Man of Steel Syndrome and Losing My Weight

2013 Exercise Summary

Did you read my posting about my last year’s resolution? I posted it on 6th of January last year.

The goal was to lose at least 10 kg  in a year.

The plan was…

  1. to reduce consuming carbohydrate, especially at night.
  2. exercise at least 30 minutes a day

Last year, on 6th of Jan, my weight was 89 kg, and now I am 82 kg, meaning I lost 7 kg. But in the middle of the year my weight was 92 kg around March, so for the maximum weight in last year, I lost 10 kg.

For the plan, I did reducing carbohydrate consumptions, especially at night. I usually eat rice only during lunch time. Breakfast I usually take mung beans, wheat bread, or other carbs in less amount, and I avoid rice. I eat normal during lunch, take more vegetables, and less amount of rice. At night usually I just eat meat or fruits.

Now let’s see the statistic of my exercise last year:

2013 Exercise Summary
2013 Exercise Summary

So basically, in average, I spent around 20 minutes daily for doing exercise. That’s not bad, compared to my plan, 30 minutes a day.

Statistic of Exercise
Statistic of Exercise

As you can see in the above chart, after posting my resolution, I almost do nothing about it until June 2013. I put a low target and did small amount of exercise. Eat rice at night like crazy.

Suddenly, starting from June, I put a higher target and exercise many more than before June. What happened?

It’s because of Man of Steel. Yap. Henry Cavill.

I knew that Henry Cavill was in a good shape in Immortals (2011), but he was not in a good shape before he starred as Superman in Man of Steel. When Henry Cavill turned up on set, he had just finished shooting Immortals  and came sporting an extremely muscular and ultra-ripped physique. Director Mabrouk El Mechri told him that he had to play an ordinary man and that his current body would be completely wrong for the character. Henry Cavill had to lose all the muscle tone and mass that he gained over the previous six months to get his body to look like that of an average man. He did it by eating and drinking a lot and not working out. And how about his role in Man of Steel? Read the following trivia from IMDB:

Henry Cavill refused to take steroids to muscle up for the role. He also refused any digital touch-ups or enhancement to his body in his shirtless scenes. He said it would have been dishonest of him to use trickery while playing Superman and he wanted to push his body to the limits to develop his physique into one that was worthy of the character.

Henry Cavill said that the most difficult part of making the movie was definitely his two shirtless scenes. He had been training for months prior to filming began but for his shirtless scenes, he specially went on extremely difficult calorie restriction diet and training regime that cut his calorie intake from 5000 to near 1500 for 6 weeks. After 6 weeks he reached a body fat level of just 3% which is the level achieved by professional body-builders during competitions. Henry said this was done because he wanted to make his abs as pronounced and his muscles as defined as humanly possible to create the best possible Superman physique. Cavill returned to a more manageable routine after the scenes were shot but felt his effort was rewarded when audiences and critics alike praised his physique for the true embodiment of what Superman would look like. After he had shot his shirtless scenes, director Zack Snyder gave him a tub of ice cream and pizza to reward him for his Herculean effort for the shirtless scenes.

Henry Cavill embarked on a special four-month training regime by his trainer Mark Twight to get the appropriate physique for his roles as Kal-El. He gained weight by drinking 5 1000-calorie protein shakes a day, then he did cardiovascular workouts to burn away the fat and build muscle, and finally he underwent a grueling two-hour workout to build up his muscles and abdomen. According to Cavill, the real problem he faced was the workout’s intensity: “Mark based his technique on going beyond yourself. Instead of slowing down towards the end of the workout, he asked me to actually work harder and harder for the body to reach its limits. His point was that if his client is able to walk out of the gym, he had not worked hard enough…”

While coming up with the aesthetic of how the Superman physique should look, trainer Mark Twight said the he wanted the classic V shape – broad shoulders and narrow waist, which Henry Cavill naturally had, he just had to pack on more muscle to his frame. Additionally, he said he looked to Steve Reeves‘s physique in the film Hercules (1958) as a model for Superman, as to attain a Greek God ideal. Zack Snyder instructed Henry Cavill that his physique should look so great that in his shirtless scenes, he had to look like a “freak” and be in “absolutely crazy shape”. Zack Snyder was subsequently very impressed with the results of Henry Cavill‘s 11 month hard training and called his physique “a great accomplishment”. Henry Cavill said that even he was surprised by how big he looked in the film.

I thought that if Henry Cavill can do it, why can’t I? So what did I do? I googled Mark Twight, and found his amazing plan for Soldier of Steel.

Soldier of Steel
Soldier of Steel

Click here to download the PDF. I shared the file to my colleagues in the office, and they just said: WOW! We printed the one month schedule, and even I put those exercises in daily alert using Yahoo! Groups. We started to follow those, but we found it too difficult for beginners like us.

Since it was too difficult to follow, I searched different alternatives to start moving our body to be Man of Steel. I found Fitstar, an application in iOS. I started to do the exercise in the office after office hour. For the first or second exercise, everybody just smiled and laughed at me while doing the exercise using my iPad and the app. And one of my colleague started to join me. And after that the four of us started to burn calories daily for max 30 minutes. And after a month, two of us started to join a fitness club to burn more calories. I also installed Noom for Android and iOS, to track my food calories. I learned a lot from the app:

  1. Losing weight is more on manage the calorie in and calorie out. Losing 1 kg means burning 7000 calorie. You can achieve this in a week by burning 1000 calories a day (3 hours aerobic low impact or 2 hours aerobic high impact) or burning 500 calories and reduce your needs of daily calories by 500 calories.
  2. Carb diet is better than fat diet
  3. Eating more vegetables or anything with fiber, can reduce the amount of carbs we eat and more healthier

So I’ve been eating black/brown/red rice for lunch, replacing the notorious white rice 🙂 White rice causing blood sugar spike and can lead to diabetes. More fiber, meaning less portion to eat, since fuller in my stomach.

Three months after joining the fitness club, I challenged my self to climb a mountain (2958 m above sea level). See my pics here. That’s a huge of calories burning.

I avoided taking some diet pills nor special nutrition to lose weight since I need to change my life style. If I get bored with those pills and I don’t change my life style, I will gain my weight again. So to make it permanent I need to change the way I live. My life style.

Now it’s a new year, beginning of 2014. My new resolution is:

– Losing at least another 6  kg in maximum 6 months

The plan is:
– Increase the average of daily exercise, from 20 minutes to 30 minutes
– Increase the frequency of running, from none to at least once in a week, minimum 5 km, and track it using Endomondo
– Start doing abs workout using Runtastic Abs

Wish me luck! It’s really good to be a slimmer version of myself. How about you, dear Reader? Did you achieve your last year resolution? Tell us about your journey!

How to Import Movies from DSLR Camera to iMovie in iPad

Guys, if you have a DSLR camera, recording some movie from it, and want to import the movies file to iMovie in iPad, here is what I found out. (If you have a better alternative way, please share it in the comment).

  1. Copy .MOV from your external storage (SD card or anything) to your PC/laptop
  2. Use a tool to convert your MOV to MP4. I use a free great app, Freemake Video Converter (www.freemake.com)
  3. Click on + Video button (on top) to load your MOV file
  4. Click to Apple button (at bottom) to convert it to MP4
  5. Open iTunes in your PC/Laptop
  6. Connect your iPad to your PC/Laptop
  7. Copy your MP4 after conversion to a folder that will be synced with iTunes
  8. From Photos tab, sync the folder that contain your MP4. Ensure you tick the Include Videos checkbox
  9. Open your iMovie, and whenever you create a trailer or a project, your MP4 are ready

Have a great movie project using your great lenses!

Freemaker
Freemaker Vide Converter

Transferring Address Book from Blackberry or Other Phone to Windows Phone (Lumia)

I just purchased a new phone since my Blackberry Torch 2 has problem with its internal (built in storage). This problem caused the phone  cannot be used since when it is restarted, it stopped when reaching 85% progress. iPhone 5 was first came to my mind (7 years ago I didn’t like iPhone but since I had iPad, I changed my mind), but because of it’s ridiculous price in Indonesian market, I need to look other alternative. Android is just like iPhone, cheaper but not better. I have 2 iPads and iPod Touch gGen #1. iPad 1 (my children has claimed it as theirs at home) and iPad 3 (for my daily business activity). If I took Android gadget (my wife has Galaxy Note), I will have a gadget with similar user interface like iPad. But definitely not better. No, I am not a fan boy. I am a gadget freak, and I believe I can judge quite objectively. iDevice is still the best gadget in the market in term of  the completeness of applications, simplicity, and responsive user interface. Until now, I can say I have no chemistry with Android as a user. As a developer, I would probably create an application in that platform. Blackberry Z10 has arrived. I went to Blackberry store and I found that RIM is trying to combine Windows 8 and iOS. But the GUI for me is pretty clumsy. No Whatsapp at the moment, we still need couple of months until it’s ready. So basically RIM hasn’t cooked its product well done yet. Ok, now time to compare with Lumia 920. I used to be a Nokia fans. Lumia 920 is claimed has a good camera with a responsive user interface. When I was at the Nokia store they sold it with a free wireless charger.  Since I have Acer Iconia and Lenovo Twist, both with Windows 8, I would like to try the new Nokia Win 8. It has offline map for driving (doesn’t has to connect to Internet).

Ok, now it’s time to transfer all of my contacts (thousands) from long time ago since I used Nokia and now it has merged in Blackberry contact. Actually it’s pretty easy to transfer the contacts. Basically I just sync your contacts to Microsoft Outlook, and export all contacts to CSV, and upload it to Microsoft People at http://people.live.com. Ensure that we have a microsoft account (hotmail, outlook, etc) and use the same account in Lumia. When I uploaded the file, it didn’t say error, it just return to Import screen. There must be something wrong with the file. So I discussed it with a fellow in Microsoft, and he suggested me to code a small tool to detect which line may causing the problem. In less than half of an hour I successfully made the tool and spot which line that causing the error. The problem is with all contacts that have notes. Since notes usually stored as memo, it has several lines. When using CSV, those lines will be treated just like a new record. That’s the problem. Microsoft actually should ignore all bad records and store the valid ones. This tool doesn’t correct the CSV but it will spot suspicious lines that may cause a problem when we try to import it.

Problem found
Problem found

After deleting unwanted records:

Looks Good
Looks Good

 

The algorithm is pretty straight forward. Iterate all records in the CSV file, if you spot suspicious character, show it in the memo result.

currentChar := UpperCase(Copy(list[i], j, 1))[1];
if Not (CharInSet(currentChar, ['0'..'9']) or CharInSet(currentChar, ['A'..'Z']) or
 CharInSet(currentChar, ['(', ')', '/', ',', '"', '-', '.', ' ', '@', '+', '_', '<', '>', ''''])) then
 begin
  mmResult.Lines.Add('Line : ' + VarToStr(i+1) + ' containing ' + QuotedStr(VarToStr(currentChar)) + ' : ' + list[i]);
 end;

You may download the tool here, with your own risk.

My Lumia look and feel:

Review Acer Iconia W510

Setelah beberapa lama mengunakan tablet Acer Iconia W510 dengan storage 32Gb dan hanya Wifi, izinkan saya berbagi pengalaman dalam menggunakannya. Karena kebetulan saya juga menggunakan iPad generasi ketiga dan juga Ultrabook Lenovo Twist, maka saya akan coba bandingkan satu sama lain.

a1

iPad 3, Iconia, dan Lenovo Twist

Acer Iconia bisa dipersandingkan dengan iPad, namun tidak dengan Lenovo Twist karena memang kategorinya berbeda. Acer Iconia dan iPad sama-sama tablet dan cocok untuk mobile, sedangkan Lenovo Twist cocok untuk pengganti laptop atau PC. Jadi untuk Anda yang sedang mobile dan tidak ingin membawa laptop atau ultrabook, iPad atau Iconia lebih cocok. Namun kalau untuk pekerjaan serius di meja, tentu saja ultrabook lebih cocok. Sebenarnya keduanya tidak saling menggantikan, namun saling melengkapi. Yang menarik dari Lenovo Twist adalah meskipun dia sekelas laptop, namun layarnya bisa dilipat dan menutup keyboardnya, dan layar sentuhnya bisa membuatnya bagaikan tablet. Jadi kalau anggarannya cuma satu device untuk dua keperluan, baik mobile maupun desktop, ultrabook berlayar sentuh ini bisa jadi pilihan.

Ok, sekarang kita ngomong Iconia dan iPad 3 ya. Untuk dimensi Iconia lebih panjang, namun iPad lebih lebar. Iconia lebih tipis. Perbandingannya adalah sebagai berikut:

  • Iconia 10.18 x 6.60 x 0.35 inches (258.57 x 167.64 x 8.89 mm)
  • iPad 3 9.50 x 7.31 x 0.37 inches (241.2 x 185.7 x 9.4 mm)

Untuk masalah berat, Iconia tanpa keyboard dockingnya lebih ringan daripada iPad. Perbandingannya:

  • Iconia 20.46 oz (580 g)
  • iPad 3 23.00 oz (652 g)

Untuk ukuran diagonalnya Iconia lebih unggul daripada iPad.

  • Iconia 10.1 inches
  • iPad 3 9.7 inches

Nah sekarang resolusi. iPad lebih unggul dan lebih tajam.

  • Iconia 1366 x 768 pixels (155 pixels per inches)
  • iPad 3 2048 x 1536 pixels (264 pixels per inches)

Untuk masalah RAM, Iconia 2 Gb, sedangkan iPad 3 hanya 1 Gb. Masalah prosesor Iconia Dual core, 1500 MHz, Intel Atom Z2760, sedangkan iPad 3 Dual core, 1000 MHz, ARM Cortex-A9.

Untuk masalah storage, iPad punya 3 pilihan, 16 Gb, 32 Gb, dan 64 Gb, tidak bisa diekspan. Sedangkan Iconia 32 Gb dan 64 Gb dan memiliki slot USB dan Micro SD untuk menambah storage. Jadi kalau butuh mengakses harddisk external, Iconia sudah jelas lebih tepat dibandingkan iPad.

Untuk kamera, Iconia bagian belakangnya 8 Mp, sedangkan iPad hanya 5 Mp. Untuk bagian depannya Iconia 2 Mp dan iPad hanya 0.3 Mp. Namun setelah saya coba berkali-kali, hasil foto dan video dengan iPad lebih memuaskan daripada Iconia. Saya coba pada low light, iPad lebih memuaskan daripada Iconia.

komparasi

Sebelah kiri dengan Iconia dan sebelah kanan dengan iPad 3. Buat yang suka fotografi dan membuat film, iPad 3 dengan aplikasi iMovie tidak ada duanya. Contoh hasil pembuatan film singkat (trailer) adalah sebagai berikut:

Tidak ada GPS di Iconia, sehingga tidak bisa digunakan untuk tracking. Berbeda dengan iPad yang bisa memanfaatkan fitur GPS untuk tracking dengan peta.

Ok sekarang kita bicara aplikasi. Karena Windows 8 di Iconia sudah sama dengan di PC/Laptop, maka semua aplikasi yang bisa jalan di Windows 7 bisa juga jalan di Iconia. Hal yang mustahil dilakukan di iPad. Inilah keunggulan utama Iconia. Ingin tablet layar sentuh yang bisa menjalankan aplikasi di Windows 7? Iconia jawabannya. Bagaimana dengan Win RT yang jalan di Microsoft Surface? Tidak begitu adanya. Windows RT sudah memiliki Office dan hanya bisa jalan dalam environment “Metro”. Sedangkan Windows 8/Pro bisa menjalankan aplikasi Metro dan aplikasi yang jalan di Windows 7. Jadi keuntungan menggunakan Microsoft Surface adalah Officenya yang gratis-tis-tis. Sementara tablet dengan Windows 8 harus beli terpisah OSnya.

Nah sekarang aplikasi yang tersedia di storenya. Per November 2012, aplikasi di Apple Store mencapai 1 juta, sementara di Microsoft Store awal 2013 ini baru menembus 50 ribu. Nah ibaratnya membandingkan di toko kelontong dengan hyper market. Hampir aplikasi yang Anda bisa pikirkan sudah ada di Apple Store sementara di Microsoft Store belum tentu. Padahal Microsoft memberikan insentif kepada developer sebesar 100 USD untuk setiap aplikasi yang diunggah ke Microsoft Store (asal unik dan belum pernah ada sebelumnya). Namun jumlah aplikasi per hari yang dibuat untuk Microsoft Store trendnya menurun. November 2012 per harinya dibuat 468 aplikasi, Januari turun menjadi 174, dan Februari menjadi 142 aplikasi saja per harinya. Buat Anda yang butuh tools, game,  dan aplikasi lain yang banyak dan bervariasi, akan lebih cocok menggunakan device dari Apple. Kalau lebih banyak menggunakan aplikasi Windows, terutama dari Windows 7, maka Iconia lebih cocok.

Aplikasi di Apple Store vs di MS Store
Aplikasi di Apple Store vs di MS Store di awal 2013

Microsoft Store belum tersedia di Indonesia, jadi untuk membeli aplikasi tidak bisa menggunakan kartu kredit secara langsung. Saya sempat mengalami kendala ketika akan membeli aplikasi di Microsoft Store karena pilihan negara Indonesia tidak ada. Akhirnya saya coba dengan Paypal, berhasil. Pastikan jika pilihan Anda adalah device dengan menggunakan Microsoft Store, gunakan layanan Paypal. Kalau dilihat dari beberapa membeli aplikasi, aplikasi yang sama di Microsoft Store lebih mahal dibandingkan dengan di Apple Store. Ball Strike yang muncul di Windows 8, dibandrol 3.4 USD, sementara di iPad cuma 0.99 USD. Belum lagi aplikasi di Windows Store dikenakan pajak. Padahal itu pajak masuk ke Amerika, bukan ke Indonesia.

Berikut adalah tampilan iPad 3, Iconia, dan Lenovo Twist dalam beberapa sudut yang berbeda.

Untuk Iconia, saya sendiri menambahkan micro SD sebesar 32 Gb sehingga total ada 64 Gb storage. Percayalah, untuk bekerja seperti layaknya di PC, space 32 Gb sangat tidak cukup. Ingat 32 Gb itu diisi OSnya sendiri, dan aplikasi-aplikasi dasar. Sebaiknya data disimpan di Micro SDnya.

Saya sendiri karena punya Lenovo Twist di kantor maka Iconia lebih banyak untuk membaca e-book secara offline. Iconia yang saya punya tidak ada 3Gnya sehingga kalau di kereta bisa mati gaya tidak bisa terhubung ke Internet. Kebetulan iPad 3 yang saya punya memiliki 3G sehingga bisa selalu terhubung ke Internet. Saat ini Aila, anak saya yang 3 tahun, mulai menyandra Iconia di rumah. Lumayan ok juga untuk Skype ketika saya sedang ke luar kota. Saya bawa iPad, di rumah menggunakan Iconia yang terhubung ke Wifi.

OK, jika Anda bertanya mana yang cocok untuk Anda, pikirkan hal berikut ini:

  • Sesuaikan anggaran Anda. Pilih gadget yang masuk anggaran.
  • Lihat kebiasaan Anda sehari-hari. Tanyakan, untuk apa Anda punya tablet. Jika hanya untuk internetan, maka sebaiknya memiliki fitur 3G/4G. Iconia tidak perlu beli docking keyboardnya (bisa menghemat sekitar sejuta). Iconia 32 Gb tanpa keyboard dibandrol sekitar 6 jutaan. iPad 3 32 bit 3G sekitar 6 juta juga.
  • Anda suka mencari aplikasi? Butuh aplikasi lengkap? Pilih iPad atau Iconia dengan Android yang pasarnya lebih banyak memberikan pilihan aplikasi
  • Anda hanya butuh menjalankan aplikasi Windows dan mobile? Pilih Iconia. Jika perlu lebih serius, pilih Lenovo Twist (sayang Lenovo Twist kurang programmer friendly, karena tombol F6-F11-nya yang bisa berguna untuk debugging, harus menekan tombol Fn untuk berfungsi)

Ok, saat ini itu yang kepikiran antara ketiga device yang saya gunakan. Jika ada pertanyaan silakan tanya di bawah ini atau Googling 🙂

Ball Strike – An Augmented Reality Game for Exercising!

I found the game from my Windows 8 Lenovo Twist and quite amazed with it. It uses augmented reality technology to make your body move! The game is pretty simple. It will show balls in many colors and what you have to do is standing 7 feet or about 2 meters in front of your gadget (Windows 8 device or iPad) and move your hands/feet to zap all those balls. Seems pretty easy, but if you do it around 10 – 20 minutes, you’ll be full of sweat!

If you like Kinect, you will like the cheap version of it 🙂

I tried it for about 15 minutes and already burned 188 calories!

Best Interior Design Application in Tablet

If you ever need an application for interior design, Interior Design for iPad is one of great investment you’re looking for! I have a plan to renovate my home and Google for such an app. I checked the website and from the screen captures, I knew it that that’s the one I want.

The cool things that you can do with this app are:

  1. Design a blue print design from scratch in many floors!
  2. Put doors, windows, furniture, home appliances, kitchen stuffs, in 2D and real time 3D design!
  3. Change colors and materials for walls, furniture, and floors using more than 3300 materials!
  4. The video tutorial is helpful, but I can use almost all of the features even without need to watch it first. The user interface is absolutely so intuitive!
  5. Avoid spend money for building something that you regret by simulating it first using this app!

You don’t have to graduate from Architecture Major in University for designing your own home 🙂

Slideshow ini membutuhkan JavaScript.

 

 

Gesundheit!

Game puzzle ini aku unduh setelah terpilih sebagai App of the Week minggu lalu. Begitu aku lihat gratis, langsung saja aku sikat. Ceritanya sangat sederhana namun setiap levelnya sungguh menantang. Kisahnya sederhana, anak kecil yang ingusan ingin bermain bersama kawan-kawannya. Namun datanglah sekelompok monster yang akan menculik mereka. Hanya si anak kecil yang ingusan itu yang tidak tertangkap dan ia berusaha membebaskan kawan-kawannya.

Yang menarik dari game ini adalah kesederhanaan konsepnya. Panduan cara bermain ditunjukkan tanpa tulisan apapun, hanya petunjuk gambar yang bisa kita mengerti. Tingkat kesulitan bertambah setiap levelnya dan memaksa kita untuk berpikir tujuan dari tiap levelnya.

Musik dan soundtracknya begitu menawan dan menghibur. Ilustrasi gambarnya menarik. Game ini cocok dimainkan untuk usia 6 tahun ke atas. Versi iPhone/iPodnya gratis! Sangat direkomendasikan buat mereka yang menyukai teka-teki. 8/10.

Gesundheit ini artinya semoga sehat, mirip God Bless dalam bahasa Inggris, atau Yarhamukallah dalam bahasa Arab, doa ketika mendengar seseorang bersin.