GYM

[badzman]

Hi, i use my school gym, coz its free! haha

 

Went to Yishun CC Gym b4, but training alone really sian. I still like school gym haha sometimes have friends. But definitely, its always lack of equipments.

 

PS: Looking for muscle posters for schools. ANyone wanna donate can PM me. Thanks~

[Aie]

Originally posted by smokin@January 30, 2007 12:57 am

bro aie, i have been keeping a low fat/low calorie diet eating egg whites, steam chicken breast, boil veggies, baked beans, tuna in water/olive oil, WeetBix, cereals, low fat milk, whole meal bread, a little rice, dried apricots, fresh fruits, meal replacements drink(EAS) and whey protein(EAS) for the past one month eating up to 5 meals a day. now i like to add/change abit of some other foods, do you have any recomendations? hopefully some easy to get/cook type of food.

have not cheated on the diet yet but only had a Burger King Whopper and 2 slices of pizza since i dieted. have not tasted any fried food or soft drinks yet....... gonna already.... nothing wrong with eating them as they are paying off and showing satisfactory results for me. just want more varieties.

tthanks.

When you are dieting, you really diet man. Good for you. Maybe you want to try this diet?

 

BREAKFAST

½ cup oatmeal

4-5 scrambled eggs

3-4 slices turkey bacon

 

MID-MORNING SNACK

120 - 160 grams of peanuts, mixed nuts, sunflower seeds, trail mix, or peanut butter and jelly sandwich

Piece of fruit – apple, banana, orange, peach or raisins

 

LUNCH

170-225 grams turkey or chicken breast sandwich

Carrot sticks

115-225 grams of cottage cheese

 

POSTWORKOUT

1 protein drink

 

DINNER

225-280 grams of fish or lean red meat (steak or hamburger)

1 cup rice or medium-sized baked potato

Mixed vegetables

 

LATE-NIGHT SNACK

Peanut butter, deli meat or low-fat cheese

 

My favourite vegetable diet then was broccoli with a bit of garlic, light soya sauce and low fat cheese which were steamed. Delicious.

 

To be truthful, the only time I dieted in my life was one time which was 3 months before my Pesta Sukan competition so very long ago. I just don't have the discipline to follow a strict diet. Even my gym friends called me WABBA then cos I have the size but not the striated, ripped look. Maybe you can ask Cybernation? He is more experienced than me and had entered more bodybuilding competitions as well. if you dieted for 6 days in a week, on the 7th day, it is OK for you to 'cheat' by eating pizza or Whoppers as long as in moderation...

[ez_s_abc]

Hi all

 

Have been reading thru' the pages and found it very informative.

Well i need some help from you guys.

 

I am 37 years old now, and have a tummy of a 50 year old

And i am totally a newbie to weight training.

 

The gyms located within our neighbourhood, can we get instructions on

how to go about training?

 

The 'starting phase', weights, reps, diets, etc...

I don't want to train and train and get no results or worse still hamper instead

of progressing forward.

 

I believe there should be a science to training, right?

You see i have a tummy now, so should i cut down on my food intake

to slim down first before anything else? For example, do i need to buy supplements and stuff like that ?

 

Any place you guys can recommend to train right and correctly would be good.

Someone mentioned about getting bored and stuff like that. Guess if can find a place with the right kakis, the motivation battle is half won already haha.

 

One more thing, is this really an expensive sport in terms of supplements

and diets, etc...

I am not looking for competition or stuff like that hahaha

 

i just want to look and feel good and not suffer the humiliation i had the other day when my ex classmates had a reunion at the beach, it was embarrassing when i was on the team that had to remove our shirts to play beach soccer hahaha... plus having no stamina didn't help much either.

 

Sorry for the long story and thanks in advance.

 

Cheers !!!

[ez_s_abc]

[Aie]

Originally posted by ez_s_abc@February 07, 2007 05:30 am

(1)The gyms located within our neighbourhood, can we get instructions on how to go about training?

 

(2)I believe there should be a science to training, right?

You see i have a tummy now, so should i cut down on my food intake to slim down first before anything else? For example, do i need to buy supplements and stuff like that ?

 

(3) Any place you guys can recommend to train right and correctly would be good. Someone mentioned about getting bored and stuff like that. Guess if can find a place with the right kakis, the motivation battle is half won already haha.

 

(4) One more thing, is this really an expensive sport in terms of supplements and diets, etc...

I am not looking for competition or stuff like that hahaha

 

(5) Sorry for the long story and thanks in advance.

Cheers !!!

(1) Those neighbourhood gyms don't seem to have qualified instructors in my opinion. If you join those high end gyms like California Fitness, Planet Fitness, etc, then there will be a gym instructor that you can ask for guidance from.

 

(2) It is indeed a science when it comes to training or losing weight. If your main purpose is just to lose weight, then dieting and exercises are crucial in your quest to achieve the desired weight. In fact, diet should be 80% and training 20% in my opinion. You don't have to take supplements if you can be disciplined in your diet and exercises. Supplements are for the hastening of the process only. Be it losing weight or adding size and muscle.

 

(3) If you are a SAFRA member, then I recommend my SPANS gym. $100 for a year's membership.

 

(4) Serious bodybuilding is an expensive sport. If just for fitness only, not really.

 

(5) No worries and you're welcome...

[smokin]

Originally posted by ez_s_abc@February 07, 2007 05:30 am

Hi all

 

Have been reading thru' the pages and found it very informative.

Well i need some help from you guys.

 

I am 37 years old now, and have a tummy of a 50 year old

And i am totally a newbie to weight training.

 

The gyms located within our neighbourhood, can we get instructions on

how to go about training?

 

The 'starting phase', weights, reps, diets, etc...

I don't want to train and train and get no results or worse still hamper instead

of progressing forward.

 

I believe there should be a science to training, right?

You see i have a tummy now, so should i cut down on my food intake

to slim down first before anything else? For example, do i need to buy supplements and stuff like that ?

 

Any place you guys can recommend to train right and correctly would be good.

Someone mentioned about getting bored and stuff like that. Guess if can find a place with the right kakis, the motivation battle is half won already haha.

 

One more thing, is this really an expensive sport in terms of supplements

and diets, etc...

I am not looking for competition or stuff like that hahaha

 

i just want to look and feel good and not suffer the humiliation i had the other day when my ex classmates had a reunion at the beach, it was embarrassing when i was on the team that had to remove our shirts to play beach soccer hahaha... plus having no stamina didn't help much either.

 

Sorry for the long story and thanks in advance.

 

Cheers !!!

ok here, your age and mine are the same. i weigh 120+kgs before my diet and exercise just before xmas 06, now i'm 110kgs. how's that for motivation....

another 20kgs loss is my target.

3 to 5 times a week in the gym, spending 1 hour or slightly more.

exercise- stationary bike or threadmill for 40 to 45mins but now more on threadmill doing walk jog run. after that just hit 2 bodyparts with weights(depending i have time or not)

 

for diet- if u don't want to eat what i eat(i guess you won't but it works), just eat smaller portion of what u are eating now, NO FRIED FOODS, NO SOFT DRINKS, NO OILY GREASY STUFF, you should be ok. eat more veg, high fiber stuffs(cereals, fruits etc..)drink lots of plain water(double/triple dosage:thumb: ) everytime feeling hungry when it's not your mealtime yet, eat raisins, fruits or drink more water.

 

for supplements-yes and no, up to you if you have money to spend. nowadays these supplements in the market are more potent. can really feel something.

start slowly and don't worry if you can't catch up with other gym guys. just do your stuff. if there's huffing and puffing and sweating, it's working for you. do this for 2 months and monitor your progress(be very patient)

once you get bored doing the same thing over and over again, you can add variety to your routine.

now get your butt off and start... is as easy as abc

 

Aie, thanks for the tips and additional recipe, will take note of that

[Aie]

Originally posted by smokin@February 07, 2007 07:59 pm

Aie, thanks for the tips and additional recipe, will take note of that

No problem, bro. I too am on diet now. A high fat diet...

[ez_s_abc]

Hi again

 

Thanks all for the words of encouragement.

 

Yup it is true. I have the tummy now not because i ate alot

just yesterday. I have it because of years of neglecting my health

and appearance hahaha ...

 

So there is definately no quick fix to slimming down again. I have to work hard.

But hopefully with better knowledge (science) the process can be done

correctly.

 

Btw, i have a spans membership but have not gone to the place yet

cause i'm staying at Jurong West. But now i'm tempted hehehe...

 

Any idea if i can get instruction there from the instructors?

Do i have to pay for them to design a specialised programme for me?

 

Btw, when you guys talk about dieting right, how do you prepare them for

your 3 meals?

Do you prepare the night before and microwave oven it when you eat it the next day?

 

Cause i'm a 'klutz' when it comes to cooking haha... plus i don't have the standard oven for grilling. I only own a microwave oven, can?

 

Is there a www where i can find receipes to cook?

 

Once again thanks in advance.

 

Cheers!!!

[smokin]

abc, since u staying jurong, if u really want to join a gym making use of your span membership, can join Hometeam NS next to BBDC. 30 bucks per year for gym membership. do threadmill there can see ppl take riding lessons...

 

as for food preparations, make it simple lah, for eggs i hard boiled them. one day i eat about 5- 6 egg whites(maybe steal one yolk or something), brocoli i also boil them. green peas i eat one cup either boiled or microwave. go provision shop(cheaper) or ntuc buy cans of Ayam brand(my preference) tuna light in water, Ayam brand baked beans(small or big u like). cereals or oats, whole meal bread, your favorite fruits. and most likely you're done. they are easy to prepare and brought out in tupperware. if you are not able to prepare the food for the day, it's ok to eat outside but eat those that are less fat eg..fish slice soup, yong tauhu soup, fish ball soup....no up size....lol

for the first 2 weeks, try to follow religiously and watch what you eat and don't cheat. you can cheat later for once a week. i followed too strictly for too long and now i'm going crazy

my meal is something like this

breakfaast

Weetbix or cereal with milk

1 banana 2 egg whites

will up size if gonna go gym 2 to 3 hours later.

 

3 hours later

fruits, meal replacement shakes

 

lunch

either steam chicken breast or one can of tuna

2 to 3 slices of whole meal bread or a little rice

boiled veg

 

3 hours later

raisins, or dried apricot , whole meal bread

 

dinner

small can of baked beans, cup of peas, 2 to 3 egg whites, whole meal bread or a little rice

fruits

 

sometimes i just mix and match, soemtinmes 4 sometimes 6 meals a day depends.

there is not much recipe i know. just eat like that. if the skinless chicken breast tastes yucks, eat with chilli sauce.....

[ermintham]

anyone goes to yck ssc gym in the morning?im there every weekday.

[ez_s_abc]

'smokin' - tks, will try it out. Cheers!

[Aie]

Originally posted by ez_s_abc@February 11, 2007 10:27 am

'smokin' - tks, will try it out. Cheers!

with your diet. If you get sick of it or the process is too slow for you, there is always Expression For Men. That is if you have cash to burn lah...

[Guest cheeko]

yo guys, below is a good read from motorcycle daily on y it is a good idea to do some training for bikers

 

Tuning Your Body for Sport Riding

 

Drop in to your nearest Sunday-morning canyon meet-up or track day pit, and you'll surely spot tons of riders who've spent thousands of dollars upgrading their sportbikes with aftermarket exhausts, brake and suspension components, and lightweight billet and carbon fiber bits. Now, I'm a big fan of personalizing my own rides, whether two-wheeled or four, but it sometimes seems like these riders have forgotten that the most important component in making a bike go fast is the guy sitting on it. Not only that, but a big part of the appeal of sportbikes is that they offer incredible performance for a relatively low price - a new literbike is less expensive than all but the cheapest of new cars. Nevertheless, not every sportbike owner has the extra cash to get their forks revalved, buy a $1000 rear shock, and pay around $2k for a full exhaust system + Power Commander + dyno tuning.

 

So what can we do to improve our performance in sporty street or track-day riding for a minimum amount of cash outlay? We're a big fan of track schools, and believe that every serious sportbike rider should attend at least one - saving your money to attend a track school will make a far bigger difference in your skill, safety, and lap times than spending an equivelent amount on bike upgrades. But what if the recent holiday season has wiped out your cash reserves, and your bank account balance (or lack thereof) brings you to the brink of tears? Well, you can do what top pro riders do while not riding their motorcycle . . . develop your own body.

 

Yes, exercise has benefits for riders beyond improving their health and building a toned physique to impress the ladies at the hotel pool in Vegas. If you aren't currently working out, you need to start a basic whole-body program before layering your riding-specific exercises on top - check the web for info on workout plans for beginners, like this one. Make sure the plan you choose includes plenty of exercises that focus on strengthening the 'core' muscles, as these provide a stable platform to allow the rest of your body to do its work (and a strong, well-balanced core also decreases the likelihood of injuries while training or while applying your new-found strength to, say, help your buddy move his couch closer to the TV before the MotoGP race comes on).

 

Expert riders do the vast majority of their on-bike work with their leg muscles, which makes sense since your legs are much stronger than your arms. Whether you're using your legs to move around on the bike (hanging off in a left, then transitioning to the right) or gripping the tank to hold yourself in place under hard acceleration and braking, your legs need to be strong and flexible. Your basic full-body workout should have exercises that work the major leg muscles, and it's important to complement those exercises with some serious time spent stretching the muscles of your legs and the associated muscles in your lower torso - the more flexible your legs are, the less likely they are to cramp up when you're hanging off mid-corner in a 120mph sweeper (which can be quite detrimental to your overall health!).

 

A good way to build strength in your legs as well as improving muscle endurance and overall cardiovascular fitness is through riding a bicycle. Top pros like Troy Bayliss, Neil Hodgson, James Toseland, Ben Spies, the Hayden brothers and Ricky Carmichael all use road-bicycle riding as a core component of their training regimen (see Dirck's article Top American Pros Prefer Road Cycling as Training Method). A gym membership (which you already signed up for to do the rest of your workout, right?) and a stationary bike can be used in place of real road bicycling (many racers seem to be using the X-Bike to train when they can't get on a road bicycle), but of course you're going to have more fun if you get outside and ride some real roads - and having more fun means you're more likely to stick with it long enough to make real progress. Don't think road bicycling is out of your price range, either - although many of the pro racers who train on bicycles are riding serious machines costing as much as $10,000, an entry-level bike can be had for as little as a few hundred bucks.

 

While we've already covered why your legs are the most important area to focus on, improvements in upper body strength can benefit serious sport riders as well. No matter how tight you're gripping with your legs, the fact that your body pivots at the waist means you're going to have to use some upper body strength to keep yourself stable under heavy braking or hard acceleration. Bench press and bench fly exercises as well as pushups will help you under braking, while curls and rows strengthen your biceps and back to help you hold on easily even if you're riding a 160whp literbike. Just remember that free weight exercises are almost always more beneficial than those done using a workout machine - the workout machine usually has a fixed movement cycle that only works the targeted muscle, but stabilizing the freeweights and maintaining good form while lifting them builds all the muscles in the area being worked.

 

So what can you gain from a consistent workout schedule with some special emphasis put on areas that are crucial to sport riding? As I mentioned earlier, the primary benefits of any exercise are improved overall health, weight loss, and just feeling better about yourself in general. But as a rider, if you have the strength, endurance and flexibility in your legs to move around easily on the bike without getting fatigued or cramped up, and the upper body strength to easily maintain your position under hard acceleration or braking - all tied together with a strong core - you'll find that your body fades into the background and frees your mind to concentrate totally on riding, helping you ride faster and safer both at the track and on the street. Sounds pretty good, right? Well, if your idea of exercise is lifting your bike off the stand to go on your Sunday ride, you owe it to yourself to find out just how good it really is.

[135spark]

guys...

noob in gym

any kind soul would advice me on gym training..

i read online but still blur...

i need a training partner..

any guys in the north??

can train together???

 

contact me at 98293136...

thanks in advance

[Aie]

I came across this clip of Arnold Schwarzenegger during his heydays...

Mr Olympia 1975

[y2kredbull]

Guys,which is better? Hot rox or Hydroxycut Advanced?I used to take the old version of Hydroxycut.

[Aie]

Originally posted by y2kredbull@February 23, 2007 01:51 pm

Guys,which is better? Hot rox or Hydroxycut Advanced?I used to take the old version of Hydroxycut.

Hydroxycut, I've tried before. Not bad. Hot Rox never tried before so no comments...

[smokin]

these damn stuff are overpriced....... have not taken these but tried a bottle of Thermal Rage, i got results using it with exercise and a rather strict diet. high caffeine-didn't make me feel sluggish after taking it and felt rather energetic as well. gave some pushing energy. another product i'll recomend is L-carnitine. it worked for me those days as well again with a rather strict diet and exercise which was more intense weight lifting+cardio.

watch your food and exercise 3-5 times a week will also yield good results.

in general the stuff u mentioned has got good reviews throughout and will only work with exercise and a sensible diet. and if you are reading forums from those sites that are selling these products, they'll recomend and say this good that good which i think are crap because they want your money. if u got extra cash it's ok to try and if u are tight, save it to buy good food for your diet.

right now, i have finished the thermal rage and i will continue my usual routine with a slight increase of intensity in my exercise and see what's the results without any supplements.

[Guest cheeko]

this thread like dying, duno aie & cybernation still got training or not

[Aie]

Originally posted by cheeko@March 06, 2007 09:55 pm

this thread like dying, duno aie & cybernation still got training or not

Erm, I've stopped training at the moment and putting on weight like nobody's business. Damn ah pui already...

[Guest cheeko]

Originally posted by Aie@March 07, 2007 06:28 am

Erm, I've stopped training at the moment and putting on weight like nobody's business. Damn ah pui already...

actually aie, u can go long distance touring, i realise it is a very good way to lose weight without u even knowing while u having fun!

[Aie]

Originally posted by cheeko@March 09, 2007 12:19 am

actually aie, u can go long distance touring, i realise it is a very good way to lose weight without u even knowing while u having fun!

Erm, this one a huge no no for me. I don't mind going long distance touring but my mrs favourite words whenever I tell her of my interest to do so will be, "NO! NO!"...

[Guest cheeko]

Originally posted by Aie@March 09, 2007 04:52 am

Erm, this one a huge no no for me. I don't mind going long distance touring but my mrs favourite words whenever I tell her of my interest to do so will be, "NO! NO!"...

u can always cook up a good story & sneak out

[Aie]

Originally posted by cheeko@March 09, 2007 07:53 pm

u can always cook up a good story & sneak out

Nah. I believe that trust and respect are the strong foundations for a great and happy marriage. If I lie to her just for my own personal enjoyment, I'm not being fair to the mother of my three kids...

[Guest cheeko]

Originally posted by Aie@March 09, 2007 09:57 pm

Nah. I believe that trust and respect are the strong foundations for a great and happy marriage. If I lie to her just for my own personal enjoyment, I'm not being fair to the mother of my three kids...

u can sneak out just once