Pindah rumah

Semalam baru ajer dapat kunci rumah baru...
Tapi yg pening kepalanya nak pindah barang lah...
banyak sangat...nie pun dah angkat sikit...
esok ada shooting...tapi budak2 tue tak confirm lagi...
aiyoh...fening betul ar...

Fening Kepala...

Erm, rasa seday pun ada...
yealah...dah lama duduk kat situ...then kena pindah...
barang kat dalam rumah dah banyak...
 huhuhuhu

Tips on losing tummy

Lots of my friends always ask me...

Tak kiralah, kawan seperjuangan ker, dalam facebook ker or mana...

Ramai yang bertanya berkenaan dengan perkara ini...

Ada juga yang tak nak menerima idea nie...

But for me...

If you want to lose your tummy, you need to perform workout that consume high energy

Ok, tahu kah anda bahawa upper body dengan lower body

Muscle banyak terdapat pada lower body...

One best question...

What is the biggest muscle in our body...

The answer is butt or gluteus atau dengan kata lain vontot (pitam...hehehe) 

Yuppp...

Kalau kita buat workout pada senaman yang banyak menggunakan kaki

i.e. banyak muscle...

maknanya banyaklah tenaga diperlukan...

Kalau orang tue ada muscle besar dengan orang kurus kering (macam I, tiba...hehehe)

...mana yang banyak guna tenaga...

 Of course lah yg berotot...event dalam keadaan rehat...macam duduk ker...

Don’t hope that if we perform 1,000 crunches per day, will make us lose tummy...

Perhaps we will find out that, our tummy become bigger...

Yuppp...coz now you have 2 layer on your tummy...the fats and the muscle...

Crunches are for built up the abs strength...

Remember that muscle need to assure that the fats won’t go double size...

And that’s why I never agree with those in the advertising about losing fats without exercise...

Unless, for those who with special case which the doctor ask for not to perform workout...

Okies...remember that crunches are important for our daily routine

But to lose tummy, we need to perform more workout on legs and cardio...that’s the best...

So don't skip on doing crunches...jangan pulak past nie kata, I tak bagi buat crunches ya...

 Kalau dah kuat perut tue boleh buat cam nie...hehehe...(pengsan) hehehe...gurau ajer, selain tangan, core muscle kena kuat jugak...

Okies, kalau dah buat workout tue, jangan lupa buat stretching tau...

All the best

Ralph Abdullah

Update

Rasanya cam lama ajer tak update...
Ingatkan nak update pasal Aidiladha, but tak kesampaian
coz, tetiba rasa sedih coz ari tue tak seberapa sihat...
celebrate kat rumah atas katil jer...
tak sempat nak balik kg...huhuhuhu
sempat gosok baju melayu n songket, but tak pakai pun, mode seday...

Baju lengkap di gosok tapi tak pakai pun, huhuhuhuu....

Then tetiba penuh dengan segala activities...
dari instructing aerobic, planning fitness programme for fat lose (PT) plus with
learning Malay Tradisional Dance...
Erm, frankly speaking, I never learn or dance Malay Tradisional Dance...


Abang Awi (Jabatan Perdana Menteri) yang invite I
Tarian asas baru ajer belajar
1) Tarian Ingan (I suka tarian nie)

2) Tarian Asli Melayu (perrrghhh, formation memang really challenging)


Ada satu masa tue tetiba rasa cam kurita ajer menari...
especially biler combine with the hand move...
yealah, belum biasa lagi...kekok...hehehe...
but kewl...it's really a gud experience....
and there's still long way to master the Malay Culture Dance...

Ini bukan gathering Eidiladha...but gathering family members during Eidulfitri....

Best regards


Ralph Abdullah

Hypertrophy Workout

This week is all about Hypertrophy Workout.

Start on Monday by doing Legs Workout.

I feel so good. Feel that my body grow and develop in muscle.

I brought the new bell to protect my back i.e. the hard material one, yeah, I got problems with my back last time. 

So from now on,

No excuses’, more heavy weight will I carried on the squat, yeppie...

So this week, I divided into 4 major muscle group i.e.

1) Legs

2) Chest

3) Back

4) Deltoids (Shoulder)

untuk Abs I buat setiap hari...untuk arms (biceps, triceps and forearms) I relax sikit as they are consider as minor...the muscle works together along the way of these workout...tak nak besar lagi biceps nie...nanti susah nak melaram...coz size baju tak ada...hehehe

Erm, you might want to know what’s the Hypertrophy Workout rite!

Well to make it simple and short (I love simple okey...hehehe)

The repetitions should be 8 or more repetitions, but should be more than 12 repetitions.

8< REPETITIONS<12 (perrrghhh...siap ada formula lagi...fengsannnn)

Kalau uoals boleh angkat kurang dari 8 repetitions tue, kenalah kurangkan bebanan.

Coz, kalau lebih dari 4 hingga 8 repetitions tue, dah kira workout lain-target on Strength Workout

Kalau uoals boleh angkat lebih dari 12 repetitions tue...kira kenalah tambah bebanan nyer...

Coz, if it goes more than 12 repetitions, it’s consider as Strength Endurance Workout

Paling dan teramat penting...with RIGHT EXECUTION ya...

Tadi ada lagi nampak budak buat wrong execution...biler tegur, dia jawab

"Bisalah, beban dia berat, kitaorang main berat 

( BERANGAN SUNGGUH-tiba2 hati berdetik)

I cakap simple ajer...if you want to target that particular muscle you should do with the right technique...dun’t hesitate to decrease the weight...

But, If you prefer to done workout with lead you to injuries go ahead....(hambek ko)

 Done my workout, yeppiee...

Abis training tue, dalam sejam memang kena makan....kalau tak, badan akan ambil sumber dari protein badan i.e. the muscle, the tissue...bukannyer dari fat ya...ingat tau....

I need Carbo...tiba nak guna ayat dalam nada manja

Carbo Loading...volleh....ahaksss

Tapi terpikir gak...this week, nak try something different...

Makan mee tom yam...

Ada chilli, elok untuk tingkatkan metabolism jugak...so kewl...

 Nampak sedap tak...walaupun pekat dia punyer perisa, but boleh abis jugak...hehehe...dah lapor...

Kepada yang mengenali saya dengan lebih rapat...selain Nescafe O Ais, I minum Air Milo juga yea...hehehehe....

So sekarang nie dah nak tidur...

Gud nite uoals...

Ralph Abdullah

What's in my mind

Silence night here alone, each breath is about you, nothing more, I just close my eyes and blow away dreaming that you are next beside me, where each part of incomplete become perfect when you a heart with me. Hugs

Ralph Abdullah