FULL BODY WORKOUT

THE WORKOUT

Exercise                            Reps/Time
Push-Up                                    10
Barbell Squat                          20
Dead lift                                    15
Rowing Machine                    30 sec.
Dumbbell Front Raise           10
Jog in Place                            30 sec.
Barbell Curl                            10
Dip                                           10
--Repeat entire circuit five times.
--No rest between exercises or circuits.
--On squats and deadlifts, select a weight that is approximately 50% of your one-rep max (1RM).

PLEASE GET ADVISED FROM PHYSICIAN ,SPORTS TRAINER OR PERSONAL TRAINER BEFORE BEGIN THIS EXERCISE REGIME...

Personal training program & Group training exercise in Melaka,Malaysaia -call me 012 6235635 Giant

Keazaman...

Dalam apa jua yang kita lakukukan,pastinya ada sedikit time -lag sebelum nampak hasilnya,Erti kata,apa sahaja tindakan yang kita lakukan perlu diberi masa sebelum nampak sebarang hasil.Di sinilah perlu kesabaran.Pastinya usaha kita akan berhasil sooner or later..

Oleh itu ,ketika kita bersenam di dalam process untuk mendapatkan berat badan yang ideal,maka perlulah kita mempunyai keazaman @ will power untuk mencapai apa yang kita inginkan.

Apabila kita tidak mempunyai keazaman yang kuat maka kita akan mudah mencapai tahap discomfort zone dimana kita give up..dan apa yang telah kita usahakan mungkin hanya putus ditengah jalan..

Apa yang kita lakukan ,apa sahaja yang kita ingin capai keazaman dan kesabaran itu penting,kata pepatah "Kalau tak dipecahkan ruyung ,mana nak dapatkan sagunya"...

Nukilan buat diri ini dan pembaca..

Eat Dark Chocolate.

An ounce of dark chocolate will provide you with antioxidants and can help lower your blood pressure.Just keep in mind that the darker the chocolate,the better off you are becoz dark chocolate contains the less amount of fat and sugar.

Exercise Tip of the Day.

Starting Point

Get in standard push-up position, hands on floor shoulder-width apart, elbows slightly bent, feet on a stair, step, or chair.

Action

INHALE: Bend elbows to lower chest as close to floor as possible, keeping legs, hips, spine and neck aligned.

EXHALE: Push back to starting position. Muscles Worked: Upper chest, Triceps, Shoulders

Time Involved: 3-5 minutes ,start with 5-10 reps x 3-5 sets

Body Benefit: Stronger, more defined chest

Do it in control movement,don't to fast...listen to your body..happy workout...

FEEL BETTER IN 5 WEEKS

WEEK 1....
* Use only olive or canola oil this week.
* Walk 10 minutes a day this week.
* Begin to practise breathing observation for five minutes each day. Sit upright, close your eyes and focus your attention on your breathing.

WEEK 2....
* Eat fish at least once this week and broccoli twice.
* Swap coffee and tea for green tea.
* Increase your walking time to 15 minutes each day.
* Keep breathing and concentrate on exhaling thoroughly.
* Don't watch TV for 24 hours.

WEEK 3....
* Eat fish twice.
* Walk 5 times a week for 20 minutes.
* Do simple stretching exercises.
* Focus on your breathing and relax.

WEEK 4....
* Eat garlic to help lower blood pressure and cholesterol.
* Walk 25 minutes for 5 times a week.
* Get enough sleep.

WEEK 5....
* Eat only fruit and drink only water or herbal tea for a day.
* Increase your walk to 30 minutes for 5 times a week.
* Start to jog when you feel to do. Don't forget to warm up & stretching!

Try it....experience it....