Posts Tagged ‘abs’

WOD after rest

Posted: April 9, 2012 in Gym
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My idea of abs…

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Yeah. Say hi to obliques.
My diet has been good so far. I had a mini ‘splurge’ day where I had my cravings settled…popcorn. Yes, OMG you may think but that’s exactly what I wanted in my mouth. Salty, slightly buttery and crunchy. So Saturday and Sunday nights were my popcorn nights! I also had a little bit more fat in my diet. Think peanut butter and avocados!

I won’t say I went overboard but I definitely had more than 5 spoonfuls of peanut butter at one go! Oh well, I worked hard for it.

I did a 10 min WOD on Saturday, hill run on Sunday and how can I forget Friday…Pilates! Yeah! A simple core workout that made me realize how important it is to have a strong core. I was one of the stronger student there so I had to adjust the weight on the reformer accordingly to suit my level. It was decent and fun! Felt my abs harden up the whole day. Then again, as we all know and very much like to deny this fact: Abs are made IN the kitchen. Not from 100 crunches or 200 knee lifts. Yeap, let’s face it. Running 30miles ain’t gonna give you abs. In fact, I reduced my cardio significantly and my bodyfat dipped a little. I think I was burning muscle when I do cardio, especially long distance running. Would be totally counter productive if I were to pump hard at the gym and ruin it by running 3-4 times a week. I can’t do walks for an hour to burn fat and not muscle, so it’s OUT! I rather do my 3 times a week 10-15 min HIIT and keep it short, real and sweet. In fact I do it as a warm up prior to lifting. Not long enough to burn me out but just enough to warm up my body.

Did a metabolic overdrive WOD today that includes :-
DB curls and press
One arm push ups on small stool
DB swings
Wood choppers
DB Pitcher side lunges

Started AND Finished with some decent ab work. Yes, I love working my abs before workouts too. Just reminds me to keep it tight and your abs would have been half worked and ‘awake’.

I hope everyone had a good weekend and Easter Sunday!

Life is looking good…

And remember, noone has ever drowned in sweat. So don’t stop unless you puke, faint or die!

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HIIT and Cardio week

Posted: April 2, 2012 in Fit Test, Gym, Recipe
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Introducing my recipe for my coconut coated pork loin.

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You need:
Pork loins/pork chops
Cajun spice (no sugar type)
Dried shredded coconut
Salt and pepper to taste
Some eggs (or left over yolks from breakfast) to coat

-Butterfly the loins so they are flat and thin.
-bash them up with the back of the knife to ‘loosen’ the meat.
-rub some eggs over it.
-combine Cajun spice, shredded coconut and salt + pepper on a plate.
-press the fillet onto the crumb mixture.
-heat a non stick pan up and put a teaspoon of oil just to coat pan.
-when it’s HOT (make sure it is hot so you can brown it nicely), press the fillet down for 10 seconds.
-cook it approx 5 minutes on each side or until golden brown and cooked fully.

Serve with steamed veggies such as Brussels sprouts, broccoli and carrots!

Delicious post workout meal.

I usually prefer to have my protein and carbs (Brussels sprouts and carrots are carby veggies) but with minimal fat.

Anyway, this week is cardio week. Yup. I take a break from weight training once every 6-7 weeks to give the body a little ‘shock’ treatment. I also believe in changing it up every now and then so it doesn’t go into auto pilot mode.

So, here is what I typically eat on a daily basis now:

Breakfast :
steel cut oats (1/4 cup uncooked)
2 egg white scramble
100g fat free yogurt

Snack:
100g Cottage cheese with cracked pepper
1 cup plus peppers sliced (used it as a dip)

Lunch:
Baked button mushrooms with a can of tuna on top and fat free cheddar.

Snack:
Handful of nuts
1 scoop protein shake (no carbs)
1 cup skim milk

Before workout:
Preworkout matrix

Post workout:
25g Protein + 10g carbs for the carb surge
Small fruit

Dinner:
4oz. Pork loin (as shown above)
A big bowl of carby veggies

IF I am still hungry:
1 scoop Slow digesting protein shake 1 hour before bed blended with skim milk or almond milk

That’s about 1600kcals or more.

🙂

Overtraining and too much Cardio?

Posted: March 27, 2012 in Gym, Nutrition
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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!

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Day 36

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

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

That’s my dinner. 🙂

Day 19

Posted: March 9, 2012 in Gym, Nutrition
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Today, I would like to say…I wish I had a white woman’s body!

“Woke up in the morning feelin like P Diddy…”

Never knew what that line meant when Ke$ha sang it but I think I feel like I’ve been bashed up!

Yesterday’s killer workout literally KILLED my arms and Wednesday’s workout KIlLED my butt!

So today is ….
Pull up, rotational chest pulls, rows, biceps and abs!
Yup. I love Fridays more than Wednesdays! I just hope my back doesn’t surrender!

AM : kashi lean mixed with Carmen’s muesli and protein shake.

Dang! I forgot my pills! I should take them right now before working out.

Heading to the gym now. SGD2.50 per entry. Any cheaper I’ll have to go to the beach! FOC. Speaking of which, I might go for my run this evening…nice and slow. Been 2.5 weeks since I did a 45 min jog. I’ve been sprinting too often and I should take a break from it. I always change my routines (for cardio) once a month so I don’t land up on a plateau stage. I think I’m good with my diet! Kinda! Apart from the holiday feast! Still, bad eating for 4 days won’t do harm. I just want to maintain my bodyfat, even if I can’t get down to 18%. It’s not a big deal. I just want to get stronger and do more challenging stuff. it’s kinda like a mind over body thing. I’ll be happy if I can get my 6 pack, but I won’t worry too much about it. Afterall, maintaining a 6 pack is really difficult. And I am not a professional athlete or body builder! I say all women should strive for a bikini body instead! Tight and healthy!

You don’t need a really slim figure to look good! Asian women are generally smaller framed (in fact i am kinda considered larger sized than most of the other women herr, though my boos are too tiny) and I do like a white woman’s physique. It’s just so much stronger and framed! Oh well, can’t change that! But plenty of hot women that I can look at and envy. 🙂

Which reminds me I got engaged on March 3rd 2012 🙂 it was a very generous Tiffany & Co. ring from my boyfriend of 5 years. So, how can I not smile ? But of course, our lives wouldn’t change. We’ll still grow old rich and relaxed!

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okay back to my food!
Post workout : Hydrobuilder shake. Taste eeky but I ran out of my regular whey!

Making pancakes now! Gluten free and healthy!

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Always want to enjoy a yummy breakfast!

Lunch : wrap with greens, kidney beans, 2 eggs, avocado

Snack : yogurt + maple syrup and pancakes!

Run run run! Did 45 min run followed by 8, 1 arm push ups x 2 sets and pull ups, about 5 x 3.

Post workout dinner : quinoa + egg + salmon + greens and salsa!

AND I sneaked in a cafe latte from Starbucks where I met Franco there coincidentally. Wonders of Facebook check-ins!

Got home and forked into my paleo brownie 🙂

Life’s good! But I’m sore! Tmr is my recovery! Looking forward!

Off to pick my bf up from the airport! He’s back from Jakarta.

Day 5

Posted: February 24, 2012 in Gym, Nutrition
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Ok, day 5 and feeling bloody. I hate it!
Not a fan for being a woman but oh we’ll, at least I don’t have to deal with having a ding ding and 2 nuts hanging loose.

So, today is all about biceps and back…oh and abs. Double B day!
I am not a fan of abs though I generally go through ab workouts easily. I think diet plays a key role in giving a person abs. Well, not GIViNG but u get it…

Here goes…
AM : no breakfast due to the bloat. But i Chowed down a couple of pumpkin pancakes just for energy and didnt want my metabolism to slump. Can’t beat it! I hate periods.

Workout: pull downs, pull ups, lunge back curls, rows, abs, wall stand push ups and it’s only 45 mins hardcore!

Post workout : protein shake + cocoa + Sunrider NuPlus drink and nuts

Lunch : roast beef, spicy avocado, fat free cheese and salad greens sandwich.

Snack : yummy!!!>;;>;; yogurt + coconut oil and maple syrup with some nuts and dried crispy apples (organic, no sugar or preservatives)

Dinner : hard boiled eggs + quinoa + peppers + salad greens. Spiced up with chili

Snack : skim milk + protein half scoop and blueberries

Tomorrow, it will be either AMRAP or AFAP WOD. I might go to The Pit instead of the gym that’s 5 min away from my house. Or i might just use the gym at home… Only problem is my bf leaves his weights everywhere and i might die while walking around in the room, LoL! It depends on the soreness. If I am sore, it will be recovery then Sunday, I will work it.

It’s almost a week! I can already see abit of changes in my body (used to have a semi flat tummy but now theres a little bit of ab formation) and strength. My ring cradles are getting better and I need to practice my vertical pose WITHOUT falling back and doing a flip!

Day 3

Posted: February 22, 2012 in Gym, Nutrition, Uncategorized
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Woke up late again so here is my lunch for PM : whey + skim milk + yogurt + sunrider’s NuPlus.

– always believe in kicking start the metabolism by having a protein shake in the morning…well, not exactly morning!

Going for my workout now in about an hour or so…greens for the WIN

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Workout :

•Squats, semi heavy (I try to avoid doing ok heavy as I am post-surgery for less than a year and the last thing I want to do is to F*** my back up again)
•One sided lunge (really effective on working my limbs all round)
•One leg back and bent over (back slightly arched for support)
•One handed DB swing

•Intensive AB routine… 30 seconds of 6 movements including russian V twists!!! I hate those!!!!!!

• wall stand push ups *getting better*

Amino chews to the rescue…

Feel free to ask me what exercises they are. I’ll be more than willing to share
🙂 I don’t list them out in full cos I’m too lazy!

Post workout : 2 hard boiled eggs and acai banana berry juice drink

Snack : nuts + cranberries + yogurt topped with maple syrup and cinnamon + pinched some of my mum’s slow roasted pork

Dinner : quinoa with hot spice + lean beef patty + hard boiled egg white + some Chinese black fungus stir fry with angle gourd on the side as veg.
Yes, we Asians eat the weirdest shit I know! But whatever! It’s good for me.

Late Snack : skim milk + blueberries

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Eventful day. Looking forward to tomorrow’s ZWOW and Sprints!