Korean Job Discussion Forums

[Jeonmunka]

My wife lost five or six kilos by going to yoga for three hours a week.

[yingwenlaoshi]

Try the Yingwenlaoshi Diet:

Smoke at least two packs a day
Eat at least 1.5 kilos of ribeye steak per week
Mayonnaise
Periodic drinking binges
Endless supply of Coca Cola
Always eat while you watch TV and movies
Watch plenty of TV and lots of movies
Always eat past 7 pm (past 12 am if you can)
Mayonnaise
Cheese
Buy a big loaf of bread and use it only for sandwiches (you have 5 days to eat it)
Put lots of mustard and mayonnaise in your sandwiches
Hamburgers
Use oil whenever you want
Fry all of your meat
Need oil to fry meat or it will stick to the pan
Potatoes
Walk to the store and to the subway station/bus stop and back
Use the stairs sometimes at the subway station
Use the elevator at the subway station because you're in a hurry
Drink water sometimes
Burger King
Go hiking once a year (really gets your heart pumping)

and

Don't buy gym memberships. Just a waste of money on something you can do outdoors at the low cost of NOTHING.

[cdninkorea]

For what it's worth, here's my input:

1. Vary the rep ranges: sometimes do sets of 4-6, other times 10-12, and other times 15-20. Vary exercises as well, but focus on free weights.

2. Vary your cardio: run sometimes (better outside than on a treadmill), bike sometimes, row sometimes, etc. Sometimes do steady state, others do intervals.

3. Too much variety though and you won't know if you're progressing. I workout 3-4 times a week and have a different workout for each day. Every month or so I tweak it and once in a while do a complete overhaul.

4. Set specific short-term goals and write them down. Look at them on a regular basis. I've done this and its made a difference; putting a check next to each item is very satisfying.

I won't offer any advice about specific programs, but principles like what's above are more universal.

[Triban]

You cannot do push-ups, period?

[yingwenlaoshi]

Eat lots of chocolate.

[Captain Corea]

[Draz]

[proopser]

Are gyms fairly commonplace? I'm going to be in a city of 200,000(Gunsan to be exact)...should I expect one or two or will there be a good variety between holes in the wall and high-quality establishments?

[mua'dib]

Eating: You should not feel "full", just "no longer hungry"
vegetables will be the bulk of what you eat (at least 50% by weight) and should be eaten at the beginning of every meal. they supply the fiber and enzymes and nutrition necessary for proper digestion. They also prepare your GI tract for the rest of the meal. make sure you consume three meals per day so that your metabolism is consistent.

Excercise: For the first four weeks of weight training you should focus on proper form and breathing to avoid injury. 3 sets, twenty reps. This is crucial- when beginning a workout regimen the amount of weight you are lifting does not have to be very much at all. You will have plenty of time to become a power lifter but only if you don't injure yourself. Alternate upper body days and lower body days. I like to spend one day a week doing core excercises. Alternate by excercise back and front, pushing and pulling. For the best gains never take more than 30-45 secs of rest between excercises.
do it in this order
warm-up, light-stretch, workout, cool down, deep stretch.
warming up, cooling down and stretching will be half of your total workout time. Stretching builds strength too! no bobbing-- slow, even stretching.
During your workout keep the intensity high, but please, no holding your breath or grunting.
For the second four weeks, keep the weight the same but do 4 sets, twenty reps.

After that your tendons and ligaments etc. will be ready for some more intensity and you can drop down to 4 sets, with 8-13 reps adding weight if you are really into that.... lifters who do 4 sets show the highest gains in strength and mass.

Ignore the other people in the gym and their workouts and fancy clothes, you are there for you. Stay away from the scale and above all Stay Hydrated!!!

[Dude Ranch]

I suggest reading Mark Rippetoe's Starting Strength and watching his DVD instruction video also under the same name. His material changed my life forever. I believe learning how to properly use a BARBELL instead of machines is one of the greatest investments you can make in yourself

http://www.youtube.com/watch?v=KYXuPJfis_M

You can start his program now for 90 days. I guarantee if you learn the five basic lifts, workout every other day, and eat the right stuff for muscle growth you will be strong by the end, perhaps the best shape of your life. This is classic strength training proven by decades of experience.

Remember, there is no such thing as muscle toning, muscles can only grow or get smaller

[Panda]

I am fairly small (5'4" 108 lb)

I never tried to lose weight, but I found this way to lose weight by chance:

My secret is sleeping a lot~!!!!! and skipping meals while sleeping.

it takes several days to get used to it, then you feel comfortable staying this way.

dont eat anything after you get up until you feel hungry.

since you stomach keeps shrinking, you dont feel hungry easily, and you dont eat much even when you are hungry.

I lost 10 pounds in 2 weeks........(it was not I wanted though)

[warmachinenkorea]

[Captain Corea]

For all of those espousing the simple theory of 'calorie intake vs output', I have a question for you - If you ingested 2000 calories in one meal, vs ingesting 2000 calories over 3 meals, would it make a difference? What about the source of those calories? If I have a 2500 calorie meal at McDonalds, is that the same as 2500 calories ingested by other means?

[TheUrbanMyth]

[Rusty Shackleford]