New year resolution 1

I will be adopting a “mini-fast exercise” protocol for fat loss as been published in peer-reviewed journal. The fat loss is on average 0.5kg per week with no loss of muscle!! It fact, it gains some muscle!!.The general feature is that during every 24 h, there is a 12–14 h fast within which is nested a session of prolonged, moderate-intensity aerobic exercise. Meals are not calorically restricted, but foods that are low in both fat and glycemic index are recommended. If participants choose to exercise in the morning, they skip breakfast and do not eat until noon. If they choose to exercise at noon, they skip lunch. If they choose to exercise in the evening, they eat an early light dinner, and then wait at least two hours to exercise (so that fasting insulin levels are restored); no food is consumed between the exercise and bedtime.

Here is the clinical study result. It is amazing!! I wonder the result will be valid for people who have lower fat to start with.

So I will be having no dinner and not even protein powder and fruit juice. I would need a low GI (less than 51) and high fiber breakfast. What it would be?

No watermelon, no white rice (GI=90!!) and anything that are made from white flour. Also I dug out some of the GI of Malaysian food. In fact Milo has a low GI and can be continuous to be consumed.

High intensity interval training.

First week of training:

5min warming up

30s run with all my power, 2min 30s normal pace for 8 cycles

5,8,11,14,17,20,23,26min

I tried it today. I could only do 5 cycles. It is extremely intense. I think I need to build up slowly. Would use high intensity interval training when I am not doing the “mini-fast”. Will couple it when I am doing weight lifting.

My 12 weeks program

During the “mini-fast”, I run at moderate intensity of any aerobic exercise for 45min with crunches of 300 times and trunk twisting exercises for 30min. 4 times per week

During the weight lifting, I will weight-lift with of selected target muscles group for 1hour and high intensity interval training for 30min. 3 times per week.

My aura

I have an aura taken by an ‘aura camera’ in Midvalley. This is the reading. Well, there are true in certain extent.

The left side (future)

RED

The colour on the left side is normally the vibration coming into your being. The closer it is to you, the sooner it will be felt. A few moments, hours, or as long as a few months.

Stop lights, warning lights, pushing the limits-these things may have something in common with your future. Life in the fast lane. A time to experience life to it’s fullest. Stimulating activity, pick up circulation, get going. Your future is full of energy. Doing things, accomplishment, a time to start projects or finish them. Fun is ahead of you.

Center (experience)

RED

The colour seen over your head is what you experience for yourself now. It’s the colour that would best describe you. If the colour is high, it could mean aspirations, or what you wish to be.

“Force of will, passion” would best describe you. Red is the urge to achieve results, to be successful. It is to hungrily desire all those things which offer intensity of living and fullness of experience. Desire, excitability, domination and passion are the qualities most important to you.

Right side (expression)

ORANGE

The colour on the right side is traditionally the energy being expressed. The vibrational frequency most likely seen or felt by others around you. Many times, your friends will think this the energy that you are made of. However, it is what you are putting out to the world

Creative endeavor, you are putting out and creating, Orange is a mixture of red (passion, force of will) and yellow (cheerfulness). The world should see you as up, happy, willing to work. You like to get out and have fun.