Muscle Lost, But Not Forgotten: Aunty-Uncle Gains With Dumbbells & Kettlebells

🥶 Muscle Lost, But Not Forgotten: Aunty-Uncle Gains With Dumbbells & Kettlebells 💪🛎️

Disclaimer: I’m not a certified trainer, but I confirm I got one very legit old uncle body. So take my advice with some protein shake, can?

You know lah… once you hit 40+, 50+, suddenly your arms go missing. Not kena kidnapped. Just shrink. Your thighs downgrade from drumstick to satay. Muscle disappear faster than free buffet at company D&D.

This thing got name one – sarcopenia. Fancy word for “you’re getting old and your muscles cannot be bothered anymore.” Around 1% of muscle mass lost every year after age 30. If you’re not doing anything about it, you’ll soon be starring in your own horror movie: Attack of the Shrinking Uncle/Aunty.

So how? Retire muscle already ah?

Eh no lah. Still can fight. Still can flex. No need to sign up for Mr. Olympia or become influencer wear sports bra take mirror selfie. Just need to start somewhere. My somewhere? Dumbbells and kettlebells. Can do at home, void deck, even in front of Netflix. No excuses hor.

💥 Why Dumbbells & Kettlebells?

1. Compact. Don’t take up space like those gym bro machines.

2. Functional. Helps with real-life stuff – like carrying NTUC bags, grandkids, or sprinting for last MRT.

3. Scalable. You small-size now never mind. Got light weights. Slowly build up.

🏋️‍♀️ 5 “No Wayang” Moves For Real Gains

Do 2-3 rounds, 10-12 reps each. If too easy, increase weight. If too hard, reduce ego.

1. Goblet Squat (Kettlebell or Dumbbell)

* Hold in front of chest.

* Squat down, backside like sitting kopitiam chair.

* Helps build leg power and core.

🗣️ “Don’t cheat hor. Your thighs must feel the burn, not your knees.”

2. Overhead Press (Dumbbell)

* Push weight above your head.

* Good for shoulders and ego.

🗣️ “When you can carry your rice cooker above head, then you know this one working.”

3. Renegade Rows (Dumbbell)

* Plank + row one dumbbell at a time.

* Works back, arms, and your inner swear words.

🗣️ “If you’re cursing halfway, congrats — means you doing it right.”

4. Kettlebell Swings

* Swing from hips, not arms.

* Explosive power, cardio, sweat until can cook egg.

🗣️ “This one ah... uncle favourite. Feel like Tarzan. But need control, not anyhow swing like siao lang.”

5. Farmer’s Carry

* Just walk holding heavy dumbbells.

* Grip strength, posture, core — all activated.

🗣️ “Imagine you walking home from Sheng Siong with 4 watermelons. Same feeling.”

🥗 Eat Like You Mean It

Muscle needs food leh. Not just kopi-C and kaya toast.

* Protein: eggs, tofu, chicken, ikan bilis if must.

* Sleep: Netflix can wait. Muscles grow while you sleep.

* Recovery: Don’t go hero mode. Got pain, rest lah. No shame.

✊ Final Pep Talk From Wayang Side

Some people say, “Aiya I old already, why bother?” Eh hello. You’re not expired. You’re just marinating. Even better than before, just need to wake the muscle up.

So pick up that kettlebell. Shake off that couch-potato muscle. If you don’t use it, you lose it. If you use it, maybe next time the MRT uncle will give you his seat.

Be brave. Be wayang. Be buff.

#UncleMuscleRevival
#KettlebellLaoHero
#WayangRunnerGains

Make by Chatgp in my style 

The Silent Thief: How Old Age Muscle Loss Can Affect Your Life

The Silent Thief: How Old Age Muscle Loss Can Affect Your Life, and How Dumbbells and Kettlebells Can Help You Regain Strength

As we age, our bodies undergo a series of natural changes that can affect our physical appearance, mobility, and overall quality of life. One of the most significant and often overlooked consequences of aging is muscle loss. This phenomenon, known as sarcopenia, is a gradual decline in muscle mass and strength that occurs due to hormonal changes, reduced physical activity, and other factors.

Sarcopenia can start as early as our mid-30s, but it typically becomes more pronounced after the age of 50. At first, the effects may be subtle – perhaps just a slight loss of muscle tone or a bit less strength when lifting groceries. However, over time, muscle loss can have far-reaching consequences for our daily lives.

The Impact of Muscle Loss

When we lose muscle mass and strength, it's not just about looking a certain way in the mirror. Sarcopenia can affect our:

1. Mobility: Reduced muscle strength makes everyday activities, like climbing stairs or carrying groceries, more challenging.

2. Balance: As we age, our balance and coordination also decline, increasing the risk of falls and injuries.

3. Metabolism: Muscle plays a crucial role in regulating blood sugar levels and metabolism. When we lose muscle mass, our bodies become less efficient at processing glucose, leading to potential metabolic problems.

4. Bone Density: Muscle loss can contribute to decreased bone density, further increasing the risk of osteoporosis and fractures.

5. Mental Health: The physical limitations caused by sarcopenia can lead to feelings of frustration, depression, and anxiety.

The Good News: Building Strength with Dumbbells and Kettlebells

Fortunately, it's possible to regain lost muscle mass and strength through resistance training using dumbbells or kettlebells. These versatile tools are perfect for older adults who may not have the space or desire for a traditional gym membership.

Why Dumbbells and Kettlebells?

1. Portability: Dumbbells and kettlebells are lightweight, easy to move around, and can be used in the comfort of your own home.

2. Variety: Both dumbbells and kettlebells offer a wide range of exercises that target different muscle groups, keeping workouts interesting and engaging.

3. Progressive Overload: By increasing the weight or reps over time, you can challenge yourself and continue making progress as you age.

Getting Started with Dumbbell Exercises

1. Start with lighter weights: Use 5-10 pound dumbbells for most exercises to focus on proper form and technique.

2. Focus on compound exercises: Compound exercises like squats, deadlifts, and bench presses work multiple muscle groups at once, making them efficient and effective for building strength.

3. Incorporate isolation exercises: Isolation exercises like bicep curls and tricep extensions can help target specific 

ic muscles and add variety to your workout routine.

Some examples of dumbbell exercises include:

 Dumbbell squats: Stand with feet shoulder-width apart, hold a dumbbell in each hand, and slowly lower yourself into a squat.

 Dumbbell rows: Hold a dumbbell in one hand, bend at the waist, and lift the weight up to your side.

 Dumbbell bicep curls: Stand with feet shoulder-width apart, hold a dumbbell in each hand, and curl the weight up towards your shoulders.

Get your Dumbbells here

Getting Started with Kettlebell Exercises

1. Choose a kettlebell that feels comfortable: Start with a lighter weight (8-12 pounds) and gradually increase as you become more comfortable with the exercises.

2. Focus on dynamic movements: Kettlebells are designed for explosive, dynamic movements that engage your core and challenge your overall strength.

3. Try swings, squats, and presses: These exercises work multiple muscle groups and are excellent for building power and endurance.

Some examples of kettlebell exercises include:

 Kettlebell swings: Hold the kettlebell with both hands, swing it back between your legs, and then up to chest height, using your hips and legs to generate power.

 Kettlebell squats: Hold a kettlebell in each hand, stand with feet shoulder-width apart, and lower yourself into a squat, keeping the weight close to your body.

 Kettlebell presses: Stand with feet shoulder-width apart, hold a kettlebell in both hands at shoulder height, and press the weight straight up over your head.

Tips for Success

1. Start slow: Begin with shorter workouts (20-30 minutes) and gradually increase as you build endurance.

2. Listen to your body: Rest when needed, and don't push yourself too hard – especially if you're new to exercising or have any underlying health concerns.

3. Make it fun: Choose exercises that bring you joy, and vary your routine to keep things interesting and prevent plateaus.

Get your Kettlebell Here

Conclusion

Sarcopenia is a natural part of aging, but it's not inevitable. By incorporating dumbbells and kettlebells into your workout routine, you can build strength, regain muscle mass, and improve your overall quality of life. Remember to start slow, listen to your body, and make it fun – with the right approach, you can overcome the challenges of age-related muscle loss and thrive in your golden years.

Thank you for reading

Tampines hub 2.4km Run

Long time no write blog cause after the 160km Virtual run than I go for my third vaccine jab. After the jap I got frozen shoulder and heel pain. For the frozen shoulder took me quite sometime to heal it in a painful way. But the heel pain on my left foot. That I can't solve. So I keep looking for solution watch many YouTube than I find a guy who see many doctor but the heel pain keep coming back in the end he solve it by himself buying those Arch support soles and the running slipper than solve it pain. So I copy. 

This does not really solve it but at least it can heal for days if I don't run or stand too long. 

After a year the gov open up than I saw this Tampines hub got free running event 

so I just register. To me it free so if on that day I heel pain than I just DNS. 

Than I forget about it. As the event date come closer. I received their email than I remember I got register. So I scare I so long never run on the running date I may fail. So I start to try running a 2.4km. the first run it took me 15min to complete and I vomit. The second run it took me 14min to complete. To me it not bad already. My last 2.4km run in the Sport hub is 10min20sec that why never got the T shirt need below 10min. Haha

On the event day. I thought can go there video the participants but the volunteer say cannot go to the running track so I just wait for the time to get my bibs. 

The first run are for the females so after they finish And come back I saw many carry trophy. Than saw my friend Carol and she told me if run below their so call timing will get trophy if over it will get a medal. OMG than I go check what is Master timing. So I must run below 13min45sec to get it. Walau my second training run is 14min leh. Sure cannot get loh. Than my girlfriend ask I can get or not.  I told my girlfriend I try my best. 

Don't forget I got heel pain. So before the race start I drink a can of 100 plus than I go toilet vomit it out. Haha. 

After the briefing by the organiser. He say 1 round is 700m and need to run 3 round plus a 300m to complete. And told us we need to count the rounds ourself. OMG this would be a problem. 

After that we master runner all go to the starting area. Than the organiser just shout start we all master run like the flash. I try to run very fast for my first round so I aim someone that I can chase behind. But after the second round my pace start to slow pochiek but I still try to keep up. Many start overtake me but ok I just keep running don't stop. Heavy breathing try to relax and cool my mind. I cannot sweat that why my head and body get heated up. But just endure after that I forget how many round I run but I remember that guy Infront of me. So if he stop than I stop. 

In the end I finish it but do not know my timing. 

Than my heavy breathing still continue and I follow Steven he say go level 4 see result but we went into a room and wait but I want to vomit so I went to the toilet. Than I from toilet come out go back to the room see something not right. We must have go to the wrong place to see result. So we go out search and it in second lever. Lol. When we walk in the room super long Q. The volunteer ask us to check result. And  I see my bib number OMG I can get trophy 11min20sec. Just lucky. 

After long Q for trophy and photo taking. I went back to look for my girlfriend. 

At first she thought siao loh so long.she saw many runner that run in my start time all come back already. She think I must have pochiek. Lol . But when she saw I got trophy she happy for me. What a sweet girlfriend. 

After that we go for a sweet dinner. And in dinner time she ask me how I feel if see everyone I know get the trophy and I did not? I think I would be sad bah for not training and blame it on the vaccine. Lack of training I cannot expect to be like last time bah. Other runners run every day. I just started. Let me know how you feel ? Lol

Overall trophy not the important things. Important is to meet the old runners. 

And enjoy every moment in your run. And every Moment with my girlfriend. The best thing for this event that it is Free and come with many goodies from NDP. Lol

Now I wear the slipper in my house hope my heel recover again. Second day when I wake up tomorrow sure pain like hell. 

This is a wayang blog. Do not trust everything you read.

Judge by yourself.

Be brave be wayang

 

My Country Singapore

Singapore, not a easy country to live in. I was not born here but I grow up locally. I school here from kindergarden to Secondary. I serve my country for 2 years and many years of reservist. From the time where big brother handphone till now touch screen smartphone. From the time i watch drama using VHS tapes till now stream for free.  Singapore keep changing and it change fast.

Yes no doubt to me Singapore is a great country to stay. In the past Singapore really got nothing to do accept watch movie. and to know someone you ether go community center or go to your religion gathering. Yes you can know many people if you still schooling. but at my age, not interested in learning. than the internet came and everything change. and the pace keep getting faster and faster. 

Singapore said really is a good place to be. Low crime doesn't mean no crime. and not many natural disaster at all. only recently some so call mini Flood. 

Singapore is a place of laws. The Government will constantly change it laws whenever they see necessary or come out new one till you don't even know what is right or wrong anymore. In this Country where in the past you can do or enjoy will be forbidden in the future.

Singapore is constantly changing. If you notice that some part or the road will have rebuild all the times. They can build a road than after a year or sometime few month rebuild the road again.  Build than demolished it than build again. I think this is how to have great economy bah. So that people will have a jobs to do. 

Singapore only like to go up but seldom go down. What I mean is Transport fare will go up, SP bill will go up. Up up up. Whenever there a announcement on GST rise. All business will start to rise their cost. Food and drink price will go up. In our previous GST is 7% and it say will go up to 9%. But it have not start yet and people start to panic. Hello it only rise 2% more but the people will increase whatever unreasonable percentage. Eg. Like a Wanton mee last time is $3 it will increase another 50 cent. It more than 2%. But no choice. Every year inflation rate going up. 

So not easy to be a Singaporean. Either you make more money or you lower your demand. That how you survive here. That why the people here is so stress. A bit a bit will make a big scene. A bit a bit will quarrel with each other. And when people make a big scene. All smartphone will start to aim on them. Than within few minute the video will be in social media. Maybe because Singapore got not much news to report. That why  it seen like small matter will become big news. If not next time you go coffeeshop gather you got nothing to talk about.

Overall Singapore such a small little Dot can become such a strong country also not easy. It all depend on the people here. From the lower class to the upper class all contribute bit by bit. Because Singapore do not have natural resources. If got I think the people here will not be so stress bah. 

Ok write until here bah. Don't think anyone will read.

Stay Safe Stay Wayang.

Kim C 100 Miles Challenge Run Multi Level Method

I have invent a Running routine to run my 100 miles Challenge 2021 by Running Guild (SG) (multiple session) so that I will not get injure and stress out.

 This routine also good for training your endurance and commitment in something you hope to finish it. This routine is for running in multiple session. but if you a elite can go one shot run 100 miles. than this not for you. I been lack of running since pandemic start, so i need to train back my normal running standard and I am getting old. due to too many heart palpitation occur when I try to run fast so i decide not to risk my life and go in my pace. 

This routine is for beginner who want to run longer distance. For runner who stop running for a long time. For people who want to challenge themselves.

I call this a Multi Level Kim C Method Run. another name is Kim C kinder garden Math Run. lol

this is how you do it.

A 100 miles is equal to 160.934 km make it 161 km. You will start by running you first run 5 km than second day 6 km third days 7 km and so on till you reach 18 km and that will get you 161 km. 

5+6+7+8+9+10+11+12+13+14+15+16+17+18 = 161 km

same as if you going for 200 km

5+6+7+8+9+10+11+12+13+14+15+16+17+18+19+20 = 200 km

is just that simple. kids also can calculate. that adding up is simple. is the run that is tough. If you long time never run and start to run you will feel how tough it is to even finish a 5km run. That why I try to make this routine or you can call timetable. From short distance slowly increase by 1km per run. I don't say per day cause if you can do continue day by day non stop than it good. But if not you can just run one day and rest one day. 

The benefits of adding 1km per run. First is to get use of running. By add 1km per run you will slowly feel the 5km is nothing by the time you reach 10km. By the time you reach 15km you will feel 10km is nothing. Cause you already get use to it. Second you can know when will injure occur like IT band heel pain leg cramp and etc so that you know when to deal it it. Third you can also test all the running shoes you bought that is it suit your feet for longer distance. For your info after I rarely run. All my running shoes sole came off simply just peel off. So shoe must wear and run if not it will spoil.  Here is some example https://vt.tiktok.com/ZSeFTX4YF/ . than you also know that when will your energy run low. for me I bring two water bottle. one is tailwind endurance fluid drink  to replenish my sodium to prevent me from cramp and another bottle of plain water just to pour on my head to cool me down. I will slow down every 3km walk 100m and run again. I only drink when I slow down. 

The routine is not a competition. You can take your time. The main goal is to finish what you start. If today is to run 15km. No matter how tired just finish it. For every target km you complete. You will feel a sense of achievement. That you done it. By yourself. That a single great accomplish. Yes no medal no t shirt but you have make a difference. You will feel different. 

Lol but for me. I got medal and t shirt cause I pay for it. I join this 100 miles Challenge so that I will not get lazy. I mostly run in circle at my block. 

But after I complete the race. I will get back to my lazy self again. Until my next race. 

To prevent injury you can do some warm-up before you start. Click the video for example 

Do share and like if it help you. Don't keep this to yourself. Help other find their inner strength. 

Stay wayang run wayang

5 Good Reasons to Run Slow

In the running society, runners metamope fast is consider elite runner. But there a new force of elites is growing. The runners who run near the cut off time.

What I mean by running near a cut off time. So if a full marathon cut off time is 8 hrs and you manage to complete at 7hrs 59min. That a real real super elite.

Running a slow pace near like walking pace is really really a hard things to do. If you don't believe go ask a fast runner that run a sub 3 or sub 4 to run a sub 8. He or she will die. Fast runner got no patience. They run fast cause they want faster finish faster go back. faster get all the goodies. as for slower runner by the time you finish the race, the event organizer already pack up. 

Slow running need lot of patience. You can see runners keep overtake you and panic that you can't compete. You need to be very calm. So calm till you can enjoy the scenery. Slow runner also have a mental that if cannot be in time. Just finish already a accomplishment. Finding balance in their life. 

The disadvantages of slow elite is that by the time they complete. Mostly all the goodies, food or drink already finish. Another things is that if they go to race with a group of friends. Those faster have to be patience too to wait for them to finish. But that what friends are for. For good times and bad times. 

But you be surprise there a marathon for Slow runner, it is call Slow Marathon. one tak eplace in  North East of Scotland and one in Japan ECO Slow Marathon INBA. The purpose of this kind of race is to let you enjoy the landscape of the country and the last who finish will be the winner

When we start to age. Some of us will begin to run slow. Like me last time like to run fast and very competitive. Now pon cik already after this 2 years covid scare to go outside. Slow running also got it benefit. 

1, You will not easily get injure

2, You can enjoy the scenery more

3, You got less anxiety 

4, If you in group you can chit chat more.

5, You can take your time to shit if you got to go

Life is so stress now I think it time to slow down. But whenever you feel like to be competitive again. can just train back. only it will take years. lol

So Be Brave Be Slow. 

What I learn From Running? Part Two

What I learn from running?
Running create many elites. Elites are not elites in the beginning and many just become well known after few years of running.

Elites can be sort in different types.
The first types are the real elites. I call it the Fast One. This kind of elites will train their heart out and win a race. They are very competitive toward any race. But thats human. Human are competitive in many ways. May not be running but competitiveness in many forms. I have give up to be competitive in running after this covid start. Now more of a slow runner. Healthy can be gain by just simple run. 

Second type of Elites I call it the Fashion elites. Some are fast runners and some just run more for photo taking for their social media. A good thing about Fashion runners is that if they get enough following. They might get a sponsorship or become a ambassador of some running event. They can get free stuff from sport brands. To the brand it a win win situation. More awareness more sales. 

The third type are the Ultra Elites. Those who run so long distance till they forget how to go home. The distance so long that they like don't have to work at all. Distance that take days to complete. Distance that some time no time to eat or sleep. The Ultra Elites many are we so call Nuts. But they enjoy every moment of their run. Ultra Elites mostly after many road run will turn to trail run. Trail I mean nature. 

Last the Weird Elites. The Elites that run long distance but wear slippers or flipflops. Elites that wear a costume. Running barefoot. To many runners it may seem normal already by now but I still think it wired and hard to run in flipflop for long distance.

Anything write here are not true. It just a silly thinking of a silly guy like me. 

Be Brave Be Wayang and Be Safe

Life still need to go on no matter what come ahead.