motivation

In case I need some motivation to move on.

http://www.myfitnesspal.com/topics/show/202706-needing-motivation-like-whoa-post-all-your-befores-after

gym day #4

baru day 4 rupanya.. hahaha

cycle : 40 min : level 4 & 5 : 400 cal burnt.
jog : 10 min : 50 cal burnt

leg press : 25 kg : 4 x 12
shoulder press : 10 kg : 4 x 12
abdominal machine : 15 kg : 4 x 12

intensity dah naik sikit. hari ni 1.5 haour dekat gym. disebabkan masa naik basikal tu tak bukak kipas, peluh memercik-mercik. serius.

menu hari ni

gym day #3

stationary bike : level 4: 22 min ; 300 cal burnt

treadmill : 10 min ; 35 cal burnt

chest press : 3 x 8 (10kg)

leg press : 3x 12 (20kg)

lepas ni nak try up sikit intensity. masa naik basikal tu rasa lain sangat nak banding dengan first day. aku boleh buat level 4 & maintain speed aroun 80-90 rpm for the whole time. syabas kokoda!

and and and Wong (the instructor) was very helpful. he guided me through the weight training session. ajar macam mana cara yang betul semua. tapi lepas habis leg press tu aku terus balik sebab dah agak lewat (9.22 PM). Wong tegur sebab balik cepat sangat. dah nak sejam lebih kot aku kat gym tu Wong. huhu

1200 cal diet day #2

Assalamualaikum

Alhamdulillah, diet ni lagi mudah nak ikut. lagi mudah nak maintain Insyaallah. sebab aku masih makan nasi. cuma portion terkawal. pastikan 1 cawan je untuk setiap hidangan.

so this is what I eat today.

sikit sangat. I know. tak sampai 1200 pun. tapi nak buat macam mana. itu je yang aku makan. tapi aku tak pulak rasa lapar. oh ye..aku lupa nak tambah epal yang aku makan lepas lunch tadi.

exrcise program/routine

I'm one of those people yang masuk gym je macam lost. memanglah aku overweight and I should really focus on cardio exercises to lose the fat. tapi kalau dah sejam dok main basikal je, bosan jugak. so sekrang ni aku tak tau exercise program macam mana yang aku sepatutnya ikut. Wong, the trainer cakap for starter buat cardio. tapi berapa lama & cardio je ke manjang? aku ni dah la pancit dengan begitu pantas. so interval masa nak rest tu aku tak nak membazir masa & duduok idle je. ingat nak lower heart rate tu dengan weight lifting, work the muscles here and there. boleh ke macam tu?

I really need to read more on gym for beginner & to lose weight in the gym.. a whole lot more so I can more productive in the gym. membazir la duit kalau tak fully utilize apa yang ada dekat gym.

satu hal lagi malu la dekat gym nampak macam orang sengal bedol je apa pun tak tau. nak tanya segan. adoi.. kau tak pernah dengar ke orang kata 'malu bertanya sesat jalan'? kokoda.. kokoda..

calorie intake

1200 cal per day. is it possible? want to give it a try. since I'm burning only 400+ cal per session in the gym. lower than 1200 cal is too low, right?

what should I eat then?