Afew days ago i came across with this article Obesity In Malaysia. As i was reading the article, one quote from the article hit me. “Once you are obese, it will be a lifelong problem,”. I dont article i came across is Fast Food In Malaysia
I dont know why the quote is like a slap in the face for me.Its like my face had been splashed with cold water.As i was reading the article, i look at myself and it hit me. " What the hell happen?".I was a fit junkie before during high school. I will join any sort of sports with involves full body work out.From Volley Ball to track running. That time was the joy of my life as i was crazy on getting fit and exercise, i get to eat! Eat anything i want.
But then as i had few injuries and the doctor doesnt advises me to do any heavy lifting, heavy sport and all, i was heartbroken. Cause of that, i start eating like crazy. Slowly, i gain the weight. I remember how unhealthy i was that time, i stayed home watching tv while chewing chips and candy. Making things alot more worst.
My heaviest was 99kg.. Yes! That time i was dating a chef. He usually brings home home made chocolate, left over from Michelangelo Restaurant in Pavillion. Thats the reason. Another reason why i think i gain alot of weight is because i quit smoking. Yes i used to be a heavy smoker back then but i stop completely. So i guess my taste buds became much more alert to the taste which makes me craves for more food.
So now im no longer as heavy as i was before. Ive managed to shed afew kilos before Ninas' wedding last 2 years. But yet i wasnt happy with my weight again. Im still considered heavy of as most of my fitness guru said " OVER WEIGHT".. Gosh how i hate that word. But yes. I have to face the reality. Iam over weight! My BMI is 35.. That is dangerously over weight. But I dont look extremely fat as my mom said because im tall. Im 5'7" and i have a slightly big frame than most girls. Most people said i look like a female Rugby Player.I have huge thighs, my butt is big and my arms are huge. So sometimes when i look in the mirror, i look buff.
Since the day me and my Fiance got engaged and busy planning, organizing everything, i tend to eat alot. I cant stop chewing. I always told my fiance im constantly craving for sweet and salt. Im craving for french fries dip with ice cream. At one point, i ate sweet and salt together. No joke.My mom start concerned about my eating habit and weight, ive decided to put an end to all this and start making changes.
People always say to start doing something, you need to have a plan or rough idea on how to get things done. But before i start make changes, i hold on to one thing. NIAT. Why i want to loose the weight? Why i want to be healthy? Why i want to loose weight is because i want to be the old me. Im constantly happy, and surrounded by alot of positive energy when i was a sports junkie. I never had any meltdown or emotions.Why i want to be healthy is because i was to stick around long enough to see my children get married and have kids. I want to meet my great grandchildren.
So ive decided to make my own research and i came across with Susu Sejat . This is a website by a person whos also used to struggled to loose all his weight but he managed to do soo. Alot of information he shared on his website and also Facebook. The thing which i appreciate the most is, I private message him on Facebook asking about my meal plan and to my suprised, he replied and give additional information. Ive been following him since 2-3 months now.
Another ive tried is to eliminated as much sweet, salt and oil from my diet.Its hard because im used to drink coffee every day. I substitute my coffee addiction with plently of plain water. Down side about it is, i constantly going to the bathroom.Its actually a good thing cause its flushing out all unwanted toxin from your systems.
Now it has been 2 days i start going some exercise at home. Ive downloaded Jillian Michael s' 30 day Shed program.
This is an intense full body work out. Honestly speaking, its not easy at all. It was hard. For first timer like myself, the first 5 minute was a disaster. I start feeling light headed, feel like passing out and my entire body is in pain. But as Jillian Michael said, we need to push our body.There's 3 level on this workout. Each level need to be repeated for 10 days.
The first level looks easy but hell no!..All level of the workout consists of abs, strenght, and cardio. It really is full body work out. Each set requires 30 seconds and another horrible part of this routine is - THERE'S NO BREAK AT ALL.. Straight 30 minutes from warming up- work out - cooling. No breaks for drinks or catching your breath.
I like to quote a review about this work out
"When Jillian Michaels says "you can lose up to 20 pounds in 30 days" by following her 20-minute-a-day workout, believe her. There's a reason her 30 Day Shred workout has become a national hit: it works. But anyone who's ever seen Michaels work out with contestants on The Biggest Loser knows it's not necessarily going to be easy. The 30 Day Shred features three 20-minute workouts, each of which features, in rapid succession, short bursts of strength, cardio, and abs, and a cool-down. Sound easy? Think again. Even the beginner-level workout will have users' heart rates up. Michaels allows no resting between each short burst of exercise, which is part of why the results happen so quickly. The transitions between strength, which can feature classic moves like pushups or reps with small weights, and cardio, and then between cardio and abs, are a mere second or two. But that pacing helps guarantee the results that Michaels touts. "This helps you burn more fat and more calories, and gets you toned that much faster," Michaels exhorts as she zips through the exercises. There are a few modified moves for true beginners, but even for them, Michaels doesn't cut much slack; everyone has to do real jumping jacks, and a lot of them. "I have 400-pound people who can do jumping jacks," Michaels says "and if they can do it, you can do it!" The only thing you need to jump into the 30 Day Shred is a set of small hand weights, and, if you have a hard floor, a mat for the floor moves. Otherwise, commit 20 minutes a day for a month, and get that lean, shredded body you've always wanted.
Its has been 3 days ive tried this work out and believe me its not easy.I did cheat a little by taking 10 seconds of break just to catch my breath as i was feeling light headed but honestly speaking, i love it. Jillian doesnt focus just not abs, but she focus the entire body. Doing jumping jacks, jumping ropes, crunches, squats, lunges, weight lifting and sit up.All of it... Everyday i did 2 set of each level so i could get a fast result. So every morning i woke up around 6am, after my morning prayers i spend 30 minutes in my room doing the work out. Then after i came back from work, i do another set of 30 minutes work out.
I start to feel my heart rate going faster the first 5 minutes and my legs starting to burn but like Jillian said i have to push myself. The down side is, i dont have anyone to work out with. My sister is not a sports junkie and my mom is not in a good shape as she has knees problem.
Right after the workout, i started to sweat like crazy. No joke. I havent sweat like that even when i was playing volleyball or paintball before. It felt good. Its true what people said,workout really does makes up feel alot better. To my surprise, i wasnt in pain that much after working out.
Along with the work out, i have to keep counting calories. Based on the Susu Sejat website, im calories deficit should be 1,600. Thats is the lowest i can go. Lower than that , my metabolic rate will get slower.Now aside from working out, i made another major chances to my lifestyle. Instead of eating 3 times a day, i ate 4 - 5 times a day. So here is an example of my meal plan for one day.
Post Work Out Meal (7am)
1 kiwi
2 glass of plain water
Breakfast.(9am)
1 hard boil egg
2 whole grain toast
1 teaspoon mayo
1 cup of hot drinks with no sugar added (black coffee, tea, milo or nestum)
Snack.
5 Dried Dates.
1 cup of low fat milk or black tea
Lunch. ( Less card,1/2 protein, more vege)
2 tbspn of Rice ( my portion of segengam nasi)
1 Protein base ( chicken,fish, meat)
Vege
1 cup of warm water
Pre Work out Meal.
1 cup of Nestum.
Post Work Out.
1 fruit ( Bananas, Orange or Kiwi)
2 whole grain toast
1 hard boil or Half boiled Egg
1 cup of hot drink
This meal plan total up to 1600 kcal.Its too early to tell the result now, but i post an entry for the result. I really wish i could trim down and become lighter than i am now. So will see how it goes. I would love to be slightly lighter so that i can wear my 5 inch heels again. Miss those days :(
I dont know why the quote is like a slap in the face for me.Its like my face had been splashed with cold water.As i was reading the article, i look at myself and it hit me. " What the hell happen?".I was a fit junkie before during high school. I will join any sort of sports with involves full body work out.From Volley Ball to track running. That time was the joy of my life as i was crazy on getting fit and exercise, i get to eat! Eat anything i want.
But then as i had few injuries and the doctor doesnt advises me to do any heavy lifting, heavy sport and all, i was heartbroken. Cause of that, i start eating like crazy. Slowly, i gain the weight. I remember how unhealthy i was that time, i stayed home watching tv while chewing chips and candy. Making things alot more worst.
My heaviest was 99kg.. Yes! That time i was dating a chef. He usually brings home home made chocolate, left over from Michelangelo Restaurant in Pavillion. Thats the reason. Another reason why i think i gain alot of weight is because i quit smoking. Yes i used to be a heavy smoker back then but i stop completely. So i guess my taste buds became much more alert to the taste which makes me craves for more food.
So now im no longer as heavy as i was before. Ive managed to shed afew kilos before Ninas' wedding last 2 years. But yet i wasnt happy with my weight again. Im still considered heavy of as most of my fitness guru said " OVER WEIGHT".. Gosh how i hate that word. But yes. I have to face the reality. Iam over weight! My BMI is 35.. That is dangerously over weight. But I dont look extremely fat as my mom said because im tall. Im 5'7" and i have a slightly big frame than most girls. Most people said i look like a female Rugby Player.I have huge thighs, my butt is big and my arms are huge. So sometimes when i look in the mirror, i look buff.
Since the day me and my Fiance got engaged and busy planning, organizing everything, i tend to eat alot. I cant stop chewing. I always told my fiance im constantly craving for sweet and salt. Im craving for french fries dip with ice cream. At one point, i ate sweet and salt together. No joke.My mom start concerned about my eating habit and weight, ive decided to put an end to all this and start making changes.
People always say to start doing something, you need to have a plan or rough idea on how to get things done. But before i start make changes, i hold on to one thing. NIAT. Why i want to loose the weight? Why i want to be healthy? Why i want to loose weight is because i want to be the old me. Im constantly happy, and surrounded by alot of positive energy when i was a sports junkie. I never had any meltdown or emotions.Why i want to be healthy is because i was to stick around long enough to see my children get married and have kids. I want to meet my great grandchildren.
So ive decided to make my own research and i came across with Susu Sejat . This is a website by a person whos also used to struggled to loose all his weight but he managed to do soo. Alot of information he shared on his website and also Facebook. The thing which i appreciate the most is, I private message him on Facebook asking about my meal plan and to my suprised, he replied and give additional information. Ive been following him since 2-3 months now.
Another ive tried is to eliminated as much sweet, salt and oil from my diet.Its hard because im used to drink coffee every day. I substitute my coffee addiction with plently of plain water. Down side about it is, i constantly going to the bathroom.Its actually a good thing cause its flushing out all unwanted toxin from your systems.
Now it has been 2 days i start going some exercise at home. Ive downloaded Jillian Michael s' 30 day Shed program.
The first level looks easy but hell no!..All level of the workout consists of abs, strenght, and cardio. It really is full body work out. Each set requires 30 seconds and another horrible part of this routine is - THERE'S NO BREAK AT ALL.. Straight 30 minutes from warming up- work out - cooling. No breaks for drinks or catching your breath.
I like to quote a review about this work out
"When Jillian Michaels says "you can lose up to 20 pounds in 30 days" by following her 20-minute-a-day workout, believe her. There's a reason her 30 Day Shred workout has become a national hit: it works. But anyone who's ever seen Michaels work out with contestants on The Biggest Loser knows it's not necessarily going to be easy. The 30 Day Shred features three 20-minute workouts, each of which features, in rapid succession, short bursts of strength, cardio, and abs, and a cool-down. Sound easy? Think again. Even the beginner-level workout will have users' heart rates up. Michaels allows no resting between each short burst of exercise, which is part of why the results happen so quickly. The transitions between strength, which can feature classic moves like pushups or reps with small weights, and cardio, and then between cardio and abs, are a mere second or two. But that pacing helps guarantee the results that Michaels touts. "This helps you burn more fat and more calories, and gets you toned that much faster," Michaels exhorts as she zips through the exercises. There are a few modified moves for true beginners, but even for them, Michaels doesn't cut much slack; everyone has to do real jumping jacks, and a lot of them. "I have 400-pound people who can do jumping jacks," Michaels says "and if they can do it, you can do it!" The only thing you need to jump into the 30 Day Shred is a set of small hand weights, and, if you have a hard floor, a mat for the floor moves. Otherwise, commit 20 minutes a day for a month, and get that lean, shredded body you've always wanted.
Its has been 3 days ive tried this work out and believe me its not easy.I did cheat a little by taking 10 seconds of break just to catch my breath as i was feeling light headed but honestly speaking, i love it. Jillian doesnt focus just not abs, but she focus the entire body. Doing jumping jacks, jumping ropes, crunches, squats, lunges, weight lifting and sit up.All of it... Everyday i did 2 set of each level so i could get a fast result. So every morning i woke up around 6am, after my morning prayers i spend 30 minutes in my room doing the work out. Then after i came back from work, i do another set of 30 minutes work out.
I start to feel my heart rate going faster the first 5 minutes and my legs starting to burn but like Jillian said i have to push myself. The down side is, i dont have anyone to work out with. My sister is not a sports junkie and my mom is not in a good shape as she has knees problem.
Right after the workout, i started to sweat like crazy. No joke. I havent sweat like that even when i was playing volleyball or paintball before. It felt good. Its true what people said,workout really does makes up feel alot better. To my surprise, i wasnt in pain that much after working out.
Along with the work out, i have to keep counting calories. Based on the Susu Sejat website, im calories deficit should be 1,600. Thats is the lowest i can go. Lower than that , my metabolic rate will get slower.Now aside from working out, i made another major chances to my lifestyle. Instead of eating 3 times a day, i ate 4 - 5 times a day. So here is an example of my meal plan for one day.
Post Work Out Meal (7am)
1 kiwi
2 glass of plain water
Breakfast.(9am)
1 hard boil egg
2 whole grain toast
1 teaspoon mayo
1 cup of hot drinks with no sugar added (black coffee, tea, milo or nestum)
Snack.
5 Dried Dates.
1 cup of low fat milk or black tea
Lunch. ( Less card,1/2 protein, more vege)
2 tbspn of Rice ( my portion of segengam nasi)
1 Protein base ( chicken,fish, meat)
Vege
1 cup of warm water
Pre Work out Meal.
1 cup of Nestum.
Post Work Out.
1 fruit ( Bananas, Orange or Kiwi)
2 whole grain toast
1 hard boil or Half boiled Egg
1 cup of hot drink
This meal plan total up to 1600 kcal.Its too early to tell the result now, but i post an entry for the result. I really wish i could trim down and become lighter than i am now. So will see how it goes. I would love to be slightly lighter so that i can wear my 5 inch heels again. Miss those days :(
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