* السلام عليکم *
こんにちは q(^_~)p
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source google -- ni namanya warrior pose.. bagus ok buat ni.. rasa la bonbon lebih mantap hahahaha |
mama akui, mama memang lemah sesangat bila orang komen pasal bentuk badan.. ada orang dia tak kisah, katanya biar la gemuk tapi hati senang dan badan sihat.. masalahnya ada ke orang yang gemuk tapi sihat? hmm.. mungkin keajaiban aje la kut kan.. mama nak sihat, fit, bukan gemuk sangat dan bukan kurus sangat sampai cengkung nampak rangka.. no no no.. dan tak nak termengah2 bila naik tangga, tak nak pancit bila kena jalan jauh sikit.. mengeluh bila kena dukung anak sambil jalan (oh yes, I was that person some time ago).. dan bila badan sihat, nak beribadah pun senang.. solat, study, buat kerja rumah (ibadah kan?).. mood swing pun kurang sangat2..
fyi, mama tak obese, overweight pun tidak.. kepada yang nampak jumpa mama since december last year, although i am buncit like that, but i am not obese.. my BMI was still ok.. cuma fat percent tinggi.. sampai harini menyesal tak sudah breakfast croissant hari2 masa winter.. serius.. menyesal.. dan makan nasi ikut sesedap rasa..
so, since 11th March 2013, mama start new.. this time, my motivation is to lower my fat percent and increase my muscle! baca sana, tengok sini, nampak orang boleh buat.. dan ada satu perempuan kat instagram ni, tahun lepas dia obese, tahun ni dia dah lean.. siap boleh terkepak2 buat yoga.. badan dia lagi besar dari mama oih! haih.. that's it.. tak ada alasan dah.. memalukan kalau orang lain boleh buat, pasti aku pun boleh buat kan?
before 11 mac, mama running, swim occasionally dan buat home exercises.. tapi tak ada fokus. jadi bila tak ada fokus, result pun pasti tunggang terbalik kan? scale jadi huru hara, kejap naik, kejap turun. hari kejadian (11/3) mama dapat jumpa personal trainer (it's free since it's part of the gym package) dan kami buat detail analysis.
11 march analysis
height - 160cm
weight - 61.2kg (with gym clothes on)
BMI - 23.9 -- normal
BMR - 1295kcal
fat % - 32.4% ---- haaaa masa ni nak nangis
uneven proportion of waistline
hand strength better than feet --- say what? i run man, run!
nampak gayanya, exercise yang sebelum2 ni tu tak le membantu kekuatan kaki.. so, PT suggest buat weightlift.. dia kata baik build muscle so fat will reduce and automatically weight reduce.. hmmm ok...
so semalam was my 6th visit to the gym -- each visit i have to measure my blood pressure and weight.. and alhamdulillah.. I lost more than 1kg! yeay! finally! the same weight was stagnant for about few weeks already.. sigh.. finally some result!
so how did i do for the last 17 days?
- manage calorie intake -- this was the hardest part! believe me! try to consume within 1200kcal was too difficult especially during weekend and trips (I'll have to do few entries about our recent trip)
- exercise sampai lunyai badan -- about 1hr each session.. 6x gym yang rasa macam di sayur-sayurkan hahaha.. 30min weightlift and 30mins running (PT adalah gila sbb dia tak bagi lari lower than 8km/hr -- mama cuma mampu bertahan speed tu untuk 10min je.. lain2 min 7.1km/hr)
- kalau tak pergi gym, buat exercise kat rumah -- skrg mama follow yogaglo.com dan ikut video yang mama pernah post kat entry sebelum ni
aim mama
weight - 56kg by july 2013
BMI - 21.9
fat % -- less than 30%
dan yang paling penting, nak istiqamah turun.. dan mantain weight.. sambil makan besederhana -- susah woo! tapi tak bermaksud tak boleh kan?
ok, pasni kita cerita jalan2 ek.. i just need to document my progress to see how well i can achieve :)
GAMBARIMASU!
XOXO