Running diary #01

This week dah start serious kembali berlari..yes i forced myself untuk lari walaupon sebenarnya masa sangat mencemburui ku hahaha..bizi memanjang walaupon weekend..lagipon semangat berkobar-kobar untuk rasmikan kasut baru hehe...

it's Mizuno Wave Rider 15 limited edition..falling in love with the Ruby color...tengok2 ada size dan ade diskaun plak apa lagi terus rembat..so dari harga RM400++ dapatla RM300++ 

and yang palinggg bess husband hadiahkan S3 Mini as anniversarry present..so boleh la download running apps kat phone baru muahahahahaha

For 2 days..ni la yang sempat saya buat..tried to keep my pace slow and steady sebab nak simpan energy..

sepatutnya hari ke 2 my aim was to run 3km tapi afif dah menjerit nak kencing plak dahh..isk isk..kenala stop lari time tu..kacau sungguhla..

memandangkan tak sampai lagi 2 minggu je nak lari 10km kat brooks run tu..so nampaknya minggu ni kena jugak train lari kat gym opis..ok wish me luck!

Almost full!

Tak sangka sangat registration Brooks run tu dah nak penuh..seingat saya la last year husband register last minit so tahun ni pon lenggang kankung jela plan nak register hujung bln January.Sekali bila bukak balik webiste http://brooksmalaysia.com/  last monday depa kata registration dah nak penuh! ..dan dan tu jugakla register online...fuuh nasib baik..kalau tak melepas nak lari dalam event ni tahun ni.

Ok I have to remind myself untuk pergi awal2 masa race kit collection day tu sebab nak beli vest..kalau tak kena lari tanpa vest la nanti..macam tak feel plak ahhahaha ngade kan

Ye mak lari 10km je noks!cukupla kot..kunun lari together-gether dengan husband..tapi kompemla saya kena tinggal lari sorang2 nanti kan..die laju je kat depan.

Preparation?

1. Sports attire dah cukup..sports bra,running tight memang dah beli before pregnant Akif....nasib baik muat lagi hihi.oh kite kena beli kasut baru sebab yang lama macam dah nak tercabut tapak.kesian.
2, Gadget ? errr memang takde..aahh lari jelaa nanti kite beli pelan2 yer..
3. Training pon baru start tapi tu pon lari tak sampai 5km dah semput hahaha ok tunggu kasut baru supaya gigih train sampai 10km.

Ok pada yang nak masuk tapi belum register lagi..ha cepat2 register sebelum full!

Raya pasti lebih meriah...

....sebab jarum penimbang sudah cecah 56kg! yeaaahh! 3 kg more to go!takmo kurus2 sgt..52-53kg is my berat ideal.

Syukran..nasib baik berat turun masa bulan puasa ni..kalau tak memang takde mood lansung nak beli baju raya hahaha sebab saya ni badan bentuk botol ...bahu saya kecik je yang melebarnye peha n punggung..kalau badan naik..kena beli saiz M sebab tak muat tang punggung tapi tak cantik bila pakai sebab baju menggelebeh di bahu..

Jadi bila berat badan turun,lower part pon kecikla skit..selari dengan bahu so boleh pilih saiz S dan nampakla baju terletak elok kat badan..kalau tempah mungkin ok leh ikut ukuran kita tapi kalau dah last minit camni mane de tailor nak amik tempahan dah..jadi ke SACC Mall sajalah jawabnye.

Oh ya ,just nak share cara2 saya turunkan berat badan dalam bulan puasa ni yer..oh memang takde exercise..mane sempat nak exercise sebab nak kejar balik umah awal nak masak.

1. Kawal pengambilan makanan waktu berbuka dan bersahur..nasi jangan banyak sgt..and saya masih lagi amalkan makan brown rice sebab lambat rasa lapar time puasa ni bila bersahur dengan brown rice.

2. hadkan pengambilan gula - kurangkan air manis/kuih muih yang banyak..lebihkan air kosong..saya beli kuih untuk berbuka pon 1 jenis je.takde banyak2 macam dulu sampai tak cukup pinggan.

3.Continue minum herbalife tea waktu berbuka atau sahur.Teh ni sangat membantu untuk kurangkan rase mengantuk.

hehe tu jela yang amalkan time bulan puasa ni and sebab berpuasa lagi cepatla kot turun kan.

p/s: sebab berjaya turun berat badan husband belikan 2 pasang baju kurung moden untuk raya hehe..tgh usaha nak kurangkan part perut plak ni..susah btul nak turun.

On healthy lifestyle

I did share in my tweeter a few weeks ago about one of my officemate aged 31 yrs old passed away due to hypertension..actually tak taula die ade hypertension atau tak cuma yang pastinye arwah meninggal sebab blood vessel dalam kepala pecah ,koma selama 4 hari..hari last die dah on life support..dan Allah memang sangat sayangkan die..tak lama pon sakit..most of my team sempat melawat arwah except me and a few others..

saya memang terkejut sesangat ..bukan saya je..the whole team pon.. sebab arwah bukanla gemuk/overweight..sihat sepanjang hayatnye dan takde penyakit kronik..cuma saya perasan die seorang perokok.arwah meninggalkan seorang isteri dan 2 org anak yang bongsu berumur 5 bulan..sedihkan..saya harap isteri arwah tabah.

apape pon yang terjadi pada arwah,saya sebagai yang masih hidup harusla bermuhasabah..tuhan tunjuk kat saya semua ni semuanye untuk di jadikan panduan..bende yang paling bermakna dalam hidup kita sekarang ialah kesihatan...ade duit banyak pon tapi badan sakit..ape pon takleh buat..bersyukurla dengan kesihatan yang Allah berikan dan kita sendiri kena bertanggungjawab menjaganya..dan sementara kita masih sihat nila kita tak patut tinggalkan perkara2 wajib seperti solat,berpuasa dsb..

Jadi dengan rase tanggungjawab terhadap badan sendiri..saya berazam untuk ubah cara pemakanan dan lebihkan bersenam..sebab tu kalau tgk entry skang ni pasal diet je kan..actually purpose diet tu bukan untuk kurangkan berat je..tp juga nak kurangkan makanan yang tak berkhasiat..sekali sekala it's ok..yela kite pon ade nafsu..tgk org makan eskrem nak makan jugak..sekali sekala nak jugak pekena lamb chop ke..kek coklat moist ke kan..it just you have to balance kan la dengan bersenam...berjogging 2 atau 3 minggu sekali ke..kerapkan minum air masak..kurangkan gula dan garam..bende2 camtulaa..

Jangan berkire sangat pasal bersenam..saya sibok..keje org sales ikutkan setiap mase pon sibok..tp pandai2la cara mase..saya pon ada anak dan suami yang perlu di jaga..tp diri kita pon perlu kita jaga jugak kan.

I'm taking herbalife now..ramai yang komen..saya bukannye gemuk sangat so kenapa nak beria bersenam dan amik herbalife...tulaa die..mindset dah salah..gemuk=baru nak bersenam..abih yang kurus takyahla....haihh penyakit zaman dah tak kire gemuk ke kurus ke..jadi berjaga2 la yer.

Alhamdulillah..after 1 week minum herbalife + berlari 2 kali seminggu on threadmill..saya berjaya turunkan berat ke almost 58.5kg..which turun la 1 kg daripada minggu lepas..Alhamdulillah..harap2nye berjayala misi turun ke 55kg sebelum june.

picture taken this morning after breakfast

On D.I.E.T

Dah masuk 3 minggu saya start workout...saya cuma sempat berlari 20 minit (jarak dalam +-2.5km) + 10 minit senaman lain ,2 atau 3 kali seminggu dan resultnye berat saya berkurang 0.5kg sahaja...dissapointed la jugak but then saya tahu kenapa jadi macam tu sebab saya tak jaga MAKAN!!!! macam mane nak turun banyak...selang 2,3 hari husband ajak makan durian..pastu saya pon tak jaga pengambilan makanan..lauk macam rendang,ayam goreng,kari..tula yang di telannye..so memang lambat sesangat la nak turun walaupon gigih berlari.

So now I have to be more serious!

Menu diet dah berubah sikit...

Breakfast - Sandwich using wholemeal bread

Lunch - Half nasi and lauk (cuba avoid yang berminyak sangat) sebab kat opis lauk tak banyak choice..takkan hari2 nak makan sup je kan..

Petang- before workout saya akan minum herbalife aloe + tea..after workout minum herbalife choc shake...

Dinner- no nasi at all sebab dah ambik herbalife chocolate shake + protein...kalau lapar sangat kunyahla biskut iko.

disebabkan saya ni manusia biasa mempunyai nafsu makan yang luar biasa jadi saya kena ada 1 hari cheat day.

Workout routine pulak saya hanya sempat allocate 30 minit sahaja sebab kelam kabut nak kejar amik afif sebelom pukul 7.30..biasanye kerja saya habis kol 6..siap2 nak ke gym semua dah kol 6.15 pastu 20 minit berlari atas threadmill dan lagi 10 minit saya allocate untuk exercise lain macam lunges,leg extension ke lepas bersenam sejukkan badan kejap and terus balik...

exercise mesti buat atleast twice a week..kalau sempat saya buat 3 kali..

Fuhh..nak buat bukan senang ni lagi2 bab jaga makan..memang memerlukan tahap kesabaran yang tinggi.

Skang ni berat 59.5kg .Target saya supaya turun ke 55kg by 1st June ni.Kita tengok nanti,menjadi ke tak ek.Wish me luck!

Wordless Wednesday

Dah malas dah nak cakap..tgk jela jarum kat penimbang tu..

2 hari dah berlari atas threadmill..20 minit satu session.pastu naik stepper plak 10 minit.harap2 berat berjaya turun ke 55kg sebelom june.

Welcome back healthy food!!

Bye bye twister (air oren twister tu)...bye bye junkfood..huhu segala jenis makanan banyak gula/lemak di haramkan buat masa ni.telan air liur jela nengok iklan kat tv tu..

Welcome back healthy food!!

senang nak di bawa ke opis sebab dalam pek2 kecik.

ni sebenarnye bekal untuk husband tu sebab banyak..saya punye bekal separuh dari ni.

nasi lemak adalah forbidden food right now huhu..breakfast sama ada sandwich atau biskut IKO je..oat plak tak berapa leh telan sangat unless saya campur dengan buah..

lunch plak kena pantau lauk yang di ambil..either sup ke..yang goreng2 berkari semua kena tolak tepi..tp semalam ter makan rendang plak hahahaha terrrr ok!

dinner before 8pm..kalau tak, no dinner at all..senang!

exercise sahaja tanpa diet yang betul memang tak menjadi..sebab tu berat turun pon macam malu2 je hahaha..sabarla farah yer..kate nak perut kempis..kenala diet.

hehe tapi saya ade cheat day..1 day a week leh makan ape sahaja.

Mari bersenam untuk kesihatan

Tajuk macam kempen kesihatan kerajaan plak hahaha..berjaya jugak plan saya untuk bangun awal hari ni kemudian terus ke gym ngan husband..Alhamdulillah.

Seronok jugak workout pagi2 ni...badan macam lebih segar sikit..saya tak rase letih sangat cume otot2 kat kaki ni rase ketat la sikit kan sebab dah lama sangat tak berlari atas threadmill..ha hari ni amik ko..cardio saja 25 minit!pastu kena buat beberapa set lunges dan squat.

sepanjang lari atas threadmill tu..ntah bape puluh kali tanye ngan husband..dah ke? lama lagi ke? hahahaha

Actually memang la orang tak nampak saya gain weight sangat..sebab badan panjang cam saya ni banyak tempat lemak boleh sembunyi hahaha..pakai jeans memang la muat lagi tapi time perut menggelebeh yang tak tahan nengok.. pastu muka dah double chin pakai tudung ariani saiz S sume dah ketat hokeh!

Lagipon memang aim saya nak start serious bersenam lepas raya ni pon..hari tu mase hari raya,tengok makcik2 dan pakcik2 saya semua pantang makan itu ini..umur baru cecah 40 dah pantang macam2 sebab kebanyakan ade darah tinggi la (ni memang keturunan ade)..kencing manis la...huhu kalau saya ni tak jaga jugak..bakal dapat nasib yang sama tu..


Tambah plak saya ni memang suka makan..kambing ke,lemang ke..yang manis2 tu feveret sangat..semua saya bedal..bedal plak bukan sikit2 hahaha..

sebab tu kami masih lagi maintan makan brown rice sampai skang ..sekali sekala nak melantak tak hingat tu boleh cume pastu paham2laa ek..kena berjaga2..kesihatan paling penting..bukan setakat nak kurus je tau..

Oklaa..lambat plak update blog hari ni..biasala pas cuti lama kan..berlambak2 la keje datang sekaligus.

Next workout on Friday plak..chaiyo!

Fitness tips from Mr Daddy:Tips menslimkan perut selepas operation

morning everybody!!

ok semalam tak sempat lansung nak update blog k sebab meeting di luar pejabat susah sikit nak online :(..malam plak meeting bersama kluarga bincang pasal kenduri adik saya minggu depan..

ok berbalik kepada soklan pada minggu ni..soklan saya terima daripada zafirah..junior saya mase belajar dulu and she thru email.

1) i am currently eating contraceptive pills due to an ovarian cyst 1.5yrs ago. since taking this med in sept, i have gained 12kgs (uwaaaaaaaaaaaaaaaaaa!!). and now i am crazily trying to lose it all. i have another 2 mnths to go before finishing all my meds. so what can i do? since dec, i have been going to bootcamp + gym 3x a week 1 hr each time. 30mins on thread mill, 15 mins on bicycle, 15 mins weight (for hand and leg). so far, maybe 1 kg lose. tp beriya pegi gym mcm ni baru lose 1 kg ke? camne nak lose lagi cepat?ahhaha soalan ni poyo jugak laa hahaha :p

2) i had an operation to remove the cyst. and now perut i mcm org bersalin pun ade jugak. sbb doctor tu bedah bawah perut, sama mcm org bersalin. so skang perut agak buncit. camne nak flatten it out. doctor potong betul2 bawah perut i, so my stomach now buncit and i need a flat one hihihihih

Dear Zaf,

When we talk about contraceptive pill, its quite vague due to different effects on every female body. Normally you would gain 2kg to 3 kg on the first year due to increase of appetite and the hormone changes inside your body made it easier for fat to be stored inside the body. If you already did workout 3 times a week for atleast one hour then I don’t see any problem in your exercise. The question here is how you eat. If you really want me to help you then I will be needing these details:-

1. Average heart rate during every exercise and duration.

2. How many calorie burns during your one hour workout or every exercise, including the duration.

3. What and how much do you eat in a day for at least one week or 3 days which include your snack.

4. Type and brand of ur pills. You can ask farah not to post it inside her blog if you think it is too personal.

I can give you general advise but I don’t think it will help you much.

ok zaf dun worry k..akak farah pon dulu beranak c-sect jugak..tp i really jaga my pantang and jaga what food i'm taking supaya perut tu mudah turun balik..like asri said..workout tu dah betul but maybe it's on the food yang you ambik plak..you may email me for the further details that he required ya!

Fitness tips from Mr Daddy:tips menguruskan badan

Di sebabkan minggu lepas tak sempat nak update..so minggu ni saya jawab sekali 2 soalan yang hampir sama yer..

Actually banyak soalan yang terima bertanyakan cara2 untuk menguruskan badan (generel question)..so anda2 yang bertanya tu boleh juga refer tips yang sama yer..sebab takde banyak beza sgt pon...caranye tetap sama..jaga diet plus need to exercise jugak.

straight to the point je la ek..soalan 1 dari kawan saya kat M*MU dulu..amalina..die hantar soklan thru email.

farah, aku nak tanye soklan...camne nak kuruskan badan nieh...huhuhu....nasiblaa ko sudi2 berkongsi pengalaman asri

camnih...aku nye berat 61kg...tinggi aku 163 cm jeee...aku nyee berat asal sebelom ngndung nih...55 kg jee...sekarang susah sgt laaa nak turun. anak aku pun dah 10 months....peha n ponggong aku gedabak siot....aku try laa gak saranan ko mkn brown rice tuh....tapi susah sgttt...azry tamo...tak soka kate nyeee....camne yee...aku nak turunkan berat aku ni...nak kecikkan punggung + peha aku nih....susah sgt nak dapat berat asal balik....apa yee yg aku patut mkn???n tak patut mkn??? lepas tuh...kat umah aku nie...tader pun treadmill ataupun yg seangkatan dgnnyeee..

Jawapan untuk soalan 1:

163cm 61kg… lower body exercise.. please look on my previous entry that should be enuf for you to shape up and tone ur legs. However as I said earlier diet is the key. Eat small potion take either brown rice, whole meal bread, whole meal pasta as carbs and avoid oily thingy, santan and fattening food. Take chicken, fish, soy base as ur protein. Don’t take carbs at nite. Easy then again, org kampung saye cakap nak seribu daya, kalu tanak nak buat cam mana.

soalan kedua pon di hantar melalui email..nama di rahsiakan atas permintaan tuan punye email.

Syok betol hari nie,after bloghopping terjumpa blog u yang memberikan sumber pada saat yg sangat diperlukan.fyi,i tengah berdiet (serioussly nak berdiet,hihihihi) after buat full medical check up last 2 weeks.since your hubby ada experienced dlm bidang ni,can i have his advise?farah,kalau dia jd personal trainer how much it will cost me?

ni my latest info :

Height : 156 cm
Weight : 59.6 kg
BMI : 24.5
Body fat: 36.6
Visceral fat : 6
Basal metabolic rate : 1232

Farah,now i tengah berganti puasa.sahur makan nasi with sayur and ayam/ikan.bukak puasa pon nasi jugak.Currently i guna beras herba poni taj mahal.yang takde kolestrol n kurang kanji tu.
Please,i need your help to start my diet secara yang sihat dan betul.My ofis ada gym so wat shud i do first?

Jawapan untuk soalan no 2:

From your data you have around 21kg of fat stored ya. Ok simple keep your cardio 30 minutes 3 to 4 time a week. Continue with resistance training which you can choose from squat, lunges, push up(knee),pull up, dip, plank, side plank, lying leg raise, crunches and e.t.c. you do this for the next 30 to 40 minutes with 1 minutes between exercises(every exercise keep it 3 sets with 15 to 20 repetition). Keep the pace high and do it nonstop. Drink water every 15 minutes. For your diet beras poni taj mahal tu good enuf and keep the oily thingy away. Also don’t eat 4 hours before you sleep. I usually charge from 120 to 180 per hour. Good luck.

please refer previous post here :diet and fitness tips

Fitness tips from Mr Daddy:Exercise mengecilkan peha/kaki

Hola!!

haa minggu ni saya cube jawab a few soalan sekaligus memandang ade soalan yang hampir sama ..soalan minggu ni tertumpu kepada cara2 bagaiman nak kuruskan peha dan kaki..

Soalan 1:from Hanz

Camner nak kuruskan kaki?

Ht : 160cm
Wt : errr...agak2 60kg plus..tak sure-lah, lama dah tak timbang..

* Seumur hidup tak pernah amik apa2 slimming supplement or on any specific slimming diet kay, coz i dun believe on that...skarang ni pun BF, walau banyak produk kata BF-Friendly, susah nak percayalah...sorry...

* Currently at least 3x exercise (stretching) + SmartShoppe Strider + sauna + daily morning applying slimming cream + naik turun tangga 4 tingkat....

Soalan 2 : from Mama Aqish

nak kuruskan peha...ada tips tak???

Actually jawapan kat bawah ni khas untuk Hanz..but then husband saya kata,untuk sesiapa yang nak kuruskan badan juga boleh menggunakan cara yang sama..

Dear Hanz,

For thinner and sexier legs I have given what kind of exercise you can do on my last post (refer to tips memantapkan punggung). You can always add it on with your current exercise. However for your case if your height is 160cm and your weight is 60 then I need to know more specific details on how much fat on the legs or does your legs develop more then other part of your body but actually having quality muscle. If your body weight is 68kg then its totally different game. Since I didn’t have these info then I’ll go general ya.

1. Cardio: your strider and 4 level of staircase is good enough. The question is for how long did you do. You must do non stop for at least 20 minutes and try go 40 if possible. You can go fast or slow but you need it to be non stop to make sure your heart rate is at least 60% of your maximum heart rate to burn the fat inside your body.

Maximum heart rate: 220-age

Ex: if you are 20 then you max heart rate will be 200, and 60% will be 120 beat per minute.

2. Weight Training and food: you can check on my previous entry on how to trim your legs and buttock with a small twist. Instead of doing it base on repetitions, you set for 1 minute for every exercise. Ex: squat for 1 minutes, do it three times. You can always reduce to say 30seconds if 1 minutes is too much for you. Same goes to other exercise. Key point keep it intense and don’t rest for too long.

Hope these tips will help you. Health and happiness is like music and melody. It must sync and then your life will be brighter then the sun.

Thank you.

Regards,

Muhamad Asri

Ok,untuk menguruskan peha dan kaki..anda juga boleh menggunakan tips2 yang pernah di kluarkan sebelom ni contohnye workout seperti lunges dan squat yang terbukti memang sangat2 berkesan!

sebab saya dulu pon mempunyai bentuk badan seperti botol..(badan atas kecik dan peha besar)...hasil dari squat dan lunges yang kerap menjadikan bentuk badan saya seimbang seperti sekarang so takdela susah nak carik seluar kan..dulu mase bentuk badan macam botol nak carik seluar yang sesuai memang susah sebab tang peha je takleh masuk..pastu bile try seluar yang peha besar lak..tang pinggang longgar sangat..ha kan dah masalah tu.

So..marilah kite bersenam bersama2 untuk mendapatkan bentuk badan yang ideal!

Exercise and diet tips for free from Mr Daddy

Sticky entry...for new entry please scroll down tq!

Hallo!!!

hahaha amboi ramai tak sabarnye nampaknye nak tunggu ape good news tu..saya tak pregnant laa dan saya dah memang kurus bakpe laa nak kurus lagi..kang tinggal rangka kang tak lalu lak hahaha..berat saya dah 'just nice'je skang ni dengan ketinggian saya..so maintan jela.

the good news is saya bercadang nak buat special column/entry untuk sesiapa sahaja tak kira lelaki ke pompuan ke yang ade kemusykilan mengenai diet atau exercise yang mereka buat..atau anda nak tahu what is the best workout and diet untuk anda untuk kuruskan lengan ke..peha ke...nak mantapkan punggung ke..atau maybe senaman untuk naikkan badan..haa jangan ingat bersenam untuk kurus je yer..nak naikkan badan pon ade senamannye with help or free consultation from my husband.

ade sesetengah orang akan pk..ok kenapa saya diet gila2 tapi berat 1 kg pon tak turun..atau kenape saya bersenam tapi badan still taknak kurus..ok bila dah jadi cam ni I think u might need an advise from an expert btul tak?

I can categorized my husband as an expert because..

1. He is a personal trainer and also the district manager in one of the exclusive fitness club in Malaysia.

2. Has almost 5 years experience in fitness industry.

3. He has certifications from fitness professional organization including kickboxing!

hmm ape lagi ek..ni resume saya buat sendiri so saya taip ape yang saya tahu jela hahaha kalau husband saya taip lagi power la kot sebab english die much much better than me!

husband saya cakap die malas nak taip dalam blog..nanti bila die dapat soklan tu..die akan jawab dalam notepad je and suruh saya upload sendiri dalam blog..hahaha tak kisah la janji die rajin nak tolong jawab.

so sesiapa yang berminat sila la jangan malu2 untuk bertanya yer..anda boleh tinggalkan soalan dalam komen box atau email saya di mylildreamz @ gmail . com

saya bercadang up kan special entry ni setiap hari jumaat..so prepare ur question cepat!

untuk memudahkan consultation..u might need to reveal your weight and height here..tapi kalau malu leh la email je kepada saya dan dun worry saya takkan letak nama anda kalau anda taknak!

ok advantage kalau sesiapa yang ade machine macam threadmill ke kat umah tu ..please mention it in your email ...so that my husband boleh aturkan exercise yang sesuai untuk kamu.

and also if you are currently taking a supplement like herbalife ke..please also mention about it ok!

haa kalau ngan orang lain for sure kena bayar ni..especially kalau anda pergi ke fitness club but here we give you consultation for free!!

setiap soalan atau ade persoalan yang hampir sama (2,3 soklan sekali) akan saya post kan dalam satu entry

p/s:satu je saya nak pesan..husband saya or any personal trainer can give you the best tips for your diet or exercise..tapi kalau anda sendiri tak ada usaha untuk mengikut/follow the tips..memang berat anda takkan berubah ok!

Fitness tips from Mr Daddy:Exercise for pregnant lady!

Ok sori sori...lambat plak kuar entri ni..so tanpa membuang masa lagi.Soalan minggu ini datangnye dari Yan a.k.a UmmiAbbiqis yang mane soalannya specific untuk wanita mengandung yang mahu sentiasa kelihatan anggun!

"klu peknen tp still berkeinginan nak kuruskan lengan dan peha bole ke???

pasal sebelum peknen dah BESAR... so bile peknen jadi lg BESAR PUNYEEEE!! baju peknen pun sendat kat bahagian atas ni ha especially tang lenganla."

Dan di bawah plak jawapan dari Mr Daddy..

Dear Yan,

For pregnant woman moderate one will do just fine, do 30 minutes of exercise and you can always stop at 10^th minutes and continue later. Ok for weight control you can always swap all your white to brown for carbs and eat less sugary food and oily one. Still you must eat like you always do and never skip a meal just to lose weight, it’s not worth the hassle. Eat normal ya not more.

Ok one big fact that people always overlook is that you can’t control fat burning on specific area. You can draw the water out but not burn the fat. Our energy system doesn’t work that way. Bottom line it’s goes down to lots of hardwork on exercise and diet.

Exercise:-

1. Brisk walking, swimming etc.

2. weight training:-

a. Sitting shoulder press( use small mineral water botlle)

b. Push away(Stand infront of the wall, legs shoulder width, arms slightly over shoulder width, palm on the wall and push yourself againts it. Just like push up but standing on the wall.)

c. Lying abductor

d. Lying adductor

3. Remember to stop when you feel dizzy and don’t let yourself dehydrated.

4. Most important part is be healthy, be happy and enjoy every second during your pregnancy.

Thank you.

Regards,

Muhamad Asri

Ok kepada sesiapa yang tak tahu ape itu briskwalking atau ape sahaja exercise yang husband saya sebutkan..anda boleh search melalui google yer..there's a lot of video /picture that you can view as reference..sebab kalau saya nak sharekan video kat sini takut berat sangat lak blog saya ni k..saya harap anda memahami..thanks!

Fitness tips from Mr Daddy :exercise memontokkan punggung!

yeayy!! it's friday already dan tentunye seperti yang di janjikan..mr daddy akan menjawab soalan pertama dari yatiechomel..

"i nak tips exercise memontokkan puggung *serius neh*"

tinggi = 165cm
berat 45kg
info = langsung takde mesin senaman di rumah melainkan exercise tiap2 hari berlari naik turun tangga train stesen + dukung baby SN + jalan kaki 1km dari stesen ke rumah

Dear yatiechomel,

1. Food and I meant lots of good food.

2. Rest, your body must have enough rest, sleep and most important try to avoid being under too much of stress.

3. And of course sufficient weight training to boost growth.

Food:-

1. Complex Carb such as whole meal bread, brown rice, pasta or sweet potatoes will be a great choice. However white bread and white rice is good for your case during breakfast and immediately after workout. For protein, chicken and fish is the best however if you are a meat lover try to get leaner cut such as tenderloin.. Make sure you take your multivitamin as well ya.

Training- for this case ' memontokkan puggung ' :-

1. Training is easy peasy, if you don’t have any equipment at home the you can always workout just using your bodyweight. It’s the intensity that count. First you need to understand there is Gluteus medial and Gluteus maximus both are the buttock and don’t forget that you will be needing a strong lower back to lift your butt up and look more sexy.

2. It’s best to keep to basic exercise which is easy and less hassle.

a. Squat(Whole buttock)

i. Basic Squat will hit more on your total legs

ii. Sumo Squat will hit more on you inner thigh

iii. Power squat- very effective but it is a advance version of squat.

Squat Exercise Tips -- powered by eHow.com

b. Lunges(Hit more on Gluteus medial)

i. Static Lunges

ii. Alternate lunges

Lunge Exercise Tips -- powered by eHow.com

c. Leg kickback.(buttock and lower back)

you may review the video here for reference.

d. Lying back extension.(lower back)

3. Eat 1 and half hour before workout

4. Now the Program:-

a. Squat 20 times

b. Rest 30 seconds

c. Static lunges 15 each legs

d. Rest 1 minute and continue again for 3 sets

e. Sumo Squat 20 times

f. Alternate lunges 15 times for each legs

g. Rest 2 minutes and do for 3 sets

h. Floor leg kickback 20 times for each legs. Do it for 3 sets.

i. Lying back extension(alternate). 15 each side 3 sets

5. Eat immediately after workout ya. Fast absorb carbs: white bread or white rice.

6. If its hard for you to finish the work out with the timing I provide then its good for you to follow your own pace first but make sure you do it all.

7. p/s: good execution of exercise is important and during the exercise don’t rush it and do it slowly.

ok yatie...saya harap anda berpuas hati dengan jawapan yang di berikan.nantikan entry minggu depan plak..tips untuk kuruskan lengan dan peha!