Famous BMI

In Malaysia, everyone in exposed to the big word in Fat Loss world. Its BMI! BMI is the magic formula to find out whether one is underweight, overweight or normal
It goes like this

(weight x weight) (in kilos) / height X height (in metres)
BMI over 27.3 for females and BMI over 27.8 for male is considered overweight.

GUESS WAT???
According the BFFM Tom Venuto & a whole lot of fitness expert:
(and i dun mean the fitness trainer we see in fitness first ya...nor the guy behind the GMC counter)

It's a useless indicator. Someone could have a "healthy" BMI of 19 to 20 and yet have a dangerously high level of body fat (a skinny fat person)

For Example a 105 pound woman with a 33% body fat. eew...
Compare her to a 200 pound man of 5" 8' with an atheletic body with six pack. He wud rate grossly overweight.

The thing is both lean mass (ur meat) , fat all have weight. There are plenty of skinny fat people out there. Are u one of them? Wanna know more?

WELL DONE DORA

I've been putting this off for a while. My big sister, Dora participated in MALAKOFF Malaysian Duathlon Series 2 Putrajaya—30 July 2006. She came in no 9. And it's quite a long race. Run 5km, bike 25km then run 3 km.

This is the results:-



It's a crazy time she clocked in there. Congratulations, Jici.

Wat happen to the company run?

the weekly company run had faded away.....
well then i had the motivate myself.

ps interested in my workout regime? Follow this link to get the best result ever. Turbulence Training by Craig Ballentine.

Workout journal

Week ONE
Workout 1 (Tuesday)

I'm restarting the workout at Beginners level. Was sick like a wet towel the whole last week. So, would want to shock my body, ya. Was doing introductionary level previously. I'm doing workouts according to Turbulence Training. Its a keeper.

Warm up
Prisoner squat 10x10
Kneeling Pushup 10x10
Split Squat 10x10

Workout A
DB Squat 10x10
Kneeling Pushup 10x8
DB Row 10x10
Stability ball curl 12x12
Ab Curl Up 6x6
Side Plank 2x4 reps per sides

Pushups was never easy for me. Started sweating my guts out within 10 mins..
For intervals i did a 6 laps in the pool. To be more clearer was sort of shaking on the way to the pool.
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Workout 2 (Thursday)

On wednesday, my body screaming murder even when i walked so i rested. (Needed one day rest in between TT workout anyway)

This morning, I did 20 mins of cardio around my condo perimeter. Couldn't believe how backwarded my fitness is, compared to 1month before. Previously, I could run 4.5 in less than 30 mins. This morning, I did less than 2km in 20mins. I'll be doing TT workout B, this evening.

Workout B
DB Chest Press 10x10 - i used a couple of 2litres water bottles wrist hurt abit
(shud get heavier Dbs)
DB Step-up 10x10 - i used a chair ....the criking sound it made..not good to reuse it again
(need to get a flat bench)
Elevated [Kneel] Pushup 12x12 - i used the edge of my mattress killed my wrist but I DID IT PERFECTLY
(need to get some yoga cubes/ bricks) CANT BELIEVE IT BUT PUSHUPS :D
1-Leg Hip Extension 10x10 - crazy leg cramp here
Plank 4x4 reps per leg
Bird Dog 6x6 reps

For my intervals, i did YSquats 20x20, Jumping Jacks 60, diagonal lunges 12x12...
great workout this time.
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Workout 3 (Monday)

The YSquats and diagonal lunges overdid it for me. My leg muscles was so sore, i was walking like the Kang Kang king.(duck like) So, i had no choice to sit Friday and Saturday and Sunday out.
Today,the soreness is bearable. So, i'll do workout A again. I wont expect much performance after a spring cleaning my home.
I didn't get much sleep last night just about 4hours. So, performance was low.

Did my warmup. I started at 10.30pm....busy busy.
Workout A
DB Squat 10x10
Kneeling Pushup (9+1)x8 struggling this time
DB Row 10x10
Stability ball curl 12x12
Ab Curl Up 6x6 + another extra 6x6
Side Plank 2x4 reps per sides
Intervals
YSquat 20
Jumping Jacks 50x
Siff lunges 10 per leg
I need to catch up this week. Last week suppose to have 3days of TT.
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Workout 4 (Thursday)
Workout B
Had a hard time today. Had a TMG attack in the evening but recovered around 11.30pm so i did workout B around then till after 12midnight.

Intervals
YSquat 20
Jumping Jacks 30x
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Workout 5,6,7 as per TT manual...
i didn't have any time to track it here but wrote it directly on my TT manual...
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Fitness in Malaysia

Ok i've been observing somethings in MALAYSIA as i know it.
VERY LITTLE and i repeat VERY LITTLE Malaysians put any importance in their own fitness AND nutrition. Everyone around me either eat the junk from the Double Arches and down it with a BIG GULP or nasi lemak and nasi kandar. I'm saying its ok to eat these type of food if 90% of your meals are following the correct nutrition with enuf macronutriens.

In Malaysia, our vegetable intake is really disturbing. When, dining out, the amount of vegetable one gets, is comparable to the size of Malaysia on Asia. Yeap....
our vegetable serves as garnish in this land of Bolehlah.

I've been watching what i eat after i purchased a book written by TOM Venuto last year around May 2005. It really is an awakening to my fitness awareness. However,very little ppl in Malaysia can accept my eating habits. Name one. Dora, my sister who eats like an Italian. Even my other sisters cringe to make sure I get the point that my eating is inconceivable. My own boyfriend tease me of eating like a cow. Sigh.

To the point, I'm sure everyone has received their share of misinformation....but we do get our share of information of making sure more vegetables and fruits are integrated into our diet. I've heard excuses like eating fruits are dangerous to health becos of their high sugar levels. Bah...rubbish. Fruits and vegetable are our heritage. Our bodies are meant to eat this type of fibrous carbs. I never heard anyone complain of the sugar levels of a Big Mac.

I'm writing this as a declaration of defiance to the norm.

I'll be updating workout journals and organising the regime and routines i'm following soon.

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