Tarian Poco Poco adalah sejenis tarian yang popular di Indonesia. Ianya ringkas dan mudah dilakukan tetapi membantu kita berpeluh dengan sangat cepat dan herm..penat gak..
Yang baru nak berjinak-jinak dengan Poco Poco, bolehlah belajar dari video ni... cilok dari youtube...
Kenapa saya suka Poco Poco? Ianya simple dan lagunya membantu menaikkan semangat...believe me, panjang lagu Poco Poco adalah selama 6 minit dan pasti anda tidak akan perasan masa 6 minit dah berlalu bila asyik melakukan Poco Poco
Selamat berpoco poco
Tuesday, March 10, 2009
Friday, March 6, 2009
How to Deal with Flabby Skin
Credit untuk penulis and site ni....saya cilok ek...
How to Deal with Flabby Skin
http://yourtotalhealth.ivillage.com/diet-fitness/how-deal-with-flabby-skin.html
By: Tom McCann, Liz Neporent
credit to: http://www.poundart.com/gpk/roughs/s15/592_flabby.jpg
Let's imagine for a minute what a 30-pound garbage bag full of jelly sitting on the floor would look like. The jelly would expand to the outer limits of the bag and fill it entirely. Then, if you gradually removed a pound or two of jelly out of the bag each week, what would happen? The jelly would be gone, but most likely the bag would retain (at least in part) its previous jelly-filled shape.
The same thing happens to your skin after a significant weight loss. The fat that had built up around your trouble spots has caused your skin to take on a shape that may be hard to change. Your fat cells were essentially filled to capacity. Now that you've lost weight and eliminated the fat, all the cells have retained their shape, causing your skin to resemble the empty garbage bag on the floor.
This may seem discouraging, but just think, you've done a great job eliminating all that fat from your body. First, be proud of this accomplishment. Next, take some action to reduce that flabby skin. Here's how:
Build some muscle. Although "spot reducing" a flabby area is impossible, weight training can help you "spot train" in order to build muscle. Because muscle has a harder, more definite structure than fat, building yourself up may reduce the appearance of saggy skin, especially if you're young.
To maximize the benefits of weight training, train all of your major muscle groups; start with basic exercises for your buttocks, legs, chest, back, shoulders, arms, abs and lower back. There are a limitless number of exercises that build shapely muscles and help reduce the appearance of flabby skin. We recommend hiring a qualified personal trainer or "exercise specialist" to help you structure a program that will work best for you.
Tone your midsection. Many of us, especially women, have particular trouble with stretched-out skin around the middle. If you've had a kid or two, we don't have to tell you that! Targeting your abdominal muscles with a variety of crunches and other middle-body exercises on a regular basis can not only help tone your tummy but also reduce the appearance of flabby skin. We recommend doing 3-5 sets of 9-15 abdominal exercises at least twice a week. Remember: The key is intensity. In other words, perform each and every rep slowly, carefully and precisely so by the end of the set your abs feel worked.
Be realistic. As you age, your skin's elasticity weakens. If you've lost a great deal of weight after being out of shape for many years, your skin stretches. If you've been pregnant, the skin around your middle may not bounce back to its original shape. All of those factors, plus genetics, dictate how easily you will be able to tighten up loose skin with exercise. If exercise doesn't seem to be cutting it you may want to ...
Consider cosmetic surgery. In most instances we at Fit by Friday would not suggest, let alone endorse, cosmetic surgery to improve your appearance. However, if you have vast folds of loose skin because of considerable weight loss or because you're older, this is an option worth considering. For instance, some people who have lost several hundred pounds have had surgery to remove 25 pounds or more of excess skin. If you still have significant amounts of saggy skin even after several months of dedicated exercise, a consultation with a cosmetic surgeon may be your next step.
How to Deal with Flabby Skin
http://yourtotalhealth.ivillage.com/diet-fitness/how-deal-with-flabby-skin.html
By: Tom McCann, Liz Neporent
credit to: http://www.poundart.com/gpk/roughs/s15/592_flabby.jpg
Let's imagine for a minute what a 30-pound garbage bag full of jelly sitting on the floor would look like. The jelly would expand to the outer limits of the bag and fill it entirely. Then, if you gradually removed a pound or two of jelly out of the bag each week, what would happen? The jelly would be gone, but most likely the bag would retain (at least in part) its previous jelly-filled shape.
The same thing happens to your skin after a significant weight loss. The fat that had built up around your trouble spots has caused your skin to take on a shape that may be hard to change. Your fat cells were essentially filled to capacity. Now that you've lost weight and eliminated the fat, all the cells have retained their shape, causing your skin to resemble the empty garbage bag on the floor.
This may seem discouraging, but just think, you've done a great job eliminating all that fat from your body. First, be proud of this accomplishment. Next, take some action to reduce that flabby skin. Here's how:
Build some muscle. Although "spot reducing" a flabby area is impossible, weight training can help you "spot train" in order to build muscle. Because muscle has a harder, more definite structure than fat, building yourself up may reduce the appearance of saggy skin, especially if you're young.
To maximize the benefits of weight training, train all of your major muscle groups; start with basic exercises for your buttocks, legs, chest, back, shoulders, arms, abs and lower back. There are a limitless number of exercises that build shapely muscles and help reduce the appearance of flabby skin. We recommend hiring a qualified personal trainer or "exercise specialist" to help you structure a program that will work best for you.
Tone your midsection. Many of us, especially women, have particular trouble with stretched-out skin around the middle. If you've had a kid or two, we don't have to tell you that! Targeting your abdominal muscles with a variety of crunches and other middle-body exercises on a regular basis can not only help tone your tummy but also reduce the appearance of flabby skin. We recommend doing 3-5 sets of 9-15 abdominal exercises at least twice a week. Remember: The key is intensity. In other words, perform each and every rep slowly, carefully and precisely so by the end of the set your abs feel worked.
Be realistic. As you age, your skin's elasticity weakens. If you've lost a great deal of weight after being out of shape for many years, your skin stretches. If you've been pregnant, the skin around your middle may not bounce back to its original shape. All of those factors, plus genetics, dictate how easily you will be able to tighten up loose skin with exercise. If exercise doesn't seem to be cutting it you may want to ...
Consider cosmetic surgery. In most instances we at Fit by Friday would not suggest, let alone endorse, cosmetic surgery to improve your appearance. However, if you have vast folds of loose skin because of considerable weight loss or because you're older, this is an option worth considering. For instance, some people who have lost several hundred pounds have had surgery to remove 25 pounds or more of excess skin. If you still have significant amounts of saggy skin even after several months of dedicated exercise, a consultation with a cosmetic surgeon may be your next step.
Progress Report : Week 9 :(
Herm...
minggu ke 9...
This week i wonder...kenapa lengan baju saya ketat sebelah. saya ingatkan my mom silap ukur masa buat baju tu...bila try other baju yg ok sebelum ni, sama gak..ketat area lengan kanan...bila ukur lengan..herm..ada beza 3 cm antara lengan kiri and lengan kanan..biar betul....lps tu my mom perasan yg bahagian lengan kanan dan sekitarnya, termasuk bahu belah kanan, berada di dalam keadaan kembang semangkuk...
Sebenarnya, before this mmg selalu sakit sekitar bahu..i told my mom, mungkin kembang sbb main bowling kot...tp dia tak puas hati..so, dia cuba urut..n dia cakap..urat di bahagian bahu berselirat dan berkepal2..haha..imagine sendiri..wa tatau mcm mana nak explain....yg pasti, masa dia urut tu..sgtlah sakit...skrg pun amsih sakit kesan urutan...n tak boleh tidur mengiring ke sebelah kanan...
Pagi tadi, saya perasan yg kekembangan dah kurang sikit..nasib baik my mom ada..kalau tak...maunya makin kembang..dan sebagai hadiah, i kena stop main boling for 2-3 bulan..sedey..sedey....
Ok..ni pasal berat badan laks...naik sikit arr...82.6kg...
biarlah..my mom balik next week..pasti boleh reach 7*.* by end of this month...
apa lagi nak citer ek??menu..
--> maintenance menu with 2 cup of Green Tea (green tea baru start ambil semalam)...
kemudian, nak tanya kawan2 lain, ada tak mengalami keadaan kulit yg kendur lepas lose weight? sekarang ni tak tau nak cakap macam mana, is it kulit kendur ataupun isi..sebab bila pegang badanni rasa mcm lembik jer sini sana...tak firm..sbb ada kawan yg badan dia keras jer...
tak bestla...selain drpd F3, ada cara lain tak nak firmkan badan ni?? menganjalkan kulit...
okla..gtg..nnt sambung lagi ye..tata...
minggu ke 9...
This week i wonder...kenapa lengan baju saya ketat sebelah. saya ingatkan my mom silap ukur masa buat baju tu...bila try other baju yg ok sebelum ni, sama gak..ketat area lengan kanan...bila ukur lengan..herm..ada beza 3 cm antara lengan kiri and lengan kanan..biar betul....lps tu my mom perasan yg bahagian lengan kanan dan sekitarnya, termasuk bahu belah kanan, berada di dalam keadaan kembang semangkuk...
Sebenarnya, before this mmg selalu sakit sekitar bahu..i told my mom, mungkin kembang sbb main bowling kot...tp dia tak puas hati..so, dia cuba urut..n dia cakap..urat di bahagian bahu berselirat dan berkepal2..haha..imagine sendiri..wa tatau mcm mana nak explain....yg pasti, masa dia urut tu..sgtlah sakit...skrg pun amsih sakit kesan urutan...n tak boleh tidur mengiring ke sebelah kanan...
Pagi tadi, saya perasan yg kekembangan dah kurang sikit..nasib baik my mom ada..kalau tak...maunya makin kembang..dan sebagai hadiah, i kena stop main boling for 2-3 bulan..sedey..sedey....
Ok..ni pasal berat badan laks...naik sikit arr...82.6kg...
biarlah..my mom balik next week..pasti boleh reach 7*.* by end of this month...
apa lagi nak citer ek??menu..
--> maintenance menu with 2 cup of Green Tea (green tea baru start ambil semalam)...
kemudian, nak tanya kawan2 lain, ada tak mengalami keadaan kulit yg kendur lepas lose weight? sekarang ni tak tau nak cakap macam mana, is it kulit kendur ataupun isi..sebab bila pegang badanni rasa mcm lembik jer sini sana...tak firm..sbb ada kawan yg badan dia keras jer...
tak bestla...selain drpd F3, ada cara lain tak nak firmkan badan ni?? menganjalkan kulit...
okla..gtg..nnt sambung lagi ye..tata...
Friday, February 27, 2009
Progress Report : Week 8 :|
Sebelum proceed dengan report dan rapuan....tengok gambar kat atas ni dulu....sebenarnya dah lama nak add virtual weight loss model ni...
mmg nampak mcm saya la.... berat sebelum 195lbs(89kg) and my target 151lbs(69kg)..
banyak bezakan???
ok..berita selanjutnya;
Jangan tanya mana perginya week 6 and 7..melayang....
minggu ke 6, menu saya mcm biasa 1 shake per day... setengah daripada minggu ke 7 saya makan lauk dgn 1 sudu nasi shj...sbb masa tu lepak kat hotel..makanan pun sodap...x boleh tolak..no shake untuk 4 hari.
minggu ke 8, kembali ke pangkal jalan dengan mengambil shake sekali sehari semula...
mengapa bukan 2 shakes sehari? parents ada kat rumah la..wpun dia masak biasa jer..tp nafsu makan tu masih lagi membuak2..bukan sng nak makan masakan mak kan?? tp the key is moderate...alhamdulillah..berjaya gak memoderatekan diri....
ok..result for today...82.2kg...balik kepada berat pada awal minggu pertama dulu..
knp? sbb sepatutnya ambil 2 shakes per day..tp degil...hahah...
it's ok...dengan melihat ketebalan cik pfs yg makin menipis, saya berikrar akan mengikut jejak langkah beliau...saya jugak yg masih tebal nih....
saya tak nak janji banyak...cuma berharap, next week saya dpt kurangkan berat kepada 81.7kg... kalau tak buat target ni mmg terbabas sokmo..at least kalau ada target..usaha tu lebih sikit...
kata nak tawan hati org kesukaan..tp kalau masih gemuk mcm ni, siapa nak pandang kan??? ehehehe....
Wednesday, February 25, 2009
sekadar update
sejak 6 Februari...dah tak ada updates dari saya, baik dari segi menu dan sebagainya...
sebenarnya, saya tersangatlah sibuk dengan aktiviti di office...sekarang pun masih lagi sibuk..tp dah kuranglah dari kesibukan sebelum ini...jadi..saya ambil kesempatan utnuk membuat sedikit updates...
Last week i have my normal menses lagi selepas ketiadaan pada dec and jan...hepi...
selain dari sibuk di office, kesibukan bertambah bila perlu pergi outstation...
nak jadi cerita, at the hotel tu ada weighing machine and bila naik saya rasa nak pitam kejap..it's 84.*kg...gila tu...makan masa kat hotel ni saya kontrol giler...nasik mmg ambil 1 sudu jer...lain2 ratah lauk..dunno why berat boleh naik gila sampai mcm tu sekali...nak sedapkan hati, anggaplah sbb tgh menses...
bila balik rumah (sabtu lepas)..naik balik scale..herm..scale ni pun sama..tunjuk 84.*kg..gilo hapo....
saya pun merasa sangat frust...*untuk makluman, masa outstation tu saya tak ambil HL..skip..sbb food provided dar buka mata hingga tutup mata....
petang yesterday, balik dari kerja, saya cuba naik balik scale...and alhambulillah...adalah nampak penurunan...82.4kg kalau tak silap..kalau tak..mau gila berpanjangan dibuatnya....
apa2pun..berat yg sebenar akan dipaparkan hari jumaat. Insya-Allah...
menu?? maaflah kawan2..saya tak dapat nak penuhi janji dgn emnuliskan menu..susah gilosh nak catat bila bergerak dari satu tpt ke satu tpt..nak mengingat pun payah...will try to sambung baliklah...catatan menu tu walau apapun...
nak announce kat sini...saya sgt jeles dgn pfs sbb berat dia makin turun...dgn ini..saya berazam akan meneruskan usaha saya......
kiri kanan....entah brp kali dah kawad nih..tak jugak jalan...
sebenarnya, saya tersangatlah sibuk dengan aktiviti di office...sekarang pun masih lagi sibuk..tp dah kuranglah dari kesibukan sebelum ini...jadi..saya ambil kesempatan utnuk membuat sedikit updates...
Last week i have my normal menses lagi selepas ketiadaan pada dec and jan...hepi...
selain dari sibuk di office, kesibukan bertambah bila perlu pergi outstation...
nak jadi cerita, at the hotel tu ada weighing machine and bila naik saya rasa nak pitam kejap..it's 84.*kg...gila tu...makan masa kat hotel ni saya kontrol giler...nasik mmg ambil 1 sudu jer...lain2 ratah lauk..dunno why berat boleh naik gila sampai mcm tu sekali...nak sedapkan hati, anggaplah sbb tgh menses...
bila balik rumah (sabtu lepas)..naik balik scale..herm..scale ni pun sama..tunjuk 84.*kg..gilo hapo....
saya pun merasa sangat frust...*untuk makluman, masa outstation tu saya tak ambil HL..skip..sbb food provided dar buka mata hingga tutup mata....
petang yesterday, balik dari kerja, saya cuba naik balik scale...and alhambulillah...adalah nampak penurunan...82.4kg kalau tak silap..kalau tak..mau gila berpanjangan dibuatnya....
apa2pun..berat yg sebenar akan dipaparkan hari jumaat. Insya-Allah...
menu?? maaflah kawan2..saya tak dapat nak penuhi janji dgn emnuliskan menu..susah gilosh nak catat bila bergerak dari satu tpt ke satu tpt..nak mengingat pun payah...will try to sambung baliklah...catatan menu tu walau apapun...
nak announce kat sini...saya sgt jeles dgn pfs sbb berat dia makin turun...dgn ini..saya berazam akan meneruskan usaha saya......
kiri kanan....entah brp kali dah kawad nih..tak jugak jalan...
Friday, February 6, 2009
Progress Report : Week 5 :)
my latest favourite pic...masih gemuk..tp gambar ni melambangkan semangat kewl yang teramat..i like this photo very much...org lain saya tak taw ler...:))minggu ni saya dah ambil 4 scoops of HL balik...
progress? wpun mlm td makan nasi (parent dtg dari kampung bawa beras baru..mana leh tahan wei...tp kontrol amt la...) pagi td timbang, ada perubahan positif..
Jumlah berat yang berjaya diturunkan 200g (okla dari naik kan???)
So, hari ni berat saya 82.0kg...
shakes - 4 scoops f1
Day 31: 1/2/2009
Sarapan: -
Brunch : Shakes
Lunch: 4pm - yong tau foo
Dinner: 4 ketul nugget
Plain Water:1-2L
Day 32: 2/2/2009
Sarapan: shakes
Lunch: nasi campur (nasi, sayur, ikan goreng, udang goreng rangup)
Dinner: 2 chiken wing, panggang
Plain Water:1-2L
Day 33: 3/2/2009
Sarapan: shakes
Lunch: nasi campur (nasi separuh, sayur 2 jenis, ayam goreng)
Dinner: kentang goreng + 1 sausage
Plain Water:1-2L
Day 34: 4/2/2009
Sarapan: shakes
Lunch: mee kolok sup + ice lemon tea
Minum petang: mihun singapura
Dinner: shakes + 10 pcs kentang goreng
Plain Water:1-2L
Day 35: 5/2/2009
Sarapan: shakes
Lunch: kfc snake plate + Ice lemon tea
Dinner: nasi (beras baru :)) & ikan keli masin & udang rebus cicah air asam...
Plain Water:1-2L
pengambilan air memang kurang sikit..sbb tak semapt nak minum bila di offis..asyik berkejar ke sana ke mari.....
Mesti ramai yang hairan why do i stick to Herbalife wpun berat badan tak turun...
1. Sebab selain daripada penurunan berat badan, banyak faedah lain yang kita akan dapat bila ambil HL. Yang paling besar untuk saya adalah bila my Menses dah jadi regular. sebelum ni setahun sekali pun payah..kena ambil ubat baru dia keluar...
2. Berat saya tak turun sebab menu saya tak betul..maksudnya saya tak berdisiplin..tak macam mula2 dulu...
3. Kebas tangan saya dah hilang...kalau dulu, mula2 tangan yg kebas...sebelum mkn HL, kaki pun kebas...dan kebas ni tak mengira masa. Ada satu masa, kebas disertai rasa ngilu...sakit weh...skrg alhamdulillah...tak ada dah semua tu...
Jadi, makanan kesihatan bukan setakat untuk kurus sahaja...kalau dah experience sendiri perubahannya...memang tak dapat nak tinggalkan HL...
I do try option lain, tp masih gak cari HL balik...HL adalah yang paling sesuai untuk saya buat masa ni. Before HL jangan cakaplah..banyak ubat kurus lain saya dah try...cuma x pergi pusat pelangsingan badan jer...
Untuk pengamal HL...selamat ber HL...
Senaman
lately memamng saya dah tak dan nak bersenam...shhh...malas yang lebih sebenarnya....
tak apa..kita try to improve our routine...chayo...
Untuk visitors
Tq sbb melawat blog ni....and untuk yang tinggalkan komen, tq juga..cuma sorry ya kalau terlambat reply or terlepas pandang nak reply.... :)) peace
Monday, February 2, 2009
Gambar Baru
Gambar2 baru saya....
Kalau nak tengok gambar lain...boleh lawat... my side blog
Catatan:
Dalam gambar ni tak tau nak comment mcm mana...size badan mmg masih seperti biasa...ni saja baju yg ok...kena berusaha...kecikkan badan...pfs dah kecik..saya bila lagi? LU FIKIRLAH SENDIRI DEWI!!!
Kalau nak tengok gambar lain...boleh lawat... my side blogCatatan:
Dalam gambar ni tak tau nak comment mcm mana...size badan mmg masih seperti biasa...ni saja baju yg ok...kena berusaha...kecikkan badan...pfs dah kecik..saya bila lagi? LU FIKIRLAH SENDIRI DEWI!!!
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