in breakfast. 

My breakfast was half of the left over from last night, chicken thigh with vege , legumes, prawns and two hard boiled eggs. 

And then, i missed lunch. sigh.  so my lunch became dinner

today macdonalds have 6 pcs nuggets buy one get one free, and i shared it with hanping. ok i admit i ate more than him! ate it at about 5.30pm in the car. 

Reached home and heat up my lunch (heng haven't spoil), and pan fry a egg omelette of four egg whites and two egg yolks. in the end both hanping and i cannot finish, so maybe leave it for supper.

Pray hard for the weigh in tomorrow morning! 

Kettlebells training

Did I mention that I started kettlebell training with Alice underYusuf at Fitness First Millenia Walk, and already onto Our fourth session. I am not as hardworking as Alice, I hv only practiced once at home, and has not done any other exercise. Not only I hv not slimeed down, I am weighing between 74 to 75kg!!!!!




I cannot help but binge, especially when I am upset. I hv had packets and packets of potato chips, popcorn, instant noodles and deep fried chicken wings. Lets not even count the calories I literally inhaled on my four days Taiwan trip, it's already disastrous.

And I haven't blogged for three months, it felt like I just blogged a few days ago!

I need so much discipline to save me!!!

4 Hour Body Workout - Serious?

My dear sista Alice was reading about success stories using kettlebell, and came across this book 4 Hour Body

it advocates minimum effective exercise and slow carb diet that do not allow you to eat carbs - this is the most difficult part to achieve!

however at 74 kg, what the heck, just give it a try. since i have anyway tried more crazy stuff, why not?

The foods allowed are:
Egg whites with one or two whole eggs
Chicken breast or thigh
Grass fed beef
Fish
Pork
Legumes
Lentils
Black beans
Pinto beans
Red beans
Soy beans
Vegetables
Spinch
Mixed vege including broccoli cauliflower or other cruciferous vege
Sauerkraut or kimchi
Asparagus
Peas
Broccoli
Green beans

check out my loot from carrefour and ntuc!

These are the proteins that I have bought- Dory Fish, Salmon, Eggs, Silken Tofu and Tau Kwa. Will be buying chicken breast and thigh from my supplier. dont think i will eat beef as grass fed beef is expensive.

Vegetables: broccoli, carrots, celery, cherry tomatoes, japanese cucumber, ice berg.. these are the usual that my cafe use also, hahaha. also have cabbage leftover from my mum in law that i can use.

I have got some mushrooms too, although this was not in the allowed list. However, it is not in the prohibited list! So i have portobello mushrooms, jin zhen gu and swiss brown mushrooms

kimchi! I love kimchi, though i dun know yet why it is allowed, hur hur. buy first!

No sugar and milk is allowed in this diet, so there goes my 3 in 1 coffee. Hopefully i can survive on kopi o gosong!!

Ok, no carbo is allowed not even brown rice. But i really doubt i can last without carbo for very long, so just in case i cave in to unhealthy carbs, i thought i better have some healthy carbs to stand by.


and now the most important task is to clear the prohibited foods already in my home! toast to chocolate  milk!!! :D

Xbox Boxing

I should have worn my heart rate monitor when playing Xbox with my niece and nephew. I scored an all time low when playing bowling with them, and kena a lot of unintended mockery, like, "Small Uncle first ah! I second, Helmey third.... fourth cannot say.. wait small ah yi angry..."

-_-''''

the real sweat came in when it was my turn and Hanping's to play Track and Field, and Boxing. It is worse than bodycombat! Big drops of sweat and INSTANT arms ache!

I'd say it was great fun and a great workout!

Quote from Men's Health Nutrition Manual #2

" Food is the fuel to fight fat, build muscle, feed your brain, increase performance and preserve your organs. It is your vital weapon against obesity and disease. Ue it to full effect and you will be able to take on ANYTHING."

Kettlebells Part II - Where to attend class

ok next part of the blog is where to attend classes


Apparently it is not as easy to find kettlebell classes as it is to find kickboxing, muay thai or any aerobic class.

this is what I got, after checking webbies and sending a few messages.

Kettlebell HIT at Turf city has a membership, or $10 per visit. I do not think this pay per visit is permanent, probably only for those people who come for the first time. About $100 per month, and has a $50 registration fee.

there is an introductory kettlebell class every Thursday too.

Another downpoint, Turf City is quite hard to go to if you do not have a car.

This isnt exactly what I am looking for as it is a membership, not really a limited 4 session class or something.


Kettlebells.sg classes are also not cheap. They have a free one week trial, after that for once weekly it is $108 per month. ouch. once weekly? so each class is like $27. Sounds quite expensive to me.

Good point would be that it is near Serangoon Gardens, not too far but not sure how accessible.

CrossFit do multiple training but they dont do only kettlebell.

Singapore Kettlebell Club has a trainer named Herman Chau, his sessions are $100 per hour for 2 person, $30 for every additional person.
He seems to have a lot of credentials as a kettlebell trainer. Location is at
Krav Maga Defensive Tactics Pte Ltd
38 Carpenter Street
Hui Seng Building
#03-01 Singapore 059917

This gym does a lot of tactical army type of training, called TACFIT.


Last but not least, (becos this is the most expensive) Marcel Fit. His class is from 9am to 5pm, one day, 4th September. $499! No matter how good he is, i dont think we need such a good training for kettlebells at this moment. i dont think i can afford it.

Another possible alternative is to engage Yusuf Kay, who is a certified Kettlebell trainer to train us, and hope he can give a preferential rate?

From the given options, I guess i would go for Kettlebell HIT to try, or engage this Herman Chau (provided we have enough interested people) for a few sessions.

Equipment is not too expensive but the training is!!!

Kettlebells Part I - where to buy

71.5kg today, and been eating a lot, not much exercise. bad, bad me.

and i forgot to try the apple cider vinegar remedy for celullite until i saw my blog again, hur hur.

ok i have to try!!


I am newly obsessed with a new toy which I have not tried yet. Kettlebells.

I had three sessions of Bodyfirst with Yusuf Kay, the Training Manager at Fitness Fitness Millenia Walk. He is not selfish about his training tips which was really good. We had a session on bodyweight, that is using my own weights to work out, and a session on gym equipment weights, and another session on TRX, tubes and VIPR.

When I ask him how effective are these tools, he said that all tools are effective in its own right, and when used correctly and regularly. However he particularly find kettlebells very effective. It is tough but really very good cardio workout. HMMM.

and that lead me to a search for kettlebells, and classes. I wanted to start off with kettlebell taichi, which seem less aggressive and probably a good starting point. UNfortunately currently there are only classes at Lam Soon CC, CCK, which is like sooo far awayyy

NewAgeTaichi

I also found that the kettlebell (2kg) sold by the taichi instructor is so much cheaper than the market. AIBI sells Reebok 3kg kettlebell for $49.. ouch.

So I have two missions. 1- find cheaper kettlebells. 2- find affordable kettlebell class. This blog is about Part I - finding Kettlebells.

Kettlebell - how to Choose

http://www.ehow.com/how_2271551_choose-kettlebells-workout.html

1
Begin your workout with a lightweight kettlebell if you are a woman who has never done weight training before. The average beginner weight is 10 lb.; however, you may need a bit more or less depending on your current level of fitness. If you are a woman who has spent some time working on strength conditioning, you may be able to begin with 20 or even 25 lb.
2
Choose a bit heavier weight if you are a man who has never trained before, as your genetic makeup will allow you to begin with a larger kettlebell. Most men without training begin at about 20 or 25 lb. If you are conditioned, you may be able to begin with 35 or even 40 lb.
3
Play it safe and purchase at least three different sizes of kettlebells. Not only will the desired weight change depending on the exercise, some days you simply do not want to workout as much. Having a selection of kettlebells to choose from will ensure that you are not forcing your muscles to work with a weight which is too heavy, and will also allow you to gradually build up the weight as you gain strength.
4
Select kettlebells which you find aesthetically pleasing, if you so choose. Kettle bells are most commonly found in standard metal; however, they are also available in a number of bright colors which not only add some style to your workout room, they also help you to differentiate weight.


Ok so I think I will at least buy two different kettlebell weights. 2kg is only for taichi kettlebell, and probably at least a 6kg and a 8kg.

The cheapest kettlebell that i managed to find is from Jmall starting at $9 for 2kg kettlebell!
2kg - $9
4kg - $18
6kg - $27
8kg - $36
10kg (premium) - $48
12kg (premium) - $57.60
free delivery for $80 and above, $10 per delivery

the next cheapest is NutritionPark, however their kettlebells are all black. Boring.
4kg - $25.50
8kg - $49.40
12kg - $65.00


other kettlebells are mostly in a package of three kettlebells and a DVD
Kettlebells.sg
Package 6kg 8kg 12kg and a DVD - $205
6kg - not sold singularly
8kg - $70
12kg - $88
DVD - $57

Any purchase comes with a free Kettlebell e book.
Pickup location so near mummy house! Block 609 Bedok Reservoir Road
Free Delivery for $200 and above, $10 per delivery


Kettlebell HIT at Turf City offer ligher kettlebell package but more expensive and no DVD.
6,8,10kg - $182 no DVD
3kg Reebok - $39.60
6kg Reebok - $47.70
8kg Reebok - $63.90
6kg pro grade - not sold out of package
8kg Prograde - $70
10kg - $81
12kg - $90
Dont see how the delivery works...

Summary
If I wanna get the cheapest option, it will be to buy Jmall kettlebells and DVD from Kettlebells.sg and collect it at Bedok Reservoir Road. For a 6kg,8kg,12kg and DVD that would cost me (120.4+57) $177.40
2kg,6kg,8kg and DVD would cost me (71.80+57) $128.80

I can also choose to buy Reebok kettlebells (cos look prettier) and the DVD
3kg, 6kg, 8kg Reebok and DVD - $151.20 + $57 - $208.20

Cellulite Woes

Noticed a few days ago the cellulite on my thighs are HORRIBLE. I know they are always there for many years of my life, but this is the first time I realise how horrifying it looks like. HOW??

a website suggests apple cider vinegar

Oral Remedy
•Mix 2 tablespoons of apple cider vinegar into an 8 ounce glass of water.
•Optionally add a small amount of honey as a sweetener.
•Drink this once each morning.
Topical Remedy
•Mix 3 parts apple cider vinegar with one part of your favorite massage oil.
•Gently knead this solution onto affected skin areas twice daily.
•This massage treatment will help to reduce the appearance of cellulite.



http://www.homeremediesweb.com/cellulite_home_remedy.php


Another website suggests not to eat high carbo together with high protein, drink a lot of water and eat less salt and caffeine (nnnooooo!!!).

"process called conscientious food combining - not eating concentrated proteins and carbohydrates at the same meals - is thought to help keep cellulite at bay"


http://www.dailymail.co.uk/health/article-10456/Can-eat-beat-cellulite.html


This website suggests to eat grapefruit!
"Ken Fujioka, MD, of the Scripps Research Institute in San Diego, California observed obese study participants, who were not dieting, add a half of one grapefruit before each meal for 12 weeks. Participants lost an average of 3.6 pounds even without any additional dieting effort (note that the study was sponsored by the Florida Department of Citrus).

What's even more compelling is the fact that grapefruits contain the enzyme bromelain, which is both anti-inflammatory and skin-cleansing. Bromelain is also shown to help cut cellulite quickly.

If you’re going to indulge, make sure you eat it separately from other food groups. All fruits should be eaten alone, without the presence of other food groups such as vegetables, fats, or proteins (with the exception of leafy greens). Wait at least 20 minutes after eating a grapefruit before eating other foods.

Combining fruit with other groups inhibits digestion, causing food to improperly break down. This leads to fermentation in the stomach, causing gas to be formed. This also implies fat storage: if our bodies have trouble breaking something down, it means it also has a hard time expelling it. A food “in limbo” is thus converted to fat and stored in the body."


http://www.triedtastedserved.com/raw-beauty/eat-cut-cellulite.php

Quarterly catchup

Ok, so I have not blogged for four straight months and didnt realise it. I thought it was just last week! ok, maybe one month.

Although I didnt lose a lot of weight, I am silently smug about not gaining a lot of weight ;p last measured at Fitness First OUB Centre was 70kg.

I have not been eating cleanly at all. Lots of sweet drinks, fried stuff, suppers. Flexible working time is driving the lazy bug into my bones.

It has been great catching up with exercise at Fitness First, which I need to be consistently going in order to gain back some strength and shed some weight. Had two bodyfirst sessions with training manager Yusuf Kay, and it made me realise how I have not exercised to the extent of "shocking" my body ever since after LTW2.

It is very hard to work out to that kind of extent on your own, especially when the easier way out is, well, easier.

Cut the Macs, cut the sweets, cut the suppers!!!

Drop the axe, sink the boat

Ok so I have decided to quit my job and go full time on the cafe. It is a very hard decision but I still think and hope that it is a right decision. I go from being a salaried employee to a self employed who can only depends on her savings, until such time when the cafe earns enough to pay me something. God knows when.

I made this decision to free Hanping to develop his career at Prudential, and also to run away from a job that I hate and yet spend ridiculously long hours at. I also hope this means I will be able to have some time to exercise. Though hours at the cafe is even longer, I still see light as there would be pockets of time that I can exercise my own discretion and plan for some exercise.

It is a decision that would change my life drastically. I either become a successful cafe entrepeneur with good weight loss and happy, or a bankrupt pauper who deals with her depression moods by stuffing food into her face.
What will I be....?

Resurrection

Ok so it has been almost six months since I kast posted on the blog... And sadly
I have not stunningly transformed into slim
And dainty.

Lost a bit of weight in Lose to Win with the Iron Ladies, 原班人马from the Lose Big Programme at Fitness First ^.^ ended the program with 70.6kg.

Though I didnt lose much weight but I made a lot of friends, better appreciate the importance of exercise.

But 好景不常，the need to commit to cafe and office work made me devoid of exercise right after the LTW ended. I can feel my body softening as days go by.

The hectic life initially flushed two kilos off, to 68.8 kg when i could only eat morsels throughout the day when i was at the cafe all the time and slept no more than four hours a day.

Now my focus switched to sustaining my office job, I eat a lot more. Literally GORGE. This morning I weigh 71.4kg.

Constant self sabotage is getting me nowhere. I need to re-strategise how to lose weight, stop bingeing without having the luxury of time for immense exercise. And yet, have enough sleep and enough time at work and cafe.

Lack of sleep makes me eat at my office table all day long and I crave for carbo and deep fried stuff.

I have to stop sabotaging myself. Now the question is: HOW?