This was suppose to be done last week Friday but because i have VIPR training on Sunday and i know i will be FRIED with VIPR.. so i decided to postpone it till today.. and oh, i can’t wait to touch VIPR again! If you want to know what is VIPR and how to work with it.. just youtube it… heh, the wonder of youtube, huh?

This workout will strengthen your cardiovascular, heart, core and upper body. Easy simple workout, but good cardio blast as well as toning up those arms….

As usual, my warm up is 15% incline on treadmill, 4.7 speed for 20 min.

Workout routine:

You will need to do this workout for 18 rounds. 50 sec work, 10 sec rest.

1- Push up, burpees and 10 front kickboxing jab.

2- Dive bomber

3- Push up, Burpees and 10 uppercut

4- Elevated plank ( moving plank)

5- Push up, burpees and 10 front elbow.

6- Barbell bicep curl with jump jack. – Do 1 bicep curl and 1 jump jack.

My abs challenge : 1 min work , 10 sec rest. Do each of exercise 1 round only! This should take you 4 mins.

1- Lying leg raises

2- Abs crunch on Bosu

3- Side plank hip lift ( R)

4- Same as above ( L)

So yes, this was my easy upper body workout but very challenging at the same time.

I will be changing my routine to slightly higher intensity soon… hopefully i don’t need to call any breakdown service company to help me walk out from club by then.. hehehhe.

OMG.. totally random now… i am watching PUSS IN BOOTS while writing this and i just realize… one of the character name .. is EMELDA!!! hahahahhahahah.. saya femes, saya femes… hahahhaha prasan! wohooo!

Ok, so today my workout consist of leg challenge workout. I feel like i have neglected my leg for so long although i actually work on it every other workout i do.. mm entah la.. so i decided to do legs workout only today.

I was pretty happy with the result of this workout.  I love the fact that my legs got really tired towards the 8 sets… and i burned total of 607 kcal in 1hour5 min workout.  I’m sure by tomorrow i will be walking funny..heheh.

Anyway here’s my workout routine for today. It will really help you tone up your bum, thighs, core and quads.. good for you if you are looking to have sexy firm round butt!

My warm up consist of walking on treadmill for 20 min. I was on incline 15% for 18 min with the speed of 4.7 ( this is actually kinda slow for me but i wanted to go slow)  The first 3 min was on 4.5%, speed of 4.5 also.

my workout:

you got to do this for 10 rounds. Yes, you read that right… 10 rounds of each workout!

Your routine should be like this: Go through exercise 1,2,3,4. Repeat again… 1,2 ,3 and 4 till you finish 10 sets!

1- Left leg lunges on step board. I use 8kg dumbbell on each side of my hand. – 10 repetitions.

2- Right leg lunges on step board. weight same as above and reps too.

3- Double hand kettle bell swing. This one i did progression. my first set i did 10 reps, second set i did 11 reps, third set 12 reps.. and so on. You get what i mean right? you just gonna add 1 reps at each sets. by the 10 sets, you should be doing 20 reps already.

4- Barbell squat- i did 6 kg on each side. ( very light again for me, but i don’t want to kill my legs straight to hell when this is just my 3rd day training) x 10 reps.

at the end i add on 3 minutes abs workout.  It goes like this:

10 sec rest, 50 second work for 3 min. Consist of 3 exercise only.

1- Abs crunch with shoulder press up. I was using 10 pounds medicine ball.

2- Abs bench tuck

3- Leg raise and abs cycle.

How to do the abs workout?

1- Do normal crunch with medicine ball above your shoulder, once you reach the top, bring the medicine ball down to your chest and push it back up above your head and slowly roll your back on the floor again. keep repeating till you reach 50 sec.

2- You will need a bench for this workout. Sit at the edge of the bench, place both hand at the back and lean backward, extend your legs out and then bring your knee to your chest and bring your body up. Repeat till you reach 50 ec

3- Lie flat on your back. Legs up in the air, hands at the back of your head and  then slowly lower your legs down just before your back start arching and then bring left  knee to your chest and right elbow to your knee and repeat the same movement till you reach 50 sec.

So yup people, that’s my workout for today. With this simple and easy workout, i burned 607 kcal in 1 hour and 5 min workout,

Give it a try you all… good luck!

I know i have been following Zuzana for sometimes now, but i decided to stop for while..not that she isn’t good.. she is! Don’t get me wrong.. i just need a new routine for a changed and oh if you are wondering..i am also following myomytv workout routine but she is very much working with Kettlebells… she’s good… you should give that site a go too… www.myomytv.com

So here’s my workout gonna be like for today…. I’m gonna start with a light warm up… 10 min on treadmill..speed 4.5 to 5.5,  incline 4.5 – 7.0 depending on my heart rate.

After that..i’m gonna do a full body workout routine..today’s target 540 reps in total.

Gonna start of with Major muscle first, it’s always good to start with major muscle first before you fatigue your minor ones..:)

So here you go :

Always alternate both of the workout till you reach 6 rounds.

1) Squats- 10reps

1a) bottom half squat/mini squat- 10 reps.

……………………………………………………………………….

2)Barbell Deadlift- 10reps

2a)Barbell Row- 10reps

……………………………………………………………………..

3) Chest Press- 10 reps

3a) Bottom half chest press- 10reps

………………………………………………………………………

4) Hammer Curl- 10 reps

4a) Bicep curl_ 10reps

………………………………………………………………………..

5) Barbell tricep Overhead press- 10reps

5a) Barbell Tricep Press- 10reps

………………………………………………………………………….

6) Lateral Shoulder raise- 10reps

6a) Overhead shoulder press- 10reps

……………………………………………………………………

These last 2 workout perform it each 30 reps x2 rounds

7) Front and Back barbell lunges- 30 reps each legs

……………………………………………………………………………….

Crunch on Bosu ball or disc plate- 30reps

8a) Triple knee tuck – 30reps

………………………………………………………………………….

once all these finish, i’m gonna hit the treadmill again for the extra kcal burn at the end.. 15-20 min going uphill. Speed and incline will be the same as above.

So that’s my workout for today….:D If you decided to give this a go… tell me how you feel and how did you do…:)

And here’s my new addiction. My new cheerleading trophies  ( Ba, tiba tiba si mel)  If you wanna know the goodness of steel cuts oats…wiki it peeps…LOL! It’s all out there…a little costly… but for my health and fitness goal.. rm26 per box is worth the money don’t you think so?( ba tiba tiba)  I am craving for this every morning sometimes even at night.. it’s just so yummy and healthy.. I’m not a person who loves to eat OATS… but with this steel cut oats.. i can eat it anytime! I love the taste of it.. i normally would take this with wheat germ and a bit of bovril just to give it a taste… there is so many other ways to eat this .. you can even google it or youtube it… it’s just so yummy!!!

YES! This is my new must have in cupboard now… you can get this at Mid Valley COLD STORAGE

At the age of 30, i have gone from super lean look to not so lean look to full grown woman body.. yes, i know i should be thankful and feel blessed with these body but having been living with an ATHLETIC LOOK for almost all of my life… this changes has just thrown me out of my comfort zone!

I used to live with only less than 20% of my body fat..heck it was lesser than 15% actually. I was  lean.. well toned body..and proud of my super almost visible 6 packs ( 4 packs definitely but 6 packs almost visible) … as i aged…my metabolism slows down..my ass got heavier.. i got lazier and  my bodyfat percentage shoot up! It wasn’t that bad at first.. it was only like 18% … but as i reach mid 20′s i realized that my body started changing.. I’m growing more hips… I’m growing bigger boobs ( not that i’m complaining about it, cos it not la besar sangat) i’m also pilling up tiers on my so called 6 packs! Goodness gracious! I definitely panicked.. but did i change my lifestyle? NOPE,  i did not… I still continue eating as how i used to when i was younger ( yes, habit die hard) living in denial… telling myself  that i am still young.. i could afford to eat this much amount and i still worked out what.. so why need changes?

Little did i know… all that amount of unhealthy food that i used to take will actually stay WAYYYYYYYYYYYY longer in my system and give me the effect wayyyyyyyyyyyyyy much later in my life…by late 20′s my bodyfat percentage have gone from 15% to 18%  to 20% and now at the age of 30 my bodyfat percentage is sitting nicely and comfortably  at 23%!!  ARGGG!!!

Everyone thinks i look good, i look sexy, i have the right amount of “meat” at the right place…but seriously.. do i feel all that? I don’t.  I know too well that if i don’t keep myself in checked all the time.. that 23% could well turned to 33% by the next 10 years… do i want that to happen?? NO, i don’t.  But genetic plays a big role in life… i have big size genetic.. i gain easily… and to lose it.. it’s not as easy as it was before. Yes, i used to gain it.. and lose it back just like that… and because of this ” magic” now you see, now you don’t weight.. i also have “earned” few stretch marks here in there in my body part… sigh.. but i am still thankful that i don’t have it on my arms..:( oh and don’t mentioned about cellulite’s… I have tonnes of that in me.. I’m more than willing to share it with you if you need some… My whole legs  covered with them! YUCK! As i get older… it becomes more visible… it scares the hell out of me!

Can we all lose our cellulite?? NOPE! We can’t ..again.. this is your genetic..you have to live with it as i am now… all you can do.. work out hard and hope that all that muscle you have gained while working out .. will cover it up for you…

So now, at the age of 30… i am just picking up the pace again where i have left when i was at the age of 27… i stopped working out completely from age 27 till 29 1/2 and i’m paying it now with all these unwanted extra pounds on me….

It’s hard to be honest, working out is something that i need to adapt to again after so long.. but if i want to live longer and healthier.. i know i have to make the sacrifices now for my own future… nothing comes easy anyway in life.. you got to work to earn it. Either in smart way or hard way…..

As for healthy eating habit… this is another part that i am still learning at the moment.. and trying to make it a habit.. BLOODY HARD,  i know. So to those people out there…who keep asking me about food… my advice to you is… if you think you can’t make the drastic change and know well that you will fall back to where you came from after 1 or 2 weeks of healthy eating… i would say, start with just cutting your normal portion size by half , after 1 month or so move on to cutting/ eliminating the bad food from your list ..1 or 2 item at a time and from there..slowly increase the amount… and if you ever fall back to old habits.. don’t give up.. keep going.. It’s not the amount of time you failed counts but it’s how determined you are with it….:) I know i have fallen back to the ” bad eating” category few times now.. but i pick myself up again whenever i think i am there…healthy eating habit can be tough.. but it can be tough only if you want to make it tough on yourself…. being healthy is all up to you at the end of the day.. if you are not ready for it… memang susah,  but if you have that clear mind set of what you want.. i believe..everything will be easy for you.

So here i am today… at the age of 30… i am now  working my cute round butt out  with my crazy cute round butt husband in the gym where i’m attached to now…. Will it be easy for both of us.. NOPE, it won’t but i have put my mind to it and i know nothing can stop me from trying to achieve my goal of 18% body fat… well unless if im pregnant la that is… LOL!

” Crossing my fingers and toes really hard now”

My whole week last week was almost 9am – 8pm/9pm everyday…It was that long for me.. we had our practical training, Theory training and after that i had one on one meeting with my Master trainer..CRAZZZZZZZZZYYYYYYY!! I realize i could not tahan that long anymore now.. i remember when i was younger, i could do a lot of thing and still had the energy to stay up till late night but now..odoi.. Battery everyready ja la sia pakai.. no longer the energizer bunny i was.

But with that long week, i must say i had a pretty good week too. I learned a lot from my Master Trainer. He gave me tonnes of  advices.. advices that maybe one day i will share it with people that i think needs it very much like i am at the moment.

He even bought books and cd’s for me to learn from.. I find it hard to get a Master trainer who really cares for their team nowadays… so to have him do that to me, I really am thankful, touched and appreciative towards his sincerity and generosity. Ahhh… i feel like crying pula now. Hehehe..

I will definitely spend time with the books and cd’s… i have so much to learn from my master trainer.

oh if you are looking for nice and beautiful fruit baskets for anyone, Cherrymoonfarms at facebook is the place you wanna check. Heard it’s nice

Anyhooo.. im not gonna waste your time too much in this post.. so im gonna end it here now, lagipun sia sudah mengantuk gila ni.. mau tidur. Nanti sia kasih sambung lagi cerita in the next post.  I have soooooooo much to share with you..like A LOTTTTTTTTTTTTTTTT!!!!!

Ba ok la… Nite peeps..be good to yourself now…:)

Today i did TRX again ( well assisting more like it today, but somehow it did also took my energy off), Peloton ( CF new trademark cycling class and it’f FUN,FUN,FUN) and the new stuff in malaysia and we are the first one to have it here in ASIA.. FLOATING YOGA!! It’s freaking fun and tough at the same time! You are hanging in the air while doing the yoga movements…fun!

Tomorrow will be another day of TRX and Floating yoga for me, this time i have an opportunity to do it one on one with my master trainer…im sure i will be twisting, hanging, aching, stretching everywhere like crazy tomorrow…hahahaha. I hope i can do it and work it tomorrow. OH DEAR.

Ba ok la peeps, it’s time for me to go and have a good rest since i have to be awake darn early tomorrow… but if you wanna know what  petroleum hose is  please do google about it hahahhaha..sia malas mau explain.

Wanna watch the so you think you can dance and waiting for my favourite show… LEVERAGE to come on air, yeay!

This was my workout routine last Monday. It’s a full body workout which will strengthen your core area too.I only use fitball and dumbell. This workout is suitable for all level.

Beginner level- You can do this workout 2 set x 10 reps.

Intermediate- 3 sets x 12 reps

Advance- 3 sets x 15 reps

Or you can do it as a time challenge too.

I did time challenge on Monday. 10 sec rest and 30 sec work and each workout i did 3 sets.

So here’s what i did.

1- Anterior Leg reach.

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I did mine with single arm up in the air and then reach down to the floor. You can do either way.

2- Alternate Single arm chest press on stability ball

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I use 2 Dumbbell for this workout instead of 1 and alternate hand all the time.

3- Single Dumbbell arm row on stability ball

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NOTE: Back straight, do not arch. Brace your core. Ensure your elbow is not pointing away from your body but align with your shoulder. Pull your Db up and stop right next to your ribcage and slowly lower it down again.

4- Single leg squat ( without weight)

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This is the easier version.

The advance version is as below.

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5- Alternate shoulder press

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6-  single side lunges  ( i did this with weight 3kg on each hand)

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7-Hammer curl

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8- Dumbbell single overhead press

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You can do this while standing up or sitting down.

9- Abs roll out

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Try to go as low as you can without compromising your technique. .

Note:

For workout number 1, 3.4,6 and 8. Always start with your non dominant side, once done switch to the other side .

Ok, so that was my workout on Monday. I did it in a circuit routine. 10 sec rest 30 sec work and each workout i did it 3 times. Now i’m off to check out this anti wrinkle creams that work.

Chiao bellas .

This is a variety of lower abs workout ranging from beginner to advance level. Please go with  your own level accordingly and do the reps according to what you can do without compromising your technique.

Some video comes with technique cues and some with reps.. whatever the reps that you decide to do, remember to always listen to your body even if it means that you can only do 5 reps … be happy with it. Your strength will definitely grow as you go with your workout..be patience with yourself

1- Lying crisscross or also known as SCISSOR

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2- Leg lift

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You can follow the speed of the workout recommended on this video to challenge your lower abs but remember DO NOT ARCH YOUR LOWER BACK! And if you are doing just that, lower your leg just to the point before your back start arching.

3- Hip Raises

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NOTE: Do not swing your legs up and down, control the movement when your hips coming back down to the floor.

4- Jack Knife

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5- modified v-sit

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NOTE: Your eye gaze should always be in between your knee, neck on neutral position do not lift your chin up.

6- 4 times abs

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7- gymball roll out

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8- hanging knee raise or leg raise

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To some who thinks this workout post boring, perhaps you might wanna check out cypress trees instead? Mana tau you like to berkebun kan?

“happy valentine’s day to you and your partner, go out and enjoy it”

“Looking pretty tonight babe, mesti ada hot date kan today? Happy valentine day to you..have fun!!!”

Yup, the whole day i’ve been wishing everyone happy valentine’s day today.. feels good about it. I mean i get to wish everyone and put a smile on their face..regardless if their single or not, i believe at the end of the day..everyone want to feel important..noted and cared for even if it means by just wishing them HAPPY VALENTINE”S DAY.

Today i’ve seen so many couples walking hand in hand..ladies getting gift, flowers.. brought me back to m younger year..when valentine day was celebrated the same way too. Hmm.. those were the days.. carefree and not much of responsibility.

Anyway, i celebrated my V day slightly different this year. Instead of whacking food,sitting down on couch in front of tv and adding on more pounds on my belly.. i spent my time on the gym floor sweating and torturing myself. Yup, i was busy working out and at the same time wishing anyone and everyone that i know..happy valentine’s day in between. It’s actually very uplifting you know and with that workout .. i managed to burn 635 calories! Thanks to my polar watch and HR monitor belt.. i managed to track my progression today.. i mean before this i only can count  my calories on the treadmill but while doing my circuit i have no idea how much was i burning! I thought i’ve lost my HR monitor but found it in the store room recently and took advantage on it straight away..guess now..my polar watch will be my fav new tools in gym..yey!

Oh my workout today was 300 reps workout and of cos i did one of zuzana’s workout again.. too lazy to think on my own..:P lagipun si zuzana’s workout cukup berkesan for me..so why susah payah when there is already a way for you to copy and buat ja kan? hehehe yes, yes..im too lazy in that sense..

“aiks, sia lapar pula tiba tiba now.. hmm thinking to whack that blackberry in the frigde..eh wait it’s not blackberry it’s blueberries actually heheh..mimpi phone blackberry kejap”

Anyhoo.. i need to mandi now.. mau rehat kejap and then masuk bilik tidur..tmrw sambung workout lagi..yes, workout is my ecstasy nowadays and i’m addicted to it!

My target by oct this year..hopefully i can do it..and itupun kalau sia inda pregnant yet.

P/s: i don’t know who is this lady..but i want her body!

So we have few more days before Christmas..yeay! But that doesn’t mean i will stop working out.. i will

So for next week, im planning to work more on my Legs and Abs. I have not plan what routine just yet that im gonna do but im thinking to just take it from Zuzana’s workout routine… heheh since that’s the only way i can cheat ( ambil zuzana’s program malas mau fikir banyak punya pasal)

So i guess i will tell you more about the routine by tomorrow then. I need to do some document management now and then head to my MIL house to help out with Christmas cookies…

Oh btw, im appearing on NTV7  again tomorrow to talk about lower body workout using only bodyweight.  YOu cna do this workout anywhere and anytime..even during your holiday season SO stay tune if you wanna know more…

So here’s the  routine that i did  for yesterday. It was a 300 reps workout and it really did challenged my heart rate and i was sweating from the beginning till the end of this workout..which i am totally happy about

But of cos i started with my cardio routine first as my warm up I did 30 min interval cardio work. 5 min was my warm up at 4.5% incline, speed 4.5 as well.  After 5 min, the incline stayed all the way at 15% and speed/work interval for 1 min at 7.0 kmph and recovery time 1 min at 4.5kmph. I burned 273 cal just by doing this cardio work.

Then moved on to my strength training. It took me 26 min to finish this routine and of cos i took a breather every now and then because my heart rate was pumping like mad at a point..but a breather is a breather,so  you can’t stop for too long…1 min max and start again.

1- Prisoner squat with kick up- 30 reps.

2- Full Burpee ( meaning i did the jump at the end)- 30 reps

3- Pike press up ( great workout this one,LOVING IT!) – 30 reps.

4- Mountain climber- 30 reps ( I don’t count on every single leg work as a rep but i count it as 1 rep once my left and right leg did it chores )

5- deadlift and deadrow- 30 reps. ( reps counted as 1 when i finish doing one row and one deadlift)

6-Superman plank- 30 reps ( this was really challenging for me! I was wobbling everywhere and really trying hard to find my balance)

7- intermediate tricep push up with leg lift- 30 reps.

8- Chest lift- 30 reps.

9- Jump Lunges- 30 reps ( every single leg jump counted as 1 rep)

10- Bicyle- 30 reps( left and right counted as 1 rep)

So yep that was my workout for you peeps out there …if you don’t know how to do this workout and would like to know more… you can either google it or go to zuzana’s site ( cos most of the workout is from there) or you can just contact me here..heheheh

P/s: Some people don’t understand why am i doing this to myself..they think that i wanna look like steel building, packs of muscles and all that sort and they say that looks ugly on women, I agree it does..but i am not heading to that point, i don’t peeps..i just wanna look healthy, sporty and tone. And definitely, cutting down my bodyfat percentage..it’s getting TOOOOOO MUCH on my waistline dy..and im scared of that.. im still young and i don’t wanna die early. i may look lean to you now…but my BMI and Bodyfat percentage tells me a lot about how much i actually still need to lose those extra kilos…and dang it..cellulite is creeping in on my legs now too!!! ARGGG! UGLYYYYY!!

It keep me sane i guess, although at times i do feel like kicking the trainers for not listening and paying attention in the class just because im a woman..sigh, where can i find men who doesn’t look down at woman ar? I wish i can find one … they really suck out your energy,mentally and emotionally too… sigh. World can be really cruel…cruel…cruel..cruel…

Anyway,I have lost track already on how many weeks i have been working out, LOL! I think this is my 7th week.. and since last week i only manage to do 2 workout in whole wek ( no thanks to my period pain) this week im gonna challenge my self with TIME CHALLENGE WORKOUT and Also HIGH REPS. I hope i can survive through it.. so for Monday workout, i’m thinking to do time challenge workout…

So for Monday workout it will be 3 sets if each workout which brings you to like 12 rounds of this workout..40 sec work and 10 sec rest.

-Dynamic Squat ( full squat touch the floor and jump up)

-Santana plank ( Full plank position, no push up needed just lift the your raise one hand up in the air and do the same on the other side)

-Half burpee ( squat down,extend both legs all the way to the back so you are in full plank position, spring back up and bring both knees back to squat position and stand back up )

- Dive Bomber (start on Plank position and raise your bum up in the air.. slowly dive down, head first,then chest and slowly raise your self up again without letting your hip touch the floor,always remain on your toes for this workout.)

So yep, that’s gonna be my Monday workout this week.. gonna call it LAY LOW workout since everything is laying low well almost everything is laying low…LOL!

If you are trying this workout..GOOD LUCK!  but if you think i can give you cash advance..sorry i can’t..can only give you good workout…LOL!

Zuzana from BODYROCK.TV. This is how you do dive bomber…if you wanna know more on this workout..hit to her site peeps She’s HOT!

So today i’m gonna write a post about it and hope this will help you choose the right one, save your money and achieve your goal at the same time.

1- Education: A personal trainer should be certified through a reputable personal training organization. An exercise science or other related college degree ISN”T NECESSARY, but the more education your trainer has, the better your workout will be.

2- CPR- Your trainer should have an updated certification in CPR and /or first aid.

3- Experience- Make sure your trainer has a few years experience, specially in relation to your goal. To me this is the most important part in choosing your trainer, having an experience is way more valuable  than having someone with all those certificates in their hand but cannot deliver the result at the end of the day. I’ve seen a lot of these nowadays, they have all those expensive certification..but the way they teach, the technique and handling their client…NO COMMENT!

4-A good listener- Good trainer will listen closely to what you say and will make sure he/she understand your goal.

5- Attention- A good trainer will also focus on you 100% during your session.

6- Tracking progression- A trainer who will keep track of your progression and access you regularly and make changes if necessary on your program.

7- Personality- Is also an important factor in choosing your personal trainer. Make sure you are able to get along well with them and be able to ask any question comfortably.

8- Get a referral- from a friend who’s had success in reaching their goals with a personal trainer.

Well, that’s it from me today, i hope this post will be able to help you in someways,  if not i would advice you to get a personal training books and read about it more to understand PT better

I know it’s late to update my blog at this hour but i am excited to share this workout routine with you all, LOL! Tomorrow i will be doing my 600 reps workout and dang peeps i believe this will be high intensity workout even for me.. but im gonna push myself this time around as much as i can…

I don’t know how fast i can finish this whole routine but im hoping it won’t be more than 35 min.. so let’s see.

Anyway, im gonna call this workout MAD WORKOUT just because i think it is mad workout…hahhahaha.. but if i can do it…so can you All you need is positive thinking, determination, will power and believing in yourself that you can.. and you will be on the right track then.

So here’s the routine…

600 reps, personal best time.

1-Elevated leg lunges (R) – 30 reps

2- Elevated leg Lunges ( L)- 30 reps

3- Move to the side push up- 60 reps

4- Diagonal touch down push up ( R) – 30 reps

5- Diagonal Touch Down push up ( L)- 30 reps

6- One legged leg lift Bridge – ( R) – 30 reps

7- One legged leg Lift Bridge ( L) – 30 reps

8- Mountain Climber – 60 reps ” my current fav workout ”

9- Triple abs knee tuck- 60 reps

10- Low jump jack- 60 reps

11- Full get up – 60 reps

12- Dead lift- 60 reps

13- star crunch- 60 reps.

So yep that’s your MAD WORKOUT for today Im still trying to get pictures for all my workout but having to do it at the gym and taking pictures in gym.. bit leceh la…

Im sure one day i will be able show some pictures here..be patience yea guys..If you have any questions on how to do the workout routine, just drop me the question here and will try to write it step by step here

Ba ok la peeps, i need to get back to some Personal Creations christmas gifts thinking mode, since you know… Christmas is just around the corner now… which mean i need to start thinking what can i give Dan for his Christmas present…heheh i can’t wait!

That was me back in year 2007.. this time badan kurang sudah but i still can see my 4 packs..although not as good as back in early 2000…but im determine to get back to this shape… give myself at least 1 year to be back to where i was..itupun kalau sia inda pregnant la by next year…LOL!

Today im gonna talk about spot reduction. Lots of you out there wanna know if there is a specific workout to lose the size of your specific body part.. im gonna tell you this… honestly there is no spot reduction workout out there! other than to work the whole body out and reduce your body fat percentage…

Don’t understand what is spot reduction? Basically, spot reduction is like you asking me..how to have six pack or how to make my legs look slimmer and smaller and bla bla bla… you get the drill right? I am always asked this 2 questions..how to make my tummy smaller and how to have smaller arms?

Im sure the reason you ask this questions is because you have read somewhere in a magazine saying that by just doing abs crunches or triceps extension it will give you a size smaller..RIGHT?? If you believe that magazine 100%..u are really just wasting your time,energy and effort. There is no such thing as spot reduction..unless if you really work your whole body out burn calories and reduce your body fat percentage. It’s as simple as that peeps.

God is really clever..he never wants you to get away with it easily cos if so, you will take it for granted.

How long does it take?? This is the next question that i always get… simple.. this all depending on your workout routine, how often you workout, what is the duration, what is the intensity and of cos.. YOUR FOOD INTAKE! If you run on treadmill for hours burning only let’s say 500 calories.. but whacking mcdonald’s or KFC ( that’s easily 1600 calories there)… i can tell you… the result will never be there.. Ok, wait … it MAY be there.. but you will still be covered with layers of fats.. so you won’t really look lean anyway..again im sure this is not the result that you want right..so yea.. skip your fast food…LOL!

Food intake or diet is really important in order to help you look leaner and toned but you should never skipped your meal!. IT IS VERY UNHEALTHY TO DO SO.. you should still eat even if you are on diet.. just watch what you put in your mouth, trust me.. while you are working hard, you should reward your self a little…don’t punish yourself till you don’t wanna eat… you get what i mean? Like me, i still indulge myself with some of my fav food once in a while…but i make sure i cut down the portion. you already been working hard, rewarding yourself once, i believe its ok.

I too used to think skipping meal is good… LOL! I WAS SOOOO WRONG! Although i lost the weight but i tell you..it’s only temporary and when you start feeding yourself back again..wohoooo your weight will shoot up high like DOUBLE!!! and to be DOUBLE it only takes you like 2 months! I was there…back in 2007/2008.. my weight was only 47kg.. no i don’t have intention to go down that low… but i was stressed out..jobless, debts pilling up, can’t get a decent job… when im stressed out..normally i don’t have the appetite to eat.. so i skip meals…

2008 month of sept, i was given an opportunity to work with an event company… by month of Dec.. i was weighing at 52 kg in like what…2 to 3 months? FROM 47 freaking KG!!! and the weight did not stop there… it went on till 57kg!!! Goodness me! Now standing at 5 feet 2 inch..weighing 57kg..im really working hard trying to lose this weight… to lower down my fat percentage to at least 20% from 23.5%…and it’s real pain in the ass work that i need to do.. but im not giving up on it.. i know i deserved all this weight because i did not take good care of myself for 2 years and half now..

So far i have been on track for the pass 5 weeks.. been doing my work out everyday…alternating strength training and cardio workout.. like i said..it’s not easy… but hell i am enjoying it! It makes me feel good,healthy, sexy and alive!

So i hope with this post, i have helped you in some way to understand that ..there is no spot reduction in working out and most definitely..NO SHORT CUT IN LIFE TOO.. everything comes with challenge and perseverance..kalau inda..mana bulih survive kan??

P?S: I forgot to put this in on the “HOW LONG DOES IT TAKE”… This also depending on your body weight..the bigger the faster you will loose the weight.. the smaller..the longer it will take.. why? Because of  the liquid or water amount in your body and also how much fat you can burn … smaller people sikit air dalam badan and lemak..itu la lambat mau kurang..

Listen, getting in shape is all about setting goals. Losing weight, building muscle, and getting rid of the unhealthy eating habits take guts and perseverance. You’re dealing with something big here. When you decide what you want, make it specific and concrete. For example, don’t just say that you want to lose weight. Ask yourself some questions: How much weight? And is weight really the most important thing? Or is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use your journal to keep track. Once you’ve figured out where you want to go, here’s how you’re going to get there:

Learn how to make decisions you can stick with. Remember, you’re not just going on a diet, you’re establishing a pattern of health that will enhance the quality of your life. Think big, but choose small, attainable goals — lose five pounds to start or fit into pants one size smaller — and build on those goals as you reach each one.

Allow yourself room for setbacks. One setback is only one setback — it’s not the end of the world, nor is it the end of your journey toward a better you. You don’t have to give up. Just get back on the bandwagon and keep going.

Walk the line between self-denial and self-indulgence. It’s the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.

Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don’t waste time beating yourself up. You’ll encounter small failures — everyone does. But you’ll achieve success too. Just remember, every pound you gain can be lost.

So, hope that help you understand better on  how to set up a realistic goal

HAVE FAITH, FUN and DON’T GIVE UP onYOURSELF AND YOUR ROUTINE You will reach your goal if you keep going sooner or later…:)

As some of you already know, this week training is kickboxing for warm up and then full on ZUZANA’s fat slaughter workout… I seriously thought Zuzana’s workout is the one that’s gonna kill me..but i was totally wrong…it’s actually my KICKBOXING!! GAH! What was i thinking…tsk tsk tsk. Now my whole back, trapezius and shoulders aching!!! WOHOO, Im loving the pain though..hahahahahah.

So here’s my workout routine for this week.

Warm up- 22 min of kickboxing/shadow boxing. Each workout you will be doing it for a minute NON STOP and then rest for 10 sec or you can continue if you want up to you…and you will be doing this workout two sets in a row…

1- Half squat.
2- Side cross jab
3- 2 step forward,1 cross and 1 jab (L)
4- 2 step forward,1 cross and 1 jab (R)
5- Squat and 1 knee
6- Squat and front kick
7- Round house kick ( L)
8- Round house kick ( R)
9- Weave
10- Ascending elbow
11- Descending elbow

And for the strength workout i did Zuzana’s fat slaughter workout. basically you will need to do 6 rounds of each exercise,30 sec work for each exercise and 10 sec rest. There’s only 4 exercise in this program so you should be done in like 16 min ( if my calculation is right la, my maths suck big time anyway,LOL)

1- touch wall squat.
3 sets on the right and 3 sets on the left.
2- Sumo push up
3-ALTERNATE Jump Lunges
4-Reverse push up.

My score for this workout:

1- 17,17,15,17,15,15
2- 10,9,18,5,9,9- i have to answer Dan’s question on his workout routine hence the number is bit cacat here…LOL!
3- 23,14,19,21,20,20- I did this wrongly..instead of alternated jump lunges, I did single leg lifted on chair lunges jump! STOOOPADS!!
4- Did not manage to do this workout because i could not find a place to do it, LOL!

So this week workout is not fully completed but i intend to do all this workout tmrw at sunway, since i found out i can hang on to something while doing my reverse push up.. before heading to Coach Daniel at Subang. Dan’s workout is totally different frm me this week..he is doing 300 reps workout..also only 4 exercises.

Anyway, to those who wants to know how to do this workout head on to www.bodyrock.tv and type fat slaughter workout..you will be able to see step by step on how to do this workout

Good luck you all if you ever try this whole workout im sure you will benefit from it.Kalau sakit balik rumah cari recliner slipcover ja…LOL!Apa itu,sia sendiri pun inda tau…hehehe

Sorry for the lack of update recently, been really LAZY! LOL! Just wanted to chill out at home after working out in the gym.

As you all already know this is our 4th week and still going strong. Im proud of what we have done so far, what we have achieved. If you ask me how i feel really,what i think about all this workout.. HONESTLY..IT”S PAIN IN THE ASS! That’s the truth! But we all know there is no other way you can loose weight and be healthy at the same time..other than to workout. So to me, the PAIN IN THE ASS is a good pain at the end of the day…LOL! What makes it even more worth it is when you get to see the result and when someone start saying  ” hey you looking good now, or hey you’ve lost some weight huh?” That’s the best thing about all this..it’s all worth the pain and i can’t wait really to see my body gets back to where it used to be.. it may take a year.. but i will try to go on till i see changes!

Anyway, here is my score for Monday and Wed circuit.

Monday

1- Side step up- 17, 17 ,16

2- Santana Push up- 4, 6, 6

3- Rock climber- MIssed out the first set, 32, 32

4- Deadlift- all 3 sets – 14 reps

5- Tricep Dips- 17, 15, 18

6- High Knee- 41, 41, 46

7- Bicep Curl- 17, 11, 18

8- Lunge backward- 11, 10 , 10

9- Shoulder front Raise- 15, 11, 17

10- Leg lift, star crunch, butt lift- 8,7,4

11- Plank all 3 set 30 sec.

Now let’s see Wed score. I have changed a lil bit of the routine as i find some of  it bit too easy for me..

1- Prisoner squat with knee lift- 13, 10, 11

2-Santana Push UP- 5,8,6

3- Rock climber- 33,29,31

4- Dead lift- 14,14 12

5- Tricep Dips- 16, 20, 17

6- High Knee- 43,43,44

7- Bicep curl- 13,19,19

8- Lunge backward- 10,11,10

9- Shoulder front raise- 13,16,18

10- Side hip raise ( L)- 13,15,11

11- Plank- 30 sec

12- side hip raise ( R)-  13,14,12

I also have added bit more weights on wed routine as compared to Monday.

Enough talking about my workout score, now let’s move on to something that is really interesting.

Do you love to eat/drink soy? Anything with soy? If yes, i suggest you sit and think and read this article before you go further with it.. of cos, it is up to you to see and evaluate this yourself. I have stopped taking soy product now… and even if i really want to take soy product, i make sure its only once a month. Unlike before…My master trainer told me about soy..it freaks me out .. but i think it’s best that you read it up yourself. To me, media plays a big role here..how they cleverly made us believe  everything 100% without actually really think about it further… here’s one of the link i checked today..

http://www.soyonlineservice.co.nz/ or you can also just google it yourself or if you don’t want to Google soy maybe you would like to know more about casablanca ceiling fans instead…LOL!

Enjoy your reading on soy peeps.. hope that help you a lil

This Monday marked our 4th week in doing our circuit workout training. I am slowly changing this workout to make it a lil more challenging by week to both of us.

So this is my 4th week workout challenge.

Warm up as usual 30 min Cardio everyday.

Circuit training only on Mon, Wed, and Friday only.

Going for 3 sets of each workout, 30 sec per workout and rest 10 sec in between workout and rest one minute in between sets.

1- Side step up.

2- Santana Push up – Got this workout routine from ZUZANA.

3- Rock Climber

4- Deadlift

5-Tricep Dips

6- High Knee

7- Bicep Curls

8- Backward lunges

9- Front raise shoulder

10-Leg Lift, Star crunch and Butt LIft- Courtesy of Zuzana’s workout.

11- Plank

So yup, that is it for this week 4 circuit training. I will post some workout tips tomorrow.. but for now, that’s it folks.. need to get some sleep dy.. Penat from Mimi’s halloween party and today’s karaoke session with Kathlivan and Angelina di sunway

This pic was taken waaaaaaayyyyyyyy back in year 2007/2008..badan that time masih fit..now hmmm…need to do lots and lots of work!

The truth is no matter how many abs workout routine you do in a day,weeks or months..omitting cardio in your exercise routine won’t give you the six pack! It’s as simple as that people Cardio work will help you lose and burn all those extra fats..so, rajin rajin melarikan diri peeps

Of cos, aside from doing cardio, you will definitely need to watch what you eat, train your entire mid section muscle and always challenge your workout routine..staying too long with the same routine will not improve your muscle and body.  So challenge yourself guys!

This link here and here will definitely able to help you with understanding a lil bit more about your abs workout. Here’s some links you can check about abs workout.

Good luck peeps!