Tag Archive: self-help


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! :)

Advertisements

OPPAN GANGNAM STYLE

Just because I love PSY oppa this much!!!

I have watched the Gangman style Music video 100th times and I must say the upbeat music with its extra hyper dance steps are to die for! Psy oppa have outdone himself and just like other fitness aficionados, I have this urge to make an aerobic training out of it.

here’s the full PSY oppa’s GANGNAM STYLE MV

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

here’s WAWA DANCE ACADEMY version – more detailed steps if you want to follow the dance moves.^^

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

the dance steps focus more on leg activity, a bit of core and endurance training.

let’s try doing aerobic The GANGNAM STYLE way!!! 🙂

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! 🙂

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

 

 

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!!! ^^

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.

What ab exercises should you do if you want the perfect six-pack, abs that look like they were carved from stone, solid muscle, the look everybody associates with being supremely fit and healthy and how important is your diet?

The six-pack look is without doubt the number one priority of most people who workout today. Yes they want a powerful chest and huge biceps, a back so broad it blocks out the sun, but most of all they want a six-pack.

To be able to see your six-pack you need a body fat percentage of about 14% for women and 10% for men. The fact is in todays modern world of sedentary jobs, processed food and large quantities of it. Six packs are not what you would normally expect. Maybe long ago when we worked many hours in the fields for our food we looked like Greek gods but not any more. Not even with the latest ab exercises.

the number one key to gaining a six-pack is your diet. When I say diet I am not talking about a traditional eat loads of salad diet. I mean the modern way to lose fat, which is to eat 5 small meals a day, each containing some form of protein. Eat every 3 hours, this keeps your metabolism high and therefore burns more fat, it also stops you going into starvation mode which is when your body thinks a famine is on the horizon and starts storing fat for energy. Never eat just one or two meals a day or you will go into the starvation mode which can be detrimental for your help and a reverse the effect of the dieting plan.

Exercise at least 3 but preferably 4 times a week. Include your bodyweight exercises to build muscle and some ab exercises. The reason you want to spend time building muscle as well as doing cardio is your metabolism stays higher for a lot longer after you have finished training if you do muscle building exercises.

Do not spend hour upon hour doing abs exercises, it is a total waste of time. You should do some good ab exercises to build strong core muscles but keep it to 10 minutes maxim. The fact is you can do 500 crunches, sit-ups or any other ab exercise and you still wont get the perfect six-pack you are looking for. The reason is because it is all about burning fat, we all have six packs it is just that we can not see them because of the layer of fat that they are covered in.

You cannot spot reduce fat so you can not get rid of the fat on your belly whilst the rest of your body remains the same.

You have to reduce the fat levels for the whole of your body to get good definition. Another reason not to do lots of ab exercises to spot reduce your belly fat, it will not work.

Do not try to lose more than 1 or a maximum of 2 lbs per week because your body needs time to adjust and remember the dreaded loose skin.

Change your ab exercises regularly. In fact change your whole routine regularly. It keeps your training more interesting and also makes your body work harder because it is working differently.

Never eat at least 2 hours before bedtime as carbohydrates have about 2 hours to be used up as energy before they are stored as fat.

Drink plenty of water, if it is cold even better because the body uses energy to keep warm.

If you have got the motivation to get a six-pack then I say go for it.

Stick to your plan and the general rules outlined in this article and you can do it.

Remember, you need a lot of drive and motivation to succeed unless you are genetically blessed. However, stick to the rules, take your time and you will be rewarded. Finally Two important things

It will not be as easy for some people as it is for others but every one can do it.

 

cr.unique body weight exercises journal

 

 

Yet another Hit dance song from the FEARSOME FOURSOME 2NE1.

let’s stretch and get ready to learn the latest 2ne1 dance step from wawa dance academy.

let’s have some fun while following these crazy moves that will help us burn those stubborn fats, strengthen our arms, legs, chest, shoulders,back and abs!

cr.wawarookie

 

a/n: dancing is fun, you’ll even forget you’re working out! 😛

Taking Measurements

Now is the time to take measurements.

follow this Instructions  (need to have a record book)

Take your Body weight (kg/lbs)

Measure your body circumference

>Chest circumference (nipple line level)

>waist line

>Upper hip

>lower hip (mid buttocks)

>Arm (bulkiest part) (L)(R)

>Thighs (bulkiest) (L)(R)

Measure your height (ft,cm)

compute your BMI

>>

BMI =
( lbs/inches² )
(weight in pounds * 703 )
————————————
height in inches²


or

BMI =
( kg/m² )
weight in kilograms
————————————
height in meters²

1 foot = 12 inches
inches² = inches * inches

1 meter = 100cms
meters² = meters * meters

or you can use this: http://www.nhlbisupport.com/bmi/

From here you would now if you’re:

BMI Categories:

  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greater

Take your Resting heart rate.The best time to find out your resting heart rate is in the morning, after a good night’s sleep, and before you get out of bed.

>The heart beats about 60 to 80 times a minute when we’re at rest. Resting heart rate usually rises with age, and it’s generally lower in physically fit people. Resting heart rate is used to determine one’s training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they’re overtrained. The heart rate adapts to changes in the body’s need for oxygen, such as during exercise or sleep.

Computing for Maximum heart rate:

>>max Heart rate =220-age

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

cr:http://www.americanheart.org

Next make it a habit to right down all your food intake, when i say all t means all ^^ no cheating

It doesn’t matter if you can count calories or not, but seeing your food intake diary will make you conscious about your food consumptions thus could lead to either limiting it or adding intake. we will tackle caloric counts next time 🙂

PS:

How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don’t have to exercise that hard to stay in shape.

Now that we have record, it will be our basis with the progression of exercise and as motivation in getting great results.