In a recent story in Time magazine, a 2002 study found that Americans receiving between 6-and-a-half and 7-and-a-half hours of sleep live the longest, and that a higher death risk is associated with people receiving too little or too much sleep.

In fact, more than 1-million American adults participated in the study that found sickness is U-shaped, meaning people receiving very short sleep and those receiving very long sleep are linked to more illnesses, and those range from depression to obesity and heart disease.

The report also said that people suffering from insomnia should restrict time spent in bed and this treatment is actually more powerful and effective than using prescription sleeping pills.

Popular online personal trainer, Jennifer DiDonato, joins a fellow personal trainer and powerlifter, JJ Thomas of Detroit Barbell, as he shows me a raw look at the sport and what goes into the training.

Well if you’re into lifting heavy weights, this sport might just be for you.

Dieting is not about skipping meals, but having a balanced meal. So start stocking up food such as grain, fruits and vegetables.

If you’re handling this part well, you’ve halfway there in getting a great bod!

But then again I don’t go to the movies often, so I reckon it’s alright.

The very purpose to go to the movies is to eat junk food, and without such, it’s missing the very essence of going out to have fun with your friends or date right.

Hmmm I guess for those who often go to the movie theater often, you’ve to start eating in moderation, as Center for Science in the Public Interest (CSPI), a consumer group, says popcorn is hazardous to your health.

A medium bucket of popcorn has at least 900 calories, and 45 grams of saturated fat. That’s alot in one sitting! Well you decide.

I do recommend the wrist curl in the gym, and if you’re capable, do your forearms individually for a more balanced result.

The wrist curl is a weight training exercise for developing just the wrist flexor muscles of the forearm.

It is an isolation exercise.

Ideally, it should be done in combination with the “reverse wrist curl” (also called wrist extension) to ensure equal development of the wrist flexor and wrist extensor muscles.

Below is the ever fit Scott Herman showing you how to do it right.

This is interesting.

Olympic gold medal winner Carl Lewis describes how his best athletic performances came after he eliminated all animal products from his diet.

Hmm I don’t know about the above recommendation. I think it’s subjective, and depends on each person body reaction to such a change. I myself believe in a balanced diet, and I don’t really take too much of meat, so I’m somewhat ‘vegan’ too. But still I need to have some meat and dairy in my diet.

An independent study by researchers with the Framingham Heart Study in Massachusetts, has turned up results which indicate that the consumption of diet soda correlates with increased metabolic syndrome.

Of the 9,000 males and females studied, findings stated that 48% of the subjects were at higher risk for weight gain and elevated blood sugar.

Video Guide

The Video Guide

1. Lunge (1:22)
2. Squat (2:15)
3. Chest Press (2:57)
4. Chest Fly (3:22)
5. Alternating Bicep Curl (3:52)
6. Low Row (4:30)
7. Overhead Tricep Extension (5:01)
8. Running Man (5:43)
9. Shoulder Press (6:22)
10. Shoulder Fly (7:06)
11. Upright Woodchopper (7:48)

(0:33)
3 circuits
2 minute rest between circuits
15-20 reps per exercise
45-60 second MAX rest between exercises

Well my busted left knee continues to annoy and plague my training routine. There’s this aching feeling always on my left knee area there. I can’t be certain if its my nerve, muscle or cartilage, that’s causing the problem.

I decided to go for a massage soon enough. Maybe it’s just muscle tightening, and needed some loosening of the ‘knots’ there. I do hope it gets better as this feeling being not able to run 100 per cent just sucks.

CCAB – View Larger Map

Today’s training moved to CCAB, and it was an alright journey for me. Much shorter time than getting to NUS, but slightly longer than Gombak.

All this moving around, I just wish I have my own car. It sure would make things much easier, but I’m saving up for something else. And no, it’s not for my marriage, haha.

Status

Preperation: General
Mesocycle: #5
Microcycle: #1

Workout of the Day

Note: I’ve omitted specific details of my training. Previously I was doing and writing my own workout, thus I wasn’t hesitant to share it with other people. Since now I’m doing consistently my coaches program, it’s right and fair that I don’t disclose his workout sessions, but instead just provide a general training detail instead. I apologize for the inconvenience caused.

1) Some Foam Roller

2) Dynamic Warmup

3) Endurance + Tempo + Medicine Ball

4) Barefoot Running / Active Recovery

5) Foam Roller / Stretching / Massage

Training wise it was alright run. After asking my mates to pull and reset my left leg, I felt slightly better. I reckon I’ve to keep on doing this.

Also my first set of my running session had terrible timings. It’s only after that, I felt much more ‘fluid’ when I ran the tempo. The coach asked me not to run the second set, and moved me to doing tempo instead.

Not the best of trainings I had, but it will do.