Me and My Workout: Part 2

Salam,
Haku citer yang 1st dulu lah yer...

For those who miss my previous posting read here:
Part 1

1- George Louris workout: The BusyGuy Workout For Fat Loss & Lifestle Guide [e-book]

Sebelum tuh, nak paste link darik Geoge Louris [GL] punya website. Darik artikel dia nanti haku citer dan korang leh nampak aku buat aper sebenarnya muahahah! Yoyo oorrr jer bunyik :P.

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Article 1: The “YES! No Rain This Weekend” Workout!

If you live in the Northeast, New York in particular, you’re probably fed up with the rain. June has been a virtual downpour all month long (and it’s raining right now!). Someone told me yesterday that it’s been raining 17 out of the last 22 days. Now I don’t know if that statistic is true or not, but it feels about right.

We’re actually supposed to have some sun this weekend…yipee!!! So if you’re a gym goer, use the great weather as an excuse to NOT go to the gym this weekend. If you work out at home, take it outdoors. Either way, get outside and while you’re there, try the 10 minute workout below. You’ll be done in 10 minutes and you won’t feel guilty about skipping the gym.

Rest for 15 seconds after each exercise (no more). Once you’re done, rest for 2-3 minutes. Do the entire circuit again (Feel free to repeat as many times as you feel you could handle!).

If you can’t complete the number of reps for each exercise, rest only as much as you need to finish the exercise.

1) Jumping Jacks: Do 30.

2) Advanced Burpee (or squat thrust with pushup): Do 20

From a standing position, bend at the hips and knees to lower yourself
into a deep squat. Place your hands on the floor in front of you, then
kick your legs back so you’re in pushup position. Do a pushup. Immediately bring
your legs forward again so you’re back in squat position and stand up.


3) Mountain Climbers: 45 seconds

Stand with your arms by your sides, feet together. Bend down and put your hands shoulder width apart on the floor. Place yourself in the basic push-up position with your arms in line with your chest and your legs extended outward. Rest on the balls of your feet while bringing one leg (for this example we’ll say left leg) forward to your chest and back to its original position. Keep the right leg tucked during the forward and back movement of the left leg. Check to be sure your bent leg and hands carry the weight of your body and that you hold your head up during the back and forth leg movements. Repeat the motion rapidly, alternating one leg forward and one leg back. This movement mimics the “climbing of a mountain.”

4) Prisoner Squats: Do 25

Begin with feet wide and the hands behind the head. Squat as low as you can, taking the torso slightly forward without rounding the back. Jump up as high as you can, keeping the hands behind the head. Repeat.

5) Jump Rope for 90 seconds.

Sesaper yg suka g gym jgn lah marah akekek.. nih untuk mereka2 yg tak suka g gym, tapi ada keinginan nak workout. Even pada mereka2 yg suka g gym, tapi time2 hujan, stuck in middle tak tahu nak buat aper kat umah, leh buat this alternative way to workout your body. Just need to find a correct workout and u can do it by ur self without any equipment. trust me, with or without equipment, u'll get sweat as well, dun worry :D

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Article 2: Burn The Fat, Tighten Your Butt, Build a Six Pack With This Fat Burning Workout

You don’t need a gym and a full hour to get in a great fat burning workout that will tighten your abs and firm up your butt. Everything you need is at home. It’s hard to believe that an at home workout can be effective? Keep reading then and give this workout a try for yourself.

Most of us are so busy, that there’s little time to do anything for ourselves. Most of us are busy with work, family, taking care of others and all of life’s other responsibilities. Then it shouldn’t be too surprising that setting aside an hour or two a few days a week to workout is almost impossible.

I mean really, how many of us have the time to get ready to go out, drive to the gym, workout and drive home? Time is valuable and every minute counts! After all, we don’t live forever and I personally don’t want to spend a good chunk of my free time at the gym every week.

Ideally, we need something that is very effective and can be done quickly. Besides, there are more important things in life than stressing about getting in an effective workout. This is one of the main reasons why I love to workout at home and use utilize bodyweight workouts.

Here is a great workout you can get done in only 12 minutes with absolutely no equipment. This can literally be done anywhere, any time. Now there are no excuses to not get in a great fat burning workout at home. Even better, this at home workout will really help firm up your abdominals and glutes (your butt).

First, perform the following warm-up:

1) Ten reps of pushups
2) Ten reps of prisoner squats
3) Ten reps of jumping jacks
4) Ten reps of arm swings

Then proceed to the workout:

-You will perform each exercise for 20 seconds.
-At the end of each exercise, rest for 10 seconds, but no longer.
-Go on to the next exercise until you complete all 8 exercises.
-Once you complete the circuit of 8 exercises, rest 2-5 minutes.
-Repeat one more time. If you’re up to it, you could even try a third circuit!

Exercise 1: Pushups
Exercise 2: Prisoner Squats
Exercise 3: Mountain Climbers
Exercise 4: Reverse Lunges
Exercise 5: Advanced Burpee
Exercise 6: Y Squats
Exercise 7: Mountain Climbers
Exercise 8: Reverse Lunges

Expect to be sweating and breathing hard throughout the workout. I never said it was easy!

Do this workout every other day and you could realistically lose up to 10 lbs in two weeks if you combine it with some supportive healthy eating.

Look at it this way: would you rather work hard for 12 minutes and get great results, or would you rather waste two hours, waste your life in a gym and get minimal results? Now get to the workout, start burning fat and building rock hard glutes and abs!


*Of course, always check with your physician before starting any exercise program!

FYI, dalam buku GL, dia dah siap2 prepare kita buat workout dalam [cthnyer] direct 3 days, rest 1 day. Then direct 3 days ahead, then rest again 1 day. tapi haku selalu terskip akekeke... kadang2, selang seharik, or 2 harik buat, 2 harik stop... sebab dalam kepala haku, as long as ada buat 2-3 kali seminggu, done2. Maybe that's why, badan lambat show response... nak 6 abs tapi malas nak buat contiously... :P


Dedicated to your fat loss goals, George Louris, CFT You are free to share this article with others by linking to it from your blogs, websites or newsletters.

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Ok! Macam panjang pulak bender yg haku paste nih, karangan belom start lagik.. korang dah bacer takat mana nih? kalo berjaya sampai sinik, tahniah! Sila teruskan bacaan anda sebab baru 1/2 way yer... tadih just copy from GL nyer website. Sekarang tuan punya blog [aku ler] nak mengarang pulak hahaha...

Tujuan copy sebab nak kasik korang bayangan apekebender lah GL nih. Ala2 JM jugak ker? or cardio ker? or gym nyer exercise ker. So kalo korang baca lah 2 article kat atas tadih, korang sure leh conclude yg GL actual banyak interval workout in between. Means buat 1 step dalam 20 seconds, then stop. Then buat another step for 20 seconds then stop balik. Ada lah dalam 8 to 10 steps per circuit. Dah abeh, stop for another 2-3 minutes, then leh repeat 1 more circuit [or 3 times kalo larat]. Tuh yg jadik 20-30 minutes tuh. Padahal 1 circuit dalam 10 minutes ++ jer... yg buat berulang2 jadik dekat 1/2 jam tuh... badan sendirik saja tahu tahap kecerdasan takat mana ok!

Ok, GL nyer workout kejap2 jer, tak derlah sampai 1-2 jam continously... mmg secepat2 10 minutes per circuit or 20-30 minutes per session. Depends pada kita nyer kemampuan, kalo dah lama2, rasa mcm tahap kecerdasan makin cepat dan pantas, leh tambah circit jadik 2 times or 3 times... semua tanya body masing2 dulu ok. macam yg aku cakap kat ats tadih lah...

Dalam e-book dier, mmg ada banyak tips, instead of workout regime yg dia sarankan [korang leh masuk website dier for more info about his e-book] but basically the 2nd article already show you what types of common workout yg ada dalam e-book which is yang biasa aku buat dalam 2-3 kali seminggu tuh. Leh tgk vid clip nih untuk lebih faham lah.. mmg cepat2 jer workout dier, macam nak rush g memana saja wahahaha...




Trust me, it takes me a month to become fast like him in this video. Giler buat Y-squat laju2 cenggitu, nak turun thigh paraller to the ground awal2 tuh cam nak pengsan, nih pulak nak buat lelaju hihihi...

FYI, GL nyer e-book aku dah beli lama sebenarnya. Rasanya awal2 makan HL lagik, mmm... dalam bulan 5 or 6 last year 2008. Punyalah lama berhabuk dalam lemari tak bersentuh, tahun nih baru bukak balik. Punyalah tebal e-book dia, bila print out, ya salam, kertas A4 tuh tebal dalam 1/2 buku Twilight. Banyak tips dan information, dia tulis e-book dier pun mcm lawak2 jer.. Anyway, haku tak suka baca yg awal2, quite boring, dier g citer a grandmother story dulu hahaha... gasaklah kan. Sejarah Tun Mamat semua ada lah awal2 tuh... pepandailah nak skip yer...

Yang aku nak citer is the 2nd article which is cth2 workout yg GL buat kat atas tadih lah kan... Ini antara steps/regime yg aku buat di rumah. Nih cth untuk per session nyer workot lah nih. besenyer aku buat 1-2 circuit. jarang2 buat 3 kali... baru jer berjinak2 nak try buat 3 circuit. tapi mmg tercungap2 arrr... plank pun leh terbalik last2 kalo try buat sebab tak larat dah masa ni hihihi...

Exercise 1: Pushups

Biasalah nih, push up. semua orang tahu. 1 jenis yg full body push up, untuk wanita yg yang baru berjinak2 dalam arena workout nih [mcm haku] chewah... leh lah start buat push up with bent knee. No problemos. Asal buat saja. Harap2 bulan ke 3 nanti, haku dah leh start buat full body push up. InsyaALLAH!

Advance push up! kadang2 ada 1 step tuh, GL soh buat lebey la pulok, means normal push up kaki bese kat ground kan? kalo yg advance, kena letak kaki atas tinggi sket darik badan then buat push up. means higher that body level lah, mcm atas kusi ker, then push up! Fuh!... try buat! Wahahaha...

Aku leh buat 8-10 push up with bent knee in 20 seconds. kadang2 mengah yg last2 tuh, membawa ke 30 seconds ahaks!

Exercise 2: Prisoner Squats

Nih ala2 mcm ketuk ketampi lah nih, tangan letak belakang tinger, then thighs turun sama level dengan ground tapi punggung tak cecah lantai arrr... tuh yg cakap paraller to the ground tuh. Mula2 buat, cam nak terberak siot keh keh keh. Esok tuh kaki keras, naik tangga toksah cakap lah, naik tak leh, turun lagik tak leh, keras cam robot. Dalam seminggu gak lah azab keras nih, pastu dah lama2, ok dah... :D

Aku leh buat 10-12 squats in 20 seconds :D

Exercise 3: Mountain Climbers

Nih yg mcm GL terang kat atas tadih [plz refer back above article yer, maleh pulok nak terang byk2 kali hahaha] sebab panjang sgt :P tapi sebenarnya bender dier senang sangat nak buat. Nah korang tgk nih... dalam GL nyer workout tadih ader mender nih, korang tak perasan kot.. nih yg buat mountain climber saja. Aku panggey nih berlari sambil merangkak setempat wakakak :))



Yg nih baru lagik, so 5-6 times in 20 seconds... erk! jangan terpedaya dengan bender simple ini, do it and feel it! Korang akan paham maksud patik >:)

Exercise 4: Reverse Lunges

Bayangkan mcm JM buat dalam TBL tuh. Bezanya sebab GL nyer workout buat dalam umah, so action setempat jerlah while JM nyer, sepanjang2 perjalanan kan? Kalo nak advance leh pegang dumbell masa buat. Kalo tak mampu, barehand saja, no need extra equipment. In 20 seconds, I can do it in 10 lunges each legs ahaks!

Exercise 5: Advanced Burpee

Nih 3-in-1 step. Means dari kedudukan berdiri, aku turun bawah cecah lantai, then plank for 1 second, then bertinggung balik, then up back, then jump up high to the sky. nak advance burpee, tambah masa lepas plank tuh, buat push up. The rest sambung jump up high cam tadih. Buat dalam 20 seconds gak. haku leh buat 5-6 times non-stop. Fenat weh! nampak senang, try buat tengok, tahulah mengah tak mengah :P.

Exercise 6: Y Squats

Sama mcm prisoner squats tadih cuma tangan depangkan ke atas mcm bentuk Y. Ni lebih relex. yang prisioner squats is more killer than Y squats. but for beginners, any squats workout, will eat u alive first ahaks!

Exercise 7: Mountain Climbers

Repeat yg tadih ok bebeh... mari berlari sambil merangkak setempat! Muahahahah!!!

Exercise 8: Reverse Lunges

Sama macam foward lunges. beza tadih ke depan, yg nih of coz ke belakang arrr... Tgk TBL kalo tak paham nak buat cemana yer. Senang jer, nih berjalan setempat tapi bila 1 kaki ke depan tuh, just ke depankan tapi jangan sentuh lantai, leh rasa pressure kat bawah paha/betis. Sama jer depan dan belakang. Syarat jangan cecah lantai! kalo cecah dan rest dah tu.. tipu yerr... akekeke...

Oh ya! 1 lagik, sit-up tak der pulak kat sinik yer. Ada step sit-up nih mula2 buat turun tak leh bangun2 dah akekeke... yelah, sebab badan berat kan, dah buat banyak2 kali, badan leh angkat pulak, mcm besh wahahaha... Kalo janda sit-up, leh buat tanpa attach kaki ke mana2, with regards tangan haku tak rapat ke badan arrr... leh buat 8-10 times non stop [tak kira pulak berapa seconds haku leh buat]. Kalo sit-up dengan kaki attach to something laju sket dalam 20 times non-stop sebab kaki ada penahan kan... Bese haku hook up hakunya hujung kaki ke bawah sofa kat depan hall - this is why sometimes haku buat workout kat hall instead of dalam bilik sebab nak buat sit-up jenis nih.

Aku suka buat GL workout sebab cepat, mudah, pantas, tak amik banyak space, mmg dalam bilik pun leh buat. kalo Ima dengan Ani tengok tv kat depan, haku mmg buat dalam bilik jer. kalo derang tak kuo bilik, tido or tenet, then baru haku mengeluarkan dirik haku ke luar, saja carik hangin luo hahahha... Anyway.. mmg tak perlu ruang yg besar. Sweating like hell jugak, mencurah2 gak, fenat jugak, and gained muscle jugok. Just do it lah bebeh... ayat besh minggu ini... just do it!!! :))

ps: Impian workout akan datang: tingin nak buat chin-ups, bila leh buat yer?? muhahaha...



Introducing: Marion.. fuh fuh! looks at her body wiwiiitt... Ok2, kalo korang perasan, kaki dier terbukak kan masa buat chin-ups workout nih, actually kalo dia close gripkan kaki dier, maybe tak der lah terhoyong hayang sangat kaki tuh menggelepar ke kiri dan ke kanan. Anyway... dia leh buat chin-ups, so I better shut up lah.. banyak songeh pulak haku kih kih kih...

Korang gigih bace sampai sinik? Dasat2... aku yang type pun dah fenat! Ok jumpa lagik nanti... in Part 3.

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