Something nice for the year

Finally their comeback
Waited too long for this!!! WOO!!!

New year, new layout

This site has been dead for a long long long long time
It was so long that i had already forgotten the url

There was something i wanted to do on this blog since last year
Had the idea since i've been reading a lot of reviews online
So i'm gonna write reviews so that others can have a better judgement before purchasing anything
This will still remain as my personal blog combined with occasional reviews

Got back to blogging cause i felt that i had a lot of reflections last year and that this place would be a good place to express them

HAPPY NEW YEAR EVERYONE!!!

Life is quite boring though

Approximately 3 weeks to my enlistment and i'm pretty bored right now
Maybe i should have found a monthly job in the first place instead of working for several exhibitions
Basically,i just do nothing much during the weekdays.
I use my com,watch tv and go for runs
But i come alive during the weekends when i can meet up with the botaks

Looking forward to army because of the salary,not like its attractive but i'm not paid a single cent now
So many things i need and want to get

Havent got any letter from any uni :C
I didnt apply for SMU though

Holiday job

Finally started working after about 2 plus months of holidays
Currently, i'm working at the Air Show
I'm only working for 5 days though,dont feel like doing jobs that span over a month or more
Dont like a regular life day in day out

I'm a receptionist at the Bombardier chalet/booth
It's a big company in the airplane manufacturing industry,third in fact
After 2 days of work i realised i dont really learn much from my job

Got to make some friends from these 2 days of work
Some are my colleague while the others are colleagues of Zixuan and Aaron

Had quite alot of fun with this group of people
Maybe because when we meet it's always for lunch or home,so we are all in very good mood

3 more days of work and my budget deficit will soon improve :D

Night

15 Ways to Prevent and Heal Muscle Soreness

15 Ways to Prevent and Heal Muscle Soreness

Things you can do before your training session

1) Adequately hydrate yourself - This should go without saying, but it bears repeating. Drinking plenty of water is one of your best defenses against muscle soreness. A good rule of thumb is to drink half an ounce of water per pound of bodyweight. So, if you’re 200 lbs, drink 100 oz of water daily. Sound like a lot? Start chuggin!

2) Front-load your nutrition - The food you eat before you workout is the fuel that your body will use to repair your muscles. Make sure to get plenty of good nutrition the day(s) before a heavy training session. A good rule of thumb for your macronutrient ratios the day before training is 40% protein, 40% carbs, and 20% fats. This should serve as a starting point for individual experimentation. The day of your training session you should be eating a diet high in protein, complex carbs, and “good, healthy” fats.

3) Get plenty of sleep the night(s) before - Again, this is common sense, but if you’re not getting enough quality sleep, then you’re putting your body at a recovery disadvantage from the beginning. 8+ hours should be the minimum before a heavy training day.

Things you can do during your training session

4) Warmup properly - One of the best things you can do to prevent muscles soreness is to perform a joint mobility warmup (a general full-body warmup is preferred, but mobility exercises specific to your exercise selection will work just fine, too), and then to do activity-specific exercises that will prime the sections of your body that you’ll be primarily focusing on during that session. So, if you’re going to be working on squats, for instance, it’s best to include some bodyweight squats in your warmup routine and gradually build up to your desired working intensity level. Your warmup should be both for general preparedness (like increasing your body temperature and the elasticity of your joints), and also specific to the activity that you’re going to do. It’s not enough to just go for a short jog to get your temperature up.

5) Regulate your training intensity - This is another super-important factor in preventing muscle soreness. Put simply, don’t work harder than your body is prepared for. I wrote an entire article on progression in your training program, but the key to remember is to challenge your limits without destroying your body. Stimulate your muscles, don’t annihilate them – good advice from former Mr. Olympia Lee Haney. The more gradually you can increase your performance, the better. Baby steps pay off more in the long haul and they also ensure you’ll prevent DOMS.

6) Shake off the tension between work periods - This is a little secret weapon against muscle soreness, called vibration training. No, you don’t need to stand on one of the high-tech vibrating platforms that they have at high class health clubs. You CAN shake off the tension though, in between sets. You can shake your arms and legs out, even your whole body. I created a tutorial for how to do this here: Vibration Training Video. This simple technique works very well to diminish muscle tension and you don’t need anything to start applying it today. Plus, it has a lot of other cool benefits, too.

7) Establish a cooldown ritual - This is more theory than science, since I haven’t read any literature stating that cooldowns directly prevent DOMS. However, in my experience, those who engage in a workout cooldown ritual are much less likely to suffer from DOMS. Apart from preventing muscle soreness, it’s a good idea anyways. Some joint mobility exercises are ideal here, but what’s most important is that you unload the functional opposite movements that you were training during your session. So, for instance, if you were doing a lot of squatting movements, you’d want to release tension in your hip flexors. Pigeon pose works perfectly for this, as do many other hip flexor stretches. Alternatively, you can create more of a routine by using Prasara Yoga. The perfect cooldown would involve several thorough full body vibrations followed by some targeted joint mobility exercises to improve immediate range of motion at some of your most worked joints, and finished with some Prasara Yoga to release deep tensions that were created during the session.

Things you can do after your training session

8) Get adequate post workout nutrition - There is so much research backing this as a viable recovery strategy, it’s not even debatable anymore. You don’t need to do this, but it will help a lot. Even a post workout shake, like this recipe, will do a lot of good. A good rule of thumb is to consume a carbohydrate to protein ration of 2:1. Eating 50 grams of carbs and 25 grams of protein following your strength session is a good place to begin personal experimentation. I always recommend whole foods over supplements (you’ll notice that supplements didn’t even make my top 15 list).

9) Eat one full meal no more than 2 hours after training - A shake or a snack immediately after your training session is excellent, but an even better strategy is to eat a full meal within an hour or two of your training session. Complex carbs and protein should be abundant in this meal, from foods such as meats, poultry, fish, leafy greens, potatoes, yams, brown rice, couscous, and rolled oats.

10) Perform active recovery frequently - Too often we think of recovery as being a completely restful activity, when the best thing we can often do to recover is get moving. Active recovery can be any form of light activity such as walking, joint mobility exercise, or very light strength training such as bodyweight exercise or swinging light clubbells.

11) Take a hot/cold shower - This is not going to make a big impact on DOMS prevention and treatment, but it will help a little bit. Contrast showers can help to increase bloodflow and aid in getting nutrients in your bloodstream out to your muscles. Alternate showering with warm water and cold water for 20-30 second intervals.

12) Take an Epsom salt bath or soak in a hot tub - Sometimes all we need to prevent muscle soreness is a little relaxation. Spending 30 minutes in a hot tub or Epsom salt bath will decrease muscle inflammation, flush toxins out of your muscles, improve nerve function, and will otherwise relieve stress.

13) Ice your muscles – This is mostly for severe cases of DOMS. Icing your muscles will not necessarily aid in the healing process, but it will reduce swelling and pain. It’s a temporary relief from pain that can serve as a good alternative to taking anti-inflammatory drugs.

14) Get a massage or massage the sore areas yourself – This is also for extreme cases of DOMS. A massage will have many benefits in terms of muscle relaxation, pain reduction, and stress relief. Just make sure that your masseuse knows you’re already in pain!

15) Avoid activities that cause pain – This one’s simple. Don’t do anything that would cause significant pain to your healing body. If you’re experiencing DOMS, then it’s not wise to exercise vigorously until you have fully recovered. DOMS is a result of doing too much work too soon – creating too much stress for your body to handle at once. It will only compound the problem by training through it.

Posting this here so that i dont have to search the internet for this excellent guide again

And also to provide my readers with useful information

Meanwhile

Dont know what to do while i'm waiting for my video to finish downloading
Dont want to start a game as i need to download the next part of the video later
I'm just bored and ended up here

Thanks for reading and haha i just wasted your time

No pain,no gain

Did too much exercise during the last 24 hours

Ran about 12km with Kian Chang via the park connector

Then went swimming with Kai Yuan and You Liang the following morning

Ended with impromptu soccer training with Lester

My muscles are tense and aching from all the exercises

To be honest,it's a nice feeling

Need to start exercising more regularly to prepare myself for army

Gold for IPPT = more money :D