Friday Training - 7th Sept 2012

Started with 20 min cardio - fitness walking)

After 3 days of feeling the soreness from my Monday's leg training, I was hoping that there'll no more leg routine today... yes, my wish came true. And what i got today? Arm... yes arm training.. my main weakness .. i dont have strong forearm.. panic, still have to so it...

the routine:

1. barbell bench press 10x 2. Dumbbell chest Fly 10x

Repeat (1) and (2) in 3 sets

3. Incline weight lift - 10x 4. Incline dumbbell chest fly - 10x

Repeat (3) and (4) in 3 sets

5. chest press 10x - repeat 3 sets

6. tricep pull (cable) 10x - 3 sets

7. barbell bench press tricep - 10x - 3 sets

after all the set i can barely lift my arm... huhu

Wokout Routine - 3rd Sept 2012

My Trainer has no mercy on me and made me burn out with this PT routines: 1. Barbell (10kg) Squat - 10 rep in 4 set (30sec rest in between each set) 2. Barbell (10kg) lunges - 10 rep in 4 set (30sec rest in between each set) 3. Leg press - 10 rep in 3 set (30sec rest in between each set) 4. Leg extensions (machine) - 10 rep in 3 set (30 sec rest in between each set) 5. Leg curl (machine)- 10 rep in 3 set (30 sec rest in between each set) Total time: 40 minutes Targeted area: quads, hamstring Starting with cardio before PT with - Fitness walking - 20 minutes - HIIT - 5 minutes on treadmill Ending it with cardio on treadmill - 10 minutes HIIT, 5 minutes walks Preworkout snack - 1 cup milo + 1/4 bar of dark choc Postworkout snack/meal - 1 bottle of choc drink and 1 bun of bread Thought: Oh poor my legs

Personal Training and Workout

There nerves I have going for a personal training is like going to sit for a paper test. The difference with the normal paper test and personal training is you'll never fail of the result from the test. Thought: the tricep push-up is harder than its look. i'll have to master this workout.

Plyometrics TRX

It was a really tiring workout with the TRX yesterday but I really feel good after it. Never in my PT i can finish up my drink from a whole water bootle and have to refill for another after the 2nd set. Hopefully i will get the strength to do it next time and improve. Thought: Poor my leg but they will sure thanks to me later.

I'm finally hit to the gym

And i love it...(good investment of money)!

Thought: let see if i can be from a plain Jane to JLO .. LOL (give me 4mth - optimist)

Endomondo

This will get me keep motivated this year...

I'm Happy when I Run - I think I'm in love

pic source: googled

Sound cliche or not? haha.. but yes.. I wonder why lately I feel so happy and motivated everyday when I wake up... wonder why.. Is my 'doa' for happiness is granted? Thanks to Allah..

But another thing i believe pointing to my 'living my life mood' everyday is the old hobby that I pick back recently that is 'running/jogging'.. certainly make my day!

Syukur Allah atas kurniaMu ini..

Thought: To target on non stop running of 5 km next month as my running routine. Can I do it? Check the following link for tips for new runners like me

Preventative exercise for new runners

Walk it Off

Agak2 kalau jalan mcm ni kat taman mau jadi perhatian.. Tgk video ni.. didatangkan khas dari Fitness Magazine.

Walking style to try off especially after melantak tak ingat masa raya.

1. Heel Walk
2. Toe Walk
3. Balance Walk
4. Groucho Walk
5. Trunk Twist
6. Cat Walk
7. Tick Tock Walk

http://www.fitnessmagazine.com/videos/m/32070376/heel-walk.htm

Thought : I need Balance Walk and Cat Walk most.

Pick up my old hobby - Running/Jogging

Hari ni nak jogging semula.. maksudnya jogging betul2 bukan setakat jog kat tmn permainan masa tgh teman anak2 main buai/jongkang jongkit.. Nak jog keliling tasik dlm 4 atau 5 round.. fuh semangat gitu... first day hr tu 2 round je non stop.. pas tu semput... dah tua2 ni.. nak balikkan stamina .. dan buang lemak2 degil ni.. tahap kritikal ni.. dah hampir dan mmg cecah angka 6.. nangis nangis...

Kita tengok apa kesudahannya petang ni.. samada 4 round non stop.. atau 1 round je.. muahaha..


Thought: kan best kalau ada partner jog yg 'hunky' mcm laki Fergie ni..hehe..

pix: from http://www.peoplestylewatch.com

I have to say goodbye to him (my 'Mr Potato')

Well actually i should not be shocked on this facts.. Heard it before but not in this utterly highlight on the Shape Magazine that I 'Like' in FB .... (tau.. tapi buat2 tak tau org Melayu kata).

You can read the facts of the study here (by Jennipher Walters).
http://www.shape.com/healthy-eating/want-to-avoid-weight-gain-put-down-the-chips

So.. good bye MR Potato, Wise, Pringles, or whatever that has name 'Chips' in it... I love my tummy more than you...

Thought: hmmm sekali -sekala curi mkn yg budak2 (anak2) punyer boleh kot ekk? (ngelat)... my comfort snacks

another shocking finding today: I need 139 minutes of doing aerobic dance to burn chicken salad. (Pengsan..patutlah tak kurus2)

How much calories are burnt when you do your shopping?

Interesting huh? I can burn more calories when spending more time with my shopping.. the bad thing is meaning is also bad for your pocket.

Normally if I go for intentional shopping, it will be half a day.. until 'tak larat nak jalan or duti habis'..or maybe not half day lah.. let say average 3 hours lah... so from the counter i'll burn 330 calories.. that only equivalent to how much calories in a plate of rice or one burger???

So gals if you need to burn the calories do other activities ya.. like swimming,etc. check out this calory burn counter ... pretty interesting..

http://www.fitnessmagazine.com/weight-loss/caloric-needs-calculator/?psrc=R11032RL3924R235PD_caloriesburned

Source: Fitness Magazine.
picture from googled.

Thought: Hmmm it's been quite some time now.. wink' wink' let go shopping.. and burn the calories.

The Enviable Body

Source:
http://news.instyle.com/photo-gallery/?postgallery=49067#23

More Abs Exercises from Fitness Magazine

Gals.. (termasuk org yg tulis ni)... sila tengok exercise ni.. agak2 leh buat tak? mcm senang je. cuma displin je tak de..

http://www.fitnessmagazine.com/workout/abs/exercises/waist-slimming-ab-workout/?page=1

7 waist-slimming abs exercises:

1. Side Plank Up

Targets: Rectus and transversus abdominis, obliques, and inner thighs

Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.
Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower.
Do 10 reps. Switch sides and repeat. Do 3 sets.

2. Round Back

Targets: Rectus and transversus abdominis

Sit on a folded towel on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.
Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bring extended right leg toward you by grasping right calf with both hands. Hold for 30 seconds; switch legs and repeat.
Do 3 sets

3.Fly Up

Target: Rectus abdominis

Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so that knees are bent about 90 degrees.
Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift arms to reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.
Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.
Do 3 sets, hugging knees to chest to rest between sets.

(to be continued.. makcik letih buat exercise ni...huhu)

ok sambung balik... (nampak sgt malass nak buat exercise ni)...

4.Pelvic scoop
(bagus untuk pompuan yg dah kawin ye :) )

Targets: Lower back, rectus and transversus abdominis, obliques, and butt

Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides.
Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel rests on floor.
Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you can without arching back; pull abs in to lift rather than press through left heel. Lower to floor.
Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets

5.C-Curve

Targets: Rectus and transversus abdominis, quads, inner thighs, and calves

Stand facing a wall with legs together, squeezing rolled-up towel between thighs.
With knees slightly bent, hinge forward at hips to place palms on wall, arms extended, so that back is nearly parallel to floor.
Squeeze abs and towel as you rise onto toes, then do 20 pulses: Lower hips 1 inch, then raise them 1 inch. Make it harder: Start with knees bent 90 degrees so that hips are closer to knee level, then pulse.
Do 3 sets.

6.Flat Back


Targets: Rectus and transversus abdominis

Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs.
Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep.
Do 3 sets of 20 reps.

7.Twisted Curl

Targets: Rectus and transversus abdominis and obliques

Sit on a folded towel on floor with knees bent and feet flat on floor, then lean back to rest on elbows.
Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands grasp outside of left thigh.
Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1 inch, then lower 1 inch. Make it easier: Keep hands on thigh for pulses. Make it harder: Raise arms overhead for pulses.
Switch sides and repeat. Do 3 sets.


Akhir kata... jgn malas2 yer.. kalau nak fit.

Counting Calories Intake ...

Found this site which give a basic counting on the calories count based on the type of food/food group that we take.

http://www.thecaloriecounter.com

Oh by the way... found this squat jacks exercise(shall we call it sexy-cise?) which we easily can do to have fab butts and legs ... be motivate gals!

http://www.shape.com/fitness/workouts/routines/individual-exercises/squat-jacks

Muffin tops on weekends

bukan buat muffin ye kawan2.. tapi ini panggilan utk lemak kat perut tu... that is also what i built over the weekend especially when you don't go for exercise...
hate it 1000 times... mulalah menyesal asyik makan je..that is why sometime i love weekdays when i will be at work..

Weekdays = Eat Less, Think More, Sweat Less. Weekends = Eat More, Think Less, Sweat More/So-So... So-So tu buat keje rumah je tapi tak exercise..





*Pix googled from internet.

Monday's Booster

Oh God it's Monday again :)

Just to share a few tips to boost up your Monday mood..

1. Have a good work out during the weekend (the day before Monday)
2. Make sure you have enough sleep.. So don't over partied on Sunday Night
3. For Muslim.. jgn tinggal solat.. and especially Subuh.
4. Have a good breakfast in the morning (don't u ever2 skip your breakfast)
5. Get you clothes iron the night before/on weekend.. so tak kelam kabut in the morning
6. Dress up to office
7. Don't be late.
8. Plan your activities of work that day :)

Just to share some of abs exercise...
visit : http://www.shape.com/fitness/workouts/routines/total-body/abs-workout-the-fastest-way-to-lose-belly-fat