Stop being a lazy potato couch, WORK IT NOW!!

Info - Info Auta Terhadap Female Bodybuilding..

Walaupun DS dah hampir setahun setengah main besi2 ni semua, never in my mind akan fikir, "Wahh!! someday badan aq akan jadi ketak2 macam brader ketak tu"
Helloooo babe, dah berbuih2 macam orang sawan I pernah crita sebelum ni....
Female xbanyak hormon testosterone... ape benda hormon testosterone tu??? Ia adalah hormon steroid yang semulajadi ade pada muscle dalam badan kita...dan hormon ni lebih banyak kuantitinya pada orang lelaki aka male kerana ia adalah key role in the development of male reproductive tissues dalam masa yang sama juga adalah untuk perkembangan otot2 & muscles...Mengikut kajian, lelaki mempunyai 10x ganda hormon testosterone berbanding orang pompuan, sebab tu lah muscles dorang boleh berketak2 (hai abang ketakk~ sexylah u~ )... Pompuan memang payah nak berketak2 melainkan dengan adenyew bantuan cucuk steroid or suppliment2 sampingan yang lain....
Halamakkk u all ladies ni, apelah yang u all takot sangat main gym or main besi???
I sendri ade female friends yang dah lama training heavy weight lift for almost 7-8years....body die xberketak tapi fit & toned!! (mcm dlm gambar contoh kat atas)...

Banyak sangat auta2 or info merepek2 yang I dengar untuk menakut2kan kaum wanita tuk main gym/ besi....Di antara auta-auta yang I slalu dengar:

AUTA 1#: Weight training akan membuatkan badan seseorang tu bulky & musculine
(baru jew DS terangkan tadi, pompuan punya hormon otot 10xganda lebih sikit dari orang lelaki...camne nak dikatakan badan akan jadi seperti abe ketak?? hisyhh...mengarut jew tu...)

AUTA 2#: Bersenam akan menambahkan size payudara..
(ohhh...u ladies silap besarlah... die bukan menambahkan size payudara, tapi die akan menaikkan otot dada bagi menaikkan payudara u all... payudara tu mengandungi fatty tissue, bukan muscles....remember, hanya muscles kat chest jew akan naik & boleh membantu payudara u all nampak lift up & more shaping...xgeleber or jatuh sana sini...)

AUTA 3#: Weight lifting akan buat pompuan lebih kaku & keras pergerakkan badannya...
(noooo~ sape cakap?? weightlift boleh menambahkan daya kelenturan & regangan badan seseorang...)

AUTA 4#: Kalau brenti main besi, semua muscles akan automatically bertukar jadi lemak...bermakna akan gemok klo stop!
(u all tawu x yang OTOT & LEMAK tu adalah satu komposisi yang berbeza??? xde istilah & kajian mengatakan muscles boleh convert jadi lemak...ape yang membuatkan seseorg tu gemok biler stop training?? sebab calories intake die xkawal... die dah stop gym tapi tabiat die makan macam die tu still main gym... biler calories input tidak digunakan sepenuhnya, maka ia akn berkumpul dibawah kulit & menjadi lemak, menutup semua muscles...)

AUTA 5#: Weight training akan tukar lemak jadi muscles..

(ni lagilah mengarut... ibarat dari kaca tapi u all nak tukar jadi berlian...boleh kew?? kan dah cakap tadi, lemak & otot adelah komposisi yang berbeza....lemak akan berkurangan apabila otot bertambah)

Dahlah....dah berbuih dah DS crite pasal besi & pompuan...
sendiri bacalah article2 sebelum ni... I pon dah letih & mintak izin I nak rehat dlu..
bye... ;D

How to Do Abdominal Exercises : Side Plank Oblique Abdominal Exercises

Ab Exercises: The Plank

Why Plank is better than Crunches ??

No More Crunches !!!

 Biler my clients asked me macam mane nak flat kan perut, 

"PLANK"

This is the reason why I selalu teach my client to do more plank than crunches or sit ups...

An article from: http://www.notyouraveragefitnesstips.com/six-pack-abs/how-to-get-washboard-abs-plank-exercises-no-more-crunches

Before I delve into specifics about planks, I think it’s important to discuss the drawbacks of crunches. The first thing to note is that if you want to get washboard abs, you can’t spot reduce belly fat by performing crunches or any other exercise. You have to lose enough body fat through high intensity exercising and a strong diet before you have any chance of seeing your abs. More importantly, in my opinion, crunches don’t really qualify as an effective abdominal exercise. Abs are part of core muscles that are meant to stabilize your body and keep your spine straight. Crunches involve the exact opposite movement, whereby you flex your spine and “crunch” at your back’s weakest point. This puts more strain on your lower back and your posture suffers. Situps solve half the problem since you should be keeping your back straight when performing them. 

However, situps really don’t incorporate abdominal muscles; they utilize lower back muscles. Once again, you’ll walk away with lower back pain and poor posture. If you’re still not convinced, think of the age old advice of how to lift a heavy object. Bend at the knees and use your legs. If you bent straight over, you would likely strain your back. Why Do Planks For Abs? Plank exercises are a great way to work your abdominals as well as your entire core. By forcing your body to stabilize itself in one position, planks work both your abdominal muscles as well as your back muscles. A significant advantage of planks in terms of developing better looking abs is that they work the transverse abdominus (that holds in the rectus abdominus), while crunches focus on the rectus abdominus alone. What will happen with crunches alone (aside from back pain) is that your abs will stick out when viewed from the side. Plank Exercises There are a number of different plank exercises that you can perform. The best starting point is the standard plank. You basically get in a pushup position but instead of resting on your hands, you rest on your forearms. You hold your back completely straight while trying to hold your abdominals in. While it may sound easy, the longer you try to perform a plank, the harder it will be. You might start with 30 second sets and work your way up to 2-3 minutes. 

Why I Lift Heavy and Why You Ladies Should Too!

A 2007 study from The University of Pennsylvania School of Medicine concluded

that strength training is an efficacious intervention for preventing percentage body fat increases and attenuating intraabdominal fat increases in overweight and obese premenopausal women.(3)

Ape yang nak disampaikan adelah STRENGTH TRAINING adalah cara yang terbai untuk mengubah komposisi tubuh badan kita sebagai wanita...Dan perlu I ingatkan yang paling di utamakan adalah komposisi tabuh bukan berat badan klo u ladies nak achieve sexy figure curvy shape...

Seriously lah I bagitawu dengan u ladies... if u all train dengan I, I xberapa utamakan weight loss sebab Im more focusing on body composition & figure shape....X kisahlah berat u all berapa pun tapi klo figure u all curvy & menggiurkan, xjadi masalah pun... For me, Im targeting for curvy body composition & solid hard lean muscles... What i am looking for is a change in body composition and relative adiposity (bodyfat percentage)...

HOW TO LIFT HEAVY???
Pernah ada sorang 'perempuan' ni mempertikaikan hal ni

"PEREMPUAN XBOLEH ANGKAT BERAT!! PERANAKAN SENANG SGT JATUH!! JANGAN MENGARUT JEW NAK AJAR POMPAN ANGKAT BERAT...RISIKO TINGGI..."

Humm... Firstly I nak ucapkan tahniah kat dia sebab die berani menyuara pendapat dia yg tak berilmu itu di depan I.... Bila I explain mengikut ilmu2 angkat berat yang I belajar dari buku, internet & kursus yang I ambek tapi pompuan tu still menegakkan jugak pendapat die....HALAMAKKK... serve yourself lah dear...

xkuase mak nak layan, noks...

Lifting heavy can be painfully boring or it can be one of the coolest parts of your day. There is something strangely satisfying about getting something heavier than you over your head.

Now, you might not be able to do that right away, but if you’re a couch potato or desk jockey, you’ll see serious gains seriously fast when you start strength training. What should a good training program look like?

• Short – you don’t need to spend hours in a gym. Once you warm up, 7-10 minutes is plenty.

• High Intensity – Since you’re only workout out for a short period of time, push with everything you’ve got! This kind of intensity has superior hormonal benefits. (4) ‘High intensity’ is higher intensity than you think. I’d like to see you, at the end of a 7 minute workout, lying in a puddle of your own sweat, waiting on death to take you home, than for you to have anything left to give at the end.

• Compound/Functional Movements – These are movements thatimitate life. Surprise! Surprise! Our bodies evolved to produce thegreatest physiologic adaptations in response to loaded movements that are useful in day to day activities! (5)

So what does a “compound” or “functional” movement look like? Well, how do you get off the toilet? Think about it. It looks an awful lot like a squat to me. Trying to get a 90 lb. cooler full of ice and beer into the back of a lifted pickup truck looks an awful lot like a power clean, and helping your friend move his behemoth, dinosaur of a TV looks a lot like a deadlift.

Like Real Life, But Heavier

The movements that evoke the greatest hormonal benefit mirror real life. The leg press machine, hip adductor, seated curl machine, and the rest of the lot at Gold’s Gym are artificial crap designed to fit into the big box gym business plan of “get as many people in the doors and spend absolutely no time with them.”

Never, in real life, will your muscles be asked to move in an externally controlled, linear motion. Real movement involves balance, and your workout should too!

A lot of the movements in weight lifting can be super fun, but if you’re not careful you can hurt yourself. I don’t suggest jumping into power cleans, squats, and snatches if you’ve never been a weight lifter before. If you’ve got the money, join a CrossFit Gym, or find a weightlifting trainer to teach you the correct movements and help you avoid injury. If you don’t have that kind of cash,YouTube has some great tutorials.

p/s: So~~~~  Nape perlu takut untuk angkat berat????
I dont care people called me IRON LADY or CIK BESI, bagi I tu semua pembakar semangat....buat ape nak segan ??? biar guys tengok yang we're ladies bukan takat boleh dukung anak or angkat bakul baju saje....

LEG DAY TODAYYYY!!!

Yeay for me!!
I rajin time lowerbody day...
but i know guys hate leg day...huhu..
Ladies should love lowerbody day coz it will make your booty HOTTER!!

Dont Forget to STRETCH & WARMING UP !!

Me with Yoga...

p/s: setakat ni, i buat yoga xpernah jadi sampai macam ni ar..haha!

Malas pegi gym on Sunday!!!

DO THIS LAZY ME !!!!!

TODAYS UPPERBODY WORKOUT

What's my next fitness challenge???

trying my best to do THIS !!!!
DEMN HARD!!!

R.I.P (REST IN PLANK)

Halamak!! Boobies Makin Shrinking!!!

'Haisyh u all ladies ni taw.... I baru ngah nak feeling2 'alonetime' in my 'room', then got knocked on my door banyak kali mengenai soklan:

DIANE!! TOLONGGGG!!!
BOOBIES I DAH MAKIN HILANG AFTER TOO MUCH WEIGHT LOSTTT!!!
APE KNE BUAATTTT???!!

Hehehehe...Takkan lah i nak biarkan my ladies crying pulak kat luar tu tengok boobs dorang mengecut... OKlah... i kuar jap dari 'alone bedroom' i tu... Xsampai ati biarkan u all nanges....Chill...Xmo nanges2, memang normal klo u lose weight then boobies u shrinking....Mostly female akan melalui situasi ni (even i pon melaluinya) tapi jangan gabrah lah... relex k? it's normal... I try to explain lah mane i tawu...ilmu i xbanyak lagi tapi i cuba lah share dengan u ladies ape patut buat....

Seperti mana u all tawu, boobies kita memang mostly covered by fats tissues...semua orang tawu...kalo u losing weight & your bodyfat percentage drop more than 25%, memang confirm breast u akan shrink (kecuali those ladies yang keturunan die memang ade genetic boobs besar2 & susah nak kecut) sebab lemak2 kat area situ pon effect sekali dalam proses losing fat ni....

Cuba study this picture betol...tengok mane fats area kat boobies kita...

Adekah bende shrinking2 ni dikatakan good news or bad news???

Long story short: 

Bad news: YUP, xleyh nak dinafikan memang teramat HUDUH lah klo female xde boobies....sebab tu diantara aset2 kewanitaan yang wajib ade...tapi kita xleyh lari dari masalah ni if we losing our weight...

Good news: tak tawulah kalo u ladies perasan or x yang chest korang makin lift up, mantap & xde lemak2 geleber terkeluar dari bra u...sebab breast u getting more 'pejal', kurang kendur and 'terletak'...cume size jew lah yang buat xpuas ati...size xjadi masalah yang penting symetry figure u all makin fit & menarik!! even kalo nak workout pun dah xsegan2 sebab dulu gocang2 yang teramat dasyat kan?? sekarang dah kurang kan???

Yes, I pham, maybe some of u akan mengalami breast yang kendur & kecut pas lose weight berkilo2...tu semua disebabkan beberapa faktor... ok, let me share you with some of info yang i study from the internet...

Breast Reduction Caused By Weight Loss

Breasts are mainly made up of adipose or fat tissue so when you begin to lose weight this is one of the first places you will likely begin to notice the weight loss. You cannot change the effect that weight loss will have on your breasts, but you can fix the problems associated with breast reduction with a supportive bra or with a more permanent solution--breast surgery.

Women tend to lose breast fat very easily, which means your breast size will likely shrink as you lose weight. This is why when woman who lose weight may notice that their breast size goes down long before any other part of their body. Breast reduction can help reduce neck and back pain, skin irritations that can be caused from bra straps and even some breathing problems.

Diets for Breast Reduction

A sensible diet and daily exercise are the best routes to breast reduction. Crash diets can cause damage to all parts of your body including your breasts. Because your breasts are made of mainly fat tissue, losing it all quickly instead of gradually will leave nothing left of your breasts but skin and glandular tissue, making them look droopy like a tennis ball in a sock.

Exercise

The idea that exercise will reduce the size of your breasts and keep them from being saggy is wrapped in myths. Unfortunately, exercise will not reduce the size of your breasts or keep them from becoming saggy. The advantage of exercising while you are losing weight is to keep you healthy and tone your muscles. Losing weight and your age are the biggest causes of saggy breasts.

Supportive Bras

A supportive bra will make your breasts look firm without undergoing major surgery. Bras can help lift your breasts or add padding to increase the size. To find a bra that fits correctly after weight loss, the best solution is to visit a store that will do a personal fit for your size and shape.

Surgery

Surgery is another option to fix breasts that are saggy or too small after weight loss. Breast augmentation surgery will make your breasts larger, but will not raise the nipple or breast. Breast lift surgery will lift saggy breasts and make them firm without increasing the size. Both surgeries can be done at the same time if you need both an augmentation and a lift. To find out what would be the best solution for you the best step is to schedule a consultation with a surgeon.

How to Lose Weight Without Shrinking the Breasts

Step 1

Change your diet to one that consists mostly of whole grains, fruits and vegetables. Round out your way of eating with lean proteins, low-fat dairy and the occasional indulgence recommends the American Heart Association. Focus on making good food choices most of the time instead of on being a perfect eater.

Step 2

Add cardiovascular exercise to your weekly routine. Aim to get at least 150 minutes of intense physical activity per week to promote fat loss, according to the American College of Sports Medicine. Wear a supportive bra to prevent the ligaments that support your breasts from stretching as your breasts move. This helps keep them looking lifted and firm.

Step 3

Strengthen the muscles of the chest wall to give the illusion of larger breasts. Do bench press exercises, push-ups, incline presses and other weight training exercises to increase the size of your pectoral muscles which will, in turn, expand your chest.

Step 4

Lose weight at a slow and steady pace. Loosing weight too fast doesn't give the skin time to shrink back and causes your breasts to look deflated and droopy. Lose no more than 2 pounds per week, according to FamilyDoctor.org.

Step 5

Skip commercial breast enhancement creams or pills that promise to help you maintain a full bust line recommends Philip S.Chua, M.D. of the CEBU Cardiovascular Center. Chua points out that breast enhancing supplements and creams haven't been proven clinically effective and may contain dangerous side-effects.

References

• American Council on Esercise: Physical Activity and Public Health Guidelines
• American Heart Association: No-Fad Diet Tips
• FamilyDoctor.org: What it Takes to Lose Weight
• CEBU Cardiovascular Center: Female Breast Enlarger
• "Fitness" Magazine: Can I Lose Weight Without Losing My Bust?
• American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?

And here's some forum yang i nak u ladies baca suggestions or opinion dorang....

http://tnation.t-nation.com/free_online_forum/sports_women_training_performance_sorority/will_her_breasts_really_get_smaller

Jadi u all dapat tangkap xape masalahnyew???
Ape yang i boleh bagi kesimpulan, lagi banyak and cepat korang lose weight and lagi banyak bodyfat percentage korang turun, lagi senanglah boobies tu nak shrink skali....kt xleyh nak target nak burn lemak mane & xmo burn lemak mane.... fat cant be spotted ok??  so my suggestion just banyak2 buat chest & breast workout... nak i share i punyew breast workout?? ok...cuba amalkan... ari2 dalam jangka masa yang lama...kalo nak effect cepat, p lah beli enlargement cream kew, breast pump kew or pape jewlah yg ade kat pasaran sane....huhuhu...careful with the side effect... i xrecommandkan u all guna product2 tapi klo u all xleyh tahan tengok 'bukit' kecik tu, buatlah ape yg korang boleyh..huhu...As for me, i just depends on vitamin C, collegen & losyen, just to lift up & decrease the kulit2 kendur or selulit yang tertinggal...

BREAST EXERCISE:
1) Crossed Leg Push ups
2) Straight Leg Push ups
3) Shoulder Curls

4) Arm Curls
5) Straight Arm Chest Press
6) Cross Chest Press
7) Arm Pull Ups
8) Palm Squeeze Individual Side By Side
9) Palm Squeeze Together Infront

Ni some of breast exercise regiment yang i slalu recommand and yang i slalu buat... kesannyew nampak dalam masa beberapa minggu kalo u all buat consistant... boobies more lift up...tapi klo nak tanyew camne nak besarkan size cup tu, i no comments sebab soklan tu ibarat u all tanyew i mcm mane nak tambah lemak kat boobies tanpa tambah lemak kt tempat lain...huhuhu... even i pon have know idea how to tambah lemak kat breast sendri melainkan i gemokkan balik badan i, baru dapat balik cup besar2 i tu...hehe...but, no lah...xrelalah nak gemok balik dengan sengaja..tunggu i preggy nnti mesti gemok blek...huhuhu...

harap2 ilmu yang xseberapa ni dapat membantu sikitlah dilema u ladies semua.... im just sharing my experience & knowledge, mane i tawu, i share...ok?? xmo sedih2...badan dah lawa dah tu, jangan focus sgt kat boobies tu, maintain ade jew...jgn sampai flat terus sudah..huhuhu...

back to my 'being alone bedroom'
bubye....

DIANE'S LOWERBODY WORKOUT

Last nite I buat lowerbody workout...tapi kali ni I upgrade level & types of my regiments lagi...bagi lemak2 tepu yang degil tahap GABAN ni BLAST lagi!!! And kali ni I akan list downkan lowerbody workout yang I buat tuk beberapa minggu ni... Ni Advance level, kalo untuk Beginner boleyh buat mane2 yang senang pada u guys...

Exercise 1: Fast Walk (20-25mins High Gradient)

Exercise 2: Explosive Jump Squats (15reps, 3sets)

Exercise 3: Goblet Squats (15reps, 3sets) 

Exercise 4: Single Leg Deadlift (15reps, 3sets)

Exercise 5: One Leg Squats (10reps, 3sets)

Exercise 6: Step Up Jumps (10reps, 3sets)

Exercise 7: Elliptical (15mins, Fat Burn program)

REST (3-4MINS)

Exercise 8: Glutes Machine (10reps, 6sets)

Exercise 9: Lying Double Leg Rised (10reps, 3sets)

Exercise 10: Single Leg Bridge Ups (10reps, 3sets)

Exercise 11: Stability Ball Bridges (10reps, 3sets)

Exercise 12: Leg Squats on Leg Press Machine (10reps, 3sets, 20kg side by side)

REST (3-4MINS)

Exercise 13: Lunges with Step (10reps, 3sets)

Exercise 14: Walking Lunges (10steps, 4sets)

 Exercise 15: Single Leg Lateral Squats with Ball
 (10reps, 3sets)

Exercise 16: Wall Squats with Dumbell + Ball (10reps, 3sets)

REST (3-4MINS)

Exercise 17: Hamstring Machine (10reps, 3sets, 5-10kg)

Exercise 18: Calf Rises on Step (15reps, 3sets)

 DONE !!

Nampak banyak ea?? Hehehe~ Alaa...Ni level I, u guys buatlah ikot kemampuan masing2...
Diane ni payah sikit, kalo workout macam orang kne sampok, xhengat dunia...kalo sikit memang xpuas...
Jangan pakse diri, ikot level fitness masing2...




HAPPY TRYING!!

FITNESS MODEL CHALLENGE DAY 13 (CARDIO DAY)

Wahhhhh!!! Bahagianyew...Arini public holiday...Happy dapat buat morning workout...Actually i lebih suke buat morning workout daripada evening workout...Why?? Sebab morning more energetic & fresh...Kalo dh evening, energy level dah low sikit.... huhuhu...So, for todays workout, i buat CARDIO DAY... disebabkan badan i ditahap bloated (maybe sebab banyak air dalam badan) so i kne buat cardio lebih sikit beberape arini... Nak tawu berat i brape time bloated mcm ni?? 53kg daripada 52kg...naik sekilo & my coach cakap dont worry...memang ade mase2 badan akan bloated kejap...yang penting kita tawu solution...Mengelabah jugak biler i tengok dah naek sekilo, tapi i confident naek sekilo tu bukan lemak i...My bodyfat still dalam average 24%...Haisyh, nak dapatkan 12% tu lame lagi, jauh perjalanan lagi....Perlu banyak usaha untuk meltkan semua fats dalam badan, so kne SACRIFIES in your diet & workout regiments...NO PAIN NO GAIN KAN??

FITNESS MODEL CHALLENGE DAY 13 (CARDIO DAY)

Wednesday, 11/4/2012

1) Strecthing....

2) Warning Up: Jumprope (100reps x 4sets)

3) Stretching more...

4) Cardio Strength Circuit (3sets - Non Stop!!)

- 30 Jumping Jacks

- 5 Push ups
- 25 High Knees

- 7 Burpees

- 10 Inclined Bench Crunches

- 7 Squats

- 5 Push ups

- 10 Inclined Bench Crunches

- 5 Push ups

- 7 Squats

- 30 Jumping Jacks

- 1 mins Wall Sit

- 5 Push ups

- 25 High Knees

*Rest 2-3min

5) Wood Chopper (hold 2kg dumbell) 10reps x 3sets

6) Power Clean (barbell with 5kg plates side by side) 10reps x 3sets

7) Walking Lunges (hold 5kg dumbell side by side) 10reps x 3sets

*Rest 2-3mins

8) Obliques Crunches (on exercise ball holding 2.5kg plate) 10reps x 3sets

9) Swiss Ball Jackknife 10reps x 3sets

10) Plank 40secs x 3sets

11) Side Planks 40secs x 3sets

* Rest 2-3mins

12) Bodyweight Complexes (2sets - Non-Stop!!)
- Speed Squats 20 reps
- Push ups 10 reps

- Hill Climber (with ball) 20 reps

- Alternating Lunges 10 each leg

* Rest 1mins

13) Elliptical 20mins level 12

DONE!!
Cooling down & streching....

Yeaayyyy!!! KAMOOO HEBBAAATTTTT!!!!
Trylah my Cardio Day Workout ni...Sure u guys mandi peluh...even baju & towel workout i pon kena perah sampai kering before masuk dalam plastic bag..huhuhu...

Lepas jew u guys abes cardio day ni, u guys will rase more refreshing & happy!! huhu..entahlah, tu yang i rase...ok, wait for more of my training regiments...

MALAM NI MERONGGENG!!!!
LADIES NITE OUT!!!!
WUUHUUUUU!!!!!

I WISH U GIRLS PON BOLEYH JOIN MY GIRLS NITE OUT!!!

XOXO

Diane

Complexes Training

 Arini I mereportkan Saturday Training I kat u olls... Arini I buat Complexes Training atas suggestion dari sifu Shahril Rahman..die adelah trainer kat gym die area selangor...So, sedikit info yang I ambek dari die... ni blog die klo u all nk tengok... 


http://thestrongpage.blogspot.com/

Apa itu complexes?

Complexes adalah satu siri exercise yang dilakukan secara terus menerus, dimana apabila selesai membuat satu exercise, sambung ke exercise yang lain tanpa meletakkan barbell atau apa jua bebanan kebawah, sehingga selesai kesemua exercise itu.

Apa faedah complexes ni?

·         Menambah training volume

·         Menambahkan strength endurance

·         Menambah pembakaran kalori

·         Take advantage daripada effek EPOC (Excess Post-Exercise Oxygen Consumption)

·         Menambahkan kapasiti kerja dan juga overall conditioning.

Dengan complexes juga,

·         Tiada risiko hilang otot

·         Tak boring macam buat cardio di cardio machine.

Jadi bila nak menggunakan complexes ni?

·         Menggantikan cardio yang memboringkan.

·         Conditioning untuk sukan

·         Sebagai hari ‘bonus’ untuk exercise apabila korang terasa gatal nak ke gym walaupun hari tu hari off day korang (OCD anyone?)

·         Sebagai finisher apabila korang selesai korang punya normal workout.

**WARNING: Buat takat mane korang mampu...Ikut fitness level u oll..

Ok, I start dengan buat:

Warming up: - Jumprope (100rep, 3set)

Then Stretching jap...Pas stretching i buat 10mins circuit...
1) Dumbell Uplift (3kg, 10rep)
 2) Mount Climber (15rep)

 3) Speed Squating using exercise band

*dalam 10min tu, try to buat seberapa banyak set yang larat..push sikit dri tu!! jangan ngada2 tuk berenti setakat set 2..

Maka bermulalah Complexes Training i...

Barbell Complexes( pakai olympic bar tu)

**semua buat 10 rep, 4 set

            ·         Deadlift

          (set1- 0kg)(set2-2.5kgx2)(set3-5kgx2)(set4-5kgx2)

·         Romanian Deadlift

          (set1- 0kg)(set2-2.5kgx2)(set3-5kgx2)(set4-5kgx2)

·         Bent Over row 

          (set1- 2.5kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

·         Power Clean

          (set1- 2.5kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

·         Front squat

          (set1- 3.75kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

·         Push Press/military press

·         Back squat 

          (set1- 3.75kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

             ·         Good Morning

             (set1- 3.75kgx2)(set2-3.75kgx2)(set3-5kgx2)(set4-5kgx2)

Weight Plate complexes

   **semua buat 10 rep, 4 set

    (set1- 2.5kg)(set2-2.5kg)(set3-5kg)(set4-5kg)

·         Overhead Squats

·         Plate swing (macam kettlebell swing)

·         Bent Over row

·         Lunges dengan plate twist

            ·         Wood Chop

Dumbell Complexes

   **semua buat 10 rep, 3 set    

   (set1- 4kg)(set2-5kg)(set3-5kg)

·         Reverse Lunges, 6 reps each leg

·         Romanian deadlift, 12 reps

·         Good Morning, 12 reps

·         Front Squats, 6 reps

·         Military press, 6 reps

·         Bent Over Row, 6 reps

            ·         Floor Press, 12 reps

Buat Stretching lagi..

End up workout, I pegi mengabiskan sisa2 tenaga dengan cardio...But for today, I larat buat trademill jog 2km in 17min & just burn 125kcal...Hey! Remember, regiment sekarang I dah tukar...kena upgrade lagi...jadi sekarang I kalo lari atas trademill, I xtengok brape burned coz now I only consider about  the speed level yang I mampu kejar, jarak kilometre yang I can achieve & masa tersingkat yang i boleyh catch!

Dalam sambil2 build up muscles, I boleyh improve my running skill & prepared for the Marathon yang I akan participate July ni...my first marathon in life..hahahaha...I ni bukan kali lari,i memang xminat lari2 ni, tapi disebabkan sekali sekala nak ubah activity, ape salahnyew..asyek lari atas trademill jew..huhuhu...bukan I xpernah lari & jog outdoor taw...kadang2 tu adelah tapi mase i banyak spend indoor gym...Yup! I'm a GYMMERS!! Gym Freak!! so, what?? heee~

Oklah...that's all for today and tomorrow I akan try to update my regiment..tengoklah ea..kalo I rajin nak tulis pepanjang ni...huhu...

Guys & Girls! Dont forget to try this workout !!!!
Sure CAIR LEMAK PUNYEWWWW~~~

Good Luck!!! Happy Training...