Saturday, September 17, 2011

My weight had gone down...

Miraculously. My weight is usually stagnant even during fasting month, now miraculously I lost certain amount of kilograms this time.

This was my stats when I was 28 years-old. Sebelum ni, malu-malu alah nak update stats, sebab 54.7 kg pun macam mimpi dahulu kala. I was weighing around 56 kilograms.

Statistics as at 26 April 2008:

Weight = 54.7 kg
Body Fat Range = 32.5% (Obese)
Body Water Range = 49.4% (should aim 50-55%)
Muscle Mass = 34.8
Physique Ratings = 5 (Standard)
BMR = 1130
Basal Metabolic Age = 36
Bone Mass = 2.1 (should aim 2.4 kg)
Visceral Fat = 4 (Excellent)

Now, I'm 31 years old, and this is my new stats

Statistics as at 17 September 2011:

Weight = 52.0 kg
Body Fat Range = 31.1%
Body Water Range = 50.4 %
Muscle Mass = 33.8
Physique Ratings = 5 (Standard)
BMR = 1083
Basal Metabolic Age = 34 (only 3 years older, instead of 8)
Bone Mass = 2.0
Visceral Fat = 4 (Excellent)

Persistence & perseverance is the key, chewah :p

Thursday, June 30, 2011

Mula Sedar Diri.

Apabila makin lama, makin Cik Abang bertambah langsing dan berotot sini sana :-p

Oleh itu, marilah telan jus buah-buahan untuk brunch pagi ini.

Betik + Whey Protein (Cosway) + Air + Ais

Rasanya eerr tak sedap tapi telan sajalah. Dah buat tak baik membazir :-)

Tadi pagi pun dah mula pusing tasik. Pancit di tengah jalan (padahal jalan lenggang kangkung). Almaklum, dah tiga bulan tak bersenam.

Thursday, June 02, 2011

My weight ballooned to 54 kg!

Wednesday, May 25, 2011

Someone commented that I looked chubby

Much happier back in Malaysia I guess... berhabuk ler pulak CD Exercise kat rumah tu, harus berusaha ni

Tuesday, May 24, 2011

Cara-Cara Bersenam Yang Betul.

Saya bertanya kepada juru terapi saya yang baik hati tentang cara-cara bersenam yang betul. Begini katanya.

Pertama, warm up atau panaskan badan terlebih dahulu. Jangan salah anggap stretching dengan warm' up sebagai perkara yang sama. Tidak! Jangan sesekali stretching ketika badan belum loosen up. Tak fasal-fasal prap! Terseliuh badan. Jadi, bagaimana mahu warm up? Berjalan perlahan-lahan selama lima minit. Kalau yang bersenam di rumah, lari setempat dengan perlahan.

Kedua, stretching. Stretching sangat-sangat penting untuk prepare tubuh badan sebelum melakukan fizikal aktiviti yang berat. Juru terapi kata, kalau malas mahu bersenam, pagi-pagi bangun tidur, warm up sikit, lepas tu stretching sikit, tidaklah asyik sakit belakanglah, sakit badanlah.

Ketiga, barulah melakukan aktiviti kardio atau tak kisahlah aktiviti fizikal apa yang kita pilih.

Keempat, warm down. Contohnya, perlahankan langkah secara berperingkat-peringkat selama lima minit. Atau lari setempat.

Kelima, stretching. Yang ini WAJIB buat selepas bersenam. Kalau terus masuk kereta atau duduk relaks di sofa, gamaknya malam atau esoknya sakit badan :-p

Ha, begitulah ya kawan-kawan, tatacara bersenam yang betul. Selamat bersenam!

Tuesday, April 19, 2011

...

Dear Fattytini,

I am on Herbalife back. Sebabnya: perutku dah macam melebar. Last time I was on Herbalife, that thing managed to trim my tummy back.

Exercise, alhamdulillah masih maintain. Cuma geng pencabar kita nampaknya sudah slow down dalam usaha mereka untuk bersenam. Jadi nampaknya kita ada can lagi nak kejar diaorang ni..

Cik Yah, walaupun dah turun 1/2 kilo, memang nampak muka dah kurus compared to before. Lepas tu dia cakap cuti exercise pulak. Tak boleh nak imagine kalau turun 10 kg, confirm dah slim sangat2 jadiknya.

So geng, siapa yang tengah exercise sekarang??

Friday, April 15, 2011

Seluar-seluar lama sudah tidak selesa dipakai. Longgar! Mujur punggung masih besar. Sekurang-kurangnya tersangkut di situ. Nak harapkan pinggang, pinggang sudah tak boleh diharap :-p

Terpaksalah memulakan projek membuka butang dan menjahitnya semula ke tempat yang jauh sikit. Jimat belanja! Tak perlu beli seluar baru. Lagipun, seluar lama sedap dipakai. Terutama yang berjenama Ms. Read.

Yang sedihnya, sudah dua minggu kasut digantung. Mood bersukan sudah lari tsk. Mood makan pula mencanak naik tsk. Macam manalah nak capai target tsk tsk....

Monday, April 04, 2011

Changing the target

Bila tengok targetku di sidebar tu, macam unrealistic pula. Sebab konon-konon nak berat 45kg tapi target July boleh achieve. Adeh deh... jom ubah target la kasi realistik sikit.

Hakikatnya, berat badanku naik walaupun suamiku memberi komen, "Adik, ibu dah exercise dengan Wii Fit tu hari-hari." Berat sekarang, huk huk 53.8 kg. Hancur dietku semenjak balik Malaysia (eleh alasan konon).

Motivation sekarang, semenjak report duty Jumaat lepas, adalah beberapa orang telah mengatakan saya kurus. Kurus tang mana tu? Pinggang dengan peha kot? Even my aunt pun cakap I kurus.... hikhik

Jadi sekarang, daku akan cuba meneruskan diet ku dan healthy exercises pula. Ni dah start kerja, cabaran pula sebab tak tahu nak slot tang mana exercise.

Ok now I am targeting to get 50 kg by end of July 2011. Apakah berjaya?

Friday, April 01, 2011

Hari Penentuan.

Hik hik. Ini jawapannya:
Weight = 71.7 kg
Body Fat Range = 36.4% (Obese)
Body Water Range = 46.5%
Muscle Mass = 42.7 kg
Physique Ratings = 2
BMR = 1404
Basal Metabolic Age = 47
Bone Mass = 2.8 kg
Visceral Fat = 7 (Healthy)

Walaupun tidak menepati sasaran, tetap satu pencapaian! Ini bermakna saya sudah menurunkan berat badan sebanyak 8.6 kg, iaitu 10.7 peratus daripada berat asal, semenjak bermulanya perjuangan [yang sudah bertahun!] Paling membanggakan, umur metabolik saya kini 47 tahun, berbanding 54 tahun sebelumnya.

Kad Laporan untuk bulan Mac:

ITEMW1W2W3W4
Weight72.4 kg71.6 kg72.7 kg72.2 kg
Body Fat Range36.8%
Body Water Range46.3%
Muscle Mass42.5 kg
BMR(kcal)1397
Basal Metabolic Age48
Bone Mass2.8 kg
Visceral Fat7

Seterusnya, saya mensasarkan penurunan sebanyak 1 kg untuk setiap bulan. Oleh itu, sasaran baru ialah:
68.7 kg pada 30 Jun 2011

Saya mendapati, kelemahan saya ialah lean muscle, di mana Muscle Mass tidak berubah di 42.7 kg. Saya perlu mantapkan otot-otot supaya kadar metabolik saya lebih baik. Oleh itu, saya akan menambah latihan beban dalam rutin harian.

Doakan kejayaanku! ^V^

Wednesday, March 30, 2011

Tercapaikah sasaran?

Hari ini, hari terakhir latihan sebelum penimbangan pada 1 April 2011. Kalau boleh, mahu usaha sehabis upaya kerana esok perlu berehat. Kenapa perlu berehat sebelum hari timbangan?

Apabila kita bersenam, kita menggerakkan otot-otot badan. Otot-otot mengembang, menguncup. Oleh itu, penambahan berat badan adalah normal selepas bersenam. Ramai yang berhenti bersenam di gim atau tidak lagi menyertai aerobik kerana menurut mereka, selepas bersenam, berat badan makin bertambah. Namun, jangan risau. Jangan cepat berputus asa, malah teruskan usaha. Penambahan berat badan itu takkan melebihi 2 kg dan bersifat sementara. Sebaiknya rehatkan dulu otot-otot selama sehari sebelum menimbang badan.

Adakah Fattytini berjaya mencapai sasarannya? Mari kita tunggu hari Jumaat. Harapnya penimbang itu tidak mengenakan usikan April Fool :-)

Monday, March 28, 2011

Beratku naik :(

Jap nak pergi telek gambar Britney Spears :(

p/s: Kak Tini, hang jual lagi tak Herbalife?

KPop Dance, anyone?

Menelaah tarian KPop. Manalah tahu boleh kurus macam awek-awek Girl Generation ini :-)


Hmmm... kena beli boots merah jambu juga kah?

Friday, March 25, 2011

Contoh Selebriti Malaysia Pula.


Ini Adruce. Nik Muhammad Farith Adruce. Heeeee comelnya! Rasa nak cubit-cubit sahaja pipi itu, bukan?

Gambar ini semasa Adruce berlakon Tentang Bulan pada tahun 2006. Ketika itu, dia berusia 12 tahun.


Ini pula Adruce bersama para pelakon filem Brainscan pada tahun 2009. Berbaju merah jambu. Hmmm... pipi itu nampak sedikit kempis.

Selain berlakon, Adruce juga menjadi pengacara untuk rancangan kanak-kanak. Adakah di NTV7 atau TV9? Tak berapa pasti pula.

Dan TARAAAAAA!!!!


Ini pula gambar Adruce terkini untuk rancangan bersiri Waktu Rehat. Gosok mata semasa mula-mula nampak di TV. Adruce? Adrucekah ini?

Tapi, macam terlalu kuruslah pula :-)

Apa pun, tak kisahlah Adruce versi XL atau S, tetap personalitinya cukup comel untuk dilihat.

Memang sesuailah dia menjadi Johan, budak nakal tetapi terlalu protektif terhadap adiknya, Amira. Jangan ada kawan-kawan yang cuba-cuba untuk mengurat adiknya itu, nanti akan diganyang. Kalau dia yang gatal mengurat awek lain, tak mengapa :lol:

Monday, March 21, 2011

Balik Kampung

Seperti yang dijangka, berat badan naik kepada 72.7 kg setelah pulang dari kampung. Mak cakap, "Takpelah, balik nanti diet semula."

Keh3x.

Amboi Mak, ingat senang ya nak turunkan 1 kg? Naiknya senang, turunnya payah :-p

Tak mengapalah kan, asal Mak senang hati tengok anak-anaknya makan ^V^ Lagipun, kira OKlah tu cuma naik 1 kg HAHAHAHA.

Baiklah, back to life. Mari mengemas rumah yang bersepah macam tongkang pecah, halaman yang penuh daun-daun dan basuh baju yang berlonggok-longgok! Senaman juga tuuuuuuu....

Friday, March 18, 2011

Cara-cara exercise yang seperti tak exercise

Dear Fattytini,

Wah sampai-sampai Malaysia je, orang ex-Manchester update blog. Hehehe.

This is just a guide, sebab kadang-kadang rasa macam nak buat exercise tu malas bukan main. Konon main Wii pun dah repetitive habis dah, hehehe. Antara exercise yang membakar banyak kalori adalah berjalan :)

Berjalan? Sebab tak sempat nak proper exercise, saya ada cuba selitkan brisk walking and running with pushing baby stroller bila ke mana-mana.

1. Pergilah ke zoo. Zoo sangat luas, bawa anak pun enjoy. Boleh brisk walking lebih dari 3 jam. Saya buat brisk walk 5 jam kat Colchester Zoo. Ada masa jalan malas-malas, semalas badak berendam dalam air berjam-jam, ada masa laju macam cheetah.. kehkeh.

2. Travelling. Kami masa travel di Europe, sangat suka menggunakan public transport. Metro, tram, train dan bas. Kalau bawa kereta jer, boleh juga brisk walk bila ke National Park (seperti di Ireland) sambil memanjat bukit.

3. Shopping, hahahah... destinasi kegemaran semestinya Cheshire Oaks. Bertawaf dari satu hujung ke hujung yang lain. Paling kurang, jalan sahaja boleh contribute 2 jam.

4. Semalam baru praktikkan.. berlari sambil push stroller dengan sangat laju sebab mengejar flight ke London dan connecting flight ke Kuala Lumpur yang agak tight. Sudahlah terminal connection kena naik bas :P

5. Physical activity, laser quest, wall climbing dengan kawan-kawan. Last time pergi menembak atas gunung exercise otot tangan.. kahkah

Mudah kan exercise yang seperti tak exercise ni? Especially point no. 3 tu :P

Tuesday, March 15, 2011

Report Card

Malam tadi membongkar stor. Jumpalah majalah Rapi yang lama. Bolehlah belek-belek sebelum tidur :-)

Jumpa satu fakta menarik berkenaan yogurt:

YOGURT JUGA MERAMPINGKAN. Yogurt dipercayai membantu merampingkan bahagian pinggang bagi penderita obesiti. Kajian yang dilakukan di University of Tennessee, Amerika Syarikat ke atas beberapa penderita obesiti dengan mengambil yogurt tiga kali sehari selama dua bulan mendapati mereka mengalami penurunan kadar lemak terutama di bahagian perut. Selain kadar lemak menurun sebanyak 61 peratus, tubuh mereka juga kelihatan lebih segar.

Ooohhh, patutlah kad laporan saya nampak ada sedikit peningkatan minggu ini setelah hari-hari yang sungguh depressing minggu lepas. Lemak yang degil tak mahu blah malah bertambah, akhirnya mengalah pagi tadi. Apa tidaknya, semalam entah berapa kali menelan yogurt. Mujur sedap :-p

ITEMW1W2 W3W4
Weight72.4 kg71.6 kg
Body Fat Range36.8%
Body Water Range46.3%
Muscle Mass42.5 kg
BMR(kcal)1397
Basal Metabolic Age 48
Bone Mass2.8 kg
Visceral Fat7

Nampaknya snek yogurt lagilah kita hari ini ^V^

Saya mempunyai 15 hari lagi untuk mencapai berat sasaran iaitu 70 kg, sebelum saya meletakkan sasaran seterusnya untuk 30 Jun 2011. Tsk tsk. Bolehkah saya melakukannya?

[Suara-suara latar di belakang sana wajib menjerit, YA, KAMU BOLEH!]

Muka saya mula menghijau kerana esok balik kampung. Aduh Mak, tolonglah jangan panjat pokok kelapa itu untuk memasak nasi lemak!

Monday, March 14, 2011

Hari ini, banyak menu berasaskan mangga. Mahu balik Johor pada hari rabu, jadi segala bahan perishable perlu dihabiskan. Snek pagi, yogurt dengan mangga. Tengahari pula, shake mangga.


Bahan:
Setengah cawan mangga
Dua sudu besar yogurt
Setengah cawan susu rendah lemak
Sesudu besar Herbalife Strawberi
4 ketul ais

Campurkan semua bahan di dalam pengisar.


Minum perlahan-lahan. Mm mm, sedapnya :-)

Kawan-kawan jangan risau, ya? Saya bukannya mahu berlapar untuk segera kurus. Oh, tidak-tidak. Makan itu wajib hehe. Sengaja makan sedikit-sedikit tetapi kerap. Insya-Allah, jam 3 nanti saya makan lagi. Begini, badan saya akan terus bekerja untuk memproses makanan. Harapnya semua tenaga digunakan dan tidaklah dimasukkan dalam stor. Lagi menyampah kalau letak di stor perut dan punggung. Cukup-cukuplah.

Sunday, March 13, 2011

Adoi dugaan!!

Nilah bahananya nak balik Malaysia..

Orang sini jamu makan tak berhenti-henti. Macam kenduri kat rumah orang pun ada. Dinner and lunch ditaja gitu.. huhuhu. Masa pergi Colchester Zoo Ahad lepas, ada juga berlari-lari anak sambil menolak stroller. Walaupun jalan 5 jam, berat tak turun-turun pula, mungkin sebab period (Eh salahkan period pulak?)

Tapi memang exercise pun dah malas-malasan, adui.. Sebabnya, dah penat kemas rumah, dah tak sempat nak pasang Wii. Hari tu main laser quest 25 minit jer, walaupun habis lencun baju berpeluh main tembak-tembak, lepas tu pergi bantai makan Nandos... aiyoyooyo. Kak Ida, nanti balik sini kita gi main laser quest ok.

Hari ni pula hari terakhir saya jaga Sekolah Malaysia, apa lagi, habis semua nak rasa. Laksa, nasi lemak, nasi minyakk.. Aiyo mak, hancur diet ku hancur... opsss

Tapi bila baca struggle geng of 4 dan melihat badan Britney Spears tu terus bersemangat nak exercise dengan berblogging.. hehehe :P

Friday, March 11, 2011

Berazam! Berazam!

Dear Diary,
To be frank, this is a frustrating week. I exercise almost every single day, watch my food, but the fat just won't dissapear. In fact, the scale says I weigh heavier. I feel like giving up.

But then, I must not.

I must remember these faces. My own personal trainer. My kids. Geng Biru. Geng Merak. They are all behind my back, supporting me, encouraging me. They'll be dissappointed if I were to give up now. [Lagipun, malu dekat geng, dey!] I won't let them down. And most importantly, I won't let myself down. I know that I deserve to be better, not just this old plain boring Fattytini. I deserve to be healthier, slimmer and happier. I just have to presevere and keep pushing myself. I CAN DO IT!

Furthermore, if Britney Spears can change herself from this:


to this:

Britney Spears latest photo in OUT Magazine.

I CAN TOO.

I'm sure she didn't do liposuction whatsoever, because her new body is not like an overnight thing. Unlike some artistes in Malaysia. Seminggu lepas nampak di TV gemuk, alih-alih buat show dekat Anugerah Juara Lagu, eh eh kurusnya? Tak tahulah magik apa yang mereka pakai ^V^

Thursday, March 10, 2011

Pakaian Sukan.

Nak bersenam, kenalah pakai pakaian yang menepati tema. Tak sesuailah kalau berbaju kurung. Bagaimana mahu langkah luas-luas. Paling utama, wajib tutup aurat. Contoh, macam yang minah salleh ini pakai.


Baju berlengan panjang dan labuh menutupi punggung, dan seluar panjang. Masalah contoh yang saya tunjuk ini ialah, tak cukup longgar dan tak cukup labuh. Melonjak sikit, baju pun ikut terselak :-p

Hai, cantiklah pula suit ini. Berwarna hitam, dan berjalur merah jambu di sisi. Berjenama Adidas lagi. Rasa berkenanlah! Ehem ehem. Harapnya banyaklah bonus cik abang tahun ini. Boleh mengendeng baju sukan baru hik hik.


Lagi-lagi kalau dipadankan dengan kasut sukan berwarna merah jambu. Heee, cantiknya kalau dipakai berjalan-jalan di taman tasik di waktu petang. Cantik begini barulah bersemangat mahu bersenam. Motif nak pakai cantik selepas itu berpeluh masam?


Haa.. bagi wanita pula, wajiblah pakai sport bra kalau bersenam di tempat awam. Faham-faham sendirilah ya kenapa :kenyit: Saja tunjuk yang berjenama Nike, sebab saya pakai jenama ini. Sudah beli lama dulu, terperap dalam almari bertahun.

Tip membeli sport bra, carilah yang berspan tebal. Kalau tiada span, akan nampak sesuatu yang tak perlulah disebutkan di sini :-p Ini kerana, sport bra kebanyakannya dibuat daripada material yang melekap pada tubuh.

Ada juga sport bra yang akan lari spannya sesudah dibasuh. Mudah saja penyelesaian saya, span itu saya buka dan pakai 2 bra hehehe. Oh cukup-cukuplah pasal pakaian dalam. Rasa macam tak senonoh pula :-p

Wednesday, March 09, 2011

Trek Senamanku.

Pagi ini tini buat variasi dalam rutin pagi. Semalam baca blog Geng Merak, K.Da ada mention berkenaan sekejap brisk walk, sekejap joging. Macam menarik, jadi kita cuba. Lagipun, saja nak uji jantung. Boleh tahan atau tidak kalau tambah kelajuan. Kalau gagal, esok kita kembali kepada asal tsk tsk.


Baiklah, ini trek senaman saya. Bentuknya yang seperti segi empat memudahkan cara, kerana saya tak perlu mengira masa. Sekadar tentukan kawasan untuk melakukan gerak senam, brisk walk dan joging.

Mula-mula berjalan lenggang kangkung dari rumah sampai ke titik mula [bintang kuning], kemudian mula melaju dan berhenti ke spot gerak senam [kotak biru] untuk melakukan gerak senam seperti yang dikongsikan semalam, kemudian brisk walk sehingga sampai ke permulaan trek berwarna merah. Sepanjang trek berwarna merah, joging! Kemudian, berjalan lenggang kangkung hingga ke titik mula dan ulang.

Weehee, saya suka tambah joging dalam rutin! Seronok, sebab berjalan saja agak membosankan. Saya juga suka perasaan ketika joging. Erm, bagaimana ya nak gambarkan perasaan itu? Ecstatic mungkin?

Mula-mula rasa nak give up juga setengah jalan, tapi apabila terbayang nombor di penimbang yang sudah bertambah gara-gara tujuh ketul ayam goreng [hai, nak naik punyalah senang, nak turun punyalah payah] dan wajah-wajah geng biru [sebab blog ini kan warna biru hehe] versus geng merak [huh, tak boleh jadi!], semangat pun kembali membara dan langkahku semakin jitu membenam tanah :-p

Nampaknya jantung saya sudah agak fit untuk menambah joging dalam rutin. Alhamdulillah ^V^ Esok boleh buat lagi, insya-Allah.

Tuesday, March 08, 2011

Stail Berjalanku.

Hujan semalam membawa udara dingin, yang menguap bau tanah lembab dan daunan basah. Matahari pagi masih sembunyi di balik awan putih menggebu. Burung-burung tidak leka dek nyamannya suasana. Mereka tetap bangun seperti selalu, berkicau menemaniku mengelilingi taman.

Kih3x jiwang konon!

Minggu ini, mesti bekerja keras sebab hujung minggu yang lalu penuh dengan penipuan. Sabtu, makan ayam goreng. Bukannya satu, dua atau tiga, tetapi EMPAT ketul sekaligus. Ahad, ayam goreng lagi. Kali ini lagi melampau, ayam KFC. Mujur hanya [hanya?] tiga ketul.

Oleh itu, jadual harian seperti berikut:

Pagi = Rutin berjalan di taman permainan berdekatan rumah
Petang = Berjalan lenggang kangkung sambil menolak kereta sorong bayi di Taman Tasik Seksyen 7, Shah Alam

Pagi-pagi, tiada orang di taman permainan. Kalau ada pun, sekadar budak-budak bermain bola. Jadi memang sesuailah untuk melakukan rutin berjalan di situ, kerana treknya lebih pendek dan ada spot untuk melakukan gerak senam. Rutin berjalanku seperti ini.

Step 1 = Berjalan lenggang kangkung dari rumah ke taman sehingga ke spot gerak senaman i.e. Warm Up.

Step 2 = Melakukan gerak senam High Knee sebanyak 30 kali. Angkat kaki tinggi-tinggi, yeh!

Step 3 = Berjalan satu pusingan.

Step 4 = Melakukan gerak senam Frankenstein Walk sebanyak 30 kali. Ngee, bercinta juga nak buat yang ini. Hayun setinggi mana yang boleh!

Step 5 = Berjalan satu pusingan.


Step 6 = Melakukan gerak senam Walking Lunge sebanyak 10 kali. Tsk tsk, menggigil paha acik nak habiskan 10 kali.

Step 7 = Berjalan satu pusingan.


Step 8 = Melakukan gerak senam Travelling Squat sebanyak 10 kali. Hoh, confirm menggigil. Masa ini, memang tarik nafas hembus nafas dengan jayanya. Rasa macam ahli kungfu pula hehe.

Step 9 = Berjalan satu pusingan.


Step 10 = Melakukan gerak senam Backpedal sebanyak 30 langkah.

Step 11 = Berjalan satu pusingan.


Step 12 = Melakukan gerak senam Skip sebanyak 30 langkah. Yay, seronok buat yang ini. Melonjak tinggi macam budak-budak :-p Tapi, pastikan anda memakai sport bra on top of your usual bra kalau mahu buat senaman ini di khalayak ramai, nanti lain pula yang melonjak. Ngee...

Step 13 = Berjalan satu pusingan.


Step 14 = Melakukan gerak senam Shuffle sebanyak 30 kali. Semasa buat yang ini, tini nyanyi "Shuffle, Shuffle." Ewah, macam remaja zaman sekaranglah pula, sibuk bershuffle :-p

Step 15 = Berjalan satu pusingan.


Step 16 = Melakukan gerak senam Crossover sebanyak 30 kali.

Step 17 = Berjalan satu pusingan.

Step 18 = Berjalan lenggang kangkung dari taman ke rumah i.e. Cool down.

Sampai rumah, minum air dan sambung lagi toning exercise seperti sit up. Fuuuhhh, seronok!

All pictures are from Prevention magazine.

Berjalan dengan walking intervals adalah lebih efektif daripada berjalan dengan kadar kelajuan yang sama, kerana jantung dapat bekerja dengan kelajuan yang berubah-ubah. Macam-macam variasi yang boleh dibuat. Samada melakukan gerak senam seperti yang tini nyatakan di sini, atau sentiasa menukar kelajuan berjalan. Kadang perlahan, kadang laju, kadang macam perut tak tertahan nak ke tandas, kadang pecut macam watson nyambek :-p

Monday, March 07, 2011

Walk Off a Size in 4 Weeks!

Dear Diary,
Here's how to walk off a size in 4 weeks using WOW program.

Walk Off a Size in 4 Weeks!

Happy studying ^V^

Friday, March 04, 2011

My first entry here!

Dear Fattytini,

Lynn here. This is my first time putting in an entry here! Well, The Gang of 4 have given me access to this blog for the longest time but I have only been a passive reader.

Well, to be completely honest, I have gained so much weight over this past one or two years... and I just know that I had do something about it. I love food too much yet I lead a sedentary lifestyle. And since I have hit 30, this is just not good.

I used to futsal weekly, but it gets harder to gather up the group since ada yang kahwin, dapat anak, etc. Nak jogging, selalu ada halangan - most common is weather-related ("hujan") or sheer laziness (cuz the only park nearest to my house is a 15-minute DRIVE away).

So I did my rounds, my research... and I have narrowed it down to two: gym or yoga. For some reason I am against the whole gym concept... but I was sold with the yoga idea when my colleague invited me to join her.

Well long story short... I have a membership at a yoga centre since yesterday. I have joined two classes and loved it. Apart from yoga, they also offer pilates, muay thai, dance classes and cycling exercise.

I'll tell you why later why I picked yoga instead of "normal" workout in the gym. But meanwhile, lemme put on some deep heat lotion on myself after those yoga stretches...

Oh and by the way, wish me luck on the weight loss challenge! :D


Lynn
Bilalah aku nak exercise betul-betul ni???

In your dream T_T

Thursday, March 03, 2011

Detox Foot Patch.

Dear Diary,
Yippie! Managed to lose 400 gram in just two days. Perhaps because of the detox foot patch that I wore for these two nights.


I don't know for sure if that's the reason. Let us see after I've finish the other three packets. If it really works, then maybe we should borong, RM60 for 100 pieces. My starter pack costs my husband RM14 for 5 packets only tsk tsk.

But they do caution that nursing moms should wear it carefully. Though there is no other explaination of what they meant by "carefully" :-p

Awak nampak kurus!

Dear Fattytini,

Mujur kakak tu tak cakap "Awak nampak biru" (masihkah kau ingat iklan Celcom dengan model Mona itu?", kalau tak, mau biru mukaku...

First and foremost, last time I met the sister was in early February. We met last Sunday. Dia ada juga bercita-cita hendak kuruskan badan untuk menambahkan umat, so I teached her to use the MyFitnessPal tool.

Jadi bila dia tanya rahsiaku kurus, walaupun baru je naik 1 kg balik, hahaha :P, I cakap I buat yoga.

"Pakai Wii Fit board ek?"
"Alah kak, kat rumah akak tu kan ada Kinect Xbox. Beli jelah Aerobic games, mesti boleh berkinect depan TV."

Saya ni pemalu orangnya nak pergi gim. Tak berkeyakinan. Kalau orang lain jenis OK jer pergi gym macam my aunt Timura tu (jeling, jeling dari jauh), I nak cecah gym, harus pengsan dulu OK. Jadi bila ada Wii, walaupun mahal, dapatlah juga menggerakkan badanku walaupun dalam rumah. Dulu kalau kat Malaysia, adalah juga suamiku ajak kami berjalan di Taman Tasik Seri Gombak itu. Sini mana ada, berjalan kat luar 1 jam pun takkan keluar peluh.

Tapi kan, ingat nak juga join cardio exercise macam Cik Aini dengan Puan Tini kita buat tu. Jealous dok baca orang tu panjat tangga atau pusing-pusing taman.

Tip dari Wii Fit boardku, kekeke:

Untuk mendapatkan senaman yang efektif, kena buat 30 minit secara berterusan.

Wednesday, March 02, 2011

My Diet

Food and Fattytini share the same initial alphabet. Pendek kata, memang tak boleh dipisahkan lagi hehe. Terus terang cakap, tini memang suka makan. It is so hard to refrain myself from eating, so I won't.

Tahun 2008 dulu, tini berjaya kurangkan 7 kg dengan diet Herbalife. Bercinta juga mahu telan keh3x. Tak semua orang berjaya dengan diet ini, contohnya Aini yang mengalami food allergy. Alahan makanan bukanlah bermaksud naik ruam dan sebagainya saja. Naik berat badan kerana sesetengah makanan juga dinamakan alahan. Lagipun, saya ada terbaca ada jenis darah yang tidak sesuai dengan diet berasaskan soya. Tapi tak mengapa, Aini sudah mengecil semula sekarang ^V^

Kemudian, apabila sudah kurus, mulalah ada yang mengendeng, alih-alih termengandung :-p Susah sikit mahu berdiet apabila mengandung sebab minda asyik cakap, lapar, lapar. Kononnya bayi dalam perut yang hendak :-p

Selepas bersalin, memang tak bersemangat mahu teruskan perjuangan. Untungnya, si kenit yang menyusu badan membantu saya kekalkan berat sebelum mengandung. Sekarang ini, mula semula sebab suamiku sudah slim! Umur metaboliknya 18 tahun, ya ibu-ibu. Sudahlah di ofisnya ada anak-anak dara yang slim melim dan tentunya manja-manja. Ini tidak boleh dibiarkan! If we can't beat them, join them kata orang. Hihi.

Seperti yang tini katakan awal tadi, tini tak boleh menahan perut. Mesti mau makan. Jadi, apa yang tini lakukan adalah, menukar makanan. Contohnya, daripada sarapan nasi lemak kepada emping jagung dan susu rendah lemak. Jam 11 pagi, tini makan lagi, tetapi hanyalah sebiji epal. Tengahari, makan nasi. Mulai semalam, sudah mula ambil sayur. Rupa-rupanya, makan sayur memang cepat kenyang. Petang, tini kunyah-kunyah lagi. Malam pula, ikut selera. Kadang makan nasi, kadang hanya emping jagung atau sandwich keju.

Awal dulu, hidangan nasi agak besar, bersenduk-senduk hehe. Tapi, perlahan-lahan dikurangkan portion. Malah kini, makan sesenduk pun perut sudah rasa sebu. Mungkin juga tini giat bersenam, jadi badan kita pun tidak berkehendakkan makanan yang terlalu berat.

O.K.lah, itu saja buat kali ini. Tini nak mulakan OPS MOP. Orang kata, mengemop adalah kerja rumah yang berupa senaman kardio paling berkesan. Almaklum saja, semua badan pun bergoyang!

Tuesday, March 01, 2011

Week 1, March 2011

Dear Diary,
1 March, 72.3 kg. Alhamdulillah. I hope consistency in exercising and dieting will help me to reach my target of 70 kg by 31 March 2011.

Today, I ditch my morning routine for OPS SAWANG. 2-in-1 effect, shake shake my butt, my home shines like stars too. Teehee.

Tomorrow, I'll do the toilets. Scrub scrub and shake shake :-p

Sunday, February 27, 2011

I gained back 1 kg!!!! ARGGHHHHHHHHH

Friday, February 25, 2011

Best Cure for Knee Pain.

For Yasmin's Mummy :-)

By Natalie Gingerich , Natalie Gingerich is freelance writer and former fitness editor for Prevention magazine.

The jury is in: "Bad knees" aren't sidelining your workout; your hips may be the guilty party. According to a review of 28 years' worth of research on common exercise injuries, hip strength is the biggest predictor of knee pain. So grab a resistance band and do these moves daily, working up to 3 sets of 10 reps on each side.


Side Swing: Anchor band on left side at floor height and loop band around right ankle. Balancing on left foot (hold on to something if needed), raise right leg out to side; lower.


Front Kick: Turn so band is anchored behind you and around left ankle, foot flexed. Swing left leg forward about 12 inches, keeping it straight, and return to start.


Seated Rotator: Sit so band is anchored to right and around left ankle. Cross ankles. Keeping knees together, rotate left leg outward about 12 inches. Return to start.

Keep on fighting, ya! This is just the beginning!

Thursday, February 24, 2011

My New Shoes.

Dear Diary,
All this while, I wore my old Crocodile slipper to my usual walking track. Apparently, I am the only one with slipper. Everybody else wore beautiful, cool and probably expensive running shoes. It made me cringe with humiliation. Tsk tsk.

Shame no more! Yesterday my hubby went home with my new running walking shoes. Weehee! Me likey!


It is made of rubber, thus very very comfy. The sole is very thick yet gentle to your feet. Plus, I do not have to worry about dirt and mud. Cleaning it would be a breeze. I love my shoes to the max. Because it is oh so comfy ^V^

Guess how much it costs? RM8.90 only lorr ^V^

However, I can't go for my walking routine this morning because I walked two rounds of the track plus strength training for two days in a row, and my legs went wobbly since last night hehehe.

I'll try to go for my evening routine though :wink:

Wednesday, February 23, 2011

How to calculate your BMR?

You use energy no matter what you're doing, even when sleeping. Thus your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

You can calculate your BMR here: BMI calculator

Once you get your BMR, you need to know your daily calorie needs.

The formula is as follows

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


So, in my case, I would calculate BMR based on my target weight at 50 kg.

After calculation, my supposed to be BMR is 1,270.1, and since I'm on sedentary mode, my calorie needs would be 1,524.12

Now my current BMR is 1,337.30 and my calorie needs stands at 1,604.76

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level


So now, my calorie deficit should be at least 80 kcal per day. Tapi nak capai another 7 kilo decrease tu, fuh jauhnyaa...7 kilograms = 15.5 pounds.

54,250 calorie deficit!

No easy way to lose weight T_T

Chocolate Milk For Walkers.

Dear Diary,
I saw half dozen of Dutch Lady Chocolate Milk in my fridge this morning. It must be either my hubby or my 6-yo daughter who put it in there. Never mind who, for it is to my benefit hehe. I do not have to fill up my tumbler. I just grabbed the chocolate milk as I went out for my morning routine.

Pic googled.

When I went back home, I flipped through my favorite Prevention magazine, and saw this:

CHOCOLATE MILK Sip it instead of a sports drink after exercise. The combo of carbs and protein improves muscle recovery, finds research from James Madison University. So you may have more energy for your next workout. Stick with low-fat or fat-free milk.

Oooo... now I know what to bring to my walking track ^V^

BTW, am staying true to my vow of the week, thus I weigh 72.9 kg today :-)

Monday, February 21, 2011

Exercise

Bila dah semangat nak turunkan berat badan ni, mesti ada exercise kan.

Dah lama sebenarnya tinggalkan exercise panjat tangga dari tingkat 36 sehingga ke tingkat 42.

Alhamdulillah, tak semput panjat tangga tadi :D

(Itu je la exercise yang ada, except exercise berulang-alik dari office ke bangunan sebelah sebab meetinggg...)

Siap offer diri tu nak pergi meeting kat Annexe, instead of sini, haha

Sunday, February 20, 2011

Cheat day

Today is my cheat day.
I ate half portion of nasi ayam set, 2 Mexican buns (coffee buns) and 8 seeds of durian
Until now for today.
Yes, I exceeded the 1200 calories target, mine is 1700++ calories for today
Even though I hang my apron today, but I went to grocery store and bought these items.

I have strong willpower. (Tengan perasan ada willpower ni)

Vow of The Week.

Dear Diary,
Now that I have to start over again with 74 kg, this is the vow I made to myself for this week.

Everyday, I shall take a bowl of cereal and low fat milk ONLY for breakfast, maybe less but not more. Then, I shall briskly walk for 30 minutes, and climb the stairs as many as I could in a day. I shall have a plate of rice ONLY for lunch, maybe less but not more. I shall go to the playground with the kids in the evening, walking not driving. I shall eat lightly for dinner. I may have a healthy snack in between meals. Before slumber, I shall pray to Almighty Allah for my happiness and health.

Saturday, February 19, 2011

Dear Diary,
Remember my exercise plan last week? Hah, you thought I won't be able to stay true to it, didn't you? Well, you thought wrong. I'd stuck to the plan like glue. I even add more walking time in the evening. The verdict? Yesterday morning, my weight was 72.8 kg. Woohoo! Finally, 72-ish after so long.

BUT [why oh why I have to say BUT?]

I had to have two plates of rice last night. How convenient. And the verdict? I weigh 74 kg today.

Ha-Ha. Very funny. Keep on laughing, sista!

Tuesday, February 15, 2011

Weight Tickers

And now this blog has our tickers!

Motivated ke nak turunkan berat badan? Yes, we do!

Can we do it?

YES, WE CAN!

Friday, February 11, 2011

Still Walking It.

Dear Diary,
Yay! My fourth day, alhamdulillah. I feel better, my pace is faster and no more whining. I didn't even glance once to the carpark area and asked, "Are we there yet?" :-)

Yesterday, I had to add another 30-minute walking session in the evening because :cough: I had three pieces of fried chicken for lunch :cough: Not my fault, blame Colonel Sanders. He waved at me from afar, thus I have to be polite and accept his invitation :cough:

My kids, they're not helping either. They kept chanting KFC! KFC! in the car :-p

Thursday, February 10, 2011

Walk It!

Dear Diary,
Today is my third day of attempting to start exercizing. Small step at a time, so I just walk. Here's why. I read it from Prevention magazine.

A 20-minute walk gives you a blast of pep that lasts all day, reveals new research from the University of Vermont. Though exercise provides an immediate lift, scientists were surprised at the long lasting effect, because mood boosting endorphins stay elevated for only a couple of hours. Researchers speculate that the jump-start helps buffer the effects of everyday hassles and stress on your outlook throughout the day.


My exercise plan for this week as below:

Monday: 20-minute walk (unchecked, my bad tsk)
Tuesday: 20-minute walk (checked)
Wednesday: 20-minute walk (checked)
Thursday: 20-minute walk (checked)
Friday: 20-minute walk
Saturday: 20-minute stair walking
Sunday: 20-minute stair walking

Wish me luck!

Friday, January 28, 2011

What is meant by BMR?

Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of daily energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans).

The release of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin.

Source: Wikipedia

Dulu-dulu tak faham, ingatkan kalau makan kurang bilangan kalori, bagus la untuk badan. Tapi bila tengok Biggest Loser, nampak peserta exhausted kalau tak makan as per calorie requirement per day. Tu tengok kat sidebar tu, BMR korang berapa? (Aini, Kak Tini & myself)

Semenjak terjebak dengan website MyFitnessPal, my diet has been based on calorie counting.
Dulu minum MILO hari-hari (saya hantu MILO), tapi bila tahu 1 cup of MILO is 300 cals, terus mengurangkan minuman tersebut.

Dulu ada juga buat diet planner, hahaha.. tapi takde buat calorie counting. Terkagum dengan myfitnesspal sebab hari tu taip Nasi Lemak, Roti Canai pun siap ada bilangan kalorinya. Huhu, kagum japs.. Database dia very wide.




So korang apa lagi, pergilah register kat situ nak buat calorie counting! Invitation ni pun untuk ARAM club

Day 5

Mee Jawa
Air limau suam

Tengah hari, nasi separuh cawan, ikan goreng satu, sayur. Air barli

Petang, air lai chee kang

Malam, biskut 4 keping, keropok 6 keping

Wednesday, January 26, 2011

Day 4

Started dieting again. It's a wonder if it produced miracle.

Day 1

Fruits - Grapes 1 cup, papaya 1 slice, watermelon 1 slice
Weetameal crackers - 4 pieces
Had dinner with 1 cup of rice and gulai ikan - tolong perhabis lauk (excuse)
Kacang bandung - 1/3 packet?

Day 2

Fruits - Plum 3 pieces, small oranges 5 pieces
Weetameal crackers - 4 pieces
Dinner with a bowl of rice porridge, with spatter of anchovies, kacang bandung, finger chocolates 1 1/2 bar

Day 3

Fruits: One big apple, 3 pieces of small oranges
Rojak Singapore - one cucur udang and 2 hati (ops!)
Hati cicah kicap, finger chocolate 1 1/2 bar


Day 4
Bihun sup
Oranges - 3 buah
Roti seketul

Am I strong willed?

Tuesday, January 25, 2011

Games to make you active, since you live in a cold country

Ok lah, sebab ada masa free.. mari kita bagitahu antara games-games yang menarik untuk exercise. Daku tertarik dengan this one game, EA Sports Active 2.. tambah-tambah kalau tengok iklan Kinect Xbox.

http://www.ea.com/videos/4a2a74271ec3c210VgnVCM2000001165140aRCRD

Klik link atas tu, daku taktau nak copy paste sebab bukan from YouTube (ahahahah)

Kadang-kadang patut rasa bersyukur gak di Malaysia with sunny sunshine whatsoever untuk exercise, kitaorang kat sini kalau dapat tengok matahari tu, punyalah happy sangat-sangat. Tapi nak exercise kat luar, macam haram sebab weather sekarang ni -1 gitu

My observation:
  1. Kalau nak beli Xbox dan PS3, confirm lagi mahal daripada Wii. Tapi Xbox ada satu teknologi yang dipanggil Kinect yang ada tagline "You are the controller". Yang ni korang kena pergi google sendiri la function Kinect, sebab Youtube malam ni (UK time) lembap sesangat.. huhu
  2. Game untuk exercise ni memang mahal-mahal, lepas dah beli Xbox/PS3/ Nintendo Wii, you have to invest further to own a game like Wii Fit Plus / EA Sports, yang agak mahal itu.

Nanti gua balik, kalau nak tumpang exercise pakai Wii Fit Plus, wa no hal.. korang bawa bateri AA dalam 4 biji, sebab Wii Board tu drain bateri je manjang (ni weaknessnya la, sebab tu kami berangan kengkonon exercise dengan EA Sports sebab pakai heartbeat monitor kat tangan tu :P).

Apa yang daku dok sibuk buat dengan Wii Fit Plus ni (lepas dah cerita pasal EA Sports Active and Kinect Xbox). I have never imagined myself doing yoga before! Sakit belakang oi jadiknya!

Wednesday, January 19, 2011

Wii Fit Plus

I have started my diet regime with an old gadget to exercise, and it is called Wii Fit Plus!

And this is the best purchase ever for a non existence exerciser like me. It makes exercising such fun that I have to fight for a fair share of it with Fawwaz and my husband.

Seriously, I am currently using it on daily/weekly basis and I enjoyed doing yoga with this thing.

But you have to but the Wii console first.

I find the reviews very engaging, especially from Amazon.co.uk with one gentleman claiming "Best thing since sliced bread!"

Definitely would recommend it to people who hates to go to gym... like ME!
 

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