and then again, Taiping

*cute socks kakak2 yg join kursus (or should i say kurusus)

We were again in Taiping, yet another course. My course has always been about systems, hardwares, process, but this one is so interesting, i blog about it, heh.

Heard of UKJK ? Ujian Kesihatan Jasmani dan Kecergasan, pernah? As the name indicates, test untuk how fit and healthy you are. Best, sebab now I know how unfit and unhealthy I am. Done by the Ministry of Health (daerah Larut Matang & Selama), I have to run 2.4KM, jump, strecth, sit up, pumping (aku buat 22, gagah tak?).

Gold medal for those who are very excellent, Silver, Bronze and Healthy Lifestyle award to the runner ups. Lawaknya, sorang je yg dapat Bronze medal. Yg lain - FAIL. Sebab the 2.4KM run has to be completed within 16 minutes, with reasonable heart rate, but that was not being informed, so being us, semua enjoy the slow jog, lagi-lagi dekat tasik.

Apart from the physical test, we're also required to do a blood (BP50) and urine test, so you'd know what has the good tasty nasi kandar did to your body. Bad news is I have a slightly high cholestrol level. Good news is, the ministry provides doctors and nutritionist to help consult us. Nak tau what the doc/nutritionist says ?

1. Lose your weight. (their weighing machine could tell how much fat and weight u should loose).


2. Don't loose it too quick. The healthy way of losing weight is at 0.5kg per week, which means only 2Kg per month.


3. To ease the slimming program, increase your metabolisme rate first. How to? Schedule your meal and do not skip any meal, because one meal skip would increase your quantity of food consume on the next meal. Macam aku selalu skip lunch pastu lapar gila and makan malam banyak2. Senang cerita, makan kerap, tapi kawal kuantiti (sikit).


4. How to control your food intake (makan sikit) ? Contoh : kurangkan nasi kepada setengah, gantikan dengan sayur yg banyak. Tahap kenyang akan jadi sama, but you eat vege.


5. Again, how to increase metabolisme rate ? Exercise, 3 times a week, 30 minutes each. Or if u just don't have the time, take stairs instead of lift, park away so u could enjoy walking, do exercise during work (stretching ke, jalan2 sikit ke).


6. Avoid high cholestrol and high fat food (semua yg sedap2). If u want to, take it in small quantity. Try boiled, grilled & steamed food, and try to avoid fried food. Owh, and used cooking oil - never re-use it, cholestrol byk gila.


7. Think positive, think u can do it. Yeah!!

Anyone joining me to loose 2KG per month?