Kadazan Bonita

Hi All,

Im sure by now you all know that Dan and i have been working out everyday just so that we could reach our weight goal by month of Dec . He wanted to lose 4kg and i want to lose 5kg. Pretty small amount of weight to lose if you look at the numbers..but it ain’t easy work to achieve that for sure. YUP! Oh well, at least we know if we continue to be active and healthy we wont be needing medicare supplement plans anytime soon kan?

We are now just trying to understand our dear friend “CALORIES” at the moment. It’s sure is driving me nuts understanding what food contain how much calories..and how long does one need to workout just to burn one bloody DONUT! 1 freaking DONUT requires you to run at least 30 to 40 minutes on treadmill! OMG!!!

But i don’t want to drive myself up to the wall just going on counting calories.. so at the moment, my diet will be as per normal but i will just be cutting down my junk food intake ( yes, i do take  junk food specially gummy bears and potato chips) my portions will be lesser but will take more vege and fruits! That’s as far as im going with dieting for now,  with us working out everyday..we definitely need the energy..cutting down thing too drastic will just “kill” us both. I want to be healthy not falling sick.

Anyway, not gonna prob into diet too much for now but i will share with you a very basic workout program for real beginner. This workout is easy to follow and it does not take too much of your time in the gym . oh actually you can also do this at home that’s the best thing about this workout.

Dan and i did this workout this whole week..

MONDAY To FRIDAY – 30 min cardio everyday.

MONDAY, WEDNESDAY, FRIDAY- Circuit training workout.

“always alternate your workout , never over do it with strength training”

Squat, push up, running on the spot, front lunges, bicep curl,star jump, triceps dip, shoulder and planks- all of these workout you only need to do 30 sec each. once you complete the whole circuit you take 1- 2 min rest in between before you start your second round.  We only did 2 sets.

This workout is so easy to follow but yet it will work your whole body and it will burn calories too! This workout is great for beginners.

If  you are new to exercising, this will definitely takes the air out of you but don’t give up..continue with it..take your time..you are not competing with anyone here.. what’s important is the technique and the feeling of  sweet victory after finishing the whole workout.. that’s the important bits! Trust me…the first time is the toughest one…but after that ..it will feel much easier and fun to do. Im sure Dan can tell you how he feels on this one

And oh, if you feel sore the next day..that’s normal. That’s what we call Delay onset muscle soreness ( DOMS) you should be feeling good if you get that pain..that’s mean you are really working your body and you should still continue your workout routine by just doing a lite cardio work follow up with flexibility workout aka STRETCHING!

Walaa…that’s our simple program for this week…

And oh, if you decide to do this workout and think 30 sec for you is just too much.. you can also change it to 20 sec of 2 sets..no issue….

Please also consult your doctor  before proceeding with any workout if you have health problem.