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Oh no, few days ago we are so excited about new year resolution and now 31 days gone, how much have you achieve so far? Or are you just like the previous years, only a goal setter and never a goal achiever?

February 2008, is a brand new start…  do something about it or regret!@@

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Recently have been helping my sweetheart to achieve her goal and therefore did some research on the net about calories. If you are going to slim down or get tone, and have set a target to achieve, these are some useful information that might help you in planning your workout in gym.

If you frequent gym and often hop on to the cardio machine, calories calculation cannot be unfamiliar to you. A normal running  on treadmills for 30 minutes will kick away about 200-400 calories, depending on your age and the intensivety of your workout.

So  the question is do you know how much calories you need to acheive to get rid of 1 kg of weight from your bulky body? How detail is your planning will describe how serious you want to achieve your goals and thus increase the success rate in achieving your goal.

So here is the figure

1 pound = 3500 calories.

1 pound = 2.5 kg.

1 kg = 8750 calories.

Calories burned during exercise is affected by body weight, intensity of workout, conditioning level and metabolism.

Wao the figure look rather scary right. Lets make it simple if we want to have a 0.5kg weight lost per session which is equal to 4375. On average, a person  will burn around 2500-3000 on normal daily activities. So you are left with about 1400 calories to kill in your gym session.

Lets see 45-50 minutes running on treadmill will easily burn 500 calories, provided you are doing it a reasonable speed with level or incline at least 1.5-2.

After the running,  do some weights which particularly help in shaping some body areas which never fail to store stubborn fats. Tip is do 3 additional reps per set with the same weight.

Also, if you are using weights, your body is becoming denser. The fat is shedding while the muscle is building, so looking at the scale can be deceiving.You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories

Metabolic Rate is the rate at which the body burns up calories.This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food.

The ‘thermogenic effect’ described as meal-induced heat production - the calories burned in the process of eating, digesting, absorbing and using food.

You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:
1) Build Muscle

Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better - whatever your weight.

2) Move Around

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact - and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

3)Aerobic Exercise

As well as the actual amount of calories burned during exercise - studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.

4) Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

Keep up the good work!

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No more sweet deals for S’poreans in Johor
Malaysia bans foreigners from buying items like sugar, chicken
Weekend TODAY • January 19, 2008
Nazry Bahrawi
nazry@mediacorp.com.sg

PRICES of groceries in Singapore have been going up between 10 and 20 per cent as shopkeepers take advantage of the approaching Chinese New Year festival but shoppers heading to Johor for cheaper deals will be disappointed.

Shops in Johor are now banned from selling controlled food items such as sugar, flour and chicken to Singaporeans and other foreigners, following a Malaysian Cabinet decision on Wednesday.

Those found guilty of taking controlled items out of Malaysia could face fines of up to RM100,000 ($43,860).

The ban was announced by Malaysia’s Domestic Trade and Consumer Affairs Minister Shafie Apdal on the sidelines of a community event in Perlis on Friday.

Earlier in the week, he had given hint of the change when he was quoted as saying that these subsidies - which help to keep prices down - were meant for the benefit of Malaysians, not Thais or Singaporeans.

There is no ban on the sale of petrol, even though it is also a controlled item. Most, if not all, Singaporean motorists fill up their tanks when they cross the Causeway as petrol there is roughly half of what it costs in Singapore.

But there is talk that a RM20 tariff may be imposed on foreign vehicles entering the country.

A kilogramme of fine sugar costs about RM1.55 (about 68 cents) at a Malaysian supermarket while it costs between $1.15 and $1.25 at FairPrice supermarkets.

The ban could take effect as soon as next week after an inter-agency committee chaired by Mr Shafie finalises ways to enforce the restriction, an official from the Domestic Trade and Consumer Affairs told Today.

The inter-agency committee is made up of officials from the ministry, marine police, customs officials and other related government agencies, said Haji Iskandar Halim Sulaiman, the ministry’s deputy director of the Enforcement Division.

“There is some time before we can enforce the ban fully, but I would advise Singaporeans not to buy flour, sugar and other controlled items from now on,” he said.

But Mr Iskandar admitted that it would be difficult for shops to ask customers to produce identity cards or passports at payment counters.

He told Today: “Enforcement will be more focused at immigration checkpoints.”

Another ministry official believed that the ban would not affect Singaporeans drastically as they are not allowed to buy controlled items in bulk.

Singaporeans, he felt, will not be too perturbed by the ban as the items involved are low in cost.

The ban follows one on palm oil-based cooking oil which was imposed two weeks ago following a scarcity of the item in Malaysia, which shells out annual subsidies on the cooking oil up to the tune of RM635 million.

The nation has suffered scarcities in recent times - of flour last year and sugar two years ago.

Some Singaporeans who frequent supermarkets across the Causeway told Today they were not too troubled by news of the ban.

Said 33-year-old Asrina Manhuri, who frequents Johor up to three times a month: “I can still get these products in Singapore. We go there mainly to pump petrol.”

But 26-year-old Khairul Sufandy said he would have less reason to visit Johor if a ban was imposed on the sale of petrol.

A 62-year-old Singaporean contractor, who visits Johor once a month to buy $80 worth of groceries, sighed as he said: “Even Sheng Siong supermarket cannot match the prices of groceries in Johor.”

Another Singaporean, 48-year-old Marcus Woo, who heads to Johor about three times a month, said he might forgo such trips once the ban comes into effect.

“I might as well go to Batam to buy groceries - and spend a few hours of relaxing there,” he said.

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Thank You For Being My Friend
Thank YouThank you for believing in me when I found it difficult to believe in myself…for saying what I’ve needed to hear sometimes, instead of what I’ve wanted to hear….

for siding with me….

and for giving me another side to consider.
Thank you for opening yourself up to me….

for trusting me with your thoughts and disappointments and dreams….

for knowing you can depend on me and for asking my help when you’ve needed it.
Thank you for putting so much thought and care and imagination into our friendship…

for sharing so many nice times and making so many special memories with me.
Thank you for always being honest with me…

being kind to me…

being there for me.
Thank you for being a friend to me in so many meaningful ways.

I LOVE YOU

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Yes, I am back again. Recently I am busy with my personal project, MoneyFromBlog MFB Coaching Club. Finally it is done and I can concentrate on my second goals of the year.

I still have yet to announce my resoultion for year 2008 in my blog. Been busy, yes that is excuses, posting in blog is just a matter of few minutes. Just realise something recently, once of the hidden reason I have blog posting reluctance is because I am sub-conisouly very concern with my bad English. Sometime when you quiet down alone, you can hear your inner voice and this is how I realise it. To overcome this, just adopt the hack care attitude.

 Yes, sorry I know I drifted off a bit. I have 2 main goals in my career ONLY. Yes, why I am stressing ONLY because for the past few years, I have too many goals and it make be to busy and occupied to complete all, and most importantly, I still don’t have the capability to mutli-task yet. So this year, I just want to FOCUS! Stop telling me any good oppountities, I know they are great but I just want to leave them alone first. So don’t flame me if I reject your invitation.

1) Build my internet business and create the foundation of my Internet Marketing Consultancy Company. Gross income of $250,000 by 30 Dec

2) Run for MDRT for year 2008 which is $100,000 gross income by 20 Dec 2008. Recuit at least 8 new candidates for our team.

Yes, these are the 2 simple but explosive goals for year 2008. Are you with me? Haha….

Jonury will not be lonely, and achieve will not be difficults, just need to believe in it and plan for it. Finally take action.

Fomula to achieving my goals must be as simple too. Plan and take action! So this will be motto of the year. Plan and plan and plan.

Yes, I plan to sleep at 2.30am sharp, I am 1 minute to my deadline. So guys, good luck in your 2008 ok, we will achieve our resolution together.

Cheers,

Jack Lan

To predict the future — create it.

- Donald J. Benedetti
Chesterfield, New Jersey, USA

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