173 Intercostal muscle pain after pull ups 引体向上导致肋间肌受伤

173 Intercostal muscle pain after pull ups 引体向上导致肋间肌受伤

I bought a new toy —— two 3kg ankle weight. 

Then I used them to do side to side pull ups. And guess what I got rib pain when I did left side pull ups, while right side was perfectly all right.

I think it was on the third day, maybe, my rib was painful when I lie down or when I do deep chest breath. I thought chest muscle must have been stretched. On the fourth day, maybe, I can feel pain even when doing standing chest breathing or sneezing.

Then I tried to feel where is the pain, I realised it was the muscle between one of the rib with rib above and below it. Painful when I press it, deep breathing, getting up, turning my body, or when I raised my arm that pulled the relevant muscle. But then pain is minimal if I lean forward to do deep breath or sneeze.

Then I google for “rib pain after pull ups”. I realised it was intercostal muscle pain caused by pull ups. Nothing can be done except try not to further aggravate the injury, apply some ointment before sleep, and let the muscle to recover.

Dragon boat players were said to easily prone to such injury especially during the intensive training before a competition.

It is very inconvenient because a lot of things cannot do. Try not to stretch the intercostal muscle. Many actions that involved pulling cannot be performed because of pain.

Today is perhaps the tenth days? I think I feel slightly better this morning. The pain when doing standing deep breathing seems like reduce by a lot. Hopefully the recovery has started.

The last time I stretched my wrist, now I stretched my intercostal muscle. I must not get injured again.

* * * * * * * * * 

最近买了新玩具——各3公斤的脚踝负重带。然后就带着它们做 side to side 引体向上。谁知第二天再做左边引体向上时，肋骨尽然会痛，右边没事。

到了第三吧，躺着要睡觉或做深胸式呼吸时，胸部觉得会痛。那时以为是胸部肌肉被拉到了。到第四天吧，不止躺着要睡觉或做深胸式呼吸时，连站着做深胸式呼吸、打喷嚏时，胸部也会觉得会痛。

然后就尝试摸摸看哪里痛，最终发觉是某一根肋骨跟上下肋骨之间的肌肉会痛。按着会痛，躺着深呼吸会痛，早上要起身会痛，翻身会痛，举手拉到相关肌肉也会痛。但向前倾斜深呼吸、打喷嚏就不大会痛。

过后上网搜“rib pain after pull ups”，发觉原来是引体向上导致肋间肌受伤了。什么也不能做，只能尽量不去扯到胸部的肌肉，临睡前涂跌打药酒，以便肋间肌可以慢慢修复。

据说划龙舟运动员在临比赛前的集训，因为必须划百次、千次也为导致肋间肌受伤。

很多动作不能做啊。尽量不再去拉到肋间肌。生活中很多必须拉扯的动作都不能做，会痛。

今天是第几天，第十天吗，早上起身觉得好像有稍微减轻了。站着做深呼吸似乎比较痛感减少很多。希望就此慢慢好转了。

上次拗到手腕，这次拉上肋间肌，不可以乱乱来了。

172 exercises to be done 原来共有4种必做的运动

172 exercises to be done 原来共有4种必做的运动

My father is 80+ year old. He demand himself to walk for 1-2 hours in palm oil plantation. He, like many old age, is afraid of sarcopenia. He realised it is a bit tiring to walk for 1-2 hours, but his leg feel even more uncomfortable if he doesn't walk.

Whenever I go to coffee shop, park or shopping complex, I like to look at people's calf (especially the old age). I can see many people have insufficient calf muscle. In the park where I live, there are a few people who are so discipline to walk. I feel pity for them because they are so hardwalking but their calf are still so small. One of them even fully cover her body with long pant, long sleeve, wearing hat and scarf to walk.

I used to think exercise is walking 10,000 steps. Or maybe running or jogging. Doctors interviewed in tv program or internet also suggest old age to walk to maintain or build their muscle.

As I am passed my 50s, maintaining a healthy body seems like a wise thing to do. So, have been reading some books to understand sarcopenia and osteoporosis, then realised walking is not an effective method to build muscle. There are 4 types of exercise to be done.

Aerobic exercise

Resistance exercise

Stretching exercise

Balancing exercise

* * * * * SEPARATOR * * * * *

我父亲今年80多岁。他要求自己每天都要到油棕园里，走上1~2个小时。就像许多老人家一样，他最怕的就是没有脚力。他知道走1~2小时有点儿累，但不走路反而脚更加不舒服（很酸）。

每当我去咖啡店、公园或商场，我最注意人们的小腿（尤其是老人家）。可以看到很多人的小腿都肌肉量不足。我住宅区的公园，有几个人几乎每天都很努力的在绕公园走路。而我看着他们，有点儿为他们感到可惜，虽然都那么勤力了可小腿都小小的。甚至还有人是穿着长袖衣、长裤、带着帽子来走路。

以期的我也以为运动就是走路，走一万步。要不就快走或慢跑。我们也常在电视上、或网路上看到医生也是建议老人家多走路来维持或建立肌肉。

既然已经步入50岁，维持健康的身体看来刻不容缓。最近比较关心肌少症以及骨质疏松症，所以阅读几本书籍，发现仅仅走路并不能有效建立肌肉。原来共有4种必做的运动：-

1. 肌力运动
2. 有氧运动
3. 拉伸运动
4. 平衡运动

肌力运动

• 【强肌力教主彭淑美教你练核心肌群】彭淑美著
• 有氧跑步多半是呈垂直身体姿势（高水平）向前移动下肢为主得活动。另外还需要刻意运用阻抗，去锻炼到比较深层得大肌群如腰腹核心肌群与背、胸、臀等部位得肌群，有了肌肉才能加快新陈代谢……。而且肌肉承重时，会刺激骨质生成，减缓中年以上的骨质流失，预防骨质疏松症。
• 可训练到快縮肌纤维（白肌）：快速收缩，包含了低浓度的有氧酶、高浓度的无氧酶，较易疲劳但具高度醣酵解（醣的分解代谢）能力，适合肌动力、爆发力训练。
• 为了发展身体的圆满功能、得到均衡的体能，所以慢速收缩及快速收缩两种肌肉功能的训练缺一不可。
• 【越走越年轻】三浦雄一郎著
• 收缩快的快縮肌（白肌），肌肉纤维粗硬。能够发挥极强大的力量，因此会在短跑或举重等需要瞬间爆发力的运动时产生作用。
• 下山时身体要承载体重加行李总重量的三到四倍，人必须使出强大的力气才能在动作需要停止时顺利停住，使身体保持稳定，因此会优先使用能够瞬间使出强大爆发力的快縮肌。
• 即使下山时借着登山杖帮助身体支撑，并且运用下半身的肌力，但不断反复伸展收缩的快縮肌亦会渐渐遭到破坏。下山的距离越长，肌肉纤维越容易损伤。下山后肌肉痠痛的原因就出于此，受伤的快縮肌在两到三天内会修复，而且会变得比之前更强壮粗大。
• 快縮肌的能量来源为醣分，借由反复下山的运动增加快速肌的量，能促进醣分代谢，达到有效改善糖尿病的效果。
• 原本损伤的半月板居然再生了！…………为什么半月板会再生呢？根据豪太的假设，膝盖内没有血管，而是关节液。关节液拥有保护膝盖关节内部的作用，同时也会帮助修补损伤的膝盖。因为背着沉重的背包，又戴脚踝负重带，使得膝盖关节被往上推挤，又向下伸展，活动变得激烈，关节液为了润滑关节内部，所以令半月板再生。
• 【Dr史考特的一分钟健瘦身教室】史考特医师著
• 1997年美国科罗拉多大学发现，低强度运动能燃烧更多脂肪没错，但运动过后3小时内，代谢率就会恢复到运动前的水准；但高强度组即使停止运动后，代谢率依然维持在高点。高强度组在休息3小时的过程中，额外燃烧了41大卡。相对起来，低强度组只额外燃烧了22大卡。
• 从受试者身上采下的肌肉解剖样本显示，高强度训练能诱导肌肉形态发生变化，在平时更倾向于燃烧脂肪，或许这也能解释为什么高强度训练消耗热量少，减脂能力却优于低强度运动。
• 日本学者发表的结果更认为，高强度的运动更能增强肌力、有氧能力，甚至改善引发心血管疾病的危险因子。
• 光看体重数字，你可能认为有氧运动最有利于减重；但就脂肪量的变化与肌肉量的增加而言，重训+有氧其实才是改变体态最好的选择。在心肺能力上，重训+有氧组进步幅度也高于纯有氧组和纯重训组。
• 肌力运动先做，因为身体会先使用肝醣作为燃料，因为分解得快。而肌力运动必须使用力量（重量），所以为保安全起见，先做肌力运动确保能得到及时得能量。
• 例子
• 體適能教官 徐棟英
• 1.深蹲，2.肩部伸展，3.立姿轉體，4.躺姿轉體，5.捲腹，6-1.手碰腳跟捲腹(初階者適用)，6-2.腳踏車捲腹(進階者適用)，7-1屈膝伸腿，7-2.直膝舉腿，8.V字捲腹，9-1.左側棒式，9-2.右側棒式，10-1.靜態橋式，10-2.動態橋式，11.抱膝滾背，12.伏地推撐（挺身），13.肩背伸展，14.肩背臀伸展（進階版)，15.眼鏡蛇式，16.俯臥抬腿，17.棒式。

有氧运动

• 【强肌力教主彭淑美教你练核心肌群】彭淑美著
• 是一种可促进全身血液循环耗能型的运动，所以如果要抗老，你一定要做有氧运动，灌氧给全身上下所以细胞，并且进行新陈代谢。
• 可强化身体四大主要机能——心脏机能、呼吸系统、血管血液循环系统以及骨骼系统。
• 可训练到慢縮肌纤维（红肌）：慢速收缩，具高度氧化能力，并且抗疲劳，适合耐力性运动。
• 为了发展身体的圆满功能、得到均衡的体能，所以慢速收缩及快速收缩两种肌肉功能的训练缺一不可。
• 【越走越年轻】三浦雄一郎著
• 上山和下山使用的是不一样的肌肉。首先，上山使用的是收缩慢、纤维细且柔软性佳、、能量效率大，又被称为红肌的慢縮肌。这种肌肉适合马拉松或长泳等需要吸进充分氧气、长时间运用肌肉的运动，也就是有氧运动。
• 慢縮肌主要的能量来源为脂肪，藉由有氧运动有效率地吸取氧气，利用醣分燃烧脂肪，转化为能量。稳定呼吸节奏就能有效吸取氧气，爬的越久、脂肪燃烧越多，登山家、马拉松跑者或游泳选手身材都很精瘦也是这个缘故。
• 戴脚踝负重带的负重健走也也属于有氧运动之一，脂肪的燃烧效率很高。
• 【Dr史考特的一分钟健瘦身教室】史考特医师著
• 1997年美国科罗拉多大学发现，低强度运动能燃烧更多脂肪没错，但运动过后3小时内，代谢率就会恢复到运动前的水准；但高强度组即使停止运动后，代谢率依然维持在高点。高强度组在休息3小时的过程中，额外燃烧了41大卡。相对起来，低强度组只额外燃烧了22大卡。
• 从受试者身上采下的肌肉解剖样本显示，高强度训练能诱导肌肉形态发生变化，在平时更倾向于燃烧脂肪，或许这也能解释为什么高强度训练消耗热量少，减脂能力却优于低强度运动。
• 日本学者发表的结果更认为，高强度的运动更能增强肌力、有氧能力，甚至改善引发心血管疾病的危险因子。
• 光看体重数字，你可能认为有氧运动最有利于减重；但就脂肪量的变化与肌肉量的增加而言，重训+有氧其实才是改变体态最好的选择。在心肺能力上，重训+有氧组进步幅度也高于纯有氧组和纯重训组。
• 有氧运动可以单独做、或做完肌力训练才做。目的是把更多肝醣燃烧掉，然后继而燃烧脂肪。燃烧脂肪需要很多氧气、也较花时间。
• 千万别做得上气不接下气，喘得说不出话来，以免把有氧运动变成无氧运动。心率保持在130次/分钟。
• 例子
• 體適能教官 徐棟英：18.銀髮族五個腿部間歇有氧平衡訓練(進階版)＋節拍超慢跑。
• 班長 布萊恩：超慢跑180BPM50分鐘｜享受冬天的陽光。
• 骨科醫師 蔡凱宙：最潮走路心法大公開！分散膝蓋受力，改善駝背問題【聚焦2.0】309集。

拉伸运动

• 拉伸全身的筋膜避免身体僵硬、扭伤。中医有一说：筋长一寸、寿延十年。
• 做完运动时，前后左右的肌肉可能承受不一样的屈伸，拉伸可把紧绷的肌肉放松开来。
• 最典型的例子：瑜伽。

平衡运动

• 【强肌力教主彭淑美教你练核心肌群】彭淑美著
• 维持身体平衡需要许多系统交互作用，包括视觉系统、前庭系统、体感觉系统、肌力、关节柔软度与体态，……。
• 任何身体活动都需要高度的手脚并用，有良好的协调平衡能力，才能充分运用到全身的肌肉来稳定身体，或分担肌肉负荷，减少单一肌群的持续用力。否则，一旦受到突然的外力，可能会跌倒造成伤害。
• 如金鸡独立。

171 Mr Lee's typical day in retirement 李先生退休生活的一天日程

171 李先生退休生活的一天日程

昨天见同组的代理员，有幸认识他以前工作时的上司李先生。李先生已经退休多年了。我很好奇他的退休生活，因为一般上很多人退休后就无所事事了。甚至有人说不要退休，要做的最后一天。

我：李先生，退休了，一天的日子怎么打发的？

李先生：哇，我很忙的。

我：讲来听听。

李先生：早上7点酱我就去大高尔夫球，大约打到9点多、10点。然后买早餐回家。然后就忙其他的。

李先生：我买了一辆van车，想要改装成可以去旅行、露营的车。很多东西要学。里面要有水、有电、有床、厨房，等于一间可以移动的屋子。很花时间来摸的。

李先生：我还迷上了种植鹿角蕨。很难种的啊！有些被我种死了。市面上有18个品种，我现在有5个品种。老婆没有看不用紧，但是一定要看我的鹿角蕨。

李先生：下午的时候，可能跟孩子们去骑脚车，大概一个小时左右。晚餐后，去散步一个小时左右。

我：那你每天花在运动的时间很长咧。

李先生：不可以一整天坐着玩手机啦。很不好的。

我：我比较想种点菜自己吃。你呢？

李先生：有啦。我是角头间屋子，有10尺地。就种一些羊角豆、长豆、四瓣豆等。要种就要多种几棵，免得收成时每天一根两根的，要收集好几天才有得吃。

我：喜欢喝咖啡吗？

李先生：下午的时候喝比较好。我买了整套的手冲咖啡器具，煮水的、倒水的、整套啦。咖啡豆我上网看人家介绍的豆，然后买来试看看。有些好喝，有些不好喝。

我：不喝3合1的？

李先生：不喝3合1的，不健康。

我：你的运动量这么大，膝盖没问题吗？

李先生：有啊！几年前曾经因为打高尔夫球，膝盖痛到没法走路，进医院住了几天。过后不敢那么拼了，如果觉得膝盖有点儿不舒服，就多休息几天才敢去打球。

我：还有什么保健秘诀吗？

李先生：破壁机你知道吗？我每天打黑豆、黑芝麻、红米等做早餐。有时放紫薯。早上还会煮姜水带去打球的时候喝。

李先生：晚上最迟11点就睡了。11点过后我们的身体要排毒。一天大概就这样了。

李先生的一天还真是充实呢。

*  * * * * * * * *

P。S。另，今天早上去公园晒太阳的时候，一位大姐终于记得把训练膝盖的纸张给我。那是医生千叮咛万嘱咐要她练习的。大姐为了她的膝盖花了不少銭遍访名医，她觉得这几个动作的确让她的膝盖比较轻松。

115 Are you investing and learning its related knowledge for your retirement?

Are you investing and learning its related knowledge for your retirement?	你是否为退休做了足够的投资以及相关知识？
There was a car workshop that I used to frequent. The owner was a friend of mine. He is an honest guy. Unfortunately, he got a stroke at beginning of the year. Luckily, his two sons are already working.	有一间修车店是我常光顾的。修车店老板是朋友来的。老实的老板。很可惜的，去年年尾吧他不幸中风了。庆幸的是，两个儿子已经可以投入职场了。
I believe this is a great blow to him. And to his family, his unexpected retirement did cause some anxiety in their finance. It seems to me he did not saves enough for retirement. And he was not investing even though he owns some banking shares at some point of time.	我相信这对他是很大的打击。而对他的家里人而言，意料不到的被退休却也对他们的财务造成一些紧张。看来他似乎没有为退休储蓄足够的基金。而他也没有任何投资，只是在某一段时间点曾有过几张银行股。
I have long believed investing is the only profession that is not hindered by our age. When age catch up with us, we have to retire from any active job. Or we may be willing to work, but our employer may not be.	我早已确信投资是唯一不会被年龄限制的行业。当我们年华老去，我们总得从职场退出。就算我们愿意，老板也可以嫌弃我们手脚慢工钱高。这是再现实不过的事了。
It's different in investing. As long as we have capital, knowledge and movement ability, age can restrict us to invest. But investing is not a fast process, we can get it done by reading a few books. Especially when we look at our friends and relative, we will realized so many of them will tell us shares are not us.	投资就不同了。只要我们有资金、知识和行动能力，年龄根本不能限制我们。但是投资这一回事却不是能一撮而就，抑或是读了几本书就能成功的。尤其是股票投资。只要回头望望身边的亲戚朋友，总有人认为股票不是小市民的玩意儿。
Then, how can we go about with it? Investing is a long term journey. Compared to knowledge, we need a fine temperament. A temperament that doesn't make us to shake when something happen. Normal investor doesn't like to see their investment value goes south. And to stay composed, we need to go though some training.	那么，投资这一码子事到底该如何做？投资其实是一个长期的学习过程。比起知识，它更着重的是性情。一种犹如泰山崩于前，而不动的性情吧。投资者一般都不喜欢看到自己的投资额往下走的情况。要在如此情况下依然悠然自在，必须经过某些淬炼。
For that, we must be trained in the same field. The first loss is always the most hurtful. As time goes by, as we gained more experience and (unfortunately) more losses, we become numb to price changes.	要有如此境界，不可或缺的就要在投资领域里被训练。通常第一次的割肉是最痛的。随着经验的累积和（不幸的）不断割肉，久而久之就练就对价钱变动感到麻木。
And it is while young that we can endure losses for we have long working years to earn back them. As we approach retirement age, we tends to get more and more conservative.	而且只要趁年轻我们才经得起亏损，因为我们有足够的工作年岁来转回亏损的部分。当我们越接近退休时，我们一般上会变得愈发保守。
So, as I see my workshop friend's plight, I somehow think he has not invest and learn enough for his retirement. And I wonder has his two sons ever thought about such thing, now.	当我看好修车店朋友的遭遇时，我认为他并没有为退休做足投资或学习投资知识。我也好奇他的儿子们是否曾想过改变？
It is my wish that during retirement age, I want to be active in investing. Unless I am bedridden or I have lost my movement ability, then it's another story.	我的梦想是退休时依然可以继续投资。除非我不幸卧榻病床或失去行动能力，那就另当别论。
Let's learn knowledge about investments and invest when we are still working. It may take few years for us to see results. Time is our friend. There are many types of investments, and many type investing skills in stocks alone.	让我们都学习投资并在趁有工作能力时开始投资。可能要等上好几年才会看到成绩。但时间是我们的伙伴。市面上有许许多多的投资工具。单就股票而言就有许多种投资方式。
Go and try the skills that looks interesting to you. For we learn the most when we fail. Some of my client like more of trading, while some go for fundamental. And they are comfortable with it.	尽量去尝试看起来有意思的方式。因为我们失败是成功之母啊。我们顾客群当中，有些喜欢偏向交易性质，有些偏向基本面投资方式。但他们都感到自在。
As we invest long enough, we will cherish our capital more and more. Anyhow, we do not want to over-expose our capital to excessive loss. And by the time come retirement, hopefully we all have the admirable knowledge and temperament to invest successfully.	当我们投资得越久，我们应该会愈发珍惜我们的资本。无论如何，我们总不愿把资本陷在不必要的风险里头。希望到那一天，我们永远令人羡慕的投资知识和性情。而我们的投资也是成功的。

105 Convert cash into cash flow - endowment plans & annuity scheme

Convert cash into cash flow - endowment plans & annuity scheme	把现金换成现金流-储蓄保险计划、年金计划
I always get asked about endowment plans. Normally the person who asked are confused because he was told the returns to be very high. After all, they are selling like hot cake especially during uncertain market condition.	我常常被问到关于储蓄保险计划。通常问的人都是因为听说回酬非常高而感到困惑。这类产品的确是销量俊俏，尤其是股市不好的时候。
I always view endowment plans as a great product to convert cash into much needed cash flow, with some decent rate of return. Another similar product is annuity scheme.	对我而言储蓄保险计划确实把现金转换成现金流的好工具。当然也提供一些些的回酬。另外一个相似的工具就是年金计划。
Since they are all insurance products, purchasers need to understand the payment period, and never miss it. Next is he has to justify his need to take up such products.	这两者皆是保险产品，因此买家必须明了付款期限，不能不还。他也必须了解他是否需要这类产品。
Cash flow is important	现金流很重要
Poor cash flow is miserable. Interestingly, this can happen to both the low income as well as the cash rich.	差劲的现金流会很恼人的。有趣的是，不管高低收入人士都有可能陷入现金流难题里边。
For the poor, one the bills are coming in on time while the income is always late, the anxiety is imaginable. Impulsive or unplanned spending could be the culprit. So, instead of spending, try channeling some money into annuity scheme to provide guarantee income during retirement.	相对贫穷的人面对“账单总是准时，收入总是迟迟”，焦虑自是不带而言的。罪魁祸首可能是冲动式消费或无预算式消费。所以与其消费，不妨把现金转入年金计划来使到退休时有固定收入吧。
Stocking too much cash in low yielding instruments, like in FD etc, can also make someone poor. He may not dare to use the money because he will worry the money will outlast him. Placing his money in some instrument that guarantees a future payment helps.	存放太多现金于低收益工具如定期存款也会让人变得贫穷。这使到拥有着不敢使用金钱因为恐怕金钱会无以为继。把金钱放入某些保证收入的工具将有所助益。
So, the poor and the rich could face similar problems. Releasing cash to generate cash flow is something like buying a house to collect rental income. Cash in FD is nice to see. Regular rental income will let one better plan his life and spending.	或富或穷都会面对同样问题。分配部分金钱来促进现金流就如买了屋子收租一样。定期存款开起来很爽，但稳定租金收入让人更好规划人生以及花费，不是吗？
But buying a house requires some skills and capital. Strategic locations that can fetch good rental could be selling at a premium price now. Thus the rental yield may not look so attractive.	话虽如此，买楼终究需要一些技巧及资金。策略性地点确是可以收到更好的租金但房价可能处于高位。租金收益率就变得不是很高了。
Financial products such as endowment plans and annuity scheme can serve as alternatives. Most of them gives annual guaranteed payment, some monthly.	储蓄保险计划以及年金计划这类的保险产品就成了替代产品。它们多有提供保证式固定年度派款，有些甚至于是每月派款。
Free of choices	选择多元化
Financial planning firm, like Phillip Wealth Planners, worked with many local and offshore insurance companies to provide such products.	理财公司如Phillip Wealth Planners与多家本地以及离岸保险公司提供这类产品。
Once we understand clients' needs, we will look for the products that can match. We can provide in different currencies, premium payment years, annuity payment term and amount etc.	当我们了解顾客的需要后，我们才来寻找适合的产品来匹配。我们可以匹配不同货币，不同付款期限，不同派款期限与款额等等等。
Now one might not only depends on local currency to retire. Their children could be living in Australia or US or UK. Having some cash flow in USD / EUR will certainly be helpful.	一位顾客可能不仅靠本国货币来退休。他们的子女可能住在澳洲、美国或英国。拥有当国货币将会挺管用的。
In terms of premium payment term, it can be 5, 6, 10, 15 years or even a lump sum payment. Payout can start as soon as a year later or 5, 10 years later.	付款期限可以是五、六、10或15年.甚至于单笔付款。派款期限可以是下一年或5年、10年后。
Conclusion	选择多元化
Most importantly, we want clients to feel at ease once a part of their future income will be delivered to their doorstep at the desired time, regardless of market situation.	我们要让顾客放心，就是无论经济市场是否刮风下雨，他所需要的收入将准时送达。
You are welcomed to discuss by sending email to sateo7689@yahoo.com	欢迎电邮至sateo7689@yahoo.com赐教。

052 She's 21, and she's already worried about her retirement savings. Are you?

Just came back from a three-days roadshow in a shopping complexe. It was a very good experience. It was our first time there.

We met a few youngsters working there. Two of them, ladies, are in their mid and early twenties. They are interested in investing using their EPF savings but, obviously, they can't because of their amount.

One them, I get to chat, is only 21. She's just started her work there for about a year. She's young but she has started to wonder how much her retirement funds would be. She wanted me to calculate for her.

Her salary is RM1,500 per month, meaning 23% of EPF subscriptions would come up to RM345 per months. She wanted to assume her salary to stay flat. By using a financial calculator:-

Payment = -345

Periods = 468 months (assume contribution to age 60)

Annual Rates = 6%

Future Value = 643,141

The amount RM643,141 may seem high but I also highlighted we need to factor in inflation. So, if inflation is running at 6%, the RM643k is equivalent to RM66k today. Wow, it only worths 10% today's value.

Since she's contemplating going to work in Singapore. My suggestions is to save in unit trust to yield more returns. So, assuming the returns is 8% p.a. The future value would becomes RM1,108,128. Again, if the inflation is 6%, she would be left with RM114k today's value.

By increasing another 2% annually, the difference is double of original. The present value may seem, still, too little but it is based on an assumption of no increasing of monthly savings amount. Actually, she should progressively increase her savings as she gets, example, annual increment. Or she should does some ad hoc top up whenever she gets bonus, special allowances etc.

I am impressed with this lady. Young but is already planning for her retirement. If she really starts her savings today, I believe she will be more well prepared than many youngsters today.

027. EPF 2014 Dividend and Our Retirement

As usual, newspaper interviewed readers of their opinions of the recent EPF dividend announcement. Many will welcome the higher dividend rate, some will want EPF to give even higher return.

It is commendable EPF gives higher dividend this year. Like I said in previous post, EPF has done their best to gain extra returns for all members. Let's read paragraph 5 of news below: "the EPF aims to provide at least a return of 2% above inflation rate over a three-year rolling period".

Now, check back ourselves. How many of us has too much money sitting in FD because we do not dare to take extra risk? We complain of prices going up but we do not make our money harder. Not even to beat inflation.

Whether we like it or not, whether we are prepared or not, time to retire is time to retire. Time waits for nobody. Human nature likes to blame others for his own failure. Let's not do that. Let's not blame others for our ill-preparedness for our retirement. God gives us the ability to work, to save and to invest, please ask for wisdom to better prepare for our future.

As a responsible man to ourselves and our family, let's plan properly.

1.) Decide your lifestyle. Reflect how we spend our money. Are we spending too much on lavish items, or wasting too much on unnecessary items? Can we cut down? Do we need to dine in fine cafe or restaurants? Lifestyle is a monster. Once it gets hold of you, you cannot let go. We feel shy if we change to a lower spending lifestyle. The society is talking about instant gratification - enjoy when you earn. Fine cafe and restaurant is not a definite no-no, just calculate how often can you go.

2) Save first. Many of us has EPF because the law make it compulsory to contribute first before paying salary. If the law says we can contribute after we spend first, I think most of us will have money inside. Same here, allocation 20%~30% of your salary into saving and investment scheme once salary is paid out. A dollar save is a dollar earned. Live our life wisely on the balance of our salary.

3) Reduce debt. Many of us are tied down by car loan and housing loan. This loan should not make up more than 60% of total household income. Do not take up unnecessary new loan. Must we change a new car every few years? Review your housing loan package and look for a lower interest rate. Personal loan is a definite no-no.

4) Increase income stream. Some family member can work as part-timer in restaurant or fast food outlet to make extra income. Use the income to save or invest for future. Besides income, the job is like training to especially younger generation where they do not know the toughness to be employed.

5) Learn new investment skills. Do not reject an investment based on hear-say. If an investment is supposed to be a safe investment tool but why some hates it? Know their reason. It may be because the agent over-promised, or investors wants fast returns etc. Learn unit trust investment, shares investment, gold investment etc. Any investment as long as it is approved by government (Securites Commission or Bank Negara Malaysia). When in doubt, check at the responsible government agency.

6) Plan for passive income. We can only retire if we can have passive income coming in during retirement years. Dividends from shares and trust scheme, rentals, annuities are some examples.

7) Stay away from get-rich-scheme. When an investment sounds too good to be true, it is. If an investment is promised to be sure-win (all upside, no downside), RUNNNNNNN! Stay away from them. The greed will make us lose everything. The recent busted scam of SureWin2u, World Richest Man, Bitcoin investment in Hong Kong, should be alarm bell for us. Victims were promised of sweet returns but now many lose everything.

Let's make EPF one part, not all, of our retirement funds. If you need proper guidance, talk to a wealth planner.

026. EPF declares dividend rate for 2014

Malaysians who contribute to EPF like to wait for this period of the year. Why? EPF will announce the dividend rate for the previous year. EPF is the main source of retirement fund for many Malaysians.

Most Malaysians has little of extra savings during their working years. They would have used up the biggest portion of their salary to pay off housing loan, car loan, credit card, daily expenses etc.

So, this time is the most exciting moment for many of us. How much is the rate for 2014?

Historical rate.

Breakdown of profit source.

Bulk of the profits come from Malaysian Government Securities (MGS), loans and bonds, and shares; amounting to 94.85% of total profit (year 2014).


EPF is doing its best to invest on members' behalf, as member we need to do our part. For those self-employed, I always encouraged them to do voluntary contribution. First thing is the higher than FD dividend rate. Second thing is EPF money can only be taken out after retirement age (currently age 55). Although we say a ringgit saved is a ringgit earned, however if the withdrawal is too easy, whatever saved will be withdrawn for other purpose.

For those who contribute regularly to EPF, please use your EPF wisely when reaching retirement age. It is sad to hear EPF money saved through 30 years of work spent within 3 years. Please plan your retirement life before you step into it, say 10 years ahead. You may need to consider how long should your EPF last; or you may need to delay your retirement age. Whatever. Just make sure your EPF can last long enough, especially your EPF need to survive you and your spouse.

For either group, please save or invest in other instruments to complement your EPF savings. You can invest in Private Retirement Scheme (PRS), unit trusts, shares or property etc. By investing, you gain knowledge - knowledge that you can make used of after retirement. The dividends or rentals will be your passive income.

I like investing in shares. The knowledge I gained now will be mine forever. Share market will not deny my investment because of my age. And the dividend from my portfolio will be my passive income.

Or you may learn unit trusts. Try to be an agent. Unit trust companies will not deny your entry because of your age. Of course you need to have the basic academic requirement.

Talk to your financial planner if you need help. Be honest when asked to do a financial fact find.