Monday, May 25, 2020

WEEKLY PROGRESSION!! WEEK 7 & WEEK 8

WOW
IT IS ALREADY WEEK 8!

I've been struggling so bad to lose my weight all this while..It's been stagnant since FOREVER.

Until I've finally decided to count my calorie intake and I've found out that I am UNDER-EATING.

Gosh I wish I realize that being under-eating will set your body into a survival mode.

Now, Lets look at my progression from Day 1, Week 1. until Day I-am-not-sure, Week 8.



Taken on 20th May 2020
Taken on 20th May 2020

Obviously, My weight went down from 
73kg-74kg 
to
 69kg-70kg.

Guess that's not a lot?? I've been in almost 77kg in December 2019!!!! Do you know how much it takes for me to lose all that? From 77kg down to 73kg, and now 69kg..!!!
That is almost 10kg, which is equal to 20lbs!!!!

It's quite hard, I know..not physically but mentally exhausted. 

There are at times, I am demotivated.
well..MOST OF THE TIME..

However, I finally know how to switch them back. I know how to get back on track.

These are some steps I've done (which I know effective for me) to keep myself motivated :
1. Never starve yourself. If you feel like wanting to eat McDonald's, go on, have 1 meal of it. If you feel like you're craving some sushi, go on and have some..Just know how much you should eat. Never eat over than what your body needs.

2. NEVER EVER FEEL GUILTY AFTER EATING SOME GREAT DELICIOUS MEAL!! Move on from it. Accept the fact that you have eat it and you are satisfied with what you have ate. It is a reward and do not ever blame yourself for that. 

3. WATCH MORE YOUTUBE VIDEOS ON HEALTH. Personally, I love watching Natacha Oceane, She is that woman we call Beauty with Brain. What she's been sharing in her videos are mostly based on research findings and facts. Also, watch Chloe Ting Youtube channel too! She has some other followers who has been doing her workout program and they share their progression!
That's the fun part!! you guys get to know the results by doing her workout. Most of it has positive outcome!!! 

4. I ALWAYS DO SOME STRETCHING OR SOME RELAXING DEEP MASSAGE. This will also enhance the blood circulation which helps in every systems in our body including restoring back our strength and activating muscles & joints so that it will perform better while doing workout.

Well, these are the 4 steps I've been doing to keep myself stay motivated by far. Probably will find more in the future, but as for now (CMCO), this probably the best I can do.
If its not CMCO..... I have tons of activity to keep myself more motivated such as going on for a hiking trip, probably sleeping in a tent under the stars. Keeping myself away from the busy life ( I am a housewife, but do you know housewife works 24hrs everyday?) 
Some retreat would be fun for motivation enhances.

So, as of for now, See you again, very soon!!!!

Any questions? You can always ask me in the comments down below! 


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Wednesday, May 13, 2020

WEEKLY PROGRESSION!! WEEK 6 & WEEK 7

WOW! 
IT'S BEEN A WEEK!! UGHHHH..

A ONE HECTIC WEEK!

Like I said previously, I was approaching my period in 6th May 2020.
Now, I am (STILL) on my period. Yep..Cramping since day 1..And now, I am (supposedly) on day 5 but still having period cramps. Yesterday is the worst!
Never in my life that i couldn't sleep having cramps.

Well, let's just jump into, what I've achieved for 1 week..

Week 7 of the 12 Weeks Challenge


Taken on 13th May 2020

As you can see, my weight gain almost 1kg. Well, I did weight myself on Monday, but I didn't take any photo of it. I was 72.4kg on Monday. 
I did tell you guys that it is normal when we gain 1kg or 2kg prior to having period..or while having period..It is due to water retention caused by the hormones and also bloating.

Do not panic.

It will eventually go back to normal. However, maintain on what you eat and when you eat. The timing of eating is also important. 
(Agik agik time posa tok, lagik lah kita perlu jaga portion, timing, and type of food yang perlu di consume.)

I am positive that my body weight will go down to 69kg after my period is DONE!

I did gain at some part of my body too, but you know what? don't bother and don't stress yourself up.

AVOID YOURSELF GETTING STRESS AT THIS POINT 

cz stress hormone will also mess with your weight loss journey. It's important for you to know how to manage your stress.

Ladies..this is the reality of a woman trying to lose weight. We women will eventually lose some, and at some point in a month, you will also gain some..Our body react differently with men. Women also have higher fat% to keep the hormone balance in our body. But too high in fat% could also affect the hormone in our body.

Men on the other hand requires less fat. I mean, they don't have to keep some fat below their tummy like us. That fat under our lower belly help to protect our organ which is the UTERUS (rahim).

Now, let's just focus on our food intake and continue our workout as per usual (despite having period cramps) 
I'm just gonna do what my body said I can. 

LET'S DO THIS TOGETHER!!!
5 MORE WEEKS TO GO!

CAN I STILL ACHIEVE 65KG WITHIN 5 WEEKS LEFT?











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Wednesday, May 6, 2020

WEEKLY WORKOUTS SCHEDULE !! WEEK 4 - WEEK 6

Week 4

Day 22


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Day 23 


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Day 24


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Day 25

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Day 26


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Day 27

I performed these exercise in the morning:


After Taraweh, I did this: 

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Day 28

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WEEK 5

Day 29

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Day 30


Active Rest Day

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Day 31

Performed these in the evening, before sungke (break fasting)


Continue after Taraweh with these: 

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Day 32

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Day 33


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Day 34 

Performed these before Sungke (Break Fasting)


Cont with these after Taraweh

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Day 35

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WEEK 6


Day 36


Day 37


Day 38


Day 39



Day 40



Day 41




Day 42


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WEEKLY PROGRESSION !! Week 5 & Week 6

Week 5 to Week 6
29th April 2020 - 6th May 2020

Hi..!!! I'm Backkkkk..with another weekly update!
YEAPPP!!

So here it is..
Week 6 of the 12 Weeks Challenge
______________________________________________________
1st April 2020 vs 6th May 2020

Thigh 
Week 1 : 58cm
Week 6 : 53.5cm
-4.5cm

Waist
Week 1 : 77.5cm
Week 6 : 75cm
-2.5cm

Back & Chest
Week 1 : 90.5cm
Week 6 : 87cm
-3.5cm
_________________________________________________________________________________

As you can see, I lost a lot of my circumference measurement!
Which means, I did lost my fats!!!
THAT IS MY GOAL!

Alongside of that, I lost some weight too..
From 74kg to 70.8kg (currently).

Well as you can see down below is my weight on 4th May 2020.
70.6kg.

HOWEVER,
As you can see from my previous month (week 2 & week 3)
 I gain some weight few days prior to my period.
It's normal for women to gain weight prior their period due to water retention, bloating.. Unlike men, they can easily lose their fats due to their testosterone.

Yepp..My period is just around the corner..I can feel the cramp already though..
Taken on 4th May 2020

Taken on 6th May 2020


Even though I gain some weight, I did lose my circumference measurement!

YAYYYY FOR ME!
..well, you need to ALWAYS STAY POSITIVE TO AVOID GETTING STRESS..

Now. Another FACTOR that can affect this journey is 
STRESS HORMONE

The more you stress your body/mind, the more your body likely not to progress.

STRESS YOUR BODY????
I NEVER HEARD OF THAT!

Well, I'm telling you now..after some workout, your body become stress due to the contractions that it had to deal with during the workout and after the workout.
Hence, It is important to take 1 or 2 days off and bring your body to some sports massage or just do some easy stretching. 
BETTER YET! SOME YOGA ALSO WOULD DO!


..THINK OF IT THIS WAY...
When you're working at your work place, your boss gave you tonssss of new task!
At one time, your mind can't take it anymore, and you decided to go on a holiday!
YESSSS
HOLIDAY = RELAXING YOUR MIND
This will help you to perform better when you come back to the office,yeah?

Its the same thing with your body. Your body also need to get some great recovery session in order for it to perform better and work efficiently.

And yes, as for me, I am a Sport Masseur & Physio. I know how to recover my own body with some deep tissue massages, doing some stretching and also, I learn by doing Yoga also helped my body to recover a lot! 


well, of course, if you don't have any strength yet, 
I suggest you to focus on sports massage and stretching.


You can follow along my workout schedule routine. I did attached the link in the post too!



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WEEKLY PROGRESSION !! Week 4 & Week 5

Week 4 to Week 5
22nd April 2020 - 29th April 2020

Hi again! Well, let me answer the previous question.
HOW DID I SURVIVE MY WORKOUT DURING FASTING?
ANS : SAHUR

Sahur is very important. Never skip your sahur, never drink any sweet drinks for sahur. 
Water is very important. VERY IMPORTANT.
You must keep yourself well hydrated throughout the fasting window period.

After waking up for Sahur : 350ml water
*then moving on to sahur*
_________________________________________________________________________________

My sahur will always be Overnight Oats.
Here's the recipe :
-Overnight Oats-
1/2 Cup oats
1 Tbs Chia Seed (Not Necessary)
1 or 3 Kurma
1 Cup of V-Soy / Full Cream Milk
*Prepare this before you going to bed

During sahur : 350ml water
_________________________________________________________________________________

5 Minutes before Subuh : 350ml Water


That's how I stay hydrated throughout my fasting window and survive my workout.
My workout routine usually started around 4pm and finished around 5pm..just 1 hour.
That is more than enough to burn fat during fasting. 
Need to remember that this is the 1st week of Ramadhan. We still got time to fix your body..!
This is my latest progression.
Figure 4  Week 4 and Week 5 of the 12 Weeks Challenge

Taken on 29th April 2020
YEPPPP!! I LOSE MY WEIGHT!!!!
I also lost some fats around my thigh (the main part that i want to lose), 
my hips and 
my back & chest.

The last time I saw that number was last year in probably June or May. 
Although its fasting and some may probably think that I lower my calorie intake.
The answer is, NOPE.
I did not lower my calorie intake. My calorie intake is still the same as how I started this journey. Its kinda hard to maintain it cause when Sungke (Berbuka Puasa), my tummy eat like the normal-day dinner. Not binge eating everything. However, to complete my TDEE, I snack some kueh and granola for Moreh (eating after taraweh/Supper). Hence, My body metabolism can work well during Ramadhan. 

What I see is that many people take Ramadhan as for crash diet, where it is the opportunity for them to lower their calorie intake drastically. Yes, you did lose weight after that. However, you will eventually gain back after raya. See the bongan (craving) after raya will increase that you can never avoid and ended with binge eating everything again.

That is why it is important to maintain the TDEE from before Ramadhan and throughout Ramadhan. Never ever perform any crash diet during Ramadhan.
Always remember, if you want to keep moving, you need to fuel up yourself.


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WEEKLY PROGRESSION! Week 3 & Week 4

Week 3 to Week 4
15th April 2020 - 22nd April 2020

-THE MEASUREMENT WEEK-
The moment I've been waiting for! (or probably you guys too!) . Not gonna talk much..just gonna update my measurement here..
Figure 1 Week 1 of the 12 Weeks Challenge

Figure 3  Week 3 of the 12 Weeks Challenge
Look at the circumference difference!
OMG
Thigh week 1= 58cm

Thigh week 3 = 56cm

Arm week 1 = 32.5cm
Arm week 3 = 30.5cm

Waist week 1 = 77.5cm
Waist week 3 = 75.5cm

Upper back & Chest week 1 = 90.5cm
Upper back & Chest week 3 = 88.0cm

My weight probably doesn't differ that much, but my overall circumference measurement does..
Now, you must be wondering why I'm highlighting the circumference measurement. As you all know, our body weight composition isn't just fat. 
Our body weight includes : 
1. Bone density
2. Muscle mass
3. Water (70% of our body is water)
4. Fat (Viscous fat & subcutaneous fat)
5. Organs

I want to emphasize regarding fats in our body composition. Normally, when we lose our weight, it usually because we lose water or muscle mass or fats. However, the best way to lose weight is to lose fats but also strengthen our muscle or gain muscle mass (usually for men who wanted to bulk).

As according to L. Kravitz & V. H Heyward in their article of Understanding Body Composition, it is stated that there are ESSENTIAL FATS & STORAGE FATS.
Essential Fats is the fats that are in the marrow of bone, hearts, liver, lungs, spleen, kidney, muscles & lipid-rich tissues that are located in the central nervous system. This fats is important for the organs to work normal optimally. Women have higher level of storage fats than men due to sex-characteristic as women reproductive system require more fats for the hormones to function efficiently.

Storage fats can be divided into 2 : 
1. Viscous fat - located around internal organs
2. Subcutaneous fat - located underneath the skin
Both of these fats act as protection for the organ and as insulator to conserve body heat.

Women tend to have higher fats around their reproductive organs (lower belly) to protect the organs from any form of external shock.

What actually mean by overweight / obese from my point of view is the excessive fats in our body that our body does not need. This excessive fats tend to mess with the hormone stability in women and other organs to function optimally. However, too low in fats also affect the stability and functions of the organs. Skin fold measurement is one of the method used to measure subcutaneous fats.

In my case, I'm just using measuring tape 
(which I know probably not that accurate).

Therefore, it is better to look at the circumference measurement, rather than just looking at the weighing scale itself. Once you don't see any difference in your weight, you probably will gain some stress hormone which will lead you to more difficulty in losing weight.

Back to my weekly measurements, I did lose some fats. Especially on my thighs! Ughhhh!! That is the hardest part to lose!!!!

We are now coming to Ramadhan, and I will update more on my measurements during fasting. Where as we all know, it is easier to lose fats and toning our muscle during fasting.

Some people might ask me whether I do workout or not during this fasting month. The answer is
YES.
I DO WORKOUT DURING RAMADHAN SINCE 2014. 
AND NOT HAVING ANY HEALTH PROBLEM WHILE DOING IT (SO FAR)

THE REAL QUESTION NOW IS, 
HOW DID I SURVIVE MY WORKOUT DURING FASTING?

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WEEKLY PROGRESSION! Week 2 & Week 3

Week 2 to Week 3
8th April 2020 - 15th April 2020

HI GUYS! WELCOME BACK!

Here is the tough week. I am on my period. It came on 12th April. 
Yep..I do have PERIOD PAIN. We all know how it felt like. My period pain usually last within 2 to 3 days.

YASSSSSS !!! 
AGREE !! 
I DIED BUT NOT REALLY DYING

However, I did some easy low intensity workout just to lessen the contraction cramping that's happening inside.

DO NOT EVER PERFORM ANY HIGH INTENSITY WORKOUT 
&
DO NOT EVER TRY TO LIFT ANY WEIGHT IN THE GYM WHILE HAVING YOUR PERIOD

LADIES
YOU ARE LOSING BLOOD!
YOUR BODY CONTAIN LESS HAEMOGLOBIN TO TRANSPORT OXYGEN THROUGHOUT YOUR BODY!

DO NOT PUSH YOURSELF TOO HARD WITHIN THIS TIME OF THE MONTH!

Dah lah period, senggugut juak agik, mejal juak mok workout high intensity, klak pisan baruk tauk. 

Give your body sometime to relax honey..don't stressed it..or else..........

Here is my weekly progression
Figure 1  Week 1 of the 12 Weeks Challenge
Figure 2  Week 2 of the 12 Weeks Challenge

Alright, Let's compare the progression. I did somehow increase my weight in Week 1, that is most probably because my body preparing for the period. Do not panic if you are nearing your period and your weight is increasing cause it's normal. That's just water retention and eventually it will go away after your period is done. I usually gain around 1kg to 2kg ..and I BLOAT.


Look at how my weight gained during my period : 


Taken on 11 APRIL 2020
 DO
NOT
PANIC
Taken on 17 APRIL 2020

Look..my current weight is lower than Figure 2 & my overall circumference is negative.
However, we'll see on how I progress for the upcoming week..

Should I update on the videos I used to workout? 
Should I update on the weekly schedule workout?
 Leave some comment down below! 

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