If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
I am writing this after the success of my own weight which went down from 73kg to 55kg in 1 1/2 years and over time coming in as the champion for the Standard Chartered Marathon 2008, at the age of 43 with a time of 2 hr 49 min.
Also, after an advice, my friend Pramod Kukunur has lost from 80kg to 72kg within 3 months from mid January to mid- April 2010. Hence, he has initiated this blog so that I can help as many people as possible to reduce weight.
20 Pearls of Wisdom to Reduce Weight
1. Watch your weight by weighing everyday.
2. Consume a lot of fruits and vegetable. Anti-oxidants are present in these food.
3. Take food like cornflakes, pasta and spaghetti.
4. Drink 200 - 300ml water an hour per day, 9am to 7pm.
5. Do strength training once a week. Muscles will burn fats like furnace.
6. No late night food. Possible stop consuming food by 6pm, latest by 7pm
7. Exercise 20-40 min per day, except on one rest day, go for brisk walk, run, cycle or swim
8. Avoid people who likes to keep talking about food.
9. Take heavy breakfast in the morning.
10. Do not go for second helping, instead take fruits and vegetables.
11. Take food as medicine.
12. Do Yoga or Tai Chi to increase the metabolism in the body.
13. Take food made up of wheat.
14. Consume deep fried very sparingly.
15. Make available fruits around the house, outside.
16. Chew food 30 times.
17 After food, do not sleep immediately. At least an hour should go before sleep.
18. Take spices in food.
19. Drink water before you consume food.
20. Wake up and sleep early.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
