Want to learn Yoga with me?

I'm going to my 3rd Yoga class today and I never felt 'cooler' in attending one! :-)

Today's class at 6.35pm at Fitness First, IOI Mall, Puchong. Anyone would like to follow me? I have guest passes with me! *wink wink

Upper body work out

My cute boyish looking trainer put me on upper-body-workout today. I hateeeeeeeeee upper body workout [includes arms, shoulder, back & abs]. My trainer always come up with workout using different combination of instruments. What I did today...
1. First, it was a warm-up session - 15mins of cycling at the speed of 60-70 and then, little bit of workout on hamstring & buttocks using 40kg of weight.

2. Next, you got to put down weight of 25kg (1 set) & 30kg (1 set).

3. Immediately followed by another machine where you put the weight vertically - 15kg (1 set), 12.5kg (2 sets).

4. No rest in between.. so quickly got to run to the cable cross. Apparently it is the most versatile exercise equipment. This time, you got to sit on the gym ball and pull the weight (20kg) alternately using your left and right hands (2 sets) and pull using both arms (1set).

 

Image from design2bfit

5. Quickly run to another equipment where you pull the weight (15kg) up against the gravity by standing up and squatting (1 set).

6. Redo #4 and #5.

7. By now, I am half-dead. But this is not the end, another 10mins on the treadmill. Briskwalk at the speed of 5.5 and at the same time, hold 6lb weight (dumbbell) for 3 mins, the next 1.5min, lift up and down the right dumbbell and 1.5min for the left one. 3mins run (speed = 6.0) with the dumb bell. My problem was not the pain but the fact that I have to balance the dumb bell. The last one min, run at 6.5.

8. I'm officially burned out at this stage. But we have the last stage now - the abs. Normal abs workout - 20 times, with legs lifted up (almost 90 degrees) - 20 times, swinging knees left and right - 20 times. End it with plank (holding your body on your arms) for 20 sec.

9. I'm dead.

What do I do in gym?

I used to go jogging/brisk walking. My body weight started to reduce but it reached the plateau soon after. So, I forced myself to enroll in a gym without a personal trainer (PT). They cost a lot, mind you. But for my health sake, I decided to go on with it.

In total I have had 18 sessions with my PT. It is too early to see changes in the weight (apparently weight loss will only start after the 4th month) but I can feel the improvement in my muscle strength. I can lift more weight with ease and do more repetition without feeling very sore the next day. I'm feeling very much comfortable working out on my own without any help and it really feels good to exercise.


What exactly did I do in gym?


Well, for the first few sessions, it is like orientation. The PT will teach you various types of exercise equipments that they have and you will start learning how to use them. The next sessions (at least 2-3 months) will focus on your muscle strength. Its all about weight training - lift, push and pull weight. This is to make sure you are strong enough for the cardio work outs which will involve your stamina and at the end, weight loss.


Besides working out, one also have to take care of the diet. Slowly bring down the percentage of refined carbohydrate and increase consumption of whole-grains. More protien-based food eg. lean meat, boiled chicken without skin and soy, and fruits-vegetables. Lots of water to replace the water lost during workouts (especially after you have started the cardio regime) and lesser sugar/salt/oil intake.


I'll be following up with daily diary of diet & exercise in nutritioday whenever possible. Bookmark it! :)

Workout updates to come..

Today my trainer asked me if I am posting anything about my fitness/workout in the blog. That got me thinking - no! Wonder why I didn't update even a single post on it. Wasted! Anyway, they say it's better late than never right?


Watch this space for my workout/diet updates.. Will update as much as possible ;-)