THE LIST

Salam . again for today. hehe

dah rajin, rajin sangat nak wat entry.haha

some people said , I talked too much. And too much CRAP ( ?? ) .

Do you guys think i talk too much crap? hermmm...let me think ..owh , i dont care. haha.

I share everything I have in here, wether u like it or not, that is soooo NOT MY PROBLEM.

Walaupon ada org ckp camtu kat aku , aku tau ada yg betul2 mengambil serius tentang apa yg aku ckp kat sini . Aku sangat berterima kasih kat korang yang betul2 berusaha nak mengubah cara hidup korang , betul2 nak berubah jadi seorang yg lebih sihat . Dan terima kasih atas kepercayaan korang yang dengar cakap aku . hehe. Korang tak kenal pon sapa aku, tapi still give me that kind of respect. Kudos.

Harini , aku nak share something yg aku dah penah citer sebelum ni, how can u start changing ur lifestyle. tapi , sbb seblum ni mcm citer nye panjang, ramai yg MALAS baca kot , so they didnt get it.

So, I'll make a LIST. What u should have and do to start ur WEIGHT LOSS JOURNEY .

List 1 : THE EQUIPMENT

1. A SCALE / PENIMBANG
- the best, digital scale with body fat % and body water %. so u can monitor not only ur weight loss , but fat loss too.

2. A TAPE / PITA UKUR
- bukan soloytape eh .haha. ni tape utk ukur lilit badan korang . camne cara nak ukur and apa yg nak di ukur, check di sini

http://www.weight-loss-program.com/art13-taking-measurements.html

3. A LIL BOOK / DIARY
-rekodkan ur weight and all the inches. make sure korang catitkan segala progress yer.

4. A SPORT SHOES / KASUT SUKAN
- this is so important. find the one yg korang rasa selesa nak pakai. kalau aerobik dalam rumah pun mesti pakai kasut. supaya tulang , sendi korang tak buat kerja lebih nak tampung berat korang tu.

5. EXERCISE DVDS
- ni kalau korang nak wat indoor activities la kan. kalau nak berlari kat taman , lebih baik lagik.biasanya bila nak start ni,segan skit nak lari2, byk sangat lemak tumpang melompat.hehe

List 2 : THE FOODS

1. BUANG SEMUA JUNK FOOD DLM RUMAH
- everything u have..every single junk food , sila la buang or sedekah kan kat orang lain. selagi korang tak buat ni , selagi tu korang akan senang je nak capai n masuk mulut.

2. BUY MORE VEGGIES
-beli mcm2 jenis sayur. the good one - carrot , tomatoes , timun , cabbage . sbb ni tahan lama skit simpan. sayur daun2 bagus utk masak terus .

3. MILK
- minum susu 2x sehari. susu rendah lemak , hi calcium . penting utk mentenkan korang nye bone mass. ye la korang asik eksesais lompat2 , lari2..nanti kang kene osteoporosis plak.hehe

4. ROTI/CEREAL/ PASTA WHOLEGRAIN
-wholegrain is a good carbs . complex carbs lambat nak di proses so akan lambat nak rasa lapar. this is better than simple carbs mcm roti putih or nasik putih.

5. TELUR / ISI AYAM
- this is some examples of protein yg senang didapati dan senang nak di masak. hehe. when u exercise regularly, u really need this to repair ur muscle after some vigorous movement which can tear them off. kalau malas sangat nak masak , rebus jer la. senang.

6. FRUITS
-buah2 ni penting.especially utk snackking. utk pastikan korang tak makan junkies. fruit can be anything u like , even ada yg low or high GI , korang blaja la skit2 nak pilih yer. hehe.

7. CUT OFF SUGAR
- kurangkan segala jenis penggunaan sugar dlm hidup korang. kalau minum teh pon, minum la oolong tea or green tea yg tak payah pakai sugar ni. healthier.

8. NO MSG
- buang la segala MSG kat dapur tu. very bad

9. CAFFEINE - PLEASE AVOID
- caffein ni susah skit kan? its like drugs. so kene slow2 kurangkan. once a day is ok, but cuba la bentikan terus. u can replace coffee with tea . ( walaupon rasa tak sama.haha )

10. WATER
- last but not least..make sure ur home penuh dengan air masak. mesti stok kan banyak2 air masak. so bila rasa haus , u always have this better choice. kalau tak,mula la ambik ape yg ada dlm peti sejuk.

ok..i think that will be enough for now. the rest , u know what u need. like I always preach "DETERMINATION, WILL POWER". WITHOUT THIS TWO, U'LL GO NO WHERE.

Love urself. Change Your Lifestyle.

FOOD PORTIONS

Salam.

kalau korang slalu baca blog ni ..korang mesti perasan aku slalu ulang ayat ni "control ur portion" "watch ur portion" " makan tapi reduce the portion"

Apakah sebenarnya yg aku maksudkan "portion" tu ?

A "portion" is how much food you CHOOSE to eat, whether in a restaurant, from a package, or in your own kitchen..

So..portion tu korang yg pilih sendiri ..tu la masalah nyer..ehehe ..

dah nama nya kalau suka makanan..semua pon main ngap jer..sebenarnye aku rasa itu lah masalah utama kenapa aku jadi OBESE dulu. sbb aku asik makan mende2 tak pekdah , dalam portion yg salah , masa yg salah.

Untuk mengelakkan korang jadik obese mcm aku , aku nak share bbrp tips utk kontrol portion kita , dan elakkan terlebih makan ..


1. Take a standard serving out of the package and eat it off a plate instead of eating straight out of a box or bag. - contoh kalau korang bli aiskrim , masuk dlm 1 cawan, jgn makan dari bekas tu, nanti tak pasan brape byk dah korang makan..ehehe

2. Avoid eating in front of the TV or while busy with other activities. - ni hobi ramai orang ni ..makan sambil tgk SPA Q .haha. bila rasa geram kat julia tu ,mula la mulut kunyah lagik kuat..sedar2 abis spa Q , nasik 2 pinggan pon dah abis..

3. Eat breakfast every day. - this is so important. apa yg masuk dlm perut korang masa pagi, akan tentukan mcm mana prestasi metabolisme korang hari tu. make sure makan seckupnya masa sarapan , so korang tak kelaparan seblum tghari dan ckup tenaga.

4. Pay attention to what you are eating and fully enjoy the smell and taste of your foods. - bila makan, ambik bau dulu ..makan slow and feeeeelllll the taste..

5.Eat slowly so your brain can get the message that your stomach is full. - biasanya ambik masa 20min utk perut bagitau otak "ok, aku dah kenyang"..so bila korang makan slowly,takde la terlebih melantak ..ehehe

6. Take seconds of vegetables or salads instead of meats or desserts. - more veggies , more fiber , less fat. fiber akan lambatkan penyerapan lemak ..

7. Try to eat 5-7 sensible meals at regular times throughout the day. - kene makan timing yg betul. biasakan badan dgn timing tu. so nanti automatik badan bg signal bila lapar and cepat kenyang.

8.Skipping meals may lead you to eat larger portions at your next meal. - ni perangai aku dulu la ni. sarapan makan berat2 , lunch tak makan konon diet la , dinner makan mcm aper jer. sbb dah lapa sangat sebelum dinner , jadi makan malam takleh nak kontrol..

9.Snack 2-3 times a day - snack yg healthy la like i said before. snackking ni bleh kurangkan craving for food .sbb perut sentiasa ada isik , xda la kelaparan .

10.When you do have a "treat", eat only one serving, eat it slowly, and enjoy it! - treat mean..like ...KFC ? Pizza ? Cake ? Muffin ? hehe..any treat la..1 serving..slowlyyy..and enjoyyy..

Itu kalau makan kat umah ..kalau makan kat luar plak ..here's a few tips :-

1. Share your meal, order a half-portion, or order an appetizer as a main meal. - hehe. i always do this. buli adik or hubby share my food. sbb gerenti takleh abis nya ..

2. Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal. - yes. ni betul. kalau dah mula rasa nak kenyang, its mean u got enuff. sbb after few minutes pastu baru makanan smpai kat perut , so betul2 dah kenyang. yg aku dulu makan smpai kenyang, pastu rasa sebu plak makan dah terlebih2 ..

3. Take half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. - owh yeah. i do this too. kalau makan kt luar slalu ada separuh. tapau la balik , tp usually smpai umah tak makan dah pun , bg adik or hb makan. hehe.asik dorang je jadik mangsa kan.

4. Avoid large beverages, such as "supersize" soft drinks. They have a large number of calories. Order the small size, choose a calorie-free beverage, or drink water with a slice of lemon. -- wohoo..ni dulu slalu buat kat kfc n mekdi ..haha..mentang2 mekdi tambah rm1 je utk Large meal..hehe..jangan tertipu ye kawan2..

5. If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato. - choose the smallest meal la ..kalau kfc, makan la seketul ayam tu..kalau pizza..makan la 1 slice..hehe.u still have a choice,dont u ?

6. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size. - water - the best drink in the world..hehe

7. When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly (spread both thin) sandwiches, whole grain crackers, carrot sticks, air-popped popcorn, and bottled water - this is so important. slalu org ambik ringan bila nak travel. skang ni , adalah menjadi kewajipan ku , tiap kali nak berjalan2 , bawak air masak dari rumah 1.5L..for my own good. sbb kalau kurang minum air - gerenti jatuh sakit.huhu

ok la korang ..dah panjang citer ni ..see u in the next entry ( eh mcm ayat vogue la..haha )

take Care . I love myself.

WHY I NEVER SHARE MY DAILY MENU ?

Salam.

dah petang baru nak wat entry ker?hehe. Sorry. saje kasik saspen ..esok je la korang baca.hehe

Some people asked me , "why i never see u reveal anything bout ur menu ?" " u didnt write anything bout what u eat in ur blog, y ?"

Its hard to explain. haha. I believe in eating right and doin exercise will help in losing weight. I believe we need to watch what we eat to make sure we dont overeat. I believe u need to at least workout for at least 30mins a day to make sure there will be some weight loss.

The reason is , i dont want people to blindly follow what i eat. Its like giving fish to a fisherman , rather than giving them tools for fishing.. *(alasan baik punyer ) hehehe

Kita kene betul2 kenal badan sndiri ..buat kajian dan ujikaji..ehehe..tgk mcm mana badan korang bertindak balas dengan apa yg korang makan and aktiviti yg korang buat ..
Kaji apa yg menyebabkan berat korang naik or turun ..
Tgk makanan ape yg paling bahaya utk korang ..

and this is some of the other ( real ) reason why i dont share my menu in my blog .hehe :-

- I'M NOT A GOOD DIETER..TRUST ME ;)
- I'M NOT GOOD IN CHOOSING FOOD
- I FAIL CALORIE COUNTING - seriously ..ada org sudi nak ajar tak ? haha
- I EAT ALMOST ANYTHING I LIKE - which is not good for people who strictly follow their diet
- I EAT BAD THINGS ONCE IN A WHILE - once in a while mean.......? once a month maybe?hehe
- I DO SKIP MY EXERCISE ROUTINE - Yes. This is so true..
- SOMETIMES , I JUST FEEL LAZY -- lazy is so bad u know??hehe

So, kenapa plak aku nak letak menu harian aku kat sini ..betul tak ? nanti korang ckp "elehh..dia ni ckp pandai tapi tak buat pon .."hehehehe

After a series of trial and error , I think i understand my body better nowadays. I know what can makes me bigger , what i should/shouldnt eat , when should i eat , and how much can i eat bad food. hehe

And that's why , i still lose weight , even slowly ..

Kalau korang jumpa aku live and have a meal with me , u'll be suprise how i eat. haha. I really eat almost anything , cuma kurangkan portion jer.

So, please dont ask me about "can i eat this ..can i eat that ..is this good ..is this bad .." I just CANT ANSWER that questions..ehehe

Like i said before , anything in small amount wont hurt u and ur diet ..basically u can eat almost anything. BUT , still need to avoid some food that obviously sinful ..like oily , greasy , salty , fatty , buttery food..hehe

I LOVE FOODS . I just can't deny it. But I do LOVE MYSELF more. and of course I love my scale.haha.

When u exercise regularly , insyaAllah , berat takkan naik dengan mudah nya . kalau naik pun skit , akan turun dengan cepatnya. Play some trick with ur body . Dont just say NO to food without knowing what u r doin .

Jangan balik umah malam ni melantak plak ..mentang2 aku ckp camni..hahaha..

Take care. Love Yourself.

WHAT I EAT WITHIN MEAL @ SNACK

Sebenarnyer..ramai yg tak tahan berdiet ni sbb cepat lapar ..dah tu ramai yg tak paham konsep diet yg betul adalah makan secukupnya -- DONT STARVED URSELF! jangan seksa diri korang smpai tak makan..

dulu aku mcm tu la..sarapan berat2 makan nasik lemak ke..nasik goreng ke ..mee kari ke..pastu lunch tak ambik ..alasan ? sbb masih kenyang so tayah makan.

tapi bila dah pkl 3pm camtu ..dah rasa lapar giler ..suh abg opis ni blikan pisang goreng ke kuih2 ke ..dah tu bila lapar giler..makan pon mcm org giler..tu pon tak kenyang lagik ..
KONFIRM malam akan makan dengan banyak nyer..hehehe..itu lah kesan dari ketidak bijaksanaan aku dahulu ..

begitu lah keadaan nya yg menyumbang kepada KEGEMUKAN thp melampau suatu masa dulu.

Jadi , semenjak dah mula berusaha merubah kehidupan kearah yg lebih baik dan lebih sihat..aku dah blaja bnyak cara utk overcome my hunger ( biasa la selera gajah kan..susah nak kaver..haha)

antara nya ; eat more , small quantities. eat every 3hours , makan ikut masa, JANGAN SKIP MEAL , eat SNACK so u wont feel toooo hungry bila time large meal .

mula2 mmg susah nak atur balik jadual makan kita ..tapi bila kita dah start , badan pon akan ikut tune nya sendiri , so kita takkan rasa lapar bila blum smpai masa utk makan.

ok..senjata utama melawan kelaparan adalahhhhhh.... AIR MASAK !!..memula dulu bim ske cebik bila doktor nasihat "drink more water...drink water more.." hehe
tapi bila dah biasakan diri minum byk air masak ..baru la aku mengakui kebenaran kata2 nya itu.sbb bila badan kurang air, nanti susah nak metabolise kan sume yg kita makan ..so jgn la susah kan badan kita sendiri k ?




selain tu ..bim dah bli Tesco fruits n fibre ni ..mmg membantu utk mengurangkan kelaparan sementara nak tunggu lunch or dinner..sedap plak tu sbb tak manis sangat dan rangup..mcm makan keropok la..cuma beza nye yg ni sehat dan tak rasa bersalah ..hahaha


ni mmg container kecik yg bim sentiasa simpan kat laci opis supaya anytime rasa lapar,makan makan ..

ni plak biskut IKO yg ada dlm laci kat opis jugak .kadang2 cilok kawan sebelah punyer IKO.haha.biskut ni pon bagus utk snackking.

selain tu ..kalau ade stok buah2 kat umah pon bim akan potong2 dan masuk dlm bekas n bawak ke opis . bim ske buah mcm tembikai ( manyak air so cepat kenyang ),pepaya pon ok and oso pisang. but pisang dah jarang ambik..why eh? kalau nak workout bleh la pisang.kalau nak dok depan pc baik tayah.ehehe

sebenarnye ada byk lagi pilihan makanan yg korang leh makan kalau lapar antara meal. korang nak or tak nak jer. pilihan tu atas tangan kita sendiri. bukan la bim tak makan mende2 lain but once in a while bim treat myself gak ..tapi rasa nya dah berbulan2 tak makan pisang goreng or karipap..hahaha

EXERCISE AT HOME

Kadang2 aku rasa mcm tak sempat la nak wat aerobik petang2..sbb balik keje terus nak masak sbb nak makan before 7pm..thanx to SHER KHAN , dia ada cadangkan bbrp exercise yg bleh buat kat umah , ringkas , tanpa space yg besar , tapi still bleh burn calories n built up muscle.

Credit to Sher Khan and Craig ( jurulatih yg ajar turbulance training nih )



"Turbulence Training Bodyweight Circuit"

o Do each exercise at a 1-0-1 pace except for the holds.

o For Burpees & Running High Knees, go as fast as possible.

o Do all exercises without resting between each.

o At the end of the circuit, rest 1 minute & repeat twice more for a total of 3 sets.



1) Jumping Jacks - 60 reps a.k.a lompat bintang ..ehehe







2) Spiderman Pushup - 10 reps per side



Start in a normal push up position with your feet together and hands under the shoulders. Lower your chest towards the floor as you would in a normal push up. Simultaneously raise one knee and try and touch your elbow with your knee. Press back up and return your knee to the starting position and repeat on the opposite side.


3) Walking Lunge - 15 reps per side





buat mcm ni , pastu jalan2,tapi tukar2 kaki yg leading ..depan 90 darjah,belakang bengkok..




4) Spiderman Climb - 10 reps per side

- ni sama mcm spiderman push up ..cuma tak payah buat mcm push up ..tangan statik je tayah bengkok.kaki je yg buat mcm spiderman panjat bangunan.hehehe

5) Wall Squat Hold - 45 second hold






tak payah angkat tangan pon takpe..tapi squat tu kene tahan 45 saat ..sakit nye peha..huhu


6) Plank Hold - 60 second hold




ni pon kene tahan dlm position ni 60 seconds..haiyaa..bergegar badan nehhh..



7) Burpees - 5 reps






(1) Start in a standing position with your feet shoulder-width apart.
(2) Drop down into a squat position and put your hands outside and slightly in front of your legs.
(3) Kick your feet back so you’re in the starting position of a standard push-up. Do a push-up and immediately return your feet to the squat position and stand up so you’re back at the starting point. That’s one rep.


8) Running High Knees - 25 reps per side




lari setempat, angkat kaki tinggi2..buat selaju mungkin..


sekian..kelas eksesais hari ni ..ehehe

FITNESS WORKOUT TO DO AT HOME

Disebabkan kita ni sume majoriti nya adalah wanita2 yang ayu dan sangat pemalu nak eksesais kat luar rumah (hahahaha) , jadi bim jmpa ni bbrp cara nak eksesais kat rumah , KHAS untuk mereka2 yg tak sanggup nak tinggal kan cerita SPA Q , citer cina 8tv pkl 7pm , citer WULAN kat tv2, citer korea kat 8tv..hehehe

walaupon korang ske tgk tv, tu sume bukan alasan untuk tidak eksesais. Ni ada bbrp perkara yg korang bleh buat , walaupon dengan kadar KEMALASAN yg di tahap MELAMPAU.. =P~

1. STAIR CLIMBING

You can get the same benefits at home as you would in a step aerobics class at the gym. If you have a staircase in your home, you can get a great workout by simply climbing the stairs. To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up. Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds. Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. You will definitely feel the burn by the end of this step routine. I don’t recommend going up more than ten stairs because it will get tricky to walk back down after that point. If you feel winded or dizzy, start slow. Stick with the first three stairs, and gradually build up your endurance over the weeks and months to come.


2. COUCH KICKS

You can work out your thigh and gluteus muscles by using your couch as a piece of exercise equipment. Stand up facing the couch, with one of the couch arms in front of you. Bend forward, supporting your weight on the arm of the couch. Keep your head down so that you do not put stress on your neck muscles. Kick your right leg back, so that the bottom of your foot is parallel to the ceiling, and then bring it back down. When you are doing the exercise properly, you should feel it in your thigh and butt. Do fifteen repetitions on your right leg, and then repeat with your left leg. Continue switching back and forth between your legs until you feel like you have to stop. You will get results after a few weeks of this “uplifting” workout.

3. LAUNDRY LIFTS

A laundry basket full of clothes can be more than a household chore – it can be an arm sculpting piece of exercise apparatus! Hold the basket above you head, and lift upwards and back down. Do at least three repetitions of fifteen lifts each. If it is too heavy for you, all you have to do is take out some clothes. This exercise will work your shoulders, upper arms, and upper back muscles. Vary this workout by laying flat on your back, and lifting the basket up and down from your chest.

4. WORKOUT VIDEOS

There are some excellent workout videos on the market today that can get you into tip top shape. The 8-minute video series has editions for the arms, back, butt, thighs, and more. Tae Bo, which features the fat-blasting and energizing moves of host Billy Blanks, is a great home workout option, and there are many videos in his series to choose from, including a beginner’s video. Visit your local video rental store, and check out their collection of exercise video rentals. This way, you can try out workouts before you buy a video, and you can get a diversified workout.

5. COMMERCIAL BREAKS

If you are a devout couch potato, and you love vegging-out in front of the television, then commercial break exercise bursts are right for you. While you are watching, do some curls with five or ten pound weights. When a commercial comes on, get up for a burst of intense exercise. Do some sit-ups, push-ups, jumping jacks, or crunches. Get your heart rate up. When the show comes back on, you can go back to the light exercise. Continue the cycle throughout your shows… every little bit counts! You will hardly realize that you are getting a workout.

6. CRUNCHES COMBO

You don’t need an expensive membership to a fitness club or a personal trainer to get some killer abdominal muscles. Crunch routines can easily be done from the comfort of your own living room. If you have problems with neck pain when you do crunches, you might opt to invest in an “ab roller” machine because they cushion your head and neck. If you are doing crunches correctly, your neck should not be strained, but many people have a hard time getting them right, so the head cushion is helpful. Start with some isometrics. Take a five-second count to come up, and five seconds back down. Do five reps. You will feel the burn. Next, do three reps of fifteen crunches at a normal pace. Next, you will turn onto your side, with your upper back and shoulders still facing upward. Do the same workout that you did for the standard crunches (isometric, then at a regular pace) on both of your sides. This will work your oblique muscles, also known as love handles.

7. ROLLING CHAIR PRESSES

If you have an office chair with wheels (a swivel chair), then you can do some arm workouts right at your desk. Just hold onto the edge of your desk while you are seated in the chair, and use your arm muscles to pull yourself close to the desk, and then push yourself back away. This will work your biceps.

8. MARCHING DISHES

Life is busy, so try to multi-task if you don’t have time to fit in a proper work out. When you are stuck in front of the sink doing dishes, march in place. You can also try some calf exercises: just lift yourself up and down on your tiptoes. You should try to incorporate exercise into your daily tasks whenever possible.

9. TREADMILL TIME

If you can afford to get just one piece of workout equipment for your home gym, it should be a treadmill. Walking and jogging on a treadmill will give you an excellent cardiovascular workout. Try to get in a minimum of thirty minutes a day. Experiment with different speeds and inclines.

10. BUST A MOVE

Dancing is a great way to burn off pounds, and it also great fun. Turn on some off your favorites tunes with a fast and energetic beat, and break it down. It doesn’t matter what you look like – all that matters is that you are burning calories, and loving every minute of it.

Apple Cider Vinegar Heinz

Skali rajin smpai 3 posting sehari ..hahaha..kalau ada laptop kat umah tatau la berapa byk entry sehari ..giloss..hehe..

disebabkan dah byk baca pasal ACV ni kan..so semalam ajak hubby bli kat Giant ..bli yg ni ..

ACV HEINZ.. harga rm6.49 jer..

semlm dah start makan sesudu acv + sesudu madu + air suam setgh gelas.

rasanya ? - mcm jus apple masam ..sedap jer..hahaha..bau cuka la kan tapi masih bleh telan ..

kesannya ? - aku mkn pkl 10pm ..pkl 2am terbangun rasa nak berak ..baik nye cuci terus nak berak ..hehehehe..tapi tu mungkin gak sbb semlm melantak mkn mcm2 ..hehe

so dlm plan nak makan at least sehari 2 kali ..pagi n malam ..tapi ade terbaca kat BRAGG nye jenama acv..minum 3 kali sehari ..upon arising , mid morning n noon..tak suh mkn malam..maybe tajam sangat kot kan..

kita tgk apa kesannya kepada weight loss..mana tau membantu gak kan?hehe..tunggu dan lihat ;)

KOLEKSI VCD/DVD EKSESAIS

Harini , Ahad 18/01/09 tiba2 aku ade muncul online.haha..adakah aku sudah membeli laptop atas dasar kegilaan ku berporem dan ber blog?? oohh tidak ..blum ckup bajet ..hehe

sebenar nye tadi nak tgk tiket murah MAS nak balik kuching..mmg murah giler beb , semlm ngan arini je sale tu ..rm34 sehala ..pegi balik rm68 sorang..KL - KCH ..giler ke tak giler??mmg sahih mentall punyer..

masalahnyer , aku mmg bencik ngan MAS ni ..sbb bila part nak bayar mmg mcm s*al..aaaa..kan dah kene sumpah ..aku dah semangat book tadi..time nak bayar,time tu la page cannot be found.bila nak kol CS dorang.tunggu la sampai esok baru ada org angkat.tu yg aku hangin giler tu. dah la aku nak konfirmkan bleh ke tak pakai internet banking sbb aku ni takde kad kredit.haram la ada org nak angkat kol .huh. jadi biarla aku naik Airasia yg murah tapi takde makanan tapi bleh byr senang lenang pkai M2U.mmg geram ni ..aku sabar je la..huhuhu

ok..ekceli arini nak share koleksi vcd/dvd senaman yg aku ada..hahaha..takde la byk tapi best la kongsi2 ngan korang kan..bleh korang2 yg baru nak mula insaf tu pilih mane nak beli ..ehehe..

ni VCD pertama yg aku beli masa aku memula insaf..cina kedai tu yg rekemen..dia kata kalau baru nak mula eksesais..try this one..senang nak ikut dan tak laju sangat ( ye la..dia nye instructor dah tua meh ..eheh) . Tapi seriously, kalau korang ni baru nak berjinak2 eksesais..try this one..mmg senang nak paham , 40min tak terasa la sbb mmg total body workout..lagu ala2 retro skit la tapi still leh ikut muzik ..hehe..kalau tak ske lagu dia,korang pasang la lagu sendiri kat telinga..hehe

Ada aerobik and ade toning session ..so lengkap la ..dia ada tunjukkan cara betul nak buat ad workout ..masa aku semangat ikut ab workout ni mmg flat la perut ku yg montok itu..hahaha

Harga : rm 12.90

lepas agak2 boring ngan rosemary tu kan..aku carik la vcd lain..tp susah nak pilih.last2 aku pilih senam hip hop ni..konon2 bleh ikut aa..haha..ntah ape2 step nye mmg mcm menari hip hop..dah tu asik salah step..so takde la aku nak rajin buatnye ..haha

harga - rm12.90

bosan plak hip hop ( sbb asik takleh ikut step kan..) aku bli yg ni plak ..dance gak ..tapi best skit la sbb ni omputih nye ..yg hip hop atas tu indon nyer..wakakakka..

yg ni ok skit..walaupon ade step susah , tapi masih bleh ikut lagik la..peluh jgn citer..mcm ujan lebat jer..hehe.cuma nya , yg ni takde la toning session ke ape ke ..mmg cardio la semata2..

harga rm14.90

pastu aku beli gym ball sbb murah kat tesco..ehe..tapi tak reti camne nak guna utk eksesais..so jumpa dvd nih ( masa ni baru dpt beli dvd..huhu ) . Kathy Smith ni mmg cool ..sangat senang nak ikut , sbb guna gymball ni slow la skit kan..walaubagaimanapun..sangat la memenatkan ..haiyaaa..mau cramp sume otot ..huhu..

kalau korang dah boring2 aerobik..try gym ball ..good for cardio n toning ..

harga - rm12.90

pastu beli yg ni plak ..konon2 mcm dah lose weight skit kan..bleh la wat toning2..fokus pada part tertentu ..yg best nye dvd nih kita bleh pilih nak workout yg mana and bleh mix n match sendiri ..hehe..ade utk abd , bun n thigh dan arms n legs..bagus tau ..satu sesi 10min..so bleh mix 10min abs,10min arm legs , 10mins bun n thigh. kalau tak mantopppsss lagik tatau la..ehehe..

yg tak best nyer , takde la senamrobik kesukaan kita sume tu ..ehehe..ni lebih pada target area la ..so sesape yg ada masalah lower part ke..upper part saje ke..abs saje ke..berguna la dvd nih

harga - rm14.90 ( ada offer time ni )

ni plak aku baru bli semalam..meroyan betul nak beli ..hahaha..tapi mmg SANGAT BERBALOI ..aku baru buat 10min pon dah hujan lebat ..ehehe

yg best nye ..dlm dvd ni ade warm up , 4 cardio eksesais , dan cool down...bleh pilih antara 4 tu nak buat ape..satu klip 10min ..

4 cardio exercise tu adalah :-

- KICKBOXING -- BEST GILER BABAS..HAHA..I LIKKEEEE

- ATHLETIC INTERVAL - NI PON BEST , GANAS SKIT

- RETRO AEROBIC - NI KELAKAR LA SKIT,LAGU RETRO ..EHEHE

- CARDIO DANCE - WOOO..NI BEST ..MCM2 TARIAN MASUK CAMPUR..EHEHE

yang lagi best, ade pilihan masa nak main clip tu ..korang nak ke tak nak dengar sora denise austin yg pot pet2 tu ..hahaha..bleh pilih music saje atau nak dgr instruction ..

kalau memula nak blaja step , dengar la instruction kan?dah lama2,ikut je step with the music ..

step mmg tak susah sangat ..so recommended jugak untuk yg baru berjinak2 nak aerobik ..ni mmg pelaburan yg sangat berbaloi ..mana nak carik sampai 4 cardio eksesais camnih..

tapi denise austin ni mcm biasa la..sliideee..kick kick ..punch2 ..DIJAMIN akan memenatkan,memeluhkan anda..ehehe

harga - rm19.90

nanti kalau ade beli lagik update lagik ek ..yg penting , kene move it move it ..

MACAMANE NAK START DIET & EXERCISE??

Semua yg akan bim tulis ni adalah berdasarkan pengalaman semata2 , bukan cilok2 copy paste sajer2 dari web memane..kalau bim bleh buat , lagi la korang bleh buat. Bim ni manusia paling PEMALAS nak eksesais dan paling SUKA MAKAN (esp makanan2 yg berdosa la..ehehe ).

Losing weight ni easy to say than to do. sebab tu kene kuat semangat. kalau tak, awal2 dah ke laut ( bak kata posh hehe..) kalau ke laut tu berenang takper jugak , terbakar gak kalori..haha..kalau ke laut tu lemas camne??? sapa nak jawab tu ?? :))

1. NIAT

Sebagai org Islam , niat paling penting. Kalau niat nak kurus sbb nak pakai baju seksi , camno tu ? kurus nye dapat , skali pakej ngan dosa plak .hehehe. Niat kene la yg baik2. InsyaAllah kalau niat baik , Allah akan permudahkan bagi kita..

2. TARGET

Target ni penting. bukan sebarang2 je , kene pk bebetul brapa byk nak buang,brape lama nak ambik masa. Kene ACHIEVEABLE - boleh dicapai, alias LOGIK la kan. jangan plak nak hilang 20kg dalam sebulan ..mereng aa tu ..penurunan berat badan yang normal dan bagus adalah 0.5kg-2kg SEMINGGU , kalau lebih 2kg , itu mungkin kehilangan air dlm badan je, which is NOT GOOD. So, MAXIMUM bleh turun berat dlm sebulan is 8KG . bunyik mcm senang?hehe.try dulu baru tau.

so kalau korang target nak hilang 10kg , memula target rendah2 dulu. katakan dalam seminggu leh lost 0.5kg seminggu , sebulan 2kg . so target 5 bulan untuk loss 10kg. JANGAN TAMAK. ORANG TAMAK SELALU RUGI.HEHE..

kalau korang nak lose 20kg kata kanlah ..nampak mcm susah kan? pecah2 berat tu kecik2 dulu. Contohnyer target to lose 5kg in 3 months..nanti dah sampai target tu, target lagi 5 kg..baru nampak senang skit. ( yeah i know..5kg is a lottttt to lose for people who are obese like us ..hehe)

3. SUPPORT

This is so important. Bgtau laki/boipren/kawan/famili yg korang nak memulakan cara hidup sehat ( cewah ) . korang nak jaga makan n nak eksesais. Gerenti kene gelak punyer..ehehe..tapi WTH kan?? yg tanggung badan ni kita sendirik , dorang bukan tolong pon kalau korang sakit.betul tak? so carik kawan2 yg bleh bantu n bg support, yg bleh tegur, yg bleh kutuk n puji korang ngan ikhlas. salah satu nya mesti la kengkawan kat FORUM kecintaan ramai tu , kat thread untuk org2 cantik tu ..hehehe

support ni penting. sbb bila kita nak mengubah kehidupan yg dah 20 taun , 30 taun kita lalui , takkan dpt ambik masa sehari dua ..betul tak ?? sume tu ambik masa.. dan sepanjang perjalanan tu akan banyak la cabaran2 nya ..TAPI , A LONG JOURNEY START WITH A SINGLE STEP. JADI , BERUBAH LA SEKARANG ! BUKAN ESOK,BUKAN MINGGU DEPAN , BUKAN TAUN DEPAN..kalau nak tunggu masa tertentu , haram la nak menjadik ..ehehe..

satu lagi cara ..write a blog. so bleh luahkan rasa hati sendiri , ask for other's opinion, sharing is caring , so kita tak rasa kita kesorangan menghadapi sume ni ..

4. SEMANGAT

Kene kuat. jgn cepat mengalah, be a fighter. jgn org kutuk skit dah malas , kene sindir skit,terus melantak mee goreng sepinggan. ye la, takut member ckp "eleh,diet la tu konon.diet pun bukan bleh kurus " ni mmg samdol nye kawan ni.

Think positive. kalau berat tak turun ,jgn cepat bising2. kalau berat naik , pk pasal muscle mass ( kalau eksesais la..kalau korang tak eksesais,kuat melantak ,mana nak muscle mass nye..hehe). Jangan asik pikir , tak bleh la..tak bleh la..kene pikir.."aahhh si BIMBO pon bleh , dia lagi gemok ape dari aku ..takkan aku takleh "..hehehe

5. START WITH A STEP

Korang dah ade semua 1-4 tu ?

OK. let's talk "seriously".hehe. Ni apa yg aku buat masa memula nak menjebakkan diri dlm arena berdiet n eksesais ni. I'm just a normal person, i can't change my life overnite. So I take one step at a time .

Diet :-

Ni rupa mknn aku sebelum ni
Sarapan - nasik goreng / mee goreng / nasik lemak ayam goreng (favorite)/ roti canai + teh ais
snack - kopok /kacang ape2 yg ade kat opis aku baham
Lunch - nasik 2 pinggan k ..+lauk mesti ayam atau ikan+sayur skit je+teh ais lagik
snack - goreng pisang / hotdog roll goreng / karipap / kuih muih segala
dinner - nasik lagi 2 pinggan +lauk2 , sayur malas.hehe.

Selepas memulakan pengembaraan di alam diet ni ..menu aku ubah mcm ni

Sarapan - nasik goreng / mihun goreng / capati / mihun sup/ mihun tomyam + teh o limau suam
snack - roti oat / kcg2
Lunch - nasik sepinggan ..+lauk ayam atau ikan+sayur byk skit + air masak
snack - goreng pisang / hotdog roll goreng / karipap / kuih muih segala >> ni masih takleh ubah dinner - nasik lagik n lauk2

Ni 1st step..ada bbrp perubahan je bim buat. sbb tak mampu nak buang terus nasik or lauk2 sedap tu..haha..tapi walaupon sikit, kita akan rasa perubahan tu. esp kalau kurangkan minum ais. terasa perut kurang menggelembung ..hehe

yg penting PERUBAHAN. ubah dari kebiasaan. BETULKAN YANG BIASA, BIASAKAN YANG BETUL..

SUSAH ? start with this :-

- jangan minum ais - kalau kemaruk sangat once a day
- cut ur caffeine intake - kafein akan susahkan badan nanti
- know what u eat - pilih mknn yg betul ..jgn main lantak je..
- cut the potion - kalau slalu 2 pinggan , kurangkan sepinggan nasik tu ..kurang lagik setgh piggan ..sampai jadik sesenduk je ke?hehe
- pilh mknn rebus berbanding goreng ..senang je ni .kalau korang suka mee goreng,tuka la mee rebus. nak ok lagik , mihun sup . kalau korang ske nasik goreng? tayah la rebus, mkn nasik putih je. hehe

Eksesais :-

I dont exercise at all before this. My routine : bangun lambat , mandi kerbau , gi keje , main internet , makan makan makan , buat keje skit , balik keje , makan lagik , tgk tv smpai tgh malam, tido. camtu la hari2 . Haram nak bergerak walau sedikit pon. nak lari? lagi la.hehe.

Atas dasar kemalasan yang melampau tu , aku rasa takde eksesais yg lebih sesuai bagi pemalas mcm aku melainkan BERJALAN. so aku jalan2..lenggang2..tak jauh dari umah kitorang ade The Store. jadi aku niat dlm hati - nak makan aiskrim ke ..jagung ke ..kek ke..supaya semangat nak gi the store tu. smpai je sana, takde la beli pon. sbb lokek ngan duit.hahah. so dah berjaya berjalan2. kene belajar TRICK YOUR MIND.

selain tu - turun naik tangga , aerobik ngelat2 . hehe.

yg penting, MOVE IT. jangan biar montot korang melebar dengan jayanya . every move u make will burn a calories. sikit ke banyak, depends on you ..

TO LOSE 1 KG , U NEED TO BURN 7700KCAL ..banyak? lu pikir la sendiri!

so at least , sehari kene jimatkan kalori mknn 500kcal and burn another 500kcal..kene buat seminggu direct baru leh turun +/-1kg..ada berani ka??hehe

6. KONSISTEN

kalau dah berjaya ubah sikit demi sedikit..kene konsisten . jangan sehari eksesais , 6 hari tido .camne nak lose weight tu ? dlm mimpi bleh ke?hehe..

sentiasa cabar kebolehan diri. kalau hari ni leh jalan 20min..esok 30min..lusa 45min. sampai hari ke 60 mesti korang dah tak balik rumah , sbb asik berjalan jer..hahaha..oooppss..soriii..ehehe

tu je la aku nak taip ..gile panjang ...tapi ni kira sharing is caring la..aku rasa ni tanggungjawab sosial aku ( hahaha ) untuk berkongsi pendapat ngan korang pasal ni.

korang nak ikut ke..taknak ker..sukati la..i've been there and done that.
jangan asik cakap "alaa..ko ckp senang la bim " aku cakap senang sbb aku dah penah buat sume tu ..mcm exam SPM la..kita ckp senang je..adik2 kita mesti la rasa susah sbb belum penah exam tu betul tak ?

so IT'S ALL IN YOUR HAND. you choose what kind of person u'll be.

10 easy get set for physical fitness..( easy meh ?hehe)

Got from my email ..nice one..just want to share with others..bunyik mcm senang , try test dulu 1st step tgk brapa hari nak ambik tu ..eehehehehe

BERAT BADAN SEBENAR

True Weight

To find your true weight, step on the scale first thing in the morning after you've gone to the bathroom. Use that as a guide throughout your wellness programme.
Don't be discouraged if your weight suddenly seems to increase even though you've stuck to a sensible diet and exercise plan. Did you know that your weight fluctuates up to 2.5kg in a day as you eat, drink and even take a shower?
Here's what I found out when I recorded my own weight 8 times in 1 day. Using my example as a rough guide, take your own weight and see how it changes within a day.

KEBAIKAN DIET & EKSESAIS ( SELAIN KURUS..EHEHE)

Morning sume..arini semangat waja aku nak menaip nih..sbb semlm cuti krismas kan..jadi aku takde keje nak buat, jadi aku berpikir..dan berpikir..sambil masak pon pikirrr lagi..hehe

Semua orang tau kebaikan utama diet n eksesais ni adalah bleh menurunkan berat badan @ jadik kurus ..tapi sebenarnyer..banyakkkkk lagi kebaikan yg orang kadang2 tak nampak bila kita diet n eksesais nih..hehe..disbbkan aku byk masa terluang,aku tolong korang pikir dan senaraikan yer?hehehe..

ni adalah dari pandangan peribadi haku yer..apa yg aku rasa dan apa yg aku alami semenjak aku menjaga makan dan eksesais awal taun 2008..

1. Kesihatan

- taun lepas aku MC 6 hari ..betul2 sakit nyer..taun ni aku MC 3 hari jer..tu pon sehari tu sbb aku malas gi keje..hahaha..maksudnye sistem imun badan dah bertambah baik ..bagus2..teruskan usaha anda ye sistem imun!

- taun lepas aku kene AGE ( acute gastroenteritis - sakit perut,muntah,cirit birit yg sangat teruk ) 3-4 kali dlm setaun..mmg teruk sangat , rasa nak tercabut usus..taun ni sekali je kene, alhamdulillah ..tu pon sbb melantak mende bukan2..hehe

- selalunye aku semput kalau naik tangga,jalan jauh skit,lari skit..skang dah tak sempottt..hehe..kira masih bleh ngumpat ngan orang sebelah la walaupon tgh jalan laju ..hahaha

- kesihatan dalaman pon bertambah ..errmmm...contohnyer..ermmm...kehidupan suami isteri la..hahaha..takleh cerita lelebey la..nanti ade budak bawah umo baca plak ..

- period dah teratur skit..sebelum ni bergantung pada ubat semata2..skang dah stop sume ubat doktor , alhamdulillah dah bleh period dengan sendiri nya ..senggugut pon dah sangat berkurang ..

2. Kewangan

- Beras - dulu sehari kitorang masak nasik utk dinner 3pot untuk 3-4 org..skang dah masak 1.5 pot saje utk dinner sbb aku mkn nasik skit je mlm..kalau hubby sorang mkn masak 1 pot je..dah jimat byk tu kan? so beras kat umah kitorang 10kg bleh thn 2 bln lebey..dulu sebulan 10kg..hehe..

- Lauk - dulu slalunye kalau beli lauk ikan/udang/ayam/dgg - sekilo bleh tahan 2,3 kali msk je sbb sume kaki melantak..laki masak sedap plak tu ..skang bleh thn 5x msk sbb dia sorang je yg melantak, kitorang mkn mcm manusia normal ..hahaha..

- Baju & Seluar - kalau dulu dpt pakai saiz XL , L je..shopping complex ni mmg tak adil..baju saiz besar, harga pon mahal ..kalau saiz kecik harga murah skit..apa, dorang ingat orang yg saiz besar ni duit saiz besar gak kerr?? huhuh..so tak sampai ati nak beli baju saiz XL yg harga 39.90 selai ..
skang dah bleh pakai saiz M ..so harga dah kurang skit..kalau kat bundle siap ade jual T shirt RM10 dpt 3 helai ..hahaha..sonok eh ..

- Parking - dulu kalau nak shopping mesti nak carik parking yg dekat , biasanya kene byr la kan..tapi skang dah bleh parking jauh2..i dont mind jalan jauh nak ke shopping complex tu sbb part of my exercise ..hehe..so dah jimat la duit parking..kalau tak pon,jln kaki je la dari rumah ..hahaha..

3. Self esteem & Confidence level

- kalau dulu , asik rasa segan je nak berborak ngan org yg tak dikenali ..org yg dikenali pon segan gak sbb kita rasa mesti org tu kutuk kita dlm hati ..rasa rendah diri nak bercampur ngan orang bila g kursus ke ape ke..
tapi skang ala2 tak sedar diri skit..ramah mesra terlebey2..hehehe..ye la , takdela rasa rendah diri sangat walaupon mmg rendah kan..dan kita lebih paham mcm mana perasaan org yg gemuk sbb kita pernah berada di tempat tu ..

- takde la rasa malu nak ikut husband balik kampung or gi kenduri ..dulu aku slalu rasa laki aku mesti segan nak bawak aku gi memana sbb saiz badan aku yg double dari dia..mesti dia segan nak kenalkan ngan kawan2 dia ..skang aku perasan idong dia mesti kembang kalau nak kenalkan bini dia ni..especially kawan2 yg dtg time kitorang kawin ..sbb masa kawin gemok, skang nampak kurus..hahahaha..perasan ..perasan ..hehe

- kalau dulu jalan2 ngan adik2 aku , mesti xda org nak ngorat aku neh ..sbb tak selera aa org nak nengok..adik2 aku plak slim2 sume nyer..huhuhu..tapi skang dah ade org fewwitt2 haku neh..hahahaha..tapi aku mesti la tak layan sbb laki aku la paling ensem dan kacak di dunia nih..ehehe..

Begitulah hasil pemikiran aku di hari Cuti Krismas semalam..hehe..apa pon sbnrnye terlalu byk kebaikan yg kita akan dpt bila amalkan cara hidup sehat ni ..semoga semua ini akan jadi amalan kita sehingga ke hari tua..aminnn..