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Last night, after arriving back in Korea to pursue another teaching contract, I met a few friends at the local bar. Like me, they've been teaching on and off in Korea for several years. Korea can be a good place to lose weight, but given its drinking culture and fast food/stress based lifestyle, it usually isn't---actually, the opposite frequently occurs. Most foreigners leave here heavier than when they arrived.

One of my first friends in Korea---whom I met at a local gym, was overweight like me at the time and was likewise struggling to lose the extra pounds, having succumbed to the aforementioned drinking culture and his own genetic predisposition to rapid weight gain. We worked out together several nights a week and if I recall correctly, we lost about 10 kilograms in about six months time.

Being overweight is hard enough on one's self-esteem, but Koreans (and kids world wide) exacerbate this by their honest bluntness: "teacher you fat" "look at the fat guy" " you pig same" etc....Because of this, many overweight and even just chubby westerners feel uncomfortable about their bodies. As a result, I encourage many teachers (there are more than 40,000) in Korea to train and get fit in Thailand during their holidays or after the completion of their contracts.

Anyways, last night my friend and I saw each other for the first time in almost three years and he was curious about my weight loss. He remembered a much fatter Bob and wasn't aware of my experiences in Thailand. However, when I told him about training in Thailand--the food, the running, the swimming, the muay thai, the bag work, the pad work, the weight lifting---he still seriously questioned my motives for living and training there.

He adamantly argued that one can easily and quickly lose as much weight in Thailand as in their own country and vehemently opposed the idea of a fitness based vacation. Why go abroad when you can do it at home? BUT HERE'S THE CATCH. He's now heavier and fatter than when I met him four years ago. And I believe what he really needs is 2-3 months of fitness training in the tropics, just to get the ball rolling. Then, he can return to Korea, 10-15 kilograms lighter, and really watch the weight come off.

However, people will make excuses, offer alternatives and try to discredit your claims, but at the end of the day, only one thing matters: results.

Running to Lose Weight - Sprints Or Long Distance Running?

Here's a great post from http://ezinearticles.com/?Running-to-Lose-Weight---Sprints-Or-Long-Distance-Running?&id=2786433

"When it comes to running to lose weight, I get questions about what is the "best" way to do it. Intervals, sprints, long distance steady runs? Why should chose between them if can do them all? I feel in life as in exercise variety really helps spice things up and keeps the motivation high. Remember the fat burning success equation: exercise + nutrition + motivation.

Overall when you're running to lose weight, I recommend doing it first thing in the morning, on an "almost empty stomach", that is I take some fat burning supplements and sometimes a very small scoop of protein or BCAA.

Yet if you're anything like me and most humans, you'll find it probably much harder to do sprints in the morning. The risk of injury is greater as well. So in the morning, I'd personally select "normal" endurance, non stop running for 20 to 50 minutes depending on the time you have and your fitness levels, or some interval style running when you alternate between running hard for a minute with going slowly for a couple more.

Interval training as been shown in many studies to be the more effective of the two if you're running to lose weight but again, the reality is what you prefer to do is much better! The "perfect" program that you don't act on is not better than the one you'll actually do! I like to do both styles of running as I feel variety is important. Yet I know many people on the opposite of this that need to do the same thing day in and day out to perform at their best. Whatever suits you, do it!

If you're overweight and/or out of shape when you start a running program don't just dive in at full speed. You'll be so sore you'll lose your motivation and you have a good chance of injuring yourself. Start walking fast if you can't run. Or do interval training when you alternate between slow jogging and walking. Whatever you feel you can do without pushing yourself to hard yet. You'll get better if you keep at it I promise you. In fact, if you start out really out of shape, you'll probably progress much faster than you think. By doing it slowly but surely, you'll keeping making progress for a long time, feeling better, getting better, and with that momentum you'll be unstoppable!

At a higher level of fitness, interval training is good preparation to sprint workouts - probably the best form of running to lose weight yet gain muscle at the same time.

Why do I like sprints? Is it because if I'm a masochist? Hmm, maybe that's part of it. I also know that the feeling of putting out max effort is addictive. When you're really in a zone you seem to fly by like an Ussain Bolt - even though it's an illusion, it feels real to me ok :) It's so hard yet so fun. Warning: don't eat just before you do sprints though if you don't like messy situations! (hint: you don't want what's in your stomach to end up on your shoes and belly...)

Also I truly believe success leaves clues. Have you ever seen a fat sprinter? Not only are they fat free, but they have muscular, defined physique - what most fitness enthusiast would rather look like. On the other hand, marathon runners are often very thin also, but without any muscle tone, and they look jaunt and almost sick. They rarely have a vibrant, energy bursting feel to them. The same with many women addicted to aerobic classes. They don't look that fit either.

So why follow in their steps if you're running to lose weight if you can follow those that have the results you're after? Run to lose the FAT and keep the MUSCLE. Not simply lose weight. And by the way you do know sprinting really works the butt so you get a behind that will get a few sneak peaks :) Hey, it's ok to vain once in a while, after all we work hard for it!

Again, whatever you chose as your way of running to lose weight, just do it! The "perfect" running to lose weight program doesn't exist, and if you just read about it if wont do no good! You know the slogan: JUST DO IT!

You want to get more info on running to losing weight AND get the best deals on the best fat burning supplements? Then by all means come visit the fatburning-supplements.com website and get the savings AND the info you need to lose fat.

Healthy cheers to your fat loss success"

Acting on Motivation: 4 Week Loss Competition

In my most recent post I wrote that the one factor which will determine whether you accomplish a goal---be it weight loss, learning an instrument or learning a language----is this: motivation. You have to be motivated. You have to really want it. Half assing it is Fat assing it. You can't just want it: you have to act on it.

And this month we at Phromthep Muay Thai we are acting on it. For our fitness students (in other words, not Harley and the other fighters), we are having our first 4 week weight loss competition. As of this morning we have 13 participants, ranging from 73-119 kilograms, striving to lose as much body fat as possible in about a month's time.

There is a variety of strategies: some are doing the green smoothies for their first week, one is doing a detox at Atsumi, but most of us are doing lots of cardio, dieting and of course, Muay Thai.

In addition to bragging rights and weight loss, there will be a prize.

Half Assing it Is Fat Assing it.

Having spent the last several years teaching English in Asia, I've seen many children and adults progress from beginners to talkative and comfortable English speakers. Its an awesome feeling for them and me to see this transformation.

And do you know what is the number one factor that will determine language acquisition? Is it student-to-teacher ratio, better and brighter books, computers in the classroom, more or less homework, numbers of contact hours with the language or the teacher's style of teaching? No.

The one factor that will determine it all is this: motivation. If students sincerely want to learn and use the language, they will. If they don't--despite their intentions (or their parents' intentions), they won't; or at least as quickly and to the extent of their motivated peers. The other variables are important and can increase or decrease motivation, but the underlying variable is motivation.

The same applies to losing weight and getting fit. You have to be motivated. You have to really want it. Half assing it is Fat assing it. You can't just want it: you have to act on it.

I've been here about six months, and I've seen the difference between those who want to half their asses and those who are the half assers; those on a fitness vacation and those just on a vacation.

Having said that, I believe that most people here need a kick up the ass. If it were my camp, it would be Boot Camp style. Arguing that people are lazy--why are we here in the first place and not doing it at home on our own---I said there should be wake up calls, curfews, a strict diet and exercise plan for students' individual needs as well as continual reinforcement and meetings. It would be the West Point of Muay Thai (West Point, by the way, is a strict military university and its graduates have higher average incomes than graduates from any other American University, including Harvard, MIT, Yale, etc....)

But I believe Danny and Goong do a much better job than other gyms at catering to individual needs. Because of the small number of students, it is more quality than quanity. You aren't just a number. They'll sit with you and talk with and get to know you.

However, I've realized that its not just up to others. Here are some things you can do to motivate yourself:

1. Write down your goals on the first page of your fitness journal. Also, keep another copy of those goals above your bed.
2. Write down what you ate, how many cardio sessions you did, how many group sessions, and what you learned everyday
3. Spend time around Harley and Jom, and steal some of their enthusiasm.
4. Hire a Personal Trainer or do VIPs.
5. If you can't get out of the bed, find someone to wake you up.
6. Stay away from the bars during the week.
7. If you really need a morning or day off, take it.
8. Mix it up: Bike, run, swim, do yoga or go to the local gym for a session.
9. Fight Train. If you are training for a fight--here or back home, the trainers will really push you.

Abs are made in the Kitchen, not the Gym.

If you want a six pack, its primarily about diet. Granted you have to do ab exercises and sprint cardio work, but its mostly about your eating habits. When I arrived here at Phromthep in October, I had a six pack, but I was much stricter with my diet and less concerned with my overall fitness. I ate three small meals a day: rice, veggies and chicken. And by 6:30 at night I was dead tired, often putting my head down while waiting for others to finish their meals.

My I've lost the six pack---well, its still there just hidden a little-and I've lost the desire to maintain it because I have other fitness goals now. But here is the catch: I'm in much better shape now, exponentially better shape.

When I was at my previous gym, I didn't eat enough; just trained Muay Thai twice a day, and rarely ever ran. I didn't think running was important. I did upper body weight lifting three times a week as well so my arms were much larger and stronger, and I looked fit.

Now, I've reversed my figure and my fitness plan. Instead of focusing on upper body weightlifting--which I can do back home in a gym--I can easily run 20K a day through the steep hills here; my legs are massive and my kicks are much more powerful. I have much much better balance in the clinch and it has positively affected my punching and blocking.

But in order to sustain myself during the long runs, I eat a lot. And I eat a lot of rice at night and I get midnight cravings for yogurt, which is a NO NO if you are looking for the Calvin Kline physique. Back home, I could easily get back the six pack in a month's time by monitoring my diet and exercising for an 1 and 1/2 six days a week because my fitness level is so high now from my current training.

Meanwhile, my goals have changed. I would rather be running, training and enjoying my diet--not abusing it---and be able to rupture the spleen behind the superficial six pack with a powerful front kick, than to be focusing on superficial appearances.

SHERPA TRAINING: Still Crazy After All These Years

I'm Crazy, and if you are crazier enough, I'll challenge you to Sherpa Training with me on Wednesday or Saturday morning instead of Muay Thai training. I call it Sherpa Training because it will build up every muscle in your legs, and Sherpas have the strongest legs in the world.

Basically, we'll cycle our bikes through the Phromthep hills, down to Naiharn Beach and then up, up, up and further up the hills to Look At Point on the way to Kata Beach. If you want, we can continue to Patong. Its not all up hill, however. We do get to cruise down the hills.

But here's the catch:

When you can't climb the hills because they are too steep, you have to walk the bike up. If you are tough enough, you have to run and push the bike up. And if you crazy enough like me, you have to carry the bike on your back while climbing the hills.

I did it last year when I was between 95-105 kilograms and it gave me greater endurance than a morning session of Muay Thai. And my friend Tim did it yesterday with me, and he was exhausted.

(Thats Tim in the Picture)

6 Easy Ways to Lose Weight Without Starving (from Yahoo News)

1. Fidget: People who tap their feet, prefer standing to sitting, and generally move around a lot burn up to 350 more calories a day than those who sit still. That adds up to nearly 37 pounds a year!

In short, during your off-hours, don't just lay around. In the future I would like to see a swimming pool, ping pong table and foozeball table to keep people active when they aren't training. In the meanwhile, walk around, talk to people, take short bikes rides to the market.

2. Keep most meals under 400 calories
Study after study recommends spacing out your meals at regular intervals and keeping them all about the same size. Eating meals at regular intervals has been linked to greater calorie burning after eating, better response to insulin, and lower fasting blood cholesterol levels. When you eat regular meals throughout the day, you're less likely to become ravenous and overeat.

This is a biggy. Since I eat at the buffet twice a day, I eat way too much at each meal. In addition, my sugar levels drop too low from training so I'm inclined to grab a soda. Keep the meals small and frequent and you won't have this problem.

3. Take yourself off cruise control
Increase the intensity of your everyday tasks, from vacuuming to walking the dog, recommends Douglas Brooks, an exercise physiologist and personal trainer in Northern California. "Turn on some music, add in some vigorous bursts, and enjoy the movement," he says.

Focus less on the number on the scale and more on the numbers of minutes you are running or doing other forms of cardio. Can you run the same distance faster than you did last week? Can you go more rounds? Can you do more sprints while running? Those are the numbers you should be looking at. Again, easier said than done.

4. Drink 8 glasses of water per day
Water is not just a thirst quencher--it may speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

If its yellow, let it mellow. If its brown, flush it down. GROSS! Let me return to the first one. If its yellow, DRINK MORE WATER!

5. Step it up--and down
Climbing stairs is a great leg strengthener, because you're lifting your body weight against gravity.

For people who have weight issues, I recommend the following for cardio. 20 minutes of power walking on the tread mill, 20 minutes of cyclying or on the ellipitical, 20 more minutes on the tread mill...but with every passing minute or two, increase the spead and incline. By the time you get to the last five minutes, you should be SPEED walking up hill pretty quickly.

7. Eat 4 g of fiber at every meal
A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.