2 Days Diary Update....

Sebelum saya update rekod usaha saya, let's enjoy some mesmerizing views...

I love this view..subhanallah..

Hasil usahaku...5/12/12

8560 langkah

5.13 km

251.6 kcal

Usahaku hari ni..6/12/12

10,903 langkah

6.54km

320.5 kcal

Masuk minggu ni, sudah minggu ketiga saya 'brisk walking' setiap pagi..Alhamdulillah, masih konsisten. Kadang-kadang memang terasa juga nak give up tambah2 bila tengok dekat weighing scale tak ada perubahan, tapi saya teruskan jugak and i always say to myself " `Setiap kegigihan pasti ada ganjarannya"..dan saya bayangkan gambar-gambar orang yang berjaya capai berat badan yang normal selepas berusaha melawan kegemukan dalam blog Kevin Zahri..dan ternyata cara tu berkesan untuk terus memotivasikan saya supaya konsisten berusaha...

Antara perkara yang masih saya cuba amalkan dengan konsisten and i always bear in my mind to follow it as much as i could are:

• Makan nasi dengan kadar segenggam sahaja sekali makan dan ambil dua kali sehari sahaja.
• Kurangkan pengambilan karbohidrat
• Elakkan  minum air manis
• Minum sekurang-kurangnya 2 liter air masak setiap hari
• Brisk walking setiap hari kecuali sabtu atau hari ada hal kecemasan sebanyak 3 pusingan dengan sasaran 10,000 langkah secara konsisten setiap hari
• Minum susu low fat untuk menjaga tulang dan sendi 
• Makan kerap tetapi dalam kuantiti yang kecil setiap kali makan, untuk tingkatkan metabolisme badan
• Memotivasikan diri setiap hari untuk berubah ke keadaan yang lebih baik dari segi kesihatan, penampilan, keyakinan diri dan sikap...amin...

so, CAIYOK!!!!!!

Semoga 2013 yang bakal menjelang akan membawa sinar baru buat saya dan saya akan melangkah ke tahun 2013 dengan KEYAKINAN diri yang baru...Insyaallah...

Isnin...3/2/12..

10,932 langkah

6.55 km

321.4 kcal kalori dibakar

pemandangan sekitar tasik..

the motivation

Ahad..2/12/12..

12,631 langkah..3 1/2 pusingan tasik

7.57 km

371.3 kcal kalori dibakar

Faedah BRISK WALKING...

Brisk walking atau berjalan pantas merupakan satu bentuk senaman yang paling mudah dilakukan..Di sini saya kongsikan sedikit kebaikan melakukan "brisk walking" atau berjalan pantas..

HOW WALKING AFFECTS YOUR BODY COMPONENTS

Lets learn how walking affects our body components. It affects the five components of fitness:

1. BODY COMPOSITION : 
   Walking four times a week, 45 minutes each time, the average person can lose 18 pounds in a year with no change in diet. Walking can help you trim fat as well as tone your muscles.
   
2. CARDIOVASCULAR FITNESS : Walking, at any level or speed, two or three times a weak for at least 20 minutes increases cardiovascular strength. By increasing the strength of your heart and lungs, you increase your ability not only to exercise longer and harder but also to perform everyday task without tiring.
   
3. FLEXIBILITY: As with any endurance activity, walking doesn't significantly increase your flexibility. Every activity uses certain muscles groups more than others. Therefore you don't stretch the muscles that walking uses extensively. They'll tighten, straighten and perhaps cause pains or strains. These exercises are vital for remaining free injury.
   
4. MUSCULAR ENDURANCE: All walkers develop a moderate amount of endurance, which enables them to exercise longer before becoming exhausted. Race walker have high endurance comparable to that of marathon runners. Walking helps build your ability to do something longer without fatigue.
   
5. MUSCULAR STRENGTH: You will gain muscular strength with walking but probably not enough for well rounded fitness. Muscles that get an extra workout in walking include the entire back of the leg, calves, hamstrings, and gluteus. You will use muscles in the back of shoulders when you swing your arms. Walking provides other physical benefits and prevents dangers associated with other types of exercise. Walking is a low-impact exercise, which puts less strain on bones and tissues.

BENEFITS OF WALKING

Walking brings significant health benefits to body and mind. Research shows that regular walking contributes much to your overall health and fitness in important ways:

• Strengthens your heart
• Delays or prevents major diseases or illness
• Reduces blood pressure and the risk of stroke
• Reduces cholesterol
• Strengthens joints and bones
• Helps control weight
• Improves mood and self-esteem
• Contributes to “brain fitness”
• Gives you energy and a good night’s rest
• Relieves stress and worry
• Improves balance and circulation
• Boosts immune system

motivation that keeps me moving....

I Hope I Don't Just Wish..I Hope I Just Do It...

I hope i don't just wish to change myself for better..I hope i am making the changes NOW..
I hope i don't just dream to achieve...I hope i am doing it right NOW...
i hope i don't just sitting there and daydreaming...I hope I am on the right track NOW...

"LOVE YOURSELF, TAKE A GOOD CARE OF IT, CAUSE IT IS THE ONLY PLACE YOU LIVE WITHIN"

LOST 2KG ON SCALE TODAY!!!!!!

Alhamdulillah, pagi2 tadi selepas solat subuh saya terfikir nak timbang..nak tengok ada kesan positif tak atas usaha yang saya dah buat masuk minggu kedua ni..Mula2 rasa takut nak timbang, sebab takut FRUST...minggu lepas saya timbang, memang tak ada penurunan langsung..Tapi, fikir2 lebih baik timbang daripada main agak2 je..so saya beranikan diri dan timbang..alhamdulillah, turun 2kg dari minggu lepas..seronoknya...hihihi..

Hari ni, seperti biasa seawal 7 pagi saya dah keluar rumah memulakan visi dan misi saya berjalan keliling tasik..Suasana sangat nyaman, sejuk dan berkabus tebal..

Boleh nampak kan dengan jelas kabus tebal dalam gambar tu..

 the fog...makes the lake looks so mysterious...

Sepanjang 2 minggu saya jalan2 pusing tasik, saya perasan memang ada beberapa orang yang sama jugak macam saya..tiap2 hari akan jogging, berjalan atau berbasikal mengelilingi tasik kat kampung saya ni...saya harap diaorang pun berjaya dalam apa yang diaorang cuba capai..

RESULT today, still 10,000 steps...

The STEPOMETER...

10,170 steps today...

6.10 km

298.5 kcal

 The SWEATS........

  And the WATER.........

The Motivation...