Another target

Look forward to the next event. Starwalk in Penang, for 10km route from PDC (near Pisa) to Jalan Sultan Azlan Shah and back to PISA. Hopefully I managed to complete within 2hrs to get the cert.

No physical activity for today, except walk between Carpark-Office, my cube-boss cube..and mouth exercise(hehe)

Nov Quickie

We are approaching the end of 2008, by another ~1.5 months to go.

Updates from my gym's story:
1) Stop the subscription with the external gym, just before Ramadhan
2) Do not have intention to re-subscribe,cost reduction
3) Enjoying food and watching the fat belly up again,oo_ooh
4) Make more movement at works, pretend as busy
5) Completed fun run with another ~16k people on Penang Bridge

Btw, I managed to get my BMI goal during fasting month!
3rd month : BMI 22.5 48.6 kg : My GOAL
http://mygymsdiary.blogspot.com/2008/06/info-appropriate-bmi-for-asian.html

To achieve is one thing, and to maintain is another BIG thing..gulp..

Gym's rules

How to make return investment (it's all about MONEY-Trumph)

1) Ensure you understand the real concept, what's in & what's out. : NO SHORTCUT TO VICTORY
2) Spend more effort to study the details : WEIGHT LOSS=EXERCISE^7-FOOD^3
3) Control and harmonize your weakest element : CONTROL MAKAN
4) Balance your intake : CONTROL MAKAN
5) Long term maintenance : MAINTAIN EXERCISE + DIET

...and get your aspiration to focus!! dont distracted by negative comment, (huwaaaaa..I got one today)...

ok, gnite.........zzzzzzzzzzzzzzzzzzzzzzz

Quickie

mmm...blogging do need a discipline..aisehhh..
obviously I'm not so good and need improvement on that area..

2 weeks..average 3 times went to the gym
and still enjoying my makan time

BAD:
increased 1kg :-(

GOOD:
I able to finish 5km run in 44min..mm, targetting for Penang Bridge Run?

Diary

Entry for July 1..spend ~1.5hrs..

Cardio Exercise:

Cycling : 10km for 20min
Walking+Jogging : Preset Interval for 15min
Stepping : 6min

Body Toning+Shaping:Multiple equipment for biceps, triceps, abdomen...(will learn more on body part later...same reason again? :-p)

mmm...so many people at the gym last night
Ok, bye for now..

Diary

Entry for June 30..spend ~1.5hrs..

Cardio Exercise:
Walking+Jogging : 3km for 30min
Rowing : 1km for 5min 45sec (improved 20s from the 1st time)
Stepping : 6min (its so hard!)

Body Toning+Shaping:
Multiple equipment for biceps, triceps, abdomen...(will learn more on body part later...when ? :-p)

Ok, bye for now..

Info : Appropriate BMI for Asian

http://www.halls.md/bmi/asianwho.htm

Title of article:
WHO reassesses appropriate body-mass index for Asian populations
Authors: Choo V.Journal: The Lancet, Jul 2002 20;360(9328):235

Abstract:
This is a short communication in the Lancet, without an abstract. Here is the major quote:
"The range for acceptable, normal, or optimum body-mass index (BMI) for Asian populations should be narrowed to 18.5-23 kg/m2, according to a WHO expert consultation on appropriate BMI for these populations that took place on July 8-11 in Singapore".

Comments and Key points:
The WHO committee examined data from 10 Asian countries, relating BMI to risk factors. It appears that the major consultant behind this conclusion was "Paul" ( Deurenberg) of The Netherlands.

So the Asian "overweight" criterion is >=23.0 kg/m2. But "obesity" body mass index criteria is up to each Asian nation to decide for themselves.

Review & comments by Steven B. Halls, MD, Last edited 23-June, 2008, Copyright Other scientific BMI articles.

***************************************************************************************************

BMI 23 = overweight border !!!!!!!!!!

And I already 24..OMG..

So, get set the target:

1st month : BMI 23.5 50.8 kg

2nd month : BMI 23 49.7 kg

3rd month : BMI 22.5 48.6 kg : My GOAL

4th month : BMI 22 47.5 kg

5th month : BMI 21.5 46.5 kg : My stretch GOAL