Night Run at Lake Gardens

What do most of us do on a Saturday night? Well here are some of the usual favourites of most Malaysians:

• Go for dinner
• Catch a movie
• Watch a DVD at home
• Go teh tarik with friends
• Grab some drinks at your favourite pub.

Well i have done all of the above and this Saturday all i had was plans for dinner and nothing else after that. So i was intrigued when a friend of mine asked if i wanted to go jogging with him at Lake Gardens at 10pm. Now as you know i am not a huge fan of running and do it just to burn some extra calories and of course maintain a good cardiovascular endurance. So after some thought (and with persuasion from wifey who is a bigger fan of running than me) i decided why the heck not. So i told my friend and he was excited that i would be joining him.



The reason we chose 10pm is because we were waiting for another friend who also wanted to join and could only join us after his Terawih prayers. So i said sure... i got nothing else planned for the rest of the night.



So i went for dinner at about 8pm in Old Town and decided since i was going to go jogging, i decided to keep my dinner light and save it for after when i am done jogging. I don't fancy eating heavy and then doing something physical after that. But i did treat myself to some pre-jogging calries... ie. ice cream at old town about 10 minutes before we left.



Anyway we arrived at Lake Gardens and waited for our friend who would join us after his Terawih prayers. Once he came, we did some quick warm ups and stretching and we were off. Just for the record, i usually only jog for about 3 to 4 km when i do my routine runs, and these guys were planning on 15km. Yikes. I did not do the full 15km unfortunately, but i did complete 6km. The furthest i have done so far and it felt good. So yeah... new milestone in running for me.



Anyway the route we chose was pretty good and had its fair share of uphills and downhills. It was pretty quiet and it was kinda nice to run at night.... yet another thing i have never done before. The temperature was far cooler than my usual evening jogs, so i believe that made a difference in how much i could run. Also, the company. Usually when i jog around my housing area, its either me by myself or just me and my wife. But this time, there were 4 of us and we were just chit chatting non stop, so that made a huge difference.



So after 2 rounds, one of my friends said his leg was hurting and wanted to stop. So i decided i would stop to as i don't want to over push my limits. I was feeling fine, but i thought this is my first run in the past 3 weeks (yes, i have been skipping my jogging sessions lately), so lets not push it. My wife and one more friend continued running for one more lap. So they completed 9km while me and another friend completed 6km.



My friend also introduced me to this Android App called Run Keeper, which tracks your timing and distance via GPS and gives you a full report after that. So you can see the full course you ran. I have downloaded it to my phone, and can't wait to try it out. Will update you on this once i try it out.



After the run, we had to go to a mamak and have teh tarik... after all, we had earned it right. While running, i told myself i would have one Maggi Goreng, but alas, i was destined not to eat that as they were all out. So i just shared a Mee Goreng with a friend.



All in all, it was a fun night and it was very different. I liked it. Not sure if i wanna do this every single weekend, but it sure is a fun thing to do with friends. Sorry, no pictures to share, but i will definitely take my camera for the next one. When? i am not sure yet. So what do you think of night runs? Any of you done anything crazy like this before? As usual, look forward to hearing your comments.

Fitness Tips for Ramadhan: Working Out Part 2

Wow... time really flies. We have come to our final edition of fitness tips for the Month of Ramadhan. Last week we discussed which would be the best times to workout. This week, we will cover some general tips on working out during the month of Ramadhan. So hopefully these tips will help you to stay as active as possible during the month of Ramadhan.



Tip 1: Go Slow and expect a drop in performance

Because you are fasting, you may find it difficult to push yourself as you normally would during normal days. Hence i highly recommend that you consider turning your workout routine down one notch.



However, if you can still muster the same amount of effort during this fasting month, then by all means go ahead. This advice will be more helpful for people who may get demotivated when they see a drop in performance. Don't worry. Remember that you are fasting, and hence its OK to drop things down a notch for this month. You can then build yourself up again after that. So don't worry about it.



Tip 2: Fuel up after your workout

Regardless of whether your goal is gaining muscle or losing weight, it is very important that you fuel up after your workout. Hence, refer back to last weeks post and find a routine that works best for you. Preferably one that allows you to fuel up immediately after your workout. If you can't fuel up, your body will remain in a catabolic state and you will end up losing more muscle.



Tip 3: Hydration helps with performance

Its no doubt that staying hydrated during your workout makes a huge difference in your performance. Hence, once again, choose a time that will allow you to consume water so you can stay hydrated and get more from your workout. If you really can't fit it in, then try to workout just before Buka Puasa and make sure you fuel up on fluids as soon as you can after that



Tip 4: Gaining Muscle Mass

During the month of Ramadhan, its almost impossible for you to gain muscle mass. I tell many of my clients that if you can maintain what you have through out this month, its already more than good. So understand this and don't get demotivated. Just do your best to maintain what you have for this month and then you can go crazy after Raya. You may also notice a loss is strength, so you want to can consider reducing the weights and going for more reps during this month. Again, it may not be great for building muscle, but it will do great in helping you maintain as much as possible.



Tip 5: Weight Loss

The month of Ramadhan provides you with an excellent opportunity to lose a lot more weight than other months. Why? Because your caloric intake is less than usual. So use that to your advantage. If you follow my tips for Sahur & buka Puasa, i guarantee that you will lose weight especially once you throw is some exercise into the whole mix. So use it to your advantage.



Tip 6: Recovery may be slower

Because your body is deprived of nutrients, it may take longer for your body to recover than it would normally. So bear this in mind if you feel like your muscles are taking longer to recover, and hence you may not be able to train a specific body part as often or do the same exercise as often. So you may need to

a) space things out a little to allow more recovery time

b) move things around so you can add in some additional healing time

c) go slower so your muscles aren't taxed as much and hence you are able to hit it more often.



The important rule is listen to your body. Don't ignore the warning signs.



So there you have it. Some general rules / tips when it comes to working out during the month of Ramadhan. Always remember, that since you are fasting, your body will go through some physical changes as well, but if you know what to expect, you can work around it. At the end of the day, you can still work out during this month, but you must make some tweaks to your workout to ensure you get the most of it. As usual, look forward to hearing your comments.

Fitness Tips for Ramadhan: Working Out - Part 1

Working out during the month of Ramadhan is always a hot topic. I get many questions on this topic and the most frequent one is, when is the best time to workout. But before i go into that, another frequently asked question is, whether or not you should workout during the month of Ramadhan. My answer is, YES. It will be more challending to workout during the fasting month, but that does not mean you should give your body a month break. When it comes to working out during the fasting month, do bare in mind that the timing of when you are going to workout is going to be extremely important.

So below, i would like to share what some of my Muslim Fitness buddies do, and let you decide which is best for you, as well as sharing my opinion on each.

Working out before Sahur
One of my fitness buddies, likes to go for a run early in the morning, comes home, showers, has his Sahur and then begins his fast. This is an excellent idea but there are some challenges to this.
1) You have to wake up extremely early. He gets up at 4am. So this also means going to bead earlier or you will be zzzz for the rest of the day.
2) If you are lifting weights, i don't think any gym will be open at that time. But it is a great chance to do cardio, if that is your fitness goal.
3) I would not recommend this for muscle gaining workouts as after your post workout meal (which will be high is protein and calories), you will feel hungry again real soon within the next 3 to 4 hours. Depending on how heavy you are lifting, your body will need that much nutrition to help it fix itself. So if you can't supply it what it needs at that time, choose a better time.
4) This timing is fine if your goal is weight loss. This way you kick start your day in the right way, fuel up on some good food and then let your fasting do the rest.

Working out during Lunch Hour
I had another friend who would use his lunch hour to go workout and come back. His logic, since you can't eat anything, might as well put that lunch hour to productive use. My biggest concern with training at this hour is dehydration. And remember, you can't refuel your water till much much later. He told me its all in the mind, i don't know. I can guzzle down quite a bit of water when i workout. My other concern is nutrition after the workout. He was doing weights and i told him that the workout gets wasted if you can't fuel your body immediately after that. After a heavy lifting session, your body is highly catabolic and it needs loads of nutrition to shift it into an anabolic phase. Without food, your body will continue to be in a catabolic phase. But he said it makes no difference as all he was doing was maintenance workouts. I would not recommend this to anyone due to the 2 points i made above. But if you have tried this or will try it, do share your feedback with us. How it feels, how difficult it was and of course the results. Again, i would personally not recommend this to anyone.


Just before Buka Puasa
Here is one of my favourite times to workout. Just about an hour before you buka puasa. This way, you can give everything you got and guess what, you will get to load on up loads of food right after that. Also, doing your workout just before buka puasa also allows you really indulge in your buka puasa meal and not worry about gaining weight. Only concern i have is, that you will be very weak and tired by this time, so you will see significant drop in performance. But like i said, this would be my 2nd favourite choice to workout during the month of Ramadhan for the fact that you can fuel up almost immediately after that and that it helps to ward off fat storing when you do indulge.

Small Buka Puasa > Workout > Big feast
If you ask me, this is the best technique or time to workout. Many body builders i know practice this and they swear by it. When it comes time to buka puasa, they break fast with lots of water and have a small high protein meal. Eg. Tuna & Egg sandwich on wholemeal bread. Then after about 30 minutes, they hit the weight room and train like normal (or as normal as possible). Once they are done, then they go out for their big feast or the "real" buka puasa deal. This technique is the best becuase:
1) it allows you a chance to fuel your body before you workout, hence giving you a chance to perform at almost your normal level
2) You can drink water during your workout
3) You can push yourself as much as you want, because you can have a big feast after that.

This would be the best time to workout, regardless of whether your goal is weight loss or muscle gain. So open small, lots of fluids and some protein and carbs. Then workout as normal and then feed yourself accordingly after that. This is one of the preferred techniques for body builders as it allows them to train at almost the same intensity as they would during non fasting days. Also, it allows you to really fuel up after your workout.

So which timing / technique are you going to use during this fasting month. It will indeed be more challenging to workout during the month of Ramadhan, but as the saying goes, "if there is a will, there is a way." Does anyone have any other tips of working out during Ramadhan? Would love to hear about them. As usual, look forward to hearing your comments.

PS: Next week, i will share some useful tips on working out during the month of Ramadhan, and hopefully that will further help you with your working out. So look out for it.

Fitness Tips for Ramadhan: Sahur

So continuing on with our tips for staying fit and healthy during the month of Ramadhan, last week we shared some tips on how to buka puasa healthily. As promised, this week, we will cover what kinds of healthy foods should be taken for Sahur. Sahur refers to the meal consumed my Muslims early in the morning before they begin their fast for the day during the month of Ramadhan. As this is technically your last meal before you begin your long fast, its extremely important to note what kinds of food will be good for you and what kinds of food you should avoid. So below are some kinds of food you should be loading up on as well as why we recommend that you do that.

Pick meals that are high in protein
Protein is far more complex than carbohydrates, and because of this, it takes longer to break down. Longer to breakdown also means, it keeps you feeling full for longer. Quite a good thing, especially since you won't be consuming anything for the next 12 to 14 hours. Also, because we are worried about the catabolic effects during the fasting month, loading up on lots of protein before and when we break fast, helps to reduce the effects on our body. So for these reasons, it is highly recommended that you load on high protein foods.

Fruits & vegetables
Fresh Fruits and raw vegetables are great foods to load on as well. Because fruits and vegetables have a high fiber content, it will help to keep you full longer as well. Remember, anytime you have food that helps you stay full for longer, its a good thing for the fasting month. I highly recommend eating raw vegetables and fresh fruits as opposed to cooked vegetables, for the sole reason that raw vegetables have more nutrients compared to cooked vegetables. Steaming vegetables are fine, but when you cook it and make it into a curry, almost all the nutrients are lost. Most of the nutrients in vegetables are very delicate and highly sensitive to heat. Because of this, over cooking it will destroy all these nutrients and just leave you with mass of fiber.

Carbohydrates
I would generally recommend to keep carbohydrates low, because they fill you up quickly but then you get hungry really fast as well. The problem is, when you get full quickly, you have less space for other useful food items which are high in protein. You become hungry really fast, because all simple carbohydrates turn into sugar almost immediately once it enters the system. Once it turns into sugar, it is either used or stored away as fat. Once that is done, your body starts sending out signals of hunger to tell you that it wants more food. The last thing you want is to feel hungry and not be able to eat. So try to cut out carbohydrates id you can. If you must, consume it, but keep the portions small.

Coffee: Yes or No
This seems to be the never ending debate on whether coffee is good for you or not. Some say no, others say yes. But i am not going to go into that. There is the other argument that it dehydrates you and thus it should be avoided. The argument is that coffee acts as a diuretic, thus making you want to answer natures call more frequently. Well drinking lots of water can give you the same thing, ie make you feel like you have to go. The fact is, mild amounts of coffee won't affect you so i wouldn't worry about it. So YES, go ahead and drink that cup of coffee if you need to, but remember to keep it to a mild level or something that you are used to. If you up to it a dose that you are not familiar with, then it could result is some additional dehydration. But ideally, i would opt for water instead of coffee, but if you must have that coffee in the morning, don't feel bad about it. Its OK, just as long as it comes in small amounts.

So ideally, your Sahur meal should be high in protein and vegetables and low in carbohydrates. This will help to keep you feeling full for a longer period of time plus it will help to reduce the catabolic effects of fasting on our body and muscle. Remember, you won't be able to ward off a catabolic response 100% during the fasting month, but where possible you would like to minimize it, and these tips will help you to do just that.

There you have it. Some simple tips to help you plan your meals for Sahur. Before i end, i would like to take this opportunity to wish all my Muslim friends and readers "Selamat Berpuasa". As usual, look forward to hearing your comments.

PS: Next weeks post will be on exercising and how and when to exercise during the fasting month. So look out for it.

Fitness Tips for Ramadhan: Buka Puasa

The month of Ramadhan is just around the corner, and already i am getting tons of emails and requests about how to stay healthy during this fasting month. So i thought this would be a good time to post up some tips on staying fit and healthy during the fasting month. I will cover several topics over the next few weeks which will zoom in and give you a better understanding on how to stay healthy during the fasting month. Since this topic is a big topic, i have decided to break it down to several topics so that i can give lots of detail for each topic.

During the fasting month, Muslims have to abstain from food and drink from dawn till dusk, which is usually 12 to 14 hours. Because of this, you will need to make some tweaks / changes to your workout routine and nutrition plan so that you are in line with the fasting month, while maintaining your fitness level.

For this weeks post, i am going to cover some tips on how to "buka puasa" healthily. Many people i know end up gaining weight during the fasting month, and i can safely say that 90% of it is due to bad habits during the fasting month. So here are some useful tips to remember when breaking fast the healthy way.

Eat slowly

So you are 5 minutes away from breaking fast, and you have already loaded up your plate with huge amounts of food and you are sitting there just looking at it. The second you hear the Azan Maghrib on the radio or TV, you dig in and start going through your food faster than the speed on light. Then when you are done, you loosen your belt and say "oh boy, i ate too much". Sound familiar? I know that when it comes time to break your fast, your hunger reaches an unimaginable stage and the temptation to over eat is at its peak. So its understandable that you would like to chow down food like a lion. But many people i know end up eating way too much food when they break fast. Sometimes you eat more than you would have during your normal daily intake. Meaning if you usually eat 2500 calories a day split into 3 meals, some people can end up eating 3000 calories just for their buka puasa feast. The reason for this overeating is because you are eating fast. Slow down and enjoy your food. It takes time for your brain to register that your stomach is full and tell you to stop eating. When you eat too fast, you surpass this signal and end up eating more than you need. So avoid the temptation to eat too much by slowing down your pace of eating. Yes, you are hungry, but remember that eating slow will not harm you. So slow down.

Avoid breaking fast with too much simple carb0hydrates.
When it comes time to break fast, i notice that most people end up eating way too much carbohydrates. Now unless you are going to instantly use up all that energy, i would advice against loading up on carbohydrates. The reason being, when it comes time to break fast, the sugar level in your blood will be extremely low. Any carbohydrate you take will instantly be turned to sugar. If there is no use for this sudden surge of sugar / energy, your body will instantly store it away as fat. Remember your body just came out of a highly catabolic state and thus it thinks your body is going through a femine. Now, you are going to want to take some amount of carbohydrates , but i would recommend against loading up on too much of it. Go for complex carbohydrates if you can, but as a general rule of thumb, i would keep it to a low amount.

Break fast with plain H2O instead of
Most people i know like to have a quick drink when they break as their throat is dry from fasting all day. One of the biggest mistakes you can make is, to break fast with a sweet and sugar filled drink like Sirap, Soda etc. As mentioned above, your body has just been in a highly catabolic state for so long and the last thing you need is a rush of humungous amounts of sugar into your blood. Its better to break fast with plain H2O and then later on you can enjoy your sweet drink. Not saying that sweet drinks should be totally banned during the fasting month. You can have them, but save them till much later, instead of when you just break fast.

Avoid those midnight snacks
During the fasting month, i notice that many people like to hit their favourite mamak joint or fastfood joint well after their Terawih prayers. Near my house, i notice many people hitting the A&W well after 10pm to get a snack like waffle and ice cream, root beer float etc. This is absolutely fine if you are going to bed at 2am or so. But if you are going to eat that and go off to bed straight away, i would advice against it. Remember, the same rules apply. Don't load up on huge amounts of food before bed.

So for this Puasa Month, do something different and try the tips above. I am sure it will make a huge impact helping you watch your waistline during the fasting month. I know many people who end up putting on weight during the fasting month, and i truly believe that you can avoid that by simply following the tips above. As usual, look forward to hearing your comments

PS: Next weeks post, we will cover tips on Sahur and what kinds of foods you should be eating. So look out for it.

Workout Essentials

Off late, I have been bombarded with emails and questions about work out programs and what works best etc. Although most of the emails and questions are quite unique in nature, I did notice one similar trend in almost all the questions. Almost everyone asked me why is it that we stop seeing positive results after a while. So for this week�s post, I thought I would tackle this issue by providing all of you with information on what is essential for a workout routine. Hopefully this will serve as a guide and will help you to correct your current routine and start seeing amazing results. So here are some tips on what your workout should have for it to be an effective one

Keep your workout to an hour

Sometimes in life, we feel that more is better. For example, having more money is of course better than having less money. Though generally that is true, but that is not the case when it comes to working out. Yes, more is better, but only up to a point. After that, your body�s ability to respond to the given exercise reduces dramatically. On top of that, doing too much can be counterproductive as your body starts becoming more catabolic. For me, I like to keep my workouts short but intense. Just because it�s a 1 hour workout, doesn�t mean it can�t be effective. Keep your workouts to about an hour or less if possible, but make it count

Progressive Improvement

When you first start working out, you would probably start at a pace which you are comfortable with. Now it�s OK to start slow, but it�s important to progress as you go along. If you started with bench pressing 30 pounds for 10 reps and 6 months later you are still doing the same thing, then that�s not going to work. When it comes to seeing continued improvement, you need to keep getting yourself out of your comfort zone. If you can run 20 minutes without breaking a sweat, then you need to up it till it becomes challenging again. Your body is constantly trying to adapt itself to whatever stress you throw at it. The problem is, once it adapts to the stress, you are going to stop seeing results. So push yourself when you are in the gym or when you workout. Stop doing light bicep curls and before you even feel anything you put down the weights and call it a set. That�s not going to work. Continuously challenge yourself and aim to reach higher levels.

Mixing it up

Now besides making it more difficult as your move along, it�s also important to mix up your routine from time to time. If you usually ride the exercise bike for 20 minutes, try switching it to running on the treadmill for 20 minutes or using the elliptical. If you always do bench press, try switching it dumbbell flies for a change. The point is, by changing the exercise, we are essentially using our muscles differently and that again helps to prevent our body from adapting and thus allowing us to continuously see results. Whether you are training to gain muscle mass or lose weight, mixing it up really works wonders. How often should you change it up? Ideally you should change it around every 3 or 4 months. Or you can change it whenever you hit a plateau in your workout. But don�t change it up for every workout as this will be counterproductive. So be creative and keep mixing it up from time to time.

Nutrition

No workout routine is complete without the proper nutrition added to it. If you are trying to gain muscle mass and don�t eat enough protein, you can lift as much as you want, but you will never see results. It�s just plain science. If you are trying to lose weight and you keep eating more and more, you are not going to see results. So tailor your nutrition plan based on your goals. AND YES, nutrition is very very important to the whole equation. Your results are only as effective as how good you feed yourself. So remember that. Working out is only one part of the equation, the bigger and more important portion is what you do after your workout when you walk out of the gym.

So there you have it, some simple tips that need to be considered whenever you plan your workout. If you want the results, you need to ensure that you follow the tips above. If you want to continue seeing results till you reach your goals, you must follow the 4 tips above. So go through your current workout routine and make the changes you need to ensure that it meets all the requirements above. If it does, then I guarantee you will see amazing results all the time. As usual, look forward to hearing your comments

The Gym With The Most Beautiful View

2 weeks ago, i took a trip to redang island and by far, redang has to be one of the best beaches i have ever visited. White powdery sand, and crisp clear water that looks like a swimming pool, it was really gorgeous. in fact this is the first beach hotel i have seen where everyone is in the sea and the swimming pool is empty. Why go to a man made pool when you have natural pool which is just as clear.

Me and wifey went there with Berjaya Air, so we flew from Subang and it was a direct flight to redang island itself. I liked this because it cut our traveling time to just an 1 hour and 15 minutes. As we arrived we were taken by a bus to Berjaya Resort (which has now changed name and changed management). After checking in, we were taken to our hillside rooms. I was a bit skeptical about the room because we got it on promotion but was i shocked when i walked in. It was a newly refurbished room and it was beautiful. Check out some of the pics below.



This hotel was undergoing a transformation at that time, so we were basically enjoying 5 star service at 4 star prices. The hotel management is being changed and the plan is to upgrade it to a 5 star world class resort. So it was nice to be pampered for the 4 days that we were there. We went for some deep water snorkeling but it wasn't as impressive as Tioman. Tioman had far better and more colourful corals to checkout. But beach wise, i would give Redang a thumbs up over Tioman anytime.

Activities - there are load of activities to do from snorkeling, to diving to island hoping. Best thing i liked, just outside the hotel is a small gerai makanan, so if you don't fancy spending RM 50 per person for a meal at the hotel restaurant, you have an option of eating at an affordable price outside. There are also kedai runcits just outside this hotel so you can easily stock up on your supplies if you need to. But bear in mind, it does cost a bit more than KL but that's because there is the logisitic factor of bringing these things into the island. I even found out that 1 year ago, you couldn't even find ice cream on the island. You can find ice cream now, but be warned, its more than twice the price in KL.

And yes, the gym. I noticed the gym while i was swimming in the sea. It was up on the hill and i was curious to what it was. Then i saw people moving in there and upon a closer inspection, i found out that they were exercising. Imagine running on the treadmill and having the view below?
I mean watching TV while running on a treadmill is ok... but this view? I went and personally checked it out and besides having gorgeous view, the gym was also very well equipped. For a resort gym and for the space available, i was impressed with the choice of equipments they made. Was hoping to talk to the Manager of the gym, but i never saw him. I saw him occasionally while i was swimming, but never got a chance to speak to him. But for me, this is definitely one of the gyms with best views i have ever seen. Kudos to who ever designed it.

All in all, thumbs up to Redang and i highly recommend it to anyone who is interested in an awesome beach holiday. Best i have been to thus far. Another beach destination to add to my belt of awesome beaches. As usual, look forward to hearing your comments.