知識：P按與H按 – 骷髏會編輯部 – www.snb.hk 骷髏會

知識：P按與H按 – 骷髏會編輯部 – www.snb.hk 骷髏會

永亨低息搶客 勢爆按揭戰 - Yahoo!財經香港

永亨低息搶客 勢爆按揭戰 - Yahoo!財經香港

H按同P按有咩分別???

20130519 - 跑步知識介紹

今日有個網頁介紹 係關於跑步既知識既

http://www.hksports.net/hkpe/running/section_two.htm

其中係呢個部份特別實戰

跑步訓練的原則與方法

最有用既部份有:
重複跑訓練法

間歇跑訓練法
例如，一個1500米成績為3分40秒的運動員，就可重覆跑8次400米（每次57至58秒），中間以3分鐘時間慢跑300米作為休息（Alford, Holmes, Hill與Wilson，1985）。

馬拉松長跑運動員則可以用近乎比賽的速度，作3英哩的間歇跑（Jensen與Fisher，1979）

Sharkey與Holleman（1967）的研究亦支持訓練時的心率要達至每分鐘150次或以上才會有顯著的訓練效果。

建議快跑的總距離應介乎一英哩半至二英哩之間。同時，
若快跑的路程較長（例：800碼或以上），可以採用 1:1 或 1:1.5 的作息比例；
中等長度的快跑路程（例：400或600碼），則可以採用 1:2 的作息比例；
再短的快跑路程則宜採用 1:3 的作息比例。
*PS: 越短越快就休越耐

此外，Babineau與Leger （1997）更從研究中發現利用400米，800米或1600米作為快跑時的距離，再配上 5:1 的作息比例，能有效地模擬耐力項目及反映運動員耐力方面的實際情況（在他們的實驗中是以5000米作為耐力跑的測試距離）。
此外，利用 5:1 的作息比例，不但能提高訓練時的強度，更能大為縮減整個訓練課的時間

採用運動量較低的活動以取代完全靜止下來的休息

計算訓練法

有教點樣練interval

20130620 鈣質問題？

8.調查指港人鈣攝取量不足易致骨質疏鬆 (2013-06-20)

1. 30歲後難加鈣
2. 負重有幫手
3. 維他命D有用 - 哂太陽可取

20130620 - 飛行單車12萬

5.《放眼世界》：英研發「飛行單車」免塞車之苦 (2013-06-20)

20130618 - 安全帽傘 胎動腰帶

5.《放眼世界》：「胎動腰帶」讓準爸爸感受胎動 (2013-06-15)

20130613 - 做GYM奇遇記

話說擒日係端午節 前日我就去左舉鐵

係GYM房入面 我見到有個打"壞"後生 (略陀背, 有肚腩, 亂做, 做錯哂) 係搵左幾下lats pull down之後 走埋去同左個阿婆講野

男: 我都唔明點解佢地要操到咁大隻 我覺得好核突
婆: 係啦, 佢地做錯哂, 一睇就知唔係咁做啦

描述下呢位阿婆 (簡直阿婆之前傳)

先講講呢個阿婆平時黎GYM房係做乜先? 佢呢就會拎住5LBS X2既DUMBBELL係度鳩舉
何謂鳩舉呢? 其中一個好經典既就係 向上舉DB 理應係練TRICEPS但係佢永遠ELBOW叉到勁開
-> 錯哂
同埋會用長時間拉筋, 但又係錯哂, 好多阿叔阿婆都會咁, 就係將個身亂咁壓 壓到低就開心 但係個背曲哂...ETC.

ANYWAY, 平時都係河水不犯井水既.

自從有一日...
話說我早一個月做lateral raises既時候 每隻手舉5lbs as warm up
佢就因為我拎左佢既5lbs dumbbell x2, 佢就走黎問我: 師兄 唔好介意 你係男仔點解舉咁輕?
(我內心諗: 我梗係唔會介意無知婦孺既睇法啦)

解釋下點解要拎咁輕?
1. 我唔熟個動作 要透過個動作同肌肉傾計 (focus on the muscle group // 念動合一)
2. 要maintain perfect form
3. 膊頭本身就係一組容易受傷的女人(呀唔係)係肌肉
4. 太重其實不理於感受肌肉既收縮 原因係因為太重你會用左好多其他唔應該involve既肌肉黎發力

阿婆之前傳完

今日我又見到個阿婆 一貫我都唔會同人打招呼 因為我黎健身室係為左健身 而唔係為左識朋友既 何況係個做錯哂動作既阿婆呢?

話說我又做緊lateral raises
呢個阿婆忽然走埋黎同我講:
師兄 唔好介意呀 當大家SHARE下
你唔好見人地做乜 你就做乜
你應該係初初做? 應該唔識做.
你個身呢就薄D, 要做D有針對性既訓練
我.......哦, 咁姐係點?
阿婆: 你慢慢就知嫁啦

天呀 點解要俾我聽到D咁震撼性既說話呢?!
你慢慢就知啦 ... 我一聽到呢句說話, 我就覺得聽左好多句說話
例如有: 呢球12碼呢, 一係入, 一係唔入!! - PROVIDED BY EDITH
例如有: 蘇民峰: 你呢一生都有機會整親喎!!

天呀!! 簡直係一句神級既廢話.............
好, 記錄到此為止.

20130609 - 游水記

話說我目標係26歲完成一次簡單既三鐵 所以今年開始我想加入多些游水環節於平常訓練中

早兩個星期同肥丸去游水 發現自己蛙式原來完全係游得唔岩 (係無一PART岩呀...)

所以我想正正式式學好游水 先係訓練自己既自由式同埋蛙式: 正確換氣 正確泳姿 長遠要提升速度, 再長遠D就係學埋背泳同埋蝶式

我搵左D相關既資料:
http://hkswim.org.hk/
呢個就$900/8小時 FOR 3-6人小組 我覺得聽落唔喎
希望肥勇都可以參加!

邊隻泳式最快?
http://en.wikipedia.org/wiki/List_of_world_records_in_swimming

睇過男女50M既結論:
自由式 > 背~蝶 > 蛙

20130609 - 如何成為CPA?

話說小弟做呢行就多多少少都應該要有一定程度既會計知識既
加上屋企人都有會計背景 係無無聊聊既情況下 我都要諗下考多樣野係咪好?

其實如果講呢份工, LCCI LEVEL 3就應該夠哂有突, 不過基於大想頭既特質, 我考慮緊CPA考唔考得過?

咁到底點樣先可以成為CPA呢?

基於我唔係ACCT DEGREE
我既ROUTE係咁:
讀Conversion Programme -> 考取QP -> 後加3-5年工作經驗 -> CPA

我可以讀既PROGRAMME:
http://app1.hkicpa.org.hk/students(NEW)/siteA/qp3-1.php#route2

工作經驗既解釋:
http://app1.hkicpa.org.hk/membership/registrationmatters/registration/training/PEF/info.pdf

(睇落要authorized既employer先可以為我簽署...如果淨係考到QP既功效有幾大呢?)

REF:
http://www.uwants.com/viewthread.php?tid=5309118

20130607 - Song sharing

I was feeling quite exhausted recently, because the life is so plain and not much difference between each day.

This makes me remind the musics that I listened to in the US were so energetic, so I tried to listen to an US online radio that plays musics 24x7 and found 3 songs that I can listen repeatedly to pump me some energy.

First one:

Macklemore & Ryan Lewis - Can't Hold us Feat. Ray Dalton

The blog below gave a clear explanation about this song. Check it out.
http://mrwill7533967.blogspot.hk/2013/04/macklemore-ryan-lewis-cant-hold-us-feat.html?m=1

From this song, I learnt "The ceiling can't hold us" which is phrase means you can overcome any difficulties in short. You should have the same feeling after listening to it.

Besides Mack, Ray Dalton added an awesome part to this song.

Second one:

My Songs Know What You Did In The Dark - Fall Out Boy

Third one:

Live It Up - Jennifer Lopez, ft. Pitbull

20130601 - 三鐵資料 (triathlon) (run:swim ratio)

Summer is coming and I planned to have some regular training on swimming in this summer to prepare the triathlon when I am 26.

So tomorrow will be my first swimming day, to kick it off in a better way, I have to plan how distance I should start with. Because I have finished half-marathon twice, let's see what distance I should swim for a half-marathon.

This is the information from wikipedia.

名稱	游泳	自行車	跑步	總距離	備註
小鐵人	100-750  m	5-15 km	1-5 km		實際距離根據參賽者年齡做適當調整。
半鐵(澳式)	300 m	8 km	2 km		Distances vary, but this is a standard Novice distance course in Australia.
Super Sprint	400 m (0.25 mi)	10 km (6.2 mi)	2.5 km (1.5 mi)		Distances vary, but this is a standard Super Sprint course.
半鐵(歐式)	750 m (0.47 mi)	20 km (12.4 mi)	5 km (3.1 mi)	25.75km	A 500 m swim is also common. The Sprint Distance is the fastest growing triathlon race distance in the United States
標鐵	1.5 km (0.93 mi)	40 km (24.8 mi)	10 km (6.2 mi)	51.1km	Also known as "international distance", "standard course", or "short course".
ITU-Long Distance (O3)	4.0 km (2.49 mi)	120 km (74.6 mi)	30 km (18.6 mi)		so-called Triple Olympic Distance[2], distance of the ITU-Long Distance worldchampionship in 2008, originally the distance of the Nice triathlon
ITU-Long Distance (O2)	3.0 km (1.86 mi)	80 km (49.6 mi)	20 km (12.4 mi)		Double Olympic Distance[2]
半超鐵	1.9 km (1.2 mi)	90 km (56 mi)	21.09 km (13.1 mi)	113km	Also known as "medium distance", 70.3, or "long course".
Triathlon one 0 one	3.0 km (1.86 mi)	130 km (80.6 mi)	30 km (18.6 mi)		Made debut in 2007 and ended in 2007
超鐵	3.8 km (2.4 mi)	180 km (112 mi)	42.2 km (26.2 mi)	226km	Also known as "long distance" or "Ironman Triathlon".[3]

After some basic calculation, we can see the ratio of running to swimming for some beginner triathlon races is about 6.67. In generally speaking, for 1km you run is roughly equal to 150m you swim.

Tomorrow I will try 500m swim to see if it works. :)

20130511 - 喉嚨痛

當病既時候就會發現呢個世界最可靠既都係自己

其實俾喉嚨痛既患者講少D說話是常識吧?

不過呢樣野我體驗唔到 或者只有自己先識對自己好


今晚同左阿媽同EDITH去左尖沙咀食野 順便睇埋鴨仔
(到此一遊啦, 其實我都唔係好明有咩咁特別)

20130509 - 燕麥與麥皮 (Rolled Oats & Oat Meals)

今日想講既係兩種食材既分別

大家都會成日搞唔清楚 咩叫燕麥 咩叫麥皮

而有圖就最容易有計傾 所以俾大家睇下兩者既分別

第一幅就係來自桂格燕麥飯 - 既燕麥

英文就係Rolled Oats

http://www.quaker.com.hk/products/view.php?LID=5&PID=14

第二幅圖就係來自桂格即食燕麥片 既麥皮

有機會影相俾大家睇吓快熟麥皮同埋即熟麥皮既分別

最主要就係快熟要煮一煮 / 叮一叮先可以食 而形狀上就俾比完整一塊塊既

即熟就係打碎左既麥皮

總結

燕麥: 有皮

快熟麥皮: 無皮 完整

即熟麥皮: 無皮 較散

暫時既理解係咁 - 遲下再補充

20130505 - homemade protein bars

今日我決定將我測試左幾次既蛋白朱古力條開誠布公 話俾大家知點樣整都可以方便補充蛋白!

因為健身係香港唔算多人參與 (淨係跑步機/帶氧唔計) 我決定呢篇會有中英文版提供 (順便練習下英文)

This is my homemade protein bars after a few trials, as it's getting better and better.

I would like to share the recipe for those who work hard to build their body. 

This recipe is for making 5 bars. If you want to make a smaller portion, most of the ingredients can cut down by ratio except milk. Try to add milk slowly, otherwise you may get it too sticky and wet.

160g Oats

70g protein powder

25g cocoa powder - this add the flavor of chocolate, you can add more if you wish

15g flax seeds

A handful of nuts - I crushed a little bit to make it looks better

basically mix all of them in a big bowl together - this is for dry ingredients

some honey - natural honey is recommended
(I use this because I brought this quite ago and better to use them all)

I found this organic peanut butter is not expensive in supermarkets
*for org. peanut butter, its more liquid because it used palm oil instead of hydrogenated oil
(this is a saturated fat - no good to health)

some milk - I would use some full chocolate milk next time
(full milk is acceptable for me, and the portion of milk is not big)

Mix all the wet ingredients together in a smaller bowl

Mixed them bit by bit...if it is too dry, then you can add milk gradually.
*Be carefully, it gets TOO WET very easily!

After about 10 minutes mixing...(this step is quite tiring)

Put them in freezer for about 20 minutes then you can cut them into 5 pieces!

Enjoy the homemade protein bars!

Some information about Flax Seed:

Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids (table). Studies have shown that flax seeds may lower cholesterol levels, although with differing results in terms of gender. One study found results were better for women ^[11] whereas a later study found benefits only for men.^[12] Initial studies suggest that flax seeds taken in the diet may benefit individuals with certain types of breast^[13][14] and prostate cancers.^[15] A study done at Duke University suggests that flax seed may stunt the growth of prostate tumors,^[15] although a meta-analysis found the evidence on this point to be inconclusive.^[16] Flax may also lessen the severity of diabetes by stabilizing blood-sugar levels.^[17] There is some support for the use of flax seed as a laxative due to its dietary fiber content^[6] though excessive consumption without liquid can result in intestinal blockage.^[18] Consuming large amounts of flax seed may impair the effectiveness of certain oral medications, due to its fiber content,^[18] and may have adverse effects due to its content of neurotoxic cyanogen glycosides and immunosuppressive cyclic nonapeptides.^[19]

One of the main components of flax is lignan, which has plant estrogen as well as antioxidants (flax contains up to 800 times more lignans than other plant foods contain).^[20]

quoted from https://en.wikipedia.org/wiki/Flax#Flax_seeds

20130503 - 劉翠玲聚@譚仔

簡單既日記一則

今晚同劉翠玲約食飯 覺得APM既野食真係好貴
結果最後去左食譚仔

其中有一件值得記錄既小事

話說劉翠玲叫左一杯凍奶茶 (呢D咁唔健康既飲品...其實真係少飲為妙)
姐姐本來已經俾左 但係隔左無耐又拎多一杯上黎
佢又呆呆滯滯咁, 我問佢係咪請我地飲?
跟住佢無應我地 然後發現唔岩 就拎左去第二張枱
然後就同我地講 : 你咁靚仔 請你都無所謂啦!! 哈哈哈

同劉翠玲傾計既過程中 我發現原來好多人都好鍾意講工作上既不滿 (我自己有冇?)

後記: 人生中第二次食譚仔 叫左小辣 結果痾左兩三日

20130501 - 校規

Nicholas Academy 故名思義就是一所由我開設的學院

為什麼我會開一所學院呢?

The reason is simple because “The more you know, the more you know you don't know.” - Aristotle

當經歷的事隨著年齡而增長, 感到疑惑的事也越來越多, 慢慢就有很多問題都沒有答案.

實在值得慶幸的是我在香港教育多年下,仍保持有一份好奇心,那算是不錯的事了!

開這所學院就是希望我能夠把好奇心繼續加強和提升, 與此同時, 亦要將問題逐個擊破!

當然寫blog亦離不開希望記下生活的思想,為生活留個記錄等等很確切的原因,不囉嗦.

這所學院的特色是?

- 不需要考試

- 不需要一邊高呼"求學不是求分數"一邊默默在操pastpaper

- 一切由我的好奇心主導 各位網路朋友只需要的就是100%的知識交流

- 希望讓大家都在不知不覺間為腦袋增添有趣的知識

這所學院有什麼課程?

我慣常擁有的好奇心出現在:

- 體育 (分享我在bodybuilding and long distance run既知識)

- 通識 (分享我從報紙上見到一些特別事情既深入研究)
- 家政 (分享我平時飲飲食食既人生 + 平時自己入廚既所學)
- 資訊科技 (分享一些使用電腦既技巧 或者 電話既新知識)

- 英文 (分享我平時常用的英語學習apps)
- 軟件科技 (分享我平時的工作 - SAP的應用和心得)
- 會計 (分享學習會計時的知識)
- 人力資源 (分享學習人力資源時的知識)

- 心理學 (分享我搜集心理學既所得)
- 醫科 (分享我學習中醫/營養學的資料)

- 社交 (分享同朋友會面既交流)
...etc

希望大家學得愉快!

20130415 - 記錄改善自己既進度

我希望由2013年4月開始就對自己有嚴格既改善 唔希望自己再咁懶散
但係凡事起頭難 我都要一步步慢慢黎

以下係4-5月既目標:
4月 - 主攻健身(盡量記錄低所有動作既重點, 確保自己做足SCHEDULE, 開始實行6餐制) 同時要努力溫習好會計先

5月 - 主攻Flexibility(準備一個可以持之以恆既stretching plan for about 15 minutes, 而每晚都拉筋) 同時要努力吸收時事 + 英文知識

講返健身既飲食先 有兩個小tasks要完成
1) 整一次protein bars
基本材料:

oat meals

protein powder

nuts - peaunts/almond/cranberries

milk

peaunt butters

honey

flax oil / flax

2) make a list of top 10 veggies and fruits - for the fruits i will prepare to bring one of them each day.

我的6餐制:

830 [花生醬+三文魚/吞拿魚] 三文治X2
1030 生果
1300 午餐
1600 Protein Bars
1830/after workout 奶粉
2030 晚餐

健康小記 - 20130411

今日係自四月起實行一周堅持四日既第五日 覺得十份良好
我相信只要繼續堅持, 終有一日可以成為大隻佬!!

首先分享一下我今日既Routine - 星期四係練膊同埋腳既

Thursday 04 shoulders and legs  Edit |  Copy |  Delete
Muscle Exercise Name Timer Reps Sets Track Shoulders Reverse Machine Flyes 1 sec 12 4 Shoulders Dumbbell Shoulder Press 1 sec 12 4 Shoulders Alternate Standing Dumbbell Lateral Raise 1 sec 12 4 Abs Air Bike 1 sec 20 4 Upper Legs Leg Extensions 1 sec 12 4 Upper Legs Seated Leg Curl 1 sec 12 4 Lower Legs Calf Press on Leg Press Machine 1 sec 12 4 Upper Legs Leg Press Machine 1 sec 12 4

今日想分享既主要係三款動作

第一款動作係練膊頭既 Lateral Raise:
1) 全手伸直黎做 - 但要放鬆前臂肌肉, 儘量只用膊頭既力量
2) 當我每邊做緊5lbs既時候 更加controllable 同埋能夠好好感受膊頭既burning, 雖然要加次數到約15下, 但係我相信慢慢就可以提升到8lbs都可以控速地進行

第二款動作係Leg Extensions
1) 今日特別感受到full range of movement既重要性, 呢個動作係練四頭肌就係人都知, 但係我發現原來上到差唔多頂同埋最頂 係差好遠, contract at the peak 係十份重要既

第三款動作係Calf Press on Leg Press Machine
1) 平時多數係腳板同地板垂直壓到anti-clockwise斜20度左右, 但係我發現如果starting position係由clockwise斜10~20度左右去到anti-clockwise斜20度左右! 係完全可以令小腿燃燒!

點解要寫吓Blog??

以前中文作文多習慣會寫大綱 列點然後寫好成篇文
寫BLOG都一樣 我覺得做人要有個清晰既目標先可以行好每一步 因為個個係一個目的地

我寫BLOG其實為左幾樣野
首先係想紀錄生活上發生左既一些事 因為人既記憶力並不足以記得生活上既每一件事 我覺得咁樣記錄低之後 將來睇返會好有感覺 或者有人會認為生活既枝節並唔重要 但係我覺得當下既枝節可能將來睇返 都會覺得好得意好有趣

除左紀錄生活之外 仲希望可以增值自己 利用BLOG呢個平台去進行分析 紀錄既作用
例如自己平常既工作, 運動(健身)之後既感覺, 睇書,睇電影/劇集之後既評價, 我一直都覺得評論一本書係一件幾有趣既事 因為可能其他人睇完你評論之後 可能會產生共嗚或者有其他既觀點指出 係一種有益的互動. 仲可以有將學習英文既過程放上黎 令自己學習得更加好

其實有一樣野係最近期發現既, 我諗我係大學三四年期間既寫作能力係大大下降 而且呢段時間亦都無好好睇過一些有益既書籍 而我寫作能力下降反映於思維能力以致於組織能力都有一定的下降. 我希望能夠通過寫網誌把這種能力重新練習 從而改善我的思維和組織能力

健身目標 - 20130405

我對自己既目標就係一個星期操四次 跑兩次步

目標係2013年4月1號開始 唔走堂

自係大陸返黎之後操左兩課, 一課二三頭連膊, 一課就操腳

今朝起身腹又痛 PATPAT又痛...