DATE: 02/18/2008 20:56:59 / MOOD: full of life

I want to focus the theme of this blog on S&C - Strength and Conditioning.

I guess when we are a tad overweight, S&C training seems to be the furthest thing on our mind, and now that we have loss some weight, it seems our body will be able to handle a lighter body right?..  Wrong!

You see, when we lose weight, not only fats and muscles are lost, particularly, every element of your body seems to be in the state of disintegration, sounds horrible, but true, how else did you think your body have lost weight? LOL

To counter this, we have our dietary supplements of more intake of certain food groups for protiens, vitamins, etc etc.  All this is true. I will have my fair share of detractors for my next few comments on this blog, but this is my 2 cents, so there! LOL

We need to replace muscles which have been lost due to exercise. Also our joints are being worked harder because of our exercise regime.

In short, we need to build some muscle mass not only to strengthen the joints and able to do more work (increase our rate of exercise), but also to look better.  Having taut muscles will tightened the loose skins that have developed from our rapid loss of weight.

Conditioning of the joint to endure and sustain repetitive actions such as lifting weights or squats or jogging, will help strengthen them so that our exercise regime will not meet an early demise or periodically disrupted due to recovery periods.

For more S&C tips, let me know.

Otherthan that, all I have to say is good luck for everyone whose weight loss journey is well on the way, and c'mon everyone who is procrastinating!

Robert

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DATE: 01/27/2008 20:45:10 / MOOD: happy

Hi one and all!!

Goodmorning from Singapore!

I just got a call from Men's Health. I think they should be there in Ozzie land, but I have a feeling this will be for a local issue. I will be featured in one of the sections for sport activities.. Woot!

Ihave been on detox these 2 days so I won't get this pudgy look for the photoshoot session, as you know, the camera adds pounds to your frame, we wouldn't want that now, do we??

Anyway,more on that update in later blogs... wish me luck for my interview and shoot!

Outz~

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DATE: 01/23/2008 20:02:45 / MOOD: full of life

Just got a new breakthrough on weight loss. I got to 87KG today, my first since 1995!!

My target weight is eventually 82KG.

Iam starting to focus on Plyometrics exercises and PNF stretches now. I hope this will improve my training and workouts so that I can do more work with less effort = more reps!

Wish me luck!

~Outz Rob

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DATE: 01/14/2008 20:39:04 / MOOD: full of life

Usual workout schedule for the day (twice a week)

1 hour of cardio run (about 8km, sustainable pace), or 30 mins of fat burn run (about 5-6km, faster pace).

200 set crunches, 50 pushups, 100 leg raises, 200 squats. 

15mins static stretching, arms and legs.

Sub routine A:

Strength training on free weights.

Sub routine B:

Flexibility training using PNF stretches.

Sub routine C:

Reflex training using shadowbox and speedball.

Everyone should have standard program for exercise and have flexibility to switch like lego blocks for variety and in case of rain, indoor programs.  I have just roughly listed mine as a guide, everyone have their own, you should have yours.

Mytwo cents..  Rob~

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DATE: 01/08/2008 23:20:16 / MOOD: horny

Ok. I have a problem this weekend...

Iam getting leaner every week, my weight has reached my desired level, my trips to the gym are paying off, and I am getting attention where I want them....   but, problem is, what the heck am I supposed to do with my rising libido?

Ha ha...actually... it feels great to be alive! And I want everyone to know that!

Cheerseveryone and have a great year ahead!!!!!

~~Rob

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DATE: 12/07/2007 18:04:40 / MOOD: full of life

I have noticed somehow that most of the people around us... especially those whom you are closely related to in one way of the other, be it in a club, social network or maybe just a gathering, they will always, almost give you negative remarks about your efforts to lose weight.

Somehow, I think these people are secretly jealous of our success in losing weight and is psychologically trying to derail us.  Yes, that is what I think. They put us down when we are trying to talk about our weight loss program, diet and exercise. They will encourage you to eat when they know full well you are trying to deit.  They will entice you passive entertainment when you are trying to put in that extra 10 mins of exercise or calisthenics.

These so called friends are simply worried we will eclipse them when we are fitter and more attractive. They feel good when they are around us simply because we are overweight and don't pose a threat to their ego.

Look around you and ask yourself seriously..  do we really need people like these around when we are fighting the flab?

Personally, I have my fair share if not...maybe more than my fair share of detractors coming from the most un-expected sources, like my own mother and sister.  Then there are the jealous peers from my sports club...  I have been noticing that the fitter I got, the more insults I am getting from them that "Oh, you are so old already, what if the dieting kills you.."..  I mean c'mon already.. 

But anyway, the point of this entry is not to gripe, but to let you know you are not alone..  What I do when these happens is that I look past their insecurities and just roll with the punches. Smile and shrug thier negative comments and tell yourself.. I AM SUCCEEDING, WHICH IS WHY I AM GETTING ATTENTION...  Heh heh heh..  almost always that thought will bring a smile to my face immediate and I feel better already..   Better this than no reaction from people around us at all right?  :)

SO, GO OUT THERE AND MAKE A DIFFERENCE!!  Never let anyone else tell us how we should feel or be, because only one person in this world cares how we should eventually look and feel...  that is yourself!

Till the next entry..  out~

Robert 

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DATE: 12/03/2007 02:53:06 / MOOD: loosing weight

Hello every1!

I have been taking pictures of myself over a period of time and I have look them over and over everytime I feel down or unable to push on with my diet and exercise plan. Then suddenly I see myself a few months back...++20 KG heavier and suddenly, the world seems that much lighter and brighter.. literally!!

SometimesI will make myself wear nice fitting clothes and go out for a walk. I like the way girls sometimes gawk at my legs and bum. I know its seems shallow but I do feel good about myself.. A LOT! I remember back when no one would even consider looking in my direction twice..

Anyway,my advise to my friends who would come to me for advise on weight loss would be almost always the same.. a sensible food intake MINUS any supplements or meal replacements.. because in the long run, FINANCIALLY IT IS NOT SUSTAINABLE... better stick to regular food where we can have better control... A sensible exercise program.. one which targets CARDIO VASCULAR.. and STRENGTH AND CONDITIONING of our arms and legs... I will advise making the exercise venue as close to home as possible so that it is convenient... Make the exercise regime simple and not too taxing, so that the exercise can be repeated almost everyday if not once every other day.

I just posted some more pictures in the gallery.. lets hope Jennifer doesn't delete them.. yicks!

Outz~~.. Rob

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DATE: 10/28/2007 21:25:56 / MOOD: full of life

I have a personal motto: "When the unstoppable force meets the immovable object... only committment will prevail"

If anyone wants more indepth understanding of my motto, just drop me a note..

Anyway,I would like to share about goal settings and managing expectations.

First goal setting. When we set targets for ourselves to meet, it is important we do not setup ourselves to fail. This instance being target weight. Don't let the target weight scare you away...  from 90KG to reach target weight of 55kg seems like lot!..  but if we start looking at a monthly loss of 1kg, it is very likely you will succeed in a shorter period of time too! ( I have my reasons for saying this but I won't into too much details in my blogs. Need more info, just drop me a note! )

Also!Very important is not to expect your diet or exercise to work EVERYTIME.  It does not always mean that if you diet and exercise, your weight WILL drop.  Your weight will fluctuate.  So having an open mind when you step onto your weighing scale will deflect part of the heart break.

Anyways, until my next (hopefully helpful) blog, take care , eat right and EXERCISE!

Cheers! Rob

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DATE: 10/26/2007 01:00:18 / MOOD: loosing weight

Hi! I came across this website while surfing for more information about losing weight. After going through the website, I signed up because I wanted to share my experiences with everyone here who is determined to lose weight.

First things first.. it is possible!! Never ever let anyone tell you otherwise. Second, know that it is possible (yourself). Never tell yourself it is difficult or impossible!

The brutal truth is, there is no easy path to losing weight. There is never an easy path to something better in life. But knowing that eventually and ultimately possible, you will get there!

Ishould know, I weighted 115KG before 28 August this year 2007. I am currently weighing in at 92KG after just 7 weeks of dieting and exercise. Look at my pictures.. My target weight is 85kg by 15 Nov 07.

Bestthing about my regime is that I eat regularly (but I do have to avoid certain food types), I exercise 3 times a week. Exercise is a must because losing weight is important, the conditioning and toning of our body's muscles are important too. The skin must be trained to retract, otherwise we will have really flappy skin.... who wants that, right?

**However, I am having some trouble uploading images (It might be my internet connection), so be paitient and I will eventually upload my gradual weight loss pictures. I kid you not. **Danger ahead.. I am not attractive at all

I will willingly share my diet and exercise regime with you if you want. Just contact me via email here which I should be able to check regularly. As I am very new here to both this website and to blogging. Please forgive me if I am slightly slow or my blog does not seem attractive enough.. I should be able to learn fast enough.. I hope! LOL

Till later.. ~out

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