Archive for March, 2012

Just had to show off my cakes

Posted: March 30, 2012 in baking, Relaxation
Tags: ,

I love my job even though it’s officially a health hazard

20120330-220521.jpg

20120330-220528.jpg

Workout routine

Posted: March 30, 2012 in Fit Test, Gym, Nutrition
Tags: , ,

Want a workout that will leave you like this? Yes… That’s me after god knows how many minutes.

20120330-145504.jpg

Here goes :
30 reps each and don’t even think about cheating. One leg, one count. Not left and right = 2.
Rest if you need to but not more than 30 seconds.

30 bicycle abs
30 lunge back and forward kick up (right leg)
30 lunge back and forward kick up (left leg)
30 1 legged burpees (right leg)
30 1 legged burpees (left leg)
30 jumping pulls ups (or if you want, challenge yourself to inverted rows or normal pulls ups, but you might die)
30 jump squats (touch the floor and star jump up)
15 side plank lifts (right)
15 side plank lifts (left)

*If you have back problems and can’t do lifts, feel free to do 15 hanging knee raises instead, followed by 15 mountain climbers.

I always believe in starting and ending with an ab workout. Somehow by starting with an ab workout, your body tends to naturally keep it tight for all the other exercises cos it’s ‘woken’ up.

Try it!

Don’t forget to have equal portions of starch, carbs and protein for lunch and dinner 🙂

I can say my diet consists of 40/40/20 ratios of protein, carbs and fat. eat right, feel right and don’t worry about the carbs! Good carbs can benefit one and make sure they are in forms of steel cut oats, sweet potatoes, yam, veg, occasional skim milk, yogurt etc.

Overtraining and too much Cardio?

Posted: March 27, 2012 in Gym, Nutrition
Tags: , , ,

Actually maybe I should stop counting the days. Lol! Day 37, but really, I don’t are about the god damn days!

Yes, although my goal in 90 days is to get down to 17% bodyfat but you know, as long as I get there, I don’t care how many days it’s going to take me.

So here’s the thing…

Often people view losing weight, shedding fat, getting in shape as cardio, cardio and more cardio. But, bear in mind… Running an hour a day is probably going to make you look like a typical marathoner: skinny fat VS looking a sprinter who does HIIT sprints, circuits and training with weights. I guess it depends. Most women (in general) don’t mind the skinny fat look as it’s slimming right? Wear skin tight dresses and get to show off their skinny arms… And of course, I on the other hand prefer the more athletic look. The muscular definitions on the arms and legs kinda thing. So, choice of training affects the overall built. Over doing cardio will ruin my gains, but not doing enough will not get the fat off and I won’t be able to lose fat. I’ll just be piling on mass.

So, my solution is:
-HIIT on 3 off days (20 mins)
-or HIIT on every un-sore day (10 mins)
-3 sessions of LSD cardio (40 mins jog or equivalent)
-Weight trainings 3 days a week, separated into upper body chest, legs and arms + back.

My advice is, don’t train every part of your body in one session and them whack the gym again working out the part that you’ve worked. Think about it… Instead of doing 2 exercises each for the entire body and feeling totally drained and exhausted, why not do 4 exercises for your upper body on Monday, 4 exercises for your legs on Wednesday and 4 exercises for your back and arms on Friday…or whichever schedule works. This way, I can choose to work on HIIT on my day off without feeling wiped out. Plus, I didn’t train my legs on Friday, which means I can actually do my jog on my active rest day (Saturday) and feel good about it.

Muscles need to recover to grow. And if you for rest them, all those pumping at the gym would eventually go to waste. And I am not kidding!

Look at those people who go for the hour long butt busting kick boxing classes. Have any of them lost weight? Have a 6 pack? Have muscular forms? 4 out of 5 I can tell you have not changed physically, and even if they did, it was only for the first then they hit a stall. But they think they still burn calories so it’s fine! Well, it’s not. What’s the point if you stay the same? Are you even happy having a bodyfat % of 25-30%? I wouldn’t. I think women, if not for aesthetic reasons, should try to get to a 21% at least. It’s better for health. Men should be around 14-16%…in general. You don’t have to be super lean cos it’s hard to maintain over time and even I want to have my ice cream as snacks every now and then.

Instead of viewing it as a ‘weight loss’ to look good…always see it as a ‘road to living longer’.

My next post will be about low fat foods, proteins and carbs. Too much confusion out there about some people not being able to do well with carbs or having the need to be on low fat diets to lose weight etc…

All I can say it’s all BS 🙂 so be happy that you can have carbs and still lose weight.

And remember: A spoonful of cinnamon a day can help stabilize blood sugar levels and destroy cancer cells. Add them into your coffee latte, oatmeal, yogurt, pancake or to a simple blueberry whey shake!

20120327-161330.jpg

Day 36

Posted: March 26, 2012 in Gym, Nutrition, Recipe
Tags: , , ,

So, I don’t understand why men (mostly) love to make loud noises like “yeearghhhh” or “hoooosh” or “grrrrahhhh” when they lift. Like seriously dude. You make it sound like you were squatting 200kg! The fact that you were doing only 30kg (I was doing 40kg) and you made those noises really put the entire crowd OFF. Sorry but, I don’t make noises like you do as I might embarrass myself with my light 40kg squats! Oh em gee!

I did an upper body push today.
Burpee push up pyramid 3 sets of 8-1reps
Wood chopper 3 sets of 10 reps
Db chest press (14kg)
Plate squeeze stance 3 sets of 10 each side
Ab routine
7 min run-walk-run-walk backwards-run-walk.

I didn’t do too much cardio as I don’t want to burn out. It’s bad and the last thing I need is for my cardio to ruin all the gains I made. I might aim for cardio 6 hours later after I’ve re fueled myself 🙂 I don’t think there’s such a thing as doing too much cardio. I think the difference is being able to feel 100% or 50%. Sometimes you know it’s K.O time when your body feels fatigue. Don’t forget I am not in any stims or thermogenic pills and stuff so my energy levels are very honest. I don’t have caffeine and I eat normal. Not low in calories (1500 seems ridiculous cos i usually reach 1500 by my 4th meal) but not too much too. I usually hit 2000 I think! I don’t count but gauging from food, experience and portions. And I eat when I am hungry and snack then my brain tells me to. Eating 3 meals a day does not work for me. I crash big time! I get so hungry by the 3rd hour after lunch my brain literally starts to think about food rather than work! Lol!

smile!

20120326-182749.jpg

Made shroom patties with tuna, shrimp, cheese and peppers !

That’s my dinner. 🙂

Day 34

Posted: March 24, 2012 in Gym, Recovery
Tags: , ,

20120324-151828.jpg

20120324-151823.jpg

20120324-151838.jpg

So this is me…
On a Saturday.

Working out at my own home and the new gym which equates to a massive clear out of old equipment and replacing it with some basic stuff. Gym boss timer is my essential.

Word hard and don’t give up!

Day 33

Posted: March 23, 2012 in Gym, Nutrition
Tags: , , , , ,

Yes! I woke up this AM and did a short 10-15min workout. Was just bodyweight stuff and was waiting for my shower to warm up. Ok, I was sore from last night and it didn’t set in until breakfast!
So this AM I started with my diet tweaking.
Post workout:
Steel cut oats (about 1 cup cooked)
3 tbsp of fat free yogurt
Almond milk + whey
1 egg white

Too full. Don’t know how guys can eat 6 egg whites in the AM and have 1 big bowl of oats and have like a shake plus some other what nots! Omg. Stuffed!

On to snack, 1 can tuna (onion tomato) and cottage cheese. All added up to about 1 full cup. Am gonna be full for a while!!!

Workout time!!! Took X-cite before workout and a post workout shake
Did upper body :
DB one arm rows-16kg
Reverse lunge curls -6kg
Underhand Lat pull downs – 80lbs
Pull ups – 5 x 3
Ground to squat jump ups – 20 nos
Bicep curls – 15kg

Abs!!!! Weighted this time.
As time goes by, I do want to add weights to my ab workouts. Long ago y bodybuilder friend told me its what makes a difference in building those abs. And I truly believe it. They popped out many years ago. Not just the typical flat ones.

After my post workout I had a MRP shake as I was rushing to send a friend off. But came home and got my dinner and veg all sorted out. Actually for the next few days!

Kudos for those who plan ahead…including me.

Day 32

Posted: March 22, 2012 in Gym, Nutrition, Recovery
Tags: , , ,

20120322-153700.jpg

My personal best: 60kg squats with trainer assistance just in case I can’t stand up x 3 reps.
I am glad I did it!!! It was F* heavy!!!! I only did it once
About 5 years ago but that was when I was fit as a fiddle! And I had loads of leg power and my back was still functioning.

=>>Prior to that I did 30 reps of 50kg squats, 30 reps each leg of knee to foot jump squats, 50 reps of 20kg squats.

I am getting stronger and I am not sore today. A little tight on my quads but not the typical soreness you get from busting your ass at the gym.

I always believe that if anyone cn look cute or pretty after a workout, it means that they are not working out hard enough! Yes, it was a torture and I enjoyed every bit of my training.
I am going to start altering my diet now that I know how to eat healthily and regularly. I think it’s time to take a step up and increase my protein while slightly reducing my starchy carbs and replacing it with more veg.

So, my challenge for the next 4 weeks (seems like a long time but I am the kind of person who has a hard time shredding fat)
@eat lean protein in every meal- it can be lean meats or cottage cheese or egg whites.
@eat more salad greens to fill up the starchy carbs- yes, instead of a handful, I will take a bowl full.
@Whey whey whey- I’ll try to consume whey 3 times a day (breakfast, post workout, bed time) instead of having as a snack. I will still eat fruit, but I will leave it till after workout.
@carbs- steel cut oats will be the only carb that I will fill myself with in the AM. I will occasionally have cold muesli but I will try to opt for the warm stuff. Chinese people believe that women should eat warm stuff! Some momojojo about the womb and periods etc! Ha! Other carbs such as a wheat wrap or a PB sandwich can be fitted in any other day when I am working out hard (squats!!!!) I think I deserve a treat 😉
@Tea- tea everyday, just for antioxidant purposes.

Leave the carbs for the weekend and have a cheat meal every now and then. I don’t want to go insane having such a strict diet!

Okay, here goes nothing! Have started preparing some foods and stocking up on the meats! Pre cooking them and freezing them is by far the best way to ensure I don’t start to panick when I am hungry. A hungry woman is an angry woman!

Remember, if you want to be it, you have to work hard for it. I don’t care if my abs don’t show, I mean, different bodies develop differently and sad to say, my genetic side….is a fail when it comes to abs! Plus my abs are uneven cos I am short of a rib (TOO obvious even though I know women are short of a rib). I have seen a faint 4 pack before and it looks weird! Lol! Ok, but if I do get to a 4 pack, good enough. I think 17% bodyfat will be my next goal. So hard! But I got all year!

Kudos to those who haven’t given up hope even after 5 or 8 months of training! I totally understand what it’s like to keep going while you go into plateaus and snack-attacks. But keep going. Get motivated and though sometimes you fall off the horse, get back on it. If the horse runs away, get on another horse!

11 months post back surgery. All I can say is, “I never thought I’d get this far.”

And I know I’ll keep going the distance.
Muscle ups are my long term goals but I did practice on it from ground level and learning how to transition from the ground up to the tricep position.
Shit it was tough!!!!