Tag Archive: weight loss


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! :)

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! 🙂

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

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

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! 😛

2NE1’S CLAP YOUR HANDS AEROBIC EXERCISE

Looking for an aerobic training that you can do at the comfort of your own home?

Well, now a day people tend to use dancing as a form of aerobic exercise.

Famous YG Girl Group Idol recently released their new album “21”(to anyone) and one of their title tract is the song “Clap your hands”. With it’s upbeat sound and  Aggressive bass added with flawless raps . This song increasing one’s heart rate thus suitable for an aerobic beat exercise.

Adding up is their superb choreography which is repetitive and is highly recommended for an aerobic exercise routine.

Without further ado, let’s start practicing the “Clap your hands” choreography and together let’s shed some fats!!!

cr.wawarookie (wawa dance academy)

SPREAD THE  2NE1’s CLAP YOUR HANDS CRAZE!!!

Add. Info:

steady state exercise

Any repetitive, rhythmical, relatively low intensity exercise involving large muscle groups. Aerobic exercise increases the body’s demands for oxygen and adds to the workload of the heart and lungs, strengthening the cardiovascular system and helping to develop endurance. For aerobic exercise to have lasting benefit, it should have the following features:

FREQUENCY: at least 3 days per week, but no more than 6
INTENSITY: high enough to elevate the heart rate to between 60 and 80% of its maximum
DURATION: 20-60 minutes of continuous activity.

Examples of good aerobic exercise are jogging, brisk walking, cross-country skiing, swimming, cycling, and dance.