21 = 21

When I was young?

21st July 2013. It's almost eight months since my first day in 2013.

Well, it's just a day, but special.

Just enjoy it.

When I Was Young

All the baby faces

Relevance? My veins didn't appear.

Big me.

The moment I was the killer.

When I was the facilitator.

The moment when I became overweight - nearly obese

Another one

The moment when I still big

The moment when I still in progress

The moment when I won the second place with teammates during this carnival

The moment when I already fit

The moment where I still maintain until today.

Okay, another moment. Please notice the difference between the pictures.

Oh double chin!

I felt like wrapping in a blanket.

Err.....

When I was really young

You have seen this.

And this.

I'm still alive, I'm still young, though the age has increased. Thanks to Allah.

The increase of the ages, means we are getting closer to death, however, don't let your life dull, dark without light from Allah.

The reason why I put the pictures for you to differentiate each of it  because my efforts on weight loss. I used to be a guy who dislike to workout although has interest on it, a guy who knows a little about anatomy (when I was at Form 1). I used to be a guy who was very lazy even to take a remote TV just to change the channel.

As the time has passing by, my wake up call started at the end of December 2012. I assumed you have read the entry that I wrote before.

I hardly can breathe, always exhausted though doing a little job, pain, aches every where. I still remember in 2012, my legs were injured yet I still forced myself to play volleyball at the evening, to which in the morning, I couldn't pray Subuh very properly ( I had to sit in order to reduce the killing pain).

Then my friends said I lost weight (in 2012), yet I gained too much due to overeat and I gained 100 and more in December.

The main point here is losing weight, but I just want to share with you something, something that I have never felt for my entire life.

CONFIDENCE.

Before this, I used to be a shy person, hate camera, because I knew I was ugly or not good looking. I hate to wear nice clothes and just being simple. I was shy to go out to do some exercises, except with friends.

I did try to lose weight, but little knowledge of healthy lifestyle, the efforts were useless. So I stopped, and let myself to grow bigger.

I know overweight/obese is bad for health yet I still continued my lifestyle, overeat, lack of sleep, didn't care much about my body.

The hardest part, of course looking for clothes for Hari Raya, new semester. My clothes became bigger, from L to XL, to XXL.

I was easily stress, angry and many more. I was a hot-tempered before this, couldn't accept other's opinion, too much to say.

However, after wake up call, everything has changed, while some people asked why did I want to lose weight? Simple answer, to have a better health.

Clothes size reduced to L (even M!), I like to do workout until now (except that I don't do weight lifting because fasting), I like to take pictures (if you see my pictures), I like to hang out with friends, making new friends.

I have a better health, but the most important thing is I gain confidence in doing something. I have changed a lot since early 2013.

I am still hot-tempered, but I try and will always keep trying to be cool as a cucumber, no matter how difficult the situation is. I'm not easily stress anymore, the most important thing that I like.

I rarely suffer from migraine, I rarely suffer from pains, except for after workout but those are just aches.

Thanks to Allah for all of these, now I'm 21, my favourite number after 7.

Well, too much detail for me to write here, but I just want to share that the moment you have changed, you will notice the difference. Now I'm emphasizing on better health, I try to bring more people to have better health because I used to be a person who didn't care much about myself.

There's a quote from a blog..

"Badan kita milik Allah, Dia kasi pinjam, jagalah baik-baik. Takkanlah kita nak kembalikan kepadaNya dalam keadaan buruk?"

If you still do not care about your health, it's your choice. Nobody forces you to so, but Allah gives you brain to think.

It's your choice to be good, have a good life. Don't blame others, but you.

Thank you for the wishes people.

#When I was young, I looked like a Chinese kid. Miahahah!!

Big vs Small

Assalamualaikum.

Hari ini gua mahu cerita anatomi sedikit.

Sikit jer, bukannya banyak macam mereka yang lebih tahu.

Dan gua lebih fokus kepada muscle-muscle yang terkenal.

Big muscles in our body

1. Triceps

2. Biceps

3. Chest

4. Deltoids

5. Trapezius

6. Latissimus Dorsi

7. Quadriceps

8. Gluteus Maximus

9. Calf (sorry tak tau nama saintifik)

Small muscles in our body

1. Abdomen

2. Our cheek

3. Our neck?

4. Entah..

Heh. Sorry tak tau sangat kalau small muscle, tapi Abdomen atau lebih dikenali sebagai abs memang dalam golongan muscle kecil.

Mesti mereka yang tidak tahu pasal ni bingung, di mana lokasi big muscle tersebut? Jangan risau. Gua pasti ramai tahu nombor 1,2,3,7,8 dan 9.

4 - Deltoid terletak di dekat bahu, meh gua pahamkan. Pegang bahagian sendi bahu, turun sedikit, itulah deltoid. Kalau lelaki yang dah start workout mesti nampak punya bentuk tu.

5 - Trapezius, di antara leher dan sendi bahu, yang panjang ni. Alah dengan kata lain, bahu kitalah.

6. Latissimus Dorsi (kalau mispell correct me) - ini di belakang badan. Gua susah mau explain sebab belakang gua pun masih belum ada.

Yang lain-lain tau kan? Baik, fokus utama.

Most of the times for the beginners yang mahu start workout, macam aku dulu, akan fokus pada yang kecil dulu.

Yup. Most of the times, dalam workout, abs paling banyak kita serang. Kedua biceps, ketiga triceps.

Tahukah korang, abs adalah bahagian muscle yang paling akhir untuk diserang. Sebab dia muscle kecil.

Jadi apa yang patut korang serang?

Muscle-muscle besar seperti biceps, triceps, chest, deltoids dan muscle bahagian bawah badan.

Satu lagi kesilapan kita, kita terlalu fokus pada satu atau dua muscle semata-mata.

Hari ini dah buat biceps, besok buat triceps, lusa biceps lagi, tulat pun triceps!

Apa kejadah?!

Itu belum lagi hari ini biceps, besok biceps, lusa biceps.

Seriously, muscle tidak berkembang pun, penat saja kita dapat.

Fokus satu, besok fokus lain, lusa lain, tulat lain. Jangan asyik benda yang sama. Badan kita ni banyak muscle, serang semua.

Satu lagi kesalahan, kita mengabaikan compound exercise dengan sentiasa membuat isolation exercise.

Hah bingung!

Isolation exercise ialah satu workout yang HANYA FOKUS SATU MUSCLE semata-mata.

Dari minggu sebelumnya sampai minggu depan, kalau senaman asyik bicep curl, atau tricep kick back, atau senaman deltoid.

Lebih baik buat compound exercise, jimat dan cepat. Malah lebih mantap daripada isolation exercise.

Contoh, bench press. Sekali lihat mungkin hanya untuk chest, tapi dia attack triceps dan deltoids sekali.

Contoh lain, bent over row. Nampak macam fokus pada biceps/triceps, tetapi attack belakang juga.

Military press pun begitu, attack bahu, triceps, deltoids.

Banyak jenis exercise sebenarnya, jangan biarkan diri bosan buat benda yang sama, lebih-lebih lagi isolation exercise.

Bukannya gua kata isolation exercise tidak bagus, tapi utamakan compound exercise terlebih dahulu, kalau penat gunalah isolation exercise. Malah mungkin lebih effective berbanding sebelum ini.

Dulu aku selalu buat bicep curl guna dumbell time fasa loss weight, dan dumbell fly, kononnya serang tricep (padahal serang deltoid). Tapi baru aku sedar aku cepat bosan, syukur juga ada kawan yang plan mahu buat mini gim, dan aku kini lebih prefer guna barbell berbanding dumbell. Sebab barbell berat, badan pasti berusaha untuk menyempurnakan set berbanding dumbell. Barbell curl lagi sakit berbanding dumbell.

Jinak-jinaklah untuk compound exercise. Tapi jangan salah faham, compound exercise tak semestinya guna barbell, dumbell pun boleh. Bench press, military press, bent over row semua boleh guna dumbell. Ikut keselesaan.

Paling penting, abs jangan buat dengan banyak. Cukup 3 kali seminggu (WTH 3 kali?). Dulu aku pun fokus banyak pada abs, sebelum mengetahui abs adalah muscle paling last untuk diserang pada fasa terakhir workout harian. Kalau yang memang dah nampak abs tu, 5 kali seminggu dah cukup, dalam tempoh 10 minit. Kalau yang belum nampak? Mahu lebih? Nope. 3 kali seminggu, dalam tempoh 10 minit juga. Tak perlu banyak-banyak, sebab body fat masih tinggi. Attack dulu big muscles supaya metabolism tinggi.

Ada juga orang tidak kisah untuk hilang muscle, yang penting kurus. Tahukah korang muscles sebenarnya dapat mencegah kita daripada naik berat badan sebab muscles meningkatkan metabolism badan, sebab tu kalau korang kira BMR korang, makin berat makin tinggi, tapi ingat. Kalau beratnya lemak tu tak baguslah, silap-silap rendah lagi gara-gara malas bersenam dan makan kurang sihat.

Jadi dalam menjalani kehidupan sihat, both cardio and muscle workout are important. Tapi untuk mereka yang dalam fasa FAT LOSS, saranan gua, jaga pemakanan, pastikan makan yang superb nutritionnya, cut-off snacks, softdrinks and reduce sugars and salts, rajin-rajin exercise. Exercise macam mana? Buat muscle training sebelum pergi mendegupkan jantung korang ke tahap tinggi seperti berlari. Kenapa? Lepas buat muscle training, glycogen dalam muscle, hati dan apa yang kita ambil akan habis dalam masa 20 minit (jika korang buat muscle training bersungguh-sungguh), dan fat akan menjadi sumber tenaga selepas ketiga-tiga sumber tenaga itu habis. Simple kan?

Itu sajalah gua mahu cerita, apapun sekiranya ada salah maafkan gua. Gua pun masih belajar pasal semua ni, walaupun tak suka biologi. Heh.

P/S - Time puasa tidak digalakkan buat workout dan HIT cardio, nanti dehydration. Kita juga yang sandih.

7th Ramadhan 2013

Dah masuk separuh Julai.

Tak lama lagi.

Alhamdulillah, dah berapa hari puasa?

Kalau boleh tak mahu kira. Makin dikira makin cepat.

Tapi tak best pula, nanti tak tau bila 10 malam terakhir. Heh.

Elaun untuk first two months pun dah masuk, alhamdulillah.

Kalau dulu, melantak gua membeli makanan ringan, kali ni, temptation betul membeli barang online.

Itu satu, belum lagi pening memikirkan mau repair tu kereta. Sem depan dah praktikum, insya Allah.

Sekarang puasa, setakat ni makanan-makanan yang ada boleh dihabiskan, gua pun dah berjinak-jinak dengan kurma, sesuatu yang baru sepanjang gua hidup. Bukan apa, dulu tak biasa pun berbuka dengan kurma, sekarang wajib. Heh.

Sekarang ni pun, yang menggoda untuk beriftar tu KFC. Pizza nantilah. Kalau boleh tak mahu libatkan pizza, lebih-lebih lagi berkenderaan. Sangat tak sihat.

Walau bagaimanapun, elaun ini akan digunakan sebaik mungkin, walaupun ada satu/dua keinginan untuk dilaksanakan. Bukan apa, bukan selalu. Heh.

Alasan yang bahaya untuk digunakan.

Kadangkala sesuatu yang kita nampak buruk tu ada baiknya, begitulah sebaliknya.

Tetapi kalau banyak buruk daripada baik, baik tinggalkan.

Gua bukanlah seorang yang fancy terhadap gadget mahal macam handphone canggih.

Tapi keinginan tu ada.

Siapa kata handphone canggih tu tak baik?

Gua akui, teknologi sangat tidak bagus, sebab menjadikan diri kita anti-sosial.

Tetapi disebalik kecanggihan itu, ada banyak benda bermanfaat.

Contoh? Jika terlupa bawa Quran, al-Quran application ada, tapi pastikan yang sahih lagi mutawatir.

News? Asal ada line, online, baca. It's better to read something than being boring.

Apa lagi? Itu ja kot. Hehe.

Banyak aplikasi-aplikasi yang baik, tidak semestinya game saja.

Mungkin bolehlah kalau bosan habis, layan game. Tapi gua prefer layan sesuatu yang bermanfaat, lebih-lebih lagi gua minat semula dengan biologi tahap simple.

Jangan anggap semua teknologi tu tidak bermanfaat, tapi think out of the box macam mana mahu jadikan sesuatu itu berguna dalam jangka masa yang panjang.

Satu lagi, semua familiar Running Man, kan?

Ramai yang tak suka benda ni, dan ramai yang obses (aku minat tapi tak obses, sila faham definisi obses itu).

But one thing I learnt from this show, I've got many ideas in planning activities.

Dalam RM kan banyak aktiviti, kebanyakan aktiviti itu (jika korang tengok awal-awal episod) sebenarnya memberi kita idea bagaimana untuk mengajar budak dalam suasana yang best.

Jadi untuk itu, gua sumbangkan idea dalam English Week, apakah? Wait and see. Kalau ada kelainan, insya Allah idea gua, itu pun kalau diterima.

It's how you think, think out of the box, think uniquely, differently, to make it special.

Panjang bebenor.

Okay, gua malas mahu share pasal how to keep or lose weight semasa bulan puasa.

Pesanan gua hanya satu, jika benar korang nak lose weight, jaga makan, rajin bersenam.

Puasa ini salah satu cara, tapi niat kena betul.

Tiada guna berpuasa, tapi time iftar lantak banyak makanan.

Lainlah kalau memang jenis aktif.

Bah. Nanti ada lagi terlepas sahur, seriusly. Dah dua kali terlepas, kalau boleh memang mahu full sahur saja.

Apa boleh buat, siapa suruh lewat tidur.

Selamat malam!