Being FIT

As I was reading blog Sususejat, I am interested in this method of training.

It's called Tabata method.

The fastest method to lose weight and build up superb stamina.

Well, let us see how this method can be done.

1. Warm up

2. Ultra-intensive sprint (exercise) for 20 seconds

3. Rest phase for for 10 seconds (walk or jog)

4. Repeat 2-4 for eight times.

5. Cooldown.

Total? 4 minutes.

This method, only applicable to those who are extremely fit and have huge lung capacity as well as superb heart. Why?

Try this and you know why. I will try this, insya Allah.

If you can, good. If you don't, stop. Don't hurt yourself.

Since I hate to jog, I may not be able to do this method.

If you are able to jog for 20 minutes and still able to play sports, why don't you try?

Insya Allah, try first, then we know. :)

#Study week ndekk!!!

Being Healthy

Gwiyomi~ Gwiyomi.

Seriously, those who like to do that, and upload on the Youtube, are not very cute.

GEDIK.

It's been a long time since I updated my blog.

Well, I want to share a story, how to keep your body healthy and fit all the time.

Many people asked me, "Macam mana ko bulih jadi kecil ni? Apa rahsia? Bagitau ba."

Actually, besides from counting calories, I also keep my BMR high everyday.

That's why I tend to be more active compare to last three years in IPG.

First thing you  should do is set your goal.

Ask yourself, you want to be healthy or just being thin.

Both are two different things.

If you want to be healthy and fit, then being thin is not an option for you.

Be healthy is to lose fat, being thin is to lose weight.

Up until I typed this, my weight has decreased from three figures to less than 80kg.

But, it took about three weeks for me to break my weight plateau (which within the three weeks, my weight didn't decrease at all).

Next, control your meals.

Let me share my personal diet.

I will always eat breakfast, but sometimes I force to skip it, only during holidays and at home.

Why? Because in IPG, they rarely serve white rice on the morning, which I only eat biscuits and drink water, and at home, I tend to wake up late after pray Subuh. (Jangan contohi saya)

Breakfast will keep your metabolism high, because it is a must. Even Rasulullah, when he wanted to fast, he always has something to fill his stomach, because it is sunnah.

Metabolism is just like fuel for car, to keep it on and burning.

Next, I will eat four to five or six times a day.

I will eat every 2-3 or 4 hours. But with small proportions.

For example, before this I used to have a full plate of rice, two 'lauk' and no veggies at all.

Until now, only last Thursday I broke my rules to not to add RICE, because if I already ate half rice, I won't add it anymore.

Okay, my diet now, I eat half rice or a fist of rice, one lauk and sometimes veggies. Actually, you can add more 'lauk' as many as you want, but it will be better for protein-based food such as chicken breast, white meat and other. Veggies are good because it contains fiber, and always makes you full though you eat very little.

Third, before you eat, lie to your stomach.

How? Drink two glasses of water and eat protein. Wait 10-30 minutes if possible, then start eating with small proportion. You will never want to eat a lot if you're full.

Fourth, avoid junk foods and soft drinks from the moment you wanted to be healthy.

This is the toughest part. I admit, I still enjoy junk foods though I only eat less and never buy junk foods anymore (mostly I'll share with friends and families). But for soft drinks, I never want to have it anymore, only if there is no option, which you cannot change soft drinks with mineral water in Pizza. -_-

Still, you can enjoy ice cream, as long as you know how to deal with it.

Fifth, balancing diet.

If you eat a lot during breakfast, you need to eat less during snack time (3-4 hours after breakfast) and during lunch. This is to balance on what you eat so you won't overeat.

Sixth, drink a lot of water.

Whether you go to KFC, restaurant or any outside place to eat, always choose and drink water as your first choice of beverage. Water only makes you full for a short time, it won't make you fat, though if you consume too much sodium, the water will trap inside your body, makes you 'gemuk-air'.

Seventh, be active and keep your metabolism high.

Be active is simple, but keeping your BMR high is not easy.

In order to make your body active, even you aren't exercising every day, you need to make your BMR high.

How?

1. Drink a lot of water. 3 liters of water is recommended.
2. Eat spicy food, but make sure it's not too spicy or you will hurt yourself.
3. Drink coffee without sugar or green tea.
4. Always eat so that your digestion system will always be active (I recommend you to eat every 3-4 hours with small proportion).
5. Make simple exercise.

Actually, overweight people have high BMR than those who are not. This is because they need to burn their calories and fat everytime, though they never lose fat unless they really want to do so.

So, if you are an active type, you must exercise.

How?

Well, just go on, cardio exercise.

Personally, when I started my journey to be healthy, I tend to focus on exercising, cardio exercising to be precised.

Of course, I managed to lose 20 kg in 4 months, but I soon realize I lost some muscles too.

If you over exercising, you will lose muscles rather than fat. In order to avoid that, exercise 20 to 60 minutes.

But now, my way to exercise is a bit different.

Before this, I didn't eat before playing, because only the energies would be burnt, not the fats.

Now I eat before exercising. Still, I eat only biscuit and drink low fat milk, and start muscle training.

Why we need to start with muscle training?

During this training, you won't burn any fat, but you will burn glycogen or calories.

Personally, I will do weight (muscle) training for 30 minutes, before focus on cardio.

If you able to do this, during your cardio exercise, you will definitely burn your fats.

Because you almost use your full energy during weight training, then you only have little energy left, which the liver will produce energy to replace the one that you have used, then after that, you will use energy from fats after 20 minutes of cardio.

I'm not sure if you understand this.

Weight training - glycogen used - cardio until 20 minutes - liver produce new glycogen - after 20 minutes - fats break down into glycogen to give you energy to keep on exercising.

BUT, after an hour, it will use energy from muscle, which you will become weak. So never cardio more than an hour.

Sorry, I don't know how to explain.

That's it. If you want advance type of diet plan of being healthy, count calories.

Sorry if you don't understand my English

Well, hope you know now. If I wrong, correct me. ^_^

P/S - Gambar nanti di upload, selepas berat idaman tercapai.

Don't be a Noob

Membaca post/status jiwang, sangat bikin geli hati.

Mu pergi luah dekat Allah, barulah rasa tenang. Ini FB atau blog pula. Ada haters benci padan muka.

Gua tidak suka jiwang-jiwang, dengar lagu jiwang tak apa.

Tapi tidak seteruk membuli orang.

Gua tak tengok videonya, sebab gua jenis panas baran, nanti pecah laptop. Okeh ini gurauan.

Tapi seriously, gua anggap mereka remaja masih mentah, tidak pandai berfikir.

Kemugnkinan faktor sekeliling membuat dorang ganas, yalah. Siapa tahu mereka hidup dalam keadaan ganas.

Tapi tidak berani ke Lahad Datu time diserang pengganas.

Ada orang kata "ketua kelas tu bodoh sebab pi report dengan guru".

Mu ni, dah peraturan halang bawa phone, mestilah report.

Inilah kita, apabila orang buat salah, kita offer untuk backup dorang, padahal jelas mereka salah.

Ada orang kata, "bangang budak yang belasah tu".

Ya.

Kepada mereka yang suka buli-buli ni, sudah-sudahlah.

Don't give a damn to people, if you don't want to be damned.

Perlukah selesai dengan keganasan?

Ya, jika memang PERLU dan TERDESAK.

Lepas tu ada orang kata, "Inilah ni! Salah BN/PR!"

Bangang gila orang kata begini.

Kita suka tengok benda yang besar berbanding siasat dengan teliti.

Siapa yang suka buli-buli orang, masuklah pertandingan kickboxing/tinju/karate/taekwondo/judo/taichi/silat.

Di situ korang puas membuli lawan korang yang memang seorang pembuli juga.

Oh ya, jangan jadi noob menjadi jiwang luah di sana sini, memaki sana sini, kepaluian sana sini.

IF you're professional, you won't complaint, yet you only ask the reason, and give reason.

Doa Tanpa Usaha Adalah Bingung

PBS oh PBS.

Dengan gim ditutup untuk tujuan amali, jadi aku berpindah ke tenis semula.

Seringkali aku lihat ada orang minta orang lain mendoakan dia, tak kisahlah pelajaran, kesihatan dan macam-macam lagi.

Tapi serious-seriously, aku sebenarnya tak kisah sangat minta doa, tapi yang bikin panas balik-balik minta orang lain doa, tapi tiada usaha langsung mahu berubah.

Apa guna orang lain doakan kita tapi kita masih berada dalam zon yang sama? Umpama yang tiada boleh ku masukkan dalam entri ini.

Kalau betul mahu hasil yang baik, minta orang lain doa, berdoa sendiri dan berusaha. Berusaha!

Hayatilah betul-betul apa yang Allah beritahu, Dia tak akan ubah keadaan sesuatu kaum melainkan mereka mengubah keadaan mereka sendiri.

Sama seperti orang yang belum terbuka pintu hatinya untuk berubah, balik-balik minta doa atau berdoa agar dia diberi hidayah.

Tapi perangai masih tetap sama.

Sama seperti orang yang ada penyakit, minta orang lain doakan agar dia sembuh.

Tapi tidak dijaga pun kesihatan, dari segi pemakanan mahu pun senaman.

Banyak lagi. Termasuk yang exam.

Entahlah, walaupun dibolehkan untuk meminta doa atau berdoa, tapi afdhalnya kalau kita berdoa disamping berusaha terus.

Sedarlah, doa memang senjata orang mukmin, tapi Allah tak akan bagi apa yang kita mahu kalau tiada usaha.

Cukup-cukuplah minta doa tapi tiada usaha. Jangan hanya berdoa di mulut, tapi tiada langsung mencari jalan penyelesaiannya.

Seriously.

#Kalau kena bagi, itu mungkin satu ujian walaupun tiada usaha. Wallahua'alam.

Weight Loss 1

Gara-gara fire drill, aku pressure tidak dapat re-sleep. Syukur ketika turun, masih waras untuk berpakaian penuh.

Ketika berkumpul tadi, ada senior datang mendekatiku.

"Macam mana kau kasi kurang (berat badan) ni?"

Seriusly, aku mahu kata tentang kalori, defisit kalori, apa itu kalori. Tapi aku kata dalam benda yang simple.

"Makan macam biasa tapi separuh. Aku masih makan ayam. Yang penting apa yang kita makan itu sikit."

Tapi dalam suasa hening, aku lupa beritahu yang kita perlu makan 5-7 kali sehari supaya tidak lapar dan tidak berlebihan makan.

Sejak berlaku perubahan dalam masa tiga bulan lebih, ramai yang hairan bin ajaib dan banyak bertanya.

Ada yang tanya "makan nasi ka? buat abs ka? tidak makan ka? Exercise ka?"

Aku bagitau saja aku makan sikit, nasi separuh (kecuali tadi sebab terlampau lapar gara-gara cardio + weight training), ayam, kadang-kadang sotong, tempe, sayur. Tapi sejak akhir-akhir ni, lunch jadi gila-gila sebab kelas yang berlanjutan. Malam pula memang jarang ada sayur!

Haa. Kepada pembaca, benda macam inilah aku makan. Tapi sekali sekala aku minum susu lemak rendah atau minum tu bliss, supaya usus bersihlah orang katakan.

Satu-satunya yang sampai sekarang aku langsung tak sentuh sejak sebulan lebih yang lalu ialah soft drinks. Ketika start program sepanjang hayat ini, aku tak ambil minuman yang bergas (except for stamina drink macam revive) dan hanya minum ice lemon tea.

Tapi terbaca kandungan gula yang tinggi dalam ice lemon tea, terus aku stop. Sekarang pun, kalau mahu makan di kedai, air suam atau mineral. Dan ketika merentas desa saja aku ambil revive untuk tambah tenaga, sebab start berlari hanya berbekalkan milo. Seriously.

Ramai yang tertanya-tanya, tapi paling aku suka tengok ialah my mother. Dulu, dia paling banyak leter tentang pemakananku, seringkali dimarah sebab tapuk-tapuk makan keropok dan selalu kata jimatkan duit (sekarang belum dapat jimat sebab banyak hutang).

Sekarang, setiap kali balik rumah..... "Iz. Kurus sudah ko kan. Naaa."

Dan aku pula nakal.."Mak, belikan seluar slack."

Dialah insan paling gembira tengok aku banyak berubah.

Heh.

Kalau betul mahu kurus, mesti ada usaha, di samping doa agar sentiasa dibantu oleh Allah dan diredhai olehNya.

Diet, bukan cut down our favourite food or snack, tapi ganti dengan sesuatu yang lebih baik, serta mengenyangkan dan menyihatkan. Tapi satu tabiatku ialah aku suka makan kek, kadang-kadang suruh miss A bawa dari Sarawak. Tapi kek, aiskrim itu bukanlah satu hobi untuk dimakan hari-hari, time yang patut saja, supaya tidak kempunan.

Cerita tentang seluar, ketika mengambil pakaian scout dari modern boys, saiz seluarku ialah yang paling abnormal.

Seluar oversized! Terburai ketawa kawan-kawanku tengok seluar ku yang super abnormal, tapi aku join saja. Sebab suka. Heh.

Sekarang, normal.

Cuma masalah ku sekarang ialah air dalam badan yang banyak. Sekali picit bahagian perut ni, lembik, no wonder masih agak besar sikit, tapi tidak ketara sudah.

Fokus ku sekarang ialah menjadi fit dan muscular sikit. Bukan macam Kim Jong Kook, cukup saja ada bentuk. Takut nanti kalau besar, murid-murid takut mahu approach.

Jadi...entah.

Let the pictures, do my job.

Time raya, aku rasa ini 90 something. Pipi tembam, tu bahagian chest tu, menonjol.

Ini saja yang aku rasa sesuai untuk compare, sebab ada bentuk. Heh.

Ketika ni, kurang dah 10kg.

 Inilah akibatnya kalau jarang bergambar, mahu buat testimoni sebelum dan selepas pun susah. Another achievement, from XL to L. Lepas ni target pigi M. Kalau dapat.

Apapun, sekarang tidak lagi cepat rasa penat, syukurlah. Senang sudah mahu beribadah ni. ^_^


#I believe, Miss Xiao Lu Xing should see this. I really need vegetables. Lain kali lagi aku update tentang ni kalau dah capai berat ideal. Insya Allah.

Karnival Permainan Tradisional

I am exhausted today.

Still, I had a good time, best experience and memories.

Today in the morning, our senior semester 5 conducted Karnival Permainan Tradisional which was held at Padang IPG Kampus Keningau.

I've stated at the previous post that I would join and try my ability playing these games.

Well, there are six games - Angry Bird, Coconut Bowling, Dragon's Tail, Coconut Relay, Tug Of War and Reverse Train.

Of course, every class needs to submit at least 10 person per group, with additional marks for those who include staff or lecturer.

Our class? Didn't have one, since Mr. Carl was taken by TESL Sem 1, while others, might be busy.

Warriors of TESL 1

 

We're actually having fun, and not even cross in our mind that we want to win this festival.

For the first event, Angry Bird and Coconut Bowling were conducted simultaneously, where Ronn, Joe, Yen, Josphay and I playing Angry Bird, while the rest on bowling.

We didn't manage to win both events, so we were give only 40 marks (which is same for 4th and next place).

Second event, also conducted simultaneously, Dragon's Tail and Coconut Relay.

Aggressive Style

We didn't win this game, because our opponent was too good, though I felt it was unfair for some reason. Tapi biarlah, it's just a game.

For Coconut Relay - Ronn, Alter, Joe and Josphat, they managed to win thus give us 100 marks (and more maybe) because they managed to complete a round and add another. (Ada orang lari lebih satu pusingan). Watching them, my desire to win was risen, I told my teammates, no more losing.

The next event, which I thought it should be the final event, was the Tug of War. This is the battle of warriors. We added a sparta in our member, Azizi. Sorry, I don't have the pictures.

Since our group had an extra match, so we decided to use 3-2 strategies. Ronn-Wafiy-Alter at the front (for endurance and defending), while Azizi and I at the back (for attacking and pulling).

We used the same strategies. Seriously.

Our first match was against Sharifah (combination of seniors) team. The members that I remembered were Akmal, Hidafi and Otto (forgot the other two). Seriously, these three are very tough and big.

However, Waffiy told that we must do in one kill - means no more ties or rubber match.

Yup, we won our first match.

For the second match, our opponent was GSTT BM 2, the team that defeated us in Dragon's Tail. I said that I want to win this match too, so did my teammates.

Yup, we won again.

Sadly, for our other mates, TESL 2 unable to defeat BM junior, which I hoped they could, because if they did and managed to enter the final, it would be the battle of TESL.

Amer - Warrior of TESL 2

Farid - Warrior of TESL 2

Third match, was the toughest opponent - Sharifah was the third toughest for us. PAI juniors.

We were struggling to defeat them, we almost defeated by them, but we managed to overcome and again, all kill. Yup, we managed to enter the final.

Other team, GSTT Sejarah was beaten by BM Junior, so we face them (BM) for 1st and 2nd place.

For this..let pictures do my job.

All Spartas!

You know what happen.

Happy Level 999

We managed to do all kill for every single match. Alhamdulillah, it was very tough for us. Injured hands, but the determination to win was very high so I didn't care much about my hand.

For the final event, we didn't win, but it was fun. I was substituted by classmates, due to exhaustion during Tug of War. Although we didn't win, but we managed to get second place, the first place is our Super Junior - PAI. Yup, it was memorable to me, that's why I wrote this entry at very specific detail.

Yeah, it was fun and one of the best memories in IPG. Let the pictures do my job...again.

TESL 1 and 2 and Junior (Senior pun ada)

Happy Level Infinity

Gila Bergambar

Err...

I wasn't in this picture due to injury

Gembira Gila

Suka Kamera

Both TESL Warriors, and PSV

Belum ada semangat

Alhamdulillah, thank you Allah for giving us chance to have fun and win 2nd place.

#I'm not fat anymore. ^_^

Tak Salah Mencuba

Pernahkah anda terbaca kisah seseorang yang berjaya selepas kegagalan berkali-kali?

Contoh mudah, Rasulullah S.A.W. Baginda berusaha berdakwah tetapi hanya sikit menerimanya, dihalau dari kota Mekah, menetap di Madinah, mendirikan Islam dan akhirnya kembali ke Mekah untuk meluaskan Islam.

Ini contoh mudah, lebih senang dan sangat bermakna. Hehe.

Jika anda dalam proses berdiet, anda terbaca orang yang dulu gemuk kini kurus, kurang beberapa kg, dan teringin menjadi begitu, mesti rasa berkobar-kobar bukan?

Jika anda pemain DotA atau gamers, nampak kejayaan team-team lain, mesti rasa mahu seperti mereka bukan?

Tak kira apa jenis bidang, jika nampak kejayaan orang lain yang mengagumkan, mesti anda mahu jadi seperti mereka bukan?

IT IS WRONG TO NOT TO TRY

Inilah yang aku belajar setelah sekian lama. Inilah yang membuatkan diriku berkobar sepenuhnya.

Ya. People, this is it. It's wrong to not to try, and it's worth trying.

Tahun ini, aku memulakan program dietku bermula awal tahun. Jika kira-kira, sudah 3 bulan.

Apapun, ianya ilham daripada Allah S.W.T, serta Dia membuka mindaku melalui leteran my mother mengenai berat badanku yang gila besar.

Yes, orang kata wake up call. Atas faktor ingin menjaga kesihatan diri, maka aku pun memulakan usaha ku. Tapi, tidak ku mahu cerita di sini, sebab objektif belum tercapai. Heh.

Cuma, apa yang aku mahu cerita di sini ialah keinginan untuk mencuba. Sepanjang program dietku (masih lagi berjalan sampai sekarang, insya Allah akan istiqamah), aku belajar satu perkara, memandangkan semester ini memerlukan diriku untuk menjadi lebih berani.

Betul, menyanyi untuk LGA3102, microteaching untuk subjek wajib, serta melaksanakan RPH untuk PBS III.

Satu kelemahanku untuk RPH ialah daya kreativiti yang sangat kurang. Seriously, tapi perfectionist. Heh.

Ya, ini saja yang perlu diatasi sekarang. Insya Allah.

Berbalik cerita, sebenarnya kita semua ada keinginan yang tinggi untuk mencuba sesuatu, tapi atas faktor takut, malu, segan itu membuatkan kita tidak mahu.

Aku bagi contoh mudah, minggu lalu ada karnival sukan IPG Keningau. Ya, mulanya aku tak berapa minat sangat, tapi ketika dipromosi oleh Ketua Batallion, maka aku berminat. Jadi aku tak kisah masuk acara apa - badminton dan bola tampar, yang penting aku main dan ikut.

Di situ aku terfikir, apa salahnya mengikut? Apa salah kalau kalah kan? Tapi aku akui aku jenis sukar terima kekalahan, sebab kurang berusaha. Kurang berusaha dan buat sebaik mungkin adalah dua perkara berbeza.

Namun aku telan semua tu. Aku bertekad untuk maju ke hadapan terus, tanpa toleh belakang lagi, walaupun kadang-kadang. Sama seperti merentas desa, aku cabar diri untuk tawan 9km, sebab aku tahu tidak ramai yang sanggup, walaupun akhirnya tidak dapat.

Kenapa? Sebab aku memang mahu cuba. Bagiku, jika kita tidak cuba apa-apa atau melonjak daripada zon selesa, sampai bila-bila kita tidak belajar apa-apa. Contoh mudah tadi, Rasulullah S.A.W berhijrah ke Madinah setelah diperintahkan olehNya, last-last baginda berjaya.

Tak salah untuk mencuba, mungkin bagi first timer, tapi kalau yang dah ada sedikit pengalaman, jangan setakat mencuba, tapi buat yang baik untuk mencapai objektif.

Yup, khusus kepada program diet, aku pada mulanya mencuba, tapi sekarang bukan lagi mencuba, mengamalkan terus. Heh.

Mencuba memang perlu, tapi ingat dalam cubaan itu berusaha untuk mencapainya. Walaupun sikit, tapi at least it's better than nothing.

Itulah kelemahan kita, kelemahan terbesar bagi mereka yang ada keinginan untuk berubah tapi langsung tidak mencuba. Why don't you try first, then you'll know it.

Tapi untuk ini tidak digalakkan bagi perkara jahat. Heh.

Alhamdulillah, kalau dulu aku memang takut-takut, sekarang insya Allah tidak lagi. Nervous itu mesti, tapi takut itu tidak patut.

Minggu ini, ingin mencuba lagi, Sukan Tradisional. Bantai saja main, yang penting belajar dan happy. ^_^

Doakan keselamatan penduduk di Sabah dan Malaysia serta mana-mana yang ada peperangan.

Rajinkan diri untuk mencuba dan berubah. Sebab dalam kes ini, tiada benda lain boleh tolong. Allah juga kata Dia tak akan ubah keadaan sesuatu kaum jika kita tidak mengubahnya sendiri.

Mamaku pernah kata, "Iz, dari kau saja tu mahu control berat badan kau, pemakanan kau."

Semuanya dari kita saja tu, walaupun disogok duit RM10000, tapi dari kita juga tu jika mahu berubah ke arah kebaikan. Kalau buat benda jahat memang ramai mahu!

Memang sukar untuk berubah, tapi ingatlah. Dari paksaan, akan menjadi rela dan ikhlas.

Sama seperti solat dan tutup aurat, tapi ini bukan cuba. Paksa diri, barulah tahu betapa nikmatnya semua tu.

Sekian saja, motivasikan diri anda.

People, how long will you stay in comfort zone? Will you develop or learn something?

Those who dislike changes will always give reasons to avoid it.