End of 30 Days Jumping Rope Challenge.. anddd the new challenge!

Salam.

Minggu lepas tak update pun pasal Week 3. Sebab? Period and taknak discourage dengan weight gain haha. Alasan baik punya. 

Anyway, today I finish my 30days challenge. Actually belum smpai 30 hari pun tapi I fast forward few days punya workout so I finish it all. 

So this is what happen from week 1 :

STARTING WEIGHT & BODYFAT %

WEEK 1

WEEK 2

WEEK 4 - FINAL RESULT

As you can see, I only loss 700g of weight but lose 7% of bodyfat. which is AWESOME!

I do expect more weight loss apart from 700gram because jumping rope was the best cardio workout but I'm not strictly doing jumping rope only so fatloss is a huge bonus for me. 

Come to think of it, I would rather be heavy, rather than "feels" heavy. I dont have any problem having a 70kg body with muscles, rather than having a 50kg body with fats. haha. No offense though. 

After 4 weeks of intergrating jumping rope in my daily workouts, I feel tremendous change. 

- dah pandai buat banyak skil jump rope

- badan dah tak kekok. jump dah tak sakit kaki.

- endurance getting better. x mengah kalau jalan jauh or naik tangga

- inchloss, jeans sebelum ni adalah sangat longgar. tapi mungkin jugak seluar tu yg membesar haha

- banyak baju dah muat. ok, mgkin jugak inchloss. hehe

Kesimpulannya, jump rope is the best cardio. It can easily increased your heart rate so seswai utk warming up and burns more than jogging for the same amount of time.. 

Dr Sara Solomon cakap kat SINI  :

"Jumping rope engages your core and is a full-body fat-blasting workout. In just 10 minutes of jumping at 120 turns per minute, not only do you accomplish a total body workout, but you also burn 150 calories.  In fact, just 10 minutes of nonstop jumping at 120 turns per minute provides the same cardiovascular benefits as 30 minutes of jogging.   Your workout doesn’t need to be long to be effective.  When strapped for time, work smarter, not harder by performing an all-in-one Jump Rope circuit."

Soooo why do you bother to jog for 1 hour if you can burns the same amount of calories with 20mins of jump rope? hehe 

tapi kalau minat tu lain la cerita. jogging dpt cuci mata. jump rope kena fokus, sebok tgk org, sangkut la kaki. hehe. but I just dont have much time to jog. and I am not good at it. Ada orang tak percaya 20mins will makes wonder berbanding 1 hour of jog. Seriously, I rarely run or jog. So do u think 20mins makes wonder or not?

Nak start this journey, u need to read a lot. jangan membuta je ikut semua orang. orang buat tu, kita pun buat. tak semua benda yg orang lain buat menjadik untuk kita. tapi sharing ilmu adalah sangat bagus. jangan ingat kita dah tau semua, tapi dalam masa yg sama, kena yakin dengan apa yang kita buat asalkan tak memudaratkan diri sendiri. 

I personally believe HIIT(high intensity interval training) or HIRT (high intensity resistance training) works well for me. Weight training and Intermittent Fasting really helps in fatloss. I dont have luxury with time because of works and 2 kids. and 1 big kid which is my husband haha. 

You can always choose which one you prefer. Either 1 hour jog or 20mins HIIT, the point is just do what works for you. Dont have 20mins? Cut your TV time. Wake up earlier. Get off the computer. Workout at the office. Yes, u have the time. Dont bluff. Its just an excuses u made up for yourself. 

Anyway, I am superexcited to start a new program, namanya 6 weeks shred by Maximum Afterburn.com 
Link nya kat sini http://maximumafterburn.com/six-week-shred-welcome

Basically semua workout HIRT, campur sprint n jump rope. Dalam seminggu 5 hari workout, 2 days rest. Kalau berminat kena sign up kat situ nnti dia email workout tu hari2. so mcm ekslusif skit la program ni sebab dia tak share kat web dia. Nanti kita tgk apa jadi dlm 6 weeks. kalau tak shred gak tak tau laaa hahaha 

Good luck to myself. Semoga boleh komited dan istiqamah. Amin.

Week 2 #30daysjumpingrope Challenge and the first 10kg is DONE!

Salam..

Harini cukup 2 minggu dah 30days jumping rope yang aku buat sendiri dan aku syok sendiri tu hahaha
tak kesah la syok sendirik pon janji aku ada jadual workout yang aku akan terpaksa buat so takda la ngelat saje kannn..

By the way, today's result is remarkable. tp tatau la kalau scale aku rosak or bengong sbb tiba2 mcm turun banyak bodyfat.. let see..

WEEK 2

Weight loss : 600g

Fatloss : 3%

The weightloss is just a normal weight loss.. but the fatloss is some kind of unpredictable. I hope my scale didnt fool me eh? 

Jangan minggu depan naik pulekkkk suda laa hahaha but I do expect some weight gain next week because miss P will be coming around hehe

Anyway, I'm still on intermittent fasting for this week but I'm off during weekend. weekend adalah masa bersukaria bersama keluarga so..payah skit..

This week was more intense than last week. I felt sore everyday..seriously everyday even on my rest day. But sore is a new sexy right? hahaha layankan ajer.. 

I've started taking fish oil as a supplement. Bought it from Cosway at RM25+ I guess. harga diskaun. klau tak lagi mahal. 

the web : http://www.cosway.com.my/product/health/supa_epa.htm

My jumping rope skill is getting better. I can do the crossover now y'all! haha 
tapi 2-5 reps pastu sangkut..kah2.. everything needs practice. kalau malas prektis mmg takkan dapat. jangan mimpi aje. hehe

Jump rope adalah satu2 nya workout yang ko tak boleh nak buat dengan malas walaupun dah letih tahap ape.. sbb klu malas2 tali kena badan. malas2, sangkut kat kaki. nak tak nak, kena hayun sekuat hati dan angkat badan sekuat mungkin. sbb tu jump rope ni best. 

Oh btw, dengan weight 65.1kg, I am almost 10kgs down from my post partum weight.. yeyyy!! Lepas habis pantang haritu masa kat Kuching ada timbang and I was 75kg. I am so grateful..Alhamdulillah.. 

This is how 10kgs looks in a picture :

Walaupun belum nampak beza sangat kan..tp I can feel the difference..
My goal is not yet achieved. But the 1st phase is done done done !!! weehoooo..! 2nd phase will getting harder, I know..so I need to be mentally prepared n be more determine. 

Mungkin ramai yang rasa menyampah sbb wall fesbuk aku skang dah penuh dengan citer workout saje.. (selain luahan hati ckp omputih tika marah itu haha) tapi aku tau masih ramai yang perlukan semangat nak start workout. Aku harap sedikit sebanyak apa yang aku share dan tulis akan bantu korang dengan semangat tu, buat korang terpikir "klau dia yg anak dua, badan besar, boleh buat semua tu, kenapa aku tak boleh buat?" 

Akhirnya, semua tu terpulang pada korang sendiri. part aku untuk bagi korang semangat dah lepas.. part aku untuk ingatkan dah lepas.. tinggal part korang sendiri jer nak buat ke taknak. 

Semua tu, ada dlm minda korang. selagi tak bergerak, tak terlaksana. all u need is just one move. tukar baju workout, pasang kasut n start. And dont forget the music, it keeps you going.. ;) 

Layan G-Dragon - Heartbreaker. You will push more. Selamat berhujung minggu semua. Jangan Malas !

WEEK 1 PROGRESS AND INTRO ABOUT INTERMITTENT FASTING (IF)

Salam.

So today will be my end of Week 1 30days jumping rope challenge. It is supposed to be tomorrow but tomorrow is my rest day.

This is my 1st week progress :

Weight loss : 700g

Bodyfat % loss : 2%

I am more than happy for 700g and 2% loss. Normal weight loss should be around 500g-1kg in 1 week. but the 2% bodyfat loss got some hidden story. hehe

Siapa pernah dengar intermittent fasting atau IF?

Basically, konsepnya adalah Eat Stop Eat

ada banyak protocol :

- puasa 24jam contoh : 8mlm ni last makan, 8 mlm esok baru makan lagik

- 16/8 - puasa 16 jam, makan 8 jam. contoh : puasa start 8 malam, bukak puasa jam 12 tghari esok, bleh makan sampai jam 8 malam then sambung puasa

- 18/6 - puasa 18jam, 6 jam bleh makan.

(haaa ada la org start ckp tu "laaa puasa je la ikut sunnah.. buatpe nk ikut org kafir punya program ni..sunnah Nabi takmo ikut..bleh kurus jugak apa" -- never judge people if you don't understand the real story, my friend )

Masa buat IF ni, tak boleh makan apa2, cuma boleh ambik minuman rendah kalori macam kopi o no sugar, green tea dan air kosong.   
Bila dah feeding window (tempoh boleh makan) boleh makan 2 large meals atau smaller meal asalkan dlm tempoh yg ditetapkan.
IF ni kena workout masa fasted period masa perut kosong xda apa, just minum air kopi o no sugar tu.

Aku buat yang 16/8 sbb bagi aku itu tempoh yg reasonable. contoh, last meal kol 8pm, tido smpai pagi, bangun buat workout, pegi keje, pkl 12 tghari baru start mkn 1st meal. biasanya  aku terus makan nasik n lauk je sbb senang hehe. so lepas tu aku mkn skit2 mcm buah, petang bru dinner before 8pm.

Selepas seminggu ber IF ni aku ada pros n cons aku sendirik :

Pros :
- badan rasa ringan. sbb x melantak awal pagi haha
- inch loss adalah ketara, sbb jeans dah londeh
- self control. klu dah stop mkn kol 8 kena bbtul2 disiplin klu x, x nampak hasil.
- kurang selera makan. I don't know why sbb aku expect lagi rasa nak melantak haha
- energetic - ni pun pelik kan.. but working out masa puasa adalah sangat2 bertenaga
- bleh makan bigger portion yang lebih mengenyangkan sbb dah pecah 2 je bukan 3
- x payah susah2 prepare breakfast (dasar pemalas! haha)

Cons :
- u can easily eat below your needed calories intake dan tu akan slow down ur metabolism
- u can easily forgot to drink 2-3L of  water sbb rasa mcm dh kenyang lepas mkn hehe
- bila kurang air akan jadi pening
- untuk ibu yang menyusukan bayi, bleh effect susu badan
- orang kata, IF ni bleh effect hormone pompuan jugak sbb tu lelaki lebih Berjaya buat IF. I don't know yet. stakat ni ok je.

So, this is my personal view and personal experience.
Adakah aku akan meneruskan IF ni? InsyaAllah. sbb nak tengok effect kat badan sendiri. Mungkin dalam sebulan sepanjang cabaran jump rope 30 hari ni..

Whatever it is, its on you to try if you want to. Open up your mind, x payah nak asik condemn orang itu ini.. in the end, they are responsible for their own action ;)

more details about IF bleh baca kat sini :

http://www.leangains.com/2010/04/leangains-guide.html

Boleh google jugak untuk maklumat2 lanjut. kalau nak belajar mmg kena banyak membaca. jangan hanya dengar cerita2 orang yang tak pro mcm aku ni. walaupun IF ni berkesan untuk aku, x semestinya berkesan untuk korang. Again, ikut badan memasing ;)

By the way, aku nak promote satu web yang jual barang2 utk homeworkout yang sangatttt murah dan berbaloi.. jauh lebih murah dari harga biasa dgn kualiti yang sama ;)

www.nile.com.my

 

contoh brg dia yg jauh murah dari pasaran :

 

 ARM BAND - RM11.80

 

 

 CHIN UP/PULL UP BAR - RM28.90

 

 

 STRECHING  - RM8.80

 

 

 JUMPING ROPE - RM7.50

 

 

 

YOGA MAT  - RM28.80

 

 

Ok..ni semua adalah barang wish list aku haha..murah kannn?? skang ni dah beli jump rope n arm band. jump rope dia berat dan tebal.. bleh adjust. Next target is pull up bar atau yoga mat. Kumpul duit tabung dlu hehe

 

Selamat berhujung minggu.. dan Jangan Malas ;)



Home workout / Eksesais di rumah : Beginner 101

Assalamualaikum wbt..

Selamat pagi Isnin semua.. jangan ada monday blues harini ye.. hehe cakap orang kan..aku belum start keja boley la ckp banyak hahaha

So, you are new to workout..? never did any home workout before? frequent questions are,
"mcamana nak start eksesais ek?"
"apa peralatan perlu ada?"
"brapa lama nak workout tiap hari"
"boleh kurus tak kalau eksesais kat umah je" -- ni soalan paling sentap! haha

I am not an expert. Apa yang akan aku share ni base on my own experience and what I read. So sesiapa yang nak start eksesais di rumah akan dapat sikit sebanyak idea(dan semangat) untuk mula. Ready? Letssss !

Apa yang anda perlukan / What u need for working out at home and lose the weight:

1. Determination / Semangat yg kental : semua benda bermula dengan keinginan untuk sesuatu. semangat kena ada, klau takda semua tak gerak. kalau takda semangat, pegi carik kat kawan2 yang ada semangat tu. Serius, semangat ni kuat berjangkit. hehe
2. Sabar : jangan gelojoh.. start slow2 dengan apa cara sekalipun, hatta hanya berjalan kaki. 
3. Peralatan : basically anda perlu ada kasut sukan, penimbang, pita pengukur, buku dan pen. ni untuk rekod.
4. Tambahan : dumbell, tali skipping/jump rope. beli yang rm5 kat Daiso tu. hehe
5. Guna segala peralatan yang ada dalam rumah. contoh : kerusi untuk tricep dips, kotak untuk jump box, anak2 untuk lunges with weight hehe 
6. DVD aerobik, kalau korang suka beraerobik dan workout ikut DVD

So.. what's next?

Bila nak start workout kat rumah, u need to know the basic exercises movement. Rippednation penah share bodyweight exercises dengan gambar skali dan that is your basic *this link Bodyripped Bodyweight Exercises. 
Study every movement, baca dan cuba buat, tengok youtube, sampai boleh ingat tiap exercises tersebut. Memang akan ambik masa..but it worth it.
Setiap eksesais tersebut ada form yg tertentu dan target tertentu so make sure u know what u r doin when u r doin it. eh, mcm belit2 plak. 

Dah habis study..bleh start tak?

Sabarrrr dik non.. hehe 
So bila dah habis study, sentiasa ingat 3 step paling utama dalam workout. 
1. Warm up
2. Exercise
3. Cool down. 

This is ESSENTIAL .. WAJIB. sebabnya, untuk kebaikan otot dan sendi tuan puan sekalian. klu x warm up and cool down properly, akan menyakitkan badan dan esoknya terus takmo eksesais dah haha. 

Warming up basically untuk naikkan heart rate. Bleh lompat bintang, kejar anak, lari setempat, main skipping rope or just dance. to Treasure by Bruno Mars. hahaha
OR u can search in youtube. contoh nya :
Easy warmup - Fitness Blende
Jillian Michael
Crossfit style warmup

and tonssss of it on youtube. I always love Zuzka Dynamic Warmup..will share it later..

Cool down means jangan terus duduk lepas workout.. let your heart rate slow down by themselve.. do some stretch contoh seperti di SINI

Now u can start working out!

So, brapa lama skali workout? Kena sejam ke sehari?

Depends. If u have all day to workout.. layan la smpai lemau. But u dont really need 1 hour workout just to make it work. All u need is proper form, give your all, push it to the limit even in 4mins workout (tabata) or 20mins HIIT or 30mins cardio.
Jangan abaikan form. biar lambat tapi buat dengan betul. 
I dont have time to workout, but I MAKE the time. when my children asleep, I workout. Even thats mean 4am in the morning. 
So if u r not married and have no child, what is your EXCUSES again? I just cant hear you. hehehe

Boleh kurus tak workout kat rumah je?

Eh, nak jawab soalan ni..ko cuba buat dulu la.. dlm sebulan kang kita tengok kurus ke idok.. hahahaha 

Seriously,I have a lotttt of friends yg sangat fit and fabulous just doing home workout. ( yes, its u darling yang tengah baca tuuu hehehe) So, I believe it can be achieve from home. its not just being Kurus. Its being healthy and fit. 

I guess that's all. woww.. first entry dah macam karangan SPM ko. Giler hebat kalau mengarut. 

Till we meet again. Jangan MALAS.

Wassalam..