Exercise & Fitness: My journal

Kakigym

2011-10-20T11:25:00.000+08:00

Since last week aku berkunjung ke kakigym utk workout session.
Setiap kali ke gym, aku target utk burn 550cal.
Seminggu target max 4x workout session.

Now am thunking wether to enroll as member or not.
It is quite expensive yaaww..
Hmm...

Actually kat uniten mmg ada gym, kena bayar rm2/entry (kalau x silap) but ntah kenapa suka ke kakigym.
Aku belum menjengah lagi ke gym uniten. Gonna give it a try..err..tomorrow?
Lets see..

**
Sent from mifn's iPad

Consistency is the key

2011-10-17T11:42:00.000+08:00

But it is much harder to be said than actually be done especially in workout routine.
*sigh*
I have been workout for the last 4-5(??) months but saidly.. Not consistence enough in order for me to loose the very much needed extra fats.
I am still overweight.
*Cry a river now*

Its frustrating you know.
Really really frustrating.
And i feel like giving up especially like now.

Why oooo why some people loose that fats so oh so easily but not me?
Why body? Why? WHY?.??

Oh my Lord, give me the patience and strong will to keep on going in this journey.

**
Sent from mifn's iPad

The gym

2011-09-22T14:08:00.000+08:00

Workout today

2011-09-22T11:11:00.001+08:00

Cardio

20mins bicycle 254kcal

Strength

Leg extension 15reps x 2

Shoulder press 15reps x 2

Chest press 12reps x 2

Lower back 15reps x 2

Abs 15reps x 2

Glute combo 15reps x 2

Cardio today

2011-09-14T09:46:00.001+08:00

10min Elliptical Cross Trainer (CT) 74kcal
10mins bicycle 91kcal

5mins treadmill 48kcal
- 1min speed 6.0km/h
- 2min speed 10km/h
- 1min speed 7.0km/h
- 1min speed 11km/h [rasa nak tercabut jantung haku]

Bangun pagi badan terasa sakit2 kesan buat strength training semalam.
Besok strength training lagi, gambbatte ne!!

Nota: Sd2 2x daily

Tuesdays are for strength training

2011-09-13T10:00:00.002+08:00

Aku decide untuk exercise dengan lebih teratur dan proper.
Jadi setiap hari Selasa dan Khamis adalah hari strength training.
Isnin, Rabu dan Jumaat untuk cardio.

Untuk pertama kali harini, instructor gym nama dia Shah berikan program AP (Adaption Program) untuk aku yang meliputi whole body workout. Buat dengan 12 reps sebanyak 2 sets.
Sebagai permulaan, weight yang digunakan tak berat, cuma 5lbs sahaja.
The exercises are:

Shoulder press
Chest press
Lat pull down
Leg extension
Lunges (oh ini adalah hazab uhuhuhuuukkk)
Triceps
Biceps
Lower back 50lbs, 15reps x 2sets
Abs 60lbs, 15reps x 2sets
Diakhiri dengan 10min, speed 7.0 jog 89kcal

Masa jogging tu terasa injury shinsplints kembali menyerang. :(
Sebenarnya buat strength training adalah lebih memenatkan. Effect penat tu bukan dapat instant macam kalau kita buat cardio (running, bicycle) tapi rasa penat tu datang selepas kita workout.
Itu sebab buat weight (strength) ini tak digalakkan buat hari2.
Lain lah kalau nak jadi body builder.

Gym today

2011-09-12T10:17:00.001+08:00

Cardio - treadmill
30mins 233kcal

Strength
Leg Curl 20reps
Leg extension 20reps

Gym day 3

2011-09-09T16:06:00.001+08:00

Harini lambat kuar rumah.
treadmill 20min 182kcal
Leg extension 30reps
Leg curl 20reps
and a few other strength machine x ingat nama.
Kena amik gambar setiap machine lah lepas ni.

Plan for next week kena tambah masa utk running on treadmill.
25hb ni ada Siemen's Run 10km oi!!
Kang x pasal pewai.

Gym day 2

2011-09-08T16:03:00.000+08:00

Treadmill 30mins 250++kcal (tak ingat exact amount)
Leg curl 20reps
Leg extension 20reps

Ni weight terbaru.

Phewww~~~
Lepas raya haritu takut woi nak naik timbang.
Sebulan berpuasa aku turun dari 68kg++ kepada 64.1kg.
Raya melantak lemang ketupat rendang air gas nasi roti semua, takutttttttt nak timbang berat.
Nasib baik lah tak naik banyak..
hu hu hu

Selain dari itu harini aku mula kembali amik SD2.
Aku amik 1x sehari.
Tapi rasa2 cam nak amik 2x sehari, tengok dulu cemana.

Back hitting the gym

2011-09-07T15:43:00.000+08:00

Akhirnya aku kembali ke gym selepas lebih dari setahun menggantung kad keahlian technoflex gym kat foodcourt enterprose 4 ni.

Last aku masuk gym, tahun lepas sebelum pregnant with Haseena.
Dah banyak improvement and a lot of new machine.
Diorg tambah alat cardio, dah ada CT. Treadmill pun dah bertambah and pindahkan ke tingkat bawah. Tingkat atas diorang buat utk free weight and also strength machine.

So 1st day:
CT 10min 70kcal
Treadmill 16min 67kcal
Bicycle 10min 143kcal
Total = 280 kcal

Lps tu tghari aku belasah melantak mcd. Hancus

So ini lah gambar kemho kat gym.

Gemuk. :(

Keeping up

2011-06-29T09:58:00.000+08:00

I ran 10.488km with 1h 29min 27sec.
Hmm.. not bad eyy for a 1st timer?

Next run will be in 24th July, Seremban Half Marathon for 10km and
Men's Health Night Run Putrajaya for 12km on 30th July.

I hope i will improve the time.

Kembali berlari

2011-06-17T16:00:00.001+08:00

Hampir 2 minggu aku stop berlari since Ekiden Run.
Alasan, injured.
Bila dah berehat tu, momentum terencat. Bukan itu sahaja, fitness pun jatuh merundum.
Kantoi gila masa 1st time berlari tu. PANCIT tak ingat!!
Anyhow..semalam berjaya lari 5.11km within 34.55minit.
Ermm..sebenarnya masa tak penting, sebab aku mmg target dengan jarak sebab hujung bulan ni ada Standard Chartered KL Run.
Masuk untuk event 10km,
Tapi tak pernah pun train lari 10km.
-___-

Takpelah, kalau x larat, lari sahajalah selow selow.

Anyway, kaki ku yang sakit tu macam nak beransur ok.
Tak sakit sangat macam dulu.
Not totally dissappear but getting milder.
Ok lah tu.

Will continue running and exercising.

Injured : Shin Splints

2011-06-02T12:26:00.001+08:00

Hola..

To date, it has been 4days with 0 exercise.
Reason being, I'm injured. Shin splints.

Please myself, recover real soon. I have a 10km running event coming up end of June.
tsk..

Run with Nike+

2011-05-26T11:18:00.001+08:00

Now I have Nike++ Sportband as my running gadget.
I'm loving it!!

Its a cool application by Nike.
We can track our running distance, calorie burnt, running pace and running time.

Workout 24-25May

2011-05-25T19:50:00.000+08:00

24May
5.26km run, 37mins

25May
Burnt 151cal on CT
500x jumping rope
15x overhead shoulder press
15x pliè
15x simpke squats

Sent from mifn's iPad

Workout 22 - 23 /5/2011

2011-05-24T10:12:00.001+08:00

22/5/2011

Run 5km 33mins

23/5/2011

Run 2.9km 22mins.
** Initial plan was to run 5km, but halfway trough I feel pain an my right leg, thus stop running.
uhukkk

Exercise 19 & 20/5/2011

2011-05-21T11:19:00.001+08:00

19May

20mins run
15mins CT

20May

20mins run (in TPM)
30x sit up

I rarely have time to jog nowadays. So a 20-min run is a bonus for me.

Morning Workout 18/5/2011

2011-05-18T09:52:00.001+08:00

15mins Elliptical cross trainer
15x basic squats

Worning workout 12/5/2011

2011-05-12T08:13:00.000+08:00

20 mins CT
-3mins forward level3
-6mins forward level7
-3mins forward level3
-6mins reverse level7
-2mins forward level3

Burnt 100 cal

Sent from mifn's iPad

Workout 6/5/2011

2011-05-09T10:18:00.001+08:00

20mins run.

*Intend to run 5km but I stopped after 20mins
*Need to start running after almost 2weeks rest.

It takes patience and preseverance to succeed

2011-05-05T23:34:00.000+08:00

Losing weight is not a simple and easy task.
It's hard work.It is challenging.
It requires lots of patience.
It demands preseverance in irder to succeed.

But sometime you just want to take time off for awhile.
You just want to chill and lazying in front of the tv.
You want to forget about the calories you've eaten that day.

It's ok.
Nothing wrong with that.

But not for long.
Tomorrow pick up your pace and start the routine.
Remember, it takes patience and preseverance to succeed.
And of course, hard work and sweats too.

C'mon!! You're still far from the target!

Sent from mifn's iPad

Morning workout 5/5/2011

2011-05-05T07:10:00.000+08:00

300x jumping rope

15 repetitions 2sets each
Squat/overhead press
Double arm row
Triceps overhead press
Sit ups
Plie
Lateral raise
Reverse fly
Simple squats

20mins workout.

Sent from mifn's iPad

Night workout 3/5/2011

2011-05-03T22:12:00.000+08:00

Jumping rope 200x

Elliptical cross trainer
2mins power 3 forward
6mins power 7 forward
2mins power 3 forward
6mins power 7 reverse

**swimming session was cancelled due to the pool was closed. I hope not for long.
*** target 500x jumping rope/ day

Sent from mifn's iPad

Morning Workout 3/5/2011

2011-05-03T13:18:00.001+08:00

15mins session

Jumping rope 300x

2 sets each 15x
-Plie
-Stationary Lunge/Hammer Curl
-Simple squat
-Overhead shoulder press
-Triceps overhead press
-Biceps curls

Workout 28/4/2011

2011-04-28T19:43:00.000+08:00

Cardio

5km run 32mins

Sent from mifn's iPad

Stay off the weight scale

2011-04-28T13:52:00.002+08:00

Now I'm preventing myself from the weight scale because everytime i look at the numbers, i would end up feeling frustrated.
Why?
Because those numbers didnt change much from the numbers a month ago.
MENYAMPAH rasa nak baling keluar je scale tu.

Mana tak frust, 2 weeks before Energizer Night Run, I jogged for 5km everyday, literally. Those run should have make some impact on the fat burning right?
Tapi kenapa bila timbang, berat turun tak banyak pun, tak sampai sekilo pun. Ratus2 gram saja yang turun.
Pfftt..

But then I got to know the reason when i read the book Prevention's Shortcuts to Big Weight Loss by Chris Freytag.
This is the excerpt from the book:

.... fat tissue takes up a lot of the dense, svelte muscle tissue. That's why you can have one 140-pound (63.5kg) woman who wears a size 6 and another who wears a size 10 or larger, eventhough they weigh the same. So as you are doing workouts and losing fat and building muscle, you may find that numbers on the scale aren't dropping as quickly as your waistline is shrinking.

SO TRUE!!!

People at office has been complimenting that I looked slimmer, so did my husband!!
Its good to hear those kind words, you know.

With that, I forbid myself from the weight scale for awhile and will continue working out until I reach my target weight.

Happy exercising and lets keep fit!

Workout 27/4/2011

2011-04-27T22:35:00.000+08:00

Morning

Strength
- Jumping rope 250x

15x 2sets each
- Lunges
- Plie
- Lateral raise
- Reverse fly
- Stationary Lunge/Hammer curl
- Overhead shoulder press
-Triceps overhead press

Evening

15x 2sets each

-Lateral raise

-Overhead shoulder press

-Triceps overhead press

-Biceps curls

-Sits up

Nota: harini tekak rasa perit, badan pun lemau semacam. Target 500x jumping rope/day tak tercapai.

Workout & Meal 26/4/2011

2011-04-26T22:06:00.000+08:00

Morning workout

Jumping rope 500x

2sets each
-Lunges 15x
-Bicep curls 15x
-Squats 15x
-Plie 15x

Evening workout
10laps swimming breaststroke style

Meal
Bfast- 2half boiled eggs, hot horlicks, 1 sardine bun, 100plus
Snack- 1 hard boiled egg
Lunch- 1/2 chicken sandwich, green tea
Snack- 1 hard boiled egg
Dinner- 1/2 chicken sandwich (lunch leftover :P )
Instant quaker oats
Plain water in between meals and snacks.

Workout 25/4/2011

2011-04-26T15:31:00.003+08:00

Cardio

Elliptical Cross Trainer (CT)
- 2mins intensity 2
- 6mins intensity 6
- 2mins intensity 2
- 6mins intensity 6 reverse
- 2mins intensity 2

Strength

2sets each
-Bicep curls 15x
-Lateral raise 15x
-Lunges 15x
-Squats 15x
-Plie 15x

Jumping rope 500x

Sit Up 30x

1st Post 2011

2011-04-26T12:05:00.006+08:00

Hello

Lama tak menulis di sini.
Tapi lepas ni akan kerap menulis di sini kerana sekarang sedang giat menguruskan badan.
Delivered 2nd baby, Nadha Haseena almost 5months ago (DOB: 3/12/2010).
I gained a lot, not..not a lot, HUMONGOUS of weight during this 2nd pregnancy.
From 58kg to 80kg.
A whopping 22 kilos. Crazy, I know rite!!??

I lost 11kg during confinement. And now, I'm left with another 11kg to shed.
Sobs.

Despite the full breastfeeding, I still struggling to loose the weight.
And No, unfortunately breastfeeding didnt quite help me in this journey.
My body is definitely a unique type, I need to exercise and control my diet to shed the extra kilo.
Its frustrating, its hard work, its all full of emotions.

With that, I'm gonna write all it up here.
To share, to make you understand what I'm going through throughout this journey.
And with that, I'm opening up this blog for public reading.

What you can expect from now on is my daily updates on the workout regime, my meal, my plan and of course my weight progress from time to time.
Maybe I could share tips and online articles or video too.

So, happy reading and lets exercise!!!