I gained back 1 kg!!!! ARGGHHHHHHHHH

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!

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:

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 :-)

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

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.

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!

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!

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

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!