for the exercise junkies.. ever wonder how much calories you have burnt today??

OK 1st thing 1st..

Calorie Table
Exercise	Approximate Calories Burned
Walking (brisk)	100 calories burned per mile
Jogging	120 calories burned per mile
Swimming	100 calories burned in 20 minutes
Bicycling (easy pace)	100 calories burned in 20 minutes
Aerobic exercise to music	100 calories burned in 20 minutes
Gardening (vigorous)	100 calories burned in 30 minutes

We usually burn 85-125 calories per mile. (depend on age and weight) A km is .62140 of that so probably around 53 to 77 for a km.

Walking at a moderate pace will burn about 100 per mile, running at a very fast pace will max at at about 125. Jogging burns only 5 to 10 more per mile than walking..

for the shopaholic like me, if you are 68kg, you'll burn 68calories in an hour of walking... only 68 but at least it is something isn't it!

the conclusion is.. if you are too lazy, just walk will do.. aim for 10'000 steps a day.. i did 5600 steps in 4km.. not reaching bulls eyes, but at least i did something... below is the link for calories burning calculator..

http://calculators.hpathy.com/calories-burned.asp

Well Honey,

I'm the type that admires myself so much.. in fact too much that i love looking into the mirrors or anything that reflects my reflection.. :) any chance i have..

but one day i woke up, i stand in front of my long mirror and i hate what i saw.. "oh crap!!.. i am a fat bump!!!" i tried on my favourite jeans.. oh no!! then my kebaya.. damn!!! i should stop eating craps!! so i stop eating craps.. but after a while i got bored.. i felt hungry.. i felt like fainting.. no doubt, the best way to look good and feel healthy is to exercise and eat right.. ooh.. you could do the exercise with the prefix "s" if you have a partner but i don't think it would do much good.. :)

i use to be a very active person, i used to cycle for Penang when i was 12, till i was 15.., (no doubt, dad was a national cyclist, he represented Malaysia in 1977 in KL and 1979 in Jakarta Sea Games, ended up being the Chief of judge in most of the national cycling event and of jury of appeal in Kuala Lumpur Commonwealth Games; i guess it just runs in the family); enough of my dad achievement.. oh dad.. I'm so proud of you!!

i use to run along Gurney Drive waterfront everyday when my dad was serving at a fire station nearby (where i bumped into my 1st serious boyfriend.. he was reading a book by the promenade.. hopeless romantic but totally the opposites!! flashback! couldn't help it sorry!!!) , and ran in the stadium everyday when i was staying near a stadium.. i went swimming a few laps every weekend.. never failed, i played volley ball, i played tennis, i played softball.. some golfing but i stop because i hate it.. it left me with bruises on my palms..

BUT it was now history.. after i have change my status from single to married.. and for about 6 years.. i lived a very doom and unhealthy life, i haven't sweat "in a healthy" way.. and when my body was out off proportion, something really..really bad happened to me.. REALLY BAD, it turns my world around... and it really gave me a huge pang in the head, i have no choice .. that i have to start moving my ass or i loose something that really matters to me.. i was desperate..

it was hard to start.. yes it was.. after leaving it for so many years.. SO HARD!!! i started off with dieting, eating only salad.. it doesn't works at all.. i am naturally a big eater, salad will kill me. just leave it to the herbivore OK.. i just couldn't!! i started to smear the hot slimming cream/gel all over, it did not work as well.. all craps.. started taking diet pills/drinks/whatever.. the biggest scam there is.. and of course torcher myself in the tight and unbearable corset that almost cut off your oxygen intake; i even bought a tummy massage machine from OGAWA that cost me almost rm400, and it is laying under the bed, hardly being touched, and some ridiculous other mechanical "paste and leave it device and it will work out ur tummy.. sort of stuff" so much of wastage.. finally i bought a twister, well it started out OK.. but i was still not happy enough to start seriously..

one thing that everybody should have in their household is a stepper.. a mini stepper.. this mini machine turns my life around.. just 10 minutes.. and you'll burn 200 calories.. that is half a plate of rice.. and a resistant band.. MUST have!! I'm not trying to market this thing to you, i got nothing.. if you buy this, except for another healthy friend, i guess.. isn't that what matters?

mini stepper, the one i have at home

mini stepper with resistant band

resistant band

This is how u use the resistant band if you wonder..

At 1st i exercise for the sake of loosing weight, ironically, i didn't lose any.. i read and they say its normal.. my muscle is building up so its the muscle mass I'm having, not the fat, many says my body is tighter and firmer, i was more than happy.. it was the real motivation to keep on moving.. well fellas, do not fret if you don't loose weight in the 1st few weeks of serious work out..

apart from just exercising, i read.. google things.. related to exercising..

After a while, i get a little smarter, i started to set objectives.. which part of my body would i concentrate the most.. in my case.. my bat wing arms.. and of course over sized hip - but this one defines the curvy me though :)

for people who have bat wing arms like me this link would come in handy..

http://www.ehow.com/how_5248446_lose-flabby-arms.html

http://www.healthfitnessdoctor.com/femalehealth/bodyissues/batwings.html

http://www.lose-weight-forever.com/articles/bye_bye_bat_wings.htm

http://www.dietbites.com/Holiday-Dieting/diet-bat-wings.html

http://ezinearticles.com/?Arm-Exercises-For-Women---Get-Rid-Of-Batwings&id=1060288

http://www.livestrong.com/article/130749-exercises-flabby-arms-bat/

from stepping on the stepper 300 steps a day in the house, i started walking outdoor, then i started jogging, and now, i could run.. and cycle.. hard to believe.. but i did just that.. every day.. or every other day if I'm not too caught up with other commitments..

one more last tip.. very important.. if you want to lose ur bulging tummy, you have to inhale and tuck in ur tummy and hold ur breath, as much as u could.. it works for me, in a year, i don't have that bulging tummy anymore.. (people use to say i was pregnant!!! that bad huh!!!) the best thing is,
NO SIT UP involves.. NO SWEAT.. but do this everyday religiously, as much as u could, like u did with your Kegel exercise.. anytime, anywhere.. and trust yourself... bye bye tummy..

ooh.. REMINDER though, this is for the bulging tummy, not the "flabby after delivering a 3.6kg baby type of tummy you could fold it into two" you ladies sure know what i am talking about here aren't u?; Sadly, no cure for that as for now, except for cosmetic surgery.. ermmm.. still looking for alternative if there is any... i will definitely share with u people..cheers..