Our study group is growing in numbers!
Today, we welcome 4 new members, Limin, White Lim, Black Lim and Mak.
There was also a special guest of appearance by Limin's friend.

Here is the Board of Directors. Today's motto was "stay focused, serious."


Exchange Student 4. The Flower(left) and the Weed(right). Or the Beauty(left) and the Beast(right).
We have slots opened for students from other schools too! Sign up fast! Promise to provide you with Felicia Chin and Mr. Kiasu highly recommended Indonesian Grilled Chicken Rice Set.

Besides studying, we also indulge in extra-curricular activites like photo-taking. Going to add other activities like running too.

Even Jin Long aka Ghim Hong who does not like to study, is having fun in the study group and studying hard now!

It's not all fun though. Here, the directors set a good example by studying hard and collaborating on their next venture.

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hello all
today, as promised, i bring u part 1 of the fat loss edition of health and fitness post - DIET.

If you care about ur health, take a few minutes to read what I've typed in 2 hrs. It might change ur life. This is based on my own humble knowledge, accumulated in the 2 years where I really started to pay attention to my health and fitness. I take time out to type this not because I have nothing better to do, but because health is wealth and it is time we all start paying more attention to it.

We all know all the harmful effects of being obese.

I hereby present to you the hierachy of fat loss =)

1. Diet
2. Exercise
a) Activities that burn calories, maintain/promote muscle mass, and elevate metabolism
b) Activities that burn calories and elevate metabolism
c) Activities that burn calories but don't necessarily maintain muscle or elevate metabolism
(adapted from Alwyn Cosgrove)

An adult man tends to carry body fat in his chest, abdomen and buttocks, producing an "apple" shape.
An adult woman tends to carry fat in her breasts, hips, waist, thighs and buttocks, creating a "pear" shape.
The difference in fat location comes from the sex hormones estrogen and testosterone.

Have you seen girls with thunder thighs, guys with beer belly? oh it's not because they don't do sit ups. They are fat. and doing sit up is not the way to lose fats around ur tummy. There is no such thing as a spot reduction, i.e doing sit ups to trim ur tummy or leg exercises to make ur thighs smaller.

Do not be the one to look in the mirror and say you want to do 100 sit ups everyday and hope to have a 6 pack body like vincent ng. We will go into exercising in part 2.


The importance of diet cannot be overstated.
IT is a shame that we spend years learning accounting/ engineering/ finance/ economics or wat ever academic subjects, BUT we don't even spend 1 day researching on what we put in our mouths for 23 years.

Diet does not mean going long periods without food.
yes going long periods without food can make you lose weight. but u are subjecting ur body to starvation and for long periods, this will have further health implications. When your body is starving, you will lose lean muscle mass. and when you lose lean muscle tissue, it will be even more difficult to lose body fat.

Basically WE ARE WHAT WE EAT

and Diet means, 1.) When, 2.) What, and 3.) how much you eat.

1. When
It is no secret that nutritionist are now avocating that we spread out our meals into 5-6 meals instead of 3 meals daily. If you haven't pick this up, u're probably a caveman.

Instead of taking three meals a day, we should spread out our calorie intake into 5 or 6 lighter meals. Our bodies can only use a limited number of calories every hour. If we eat too much in one meal, the excess calories ends up getting coverted to fats, which in turn, get stored as body fat.
If we spread out our calorie intake, the calories that we consume are used more efficiently

Another point is try to stop eating at least 3 hrs before bedtime. Reason is simple. Our bodies are likely to store the calories from supper as unwanted fat. So stop that supper. If you really have to, try to order just a low calorie drink instead.

2. What
Let me first introduce to you the 3 main nutrients and their major functions.
Protein - I've covered this in the previous edition. basically it builds and repairs tissues =)
Carbohydrates - They are our body's main source of energy
Fats - They transport fat soluble vitamins throughout the body, cushion internal organs and are a source of concentrated energy.

There is another level deeper than this.
There are many types of protein, carbohydrates and fats.
I want to bring your attention to carbohydrates.
What is important is that our main source of carbohydrates should be from complex carbohydrates.
Generally, complex carbohydrate are whole grain and other whole foods such as oatmeal, potatoe, pasta, brown rice, wholemeal bread, wholegrain cereals.
Complex carbohydrate sources provide many of the vitamins and minerals needed for energy production. Simple, refined carbs found in many processed, convenient foods tend to be devoid of these natural nutrients, therefore there is a greater risk that some of the energy will be converted into fat and stored.

Now on the issue of fats.
There are good fats and bad fats
Avoid ANY, and i mean ANY transfat. Transfat are known to cause heart diseases, diabetes, cancer, liver dysfunction and infertility.
Check the food label for transfat, and this is the main reason why 1 should avoid fast food.

We must balance our fat intake among the 3 kinds. Saturated, polyunsaturated, and monounsaturated. To do this in a simple way, we eat animal products to get our saturated fat, and add in healthy monounsaturated fats from vegetable sources like olive oil, and finally add in polyunsaturated fat from fish and flax seeds. Nuts are also great as they have a mixture of all the 3 types of fat.

Eat a balance of carbs, protein and fats (see ratio below) and lots of fruits and vegetable. drinks lots of water too.

3. How much?
1g of fats = 9 calories
1g of carbohydrate = 4 calories
1g of proein = 4 calories.
we should follow a ratio of carbs:protein:fat to a ratio of 50:30:20

What is the purpose of all this calorie count?
You quite simply have to create a caloric deficit while eating enough protein and essential fats. There's no way around this.
caloric deficit simply means the calories u consume is less than the calories you burn in the day.

WTF. How do i know how much calories i burn a day? and how do i know how much calories do i consume in a day?!
come on u engine/ accounting student. can calculate so much cannot even count calories -_-
just joking.

in case u are a calculator brain, you can roughly estimate ur calories burn by using the BMR (basal metobolic rate) formula.
For men
BMR=67+(13.728 x weight in kg)+(508 x height in metres)-(6.9 x age)
Women BMR=661+(9.636 x weight in kg)+(175.2 x height in metres)-(4.7 x age)
this is then multiplied by the avitivity multiplier e.g multiplier of 1.3 for light activity, and 1.8 for extreme activity.
then u get the calories burned on that day
As for food, the only way is to weigh them.

so far i haven't know of anyone who record down the calories of what they eat everyday.
instead of taking so much time to calculate this and that, time can be better spent adopting correct eating habits. (source: Dr John Berardi, adapted by coachjon)

1. Eat often
we have covered this in 'when'

2. Eat lean meat every meal
Yes that means 5-7 times a day. No it doesn't have to be a steak or a chicken but it does have to be complete protein. That means diary or animal products.

3. Eat fruits and vegetable every meal

4. Only eat starchy (simple carbs) food after exercise

5. Eat healthy fat everyday

6. Drink 0 calories
This means, no more softdrink and BEER. They make u fat REAL quick.
I would suggest drinking green tea, and lots of water everyday.

7.Eat natural food
for a more detailed explaination on the 7 habits, click here

___________________

Now u have the power - the power of knowledge and choice.

But Power is nothing without control.

Only you can control what you put in your mouth

That's all folks =)

Please excuse the poor quality of the photos.

Motto of the day: Mug Hard, fast and furious (declared by our chairman)
The members who turn up today:

We have left a spot specially for you too!
Don't think that this study group is all about fun. We take studying very seriously!

check out my 2 new blogs



http://www.ironwilled.blogspot.com



http://www.2swanskiss.blogspot.com