Tag Archive: fitness


I’ve posted my Day 1 training program yesterday which focus more on Lower Extremities , back muscle and core stabilization.  Now I’ll add my Day 2 training program.

DAy 2 (W)

30 minutes jogging

Push up x 15 reps x 2 sets

 

for lesser tension try doing modified push-up

 

or for those who are having a hard time doing both try wall push-up

 

Triceps dips x 15 reps x 2 sets

 

1 minute step ups on every rest interval ( a flight of stair or a steady block can be used.)

 

2 minutes rest and water break

now we will focus on smaller muscles of the body (shoulders,arms), we will do most of the arms and shoulder exercises in a standing position to generate more fat burning and core activation.

Standing forward raises x 12 reps x 2 sets

 

standing lateral raises x 12 reps x 2 sets

 

standing biceps curl x 15 reps x 2 sets

 

Triceps over head extension x 15 reps x 2 sets

finish the activity with Standing back bend position to release the tension

 

Same as day 1, this program would take up 45 minutes to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • in a standing position activity, make sure to NOT hyper-extend your back to prevent unwanted back injury.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

day 3 focus more on compound exercises + abdominal training exercises.

credit: I don’t own the pictures. credit to the owners. thanks! :)

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My own Fitness Challenge- CONQUERED!!!

After a long time of hiatus, i was able to jump-start and focus on my Fitness training.

I started to get serious with my Exercises training “AGAIN” last June 2012.  I weight in at 65 kg, with a fitness level of intermediate ( now at 55 kg ^^). I started with taking up the necessary measurements needed and do a weekly program which I can stick with and can do at home.

Because, I needed to lose weight first, I focus on targeting cardio training and body weight exercises.

Day 1: ( M-F)

30 minutes jogging

Squats x15 reps x 3 sets

Lunges x15 reps x 3 sets

1 minute Jumping jacks on every rest interval

2 minutes rest and water break…

then i resume with back bracing exercises which focuses on strengthening the back muscles and targets the core.

cat and camel maneuver x 15 rep x 2 sets

All fours opposite arms and legs extension x 15 reps x 2 sets

and ended up with child’s pose to release the tension

all in all this program would take up 45 mins to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

will post next the day 2 exercises training.

credit: I don’t own the pictures. credit to the owners. thanks! 🙂

Obesity

Obesity is a condition in which excess body fats have accumulated that causes numerous serious Health problems, while it can cause increase in weight, it is different from being overweight. Overweight can be due to increase in muscle mass, increase in body water, increase in body fats (obesity) or sometimes genetic due to large bone mass (density). Being overweight is the outcome of a person weight being greater than the normal or healthy range compared to his/her height (BMI)

People now a day are very much prone to being obese due to fast-pace changes in our society today. Instead of home-cooked meal, we tend to choose fast foods which suits our very hectic schedules.  Busy people who have increase workload tends to busy themselves in work related matters than giving 1 hr of their time to working out (exercise). People with sedentary lifestyle and those who choose over-eating as part of their coping mechanism. Not realizing that the long-term effect of these choices can lead to Obesity.

Being Obese increase the risk of having serious conditions such as:

Diabetes

Heart Disease

Stroke

Arthritis

Liver Disease

Cancer

Lymph problems

Assessing your Weight and Health Risk and knowing what to do can help you prevents the said conditions.

Three Steps:

1. Know your Body Mass Index.

  • BMI is calculated from your height and weight. It is a useful method in measuring Overweight and Obesity, an estimation of your body fat and a gauge of  the risk in health related diseases due to obesity.
  • although BMI can be very useful, it also has it’s limits like: 1. It may overestimate body fats in athletes and others which have high muscle mass.;2. It may underestimate body fats in people who have lost muscle mass.

2. Measure your Waist Circumference.

  • Possible health risk can be screened by measuring your waist circumference. If most of your fats are situated around your belly rather than your hips, you are likely to have a higher risk of having Heart Diseases and Type II Diabetes.
  • Increase in risk with women who have greater than 35 inches waist circumference and greater than 40 in men.

3. Know the Risk factors for diseases and conditions associated with Obesity.

Along with being Obese, these are factors can put you in greater risk for heart disease  and other conditions

  • High Blood Pressure (Hypertension
  • High LDL Cholesterol
  • Low HDL Cholesterol
  • High triglycerides
  • High Blood Glucose
  • Family history of premature heart disease
  • Physical Inactivity
  • Cigarette Smoking
If you found out upon assessment that you are a candidate of being obese,it is better to consult your doctor to see whether you are at risk and to know what to do to prevent further progression of the disease.
As I have always stated, Prevention is better than Cure. 
Be an observer of one’s self. Be conscious of your health.
Loosing 5 -10 percent of your current weight can help lower your risk in developing these health conditions. Also at the same time, this can be your first step in engaging your self in a more active,
fun-filled and healthier lifestyle.

Reference: National Heart Lung and Blood Institute

These are just few of the secret to a great body that  hollywood celebrities  and it’s must-do moves.

Fab Figure- Jennifer Aniston

Celeb trainer- Kathy Kaehler

Smart Tips:

1. Eat! One big mistake women make is severely cutting calories, which slows your metabolism and makes you feel deprived. The end result? you binge and gain weight.

2. But, eat slowly. After each bite, put down your fork and count to 10. This allows your brain to tell your stomach,”Enough”.

3. MUST-DO move: Card Shuffling

HOW TO DO IT:  Place 10 playing cards on the floor. Now squat, pick up one card and shuffle four paces to the right. Squat; put the card down. Shuffle back to the pile, pick another card, and repeat until all 10 cards have been moved to the right.

Fab- Figure: Halle Berry

Celeb Trainer : Harley Pasternak

Smart tips:

4. Uphill walking is the best cardio exercise. ( Do it outside or on a treadmill’s highest incline) It’s easy on your knees while tightening your butt, thighs and lower legs.

5.Dumbels are better for muscle toning than weight machines, because they require no adjusting, they allow the body to move naturally, and they can be used for dozen of different exercises ( while machine have a limited repertoire)

6.MUST-DO move: Upper body Twist

TARGET: Obliques

HOW TO DO IT:  Sit on a mat or rug with your knees bent and your feet flexed. Lean back slightly ( at a 45- degree angle). Now reach across your body with your right hand, as though you’re grabbing something on your left, then reach to the right with your left hand. Do 10 reps ( five on each side), rest for 30 seconds, then do two more sets.

Fab- Figure : Heide Klum

Celeb Trainer : David Kirsch

Smart tips:

7. Stick your butt out on the elliptical machine. This shifts the focus to your butt, hamstrings and outer thighs and quadriceps. ( if you stand up too straight, a common mistake, your work load will be focus on your quads only)

8. When you’re doing any kind of athletic movement (jumping, lunging, lifting, weight training) never lock your elbows or knees. Keep them slightly “soft” (but not floppy) to prevent joint injury.

9. MUST-DO moves: Platypus walk

TARGET: Butt

HOW TO DO IT: Firmly grasp a 7-10 lbs medicine ball or a db that weights between 4-10 lbs. place it overhead with both hand(keeping arms straight). Squat as low as you can go, toes pointing out. while on  the squat position, walk slowly forward (8 steps), then backward (8 steps). repeat the sequence.

Fab- Figure: Jennifer Lopez

Celeb Trainer: Gunnar Peterson

Smart tips:

10. Quit quick- stepping on the stair climber! This works fewer muscles and burns fewer calories than long, deep steps.

11. Sit still for no more than three minutes between weight- lifting sets. Waiting longer allows your muscles to cool down, weakening the benefits of the exercise.

12. MUST-DO move: Triceps Extension

TARGET: the back of the arms

HOW TO DO IT: Hold one end of a 5-8 lbs db with both hands above your head. Slowly lower the weight behind your head so elbows point to the ceiling, then lift. to the exercise for 3 sets of 8 reps.

 

p.s. i don’t own this article.  i repost this to grant a request.  credit to the owner. thank you!

 

Have you ever experienced sudden lower back pain due to bending over to pick up something? it can be dangerous if you are doing it with a rounded back. Lower back pain is one of the most prevalent musculoskeletal problem in our society today. As i have always said prevention is always the best remedy.

Master Hwangssabu with 2NE1’s fresh voice DARA have demonstrated us of the exercise that can strengthen our lowerback muscle, also toning glutes and hamstring muscles.

here’s the demo video Master Hwangssabu and Dara prepared for us:

credit: http://www.youtube.com/user/Hwangssabu

Good Morning Exercise with kettlebell

1. hold the kettlebell with both hands placing it at the center of your base of support

2. feet should be placed shoulder width apart

3. Brace the abdominals and remember to breathe normally — out with exertion and in on recovery.

4. Keeping the back straight, bend at the hips until the hamstring muscles at the rear of the thigh start to limit your movement. Bend a little further to give them a stretch, but not so that you feel pain or discomfort.

5. Maintain a similar sort of straight back as you would when lifting from the floor: don’t curl the back over.

6. The legs should be kept straight: do not bend the knees.

7. repeat the exercise for 12 times with 2 set and 30 secs rest interval

p.s.

How low you can go with this exercise depends on your flexibility across the posterior chain of muscles including the hamstrings, gluteals (butt) and lower back. Don’t push this exercise too far beyond your inherent capability.

credit: http://weighttraining.about.com

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.