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! :)

Green Tea

Do you really believe that a daily consumption of green tea will help in loosing weight?

The answer is Yes. There are considerable amounts of research being done to prove its effect on weight reduction and prevention of other degenerative disorders like Diabetes and Cardiovascular disorders. Green tea is a type of tea made solely with the leaves of Camellia sinensis, that has undergone minimal oxidation during processing. It is rich in antioxidants which is claimed to have beneficial effect in prevention of Cancer and prevention of the progress and cure of Cancer.

Other than the traditional green tea, you can try having mint tea with lemon which has rich flavor and has same antioxidant properties. Just add little honey and you'll never forget the taste and the joy it gives. Hence two cups of greentea is absolutely recommended for healthier life.

Further Reading: Green Tea

I walk

to lose weight.

No joke.

I am not really fit enough to jog every day - I have tried and ended up with aching legs for 2 days. Then I came across a nice website dedicate to WALKING. Well, its actually a part of a website but has enough materials to be passed off as a website by itself! They touched on various aspects of walking and health. If you are trying to lose weight, then I suggest you to read up the section on Burning Calories - How to Walk for Weight Control. Good reading materials which I am currently hooked to.


Whether I will succeed losing the remaining 11kg (to achieve 15kg weight loss) or no, I am happy that I have actually picked up an healthy routine. I know eventually I will get more benefit from it. God bless!

I'm an overweight nutritionist

Sad truth. I know.

Its not easy to educate others when we ourselves are not perfect. Well, no one is perfect but that is another story for another day. I will never listen and trust a doctor who smokes. I may be prejudiced but hey, a doctor who preach about good health should do what he preaches. Same goes to me.

Looks cute.. but overweight *sigh, just like me :P

I am a picky eater, careful about my diet and fairly active. No, my weight gain was not due to these two factors but due to some 'interesting' factors which I can't discuss. But that should not be a reason for me to continue to be in this condition isn't it?

I am putting in a lot of effort to lose those extra pounds. Yes, a lot of effort. I have put up a weight loss ticker in tulipspeaks. Hmm.. may be I should put up one here too. Good for self-motivation purpose. Yes, self-monitoring is the key factor to lose the inches by yourself.

As time goes by, I will share more of the tips that I follow, especially if it works! :P