But come to think of my health and my dream of ‘travelling round the world’ after retiring, I have to ‘fall in love’ with exercising, isn’t it?

Who can help me to achieve that? Only with training from Teamfitnessguru trainers and do according as told by the trainers during ‘Lose to Win’ bootcamp.

[Continued from comment -117]

STRENGTH-
to see our team “play” hard, give me the strength to do it so….. Together Everyone Acheive More
Friends & colleague make a difference too! PoWerFULL sTrEnGtH .o0

WEAKNESS-
long & tiring working hours (opps!)…. body still trying hard to adapt to these exercises that still cause me the pain.
working in F&B industry dealing with cooked food…. very tempting huh?

Nevertheless, 3kg down, hopefully i’m in the right path & will continue to see my weight down 0o.

East Side,
JP Pepperdine.

1) Write down the strengths and benefits of your exercise programme (Lose To Win programme and Your own workout).

- The benefits of exercising (Other than weight loss) –
I shall chose the once that I find mean more to me:
social, confidence, health, energy, (as you can see, I’m young, single and still very much leaving for myself -P)

- The strength of group training
As I look around, one of the strength of group trainings is how much you do encourage each other and motivate each other to press on…ok, I’ll come clean, one thing I like about group training is the presence of competition. In which when you see people losing weight, you want to lose weight as well, as compared to when you’re doing it alone.

- The advantage of working with professional trainers
Seriously, I never had the advantage of having people really teaching me how to stretch properly and I really really appreciate it.

2) Write down the weaknesses of your fitness programme. Als0 include what problems that may stop you from achieving your fitness dream now?

- The negativities of exercising
Well the usual, tiring, ley-chey, no time…

- The obstacles that’ll be in your way to going for Fitness Bootcamp and your own exercises
Mainly it would be my schedule. the thing is that I have like, my bar exam (including lectures and tutorials) and my office work to do…social commitments have been really taking a backseat.

- The obstacles that will stop you from eating 10% less and healthy food.
Eating out, it’s really hard to find anything that’s really healthy, as I’m a vacuum cleaner, it’s hard to find smaller portions too.

3) What are the solutions to (2) the weaknesses that you listed down. For negativities, do benefits outweigh costs? If so why?

Well i eat home where my mom can help control my diet
you just have to manage your time well.
Benefits always outweigh cost and to a certain extent I do relish a tight schedule that makes me feel accomplish if I did everything and also kept to schedule.

4) Tell us how many kilos you’ve shed so far!
As of now, Day 26, 5kg, and yups, I know i have to speed up and go faster if I’m planning to hit my 12kg weight lost goal! But yes, that together with much toning.

Looking forward to reading your analysis. Let’s share and find solutions for each other!

Please sign off with your Name, Team (West or East Side) and Company name (not Alpha or Bravo, but your ‘workplace’ company )

Chong Yue-En (East Side)
Attorney-General Chambers

- Exercise makes me wonky! Happy! I might even become more human because of the workouts, no really, exercise makes me feel more confident and it also makes me think twice before I pop that fabulous chocolate cake into my mouth (my mum ate it instead).

- Group training is really fun! I try to keep up with the guy in front and feel reassured that there is someone behind me? It also makes me more conscious of the fact that if all these people who may be bigger in size (for now) or older in age compared to me CAN do all these exercises.. what’s my excuse? That said, I really admire some of the other bootcampers for taking that first HUGE and very important step. I know it takes tons of courage..

-Professional trainers look GOOD! They make you want to be like them! BTW, I really like Zywee personally because she’s always smiling and she just naturally makes it fun for everyone! Saw her racing with one of the guys today, prompting him to “catch up if you can!” when he wanted to play catching…it was really cute and made me laugh despite being out of breath and all.

2) WEAKNESS

I have enzema and am under medication to control it. My doctor has advised against sweaty and sticky activities for now but I am still going ahead with it. It would definitely help if we didn’t have to lie down on the grass too much or if there are actually some decent shower facilities at west coast park. I bet travelling back to Hougang from West Coast with all that dirt on me isn’t going to help the skin condition…

ANother thing… I noticed that on several occasions, we have to run on the grass patches but these are VERY uneven and it is rather difficult to run fast on those without feeling like I am going to twist my ankle anytime..maybe we should restrict the running to the pathways?

As I’ve mentioned before, I work full time and study part time.. I already had some clashes in schedules and am trying to work them out. I think schedule problems are possibly my only obstacle.

Friends are unknowingly obstacles too because everyone of them likes to meet up for meals and late night suppers (it’s my fault it gets so late really..since I work at night) and I find it really hard to say no to friends I really want to see. I convince myself I can resist the temptation only to be goaded into having a couple of helpings because “eat a bit won’t die one la…”

It definitely doesn’t help too that my family likes to stock up on snacks and fatty foods like chips, chocolates, soft drinks and bacon. When I ask them if they can stop buying..they say “Then you just don’t eat lor!” which is..well true. Just that it’s hard not to think about that bag of chips on the table, you know?

SOLUTIONS

I think.. I just have to keep remembering my goal. DISCIPLINE, that’s what I need.

The benefits definitely outweigh the negativities and costs. Happiness is priceless.

KILOS I SHED SO FAR
I have lost none and am thinking …I HAVE TO GO ON!

(and Nooooooo, you told us to sign off with our real names and companies!…..so here goes..)
Ai Ping
West Side
Singapore Zoo
I’ve been exposed.

Here are the some of the answer to your FAQs on eating habits and exercise for weight loss

DOES EXERCISE CURB APPETITE?

Research suggests that your appetite decreases within the first hour after strenuous exercise and stablises after that. However, regulating appetite is a very complex process that relies on various factors such as insulin, hormones, psychological factors and blood sugar level.

HOW LONG SHOULD I WAIT BEFORE I EXERCISE AFTER EATING?

Generally, it is recommended that you wait about 3 hours after eating a full meal before engaging in strenuous exercise. This is the amount of time taken for a balanced meal that includes carbohydrates, protein and fat to move from the stomach into the small intestines, where nutrients are absorbed into our body. Exercising before food intake can cause cramps and abdominal discomfort but each person responds differently. If you exercise in the morning, a quick carbohydrate dense snack might help to provide some energy during workout.
WHAT SHOULD I EAT BEFORE MY WORKOUTS?

Your meal should be relatively high in carbohydrates to maximise blood glucose levels, low in fat and fiber to minimise gastrointestinal distress and moderate amounts of protein. For a morning workout, take a small amount of rapidly digestible carbohydrates such as a slice of bread or banana. If you exercise in the evening, you may opt for a light snack right before a workout, especially if it has been longer than 3 hours since your last meal.

WHICH IS BETTER FOR WEIGHT CONTROL: 3 BIG MEALS OR 5 TO 6 SMALLER MEALS SPREAD THROUGHOUT THE DAY?

Weight control is achieved by balancing the number of calories consumed with number of calories burned. Therefore, it does not matter if calories come in the form of 3 full-course meals or 5 to 6 smaller meals. However, some people find that they control their calorie intake better by taking 5 to 6 smaller meals. Eating smaller meals throughout the day may help some individuals with their calorie control and also assist in keeping their metabolic rate higher. In the end, it is a matter of preference. One strategy for effective meal planning is determining the total number of calories (alternatively, the total number of servings from each food group from the FOOD PYRAMID) and divide them equally throughout the day. It is important to note that people with diabetes should consume 5 to 6 equal small sized meals to maintain a healthy blood sugar level throughout the day.
HOW MANY CALORIES SHOULD I EAT AND HOW OFTEN SHOULD I EXERCISE FOR OPTIMAL WEIGHT LOSS?

To lose 1 pound of fat, a 3500 calorie deficit is required. This deficit can come from decreasing caloric intake, increasing caloric expenditure or ideally both. Keep in mind losing weight is not the hard part. The hard part is keeping the weight off. Therefore, people who are most successful at maintaining weight loss usually engage in regular physical activity.

The USDA 2005 Dietary Guidelines suggests that adults seeking to maintain weight loss should accumulate 60 to 90 minutes of moderate physical activity most days of the week. This goal may seem overwhelming, but it is achievable gradually over time starting with 15 to 30 minute bouts of an enjoyable exercise routine.

DO I HAVE TO STOP EATING ALL OF THE FOOD THAT I LOVE TO LOSE WEIGHT?

The most successful approach to maintaining your weight loss is to make permanent lifestyle changes that include a healthful eating plan and an active lifestyle (physical activity). A diet – which yields short term results and not making any lifestyle changes – is not the answer. A healthy lifestyle allows all food to be taken in MODERATION. This means that less healthy foods can be consumed as long as they make up only a small portion of the daily caloric intake.
I TRIED A MILLION DIETS AND HAVE LOST A TON OF WEIGHT, ONLY TO REGAIN MORE BACK. HOW DO I KEEP IT OFF?

The main key factor to permanent weight loss success is to make LIFESTYLE CHANGES that includes ample physical activity and a healthy eating plan. The changes need to be realistic that you can maintain them without feeling deprived or unhappy.

A realistic goal for someone who is overweight or obese aims at losing 6% to 10% of their initial weight over a 6 to 12 months period and keep the weight off for at least 3 to 6 months before trying to lose more weight. The significant weight loss will provide significant health benefits such as a decrease in blood pressure, cholesterol and body fat which are easily maintained when the weight is lost slowly.

TRAIN SMART, TRAIN SAFE, TRAIN HARD!

CHEERS! =)

Matt Azmy (Former BMI of 34.5 & Dy Chief Trainer, East Side)

1) HPB for sponsoring this program. Simply awesome – losing weight the healthy way gradually
2) TeamFitnessGuru trainers for believing in us (your smile & your kind words keep us going)
3) all East Alpha 3 team, indeed we will made it 100% and Morgan, we stand by you, your knee
injury will be recovered soon – you lose 4 kg, our idol, don’t play play
4) Our cheers….1 2 3 Alpha 3 – Hundred Percent… hoosh (postlah!)

Didn’t we had a great time training(playing) in the rain n mud last Tues @ Toa Payoh Park ?
Feels young again like the good old days. hahhaahaa
I hv noticed that some of u had come to me regards to exercise injuries. Injuries is one of the obstacles that can cause disruption in ur exercise program. I salute to all who still persevere and endure the pain to achieve ur goals. However,there are 2 things I want to highlight,

1) Train Hard, Train Smart to achieve performance goal
2) Train, Don’t Strain to achieve fitness goal

Here are some tips to treat various injuries if it happens:

Type of injuries:-
Sprain- stretching or tearing of ligamentous tissues
Strain- overstretching or tearing of a muscle or tendon
Contusion- impact force that results in bleeding into the underlying tissues;a bruise

Signs & Symptoms :-

1st degree- mild injury resulting in overstretching or minor tearing of tissues,range of motion is limited,minimal point tenderness, no swelling.

2nd degree- moderate injury resulting in partial tearing of tissue, limited function,point of tenderness n probable muscle spasm,painful ROM,swelling or discoloration(probable if immediate first-aid is not given)

3rd degree-severe tearing or rupture of tissue,exquisite point of tenderness,immediate loss of function,swelling n muscle spasm likely to be present with discoloration appearing later, possible palpable deformity.

Treatment:-
IMMEDIATE CARE!!!!
- PROTECTION, REST, ICE, COMPRESSION & ELEVATION(P.R.I.C.E)
Usual treatment time:
-15-20mins ice bag
-5-7mins ice cubes or ice slush
How often :
– Moderate & severe, every hour or when pain is experienced
– Less severe, as symptoms necessitate
Continue with ice treatment at least 24 to 72hrs, depending on the severity of injury. Refer to physician if function is impaired.

For mild to moderate strain, gradual stretching to the point of discomfort is recommended.

So thats for now ladies n gentlemen..will share more tips with u soon as the week goes by.
I hope that our tips n advises will make ur exercise program much easier to handle. Looking forward to see u all Bootcampers again. Love that smiling faces..

ps; Watie, great job!! Keep it up!! that makes me smile more from ear to ear :p

Woo hoo!!!

Trainer Lisa J

Its me again..ur crazy trainer Lisa :p
Didn’t we had a great time training(playing) in the rain n mud last Tues @ Toa Payoh Park ?
Feels young again like the good old days. hahhaahaa
I hv noticed that some of u had come to me regards to exercise injuries. Injuries is one of the obstacles that can cause disruption in ur exercise program. I salute to all who still persevere and endure the pain to achieve ur goals. However,there are 2 things I want to highlight,

1) Train Hard, Train Smart to achieve performance goal
2) Train, Don’t Strain to achieve fitness goal

Here are some tips to treat various injuries if it happens:

Type of injuries:-
Sprain- stretching or tearing of ligamentous tissues
Strain- overstretching or tearing of a muscle or tendon
Contusion- impact force that results in bleeding into the underlying tissues;a bruise

Signs & Symptoms :-

1st degree- mild injury resulting in overstretching or minor tearing of tissues,range of motion is limited,minimal point tenderness, no swelling.

2nd degree- moderate injury resulting in partial tearing of tissue, limited function,point of tenderness n probable muscle spasm,painful ROM,swelling or discoloration(probable if immediate first-aid is not given)

3rd degree-severe tearing or rupture of tissue,exquisite point of tenderness,immediate loss of function,swelling n muscle spasm likely to be present with discoloration appearing later, possible palpable deformity.

Treatment:-
IMMEDIATE CARE!!!!
- PROTECTION, REST, ICE, COMPRESSION & ELEVATION(P.R.I.C.E)
Usual treatment time:
-15-20mins ice bag
-5-7mins ice cubes or ice slush
How often :
– Moderate & severe, every hour or when pain is experienced
– Less severe, as symptoms necessitate
Continue with ice treatment at least 24 to 72hrs, depending on the severity of injury. Refer to physician if function is impaired.

For mild to moderate strain, gradual stretching to the point of discomfort is recommended.

So thats for now ladies n gentlemen..will share more tips with u soon as the week goes by.
I hope that our tips n advises will make ur exercise program much easier to handle. Looking forward to see u all Bootcampers again. Love that smiling faces..

ps; Watie, great job!! Keep it up!! that makes me smile more from ear to ear :p

Woo hoo!!!