fitness goals for 09/10

I've got a few fitness goals for 09/10 and hopefully by keeping track of what I do,I'll be able to train towards achieving these goals.

some of these goals termasuklah:

-getting ISSA personal trainer certification
-completing a 10Km run in 40 minutes by july '09
-quitting bla..bla..lalall....huhuhu.
-completing a 30 laps = 1.5km swim(breast stroke) tanpe henti.... by august '09 gile x brape gile la...ade bran...hahahah
- dapt main tennis serupe seiras r semcm rafael nadal ok la...:P

I've lost count of the number of times that i've been asked by friends and even strangers why I would wanna train till my arms are bulky or why I work out as much as I do. frankly speaking, half the time I feel like replying them cause I like muscles ape..!!.A friend told me I should say. coz I dont wanna be fat like u pe..huhu.LOL

I try to workout every single day. So when i say all i do is work or workout,its partially true..:P yes, I do try to workout even when I have bla..bla..or when i'm bogged down wif a lot of bla..bla... working out is such a big part of my life...

happy 2009

happy new year!!! Time just flyes, doesn’t it!!! Damn I’ll be 24 this year…huhuhuh sedar x brape sedar....Wishing that my new year is filled with Creativity, Festivity, Love, Passion, Dreams and a Hope to see all my dreams come true. Celebrate Happiness and Celebrate Success...

Its like a new Day… of Energy, of Strength, of Ideas
Its like a new Begining… of Thoughts, of Words, or Actions

again Selamat Tahun Baru. I wish you everyone all the rezeki and health!

ciowlo....

fasting month & I

Puasa is here today's already day *13 yekowt..so for my stat are looking ok..:)

Puasa : 13/13...perfect..;)
sahur : 8/13
berbuka with family: 4/13
productivity before berbuka: 4/10...:(
productivity after berbuka: 8/10...:D

sahur:
Sahur for me starts around 430am and end at 500am. I stay on my own so I stick with cereal,susu,egg. Its fast, good and simple.

Waking up:
Usually lapar already (maybe its all in my head) but getting ready is quicker coz no breakfast….but i sure do miss my morning coffee...alamak ..x tahan aa..


Lunch:
What lunch? hahahahahah puasa la...

Berbuka:
Buka puasa is always fun….its cute (yeah cute hahahah) that everyone gathers for berbuka, brings some food to the table and together wait and the azan. Then we feast and take our time (unlike on non-puasa days!). What do I have?
First: Kurma! stil got some nice big juicy
Drinks: 1 hot and 1 cold
Food: As long as there’s some kind of grilled or fried chicken! :)
Desserts: more kurma hehehhehe

blh ker...nk mkn ape-ape??

bo...leh..Semestinya balanced but susah juge if nafsu makan dah membara…lagi-lagila kalau makan buffet ramadhan alamak tak tahanla...:D. Good advice is to remember that it takes about 20 minutes to actually feel full…so makan slow2.

Manis-manisan? Hmmm makan jangan tak makan but dengan moderation. Hidup hanya sekali saje…:)so takkan tak nak makan kowt..lagilah bulan puasa confermla mcm2 ade so ape lagi mkn jela...slambe...hehehe. Just remember to take it easy and to eat a balanced meal first.

Day 1- pass!!!!!!!! :> Selamat Berpuase

hhhh…the time now is 1:35am!….i know i know….nape tak tidur lagi?!? Coz its puase month so to all , selamat berpuase :)

So really why am I up so late? bikin kerje. Usually for the first few days of puase, I sure headache (dehydration and no kopi) so susah sikit to bikin kerje while berpuase…..jadi I gotta kerje

So I’m gonna sahur in a bit, sambil2 tengok TV n main game.

Target this year: Puase Penuh! hahahaha betul ape...:D

I'M BacK......

Hey ya’ll……

So sorry for not having been blogging much these past few weeks……wanna know why ah?

coz sebuk aa...sebuk ape?haaha macam-macam aa... dgn esemen bla bla.., exam...n training..

But I'm back now...sort of la..and will post up some interesting posts asap :D

Germany 0:1 Spain

Another lost final for Michael Ballack and Germany but meine Mannschaft just didn’t play well or just couldn’t cope with Spain’s movement and pace. Euro 2008 is over.

"We lost! Spain deserved to win. Germany never really had a chance."

Damn la!!!!. Enough said.Gua panas la beb...ape pown gua kewl menuggu EPL huhu...

is life fair??

Yes - Coz its what I make of it
No - Coz fairness is not always (if ever) rewarded....

Life is not fair.....
- if I see young children losing their innocent lives daily in IRAQ (or anywhere else in the world)
- when i have to deal with corporate bullshit & politics
- if I-know-who dives to win a penalty...
So yeah, if I look around..I'll find that life is probably not fair..people get away with vicious crime all the time......

Life is fair.....
- if I focus on what I can control.....
- to me..if I focus on my own goals and the people close to me
Its fair if I focus on my own life...but to do that I have to be a selfish prick.

Am I? No but I do try to focus on the things I can control. dlm hidup yg mengarut yg terjadi ....often there's nothing you can do about it. As I reach (or am in) 20's, I've learned to distinguish between whats important and what not important to worry about.

I worry about....
- my health
- my family and the people I love
- my career (whats within my control)

I don't worry about...
- corporate bullshit ...damm....crap!!!!
- pleasing the world
- what others are doing
- what other have


It sickens me to see people getting away with crime but I find peace knowing that one sweet day....justice will prevail! :D

to me, focus and worry about the things that I care about and can control! I try to "ignore" ape2 yg diluar kawalan unless i need to face them :)

I wanna be taller...

Lelaki boleh membesar sehingga ~25 tahun tetapi kebanyakan lelaki akan mencapai maturity ketinggian pada usia 18-21 tahun. Walaupun, ade treatment untuk growth, but mahal sgt aa...n x jamin ape- ape results pon. So, lets stick to natural resources....

Untuk mencapai growth potential:

Enough Rest: Tidur memberi badan masa untuk membesar. Bagi adults perlukan ~8 jam untuk memulihkan tenaga.

Nutritisi yg seimbang: Balanced nutrition penting untk memberi semua khasiat yang perlu untuk badan membesar.

Calcium amat penting untuk membolehkan tulang mentingkatkan/memperkuatkan densiti dan membesar. Caffeine (dari tea/coffee) mengurangkan kandungan calcium badan maka badan tidak boleh menggunakan calcium dengan baik. That’s why caffeine tidah digalakkan untuk kanak-kanak. Multivitamin basic seperti CENTRUM is good to make sure semua keperluan micronutrition kite cukup. Tetapi jangan lupe plak kepada macronutrition iaitu carbs/protein/fat yg menentukan naik/turun berat badan.

Weight Training: Although weight training (mengangkat berat) tidak menghindarkan pembesaran dan actually boleh membantu perkembangan, elakkan daripada weights yg terlalu berat dan pastikan form kene betul! baru kene dgn cara beb :D

Finally,Semua orang masing-masing ada kekurangkan. Tetapi kita perlu terima hakikat tersebut, apepun kesihatan and berat badan kene jage beb huhuhuhh...:D

At Home Muscle Plan

McD 100% Fish ad-colorie guide?

McD Calorie Guide

aku dpt bende ni drpd McD itself http://www.fastfood.com/Nutrition/mcdonalds.html . diorng kuarkan calorie guide utk semua makanan yg kat McD. very useful to have... most important, make sense of it.

"Our Filet - O-Fish is 100% Fish"
Hmmmmm 100% fish.... ape maksud ni?? semua org tahu breaded fish fillet...like fish fish fingers etc diperbuat dgn bread crumbs ,eggs,flour etc...so sure gune 100% ikan....hmmm tapi is there such a thing as 50% ikan? hahahhah ikan is ikan la...

is the Filet - O-Fish going to help kurangkan berat badan? dont count on it lah... Generally fast foods as are loaded with colories.

What is fattening about fast foods?
Hmmmm not everything but a lot lah..generally makanan yg dibawah ni tidak membantu utk lose weight:\

• Mayonnaise- did u know that 1 tablespoon contains lebih kurang 90 colories !!! ia sgt byk...klu nk dikirekan...
• French Fries
• Daging burger - minced meat (walaupun 100% beef) ia penuh ngan lemak(fat). its the fat that makes it juicy and tasty!!!! huhuhuhuhu
• Sodas -sugar sugar gule..

adekah aku makan McD or mane2 fast food?

of course lah ade....:D sgt sedap kowt heheh ...tp x selalu lah..tp kadang2 bile aku pergi McD pun, ini lah yg aku mintak agk cerewet jgk la... :

• Mayonnaise - aku akn bg tau kat dia x nk mayonnaise. diakn buat satu...klu x pon i'll ask them to tukar.
• French Fries - ok lah too gud to resist but aku xkan order yg besar2 .."never super size".
• daging burger -ni usually go for lean meet mcm grilled chicken burger atau fried chicken breast.
• Sodas - biase nye aku akn amik diet coke(coke light) je aa.. dpt saves 150+ calories.
  

How to lose weight

Jangan skip meals. tak perlu skip meals smpi tak sarapan pagi dan melaparkan diri untuk kurang berat badan. Ini salah ni beb, bikin bahaye je.... Dengan cara sebegini rupe hanya berjaya menurunkan metabolisma badan so bile metabolisma turun tu yang boleh menyebabkan badan lemah longlai longsi. Panduan Terbaik? Makan 5-7 hidangan sederhana sehari dan kurang makan/minum 2-3 jam sebelum tidur (serious x caye cube la...;) ).

Kawal nafsu makan….once nafsu is there memang susah untuk tentukan pilihan makanan yang baik. Again di sinilah penting untuk makan 5-7 kali sehari untuk mengawal nafsu makan kite.

Tingkatkan tahap keaktifan…tak semestinya dengan jogging atau bersenam di gym. Yang penting kite tingkatkan aktiviti physical untuk bakar lebih calorie,

> Park kereta lebih jauh daripada destinasi .
> Jangan guna lif…use the stairs
> Bersihkan rumah. hahhaha

sambil2 tue kene tau la skit keperluan kalori . Ini penting dan jika rajin, bandingkan keperluan kalorie dengan pemakanan kalorie seharian.

Eliminate makanan yang 1. tidak elok dan 2. tidak perlu. Kekadang kita ambil makan/minuman yang actually kita tak perlukan sangat pun….just because its there, doesn’t mean we have to eat or drink them.

Diet pills? Yes they work tetapi tidak jika ianya tidak digabungkan penggunaannya dengan makanan yang terkawal…..

Tak pandai kawal nafsu makan? Belilah protein shakes dan makannya di antara hidangan due kali sehari..1. antara sarapan dan lunch…2. antara lunch dan makan malam.

dari gua... ciow