The Straits Times carried an article on obesity in Malaysia on 15 Oct 2012.
Some interesting facts drawn from the article:
From figures obtained from the article:
In 1996, only 5% of malaysians were obese
By 2006, 14% were obese
By 2012, 15% were obese in a country of 28 million people.
Leng Guan Ho
The one and only dedicated weight loss blog in Singapore. By a guy who lost almost 20kg in 2months. Sharing his experience for free. Contact me if you want to achieve it.
Tuesday, October 16, 2012
Friday, October 5, 2012
Why some people do not lose weight after doing exercise or spending time in the gym
For friends who read my earlier posts, the exercise I only performed in my first 2 months of weight loss is actually walking, starting from slow walking for only 10-15min to brisk walking for sometimes up to 1.5 – 2hrs. I am really glad I did not start with jogging or even did my work-out in the gym. This is the reason why.
Fat Burning During
Exercise
To burn fat and lose weight, aerobic exercise is preferred.
However, it must not be high intensity. The reason being – when you exercise
too hard or become breathless during exercise, the energy, which facilitate
your movement, is drawn from glycogen
in your liver and muscles, not your fat stores.
In the first 20min of exercise, the body burns sugar from
the glycogen stores. The next 10min it is a mixture of sugar and fats. Only after
30min does the body burns proportionately more fat (50% from fat). Hence if your objective is fat burning, you
should exercise not hard but long.
More than 90% of our population do not exercise regularly,
that is why obesity is a growing concern around the world. Studies have shown
that the minimal aerobic threshold to shed fat demands continuous movements of
at least 30min carried out at least 3 times a week. If you intend to lose fat
but ‘could not afford’ the time, or is thinking 1 day a week in the gym is
enough, you must be kidding yourself.
Even if you are exercising high intensity for 1 hr but with 20min break in
between, the greater fat-burning effect will not kick-in, as the process will
be reverted to burning sugar rather than fats.
Time
To start exercising is tough, to start out the wrong way is
even tougher. You may be overweight and have been going to aerobic classes in the
gym or jogging in the park, panting like mad. It is time to try out something
that is effective for many. Many instructors have a formula that advocate
havimg a training heart-rate of 60-70% of the maximal heart rate (220 minus
your age). However at that kind of rate, the unfit majority will reach their
anaerobic threshold, and the body will burn mostly protein and sugar. The
optimal intensity of exercise for fat burning is far lower at 50-60% of your
maximal heart rate. It could even be a little lower if you are obese and just
starting on your exercise regime after many years of sedentary lifestyle.
What exercise to do?
If the exercise I did is brisk walking for 2 months and
losing more than 20% of my weight, and if many people also achieved weight and
fat loss (but perhaps not as much as me) through brisk walking, it might be a
good idea for you to do it. In my earlier posting,
I mentioned where and when I do my walking – at my convenience. You could do it
near your workplace, where you stay, a park near you, just anywhere you like.
It will be no harm to you, at no cost to you and will only benefit you, not me.
Initially you can start by 10-15min, three times a week, and
then build up to 45min more intense brisk walking at least 3 times a week. Once
you reached that stage, I am sure with the effects on you, and the energy you
actually get after exercising, automatically you will progress to daily
brisk-walks at even longer period of time. Of course that is when your own time
permits. Perhaps you have started doing
exercise after your work hours, but at some point in time, you may see yourself
switching to early morning. But just
bear in mind, your fats do not just appear magically overnight, it is stored
gradually over the weeks, months, years. Similarly, your exercise intensity and
duration should be a gradual build-up. Progressing too rapidly will result in
fatigue, muscle soreness, increased cardiac risk and becoming a de-motivator.
Wednesday, August 1, 2012
Resources: Books I Read (Apr - Jul 2012)
During the last three months, I could have easily
borrowed over 60 books from our National Library. For some of them I have
already put up a blog post and did a little review. Going to the library to
find out things which I need is easy, and there are simply too many books out
there all vying for my attention, and its free.
View Larger Map
Where
is the library?
Address: 100 Victoria Street National
Library, Singapore 188064
6332 3255 (phone)
View Larger Map
How
many books can a person borrow?
Each visit entitled me to borrow up to 12 books.
That’s how I can borrow so much in three months.
What
did I read?
Books on healthy living, nutrition, healthy eating, weight-loss,
vitamins & minerals, making bread, healthy recipes, motivation books, social
media – facebook & twitter, blogging, google & google apps.
List
of books I read so far
Book Title
|
Author
|
Cathy
Wong
|
|
Family
Guide to Health
|
Martine
Podesto
|
Michael
Bosworth
|
|
Serena Star Leonard
|
|
Kent
Sasse
|
|
Joel
Comm
|
|
Peter
Kent
|
|
Joel
Comm
|
|
Eric
Giguere
|
|
Jim
F Kukral
|
|
Direct
Selling Woman Alliance
|
|
Robert
Bly
|
|
Jon
Smith
|
|
Ian
Marber
|
|
Howard
Rankin
|
|
Rachel
Laferriere
|
|
Paul
M Gross
|
|
Michael
J Losier
|
|
David
Zinczenko
|
|
David
Zinczenko
|
|
David
Zinczenko
|
|
Ian
Banks
|
|
Clara
Shih
|
|
David
Peck
|
|
The
8-day Internet Wonder
|
Edwin
John
|
Andrea
Gardner
|
|
Jonathan
Gabay
|
|
Philipp Lenssen
|
|
Steven
Holzner
|
|
Jason
Rich
|
|
Dennis
L Prince
|
|
Laura
Maya
|
|
Bob
Garfield
|
|
Bart
Weller
|
|
Marcia
Yudkin
|
|
George
Lois
|
|
Scott
Mitchell
|
|
Sean
Mc Manus
|
|
Janice
Redish
|
|
Scott
Mc Nutly
|
|
Evan
Bailyn
|
|
Evan
Bailyn
|
|
Amanda
Ursell
|
|
Sara
Rose
|
|
Jack
Lalanne
|
|
Joe
Fitzgibbon
|
Note: All books listed are available in public
libraries in Singapore. Those with links are also available in Amazon.
To search
for the book in any library in Singapore, copy either the title or the
author’s name and find which branch it is available. Or make a reserve for the
book.
Friday, July 27, 2012
Exercise - A tip on how to swim effortlessly without feeling tired
To add a variety to my current exercise regime, I
went for two swims this week, something which I didn’t do for more than 10
years.
In my younger days, though I learnt both the crawl
and the breaststroke, almost 100% of the time when I swam, I only used
breaststroke. Why? Because this is something which I can do effortlessly while
doing multiple laps and without tiring myself out.
Wednesday, July 25, 2012
My Weight Loss Journey - Who wants to be a Fortune God?
A series of photos of me depicting my weight loss journey, before and now.
Weight loss is a journey, and if you have experienced that, you will know the process is not a straight line depreciation, it could be like falling stock prices, just that the fluctuation is not so drastic and once you reached your pre-determined weight goal, you may want to review it. For me, I am happy to hit a weight that I have never weighed since 18 years back.
Tuesday, July 24, 2012
Funny Picture - Do your exercise, don't make me drag you there!
Exercise can bring you many benefits. Go and do some
form of exercise! Don't make me drag you there!
Monday, July 23, 2012
Other Resources - Books I Read - Google Apps Hacks
A book by Philipp Lenssen. Elaborate on the whole suite of Google Apps, inclusive of Google Docs, Spreadsheets, Presentations, Gmail, iGoogle, Google Maps, Google Earth, Picasa, You Tube, Google Video, Blogger and Google Analytics. A good read, especially if you are a Blogger user looking to enhance SEO.
Sunday, July 22, 2012
Weight Loss Resources – Book I Read – Weight Loss For Men The Practical Guide To Healthy Living And Weight Loss
A book by Dr Ian Banks. This is a weight loss book that
contains detailed explanation of how the body work, what happens if you are
seriously overweight, and many tips on what to do about it. Also includes a
section on how it improves your sexual life .
Saturday, July 21, 2012
Funny Advert - Eat Sugar to Overcome Fat
Came across this 1970 vintage advertisement
for sugar.
If there are 146 reasons why sugar is ruining yourhealth, I guess I can go without sugar or excessive sugar.
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