Thursday, 10 October 2013

Boiling Water vs Burning Fat

For those who are working hard on losing fat, here’s an analogy:


Imagine 2 scenarios where you’re

  • boiling the same amount of water on a gas stove
  • using two different pots, and
  • the same amount of heat.
Scenario #1

  • You’re using a pot made of material with a higher heat transfer coefficient.
Scenario #2

  • You’re using a pot made of material with a lower heat transfer coefficient.

Questions:

  • Which pot boils water faster?
    • Answer: Scenario #1
  • How do we make scenario #2 boil water as fast as scenario #1?
    • Answer: Increase the amount of heat in scenario #2
What does this imply?

  1. You can condition your body to be more efficient at burning fat. Or,
  2. You can work harder and longer to burn fat.

Just my humble opinion. Hope this helps.

The First Four-Minute Mile

Two months ago, I was deeply inspired by the story of Sir Roger Bannister, which prompted me to attempt at breaking my very own "four-minute mile".

Today I found a short historical write up on Sir Roger Bannister's famous feat, which changed our perception on humans' capabilities forever: http://www.history.com/this-day-in-history/first-four-minute-mile .


Here are some of the lessons I learned from this story:
For years, so many athletes had tried and failed to run a mile in less than four minutes that people made it out to be a physical impossibility. The world record for a mile was 4 minutes and 1.3 seconds, set by Gunder Hagg of Sweden in 1945. Despite, or perhaps because of, the psychological mystique surrounding the four-minute barrier, several runners in the early 1950s dedicated themselves to being the first to cross into the three-minute zone.
This tells us that sometimes we tend to develop a self-limiting belief on our own capabilities based on other people's failures.
His world record in the mile did not stand long, and the record continued to be lowered with increasingly controlled climatic and surface conditions, more accurate timing devices, and improvements in training and running techniques.
Sometimes it just takes one person's focused effort and courage to break the psychological barrier of self-limiting beliefs to change the outcome.
In a carefully planned race, Bannister was aided by Chris Brasher, a former Cambridge runner who acted as a pacemaker. For the first half-mile, Brasher led the field, with Bannister close behind, and then another runner took up the lead and reached the three-quarter-mile mark in 3 minutes 0.4 seconds, with Bannister at 3 minutes 0.7 seconds. Bannister took the lead with about 350 yards to go and passed an unofficial timekeeper at the 1,500-meter mark in 3 minutes 43 seconds, thus equaling the world's record for that distance. Thereafter, Bannister threw in all his reserves and broke the tape in 3 minutes 59.4 seconds. As soon as the first part of his score was announced--"three minutes..."--the crowd erupted in pandemonium.
When we're setting ourselves on a "mission impossible" goal, we need running mates to help keep us focused on the destination, as well as keeping track with our own progress.

Taking a cue from Sir Roger Bannister's incredible feat, I decided to take the lead and break my very own "four-minute mile" to show people that some things can indeed be achieved...IF WE REALLY HAVE THE DESIRE TO!

WHEN THE DREAM IS BIG, THE "FACTS" DON'T COUNT!

If you think you can do it, you can  :)

Wednesday, 9 October 2013

Crab Bucket


Some time ago I wrote an article titled "A Bunch of Crabs". Back then I couldn't find a term to describe the situation.

Coincidentally, today I found it on Urban Dictionary. It's called "Crab Bucket"

Here are excerpts taken from Urban Dictionary:
#1 - A crab bucket is what it is: crabs in a bucket. However, what happens in the bucket full of crabs is what makes it a famous saying.
When a single crab is put into a lidless bucket, they surely can and will escape. However, when more than one share a bucket, none can get out. If one crab elevates themselves above all, the others will grab this crab and drag them back down to share the mutual fate of the rest of the group.
Crab bucket syndrome is often used to describe social situations where one person is trying to better themselves and others in the community attempt to pull them back down.
#2 - When a crab is put into a bucket, it will try to escape. As soon as another crab is placed into the bucket, they will start fighting one another and get so caught up in it that they forget about escaping. Basically, to get caught in the 'crab bucket' is to be working hard on something, then one person gets distracted and starts watching YouTube or something stupid, and then another person starts, and then by the end of it, everyone that was working is now distracted and nothing gets done.

Can you identify who are the "crabs" in your life?

When you regard someone as your "good friend"...
Are they the ones who encourage you and help keep you focus on achieving that goal?
Or are they the ones who distract and slow you down from achieving that goal?
 To me, a real good friend is one who says to me:
"You can do it!"
"Hey, stay focus, buck it up!"
While a real good "crab" is one who says to me:
"This guy has gone crazy about his goals and forgotten about us friends."
"Hey, come join the fun! Why work so hard? Relax, take a break, have a Kit Kat!"
My friendly advice:
Stay away from the crabs! They are robbing you, your family and your loved ones of your well-deserved success!

Monday, 7 October 2013

The Meaning of Time

What happens when humans start to measure time?
Some people pray for time to move slower...
Some people pray for time to move faster...
That is when time starts to lose it's meaning.


In this brilliant book "The Time Keeper", Mitch Albom (one of my favourite authors) wrote about the story of two fictional characters who were caught in these two scenarios, and the journey they went through to discover the true meaning of time. It has definitely touched my heart and mind.

Here are some of the meaningful quotes found in this book:
Try to imagine a life without timekeeping. You probably can’t. You know the month, the year, the day of the week. There is a clock on your wall or the dashboard of your car. You have a schedule, a calendar, a time for dinner or a movie. Yet all around you, timekeeping is ignored. Birds are not late. A dog does not check its watch. Deer do not fret over passing birthdays. an alone measures time. Man alone chimes the hour. And, because of this, man alone suffers a paralyzing fear that no other creature endures. A fear of time running out.
It is never too late or too soon. It is when it is supposed to be.
With endless time, nothing is special. With no loss or sacrifice, we can’t appreciate what we have.
There is a reason God limits our days..to make each one precious.
Knowing something and understanding it were not the same thing.
As mankind grew obsessed with its hours, the sorrow of lost time became a permanent hole in the human heart. People fretted over missed chances, over inefficient days; they worried constantly about how long they would live, because counting life’s moments had led, inevitably, to counting them down. Soon, in every nation and in every language, time became the most precious commodity.
Mankind is connected in ways it does not understand - even in dreams.
Everything man does today to be efficient, to fill the hour? It does not satisfy. It only makes him hungry to do more. Man wants to own his existence. But no one owns time. When you are measuring life, you are not living it.
Consider the word “time.” We use so many phrases with it. Pass time. Waste time. Kill time. Lose time. In good time. About time. Take your time. Save time. A long time. Right on time. Out of time. Mind the time. Be on time. Spare time. Keep time. Stall for time. There are as many expressions with “time” as there are minutes in a day. But once, there was no word for it at all. Because no one was counting. Then Dor began. And everything changed.

Time is a very precious commodity. Spend it wisely on matters which matter the most to you.

The Scroll Marked X


Oh creator of all things, help me. For this day I go out into the world naked and alone, and without your hand to guide me I will wander far from the path which leads to success and happiness.
I ask not for gold or garments or even opportunities equal to my ability; instead, guide me so that I may acquire ability equal to my opportunities.
You have taught the lion and the eagle how to hunt and prosper with teeth and claw. Teach me how to hunt with words and prosper with love so that I may be a lion among men and an eagle in the market place.
Help me to remain humble through obstacles and failures; yet hide not from mine eyes the prize that will come with victory.
Assign me with tasks to which others have failed; yet guide me to pluck the seeds of success from their failures. Confront me with fears that will temper my spirit; yet endow me with courage to laugh at my misgivings.
Spare me sufficient days to reach my goals; yet help me to live this day as though it be my last.
Guide me in my words that they may bear fruit; yet silence me from gossip that none be maligned.
Discipline me in the habit of trying and trying again; yet show me the way to make use of the law of averages. Favor me with alertness to recognize opportunity; yet endow me with patience which will concentrate my strength.
Bathe me in good habits that the bad ones may drown; yet grant me compassion for weaknesses in others. Suffer me to know that all things shall pass; yet help me to count my blessings of today.
Expose me to hate so it not be a stranger; yet fill my cup with love to turn strangers into friends.
But all these things be only if thy will. I am a small and a lonely grape clutching the vine yet thou hast made me different from all others. Verily, there must be a special place for me. Guide me. Help me. Show me the way.
Let me become all you planned for me when my seed was planted and selected by you to sprout in the vineyard of the world.
Help this humble salesman.
Guide me, God. 
 ~ Og Mandino

Thursday, 12 September 2013

Sir Alex Ferguson's Secrets of Success

This is the man behind the success of one of the most successful football clubs in history.

“Steve Jobs was Apple; Sir Alex Ferguson is Manchester United,” says the club’s former chief executive David Gill.
Yes, Sir Alex Ferguson. In an interview by Harvard Business School, he shared these 8 leadership lessons which he applied in building MUFC into a great club that is today.

Link: http://hbr.org/2013/10/fergusons-formula/ar/1


#1 - Start with the foundation

There's a difference between building a team (individuals) and building a club (system).
From the moment I got to Manchester United, I thought of only one thing: building a football club. I wanted to build right from the bottom. That was in order to create fluency and a continuity of supply to the first team. With this approach, the players all grow up together, producing a bond that, in turn, creates a spirit. 
So I had the confidence and conviction that if United was going to mean anything again, rebuilding the youth structure was crucial. You could say it was brave, but fortune favors the brave. ~ Sir Alex Ferguson

#2 - Dare to rebuild your team

Even in times of great success, continue to work on rebuilding rebuilding your team (depth).
The goal was to evolve gradually, moving older players out and younger players in. It was mainly about two things: First, who did we have coming through and where did we see them in three years’ time, and second, were there signs that existing players were getting older? Some players can go on for a long time, like Ryan Giggs, Paul Scholes, and Rio Ferdinand, but age matters. The hardest thing is to let go of a player who has been a great guy—but all the evidence is on the field. If you see the change, the deterioration, you have to ask yourself what things are going to be like two years ahead. ~ Sir Alex Ferguson

#3 - Set high standards - and hold everyone to them

More than just giving people technical skills, instill values which inspire them to become winners (accountability; never allow complacency).
Everything we did was about maintaining the standards we had set as a football club—this applied to all my team building and all my team preparation, motivational talks, and tactical talks. For example, we never allowed a bad training session. What you see in training manifests itself on the game field. So every training session was about quality. We didn't allow a lack of focus. It was about intensity, concentration, speed - a high level of performance. That, we hoped, made our players improve with each session. 
I had to lift players’ expectations. They should never give in. I said that to them all the time: “If you give in once, you’ll give in twice.” And the work ethic and energy I had seemed to spread throughout the club. I used to be the first to arrive in the morning. In my later years, a lot of my staff members would already be there when I got in at 7 AM. I think they understood why I came in early—they knew there was a job to be done. There was a feeling that “if he can do it, then I can do it.” ~ Sir Alex Ferguson

#4 - Never, ever cede control

Responding forcefully and quickly before situation gets out of hand (always be in charge).
If the day came that the manager of Manchester United was controlled by the players—in other words, if the players decided how the training should be, what days they should have off, what the discipline should be, and what the tactics should be—then Manchester United would not be the Manchester United we know. Before I came to United, I told myself I wasn’t going to allow anyone to be stronger than I was. Your personality has to be bigger than theirs. That is vital. 
I tended to act quickly when I saw a player become a negative influence. Some might say I acted impulsively, but I think it was critical that I made up my mind quickly. Why should I have gone to bed with doubts? I would wake up the next day and take the necessary steps to maintain discipline. It’s important to have confidence in yourself to make a decision and to move on once you have. It’s not about looking for adversity or for opportunities to prove power; it’s about having control and being authoritative when issues do arise. ~ Sir Alex Ferguson

#5 -  Match the message to the moment

Get good at giving the right feedback to the right person at the right moment (feedback and counseling).
No one likes to be criticized. Few people get better with criticism; most respond to encouragement instead. So I tried to give encouragement when I could. For a player—for any human being—there is nothing better than hearing “Well done.” Those are the two best words ever invented. You don’t need to use superlatives. 
At the same time, in the dressing room, you need to point out mistakes when players don’t meet expectations. That is when reprimands are important. I would do it right after the game. I wouldn't wait until Monday. I’d do it, and it was finished. I was on to the next match. There is no point in criticizing a player forever. ~ Sir Alex Ferguson

#6 - Prepare to win

Practice and focus on repetition of skills and tactics. Preparation + opportunity = luck (practice with expectancy).
When their teams are behind late in the game, many managers will direct players to move forward, encouraging them to attack. Ferguson was both unusually aggressive and unusually systematic about his approach. He prepared his team to win. He had players regularly practice how they should play if a goal was needed with 10, five, or three minutes remaining. “We practice for when the going gets tough, so we know what it takes to be successful in those situations,” one of United’s assistant coaches told us. 
Winning is in my nature. I’ve set my standards over such a long period of time that there is no other option for me—I have to win. I expected to win every time we went out there. Even if five of the most important players were injured, I expected to win. Other teams get into a huddle before the start of a match, but I did not do that with my team. Once we stepped onto the pitch before a game, I was confident that the players were prepared and ready to play, because everything had been done before they walked out onto the pitch. ~ Sir Alex Ferguson

#7 - Rely on the power of observation

The key is to delegate the direct supervision to others and trust them to do their jobs, allowing the manager to truly observe (analysis and tracking).
So I delegated the training to him, and it was the best thing I ever did. It didn’t take away my control. My presence and ability to supervise were always there, and what you can pick up by watching is incredibly valuable. Once I stepped out of the bubble, I became more aware of a range of details, and my performance level jumped. Seeing a change in a player’s habits or a sudden dip in his enthusiasm allowed me to go further with him: Is it family problems? Is he struggling financially? Is he tired? What kind of mood is he in? Sometimes I could even tell that a player was injured when he thought he was fine. ~ Sir Alex Ferguson

#8 - Never stop adapting

Always be ahead of times and adapt to the latest developments in science and technology (adapt and change).
One of the things I’ve done well over the years is manage change. I believe that you control change by accepting it. That also means having confidence in the people you hire. The minute staff members are employed, you have to trust that they are doing their jobs. If you micromanage and tell people what to do, there is no point in hiring them. The most important thing is to not stagnate. I said to David Gill a few years ago, “The only way we can keep players at Manchester United is if we have the best training ground in Europe.” That is when we kick-started the medical center. We can’t sit still. 
Most people with my kind of track record don’t look to change. But I always felt I couldn’t afford not to change. We had to be successful—there was no other option for me—and I would explore any means of improving. I continued to work hard. I treated every success as my first. My job was to give us the best possible chance of winning. That is what drove me. ~ Sir Alex Ferguson

Tuesday, 3 September 2013

I Will Act Now

I have followed each and every practice recommended in this book "The Greatest Salesman in the World" by Og Mandino for the past 8 months. Now, I have reached "The Scroll Marked IX" in this critical period of my life, and I was so amazed by how relevant it is to me!

I hope you get inspired by these lines as well!


My dreams are worthless, my plans are dust, my goals are impossible.
All are of no value unless they are followed by action.
I will act now.
Never has there been a map, however carefully executed to detail and scale, which carried its owner over even one inch of ground. Never has there been a parchment of law, however fair, which prevented one crime. Never has there been a scroll, even such as the one I hold, which earned so much as a penny or produced a single word of acclamation. Action, alone, is the tinder which ignites the map, the parchment, this scroll, my dreams, my plans, my goals, into a living force. Action is the food and drink which will nourish my success.
I will act now.
My procrastination which has held me back was born of fear and now I recognize this secret mined from the depths of all courageous hearts. Now I know that to conquer fear I must always act without hesitation and the flutters in my heart will vanish. Now I know that action reduces the lion of terror to an ant of equanimity.
I will act now.
Henceforth, I will remember the lesson of the firefly who gives off its light only when it is on the wing, only when it is in action. I will become a firefly and even in the day my glow will be seen in spite of the sun. Let others be as butterflies who preen their wings yet depend on the charity of a flower for life. I will be as the firefly and my light will brighten the world.
I will act now.
When the lion is hungry he eats. When the eagle has thirst he drinks. Lest they act, both will perish.
I hunger for success. I thirst for happiness and peace of mind. Lest I act I will perish in a life of failure, misery, and sleepless nights.
Success will not wait. If I delay she will become betrothed to another and lost to me forever.
This is the time. This is the place. I am the man.
I will act now.
~ Og Mandino 


 Life is short. Cherish the time you have. Take ACTION to achieve your goals and dreams!