30 days Fit and Fab

Day 35 E xercise : 10km jogging A ttitude : Low Stress R est : I sleep 7 hours 27 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 44% Carbs (143g) 22% Fat (33 g) 34% Protein (107g) Total calories in : 1261 Cal Breakfast : Protein shake and mini apple 135 Cal Morning snack : Protein shake 80 Cal Lunch/dinner : Mie kopyok 401 Cal Afternoon snack : Fruits and banana cake and protein shake 244 Cal

Sunday is my regular cardio endurance and today I did 10km run with new route. It's good to explore new route, it has adventure and adrenaline feeling knowing that you don't know whether the new route you take is helping or hindering you from the goal. But when I am able to accomplish the goal, I have double sense of achievement. I overcome the fear of exploring unknown and I learn new routes to make my running more interesting.

Day 34 E xercise : Full Body HiiT Workout A ttitude : Low Stress R est : I sleep 7 hours 38 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 17% Carbs (52g) 49% Fat (66 g) 34% Protein (99g) Total calories in 1197 Cal Breakfast : Protein shake and apple 135 Cal Morning snack : Protein shake 80 cal Lunch/dinner : lemon butter grilled fish 456 Cal

It's Saturday and it's my exercise session with supermoms. We did Full Body HiiT with alternate cardio and resistance training and we burned almost 400 calories.

Day 33 E xercise : Abs and Core Workout A ttitude : Low Stress R est : I sleep 7 hours 6 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 33% Carbs (145g) 39% Fat (75 g) 28% Protein (117g) Total calories in : 1725 Cal Breakfast : Blueberry smoothies 222 Cal Morning snack : protein shake 80 cal Lunch/dinner : Chicken salad 457 Cal Afternoon snack : fruits and pastry 509 Cal

Abs and Core exercise to make 6 packs abs. This is very intensive workout focusing on abs. Exercise : Warm up : Stair climbing 3 sets of 12 levels at 2 minutes each Body Weight : - Plank Rotation L/R (3x15) - Side plank dips L/R (3x15) - Reverse crunch (3x15) - Leg circle (3x15) - Bear stance in and out (3x20) - Single Leg raise crunch (3x15)

What is your Body Composition ? Body Composition is a method of describing what the body is made of. It includes fat, muscles mass, bone, organs, and water. It also describes weight more accurately than BMI because it show changes in fat mass, muscle mass and body fat percentage. Two people of the same sex and body weight may look completely different from each other because they have a different body composition. What is the ideal body composition for male and female ? Two things that we use as guidance for ideal body composition is Body Fat Percentage and Muscle Mass Percentage. Fat Mass refers to all fat tissues in our body including essential and storage body fat. Essential body fat is a base level of fat that is found in most parts of the body, it's necessary to maintain life and reproductive functions. Storage fat is fat that accumulates in adipose tissue, be it subcutaneous fat (deep under the dermis and wrapped around vital organs) or visceral fat ( fat lo...

What is Body Age ? Body Age is a measurement of how old you are biologically based upon your health and fitness level as opposed to what your birth certificate indicates. The basic ideas is that aging occurs as you gradually accumulate damage to various cells and tissues in the body. Ita takes into consideration a number of factors other than just the day you were born. What's the difference with Real Age (Chronological age)? Real age is the amount of time that has passed from your birth to the given date. This is the primary way people define their age. How will it effect your life ? Components involved in the body age assessment include an evaluation of your health risk factors, nutritions, strength testing, body composition and cardio respiratory fitness. Using these guidelines along with various mathematical models, medical professionals can figure out what age your body "acts" like it is. There are people whose real age is 30 years old but the bi...

Day 32 E xercise : Burning Boothy Workout A ttitude : Low Stress R est : I sleep 5 hours 53 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 36% Carbs (135g) 35% Fat (60 g) 29% Protein (105g) Total calories in :1458 Cal Breakfast : Soy milk, bread with peanut butter 305 Cal Morning snack : Protein shake 80 cal Lunch / dinner : Salad 327 Cal Afternoon snack : Mixed fruits and protein shake 361 Cal

Today is booty workout focusing more on glute. As usual, I start it with tabata and body weight workout. Exercise : Warm Up : 10 mins tabata 40 secs each and 10 secs rest - Star Jack and side walk - Side to side - Snap Jump thrust - Sumo squat rotation Body Weight : - Wall bridge (3x15) - Sumo squat deadlift (3x15) - Single Wall bridge (3x15 each side) - Rainbow (3x15 each side) - Donkey Kick (3x15 each side)

What are the challenges in the common diet method ? Many diet method and programme promoting the weight loss. However after the participants achieve their weight goals and stop the programme, the body starts to fight back. Craving for the food that have been abstains for a period of time is common feedback. Metabolism is even slower, in the end it's easy to gain weight every time they eat a little bit more than usual. They are wondering what's wrong with their body, they become afraid of eat anything and feel guilty after eating something. What is the Body Set Point ? This is the concept of a genetic preset weight that everyone has. The body has a regulatory system that keeps us at a steady-state level / set point. This set point suggests that our weight may go up or down temporarily when we give external changes but ultimately will return to its normal set point. How do we know our Healthy Body Set Point ? The easiest way to find out is usi...

Recently I took Weight Management Course - Beyond Calorie Counting from Coursera. It's 5 week online courses. This course is not endorsed by any product marketers and it makes more sense to me to see the weight management in holistic point. The concept is similar with what I always believe which is using E-A-R-N principle . Our body is complex, we cannot rely with one pillar only. Those pillars are connecting with each other.  Many diet programme or products out there promoting short term Weight Management Programme. The metrics they usually use are how many kg lost, how many percentage body fats drop,  however after the participants back to normal life, everything slowly creeping up to the setting point again. This process is continue and becomes cycle. Is there any long term solution for Weight Management program ? Yes, absolutely The questions is are you ready to change your lifestyle ? If you are ready, we will first share information abou...

Day 31 E xercise : Intense Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 21 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 34% Carbs (131g) 39% Fat (68 g) 27% Protein (103g) Total Calories in 1480 Cal Breakfast : Blueberry smoothies 222 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Gado-gado  502 Cal Afternoon snack : Fruits, yoghurt, nuts and seeds 174 Cal

Today is my Upper Body Workout Day. Exercise : Warm Up 10 Mins Tabata - Frog plank - Plank Jack and Push Up - Punch Jack to side punch - Speed squat Press Body Weight Exercise : - Plank through - Bicep curl - arnold press - Shoulder press - Stir Wheel - Upright row and del fly

After a month of experiment knowing myself and my body better, this is the result. 😉 My weight is fluctuation everyday ranging from 48-49kg so I guess it's my body set point is 49kg which is in healthy normal range. 😁  Body composition changes, overall body fat drops 2.1%. Again in a month it fluctuates but something that I realized when I reduce my carbs as one of macronutrients, my body fats will go up and my muscles decrease, meaning my body needs complete macronutrients and the composition is 40-30-30 (carbs-fat-protein). I take protein shake to supplement my protein intake because I realized it's not enough from food alone. 😁 Visceral fat drops to 2.5 This is the toughest fat to reduce The good thing is Visceral fat is the ready fuel to be used than the fats in the arms or butt, daily exercise combination HiiT and strength exercise really helps to reduce Visceral Fat 😉 Body age drop to 33 When the body fat and visceral fat drops, body age also automaticall...