In 2009 I have enrolled in boxing and piano classes, hoping to get something extraordinary out of the boring life. Ever since I had tried a few attempts of playing my favourite classics "Canon" with my cousin's piano in Gold Coast back in 2005, I couldn't stop thinking of taking a piano class just because of that particular piece of music.
For that reason, everytime I come across the course prospectus I would flip over to the music session looking for entry level of piano classes. Now I have been learning for a year, don't think I have input a lot of efforts although I practiced quite hard in the first few months. After taking a pop music class that requires the players know cords well, I stuck in the bottle neck and going nowhere then.
I am not giving up piano as I've re-enrolled in an advanced classics session, hope this will re-spark my fire.
Boxing is an exciting sport, and the only obstacle to overcome in it is make yourself comfortable and familiar with being beaten! It happens all the time if you are doing it at local boxing gyms, and if you are a male. I have never run into any boxing gym operated by foreigners (many of them are located in HK Island side, i.e. Central, Wan Chai) as the fees are much higher than local ones.
But based on my understanding of their styles, these high class boxing gyms help gym goers to relief pressure and encourage exercise, while teaching martial arts to fight/defense is not their main focus.
So if you want to treat it as a sport and don't want to get hurt, either you punch heavy bags or you go to foreign gyms at a higher cost.
Learning to pose guard properly takes me months and I am still practising this today. You are born to know how to punch with your fists, they are as natural as you know how to scatch with your finger tips. Sure you don't need to take class to master scratching with finger tips, but for punching effectively and efficiently, you better learn it from professional boxers.
Foot work is a commonly neglected move in boxing by layman. I have spent alot of time on foot work drills and even now I am still being criticised for my movements and guard pose by my coaches. With proficient foot work skill, the boxer is likely to dominate the control of the game no matter if he can shoot a powerful jab or not
*****
It is great to see yourself staying in shape with the right amount of weight training and cardio exercise. I noticed I have trimmed down alot ONLY after learning to play boxing, with so many jumping rope warm up and physical training at the end of each class, my body fat has dropped to a level I have ever seen.
Eating right makes me feel extremely good and enables me to appreciate foods in a way I have never experienced before. Right dietary is essential for maintaining wellness and body composition. Have been adapting to more healthy diet with high dietary fibre and low fat intake, now I automatically scan the nutrition labels whenever I pick up the foods in supermarket watching out for what are we bringing home behind the disguised packagings that pretend to be healthy foods.
Sometimes low fat products come with high sugar contents to lure consumers, don't you wonder why soft drinks and fruit juices make people fat easily without adding oil and fat in them?
Before that, I was a big fan of reduced-fat yogurts with fruit flavours. And when I found out these yogurts contain less than 1% of fat but carry 15% of sugar, immediately my brain processed the energy calculations:
A reduced-fat yogurt with fruit flavour
1g fat x 9 = 9kcal
15g sugar x 4 = 60kcal
3g protein x 4 = 12kcal
Total = 81kcal
A low fat yogurt with plain flavour
3g fat x 9 = 27kcal
6g sugar x 4 = 24kcal
3g protein x 4 = 12kcal
Total = 63kcal
See the results?
You won't get punished for the extra 18kcal intake from the fruit flavour yogurt, but this is just an example to show how important is the nutrition label. For those people who wants to lose or control weight, every calories count.
Foods that are loaded with sugar are very evil, but since I monitor what I eat, I can strike a balance on my weekly consumption which evil foods are no longer evil for me as long as they don't account for a good portion of my diet. This is easy when you work out regularly to help you to burn off excessive energy, while your normal daily diet doesn't exceed your basic consumption amount, eating some fat and sweet foods won't put on another pound on you.
Now I am happier at eating ice-creams, cakes, chocolates than before because of the rarity that I only have them once or twice a week, and I don't need to worry about my weight after taking them.
I have noticed that I am more fanatic in coffee recently. Before that I only drink one or two cups a WEEK, but now I may drink as many as 3 cups a DAY and can be even more if the restaurant offers bottomless coffee. This is very interesting that I have changed my diet habbit out of the blue but I strictly watch out for adding non-fat milk in the drink.
In the office I normally pop some chewing gums or sugarfree pastilles into my mouth to resist the feeling of craving for sweets due to lacking of "happy food". But sometimes it is very tempting to me to consider more hard-core snacks such as chocolate and candies that are loaded with sugar and fat, they are meant to make people happy by consuming them.
*****
I remember in my first few job interviews after I joined my present employer, the majority of the positions I sent CV to were related to investment management. Every time when I was questioned by the interviewer that whether it is a rational move for me to consider taking a lower rank role at the new company, I had to persuade them there should be no difference in between the two jobs.
I was bearing a title of Investment Officer while applying for Investment Analyst. In my present working hierarchy, IA is one grade up from IO.
Today I realised that these interviewers might have associated with CIO, Chief Investment Officer, the most senior position within an investment management company and IO should be someone who is very close to CIO.
Haha...
When I entered the workforce freshly out from school, I knew nothing but was very cautious towards office politics. At my level I didn't have to deal with much politics and many colleagues, what I was assigned to do under the corporate finance department was mainly delivery of documents.
Tasks that belong to office assistants.
Female colleagues especially at their learning stages are somehow defensive in the office. They might not know things in the profession more than I did but they just started few months earlier than I did, giving them a first comer's advantage to distribute lower level tasks among the co-workers.
There's nothing more perfect than compared to my situation in my first job.
I knew that is not a good working environment for me and decided to quit.
Until today I still think this is not the profession I truely want to work in. I dislike long working hours, I dislike pretending to be successful when I am not, I dislike to act busy when I can dance my fingers on keyboard and write my blog.
Of coz CFA is the pain in my S. I hate to be asked for reasons not taking CFA exams or have not been chartered. How could I tell them? Because I failed n times at level one? The reason of failing is simply insufficient preparation for exams.
Many people came to me saying without a CFA I would hardly land a job (a decent job?) in the asset menagement/research field, and shall be questioned many times at job interview. To this I agree with their concerns as I actually had these experience.
But I firmly disagree with a person can only succeed in this field with a CFA qualification. That doesn't prove my incapability in doing asset management/treasury/trading/research works etc. CFA holders are not always making correct investment decisions, they just have proved they are capable to take serious exams and pass them.
If without a CFA means I cannot pursue the very professional career in the field, so be it, and I don't care.
I have never said I love this field, I only love money, and this is my ultimate goal for working and spending most of my lifetime sitting in the office 5 days a week!
*****
There are many pros and cons for residing in HK. Let alone the high property prices, to be more precise, what disturbs the HK people most today is not really the prices, it is the high prices leading to the high down payments for a mortgage with a bank.
The low borrowing cost helps to keep the monthly repayment easy to swallow.
Convenience and efficiency are the core values of HK. Many people claims that the living standard is too high, which I don't agree with.
Foods and clothing are cheap and value for money if you are not after very high standard; transportation and utilities are one of the cheapest in the world if they are compared to the developed economies; entertainment expenses are not high, again compared to the similar economies. With the existence of internet, information is as cheap as air where you can get them for free by picking a free newspaper on the street or at the MTR station.
Oil and gas are expensive in HK. Car is not necessity when you are able to catch public transport at cheap cost nearly wherever and whenever you want. Also high maintenance costs for having a car discourage people to own one in such a crowd city.
Anyway, I always want to buy a car despite it will eat into my cash flow.
Nobody would dispute with me on the air pollution in HK, crystal clear sky is a gift from God nowadays.
2010年5月5日星期三
2010年4月27日星期二
Random Thoughts 1
There is always a question in my mind: How these CEOs or important politicians made their ways up to where they are now?
They are either standing on the stage addressing policies to the public/world, or sitting behind the desk making decisions that would swing company's share price after all.
But how they've risen to their current status?
There is also one easy answer to the very simple but popular question: most of them are inherited to receive the great fortunes and the well-run businesses! Such logic is unarguably correct in some stances, and usually stops me to study the myths.
Besides the business/technology creators who started their dreams with the help of family's supports, monetarily...
People who climbed their ways up to become a CEO or a nation's leader out of ordinary backgrounds, they are indeed providing more interesting learning materials for me to study further, in case I would want to follow their paths one day when I wake up in the morning and say to myself, "This is very bad to just live in a repeating cycle without knowing my real abilities, and passing this philosophy to my offsprings."
I doubt if I have any gifts from God; I was so thrilled that I even doubt if I have the persistency to find out my gifts and turn them into my abilities then reality.
But at least I have tried to pursue my dreams.
As a white-collar worker in the finance/investment sector who earned his degrees in the finance/investment area during his most happiest years in life, a highly-regarded financier (fund manager/deal maker...etc.) is deemed to be his final destination as the most practitioners in the industry.
Even you will not become an investment guru in your late years, you will be likely to make your living and fortune from your profession with buy-low-sell-high techniques day after day.
Being a highly-regarded one such as "star analyst", "star fund manager (hedge fund?)", "star banker/broker" in the industry is a bonus. Making money is the top priority, while making publicity is not to most of us.
I've seen so many colleagues earned their CFAs so hard. The moment of obtaining the qualification is so good and rewardful which I can imagine, after spending multi-years of self-study with a minimal standard of social life. Pay rise and acclaims follow at the company.
At first they were happy with their hard work and pay rise, of course the recognition of the industry practitioners. Joining an elite club always prove your status within the particular circle, this is why MBA and CFA attract people. Since you gained your recognition your pride tends to enlarge that drives your self-esteem further up.
As others quote, they are the tickets to getting succuessful in the profession. Without them, your growth prospect is capped by organic growth. In order words, experience is not the fast track as this needs to be proved in a given period by observation, while qualifications will be recognized within a blinking second.
And most importantly, no question asked...
Suddenly our environment was hit by waves of crisis due to many bursts of many bubbles in many sectors, causing millions of job loss at so many companies, needless to mention the evaporation of many mega companies. Elites are no more valuable in the dampening industry that seeing companies closing down operations, cutting jobs at different levels. Human resource has transformed into waste from company's asset during the hard time.
How does it feel when the sense of insecurity hits the nerves?
I've also seen many colleagues managing their private wealth at work, mostly in the form of investing, or to be precise, stock trading and speculating. I don't really into this kind of activities not because I am too loyal to my work, just because I don't think you can making a fortune out of them. You may be able to make a living given you have a persistant trading pattern to earn a margin between trades in a very disciplinary behaviour.
To survive in the game, you either need to be so visionary that knowing where to plant your seeds and harvest the corps later, or you have developed a very patient character and a disciplined style to round up the thin margins earned.
What I've seen including from myself were too many in-and-outs but end up with nothing except the precious sad experience. But people hardly earned from their experience, where rational at planning becomes irrational at action again and again.
You make few thousand dollars today won't make you any closer to millionaire. It is a simple math that the lucky one will buy him a low/middle-grade of tailor made suit, or buy his girlfriend a nice handbag, leaving him half of the winnings. How does this money make you wealthier in long term?
What if people save the winnings and grow the base for the next trades? This is right in financial mathematics which compound effect is usually taught at the first lesson in schools. To earn this merit you have to be persistantly right on your bets, and find a shelter before the storms come and wipe out everything you've earned over the years.
You always know a way to spend money and it is no difference between spending thousands and spending hundred thousands in HK, the latter requires no special skill. While making hundred thousands for ordinary people is a different story, and involves different skills in order to reach this.
However, very sad that making big money comes with a common byproduct, you will upgrade your living standard too. Fine dinings, fine wines, luxurious apartments, sport cars, there are just too many places for you to deploy your salary. They are the ture destinations for most of the white-collar workers in the aircondioned offices, who are striving to succeed.
I blame my laziness for not being a hard worker. When laziness kicks in (everyday, so it is a chronic one...) and stops me from doing what is supposed to be done, I will throw my hands in the air and leaving the CFA study materials on desk untouched for weeks.
At some points I've utilised companies' resources to aid my personal investment activities in the earlier years. Motivation behind this is complicated, but largely involved low pay, retire early and practical experience.
After have been misled by the finance textbooks and mentally-distorted by successufl stories, I have found a perfect lifelong partner for my laziness and was going to pass it onto others, grow your wealth by investments.
But luckily after a number of trial-and-error, learning my wealth doesn't grow as I expected and seeing others are tight up with their investings but not gaining them anything they want. I then realised that investing cannot be my full-time career, not only lack of the killer's instinct which good traders possess, also my ability to persistently play the game right.
What I can offer to myself is patience, watch the wealth grow by someone helps me managing them such as other fund managers and companies' managements.
No point to make a few winnings today and lose even more tomorrow. If you are lucky enough you may make an annualised return of twentyish percent like Warren Buffet does, if not, you may still break-even in the end. But most of the time people are trading in the loss zone, the saddest thing is they used up too much of time on this.
To be honest, when you are tight up with your investments which you are not willing to liquidate them at losses, you often know your level or patience (or stubborn).
I knew I am not that into a career in finance when I just landed my current job. No more CFA and less tradings for myself. That is so contradictory to what averge practitioners in the same industry, unless you are talking about people working in "bulge brackets" and receiving piles of cash at year end. I wouldn't risk my career and money on uncertain bets when I will receive a certain amount of big reward at one point.
It sounds I have ruined my career and capped myself in this industry.
Yes, it is.
I know myself well, I am not stupid guy and I believe I am above average intelligence. I am just tooooo lazy to stick to one thing and waiting for success.
To some extent, I've portraited myself as one of the young salmons swims against the strong current. But the laziness has its root through my brain cells that slows my thinking at work, hence affecting my performance and making me always the least outstanding one.
On the other hand, I feel lucky that we don't have many people in the office, otherwise I will stand out from the crowd.
I know I am not retarded as I see my brain fuctions well at non-office hours, in other words, I am cleverer at non-money making stuff.
Lacking of initiative is danger. I've been living goallessly throughout the years without any proper and achieveable targets regardless short term or long term, except retire young retire early.
I've also abandoned my interests in finance long ago, and now have started feeling tired of investing (a.k.a. scientifically gambling) for myself. My future is clouded.
Now I have been working for seven years in HK, pay is fair enough to sustain an ok living standard. Not a crazy fan of luxury brands but can afford to spend some money on them.
I've been trading up in recent years, foods are no longer limited to local cusines and cheap beers only, now am learning to enjoy life where appreciating food is the first stop leading to a wellness living.
When it comes down to work, I now prefer to flex my career planning, not letting myself to be bounded by the financial sector for my next 30 years, ironically long and contrary to my initial plan of retirement. Yet I can't come up with a concrete plan for early retirement, then I need to make myself comfortable with what I will be doing in the rest of the working years.
I don't have many alternatives as a job seeker in the market with only finance-related experience on my CV. But I still better off than most of same age people in HK, though may not be in the best 10% of work force, I think no problem for near the bests.
Personal development is largely driven by personality and aptitude, which most of us would agree. Myself is not a very sociable person and rarely hang around with friends nowadays. Age grows, mind changes. What attracts me most is sporting events, cocktail parties, musical events.
I don't force myself to attend all events, but do keen on enlarge my living circle, as I see this a challenge that people management and communication is an art. I strongly believe that by expanding my social exposure I would also enriching my life with different people I meet.
Sometimes I doubt whether not taking CFA exams would label me as a loser. Err...yes and no.
In fact, this all depends on your definitions and criteria for being a loser. What do you base your evaluation on? Job, career, pay, grade, qualification? They are so subjective and are relative measurements to others.
Should having a perfect life equals to 100, so how importance is job/career out of 100?
They are either standing on the stage addressing policies to the public/world, or sitting behind the desk making decisions that would swing company's share price after all.
But how they've risen to their current status?
There is also one easy answer to the very simple but popular question: most of them are inherited to receive the great fortunes and the well-run businesses! Such logic is unarguably correct in some stances, and usually stops me to study the myths.
Besides the business/technology creators who started their dreams with the help of family's supports, monetarily...
People who climbed their ways up to become a CEO or a nation's leader out of ordinary backgrounds, they are indeed providing more interesting learning materials for me to study further, in case I would want to follow their paths one day when I wake up in the morning and say to myself, "This is very bad to just live in a repeating cycle without knowing my real abilities, and passing this philosophy to my offsprings."
I doubt if I have any gifts from God; I was so thrilled that I even doubt if I have the persistency to find out my gifts and turn them into my abilities then reality.
But at least I have tried to pursue my dreams.
As a white-collar worker in the finance/investment sector who earned his degrees in the finance/investment area during his most happiest years in life, a highly-regarded financier (fund manager/deal maker...etc.) is deemed to be his final destination as the most practitioners in the industry.
Even you will not become an investment guru in your late years, you will be likely to make your living and fortune from your profession with buy-low-sell-high techniques day after day.
Being a highly-regarded one such as "star analyst", "star fund manager (hedge fund?)", "star banker/broker" in the industry is a bonus. Making money is the top priority, while making publicity is not to most of us.
I've seen so many colleagues earned their CFAs so hard. The moment of obtaining the qualification is so good and rewardful which I can imagine, after spending multi-years of self-study with a minimal standard of social life. Pay rise and acclaims follow at the company.
At first they were happy with their hard work and pay rise, of course the recognition of the industry practitioners. Joining an elite club always prove your status within the particular circle, this is why MBA and CFA attract people. Since you gained your recognition your pride tends to enlarge that drives your self-esteem further up.
As others quote, they are the tickets to getting succuessful in the profession. Without them, your growth prospect is capped by organic growth. In order words, experience is not the fast track as this needs to be proved in a given period by observation, while qualifications will be recognized within a blinking second.
And most importantly, no question asked...
Suddenly our environment was hit by waves of crisis due to many bursts of many bubbles in many sectors, causing millions of job loss at so many companies, needless to mention the evaporation of many mega companies. Elites are no more valuable in the dampening industry that seeing companies closing down operations, cutting jobs at different levels. Human resource has transformed into waste from company's asset during the hard time.
How does it feel when the sense of insecurity hits the nerves?
I've also seen many colleagues managing their private wealth at work, mostly in the form of investing, or to be precise, stock trading and speculating. I don't really into this kind of activities not because I am too loyal to my work, just because I don't think you can making a fortune out of them. You may be able to make a living given you have a persistant trading pattern to earn a margin between trades in a very disciplinary behaviour.
To survive in the game, you either need to be so visionary that knowing where to plant your seeds and harvest the corps later, or you have developed a very patient character and a disciplined style to round up the thin margins earned.
What I've seen including from myself were too many in-and-outs but end up with nothing except the precious sad experience. But people hardly earned from their experience, where rational at planning becomes irrational at action again and again.
You make few thousand dollars today won't make you any closer to millionaire. It is a simple math that the lucky one will buy him a low/middle-grade of tailor made suit, or buy his girlfriend a nice handbag, leaving him half of the winnings. How does this money make you wealthier in long term?
What if people save the winnings and grow the base for the next trades? This is right in financial mathematics which compound effect is usually taught at the first lesson in schools. To earn this merit you have to be persistantly right on your bets, and find a shelter before the storms come and wipe out everything you've earned over the years.
You always know a way to spend money and it is no difference between spending thousands and spending hundred thousands in HK, the latter requires no special skill. While making hundred thousands for ordinary people is a different story, and involves different skills in order to reach this.
However, very sad that making big money comes with a common byproduct, you will upgrade your living standard too. Fine dinings, fine wines, luxurious apartments, sport cars, there are just too many places for you to deploy your salary. They are the ture destinations for most of the white-collar workers in the aircondioned offices, who are striving to succeed.
I blame my laziness for not being a hard worker. When laziness kicks in (everyday, so it is a chronic one...) and stops me from doing what is supposed to be done, I will throw my hands in the air and leaving the CFA study materials on desk untouched for weeks.
At some points I've utilised companies' resources to aid my personal investment activities in the earlier years. Motivation behind this is complicated, but largely involved low pay, retire early and practical experience.
After have been misled by the finance textbooks and mentally-distorted by successufl stories, I have found a perfect lifelong partner for my laziness and was going to pass it onto others, grow your wealth by investments.
But luckily after a number of trial-and-error, learning my wealth doesn't grow as I expected and seeing others are tight up with their investings but not gaining them anything they want. I then realised that investing cannot be my full-time career, not only lack of the killer's instinct which good traders possess, also my ability to persistently play the game right.
What I can offer to myself is patience, watch the wealth grow by someone helps me managing them such as other fund managers and companies' managements.
No point to make a few winnings today and lose even more tomorrow. If you are lucky enough you may make an annualised return of twentyish percent like Warren Buffet does, if not, you may still break-even in the end. But most of the time people are trading in the loss zone, the saddest thing is they used up too much of time on this.
To be honest, when you are tight up with your investments which you are not willing to liquidate them at losses, you often know your level or patience (or stubborn).
I knew I am not that into a career in finance when I just landed my current job. No more CFA and less tradings for myself. That is so contradictory to what averge practitioners in the same industry, unless you are talking about people working in "bulge brackets" and receiving piles of cash at year end. I wouldn't risk my career and money on uncertain bets when I will receive a certain amount of big reward at one point.
It sounds I have ruined my career and capped myself in this industry.
Yes, it is.
I know myself well, I am not stupid guy and I believe I am above average intelligence. I am just tooooo lazy to stick to one thing and waiting for success.
To some extent, I've portraited myself as one of the young salmons swims against the strong current. But the laziness has its root through my brain cells that slows my thinking at work, hence affecting my performance and making me always the least outstanding one.
On the other hand, I feel lucky that we don't have many people in the office, otherwise I will stand out from the crowd.
I know I am not retarded as I see my brain fuctions well at non-office hours, in other words, I am cleverer at non-money making stuff.
Lacking of initiative is danger. I've been living goallessly throughout the years without any proper and achieveable targets regardless short term or long term, except retire young retire early.
I've also abandoned my interests in finance long ago, and now have started feeling tired of investing (a.k.a. scientifically gambling) for myself. My future is clouded.
Now I have been working for seven years in HK, pay is fair enough to sustain an ok living standard. Not a crazy fan of luxury brands but can afford to spend some money on them.
I've been trading up in recent years, foods are no longer limited to local cusines and cheap beers only, now am learning to enjoy life where appreciating food is the first stop leading to a wellness living.
When it comes down to work, I now prefer to flex my career planning, not letting myself to be bounded by the financial sector for my next 30 years, ironically long and contrary to my initial plan of retirement. Yet I can't come up with a concrete plan for early retirement, then I need to make myself comfortable with what I will be doing in the rest of the working years.
I don't have many alternatives as a job seeker in the market with only finance-related experience on my CV. But I still better off than most of same age people in HK, though may not be in the best 10% of work force, I think no problem for near the bests.
Personal development is largely driven by personality and aptitude, which most of us would agree. Myself is not a very sociable person and rarely hang around with friends nowadays. Age grows, mind changes. What attracts me most is sporting events, cocktail parties, musical events.
I don't force myself to attend all events, but do keen on enlarge my living circle, as I see this a challenge that people management and communication is an art. I strongly believe that by expanding my social exposure I would also enriching my life with different people I meet.
Sometimes I doubt whether not taking CFA exams would label me as a loser. Err...yes and no.
In fact, this all depends on your definitions and criteria for being a loser. What do you base your evaluation on? Job, career, pay, grade, qualification? They are so subjective and are relative measurements to others.
Should having a perfect life equals to 100, so how importance is job/career out of 100?
2010年2月28日星期日
公司週年晚宴
有多久試過近六個小時沒有半滴水下肚？
期間喝了三杯威士忌和一點紅酒。
那可算是水吧﹗
不然，酒精是利尿，喝得越多便越口渴，因身體要水份去稀釋血液裡的酒精，這是常識，以為喝酒會解渴是無知，夏天或火鍋時喝冰凍啤酒也是解暑，並不解渴。
在停水之前還喝了一杯咖啡，它也是排尿良藥。
為什麼不要喝水之餘還要抽乾體內的水份呢？
停了五個小時水後，還做了半個小時運動，期間揮汗如雨。到了第六個小時，我口乾得厲害﹗
*****
昨朝六時起床跑步去(這個習慣是最近一星期才培養的，要多謝好友上週慶生飯時的提議，因一星期跑五天，已為我多耗近2000卡路里﹗而在長線健康發展來看，早上跑完當天的心情及精神都會較好)，希望可在公司週年晚會前作最後衝刺，為我減多一點磅。
除非我跑的是100公里超級馬拉松，否則跑30分鐘對我當晚的體型根本不會有什麼幫助。
仍去做，是想盡自己最大的努力，免得將來埋怨自己不盡力，而且也想真的培養晨跑的習慣，那我晚上可夠時間做重量訓練。
嗯，腹肌仍是只有四塊，沒有sexy的六塊，更沒有震懾人心的八塊。第五六塊仍被脂肪蓋了一大半，只隱約露出不起眼的線條。
今晚就要犧牲色相，既然推不掉就得做好本份；既然要露肉，那我得以最好狀態示人，總不成叫同事每隔幾週便看看我坦胸露肚，證明我有肌肉吧﹗
破斧沉舟，唯有使出絕招。
身體缺少水份便不會水腫，肌肉「線條」會相對明顯。
在演出前吃一點高糖高碳水化合物的食物，有助提高肌肉中的原醣，肌肉會飽滿一點。
在演出前十多分鐘做點熱身，如掌上壓及捲腹，會令肌肉充血，使之膨脹。
可惜我計算錯誤，卻早了30分鐘做熱身，又不能停下，怕一冷卻便收縮，前功盡棄。
我做了足足30分鐘，比我去健身房做重量訓練辛苦多，因期間沒有休息。旁人(包括其他演員和女助手們)都看得嘖嘖稱奇，覺得我太誇張了。
即使停下休息，也是應女同事兼表演助手的要求合照，她們和我們每位演員逐一合照。
*****
心中已有準備，預了會給同事觀眾取笑，笑我有小腹脂肪。
中國人最討厭的，是吹毛求疵，愛挑剔別人，卻為自己定下雙重標準。
我敢說在我的年紀，身材比九十百仙以上的男人fit﹗
反正作最壞打算，而且我的角色加插了低俗笑料，便豁出去，當丑角演便成，反正劇中同事已斷言我事後，平日斯文的形象一定蕩然無存﹗
到我出場時觀眾起哄得厲害，我當時是穿了boxer short和拳擊鞋而已，上身是赤著的。
我扮演的是拳擊手，去到台中央，拾起一瓶預先裝了baby oil的油瓶，當眾倒在身上，然後搽在胸部、腹部及腿部，就像在洗澡一樣。
樣子是很享受的，即是要很賤很下流那種。
為什麼要搽油呢？
因為該品牌的食油是敞公司的姊妹公司之產品，昨晚南順食品有兩圍高層來到，我便受命拍馬屁，也好展示身材。
我比排練時更開放更盡情，就像一名出現在周星馳電影中的淫蕩男子一樣，而過半觀眾的情緒就像瘋了般，當中有馬來西亞的郭氏。
想不到近月常常上財經雜誌的超級富豪，在狙擊銀行股之餘，也會為我的演出而興奮。
搽完便擺出其他的姿勢，然後我的獨腳戲便完了，之後便是群戲。
*****
我們的才藝表演贏了第一名，亞軍的分數跟我們相去甚遠。
同事們爭相跟我們合照，瘋狂程度至我在更衣室內抹身換衫，也被人拖回場內拍照，更被上司要求不要換回衣服直至敬酒完畢。
男女同事也說看不出我原來那麼健碩。
我不放心，遂問了幾位要好的同事，當中包括一位同部門的女同事。
他們竟說我沒脂肪，且亮出腹肌耶﹗
我後來照鏡子才發現，原來那半個小時的運動不僅使我肌肉擴張，而且因過度操練令到胸肌壓得動脈也逼了出來，而原來四塊腹肌在操練及停水後，順便帶了第五第六塊出來見人﹗
手臂更不用說，比蓮藕更粗壯。
沒有留下太下流的印象，不是一名胖子在用油來沐浴的片段。
噢﹗太美妙啦...
期間喝了三杯威士忌和一點紅酒。
那可算是水吧﹗
不然，酒精是利尿，喝得越多便越口渴，因身體要水份去稀釋血液裡的酒精，這是常識，以為喝酒會解渴是無知，夏天或火鍋時喝冰凍啤酒也是解暑，並不解渴。
在停水之前還喝了一杯咖啡，它也是排尿良藥。
為什麼不要喝水之餘還要抽乾體內的水份呢？
停了五個小時水後，還做了半個小時運動，期間揮汗如雨。到了第六個小時，我口乾得厲害﹗
*****
昨朝六時起床跑步去(這個習慣是最近一星期才培養的，要多謝好友上週慶生飯時的提議，因一星期跑五天，已為我多耗近2000卡路里﹗而在長線健康發展來看，早上跑完當天的心情及精神都會較好)，希望可在公司週年晚會前作最後衝刺，為我減多一點磅。
除非我跑的是100公里超級馬拉松，否則跑30分鐘對我當晚的體型根本不會有什麼幫助。
仍去做，是想盡自己最大的努力，免得將來埋怨自己不盡力，而且也想真的培養晨跑的習慣，那我晚上可夠時間做重量訓練。
嗯，腹肌仍是只有四塊，沒有sexy的六塊，更沒有震懾人心的八塊。第五六塊仍被脂肪蓋了一大半，只隱約露出不起眼的線條。
今晚就要犧牲色相，既然推不掉就得做好本份；既然要露肉，那我得以最好狀態示人，總不成叫同事每隔幾週便看看我坦胸露肚，證明我有肌肉吧﹗
破斧沉舟，唯有使出絕招。
身體缺少水份便不會水腫，肌肉「線條」會相對明顯。
在演出前吃一點高糖高碳水化合物的食物，有助提高肌肉中的原醣，肌肉會飽滿一點。
在演出前十多分鐘做點熱身，如掌上壓及捲腹，會令肌肉充血，使之膨脹。
可惜我計算錯誤，卻早了30分鐘做熱身，又不能停下，怕一冷卻便收縮，前功盡棄。
我做了足足30分鐘，比我去健身房做重量訓練辛苦多，因期間沒有休息。旁人(包括其他演員和女助手們)都看得嘖嘖稱奇，覺得我太誇張了。
即使停下休息，也是應女同事兼表演助手的要求合照，她們和我們每位演員逐一合照。
*****
心中已有準備，預了會給同事觀眾取笑，笑我有小腹脂肪。
中國人最討厭的，是吹毛求疵，愛挑剔別人，卻為自己定下雙重標準。
我敢說在我的年紀，身材比九十百仙以上的男人fit﹗
反正作最壞打算，而且我的角色加插了低俗笑料，便豁出去，當丑角演便成，反正劇中同事已斷言我事後，平日斯文的形象一定蕩然無存﹗
到我出場時觀眾起哄得厲害，我當時是穿了boxer short和拳擊鞋而已，上身是赤著的。
我扮演的是拳擊手，去到台中央，拾起一瓶預先裝了baby oil的油瓶，當眾倒在身上，然後搽在胸部、腹部及腿部，就像在洗澡一樣。
樣子是很享受的，即是要很賤很下流那種。
為什麼要搽油呢？
因為該品牌的食油是敞公司的姊妹公司之產品，昨晚南順食品有兩圍高層來到，我便受命拍馬屁，也好展示身材。
我比排練時更開放更盡情，就像一名出現在周星馳電影中的淫蕩男子一樣，而過半觀眾的情緒就像瘋了般，當中有馬來西亞的郭氏。
想不到近月常常上財經雜誌的超級富豪，在狙擊銀行股之餘，也會為我的演出而興奮。
搽完便擺出其他的姿勢，然後我的獨腳戲便完了，之後便是群戲。
*****
我們的才藝表演贏了第一名，亞軍的分數跟我們相去甚遠。
同事們爭相跟我們合照，瘋狂程度至我在更衣室內抹身換衫，也被人拖回場內拍照，更被上司要求不要換回衣服直至敬酒完畢。
男女同事也說看不出我原來那麼健碩。
我不放心，遂問了幾位要好的同事，當中包括一位同部門的女同事。
他們竟說我沒脂肪，且亮出腹肌耶﹗
我後來照鏡子才發現，原來那半個小時的運動不僅使我肌肉擴張，而且因過度操練令到胸肌壓得動脈也逼了出來，而原來四塊腹肌在操練及停水後，順便帶了第五第六塊出來見人﹗
手臂更不用說，比蓮藕更粗壯。
沒有留下太下流的印象，不是一名胖子在用油來沐浴的片段。
噢﹗太美妙啦...
2010年2月25日星期四
進度 - 談運動
4個星期才輕得7磅，不過BMI有明顯回落，最近幾天應該主要是消脂，肌肉組織流失得較慢。
即使渾身贅肉減得七七八八，但若連好肉，即是肌肉都一併消耗掉，不僅沒美感，而且也不健康。
所以BMI是一個很好的指標，比單純量度體重看得全面。
近日操得沒有想像中厲害，只是多了早上六時起床，然後吃了一點糧食後便去定附近的運動場跑步。
早上跑得不多，因要趕上班，所以才27分鐘，約12個圈左右。
現在每次跑步都刻意讓自己心率跳得不要過高，速度保持在時速10公里至11公里，那麼心率便可維持，那麼呼吸也會調節得到。
讓平穩的呼吸及心跳，將氧氣藉血液流動帶到身體各處肌肉，再燃燒肌肉中的肌醣去供氧。
用過晚飯後也會去會所跑機，也是隨意地跑6公里，再加一點重量訓練。
即使渾身贅肉減得七七八八，但若連好肉，即是肌肉都一併消耗掉，不僅沒美感，而且也不健康。
所以BMI是一個很好的指標，比單純量度體重看得全面。
近日操得沒有想像中厲害，只是多了早上六時起床，然後吃了一點糧食後便去定附近的運動場跑步。
早上跑得不多，因要趕上班，所以才27分鐘，約12個圈左右。
現在每次跑步都刻意讓自己心率跳得不要過高，速度保持在時速10公里至11公里，那麼心率便可維持，那麼呼吸也會調節得到。
讓平穩的呼吸及心跳，將氧氣藉血液流動帶到身體各處肌肉，再燃燒肌肉中的肌醣去供氧。
用過晚飯後也會去會所跑機，也是隨意地跑6公里，再加一點重量訓練。
2010年2月18日星期四
進度 - 談吃
經過3個星期下來的keep fit計劃，體重已有明顯改善，較之前輕了5磅多，腹肌從若隱若現的4塊變成若隱若現的6塊。
這種情況算是理想，但我不滿意。
理想是因為在正常情況下，沒有參加任何瘦身計劃，只是從均衡飲食及運動入手，得到這個平均一星期減得1.7磅成果。
不滿意是我原來目標是2磅以上一星期。
不過對一個文職工作及經歷了幾日大吃大喝的新年假期的人來說，已算很不錯。
要達到一星期激瘦幾磅不難，節食便可，只要你肯捱餓，但大多因方法錯誤而減錯體重，消失的是肌肉而不是脂肪，對健康毫無好處，而且因過份捱餓致計劃不能持久，定必一日會大吃大喝而令體重反彈。
均衡飲食卻不一樣，正餐只要低熱量少脂肪高纖，只要有適量碳水化合物及足夠纖維，便有飽肚感，蛋白質亦要足夠攝取去維持肌肉，確保新陳代謝率沒有下降。
當然熱量攝取要較以往低一點，才有減重作用，若太低便會體力不支。
若要減多一點體重，就一定要加強帶氧運動﹗
但又不想影響體力又不想捱餓，就要吸收足夠糖份及碳水化合物，去轉化成能量並貯存在肌肉內。不過攝取量及運動量一定要拿捏得妥當，因為兩者很易轉化成脂肪。
均衡飲食不是絕食，是根據身體所需而進食，沒有讓嘴饞戰勝意志，只要吸收的不是高脂高糖低纖的食物，那大多不會讓人很快肚餓。
話說回來，農曆新年裡我的確有大吃大喝。不過都是挑來吃的，糕類要了蘿蔔糕，要蒸不要煎；火鍋多吃瘦牛肉、魚及菇菜，少啤酒；自助餐只吃高蛋白低脂的肉類及素菜。
只要少食幾類高危食品，多吃蔬果及「好肉」便可神不知鬼不覺地飽餐而沒有大幅增重。
唯一遺憾的是朋友送的蕃茄沒有積極地吃，快兩個星期還剩下3分1，得要加把勁。
這種情況算是理想，但我不滿意。
理想是因為在正常情況下，沒有參加任何瘦身計劃，只是從均衡飲食及運動入手，得到這個平均一星期減得1.7磅成果。
不滿意是我原來目標是2磅以上一星期。
不過對一個文職工作及經歷了幾日大吃大喝的新年假期的人來說，已算很不錯。
要達到一星期激瘦幾磅不難，節食便可，只要你肯捱餓，但大多因方法錯誤而減錯體重，消失的是肌肉而不是脂肪，對健康毫無好處，而且因過份捱餓致計劃不能持久，定必一日會大吃大喝而令體重反彈。
均衡飲食卻不一樣，正餐只要低熱量少脂肪高纖，只要有適量碳水化合物及足夠纖維，便有飽肚感，蛋白質亦要足夠攝取去維持肌肉，確保新陳代謝率沒有下降。
當然熱量攝取要較以往低一點，才有減重作用，若太低便會體力不支。
若要減多一點體重，就一定要加強帶氧運動﹗
但又不想影響體力又不想捱餓，就要吸收足夠糖份及碳水化合物，去轉化成能量並貯存在肌肉內。不過攝取量及運動量一定要拿捏得妥當，因為兩者很易轉化成脂肪。
均衡飲食不是絕食，是根據身體所需而進食，沒有讓嘴饞戰勝意志，只要吸收的不是高脂高糖低纖的食物，那大多不會讓人很快肚餓。
話說回來，農曆新年裡我的確有大吃大喝。不過都是挑來吃的，糕類要了蘿蔔糕，要蒸不要煎；火鍋多吃瘦牛肉、魚及菇菜，少啤酒；自助餐只吃高蛋白低脂的肉類及素菜。
只要少食幾類高危食品，多吃蔬果及「好肉」便可神不知鬼不覺地飽餐而沒有大幅增重。
唯一遺憾的是朋友送的蕃茄沒有積極地吃，快兩個星期還剩下3分1，得要加把勁。
2010年2月8日星期一
划艇
跑步跑得多也嫌悶，不錯，持續地跑了近50分鐘的確有一定的運動量，但每天也是這樣的跑卻沒甚挑戰性。
為了挑戰自己，便換了別的運動來玩。
你有聽過划艇機嗎？
就是那部讓人坐得很低，雙腳曲起，雙手橫握一根短棒的器械。
活動時將雙腳蹬直，然後背向後移，再用手將短棒向腰腹拉。還原時，雙臂放鬆向前伸，再用腰力將活動的坐墊前送，雙腳再度曲起。
就是人家划艇的姿勢。
難嗎？
其實很好玩的，又拉又推的，最好玩是開始時。
過不了5分鐘，準會想放棄，玩了10分鐘，全身痠痛不堪。
那是某部份肌肉平日少鍛鍊，一運動起來時便分泌大量乳酸的結果。大腿、小腿、手臂、腰、背都有大幅度的活動。
為了保持心率在140-170，我不能放軟手腳，又為了維持要有30分鐘的運動量，我死也不能中途放棄。
咬緊牙關，面容扭曲地苦撐，是真的在苦撐，看著心跳跌至130水平時便使勁的「前蹬後拉前推前蹬後拉前推前蹬後拉前推...」直至心跳上了160水平時才放緩速度。
30分鐘過後身體大部份肌肉都會痛，那刻才曉得自己之前夜郎自大，才跑得幾十分鐘便當自己是鐵人。
為了舒緩肌肉中的酸度，便在心率降至120之前，登上跑步機，展開20分鐘短途跑步，將心率提昇至150。
跑步不吃力，是划艇那30分鐘吃力。這樣的組合練習才開始了3天，希望以後能養成習慣。
為了挑戰自己，便換了別的運動來玩。
你有聽過划艇機嗎？
就是那部讓人坐得很低，雙腳曲起，雙手橫握一根短棒的器械。
活動時將雙腳蹬直，然後背向後移，再用手將短棒向腰腹拉。還原時，雙臂放鬆向前伸，再用腰力將活動的坐墊前送，雙腳再度曲起。
就是人家划艇的姿勢。
難嗎？
其實很好玩的，又拉又推的，最好玩是開始時。
過不了5分鐘，準會想放棄，玩了10分鐘，全身痠痛不堪。
那是某部份肌肉平日少鍛鍊，一運動起來時便分泌大量乳酸的結果。大腿、小腿、手臂、腰、背都有大幅度的活動。
為了保持心率在140-170，我不能放軟手腳，又為了維持要有30分鐘的運動量，我死也不能中途放棄。
咬緊牙關，面容扭曲地苦撐，是真的在苦撐，看著心跳跌至130水平時便使勁的「前蹬後拉前推前蹬後拉前推前蹬後拉前推...」直至心跳上了160水平時才放緩速度。
30分鐘過後身體大部份肌肉都會痛，那刻才曉得自己之前夜郎自大，才跑得幾十分鐘便當自己是鐵人。
為了舒緩肌肉中的酸度，便在心率降至120之前，登上跑步機，展開20分鐘短途跑步，將心率提昇至150。
跑步不吃力，是划艇那30分鐘吃力。這樣的組合練習才開始了3天，希望以後能養成習慣。
關於跑步 (二)
跑步是除了拳擊以外令我著迷的運動。
早前剛開始學會跳繩也很沉迷，不過跳繩比較高難度，不像跑步般與生俱來。前者除了心肺功能外，也要手腳協調得好，否則會經常絆繩。絕對是一項非常值得去做的運動，但我還是想把呼吸調好，所以集中練跑。
近日我已不再追求速度，我想跑得更有效，所以我只追求耐跑，例如均速10公里左右。
其實時速因人而異，我的同事可以14公里跑近90分鐘，對他來說我只是在步行。
10公里時速是以我的有效心率來量度的。通常若心率在110-120之間，我才認為我在運動；過了120並維持在20分鐘以上，我才在護心及保養血管；在140以上，維持了30分鐘以上，我就在燒脂；過了170，我便是在進行劇烈運動，此時已是運動員的強化訓練了。
所以在140-170之間對我才有健康及減肥的效果。
跑步應該是越跑越起勁，剛開始的數分鐘最辛苦，但接近中至尾段卻最來勁，有一種說不出的快意及喜悅。
所以應是越跑越快的，開始慢慢讓肌肉習慣收縮及擴張，讓血液慢慢加速流動，到後來克服了肌肉中的乳酸後，便加速的跑，讓上腦的安多酚使勁發洩，讓心跳加速至170以上，情況可維持數分鐘至10分鐘。
很多跑手就是在這一刻超越對手並衝線。待體力消耗得七七八八時才慢慢收力，調節心率。
早前剛開始學會跳繩也很沉迷，不過跳繩比較高難度，不像跑步般與生俱來。前者除了心肺功能外，也要手腳協調得好，否則會經常絆繩。絕對是一項非常值得去做的運動，但我還是想把呼吸調好，所以集中練跑。
近日我已不再追求速度，我想跑得更有效，所以我只追求耐跑，例如均速10公里左右。
其實時速因人而異，我的同事可以14公里跑近90分鐘，對他來說我只是在步行。
10公里時速是以我的有效心率來量度的。通常若心率在110-120之間，我才認為我在運動；過了120並維持在20分鐘以上，我才在護心及保養血管；在140以上，維持了30分鐘以上，我就在燒脂；過了170，我便是在進行劇烈運動，此時已是運動員的強化訓練了。
所以在140-170之間對我才有健康及減肥的效果。
跑步應該是越跑越起勁，剛開始的數分鐘最辛苦，但接近中至尾段卻最來勁，有一種說不出的快意及喜悅。
所以應是越跑越快的，開始慢慢讓肌肉習慣收縮及擴張，讓血液慢慢加速流動，到後來克服了肌肉中的乳酸後，便加速的跑，讓上腦的安多酚使勁發洩，讓心跳加速至170以上，情況可維持數分鐘至10分鐘。
很多跑手就是在這一刻超越對手並衝線。待體力消耗得七七八八時才慢慢收力，調節心率。
2010年1月28日星期四
鍛鍊目標
今年公司週年晚會將會在3月1日舉行，那天是星期一晚上，對員工來說是極之不體貼，只有孤寒財主才會想出這種自以為優待員工的晚宴。
公司晚飯等同強制性俾面派對，地點還要是位於尖東一隅的日航酒店，從公司去到酒店要經過九曲十三彎。
從不選擇中環酒店的原因，是因為老闆在日航有股份，肥水不留別人田，那麼不如在公司舉行好了，省得員工舟車勞頓，也可在週五晚舉行。
一眾攪手已經落實小弟會參與其中一項表演，一群年屆狼虎之年的女高層施壓，要本少爺當晚扮演一位拳擊手，在台上要脫衣露上身，下身只穿一條boxer short，身上最好搽油使之發亮。
經過四年的慾火洗禮，本少爺也不是省油的燈，開口要求要年青女同事幫忙為我塗抹香油。
尚記得早兩年他們要我上台，我那時老大不願意，不喜被人醜化。到今日，我竟是逆來順受，可能是跟他們混熟了，也可能是看透了，自尊是自定的，也視乎對方是何人，最重要是無傷大雅。
脫衣嘛，對我來說是閒事，我最愛當著公眾面前露體，我很賤的呢，喝多兩杯上台可脫褲也不奇怪。
你們這群迷失在慾海的女飢民，當晚早早在鼻孔塞好棉花吧﹗
於我而言，我要訂下目標，要在一個月內減去最少6磅，最好是10磅，那麼我的腹肌才夠明顯，營造噴血效果，我要當晚血流成河。
甄子丹拍一輯內褲廣告收一千萬元，我也是露肉卻僅為五斗米...
現時最上四塊還是若隱若現，我若不痛下苦功，就一定來不及了。
公司晚飯等同強制性俾面派對，地點還要是位於尖東一隅的日航酒店，從公司去到酒店要經過九曲十三彎。
從不選擇中環酒店的原因，是因為老闆在日航有股份，肥水不留別人田，那麼不如在公司舉行好了，省得員工舟車勞頓，也可在週五晚舉行。
一眾攪手已經落實小弟會參與其中一項表演，一群年屆狼虎之年的女高層施壓，要本少爺當晚扮演一位拳擊手，在台上要脫衣露上身，下身只穿一條boxer short，身上最好搽油使之發亮。
經過四年的慾火洗禮，本少爺也不是省油的燈，開口要求要年青女同事幫忙為我塗抹香油。
尚記得早兩年他們要我上台，我那時老大不願意，不喜被人醜化。到今日，我竟是逆來順受，可能是跟他們混熟了，也可能是看透了，自尊是自定的，也視乎對方是何人，最重要是無傷大雅。
脫衣嘛，對我來說是閒事，我最愛當著公眾面前露體，我很賤的呢，喝多兩杯上台可脫褲也不奇怪。
你們這群迷失在慾海的女飢民，當晚早早在鼻孔塞好棉花吧﹗
於我而言，我要訂下目標，要在一個月內減去最少6磅，最好是10磅，那麼我的腹肌才夠明顯，營造噴血效果，我要當晚血流成河。
甄子丹拍一輯內褲廣告收一千萬元，我也是露肉卻僅為五斗米...
現時最上四塊還是若隱若現，我若不痛下苦功，就一定來不及了。
2010年1月26日星期二
2010年1月25日星期一
關於跑步 (一)
身邊有很多人參加渣打馬拉松，唯獨小弟沒有興趣，不是跑不動，只是怕被電視台攝進鏡頭。
自己一向有練跑習慣，近月比較專注跑步，反而少了鍛鍊上身肌肉。
明白到外表不代表內在健康，很多肌肉型人士都是外強中乾的，只有心肺鍛鍊才是皇道，不僅延年益壽增強耐力，還是減肥的二大生活習慣之一。
自抽煙後，一直心有不甘，不服氣肺活量變差，故經常跑步去練氣及監察心肺功能。
後來便直接去玩跑步機練跑，反正本身也頗健碩，不用急著每天舉重，快快投入有氧運動的行列。
速度是其次，持久力才是通往健康之門。將目標心跳率維持在60%-90%區間，時間最少20分鐘以上，是最基本的要求，不能達到就是自欺。
任你跑得多快，若不能持久也只是會衝刺。任你「跑」得多久，沒有一定速度去增強心肺功能，也是走路而已。
之前均速約時速9公里，連跑25分鐘，另外5分鐘為熱身和緩衝。
現在均速提升至每小時10公里，可連跑30分鐘。進步來得不易，每次起跑前要認真地拉筋和壓腿。
跑得上氣不接下氣時，特別是開始後10分鐘至20分鐘時最易放棄，要不停跟自己講：「現在不是雙腳在跑步，是大腦在跑」。
長跑是意志力的事，肌肉的最大功能只在首10分鐘提供醣份，10分鐘活動之後所帶來的副產品 - 乳酸，反而是負累。平日要不停訓練雙腿肌肉去習慣長期活動便可，其他的，由意志力去負責。
跑步最好的對手，永遠是自己。因為別人退步你不一定會知道。
現在我已由一個jogger晉升為runner了，是一件很自滿的事。
跑步練氣，也是幫助戒煙的好方法。
自己一向有練跑習慣，近月比較專注跑步，反而少了鍛鍊上身肌肉。
明白到外表不代表內在健康，很多肌肉型人士都是外強中乾的，只有心肺鍛鍊才是皇道，不僅延年益壽增強耐力，還是減肥的二大生活習慣之一。
自抽煙後，一直心有不甘，不服氣肺活量變差，故經常跑步去練氣及監察心肺功能。
後來便直接去玩跑步機練跑，反正本身也頗健碩，不用急著每天舉重，快快投入有氧運動的行列。
速度是其次，持久力才是通往健康之門。將目標心跳率維持在60%-90%區間，時間最少20分鐘以上，是最基本的要求，不能達到就是自欺。
任你跑得多快，若不能持久也只是會衝刺。任你「跑」得多久，沒有一定速度去增強心肺功能，也是走路而已。
之前均速約時速9公里，連跑25分鐘，另外5分鐘為熱身和緩衝。
現在均速提升至每小時10公里，可連跑30分鐘。進步來得不易，每次起跑前要認真地拉筋和壓腿。
跑得上氣不接下氣時，特別是開始後10分鐘至20分鐘時最易放棄，要不停跟自己講：「現在不是雙腳在跑步，是大腦在跑」。
長跑是意志力的事，肌肉的最大功能只在首10分鐘提供醣份，10分鐘活動之後所帶來的副產品 - 乳酸，反而是負累。平日要不停訓練雙腿肌肉去習慣長期活動便可，其他的，由意志力去負責。
跑步最好的對手，永遠是自己。因為別人退步你不一定會知道。
現在我已由一個jogger晉升為runner了，是一件很自滿的事。
跑步練氣，也是幫助戒煙的好方法。
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