FATHINSN   77,052
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FATHINSN's Recent Blog Entries

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

    emoticon

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TIME2BLOOM4ME 2/11/2011 10:41AM

    emoticon

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Tuesday Was A Fantastic Workout!

Thursday, February 10, 2011

It's been two days but I'm still so excited on my new discovery after my Tuesday's workout. As usual, I did my sandwich workout but instead of do my jumping rope before and after the strength training, I squeeze in jumping rope between 2 groups of full body toning exercises. I wasn't feeling too tired like previous workout days but more energized as if alternate strength and cardio preserving and further more, charging up my energy level! And I even did second set for each upper, core and lower body exercises, making it 1 sets for 6 exercises and 2 sets of 3 exercises. I was more relaxed and in control of my exercises movement, just aiming to do 20 reps for each exercises. So, here what I did on last Tuesday:
1. Warm up on elliptical 5 minutes
2. Strength training #1 9 minutes:
- 1 set of 20 reps alternating dumbbell biceps curls with 3lb dumbbell (I think by end of this month, I can increase my free weights!)
- 1 set of 20 reps bridges (I tried like what in my previous blog www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=3994234
)
- 1 set of 20 reps crunches (as slow as I can, steady movement and always make sure my lower back touched the floor all the time)
3. Jump rope #1 40x 2 minutes
4. Strength training #2 8 minutes
- 1 set of 20 reps modified pushups
- 1 set of 20 reps lateral lunges
- 1 set of 20 reps planks (on my hands, not on elbow, yay!)
5. Jump rope #2 2 minutes
6. Strength training #3 7 minutes
- 1 set of 20 reps dumbbell shrugs with 3lb dumbbells
- 1 set of 20 reps skater squats
- 1 set of 20 reps superman (dunno why they call this superman but must be nice to have very big fan blowing at me while I'm wearing big cape and doing this exercise, haha)
7. Jump rope #3 2 minutes
8. Strength training #4 7 minutes
- 1 set of 20 reps modified pushup (the second set!)
- 1 set of 20 reps lateral lunges (the second set!)
- 1 set of 20 reps crunches (the second set!)
9. Cool down on elliptical 5 minutes
10. Stretching 3 minutes (coz family kept calling me to eat dinner, had to cut short stretching, hehe)

This Saturday, I'm aiming to do this again, I felt so fantastic after doing this workout. I slept better AND woke up without the alarm the next morning!

  
  Member Comments About This Blog Post:

JULIEANNCAN 2/11/2011 2:40AM

    emoticon I'm glad it's working for you and making you feel good. :)

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LEIGHMNICHOLLS 2/10/2011 6:08PM

    great job! Keep it up!

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SUMMERSMILES1 2/10/2011 2:24PM

    emoticon

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Bridge - From Simple To Challenging

Sunday, February 06, 2011

Another great exercise to do is Bridge. I found video about bridge, from basic move to do it more challenging:

1) Basic Bridge
Lay flat on you back then raise hips up, squeeze the butt and holding 1s at the top position and back down.


2) Single Leg Bridge
Start like #1 but pull right knee towards chest and use the other leg to raise the hips. More working at the butts and challenging to the core.


3) Single Leg Bridge Extended
Start like #1 but extend right leg upwards and use the other leg to raise the hips.

4) Single Leg Bridge Against a Resistance Band
Similar like #3 but to make it more harder, put resistance band on the extended leg and hold each end of the band at sides.


I'm currently do #1 but instead of hold 1s at the top position, I do 10s and repeat twice (total 3 sets). I think I'll try this way next time.

Links:
http://bcove.me/prb81vhf www.shape.com/videos? bcpid=72857897001&bckey=AQ~~,AAAAAFR79sE~,
Yok_r1P7OXMvrrGAM7aDgkZeVxYbS6MH&bclid
=6194 26701001&bctid=753997210001&autoStart=fals
e


or bcove.me/prb81vhf

  
  Member Comments About This Blog Post:

SUMMERSMILES1 2/7/2011 3:20PM

    emoticon Thanks for the sites and photo. I do the basic bridge in my strength training routine. I haven't tried the other two, I might soon.

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AMALIA8 2/6/2011 8:06AM

    Those are some neat looking bridges. I might add the bridge to my strength training routine! Thanks for the ideas and the pictures are great!

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Just To Update How I Fare With My Bedroom De-cluttering

Friday, February 04, 2011

1. Remove 2 big boxes to outside of my bedroom - emoticon[DONE, the first thing I did in this list!]
2. Makeup my bed ... prettily - [I've clear up non-bed-related stuffs off my bed but not yet makeup the bed nice and pretty ]
3. Fold clothes ... in more acceptable ways - emoticon[DONE, just last night before I went to sleep!]
4. Pick up all my readings - novels, magazine, brochures, etc etc - [just a tiny budge, not quite major changes]
5. Separate clothes into 3 piles of Ds - Do Wear, Donate, Dispose - emoticon[DONE, change of plan, instead of the 3 piles, I just put back things where they should be, took out what I rarely wear and put in far, far, above cabinet (well, just above my head, haha)]
6. Do neat arrangement for all my stuffs emoticon - [looks like this will be last thing I'm going to do]

And if I finish everything before night 7th February , I'll buy the bracelet that my friend sell online (I changed my mind about sterling silver jewelry as it's kinda hard to find nice one in my hometown, have to go to the big city. I much prefer to look first before buy so buying online is not quite an option, hehe) Here;'s the picture, Amelia Princess Bracelet, taken from this website:
www.lovelypearls.lot.my/index.php?ro
ute=product/product&product_id=6086

  
  Member Comments About This Blog Post:

JULIEANNCAN 2/6/2011 9:55PM

    Very pretty bracelet and a nice reward for your goals! :) Good luck!

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MISSLISA1973 2/4/2011 11:51PM

    One day, I'll get my bedroom clean too.

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FATHINSN 2/4/2011 10:25PM

    So that's why I didn't have enough rest - coz my bedroom was full of junks or at least, things strewn everywhere! For past few night, I slept at other bedroom and those were very good night sleep.

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FANGFACEKITTY 2/4/2011 10:07PM

    Having your bedroom organized and decluttered is a great feeling! I just finished mine (mostly) last weekend, I only have one large box left to go through. Every time I walk in my room I feel better, I don't have as much stress because the clutter is gone.

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SUMMERSMILES1 2/4/2011 9:12PM

    Great goals. I have similiar ones. Also, very nice bracelet as your "reward".

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