Confession
Posted by lapargirl59 on Saturday, 22 September 2012.No Comments »
Ini post guna henfon. Segala typo harap maaf. Laptop memang dah boleh campak lombong. Terus tak boleh pakai dah. Tu yang jarang online.
Nak laporkan disini yang bulan ramadhan haritu satu hari pun aku tak jejak kaki ke gym. Makan buka memang tak ingat la. Nasik ok lagi.amek sikit je. Tapi amek sikit tu sebab nak bagi ruang untuk kuih muih dan sewaktu dengannya.haha.
Tadi pergi gym dengan harapan jadi 10 orang pertama sebab leh dapat 3 bulan free membership. Gagah la bangun awal2 sekali sampai tengok dah ramai orang. memang tak ada rezeki laaa.. Uhuk.
Tadi naik treadmill alhamdullillah boleh lari lagi. Tapi bila time angkat berat tu memang terasa la otot2 yg selama terbiar mula mengeluh kesakitan. Haha. Lazy muscles, wake up!!
Lepas tu borak2 skejap dgn aina. Cakap kat dia aku register bsn 10k. Dia ckp aku cpt sgt. Dia dulu 4,5 kali 5k baru naik 10k. Hoho. Dia join half marathon punya. Gile ah. Aku dah risau ni lari sok lebih masa. Ishk. Kena gigih la lepas ni.
Selamat hari raya!
Gym
Treadmill: 40 min (C25K W9W1)
Rowing: 20 min
Weights: 30 min (2 reps)
Gym
Treadmill: 35 min (C25K W8W3)
Rowing: 30 min
Weights: 30 min (2 reps)
Gym
Treadmill: 30 min
Weights: 30 min
Rowing: 30 min
Gym
Treadmill: 30 min
Cross trainer: 30 min
Weights: 30 min (2 reps)
Gym
Treadmill: 30 min
Weights: 60 min (4 reps)
Gym
Treadmill: 30 min
Weights: 40 min ( 15 reps x 4 sets)
Aku ada masalah nak update blog sebab laptop problem pulak. Isk. Dia punya skrin gegar2. Sekarang ni guna handphone saja. Kalau ada typo, maafkan kami. Huhu.
Masuk harini dah dua hari tak pergi gym sebab kesihatan tidak mengizinkan. Huhu. Makan pun tak tentu sebab ikut perut je. Kalau lapar aku makan. Kalau tak, tak makan langsung. Selera pun kurang sekarang. Makan lebih sikit rasa nak terkeluar balik. Tak tau la ngape.
Besok kalau rajin nak gi gym. Kalau la ye. Hehe.
Gym
Treadmill: 30 min (C25K W8W1)
Weights: 50 min (15 reps x 4 sets)
Kettle bell swing: 50
300 or more grams/day - Danger Zone!Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight GainContinued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance RangeThis range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight LossMinimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat BurningAcceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Gym
Treadmill: 30 min (C25K W7W3)
Weights: 30 min (fast and furious style)
Cross trainer: 20 min
Kettle bell swing: 30 reps
Harini tak pergi gym. Hehe. Tapi harini aku kemas rumah. Sapu, mop and lap2. Sekali peluh menitik-nitik. Dah macam pergi gym pulak. Haha.
Gym
Treadmill: 30 min (C25K W7W2)
Weights: 30 min (rasa lebih 30 min, tak pasan jam)
Rowing: 2000m
Gym
treadmill: 30 min (C25K W7W1)
Weights: 30 min
Cross trainer: 20 min
Gym
Treadmill: 30 min (C25K W6W3)
Cross trainer: 30 min
Weights: 30 min
Gym
cross trainer: 30 min
weights: 30 min
rowing: 20 min
Gym
Treadmill: 30 min (C25K W6W2)
Weights: 30 min
Rowing: 2000m
Gym
Treadmill: 30 min (C25K W6W1)
Weights: 30 min
Cross trainer: 20 min
No gym! Serius pagi tadi memang nak pergi tapi sebab fikir nanti lambat tak sempat nak tengok MIB. Hehe.. MIB memang best by the way. Kelaka jek. Makan harini macam psycho cookie monster. Semua sebab keluar dengan member. Hehe. Mari lihat mangsa yang selamat masuk dalam perut harini
Breakfast
Oat+nesvita
Lunch
Secret recipe grilled chicken+rice
iced lemon tea
Petang
Roti telur + kopi o
Dinner
nasik 1 senduk+kari ikan n kerang
Hehe.. Hebat tak makan harini? Yessssss... Anggap harini ialah rest day. So, sabtu or ahad ke gym la kita ye. Padan muka diri sendiri! Besok aku akan semangat kat gym. No more slacking. No more rasa malas! Chaiyokk!!
Ps: And finally start Insanity. Haha.
And this..
Gym
Treadmill: 30 min (C25K W5W3)
Weights: 20 min
Cross trainer: 15 min
Gym
Cross trainer: 30 min (crazy bitch style)
Weights: 35 min (machine+ kettle bell)
Bicycle: 20 min
Sepatutnya aku ty C25K W5W3 tapi treadmill ada orang guna pulak. Ada je kosong tapi segan lari sebelah lelaki. Hehe. So, maybe Isnin ke aku try. Tapi serius tak mampu lagi nak lari 20 menet. Takpe lah. Asalkan aku coba..
So harini baru finish download Insanity. Complete semua workout and journal tah hape bagai. Bila nak start? Maybe next week. 60 days of insanity. Hehe.. Cool name. Siapa nak download guna torrent je. Aku download 3 hari kot baru nak habis. Tengok sikit workout dia macam mana. Omaknenek. Gila ah.. Mampu ke aku buat? We'll see. We'll see.
Makan
Breakfast
Oat+nesvita
Post workout
1/2 mangga
Lunch
Nasik 2 senduk+sambal kentang ikan bilis+gulai labu
Dinner
Oat+nesvita+pisang
Telur dadar 1/4
Snack
Apple hijau
Biskut oat iko 2 keping
Harini makan ok la banding semalam. Gila ah semalam. 3 pinggan nasik aku tibai. Harini pun rasa macam tak leh kontrol je. Nak makan lagi. Tapi tahannnn je. Minggu ni ada 3 kenduri kawen yang nak disinggah. Mudah-mudahan aku dapat menahan godaann.. Aminnn...
Gym
Treadmill: 30 min (Fail C25K W5W3)
Weights: 20 min
Cross trainer: 15 min
Gym
Treadmill: 30 min (C25K W5W2)
Weights: 30 min
Cross trainer: 20 min
Rowing: 2000m
Gym
10.30am-12.15pm
Treadmill: 30 min (C25K W5W1)
Weights: 30 min
Cross trainer: 15 min
Rowing: 2000m
Malam
Jillian's : 15minit
Gym
Treadmill: 30 min
Weights: 10 min
Cross trainer: 30 min
Weights: 10 min
Gym
10.15-12.00 pm
Treadmill: 30 min (C25K W4W3)
Weights: 30 min
Cross trainer: 20 min
Ok, minggu ni aku perasan bila aku lari aku punya calf muscle rasa kejang/keras. Tak sakit sangat cuma rasa tak selesa. Macam lutut bersambung dengan kayu. Bila time lari ok, bila stop and berjalan tu mula rasa. Lepas seminit dua tu dia elok. Kalau lari kejang balik. Aku takut koyak je muscle tu. Nak kata tak stretch, aku stretch. Maybe tak cukup kot. Aku google and jumpa ni:
Tight Calf MusclesSymptoms:
Tight calf muscles are a common problem for runners. You'll feel a gradual tightening in your calf muscles when running. Sometimes the pain will go away while running, but then comes back after you stop.
Treatment:
One of the best ways to treat tight calf muscles is to see a sports massage therapist or physical therapist for a deep tissue massage. You should also make sure you're stretching your calves (without pain) and strengthening your calf muscles. If you haven't already, go to a running specialty store to make sure you're wearing the right running shoes for your feet. If the pain persists for more than two weeks, make an appointment with a sports doctor.
Prevention:
Tight calves are a very common overuse injury, so make sure you're not increasing your mileage or intensity too quickly. You should increase your weekly mileage by no more than 10% each week. Also, make sure that you stretch your calves after every run.
Gym
10:15-12.00pm
Treadmill: 30 min (C25K W4W2)
Weights: 20 min
Cross trainer: 20 min
Gym
Gym10.15am-12pm
Treadmill: 30 min
Weights: 15 min
Spinning: 30 min
Kettlebell: 10 min
Harini memang malassss sangat nak gi gym. Tapi aku pedulik apa! Lemak banyak, nak mengada-ngada pulak. Harini aku test lari selama yang boleh. And, aku lari non-stop 6 min 30 sec. Bangga tak? Haha..Aku rasa aku boleh push lagi tapi kang ada lak yang melecet. Hoho.. Still, I'm very proud. Kettle bell aku mampu buat sekejap je sebab dah tak ada tenaga. Push habis atas treadmill and basikal. Huhu. Tu yang 10 minit je tuh.
Aku cadang nak buat 30 Day Shred waktu malam. Yela,kelas 2 minggu je sekali. Rugi la. So, iinsyaAllah, hari yang free waktu malam tu aku akan try buat 30 DS.
Saya, LaparGirl berjanji tidak akan sentuh nasik lemak, minuman bersusu dan soft drink selama 30 hari. 21 May-21 Jun.So, besok kena balik ke pangkal jalan. Dah 3 minggu tak pergi gym hari isnin. You can do this LaparGirl.
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