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New Fitness Plan For March 2011 & No More Too Much Good Snack!

Saturday, February 26, 2011

Two weeks of recovering from my dreadful episode of food poison, I've been thinking a lot about my fitness plan. It seemed that I did lots of strength training but cardio and flexibility training weren't as much as I prefer to. True, I did lost some inches but after few weeks, my weight was creeping up (at first, I assumed it was the increment of my muscle weight, haha) and the inches losses became inches gained! emoticon And those good oat snacks, that I suppose to only munch 1 packet before and after lunch, became more and more bite, especially when I stayed up late watching movies emoticon

So, one of the good thing about me getting weaker after the side effect of food poison from last week (vomit, diarrhea, swooning, double-appetite after the climax of food poison time gone) - I rethink of my strategy, my workout plan and other things that can help me to achieve inches AND kg losses:
1. emoticon The 3, 2, 1 Plan
- 3x weekly of cardio workout - whether HIIT or endurance - and always involve jumping rope
- 2x weekly strength training, first choice for warm up is jumping rope
- 1x weekly pilate/yoga, any workout that strengthen my flexibility or balance or both

2. emoticon Aim for 3 litres of water, even though had to go to very far away to The Ladies in the office (actually, the distance helps my daily walk!)

3. emoticon Before and after lunch, 1 packet of high fibre dark chocolate oat biscuit (3 pieces 2.5"-diameter biscuits, not too big but enough to feel temporary full, together with lots of water) - to help curb munching less healthy snack craving (at least, I think it's high fibre, what with helping me with digestion, haha)

4. emoticon Sleep as early as before 22:30 and when I wake up (by myself or the alarm), no more linger in bed coz the lingering will bring me to re-snooze and the 2nd, 3rd, 4th wake up will lead to splitting headache and dizziness!

5. emoticon Do quality time at work - leave home to work before 06:15 and leave office before 16:30 so that I can have more time at home before sunset to do my workouts.

I've tried #4 and #5 these past few days and I feel much better at myself, not as tired as before and driving home between 16:00 and 17:00 proved to be very enjoyable, not much traffic jam emoticon It's a very good thing that my office hour is 07:00 to 16:00, compare to other companies and government offices which usually about 08:00 - 17:00 - can escape earlier from other people coming out from other offices, hehe.

  Member Comments About This Blog Post:

TESSA1964 2/26/2011 10:53PM

    Sounds good. Glad to see you are back.

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JULIEANNCAN 2/26/2011 10:48AM

    I'm glad you're feeling better! Your new plan sounds emoticon!

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FEED_ME_SHOES 2/26/2011 9:14AM

    I love the 3,2,1 plan! I need to work on number 4. This is a great plan, sounds like march will be very successful for you!
I need to start making plans for next month.

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How I Fare So Far In Q1 2011

Sunday, February 13, 2011

My first quarter of year 2011's goals:
G#1: Do 2x strength training weekly = YES, I consistently doing it now emoticon

G#2: Get a good quality sleep at least 6hrs daily = I barely reach 6hrs, usually managed 5 hours emoticon

G#3: Eat fruit at least 5x weekly = I think this starting to be a routine, almost daily before dinner but still not sure, hehe

Anyhow, I think I'm progressing positively emoticon And I hope SP friends also doing great in this year!

  Member Comments About This Blog Post:

SUMMERSMILES1 2/16/2011 7:33PM


Have a great week.

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JULIEANNCAN 2/13/2011 6:56PM

    emoticon You're doing great! Keep on working toward your goals! :)

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RACINGSLUG 2/13/2011 9:23AM

    You are doing great! Strength training is so important, not only for weight loss but for your bone health. Sleep is important too, though... we often shortchange ourselves on sleep when it is often the healthiest thing we can do for ourselves. Don't stop trying!

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Just Strength Today, No Sandwich

Saturday, February 12, 2011

Even though it was Saturday and I should have lots of time compare to workdays, I couldn't do my sandwich workout. Oh, well, at least I'm still consistent doing my strength workout twice weekly since last month emoticon

Coz of time constraint, I had to split my strength workout in two time - first, before helping out my mom in kitchen and prayer and second time, after prayer (then continue my tasks in the kitchen, hehe). What I did for today:
1. Warm up on elliptical 5 minutes
2. Strength training #1 4 minutes
- Alternating dumbbell bicep curls, 1 set of 20 reps with 3lb dumbbells
- Bridges, 1 set of 20 reps
- Crunches, 1 set of 20 reps
3. Cool down on elliptical 5 minutes
4. Stretching #1 2 minutes
***doing something else
5. Strength training #2 10 minutes
- Modified pushups, 1 set of 20 reps
- Lateral lunges, 1 set of 20 reps
- Plank, 1 set of 20 reps
- Dumbbell shrugs, 1 set of 20 reps
- Skater squats, 1 set of 20 reps
- Superman
6. Stretching #2 2 minutes

I knew that I had limited time - didn't want to keep my mom waiting forever, right? - so it was quite challenging to control my movements as usual, so tempted to rush through everything, throw away cautions on postures. Fortunately, I beat my panic self and went through everything just like I always did - well, maybe I did rush a bit on skater squats and lateral lunges but those two were too much fun to do slowly, felt like I was gliding (lunges) and did sumo on my mat, hehe.

  Member Comments About This Blog Post:

FEED_ME_SHOES 2/13/2011 6:45AM

    I know the feeling, i get frustated when i dont have much time for my workouts, and sometimes i end up skipping it altogether if im short on time, because i think 15 mins is not worth getting a decent workout in. When i feel this way i think of this quote:

'If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.' - Martin Luther King Jr.

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FATHINSN 2/13/2011 6:24AM

    Thanks, everyone! I actually wanted to end with the first part but I pushed myself to finished the rest of exercises, I had no excuse other than just being lazy if I didn't want to continue, hehe

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JULIEANNCAN 2/12/2011 9:40PM

    emoticon You're doing awesome!!! :)

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TERESAMARIE1959 2/12/2011 7:34PM

    Well done!

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CARINAREADS 2/12/2011 2:39PM

    You did great, even if you had to split the workout in two! :-)

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DOTTIEJANE1 2/12/2011 10:11AM

    Great job getting it in. Short on time but hay you got it. Job well done.Dottie

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WEKIMER 2/12/2011 8:33AM

    Your sandwich workout sounds interesting. I had to stop by and see what it was. Great job even though you were short on time. kim

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My Measurements In 2nd Week of Feb 2011

Friday, February 11, 2011

Just add two more areas to measure - under my bust and chest (or breasts, I guess, haha).
Comparing to the my previous measurements and today's, I think overall is OK but somehow my waist is increasing in inches emoticon

- Under bust = 27"
- Chest = 34"
- Waist = Prev 28", Now 29.5" (I blame this to my red flag, lots of bloated situation, haha)
- Below navel = Prev 35.5", Now 35"
- Hips = Prev 37.5", Current 38"
- Thigh = Prev 22", Current 22"

Total losses = -1.5 emoticon
So, I conclude that I better check my diet (maybe I was a little bit overeating when no one at home, hehe) and it's time to include cardio interval workout in my training plan (I've already have a plan and gonna start next week emoticon)

  Member Comments About This Blog Post:

JULIEANNCAN 2/12/2011 2:08AM

    I'm sorry that you're not happy with your measurements, but we all fluctuate from time to time and you're working hard! I think adding cardio would be good. Keep up the good work and your good attitude! emoticon

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My Cardio Interval Plan

Friday, February 11, 2011

I haven't done cardio interval in a very long time or since I remember (haha, dunno when was that!). So, based on this article, High Intensity Interval Training, below is my plan:

1. Warm up 5 minutes
2. Interval (Wk 1 - 16, the original plan is 8 weeks but I make it double as I might do cardio interval only once weekly):
- Wk 1, 2: Repeat 2x =Work interval (max intensity) 1 min - Recovery interval 4 min
- Wk 3, 4: Repeat 3x=Work interval (max intensity) 1 min - Recovery interval 4 min
- Wk 5, 6: Repeat 4x =Work interval (max intensity) 1 min - Recovery interval 4 min
- Wk 7, 8: Repeat 2x =Work interval (max intensity) 1.5 min - Recovery interval 4 min
- Wk 9, 10: Repeat 3x=Work interval (max intensity) 1.5 min - Recovery interval 4 min
- Wk 11, 12: Repeat 4x =Work interval (max intensity) 1.5 min - Recovery interval 4 min
- Wk 13, 14: Repeat 3x =Work interval (max intensity) 2 min - Recovery interval 5 min
- Wk 15, 16: Repeat 4x =Work interval (max intensity) 2 min - Recovery interval 5 min
3. Cool down 5 minutes

The plan is easy to follow and if you're quite good with numbers, not a problem to remember the plan, hehe. Plan to start next week as this week I'm taking it easy because of my red flag!

  Member Comments About This Blog Post:

SUMMERSMILES1 2/11/2011 5:36PM


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