With the demam babi aka swine flu H1N1 in full bloom, and Singapore going into Orange alert, well its important to stay healthy during this crucial period especially.
I’ve always been an active guy and personally its been tough finding time to workout since starting work.
It’s always a struggle but at the end of each day when I do find the time, its great knowing you sweated it out.
These days I’ll be lucky if I could train five times a week, but on average its around four times weekly.
I’m pretty amazed that I used to train six times a week and each day represents different specific workout such as ATP/CP, Anaerobic (i.e. 60 meters), Anaerobic Alactic (i.e. 100-200m), Anaerobic Lactic (i.e. 400-800m), Anaerobic Aerobic (i.e. 800-mile), Aerobic to conditioning and weights.
And to somewhat maintain that kind of training above, that’s why I’ve my own rojak workout. We all know what rojak is right. That delightful mixture of fruit and vegetable salad dish. Well I call it rojak as I combined a whole shitload of training into 40 minutes … haha.
Just today for example I did body conditioning in my room, some core exercises during lunch and a fast cardio run for 22 minutes in the evening. I might be less muscular, more babat, and have a higher bodyfat percentage than previously, but hey at least I look fit for my age. And it took just 40 minutes four times a week.
I did a quick 4.97km in 22 mins
So if this old uncle can do it, so can you!
Workout
- Try getting minimum 3 times weekly exercise
- Minimum 20 minutes of workout at least
- Get a good pair of trainers, don’t go cheap. Good ones starts at $50++
- Please get a good ankle sock too. You don’t want blisters
- Stretch to cool down after your workout
- Mix it up. Do cardio one day, gym next, soccer the following day. Variety keeps the interest going.
- Recovery is very important. Get 6-7 hours sleep daily. Power nap during lunch if possible.
- Go for massages once in a while to soothe those tight aching muscle. I recommend that you go for acupunture too, try it, its really cool.
But don’t forget about your diet too. This is very very very and did I say very important. Forget dieting, Atkins or what else, its all about a balanced meal, and the concept of ‘eat to live’.
You’ll never go fat if you burn more calories than what you consume. It’s as easy as that.
My ‘Diet’
- 7am - Oats, Milk
- 9am - An apple
- 11am - Non fat yoghurt
- 1pm - Pasta, egg, meat
- 3pm - Few slices of wholemeal bread
- 5pm - After workout. Pasta, egg, fish, milk, veggies, mushroom, milk
- 7pm - Orange, carrot, cheery tomatoes
- 9pm - Rice
- 11pm - Grains
- 12am - Milk, sleep
Notice how I’ll be munching on something every two hours. And most of the time its non-processed food. Try to get them lah, as its best.
Try not to opt for whitebread. Rather go for wholemeal bread as whitebread, nutrients are stripped from it when making such loaf.
Also add to the list, I drink about 1.5L of water daily. My jughead of a water bottle with hello kitty cartoon on it is always near me. Haus, minum air … Amin
yea…its harder for routine workout when one starts to work, unlike when we use to be in school.. bt yup u r right too.. sometimes if there is an opportunity to work out, we will try to do it… even if its rojak… haha.. well.. my workout is of course not tt heavy as intensive as you… bt if i can slot in the opportunity to work out.. i will try..even if its short..:..nothing beats of sweat trickling down your face and body and your face feeling flushed at the end of a run or workout… its just indescribable…. bt u just know… it just feels good!!! :P
btw.. i like your diet.. i think i will try to introduce it to my friend who wants to lose weight… even when its 2 hours apart, all the necessary servings of carbo, vege and fruit and meat are all included in for the whole day..:P…bt i think the carbo servings will need to be cut down… :P thk u for the inspiration.. :)