Life has been bad, but I will make sure that it will be good no matter what from tomorrow onwards as I am sicked and tired of putting all my priorities off and do nothing about anything at all. Mourning and whining doesn't help and the only way possible for me to make something out of life is to actually DO SOMETHING!
Yes, gym has been put on and off for quite a few days. But I am seeing results already. Ab is really make in the kitchen. By cutting my diet to clean food and reduce bad fat ie Saturated Fat, I am actually able to reduce my flabby fat around my ab my a great deal. I have yet to find my measuring tape, but it is huge differences as I used to have 3 layers of flabby fat prior to going to gym and having a clean food diet. You do not have to starve yourself to reduce the love handles. I hate how the love handles were and I am hoping to continue my effort and show better results. I am also trying to build a leaner and toned body.
I did went to the gym yesterday, was lucky to bump into the gym instructor. He sort of showed me a few pointers and I realized that I made quite a number of mistakes especially the method that I used to weight train. I sort of used my other body part especially my back to support the weight which is wrong as it is not training the muscle directly. I hope to ask him for my tips and replan my workout plan more properly before I proceed on as I really wouldn't want to injure myself.
So do check back or subscribe to this blog for more updates.
p/s cottage cheese doesn't last long in fridge in hot weather like this. :(
Wednesday, May 30, 2007
Thursday, May 24, 2007
One Big Accomplishment
Today was such a bumpy ride with my personal issues. Anyway, I hope it's ended for good. It affects me too much emotionally. My body is feeling ok today. Yesterday the my arm's joints hurt so much that I can't even straighten my hand, however I tried to stretch my hand for the whole night, so I guess that helped alot.
I went to the gym for my cardio! I am proud to say that this is the my first time ever doing cardio non stop for 20 minutes. Non stop means no resting and keep going. Unlike my regular jogging session where I got lazy very easily and rest too much, this time I really worked hard to achieve that 20 minutes. I realized that I am able to track my cardio better while using the gym's equipment.
I was using the stationary bike for today's cardio session. At first it was tough. Once started on the bike, already I can feel the joints at my knee cap is getting sourish. It makes you want to stop so badly as you feel as if you are unable to control your legs. I pushed through the first few minutes, I told myself reach 5 minutes and I will be fine. Once I reach 5, I tried to push to 10 minutes and so on until I reach 20 minutes. It was really a great feeling. I felt that it was such a big accomplishment.
Diet for the day
Lunch - Bran with Raisin and milk
Dinner - Vegetarian rice which sort of spoiled my diet
Suppper - 1/2 cup of Non Fat Strawberry Yogurt and 1 tbsp Cottage Cheese
Bran is really bland. But luckily I love milk, so it was fine for me with milk and some dash of raisin here and there.
Cottage cheese is something new to me as this is the first time I tried it, but luckily it doesn't smell bad and I quite like it.
So afterall, I might really be able to survive on such low fat diet. Clean food is not such a bad idea, what more to say it will bring me a good body. ;) Hopefully I will be able to see results in the next few weeks. I will have to make sure that I push hard enough.
I went to the gym for my cardio! I am proud to say that this is the my first time ever doing cardio non stop for 20 minutes. Non stop means no resting and keep going. Unlike my regular jogging session where I got lazy very easily and rest too much, this time I really worked hard to achieve that 20 minutes. I realized that I am able to track my cardio better while using the gym's equipment.
I was using the stationary bike for today's cardio session. At first it was tough. Once started on the bike, already I can feel the joints at my knee cap is getting sourish. It makes you want to stop so badly as you feel as if you are unable to control your legs. I pushed through the first few minutes, I told myself reach 5 minutes and I will be fine. Once I reach 5, I tried to push to 10 minutes and so on until I reach 20 minutes. It was really a great feeling. I felt that it was such a big accomplishment.
Diet for the day
Lunch - Bran with Raisin and milk
Dinner - Vegetarian rice which sort of spoiled my diet
Suppper - 1/2 cup of Non Fat Strawberry Yogurt and 1 tbsp Cottage Cheese
Bran is really bland. But luckily I love milk, so it was fine for me with milk and some dash of raisin here and there.
Cottage cheese is something new to me as this is the first time I tried it, but luckily it doesn't smell bad and I quite like it.
So afterall, I might really be able to survive on such low fat diet. Clean food is not such a bad idea, what more to say it will bring me a good body. ;) Hopefully I will be able to see results in the next few weeks. I will have to make sure that I push hard enough.
Wednesday, May 23, 2007
Fighting the Sore
It's gym day again today. I shouldn't make it sound so dreaded. Let's do it again. It's gym day today! Went with a sore biceps which made things quite tough for today. However, I am glad that I pushed through. I spent 2 good hours in the gym. I guess in order to finish the routine planned for the day, it will take me 2 hours or so. I also noticed that my sore are getting better after a good long hours of sleep. But still I need to fight the sore and continue my workout for today. It was rather difficult as the muscle group I trained today are very near to the Monday's muscle group.
Again I started off by training my ab. As I didn't feel much in my ab from my last training, I tried to train more properly this time. For example when using the ab crunch machine, I tried to sit more straight up and I found out that the seat was way too low for me when i crunch and it hurts my back. I sort of have to adjust my body and finally I am able to feel that my ab is being worked. I also added in some crunches to my workout.
I regret that I was unable to train more for my chest. I was supposed to do the Incline Dumbbell Bench Press, Dumbbell Flyes and Flat Dumbbell Bench Press. But somehow due to unforeseen circumstances, afterall it's a school gym, I was unable to do so. More so my biceps really hurt too much to do any bench press exercise. I tried the butterfly machine, I wasn't even able to move it at all even at the lowest resistence level.
I also tried to use the tricpes extension machine, however I was unable to stay on as it really hurt too much, I can't even push my shoulder up straight. My biceps again. I think I really do have a weak biceps and triceps.
So here's my workout log for today
Abs
- Ab Crunch Machine
25 x 20lbs
25 x 30lbs
50 x 40lbs
50 x 50lbs
25 x 60lbs
- Rotary Torso for each oblique muscle
12 x 25lbs
12 x 40lbs
- Dumbbell Side Bend for each side
20 x 5lbs
20 x 8lbs
20 x 10lbs
20 x 12lbs
- Janda Sit-Up
5 x 10 reps
- Stomach Vacuum
20 seconds x 3 sets
Chests
- Machine Bench Press
12 x 25lbs
12 x 40lbs
12 x 55lbs
Shoulders
- Front Two-Dumbbell Raise
12 x 3lbs
12 x 5lbs
12 x 8lbs
- Two-Arm Side Lateral Raise
12 x 3lbs
12 x 5lbs
5 x 8 lbs
- Seated Bent Over Rear Delt Raise
12 x 3lbs
12 x 5lbs
5 x 8lbs
- Shoulder Press Machine
12 x 20lbs
8 x 30 lbs
Triceps
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
12 x 5lbs
12 x 8lbs
- Dips - Triceps Version
12 x 100lbs
12 x 85lbs
12 x 70lbs
- Tricep extension machine
12 x 20lbs
5 x 40lbs
I still feel sore in my muscle plus some super ache in my joints especially the joint at the arm. I try to stretch now and then to lessen the pain. I am currently 115lbs (52kg in metric). I will try to figure out my bodyfat percentage as soon as I find my measuring tape.
I am also starting to clean up my diet. As my biological clock is still screwed thanks to the fridge last night, I wasn't able to keep up with the 6 meals per day plan. However, I will try it tomorrow. I need to wake up early instead of waking up in the late afternoon. This is bad. I need to fix this. Anyway, I will try to decipher labels from now on and figure out what am i eating. It must be clean food.
Diet for today is
Dinner
1 can of 130g Tuna in mineral water drained.
1 apple
Supper
1 spoonful of Cottage Cheese ( Never try any cottage cheese before, I hope it's not too bad)
Need to get ample rest and be ready for tomorrow's cardio. There should be no reason to skip that tomorrow. I need to observe Vegetarian tomorrow as it's Buddha's Birthday. Perhaps tomorrow is "Eat My Vege" day for me. ;)
Again I started off by training my ab. As I didn't feel much in my ab from my last training, I tried to train more properly this time. For example when using the ab crunch machine, I tried to sit more straight up and I found out that the seat was way too low for me when i crunch and it hurts my back. I sort of have to adjust my body and finally I am able to feel that my ab is being worked. I also added in some crunches to my workout.
I regret that I was unable to train more for my chest. I was supposed to do the Incline Dumbbell Bench Press, Dumbbell Flyes and Flat Dumbbell Bench Press. But somehow due to unforeseen circumstances, afterall it's a school gym, I was unable to do so. More so my biceps really hurt too much to do any bench press exercise. I tried the butterfly machine, I wasn't even able to move it at all even at the lowest resistence level.
I also tried to use the tricpes extension machine, however I was unable to stay on as it really hurt too much, I can't even push my shoulder up straight. My biceps again. I think I really do have a weak biceps and triceps.
So here's my workout log for today
Abs
- Ab Crunch Machine
25 x 20lbs
25 x 30lbs
50 x 40lbs
50 x 50lbs
25 x 60lbs
- Rotary Torso for each oblique muscle
12 x 25lbs
12 x 40lbs
- Dumbbell Side Bend for each side
20 x 5lbs
20 x 8lbs
20 x 10lbs
20 x 12lbs
- Janda Sit-Up
5 x 10 reps
- Stomach Vacuum
20 seconds x 3 sets
Chests
- Machine Bench Press
12 x 25lbs
12 x 40lbs
12 x 55lbs
Shoulders
- Front Two-Dumbbell Raise
12 x 3lbs
12 x 5lbs
12 x 8lbs
- Two-Arm Side Lateral Raise
12 x 3lbs
12 x 5lbs
5 x 8 lbs
- Seated Bent Over Rear Delt Raise
12 x 3lbs
12 x 5lbs
5 x 8lbs
- Shoulder Press Machine
12 x 20lbs
8 x 30 lbs
Triceps
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
12 x 5lbs
12 x 8lbs
- Dips - Triceps Version
12 x 100lbs
12 x 85lbs
12 x 70lbs
- Tricep extension machine
12 x 20lbs
5 x 40lbs
I still feel sore in my muscle plus some super ache in my joints especially the joint at the arm. I try to stretch now and then to lessen the pain. I am currently 115lbs (52kg in metric). I will try to figure out my bodyfat percentage as soon as I find my measuring tape.
I am also starting to clean up my diet. As my biological clock is still screwed thanks to the fridge last night, I wasn't able to keep up with the 6 meals per day plan. However, I will try it tomorrow. I need to wake up early instead of waking up in the late afternoon. This is bad. I need to fix this. Anyway, I will try to decipher labels from now on and figure out what am i eating. It must be clean food.
Diet for today is
Dinner
1 can of 130g Tuna in mineral water drained.
1 apple
Supper
1 spoonful of Cottage Cheese ( Never try any cottage cheese before, I hope it's not too bad)
Need to get ample rest and be ready for tomorrow's cardio. There should be no reason to skip that tomorrow. I need to observe Vegetarian tomorrow as it's Buddha's Birthday. Perhaps tomorrow is "Eat My Vege" day for me. ;)
Tuesday, May 22, 2007
Know Your Limit
Today was supposed to be my second day of workout and it was supposed to be a cardio day. However, my body sores too much to even move. I have to stop my cardio today. I know I am supposed to push it through, but I believe that it is always good to know your own limit. Indeed I tried to push through my limits yesterday, hence it is also good for me to take a break even though I want to achieve a fit body so badly. We need to understand that things like this does not come in a day or two.
However, I have a really good news. Eversince I am young, I have never been able to bend down and touch my toes. My mum can do it even though she is over 50. Both my younger brothers can easily touch their toes but not me. Most of the friends that I discussed with are able to easily bent and touch their toes. I had always been the exceptional one. I have always wished and hope that someday when I bent, I am able to touch just bit more than my ankle height. But I cannot even go past half of my calf. That was how bad I am. It should be I was now. Miracles happened today! I bet it is the wonder of workout. I am now actually able to bend down and touch my toes. Workout is really a great thing that everyone should do.
Since I skipped my cardio today, I went shopping for clean food for my diet instead. I got myself some low fat cottage cheese, chicken breast, non fat yogurt, grapes, apples, bran raisin cereal, tuna in mineral water and mild mustard for dressing. Wanted to get some mayo to go with the tuna but I was unable to find any low fat ones. Skipped greens as my common fridge is awful and I do not think I want to store anything inside to make me more unhealthy than I am now. However, I will be needing some vegetables for my Vitamins and Minerals. Balanced diet is crucial. Hence balanced intake of protein, carbohydrate and even fats are important.
Bad news, my room's mini fridge decided to give in as the frost blocked the airway and the fridge ain't working now. I need to move all my food to the awful fridge for temporary storage until I am able to melt the frost. It is melting very very slowly. Testing my patience by melting drip by drip...
However, I have a really good news. Eversince I am young, I have never been able to bend down and touch my toes. My mum can do it even though she is over 50. Both my younger brothers can easily touch their toes but not me. Most of the friends that I discussed with are able to easily bent and touch their toes. I had always been the exceptional one. I have always wished and hope that someday when I bent, I am able to touch just bit more than my ankle height. But I cannot even go past half of my calf. That was how bad I am. It should be I was now. Miracles happened today! I bet it is the wonder of workout. I am now actually able to bend down and touch my toes. Workout is really a great thing that everyone should do.
Since I skipped my cardio today, I went shopping for clean food for my diet instead. I got myself some low fat cottage cheese, chicken breast, non fat yogurt, grapes, apples, bran raisin cereal, tuna in mineral water and mild mustard for dressing. Wanted to get some mayo to go with the tuna but I was unable to find any low fat ones. Skipped greens as my common fridge is awful and I do not think I want to store anything inside to make me more unhealthy than I am now. However, I will be needing some vegetables for my Vitamins and Minerals. Balanced diet is crucial. Hence balanced intake of protein, carbohydrate and even fats are important.
Bad news, my room's mini fridge decided to give in as the frost blocked the airway and the fridge ain't working now. I need to move all my food to the awful fridge for temporary storage until I am able to melt the frost. It is melting very very slowly. Testing my patience by melting drip by drip...
Monday, May 21, 2007
It's Now or Never
Today was the first time I dragged myself down to the Gym. I was having such a hard time trying to pull myself out of the bed into my gym clothes. The quote "Is Now Or Never!" that rang by my ear certainly is a great source for driving me there.
I'm going to make sure that I can achieve a lean body before I start building my body. Body building indeed is important for a healthy and fit body as it ensures full workout of your body part rather than single workout on a particular body part on certain sports or exercise.
Since today is my Back, Trapezius and Biceps day. Here is my Workout log.
Monday
Back
- Bent Over Two-Dumbbell Row 3 sets of 12 reps at 5lbs
- Seated Cable Row 3 sets of 12 reps
- Stiff-Legged Dumbbell Deadlift 3 sets of 12 reps at 5lbs
- One-Arm Dumbbell Row 3 sets of 12 reps at 5lbs
Traps
- Dumbbell Shrug 3 sets of 12 reps at 8lbs
- Standing Dumbbell Upright Row 3 sets of 12 reps at 5lbs
Biceps
- Alternate Hammer Curl 3 sets of 12 reps at 5 lbs on each arm
- Cross Body Hammer Curl 3 sets of 12 reps at 5 lbs on each arm
- Dumbbell Alternate Bicep Curl 3 sets of 12 reps 5 lbs on each arm
- Concentration Curls 3 sets of 12 reps at 5 lbs on each arm
- Standing Inner-Biceps Curl 3 sets of 12 reps at 5 lbs on each arm
As I've set my workout plan such a way that everyday is Ab day. So here's what I did for my Abdominal Muscle today.
- Ab Crunch Machine 3 sets of 12 reps at 40lbs
- Dumbbell Side Bend 1 sets of 12 reps at 8lbs, 1 sets of 12 reps at 10lbs, 1 sets of 12 reps at 12lbs
- Rotary Torso for Oblique 3 sets of 12 reps at 25lbs
- Stomach Vacuum 20 seconds x 3 sets
As this was the first day I went to the Gym, I sort of checked out some of the machines and equipments there. I see that there are alot of available compound machine for different part of body. So I guess it's really a good start although I spend more than 2 hours in the gym. My whole back especially lower back and my biceps soars. Good sign of them being worked out? I hope so. Let's keep this fire to persevere for at least 3 months to see some results.
It's cardio day tomorrow and I am going to start on a clean diet once I am out to purchase some groceries for myself.
Subscribe to the blog if you are interested in seeing how I will flop in my workout plan. ;P
I'm going to make sure that I can achieve a lean body before I start building my body. Body building indeed is important for a healthy and fit body as it ensures full workout of your body part rather than single workout on a particular body part on certain sports or exercise.
Since today is my Back, Trapezius and Biceps day. Here is my Workout log.
Monday
Back
- Bent Over Two-Dumbbell Row 3 sets of 12 reps at 5lbs
- Seated Cable Row 3 sets of 12 reps
- Stiff-Legged Dumbbell Deadlift 3 sets of 12 reps at 5lbs
- One-Arm Dumbbell Row 3 sets of 12 reps at 5lbs
Traps
- Dumbbell Shrug 3 sets of 12 reps at 8lbs
- Standing Dumbbell Upright Row 3 sets of 12 reps at 5lbs
Biceps
- Alternate Hammer Curl 3 sets of 12 reps at 5 lbs on each arm
- Cross Body Hammer Curl 3 sets of 12 reps at 5 lbs on each arm
- Dumbbell Alternate Bicep Curl 3 sets of 12 reps 5 lbs on each arm
- Concentration Curls 3 sets of 12 reps at 5 lbs on each arm
- Standing Inner-Biceps Curl 3 sets of 12 reps at 5 lbs on each arm
As I've set my workout plan such a way that everyday is Ab day. So here's what I did for my Abdominal Muscle today.
- Ab Crunch Machine 3 sets of 12 reps at 40lbs
- Dumbbell Side Bend 1 sets of 12 reps at 8lbs, 1 sets of 12 reps at 10lbs, 1 sets of 12 reps at 12lbs
- Rotary Torso for Oblique 3 sets of 12 reps at 25lbs
- Stomach Vacuum 20 seconds x 3 sets
As this was the first day I went to the Gym, I sort of checked out some of the machines and equipments there. I see that there are alot of available compound machine for different part of body. So I guess it's really a good start although I spend more than 2 hours in the gym. My whole back especially lower back and my biceps soars. Good sign of them being worked out? I hope so. Let's keep this fire to persevere for at least 3 months to see some results.
It's cardio day tomorrow and I am going to start on a clean diet once I am out to purchase some groceries for myself.
Subscribe to the blog if you are interested in seeing how I will flop in my workout plan. ;P
The First is Always the Hardest
I've decided to not be a couch potato. Endless hour being stuck only on the chair and even developed a line on my ab. But this shall be changed. I will take charge. I need to take charge of my life and my body. And it will all start from today onwards. I need to be determined and persevere to the end. Today is the day to do so and this shall be a place for me to keep track of my progress especially all my diet and workout log. It shall also be a place where I can share what I have learned about working out in the Gym after so many months of research. Do check back often and Subscribe to the feed if you are interested in learning and sharing together.
Welcome to my healthy body fitness blog.
Welcome to my healthy body fitness blog.
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