Latest Entries »

Training Day 1

Day 1

Cardio Training
warm up : 5 mins brisk walking
cardio: jogging 6-7 kph pacing 30 mins
active rest: 2mins walking

Strength Training

Legs:
Squats x 5 secs hold x 15 reps x 2 sets
lunges x 5 secs hold x 10 reps each leg x 2 sets
active rest : 1 min step up

chest/triceps/shoulder

push ups (modified- on knees) x 15 reps x 2 sets
triceps dips x 20 reps x 2 sets
forward raises x 5 secs hols x 15 reps x 2 sets
active rest : 1 min jumping jacks

Abdominal/ back bracing
abdominal crunches x 20 reps x 2 sets
legs raises x 20 reps x 2sets
superman x 20 reps x 2 sets

cool down: stretching

” )

Advertisements

Father in heaven, you are the absolute Sovereign over the shaking of the earth, the rising of the sea, and the raging of the waves. We tremble at your power and bow before your unsearchable judgments and inscrutable ways. We cover our faces and kiss your omnipotent hand. We fall helpless to the floor in prayer and feel how fragile the very ground is beneath our knees.

O God, we humble ourselves under your holy majesty and repent. In a moment—in the twinkling of an eye—we too could be swept away. We are not more deserving of firm ground than our fellowmen in Japan. We too are flesh. We have bodies and homes and cars and family and precious places. We know that if we were treated according to our sins, who could stand? All of it would be gone in a moment. So in this dark hour we turn against our sins, not against you.

And we cry for mercy for Japan. Mercy, Father. Not for what they or we deserve. But mercy.

Have you not encouraged us in this? Have we not heard a hundred times in your Word the riches of your kindness, forbearance, and patience? Do you not a thousand times withhold your judgments, leading your rebellious world toward repentance? Yes, Lord. For your ways are not our ways, and your thoughts are not our thoughts.

Grant, O God, that the wicked will forsake his way, and the unrighteous man his thoughts. Grant us, your sinful creatures, to return to you, that you may have compassion. For surely you will abundantly pardon. Everyone who calls on the name of the Lord Jesus, your beloved Son, will be saved.

May every heart-breaking loss—millions upon millions of losses—be healed by the wounded hands of the risen Christ. You are not unacquainted with your creatures’ pain. You did not spare your own Son, but gave him up for us all.

In Jesus you tasted loss. In Jesus you shared the overwhelming flood of our sorrows and suffering. In Jesus you are a sympathetic Priest in the midst of our pain.

Deal tenderly now, Father, with this fragile people. Woo them. Win them. Save them.

And may the floods they so much dread make blessings break upon their head.

O let them not judge you with feeble sense, but trust you for your grace. And so behind this providence, soon find a smiling face.

In Jesus’ merciful name, Amen.

by: John Piper

http://www.desiringgod.org/blog/posts/a-prayer-for-japan

 

Now a days having a “DOPE” abs is now a status quo. MEN and WOMEN are dying to have one.

Remember than in order to achieve great abdominal,you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.


Guidelines can help you achieve your goal, but it’s your perseverance and discipline that gives effect to your exercises.Follow this simple guidelines:

Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions.

one basic abdominal exercises is the basic crunches with 3 points step which will be demonstrated by Master Hwangssabu, this abdominal exercises was designed for BIG BANG’s MAKNAE SEUNGRI.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your palms at the back of your neck
  • Contract your abdominal muscles lifting it a little higher (point1)
  • Breathe out as you curl up.
  • from the last position ,again contract your ab muscles lifting it a bit higher than the first one (point2)
  • Breathe out as you curl up
  • holding the last position, contract your ab muscles reaching its maximum contraction ( point3)
  • Breathe in as you lower your back flat to the ground.
  • Tip: Don’t tuck your chin to your chest and keep your head up.
  • Do this exercise for 12 reps X 5 sets.

 

who wouldn’t want to have an ABS like him?? XD

 

 

Preparing for the Holiday Season

The holiday season is fast approaching, December and January are often filled with a lot of festivity (eating and drinking). One of our main problem with Holiday season is maintaining our shape “OR” getting back in shape after the holiday.

Good news is, it’s not hard to prevent those problems 🙂

We can make this early Holiday week as a preparation for the holiday season.  early training is the key.

Start your day with an Aerobic exercise ( may it be walking, running or Dancing!!)

Follow up with weight training. Body weight exercises can be executed at home  such as:

  1. Squat  X  20 reps  X  2 sets
  2. Lunges  X 15 reps  X 2  sets each leg
  3. Calf Raises  X 20 reps X 2 sets
  4. Push up  X 15  reps  X 2  sets (push up preferences >wall pushup.on knees. On floor)
  5. Back bracing  X 20 reps X 2 sets
  6. Triceps dips X 15 reps X 2 sets
  7. Crunches X 20 reps X 2 sets

or if you’re already hitting those machines, you can follow Coach Lark’s simple steps:

  • Assign one workout a week to doing heavier weights with lower repetitions than you normally do (you should aim to reach exhaustion by 10 reps).
  • Assign another workout to lighter weights with higher repetitions(18-25) for a long, sustained burn.
  • And assign a third workout to a middle range (12-18,) but do more sets than usual.

When you are overloading (training more than you are accustomed to), it’s crucial to allow active recovery days between workouts and to make sure that you get two consecutive rest days of light training (or even total rest) each week. This allows your body to fully recover.

Working extra hard for these next two weeks will allow you to relax more thoroughly over the holidays and take it easy, without losing fitness or feeling guilty.

And while you’re relaxing, remember that your body will be happiest with you if you stay active, so although you won’t be doing anything strenuous, still make sure to take light walks, do some yoga, stretch out a bit, or move your body in whatever way is most enjoyable to you. (coachlark.com)

Control your diet 🙂

we all know that temptations are just around the corner every holiday ( feast,drinks,SWEETS) but it is always our choice 🙂 say it with me… IT IS OUR CHOICE…

P.S. being busy during holiday doesn’t mean you can’t spare 30 minutes of your time to yourself 🙂 be more active! your body will love it, your friends will envy you and you’ll be happy with the result!!! 🙂

HAPPY HOLIDAYS!!!

sexy butt, all you need to do is to follow proper exercise and diet. Nowadays people tend to stop working out due to reasons such as no time or no machine at home, well let’s stop those nonsense reason and begin with being practical. Read this >>> you can exercise ANYWHERE!!! As in anywhere, as long as you’ve got a free space and knowledge of the exercise you need to do J

Today Master Hwangssabu shared a Giant set Exercise to enhance our HIPS,THIGHS,BUTT.

This exercises are mostly done by women who wanted to contour their BUTT 😀

 

 

Giant sets for Thigh,Hip,Hamstring

Hip and knee extensions + hip extension +isolated butt hip extension (knees bent) + fire hydrant or hip abduction

Get down on “all-fours.” Both of your hands should be palm side down and flat on the floor. Your knees should be bent at a 90 degree angle and both your knees as well as your toes should also have contact with the ground.

Shift your weight slightly off the leg to be worked.

Start with the knee close to your chest

Bring your knee straight pushing your sole backwards  squeezing your hip up.

Then lower the leg back to the starting position

do the movement for 5 repetition and hold the position

from the last position lift your straight leg up feeling the squeeze on your butt and back

slowly lower the legs back to the starting position

do the movement for 5 repetition

from the last position bend your knees making the sole pointing upward

Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling.

Slowly lower the leg, almost back to the starting position and repeat.

Starting again with all fours

While keeping your leg bent, lift the chosen leg up and rotate it out to your side until the inside of your thigh is parallel with ground. This is much like when a male dog lifts his leg out to urinate.

Return again to starting position

Do the movement for 5 repetitions

Do the whole exercise for 4 sets of 8-10 reps

have fun training!!! ^^

Have you seen Taeyang’s sexy back? well i know most of us have seen it.. with all the well defined muscle, who can say he’s not Uber HOT? who wouldn’t fall for a body like this?

the next video that Master Hwangssabu shared was a customized back exercise for Korea’s RNB prince Taeyang.

credit: Hwangssabu TV

One Arm Dumbell rows

An exercise for building thickness in the lower and center back. If done properly, with correct body position, it can also develop strength in the lower back. If done improperly, this exercise can aggravate the lower back and lead to injury.

1.Put one knee up on the end of a flat bench then place the hand of the same side on the bench.

2.Your other leg will be on the ground (knee slightly bent), not directly beside the bench but about a foot out to the side.

This completes the triangular base of support.

3.Grasp a dumbell in the other hand. Stretch your shoulder down and forward to get a complete stretch then pull the dumbell back and up towards your waist/lower abdomen in an arc, not a straight up and down movement.

4.The dumbell will come up the outside of your thigh when you are using lighter weight.

5.When you start using heavier weight, the dumbell should come up the inside of your thigh. This is contrary to what you may see elsewhere but it is a more comfortable and healthier position for your lower back when using heavier weight as the resistance is within the base of support rather than outside it. This means less torque on the lower back.

6.Your upper body should be parallel to the ground.

7.It is also very important that your lower back be arched throughout the movement to maximally activate the lats. This arch also helps to protect your lower back from injury. Remember, the arch is the strongest architectural structure.

8.Bring the elbow back and up as far as you can go.

9.The range of motion will depend on the amount of weight being used, though try to keep the range as large as possible even when using heavy weight.

10.Lower slowly, down and forward, rotating the torso in that direction to get a fuller stretch.

pointers:

1. Ensuring you’re not hunched

2. Keeping a tight back

3. A better grip

4. Keeping the shoulders square

This is a follow up exercise for those people who wanted to have Seungri’s upperbody look 🙂

Another superb exercise program from Master Hwangssabu

credit: Hwangssabu TV

Bent over forward and side raises (compound movement)

*targets the whole deltoids and trapezius muscle.

This exercise can be performed both standing and sitting.

1.Bent your body 45 degrees  from your waist and dumbbells coming to rest in front of you palms facing each other.

2.let the dumbbells hang on your sides

3.Lift the dumbbells raising them forward to a level slightly higher than your shoulders.

4.From forward raises bring the dumbells into  side raises, (arm should be keep straight, slightly bent your elbows) giving a little squeeze into your upperback.

5. now lower the dumbells back to your side.

Do this exercise for 5 sets of 20 repetitions. ^^

always remember to exhale when you exert an effort. keep a controlled motion and about jerky movements. concentrate on training the deltoid muscles and giving a little squeeze on the upperback muscle.



Big Bang’s Maknae have evolved to be one of the hot idol in the Kpop industry. With his strong baby promotion you’ll see his chiseled abs and well defined chest.

Master Hwangssabu have updated his exercise tv with Seungri’s chest exercise, so get ready guys! if you wanted your girls love you like they love seungri better watch this ^^

credit: Hwangssabu tv

Power Pushup

>>using flat bench

1. Assume the normal press-up/push-up position.

2. As you press up, really “power up” pushing your hands into the flat bench as you raise your body so that your hands lift up from the bench.

3. You want at least a few inches between your palms and the bench each time as you power up, and then land again with a slight bend in the arms to absorb the impact of your landing. Then lower and repeat.

Do four good sets of twelve repetitions twice a week, and marvel at your results.

This exercise will build your sensational abdominal muscles as you use them to stabilise your body, vastly improve your lung power and stamina, and you can certainly expect to be huffing and puffing as you raise your heart rate, and begin to sweat and of course develop tremendous upper body strength.

This is essentially a plyometric exercise, one where you utilise the additional force of springing up from the floor to increase the resistance provided by gravity, and is a sure thing for developing explosive power.

Macau trip

hi! been on writing hiatus lately to give way for my fangirling job !hahaha well i had  the best vacation with the best buddy with me! just to give a recap of what had happened in our macau trip, you can visit http://ohdara.wordpress.com/2010/11/30/fan-accounts-welovedara-day-of-mama/ and http://ohdara.wordpress.com/2010/11/27/videofancamfan-account-2ne1-macau/ … this is an ULTIMATE DREAM of a fangirl came true!!! off to write soon.. got a few of  Master Hwangssabu’s youtube videos lining up 🙂

YG family are Jjang!!!

Sandara Park we love you!!!

Know your diet

Maintaining an overall healthy diet not only offers your body the energy and nutrition that it needs to function, but offers several health benefits as well. Most of us know that the biggest benefits of eating healthy are that we will stay physically fit, feel better, and have fewer illnesses. We can lower our risk of illnesses like heart disease and diabetes as well. Another key benefit of eating healthy is being able to maintain a healthy weight. In this age of epidemic obesity, this is one of the simplest weight loss plans.

These simple knowledge can help us generate our weight, (weight loss/weight gain) into a more appropriate and desirable weight of our body.

First things first, I wanted you to understand about CALORIES. Everything is about calories. The food you eat and that soda that you drink, everything contains CALORIES. Not just it, when you decided to exercises and exert some effort, what you burn are CALORIES. Infact, even if you don’t workout or exert any effort to do any exercise, your body actually burns hundreds and even thousands of calories each day on its own just functioning. You could sit still all day and your body would still burn calories.

That why we have to get our body’s “calorie maintenance level” (CML), It’s the number of calories required for the body to maintain its current weight. Your calorie maintenance level is your one way ticket in achieving your desired weight loss/weight gain program. Once you’re in, you’ll be able to control your weight with ease.

Every person’s body needs a certain number of calories each day in order for them to maintain their current weight. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But… get this… if your diet is made up of LESS calories than your maintenance level… YOU WILL LOSE WEIGHT!

Here’s the method for getting the “pretty close estimate” of your calorie maintenance level. It requires putting your gender, weight, height, age and activity level. You can use calorie calculators which are available online:

http://www.freedieting.com/tools/calorie_calculator.htm#

Ok, now that we know about the “calorie maintenance level”. We can now progress into creating our diet plans.

To do this, just subtract 500 from your calorie maintenance level for weight loss (vise versa for wt.gain)

For example, my CML is 2000 and I wanted to loss weight so I’m gonna subtract 500 making it 1500. It’s really as easy as it sounds. Just subtract 500 from your daily maintenance level and then start eating this new amount of calories each day. By doing so, you would officially be in a calorie deficit. And, as you know, a calorie deficit is what makes weight loss happen.  (vise versa for wt.gain)

You’re also going to want to try to eat 5-6 smaller meals per day (once every 2-3 hours) and spread those calories out evenly among them. It will help you increase the metabolic ate and will help keep you satisfied and less likely to eat something you shouldn’t. let’s now focus more on weight loss.

As important as calories, we have to know the food sources which comprises a calorie.

Let’s start off with Protein. it’s an important part of every diet. As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:

chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk

Protein can also be found in all types of nuts, seeds and beans

As far as how much protein you should include in your weight loss diet plan per day, that depends on the person. For example, the average person who doesn’t exercise at all needs less protein than someone who does. Something in the range of 0.5 grams of protein per pound of body weight would be alright in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.

However, someone who does exercise should eat somewhere in the range of .6 – 1.0 grams of protein per pound of body weight. In this example a person weighing 180lbs would look to eat between 108 – 180 grams of protein per day.

The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)

Fats- Despite any crazy ideas that have been put into your head, there are 2 different types of fat. Good fat (polyunsaturated and monounsaturated) and bad fat (saturated and trans). Bad fat can be found in all of the usual junk foods that you already know you shouldn’t eat. Good fat on the other hand can be found in foods like:

fish
nuts
olive oil
fish oil supplement

As for how much fat should be included in your weight loss diet plan… about 25% of your total calorie intake should come from fat.

To figure this out, the first thing you need to know is that 1 gram of fat contains 9 calories. So, if an example person figured out that their daily calorie intake should be 2500 total calories per day (again, just an example), they’d find that 25% of 2500 is 625 calories. They’d then divide 625 by 9 (because fat has 9 calories per gram) and get 69. Which means, this example person would eat about 69 grams of fat per day.

And of course, most (if not all) of this fat should come in the form of the “good” food sources listed above. Very little (if any) should come from the “bad” sources.

Carbs – Now that you know how much protein and fat your weight loss diet should include, it will be pretty easy to figure out how many carbs you should eat. Quite simply, the rest of your diet should be carbs. Once you factor protein and fat into your total calorie intake, whatever calories are left over to reach the number of calories you figured you need to eat per day… those calories should come from carbs.

1 gram of carbs contains 4 calories. So, for example, after factoring protein and fat into what you calculated your total calorie intake should be (500 below maintenance level, remember?), let’s say you are 1200 calories below that number. In this example you would need to eat 300g of carbs per day. (1200 ÷ 4 = 300)

And, just like fat, there is a good type of carbs you should eat (complex carbs), and a bad type of carbs you should try to limit to some degree (simple carbs). Some sources of “good” carbs are:

beans
brown rice
100% whole wheat bread
whole wheat pasta
sweet potatoes
oatmeal
fruits and vegetables

The bad type of carbs are found in typical snack/junk foods like crackers, pretzels, chips, cookies, etc. as well as white bread, white rice, white potatoes, pasta and any candy, drink or food containing sugar. While you should try to limit these “bad” carbs as much as possible and get most of your carb intake from foods on the “good” list, eating a baked potato or some pasta once in a while won’t kill you.

These are the basic things you need to know to track down your diet 😛

Following will be on how to continue loosing weight and some exercises to go on with it.

Cr.the loose weight diet plan