Monday, November 30, 2009

Spot the differences?

Spot the differences between Darius and Abigail? Haha!

Friday, November 27, 2009



Wednesday, November 25, 2009

This song keeps me going

Have been looping this song...for the 6th times? LoL...

First paper flop. I know I'm a perfectionist, and hate to see failure in my life. I guess, I got to suck it up, I need to stand up from where I fell.

Kevin Soh, 加油. You will only fail when you give up on yourself. 加油.

Sunday, November 22, 2009

Sunday Fitness 2 - Lose Weight Quickly : Weight Loss Techniques, Diets, Supplements and Exercise Programmes

Have you ever starved yourself and achieved only 1kg (2.2lbs) to 2kg (4.4lbs) of weight loss and gave up after a while to find yourself balloon? Have you tried to work out but given up in 3 days?

What should you do to get in shape effectively and healthily to achieve a sustainable result?

An intake of 30-35 calories per kg (or 15 calories per pound) everyday is essential for our bodies to maintain the current weight. A Very-low-calorie diet results in a low metabolic rate which causes a slowdown in the fat burning processes, and the fat will be burned slowly. This slowed metabolic rate persists even after you start eating normally, resulting in you gaining weight rapidly and exceeding your original weight before the very-low-calorie diet.

And equally important, very-low-calorie diet is one of the worst assaults on our bodies, since the very-low-calorie diet induces low daily nutrient in-takes, which will lead to other health problems and osteoporosis. Another point to note is the weight loss through a very-low-calorie diet is not all fat, but includes a substantial loss in lean muscle tissue. Lean muscle tissue is necessary to help our bodies metabolize fat, so the more you lose, the slower you metabolize fat.

A very-low-calorie diet is bad for health and is unsustainable. The American Dietetic Association recommends that adults should keep the calorie intake at an average of 22 calories per kg (or 10 calories per pound) daily for healthy weight loss.

You can minimize the loss of lean muscle tissue during a weight loss cycle through a combination of exercise and moderate calorie reduction. By maintaining a higher amount of muscle tissue, you also increase your metabolic rate, helping your body burn off excess fats faster. Some studies have also shown that appetite suppression appears after moderate exercise. With exercise, your metabolism level is kept high while suppressing your appetite.

Moreover, doing exercise will promote healthy blood sugar levels to prevent or control diabetes, promote bone density to protect against osteoporosis, and lower high blood pressure. So exercise not only help you maintain an ideal weight, but also have a positive effect on your health.

Energy is measured in Calories and is obtained from the body stores or the food we eat. And the foods we consume can be grouped into three major categories: protein, fat, and carbohydrate. Protein and carbohydrate both provide 4 calories per gram, and in comparison, fat has a much higher calorie content which is 9 calories per gram. It is therefore advisable to avoid fatty foods since fat gives you the most calories per gram and you will want to avoid taking extra calories during a weight loss regime.

Fat serves as energy stores for the body. The recommended daily fat intake should be less than 30% of total calories due to the high calorie content.

Protein makes up a large part of our body. It is essential to growth and repair of your muscles. Proteins can come from animal sources such as meat, fish, eggs, and milk, legumes such as soybeans, lentil beans and peanuts, and fruits such as peach, coconut and pineapple. As a general guide, the US RDA (Recommended Daily Allowance) recommends 0.80 gram per kg (or 0.37 gram per pound) of ideal body weight per day.

Carbohydrates are our main source of energy, thus an optimum diet should consist of at least 55% of total calories coming from carbohydrate .Whole grains, potatoes, sweet potatoes, carrots, cauliflower, beets, rutabaga and salsify and legumes are the best sources of Carbohydrates due to their high starch content.

One way to achieve faster weight loss results is to use weight loss supplements. The most commonly used ingredients in weight loss products include CLA, Guarana, Chitosan and L-carnitine.

CLA has been found to increase lean muscle tissues while decreasing fats. It interferes with a substance in your body called lipoprotein lipase that helps store fat in your body, and it also helps your body use its existing fat for energy. Guarana contains around twice the caffeine found in coffee beans. It goads the nervous system into action, resulting in additional fat burning and improved endurance performance.

Chitosan is a special fiber taken from chitin. It is able to soak up 6 ~10 times its weight in fat and oils and prevent the absorption of and storage of fat by converting into a "gel" to trap the fat, so that the fat becomes un-absorbable by our bodies. L-Carnitine is a natural amino acid found in muscles. And it boosts energy by releasing stored body fat into the bloodstream for use in cellular energy production.

If you have no time to go to the gym frequently, having a home gym will be a good idea. Fitness equipment can be basically grouped into 2 types: aerobic and strength training equipment.

The most popular types of aerobic equipment are treadmill, exercise bike and rowing machine. A treadmill is ideal for a whole body workout since you can walk, jog and run on it. An exercise bike targets the lower body.

Strength training equipment comes as individual pieces such as dumbbells, barbells, workout benches and leg or abdominal equipment, which targets different parts of our bodies. For example, you can use the workout bench to do sit-ups to firm your tummy, or the dumbbells to train your biceps.

The healthiest way to lose weight is neither crash diets nor bursts of exercise, what you should better do is to make slow changes in your diet and exercise. Making a proper plan in your diet and supplements, combined with moderate exercise will help you achieve a sustainable, healthy and ideal figure.

About the Author:
Colin Tan is a fashion model, fitness trainer and sports nutritionist based in Singapore. See more of his articles at .
This article is brought to you by - Bringing you good nutrition and real results. .

Sunday, November 15, 2009

Justin's 23rd Birthday - Bloated Bloated and Bloated's the Yandao, haha... Justin Lee's Birthday. Every year, we only managed to give him a small celebration due to the tight exam period. But this year, since our exams were alittle bit later, we decided to give him a BIG celebration!

We went to Jurong Point Fish and Co together with our hall friends. But the prawns weren't really fresh, so Justin and Pris was not very happy with their service...and standards... look at their pissed off faces...

Here's Sophia with Justin...she's damn proud of her big snake ring...ehh...hahaha.

And we realised...out of the 4 of us...3 of us are carrying I-phone...except for the... very tall person lah...LOL.

Hall girls at Justin birthday...

And the guys...

So we finished our dinner at fish and co... with not a very good experience...

Then we went to this dessert stall which served us super hugh ice cream...and I really mean it. ENORMOUS, GIGANTIC...

Try to compare the dessert with our body proportion...haha.

Felicia and Daphne...

Brother getting ready for his ice cream...hahhaa. Majiam some ice cream eating competition...

The actions... woooHoO. Btw, we ordered 2 of that. Hahaha.

Didn't managed to take our usual group photo with Songwei...he had a special task, together with his girlfriend, Hazel...they secretly brought the birthday cake back hall.

Hall friends @ Bento Cafe

And we did it!!!! We conquered the GIGANTIC ice cream! WooOhOoo!

Then back was part 2 of his secret birthday plan. Yixia,Jia En, Felicia, Priscilla accompanied Justin to jog around the school...meanwhile, some of us were preparing the birthday celebration, and trying to gather more people in hall.

At 1am... SURPRISE!!! Hahah... we created the birthday board for him... though was abit chui...but bro, sorry arh, exams period, limited resources, we tried our best to give you the most liao...haha!

Well wishes from the different batches of residents in hall 14...

Hope you enjoyed your awesome birthday plan!!!!! May all your wishes come true man!

And finally... 5 of us have grown up... and celebrated all our birthdays!

May everyone stays healthy and excels in the coming exams! Good Luck bros and sis!

Thursday, November 12, 2009

Happy Birthday Serena!

Happy Birthday Serena! We gave her a surprised birthday party on Monday...not really surprised lah, she knew the party, but just that dunno the program...

Serena with the FOC gang... less Chunhern, Dennis and Joseph..

Serena with her birthday cake...

The board designers...

Our masterpiece!

Serena's birthday plan...成功!!!

And...the video that made her teared.... birthday wishes...from all around the world!

Sunday, November 08, 2009

Dr Yuen's Birthday - A mass gathering for different generations of Chong's Clinic

Yesterday celebrated Dr Yuen's birthday @ my favourite Thai place near yishun... it's like a mass gathering from different generations of Chong's Clinic. Sometimes I wonder...we are like the real life version of Hong Kong drama...真情! Haha.

Dr Yuen's Cake...

The little gift that was made by all of us. "Freshly Bake" Haha.

Myself with Jason's son, Couen and Alden, nope...they are not twins. Haha. And together with Chin Chin's daughter, Clarise

The previous batches of Chong's Clinic part-timers...

I can't believe it...I have actually worked with 2 generations already. Hahah...OLD LIAO.

Dr Yuen with friends and family...and with part-timers.

A reunion for all!

After that...we went to Kbox @ Amk...

Mai siao siao...Dr yuen sings Jay Chou's song leh~ haha

Deborah, Sabrina and Adeline..

Dr yuen caught unprepared...

Reminiscing the good old days!

Happy birthday Dr Yuen! Thanks for the dinner, and Jason, thanks for the KTV!

Saturday, November 07, 2009

ExxonMobil Interview

I went for my attachment interview today... hmm, took me as long as 2hours.

First, they did a D.I.S.C profiling on me, and the result was a very high "I". This indicates that I'm a very people orientated kind of person, likes to promote and loves working with people. And the weakness is that I tend to feel insecure, and trust people easily. Think...quite true hor? Hahha.

Then it was followed by a 2nd round of interview, this time, we were given 6 different scenarios. We were asked to choose 2 out of 6, and discussed with another interviewee. So we discussed, and went in to the interview room again, talk and talk...then we were also bombarded with an extra impromptu question... by the time I came out of the room, I was already brain dead lo.

Hmm, I think the other candidates are more outstanding than me lah, in terms of their achievements and looks... haha. I'm quite an ordinary guy I think, and normally tend to freak out during interview. A bit stressed lah...seeing my facebook with so many people giving me encouragments...

But... I think abit no chance lah. Well, I guess, at least I give in my best and greatest knowledge liao. If I got in, its a bonus. If don't have, then it's god's will!

Like wad yanpei many people choose exonmobil, it's already quite lucky to be selected for interview lo, like 红星大奖,入围就是种肯定了! Lol...

For now, let's focus on the exams.


Monday, November 02, 2009

Happy 22nd Birthday, Serling!

Time now, 4:57am. Don't worry, I just woke up. Was too tired that I dozed off immediately after I finished talking to Yanpei.

Anyway, just now went to celebrate Serling's 22nd birthday, together with Citibank S.G.A.K.X clique....

Went to Bedok blk 85 to eat... bah chor mee, carrot cake, stingray, ice kachang, 汤圆, oyster, hmm...I think i must swim 100 laps plus gym 7 days a week to burn off the Extra extra calories...

But, once in a year...for Serling, its worth it lah. =)

Finally, we have finished celebrating all the birthdays of S.G.A.K.X in the year 2009.

May all your wishes come true. =)

Sunday, November 01, 2009

Sunday Fitness - Bodybuilding and Training at Home

Starting from today, I will be working with, and bringing to you fitness articles on every Sunday! This week... we shall start with...

Techniques to Gain Muscles Fast : Bodybuilding and Training at Home

You don't have to join the gym in order to get a muscular body. There are many reasons that contribute to one's need to stay at home. Stuck at home with things to look after? Can't be bothered going to the gym after work? Don't have the money to join the gym? Whatever your reason is, exercising at home is still viable for bodybuilding. You can choose when and what you want to do without having the stress of other peoples' eyes looking at you. Simply put, you can have your own free gym membership in your own home. Look around your house. You'll see many things you can use to exercise!

1. Abdominals Training

A. Air Bike - Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular to the floor while your lower legs are parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it.

B. Crunches - Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degrees angle. Place your hands lightly on either side of your head, keeping your elbows in. Begin to roll your shoulders off the floor. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Hold it there for five seconds. Return to starting position and repeat.

2. Biceps Training

A. Concentration Curl - Sit on the sofa, spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Slowly curl the weight up while keeping the torso, upper arm and elbow still. You can substitute the dumbbell using a kettle filled with water (Vary the amount of liquid within the kettle for varying weights).

B. Bicep Curl - Hold two dumbbells at arm's length and stand with your legs shoulder-width apart. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the top, rotate your wrists so that your palm faces almost straight down. Go back to the starting position and repeat.

3. Calves Training

A. Calf Raises - Stand with your legs shoulder-width apart. Raise yourself onto your tip-toe and hold yourself there for ten seconds. Slowly return to starting position. Repeat for ten to fifteen repetitions. You can carry a fully loaded backpack if you want to increase the intensity of the workout.

4. Chest
A. Push Ups - Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Lower yourself to a position almost touching the floor, but never doing so, stay there for five seconds, then return to starting position. Throughout the whole motion, the movement should be well-controlled without any jerks or sudden movements. Your body should remain straight throughout this exercise. You can vary the positions of your hands to target different parts of your chest.

5. Hamstring

A. Leg-Curl - Load your legs with wrap-around ankle weights, then lie on your belly on your bed, with your legs hanging from the side of the bed. Then, lift your legs into a 90-degrees position with respect to the bed and slowly return your legs to starting position in a controlled manner. Repeat this motion with sets of 10. You can increase the intensity by increasing the weight of your ankle weights.

B. Dumbbell Lunges - Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Perform ten to fifteen repetitions and increase the intensity by increasing the weight of the dumbbells. Repeat with the other knee being the rear knee.

6. Quadriceps

A. Weighted Squat - Stand with your legs shoulder-width apart and holding dumbbells. Squat down until your thighs are just past parallel to the floor. Extend your knees and hips until legs are straight. Return and repeat.

7. Shoulders/ Quadriceps

A. Iron Cross - Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand upright.

8. Triceps

A. Bench Dips - Place two chairs facing each other, about three to four feet apart. Sit on one chair facing the other, with your hands grasping the side of the chair. Using your hands to support your weight, lift your feet onto the other chair so that the rest of your body is suspended between the two chairs. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Return to starting position.

B. Kickback - Stand to the right of a bed. Bend your left knee and rest it on the bed, and place your left hand ahead of you on the bed for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Hold it there for five seconds. Slowly lower the dumbbell back to starting position. Let the dumbbell hang. Repeat for ten to fifteen repetitions, then perform the same process for the left arm.

These exercises are good solutions if you demand convenience. Remember to pay attention to areas such as "start slow, increase gradually" and be sensitive to the people around you. When you train at home, you might incur disturbance for your family members. With that said, good luck in training at home!

About the Author: Colin Tan is a fashion model, fitness trainer and sports nutritionist based in Singapore. See more of his articles at .
This article is brought to you by Nutrition Park - Bringing you good nutrition and real results. .