Thanks for the reply, Joey-kun.

Anyway went to buy some fitness equipment and for some reason forgot to check out the chin/pull up bar. What was cool was that there was a family that came in while I was paying and the dad was asking questions about it (does it fit, does it hold x amount of weight etc.) and they bought it. It's RM 49.90 and comes in pink and black ..

Today only bought free weights - 5kgs x 2 and dumbell bars x2 - could not carry the rest. Not sure how to get the 10kgs home when I get them.

Earlier got a medicine ball - very light @ 1kg but thought it was a good buy at RM 30 (it's 50% off at Studio R). In the end, even though it's light it definitely made the lunges harder - i did the up and down the driveway for about 5 minutes (as warmup). Then also did drills (with a partner) for 10 minutes after cardio. Nice way to change things up.

This post has been edited by kirakracus: Apr 14 2007, 10:19 PM

Stairs are always a killer. Actually kira, it doesnt matter how little ur exercises are. IMHO maintaining the momentum (doing it everyday) is more important.

Btw losing weight slowly is better than rapid weight loss. I lost 8% of my body weight in 2 months and I have ugly stretch marks everywhere. Bleh

I have to get that through my thick skull! I keep thinking that it will only "count" if I push myself hard or do over 1 hour. All the workouts this week I feel like it hasn't counted or they're too pathetic etc. Must remember that doing something - even if it's 5 or 10 minutes .. is better off than doing nothing at all (of course the benefits or loss will be less .. but it's still something).

Sorry to hear about the stretch marks I'm kinda worried about loose skin though .. but then maybe that's a long way off for me before I should worry about it i.e. when i do lose some weight

biotherm has come kind of cream for that I heard

Start with something you like will be help i think, i always start my exercise with something i like. So after that, my body is sweating and there is no excuse for me to skip other exercise i dislike

Exactly why I cant explain why I only love cardio after weights. Cardio when body's stone cold is blergh.

yay , keep up with the tempo , once i start sweating i dont feel like stopping .

sucks big time....and it's difficult to move my ass around!

and once u cool down and stop sweating....u don't feel like exercising anymore!

then try again to start with the exercise you like it have to always circulate

Decided not to get the pull/chin up bar for now. Still have to get some more free weights - weird how Kettler (at 1U and Giant KJ) seem to be devoid of most of the free weights. Not that I've bought from them but was there on Sunday so wanted to get 2 more 2.5s (for dumbells .. duh .. two pairs needed) and maybe 10s.

Will head to Ikano on the weekend - at least can get a trolley from Cold Storage (that's what they do when you buy bulky stuff from H. Norman). I would love the one with the "rubber" lining .. but they give off a very .. stinky smell especially in a small enclosed room - anyone know how to get rid of the smell?

Where does one get a free weights rack? Pricing?

seriously, this is my pullup/chinup bar.

Goals for week (Wed, 18 Apr - Tue, 24 Apr)[U]
WEEK FOUR START!!!
1. More cardio! 35 - 40 min max last week.
2. Continue with the strength routine
3. Clean up diet
4. Less Diet Coke/Pepsi Light (really 3x a week max) *ok
5. Wake up earlier (6:30)
6. 7-minute routine @ breaks or lunch *ok but not feasible to do sometimes since don't have time alone


Tuesday, 24 April 2007
Q - 7-min (+1) workout = 2 x 8 min
Strength [u]


Monday, 23 April 2007
Q - 7-min (+1) workout = 2 x 8 min



Sunday, 22 April 2007
Dancing .. legs ache so a lot



Saturday, 21 April 2007
Some cardio (nothing noteworthy)


Friday, 20 April 2007


Thursday, 19 April 2007
Q - 7-min (+1) workout = 2 x 8 min
Cardio 30 min + Strength [L]


Wednesday, 18 April 2007


This post has been edited by kirakracus: Apr 25 2007, 08:37 AM

u got sweettooth or something hun?
can't keep away from tic tacs and soft drinks ??

I'm not even worried about small items like diet soda and tictacs. Her diet is still high on refined carbs and processed food and ocassional binging.

Kira your diet still lacks protein eventho not as bad as before. Sugarless/Artificially sweetened coffee 2x a day is fine, btw. Coffee doesnt make you fat. In fact it makes you burn a lil bit more calories.

Umm .. tic tacs that sweet? I thought it's like 1/2 cal "less than 2 calories" for one and not like I eat a whole box at once.

Diet Coke or Coke Light as it's called here = 0 cals. Instead of a regular Coke (or soda) that's over 300 - 500 calories .. think it's okay to have this a few times a week IMO.

Some info on Diet Coke/Coke Light from the official site btw since people have mentioned more than once about this ...

How many calories are in Diet Coke?
An eight-ounce serving or Diet Coke contains less than one calorie.

Does Diet Coke contain sugar?
Diet Coke contains 0.1 grams of sugar (carbohydrates), which is derived from the caramel color.

Also Diet Coke @ Wiki

---

Added on April 18, 2007, 9:36 amOkay will make more improvements this week. Still finding it hard to find things to eat at work - most of the time this week .. I barely eat anything substantial from 9am - 6 or 7pm as you've noticed.

I do want to cut down on artificial sweeteners .. have heard they're not good for you - even in Coke Light and coffee .. so trying to switch to the sugar-free Nescafe 2-in-1 for example. Coke Light just has to go completely .. or 1x a week instead of 3 - 4x. It is a better alternative than full soda (in calories, sugars etc) but .. sweeteners aren't great in the long run.

This post has been edited by kirakracus: Apr 18 2007, 09:48 AM

In my humble opinion,

Sugar-free aint always good. Coffeemate non-dairy creamers contain vegetable fat solids and that's trans fat for you. If possible stick to real milk. If you're lactose intolerant, try vanilla whey.

Artificial sweetener may not be good, but sugar is eviler. I've never heard of people died from excessive aspartame but I'm sure I've heard people died from diabetes before. There are alternatives like Splenda (made from sugar, almost calorie-free, which I'm using but its not sold in Malaysia, gotta import) or Stevia (marketed under brand Greenlite in Malaysia).

This post has been edited by Syd G: Apr 18 2007, 09:50 AM

you are right... she seems to like cheese alot too.
I'm no guru on this but i think that's bad...

and she needs to know if she keeps feeding her body with sugar,
her body is gonna use that sugar for energy instead, leaving all the carbs + fats she takes to be converted to adipose fat.

Cheese is fine IMO [60 cals per slice, Fat 4.5g (7% daily value), Sat. Fat 2.5 g (13% daily value). So 1/2 slice per sandwich isn't much. Plus the French eat cheese every single day and they don't have weight issues.

Umm .. I thought I'm not taking much sugar in?

then what's with the empty calories tic tacs, diet coke?
why are you eating that junk? It's a bad habit, drop it.

Thank you for the advice .. I will try that .. hence the goal of cutting back on Diet Coke and Tic Tacs. Though really I find it silly how you are focused on the bloody Tic Tacs. Having a mint to freshen my breath after breakfast @ 2 cals a pop, where I take 3 max = 6 cals .. is just nonsense.

With the diet .. I'm under the concept that it's just input vs. output. If I want to lose .. 1lbs per week, I need to cut 300 calories per day. If I want to lose more .. I burn it off with daily workouts. So the diet should be between 1,400 to 1,700 calories and with workouts it provides a safe weight loss of about 1 - 2 lbs per week.