Tips on Reducing Weight and Staying Fit *part 2*

Sepertinya i mengelat tulis part 2 but believe me it is cz im in a middle of a series of exams. In fact monday to friday kot! Ni curi tulang to write this. Ill make sure its not too long but useful.

1st off i mmg bukan org kaki exercise sedunia esp masa final sem ni cz my time bcomes very limited. I used to do either daily 2km jog + floor exercises and toning OR 1 km swim daily. But this has become almost impossible to be done daily so i had to find other ways.

Not exactly exercise itu, u have to be in ur best sports attire and sweat ur heads off.. tak tak..mulakan dgn langkah2 mudah yg membakar lebih calories..baby steps when accumulated akan jadi gunung tau~!

BAN lifts..always use staircases. My mom does it daily (now da kurang cz ade plantar fascitiis). She would naik 12 flights of stairs from the parking lot all the way to her office. And at the hospital when i need to get to places..turun naik 4 tingkat 3-5 kali sehari bukan satu masalah. Lift da la lambat. Kalau penuh kne tggu lagi. Kena pulak ade org kentut dlm tu, kang lagi merana..so, naik la tangga.. ajak skali kengkawan ramai2. Moh, cergas!

Org Malaysia i realise ade habit yang sgt buruk..sgt buruk rase cm adei..annoyingnye,..kalau bole nk parking terus depan cubicle masing2 tuh..ade ber-triple park semata2 tamo berjalan jauh. Its okay people, jalan je jauh sket. It will do ur health wonders kalau buat hari2. I always do so tu psl berani ckp.

Ade gak org dgnkan walk backwards..burns double tapi ape pulak kate lelaen yang memandang aite?

Sometimes i main tipu pasang ankle weights ( i beli 2kg each kaki harga rm 16/pair at Tesco ,u can opt for lighter ones if u wish). It will use up upto 20% more calories than without it. Tapi ni use sparingly la cz excessive kang jadik osteoarthrosis/osteoarthritis la pulak..no no..like seminggu sekali dua is okay. Pakai seluar panjang g keje +  kasut yang flat..NO ONE realised i did.. hehe

In times of severe malasness but in deep boredom... i would pasang a series (eg- CSI: miami 1 episode) and will use this! (RM 19.90 again di Tesco ye)

Gelek gelek selagi mampu sampai abes cerita. Kan da tak bazir masa. This thing kalau ade sakit blakang jgn pakai ye. And dun overtwist kang 3 hari terpele'ot.. *kata2 berdasarkan pengalaman*.. and very the spins by bending ur knees a bit and also by having dumbells/ botol air mineral 500ml filled with water/toning gymball to add resistance. 

Ape lagi ye nk cte? huh..i guess so far ni la yang i buat. If anybody has any other experiences, jgn malu2 add in commnt box ye! okay me needs to sleep..its alredy 2am and my exams is at 9 am esok..yikes! 

Rajin2 doakan kami ye.. =]

till then~!

Tips on Reducing Weight and Staying Fit *part 1*

Adda requested for this. Though I am no expert, Im speaking purely based on pengalaman. Yes, 2 months seems a little tight (this is based on the time Adda has left, not me) but it can be worked out.

I started off by kicking my bad habit on snacking silly stuffs like chips, candies and yang sewaktu dengannye. That really help a lot. Seriously. Even Luqman swore by that.

Say No to these. Okay ade la sekali sekala like seminggu sekali teringin i mkn la sekeping dua oreo tu but thats it. If nak snack try a low cal/ low sugar thingy like fruits or yogurt. If nak masin gak i g makan soup Vono or simply makan garam..(this is my habit, i mmg suka mkn garam tu..bkn la makan cm nasik but merasa je)

Like fast food, high cal stuffs like mknn bergoreng, nasik lemak..i limit kan to sekali seminggu je. be strict w urself. Pilih hari yg teringin nk makan McD for that week and jggn gatal nk makan lagi skali till the next turn. Ni memerlukan semangat jati diri yang tinggi and tukang marah di sisi..in my case me and man saling marah each other. haha

It is advisable to substitute daily food with healthier alternatives, like instead of white bread amik whole meal. Instead Honey Stars, g makan muesli and whole brans. It will keep u fuller- longer, and also its high fibre content will make ur "passage" smoother. Like really, i have habitual constipation since kecik sampai luka2 my  "exit path" down there tu--> do type anal fissure in google if u r curious * n in case u r wondering, it does hurt like %^&$, sgt2*

If like me ade one time *the whole of sem 7* i  gile kira calories sampai sgt kedekut calories. In my case i needed 1900 kcal/day to function but i only took like 1200 kcal/day resulting in deficit of 700 kcal/day. The body akan automatically amik deficit tu from other sources in ur body eventually using up ur fat.* sila rajin bace label ye*

Tapi tak thn lama sbb tak larat la pulak nk jadik accountant hari..5 bulan  direct tu kire achievement dah..hahaha

 But beware. This method can backfire if u makan not enough protein cz ur muscles may be used up instead of fat and if muscle yang hilang, ur Basal Metabolic Rate (BMR) akan menurun and lagi susah nk turun berat/inches.So makan sikit2 (esp high protein and some carbs)  at regular intervals.

 I pnah dga they say the best is 6X sehari but in small portions..like suku pinggan nasik (or simply gune pinggan kecik so nmpak like pinggan full and psychologically akan rasa puas ati makan sepinggan penuh) . But im unable to do this due to time constraint so im not entitled to comment further. This however works in diabetic patients in order to have good blood sugar control.

Rajin2 minum plain water.. in my case im used to drinking upto 4 litres daily. Recommended for normal adults is 2 litres. So try to make it up to that. AND 2 litres tu TAK TERMASUK juices, tea, coffee, yogurt drinks etc tau.. just good ol plains.Keeps u fuller, hydrated and is good for healty skin and also kidney function maintenance.

Myself mmg ban terus any flavored drinks. Minum masa Raya camtu je..like 2-3 kali setaun. Lagi2 air gas..woo~ I TAK SUKA . And another tip, if lapa..g minum air.. if still lapa, baru g godek dapur carik food.

To know u r drinking enough, ur pee akan kaler clear (mcm air tu gak) or ver very silghtly yellowish.. if yellow semacam tu, sila g telan lagi 4 gelas air hokeh...

*bersambung di Part 2*

Gigih Berusaha Tangga Kekurusan

6 is a big number....tapi bile di kepilkan gamba montel saya sebelum (masa kat india/baru balik india) whereby exersice bukan lah perkataan yang wujud dlm kamus hidup...sgt montel kan mereka berdua ini?

Dan mari kita buat perbandingan 1+ tahun kemudian,hasill gym dan diet yang seimbang

And that,my frens..is after 8kg was extracted outta me in form of hard work and menahan cravings for snacking..

Latest photo of me...after tak exersice sebulan lbih sbb bz nak mati

YES!!! I PUT ON 2KG AGAIN!!!! arghhh~!

So, exersice la anda! Ill post my usual routine later when i have time okay..hitting the gym now..so frustrated w myself