thanks very much zoraya

i feel motiavted after reading your post! great!

just sharing with you :
Height:163 cm
Current Weight: 75 kgs
Ideal Weight: 52 kgs

FYI, my BMI is definitely OBESE. Gotta lose my spare tyre.
i've big issue, mine is pear cut.. i mean really trully pear. so my workout r mostly on cardio and weight lifting.

Btw, i google around and manage to compile some exercise exclusive for ladies. Refer attachment. not sure to combine which exercise yet.


Attached File(s)
 Amor_Workout_Journal.pdf ( 244.01k ) Number of downloads: 12

Dear Zoraya

It's been a week, i can see noticeably difference for my body shape. the stomach started to form hour glass shape.
many of friends did notice the improvement.

here is what i did :

monday-saturday :
brisk walk for 30mins, then slow pace at 5 minutes, another brisk walk for 15 minutes (cannot stand the boringness at treadmill..lol)
cycling 15 minutes
leg press at 7kg 3 resp with 15 times each (after each reps, i will rest 1 minutes)
1kg 3 x 10 reps shoulder press (too painful for my shoulder)
5lb 2 x 10 reps dumb bell lifting
another is smith machine without any weight added (still learning though) 3reps x 15
3 x 30 sit ups (good for abs)

sunday is the most tedious (spent 3 hours playing with the treadmill, row machine, weight lifting)

result : all my body are in pain. but it does not stop me... smlm i puasa, after break fast, i went to gym for an hour. just do simple activity to burn all the calories taken.

i dont have thread of my own, just sharing my experience after reading your thread. You go girl !!!

nutrition wise :
i started to eat chicken breat (grill)
some baby potatoes for carbs
on saturday i had my cheat meal (eat few slices of steak, only a few)
caesar salad
fruit (oranges, kiwi)
last but not least, fried toufu with kicap cili padi (3 pcs every day) - my fav
i dont eat rice, bread or mee as i dont quite like it. hehehe.

after 8pm, i wont take any food. if i find myself too hungry, i eat my oranges.
oh yea, i do take ON whey protein 10lb double rich choc after each workout (only a scoop per day). it can last for 149 servings, so should be 149 days then. Get it for quite a good price. Reason being : it can help me for muscle gain and lose weight.

This post has been edited by mi amor: Jul 26 2011, 04:22 PM

woot, thanks zoraya!! i'll try to follow..

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Added on July 28, 2011, 4:57 pmRamadhan Guide by Kevin Zahri - useable too..

Ramadhan Workout - Kz

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Added on August 2, 2011, 9:31 pmhi zoraya

today i passed by the weight scale.. i was a bit reluctant at first, tp mcm biasa cannot resist to sneak peek my performance.. lol..

i'm now 69kg after break fast. though not that much but i am happy.
i did take 2 days rest as you recommended.

well, this week i'm focusing light cardio.. brisk walk, bicycle and rowing.
perhaps 3 x 30 push ups for abs (see if my body can take it or not)
the pear shape did reduce but remain noticeable.

saturday is my cheat meal day.

This post has been edited by mi amor: Aug 2 2011, 09:31 PM