Obesity in children and adolescents is defined as a BMI greater than the 95th percentile. The healthy BMI range varies with the age and sex of the child.

As with obesity in adults, many different factors contribute to the rising rates of childhood obesity. Changing diet and decreasing physical activity are believed to be the two most important in causing the recent increase in the rates.

Treatments used in children are primarily lifestyle interventions and behavioral techniques.

Another Monday, and another start of a promising training week. I’m into my Week 4 of my training cycle, which is the Easy or Recovery period. So every workout this week should be manageable, nothing too excessive or intense.

It’s also a good week for me to finally to recover fully, my strains on my right side of the body has been taking its toll on me the past three weeks.

Woodlands ClubFITT Gym – View Larger Map

Today I woke up feeling fully fit. I took last Saturday off attending my best bud wedding, plus the Sunday of non-activity, the two days of rest was what I really needed. Still it’s best not to push myself that much despite recovering fast.

After the usual cleaning-up upon waking, I drank my RedBull, put on some sunblock, and jogged to my training location. I finally found a compromise of a good timing to start my gym day.

I would leave my place around 7.35am, that’s when the kids are already in school singing the morning national anthem probably. That leaves my jogging route free of pesky kids, leaving only with the working adults on their way to work.

Workout of the Day

My weight for today is 68.5kg

1) Core [A]
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Abductor raise – 10x
Scissors kick – 10x
Hip bridge – 10x
Quadruped – 10x
Hip extension – 10x
Kickbacks – 10x

2) Weights [A]
Size with Strength 3×8 70%
Bench Press (Olympic) – 60kg ALL SETS
Half Squats (Olympic) – 100kg ALL SETS
Split Half Squats (Olympic) – 60kg ALL SETS
Clean (Olympic) – 55kg ALL SETS
Abs front (Weights) – 3×20x20kg Incline at max height
Abs back (Weights) – 3×15x15kg
Hamstring (Machine) – 105lbs ALL SETS
Hack Squat (Machine) – 180kg ALL SETS
Shoulder Press (Dumbbell) – 7kg ALL SETS
Pullup & Pushup – 5 x 5pullup x 5pushup

3) Plyometrics
Box Jump – 3×8
Hurdles – 3×7hurdles
Straight leg drive – 2×7hurdles
Knee leg drive – 2×7hurdles
Bound then Sprint – 3x
80m dash with flying start – 3x, recovery walk back

Upon arriving the gym, it’s great to know the place ain’t that crowded. That’s the good thing training in the morning for gym. The workout today was 99 per cent waiting-time free, except for the last workout which is the Hack Squat.

Technically I arrived at the machine first before another user, who was beside the Hack Squat machine doing Squats at the rack. While still doing the Squat, the gym user during recovery placed his weight plate on the Hack Squat, intending to ‘book it’.

Like HELLO! Can you be at two places doing your workout at the same time. Why don’t you settle your Squats first before proceeding with the next workout.

Of course I let him use it first, despite him saying we can share. Thanks but no thanks, the thing is my weights are far heavier than his, and it’s cumbersome to add/remove the weights plate if we were to share.

It’s good however that the gym user doesn’t dilly-dally when he did used the Hack Squat while I waited. He did his workout, rest for recovery, and finished in around 8-10 minutes.

After my turn on the stinky Hack Squat, it’s conversion at the outdoors. Nothing unusual to report, everything went to plan. I reduced the sets today being it’s an easy recovery week. Anyway I thought I could use the stadium today for my training conversion, but it seems it’s one day away from being re-opened, which is tomorrow. I got the date mixed up, DOH!

For me personally I do my stretching ONLY after my main workout, never before, as such stretching is not conducive for my explosive and sprints training.

I take about 20-30 minutes plus slight massage for my stretching cool down. Well I do hope Zuzana’s stretching would inspire you do to stretch, it is an important aspect if you want to stay injury free.

At TEDxTC, he shares the 9 common diet and lifestyle habits that keep them spry past age 100.

Ohai everyone, I’ll make today’s entry a jiffy. What a rush for me later, things to do, places to be, and I do hope it won’t get too bad to a point of exhaustion and affect my recovery.

Well my condition from yesterday’s speed endurance, well I felt fine today. Doesn’t seem to be hurting anywhere. The sleep probably helped, 7 hours plus long, nearly eight, the longest sleep-time I had this week.

Woodlands ClubFITT Gym – View Larger Map

With the long slumber, that means I woke up later than usual for my Friday’s gym. I arrived at the gym after my usual jog around 9am. It’s around this time usually I’m halfway done with my gym workout, yeah I was that late.

I started the gym session by heading to the toilet first. The darn stomach was yearning for some ‘down-time’ if you get what I mean. And trust my luck for the day, while pulling my pants up after clearing my bowels, my zipper broke!

Luckily my singlet is long enough to cover the zip area. But I was uncomfortable the whole time doing my gym, as in my mind I had this concerned thought of my dick slipping out of my zipper during a workout, which is quite impossible of course as I was wearing undies inside, still the concern was there, hehe.

Workout of the Day

1) Core [B]
Bridge – 1 minute for front, sides and back (skipped back)
Bridge dip – 10x
Bridged leg lift – 10x
Back Bridged leg lift – 10x (skipped)
Side Bridged leg cycle – 10x (skipped)
Quadruped – 10x
Reversed Hip extension – 10x
Side Kickbacks – 10x

2) Weights [B] 3×8 80%
Bench Press (Olympic) – 60kg all sets
Half Squat (Olympic) – 100kg all sets
Abs front (Weights) – 3×20x20kg
Abs back (Weights) – 3×15x15kg
Hamstring (Machine) – 105lbs 115lbs 125lbs
Row Pull (Machine) – 130lbs 140lbs 150lbs
Bicep Curl (Dumbell) – 7kg all sets
Hack Squat (Machine) – 160kg 170kg 180kg
Pullup then Pushup (Machine) – 5×5

3) Plyometrics
Box Jump – 5×8
Hurdles – 5×8hurdles
Hurdles Straight Leg Drives – 2×7hurdles
Hurdles Knee Leg Drives – 2×7hurdles
5 seconds tap, burst sprint – 2x
5 jumps, burst sprint – 2x

Since I was late today, I had to improvise. I cut about 10 seconds off my usual recovery time, and skipped 2 exercises on the core. With that more of less I managed to somewhat finish my training although later than usual, but earlier than expected if not for my improvisation.

The thing about going to the gym is that, you meet all sorts of ‘unique’ people. I just chuckled at those who are attention whore. I don’t want to spill-it or divulge more as probably some of the gym users at my training location perhaps read my blog eh?

As for me, at the gym, my aim to keep get in, keep a low profile, don’t dilly-dally, get pumped, and get out. Simple, not intrusive, and serves my goal.

After gym, it’s the usual conversion. Being it’s an intense week, the sets were increased to the max. With that I’m sure feeling the exhaustion now at my legs as I’m writing this entry.

When it was time to do some sprints part, I was hoping to do 3 to 5 sets, but managed to do only two, as I felt a twitch on my right leg, yup the one that’s currently prone of being strained.

I listened to my body and stopped at set number two. I packed my stuff, did active recovery, handled some errands along the way, and am now doing my recovery.

Well until next week people, remember it’s smart training!

Recapping my condition from my previous training, well I woke up feeling alright this morning. The slight ache on my waist and right leg near the knee is still ever present.

I’m sure I’ll strain it again if I were to over-worked myself later in sprinting, however I feel my recovery is taking a turn for the better. My condition does keep getting better, the ache diminishing little by little.

Republic Polytechnic – View Larger Map

After waking up, I did the usual preparation, drink RedBull, washup, clear bowels and such. Not wanting to sound gross, in fact I cleared my bowels twice. It’s always good to do it before training, as it’s get annoying when the urge to go to the toilet happens in the middle of your workout.

Well after the above, it’s jogging to my training location, Republic Poly stadium. As usual the place was vacant, nobody was around. There were a few kids who came in to do some jogging, that’s it. I sure love the place as it’s void of anyone, suits the need for my privacy.

Workout of the Day

1) Dynamic Warmup

2) Speed Drills

3) 3×325m
Capacity Specific Training
85-95% effort
10m flying start
Recovery 10-20min
Set #1 – 46.0s
Set #2 – 46.1s
Set #3 – 46.7s
Average Set ~ 46.27s

4) 4×60m
Flying start
Full effort
Recovery walk back

5) Active Recovery

6) Stretching/Massage

I started the morning with some dynamic warmup, moved on to speed drills and finally rested a bit before the main workout. The thing about running here is that I’ve to judge the distance, and I’m unsure if it’s correct.

Plus the track configuration is very weird. The curved are so sharp, your running form is affected as you turn the bend. I was targeting perhaps 42-43 seconds to cover 325m, but I was totally disappointed.

The timing came out on average 46 seconds, that’s freaking slow. I don’t know if the slow timing is attributed to the measured distance which might be wrong, or the sharp bends that forces me to slow down when sprinting.

Well anyway, at least I tried my best when running. I felt it’s a 85 per cent effort on my part, and that’s all that matters. My running tactic earlier this morning was similar to running the 400m, a good burst, float, round the bend as if I’m running a hill, and hang on the last part.

Tomorrow Saturday is my last training day, and it’s a day off for me as my best bud is getting married. I’ll be out the whole day, and a good opportunity for me to recover.

Well today is Wednesday and midweek, which means the training intensity will drop after the tough workout the past two days.

It’s usually tempo type of training every Wednesday for me. My take on it, to do runs below 300m, do it fast, and with rhythm.

My condition is still the same. My right side of my body seems to be taking much of the strains than my left side. Currently only my waist and right leg is feeling the ache. The shoulder seem fine by now, and I’m wearing an ankle guard on my right foot as a precaution measure.

Republic Polytechnic – View Larger Map

As usual after work, it’s nap time, great for recovery. Upon waking up I drank my RedBull, put on some sunblock, and off I jog to my training location. Today’s weather was fine and dandy, sunny throughout, great for a sweat session.

I arrived at Republic Polytechnic stadium, and as usual no one is using it. I felt the track there is pretty much under-utilised. But for today, the field was used, some inter-faculty matches between the kids.

Workout of the Day

1) Dynamic Warmup

2) Some Speed Drills

3) 12×100m
Power Specific Training
75-80% effort
Recovery 1:4
Set #1 – 14.8s
Set #2 – 15.0s
Set #3 – 14.6s
Set #4 – 14.8s
Set #5 – 13.9s
Set #6 – 14.0s
Set #7 – 13.7s
Set #8 – 13.8s
Set #9 – 13.2s
Set #10 – 13.6s
Set #11 – 13.6s
Set #12 – 13.6s
Average Set ~ 14.05s

4) Conditioning
18types x 20reps = 440reps (Double reps for four types)

5) Active Recovery

6) Stretching/Massage

When I started out the training I initially planned to do 16×100m workout, but reduced it to 12 sets due to my strain on my right leg.

It felt kinda alright before the main workout, but after a few sets, it began to tighten up and I know this time I need to listen to my body, and not get in the same position previously where I pulled something when my body was giving me signs to stop.

With that, I tried to run the best I could without agonizing the strain even further. I told myself to run fast, but relaxed. In fact today my average timing, and fastest run was better than any other previous similar training session.

I could do better on my runs today, the slowest and fastest run was 1.8 seconds apart, I should try to reduce it below 1 second for consistency.

Tomorrow being another training day, and if my strain still persist, I guess I’ve to do workouts that are short, but of quality. A self-preservation of sorts on my part.

I do hope the extra day off on Saturday which I’m attending my best bud wedding will do its magic.

I ended today’s training with body conditioning. That took about 20-30 minutes. I took my time, but not too long to complete some 400 plus reps of abs/core exercises. I’m aiming for 1000 reps by next year, well surely but slowly I’ll get there.

Hmm it’s recovery time for me now, some work to finish off, and its lights off. I start early tomorrow as I’m doing my workout in the morning.

The Mayo Clinic Diet tells its readers that their program includes a plan to help them lose up to 6 to 10 pounds in two weeks. Dr. Donald Hensrud talks with Dr. Jennifer Ashton about how that claim is possible and practical.

The Mayo Clinic released a diet in late 2009 that legitimately earns the name “The Mayo Clinic Diet”.

Prior to this, use of that term was generally connected to fad diets which had no association with The Mayo Clinic.

The diet developed and endorsed by The Mayo Clinic is presented in the form of a book- The Mayo Clinic Diet and a logbook- The Mayo Clinic Diet Journal.

This diet begins with a two week period where five specific bad habits are replaced by five specific good habits. According to the authors this should result in a 6 to 10 pound loss during that 2 week period.

The remainder of the program is based in large part on a combination of portion control and exercise/activity.

This part of the program is designed to allow the safe loss of one to two pounds per week. This translates to a potential loss of 50 to 100 pounds over the course of a year.

The program uses a food pyramid that has vegetables and fruits as its base.

It puts carbohydrates, meat and dairy, fats, and sweets into progressively more limited daily allowances. The diet emphasizes setting realistic goals, replacing poor health habits with good ones, and conscious portion control.

The legitimate Mayo Clinic diet does not promote a high protein or “key food” approach. There have been diets falsely attributed to the Mayo clinic for decades.

Many or most web sites claiming to debunk the bogus version of the diet are actually promoting it or a similar fad diet.

The Mayo Clinic website appears to no longer acknowledge the existence of the false versions and prefers to promote their own researched diet.

Heya all, I’m back here again today. Well earlier, training was a bit of a rush, and I hate that, as you tend to compromise your workout, be it the recovery period, to your running form.

The reason is that, I took longer than expected shopping for stuff today. My best bud is getting hitched this weekend, and I was completing my remaining shopping items for the big-day. Well this Uncle is one of the best-man, so I’ve to look my best eh.

Still it’s a happy occasion, so I don’t mind taking a little time off my usual routine, as long there’s still quality in that shorter time-span of training.

The ‘Hills are Alive with the Sound of Music’ training location – View Larger Map

My schedule was pushed back two hours later today. I woke up from my nap after work pretty late, around 5.30pm. I took my usual RedBull to get me going, washed up, and prepared for my training.

After Dynamic Warmup, I did my conditioning at home. Usually it’s done after my main workout, but since today’s training location is at the slopes, that’s not an ideal location to do my conditioning.

I jogged to the training location, which took about 15 minutes. I just love this workout area, it’s so spacious and I felt a sense of calmness every time I’m there.

Workout of the Day

1) Dynamic Warmup

2) Home Workout
4×20reps = 120reps abs/core (Two types are 40reps)
2×40reps shoulder press

3) 2×15m Uphill Sprints

4) 1×80m Downhill Sprints

5) 1×80m Unassisted Sprints on flat ground

The above 3, 4, and 5 in successive effort one after another
Full recovery
Doing 3 + 4 + 5 = One set
I did four sets

6) Unassisted Sprints on flat ground
Flying start
20m easy > 20m sprint > 20m easy > 20m sprint
Two sets

7) Active Recovery

8) Stretching/Massage

For the sprints part on the slopes and flat ground, I cut the reps by half as my strains is still giving me the ache. I don’t want to risk aggravating it, so I just did enough to feel the speed.

I noticed that all my strains the past week, the waist, the shoulder, the ankle, the leg is all on the right side of my body. I’m a right-hander, so I reckon that’s why. I’ve got to be more balanced in my sprinting.

With my strains piling-up, I’m going to give my recovery an extra focus. More massages, more stretches, more food, and more sleep. I want to be fully fit by next week.

Why? Well because by next week, the stadium in my area will finally be re-opened. That’s when I’ll go into specific track workout. No more judging of distance at Republic Polytechnic, or having awful looking singlet tan, now I can train bare-bodied.

For me personally, I was more engrossed in ogling at Zuzana rather than the workout.

After all that ogling, on a second pass of viewing the video, this is an intense overall workout, which requires small space, and ideal sweat-out session for anyone, from beginner to experts.