The 300th Post : Life & My 90 days challenge Part 4 update

Yey! My 300th post (eleh...org lain dah beribu riban buat posting x bising pun....huhuhuhuhu)...

Wow... Tak sangka dah buat posting sebanyak 300 kali sepanjang ada blog ni. Anyway, hope u all enjoy reading my blog as much as i enjoy writing it :-)

OK. A bit busy lately. Dengan performance review for FY2013 ni, alhamdulillah.... dah settle yang anak2 buah punya. Tinggal untuk diri sendiri je.... kena siapkan and submit next week. Wish me luck!

Move on to my 90 days challenge (Part 4: Oct Summary)
(Disclaimer: what i did for my weight loss program works for me, but may not work for u. Pls consult the expert for better weight loss chance.)

This month berat dah start moving from range yg i stuck tu. Am so happy with my progress. Walaupun ada sangkut sikit-sikit in terms of pemakanan, but i masih consistent in terms of trying to watch what i eat and exercising.

Actually, x de la drastik my diet tu. I pun x ingat i dah share ke belum kat blog ni. Anyway, I ikut what my fren sarankan (as per Kevin Zahri advice). Amik Carb yang portionnya sebesar penumbuk kita, protein sebesar tapak tangan and vegetable 1 serving (i.e banyak sayur!I budget dalam semangkuk gitu). My fren also advise amik snack. Apple is a good one. Snack amik in between breakfast & lunch and in between lunch and dinner. According to my fren, jgn skip makan, sebab bila skip makan, body kita send signal yang kita dalam starvation mode dan metabolism badan dikurangkan. Sedangkan we need the metabolism untuk bakar kalori. Jgn lupa minum air banyak2... Pemakanan yang baik actually sumbangkan 70% kepada penurunan berat badan. Exercise is 30%. So ensure u eat right, InshaAllah, that is the first step to reduce weight.

Untuk exercise, i suka buat tabata. It just a 4 minute exercise, with interval of 20 second intense activities and 10 second rest. Nampak 4 minit je kan....tapi penatnya memang tak cukup idung nak napas. hehehehehe....kalau i tak buat tabata during cycling, i buat simple tabata macam yg ada kat internet (lari setempat, squat, lompat bintang dan push up). Kadang tu balik keje dah lambat, lps maghrib, masa masak tu, i sempat bertabata sambil2 masak. At least kasik peluh keluar, better than x senam langsung kan.... if u all nak tau tabata tu caner, click link ni or u can google jek...

Selalunya exercise rutin i ye lah 5 minutes cycling (stationary bike) utk panaskan badan, 10 minit cycling for cardio, 4 minutes tabata cycling, 10 minutes cycling for muscle building and 5 minutes cooling down. so, around 30 minutes workout, selalu i buat selang sehari or kalo over rajin, hari2. My mantra sepanjang exercise tu : NO PAIN NO GAIN. hahahahah.....that is enough to keep me going :-) Oh... muscle building/strength is important ya... jangan asik buat cardio je... cardio activity ni memang bagus untuk jantung, cholestrol dan blood pressure, selain dari pembakaran lemak. Tapi muscle/strength building ni kena masukkn juga dalam exercise plan untuk balancekan exercise kita. By having muscle building, badan akan lebih trim dan fit (i.e tak menggeleber sbb lemak2 dah hilang), tingkat kan metabolism badan. Selain dari tu, otot juga membakar lebih banyak lemak, even after kita habis exercise. Tapi x perlu la sampai jadik body builder kan... heheheh....

So.... apa keputusan penurunan berat badan i setakat ni? The verdict: as of Oct 31:

Yey! I love progress.... and it did motivate diri i untuk terus usaha. Dah a few people tegur kata i nampak kurus sikit. Especially tang pipi/muka. Hehehehe....lagi la semangat i teruskan usaha i ni. Walaupun may be susah nak capai 4 kilo penurunan dalam masa berbaki 2 bulan ni, I will try harder dan lebih berdisiplin dalam rutin penurunan berat badan i ni. Please pray for me ya :-) And for others yg sedang berusaha, good luck to u all.

Till then :-)