Exercise & Physical Activity

Both use energy…

Well tell me what’s the different?

When we breathe, we need energy to do it…

Is it considered as physical activity…

Well, to make it simple...

Any physical activity that needs energy is called physical activity…

Anything that get your body move…

Spring cleaning, walking to the mall, cooking…many more…

I can write it up until thousand pages for the physical activity

But how about exercise…

A form of physical activity that is specifically planned, structured & repetitive

List down the activity done by physical

Then identify is it physical activity or exercise…

As simple as ABC…

Both actually give impact to our life…

Think this…ENERGY expend…

Well every single day we eat…

It’s a heaven in Malaysia when it comes to food…

But what happen when we don’t used it…

FATS…

 Performing 'Sheep Jump' or 'Double Ring Jump". Showing flexibility on back and strength on the height of the jump and the level of the ankle. For me, it's the best way to show what's artistic in jumping pose.

For physical activity…be active…

Spend at least 30 minutes of what you love to do in a day…

For me, I clean my house, mop the floor every single day…that’s my physical activity…

For exercise…try to spend at least 20 minutes per day

Not including the warm-up sessions and cooling down session

Make it as a regimen at least 2 or 3 times per week…

All the best

Ralph Abdullah 

Update...update...

Rasanya dah lama dah tak update kat blog nie…

Al-maklumlah sibuk katanya…

Macam- macam perkara berlaku,

Baik or buruk, but yet, have to take it positive…

Umur dah meningkat, jadi seharusnya tanggungjawab pun meningkat

Kena menjadi lebih serious…

Kena lebih focus

It’s my patient in sports and fitness…yet love artistic performance too…

Although I’m a qualified degree in Science (Oleo-chemistry)…

Being a chemist last time in latex Industry – US Company

Memanglah ada yang menanya, kenapa tak work as a chemist…

Kadang penat gak nak menjawab soklan cepu emas tue…

Malas nak chitter bagai…karang boleh buat novel

Tapi faham –fahamlah…org chemist nie lain fikirannya…

Love details…cerewet dalam knowing things…especially info…

Pendek cherita…

last year kitaorang bz dgn buka company in fitness line…

kenapa kitaorang…pasal main in the company is me and MJ

it’s “LEGASI CERGAS”

senang sikit nak berurusan…especially with others corporate company

core business is in in fitness & artistic performance….

Bukan setakat corporate company jer….personal group or individual pun ok

Setakat nie kitaoarang buat mobile service…yealah…lebih hospitality kepada clients katakan…

Just PM me if you want our services…

We gave fitness talk, fitness camp, artistic performance show…personal trainer…corporate fitness camp….

And many more….

Best regards

Ralph Abdullah

Stress@Management

Pernah tak uoals rasa stress

Musti pernah kan…

I believe every single man in this world experienced it…

Frankly speakinglah…

I pun pernah gak…

Especially when I'm really want to buy new underwear tp kat rumah dah belambak…

I love the design…

Dun’t ask why? Coz I dun’t know why? Ahakss…

Okies, back to the topic

Sometimes kita rasa stress…

But, how about, if, every single day we feel stress…

Erm…it sounds not gud rite!

Well, my simple advice is…

Get your ass move…

I mean get yourself move…

 just wear something comfortable...safety always come fist!

Do some exercise…

Not necessary to perform an athletic type of training…

But even, a simple form of exercise can help it out!

Breeze walk for about ½ hours perday ker…

Or naik tangga ke office ker…

Actually, bila kita buat exercise…

Our body pumps up our endorphins.

Natang apa tue???

It’s the brain’s feel-good neurotransmitters...

Any Physical Activity will help to bump up it…

Pernah tak uoals dengar ungkapan nie…

“Exercise produce endorphins, endorphins make people happy, and happy people dun’t kill people..”

Satu ayat dalam movie Legally Blonde,

But it was so damn true…

Plus, a simple physical workout will lead us to better shape…

Trust me…

Better have it small rather than none…

holla...I love to jump in air - straddle jump

So, get yourself move…

Do whatever you love most i.e. physical move…

Get your friends for racquet games, swimming, jogging…

Sign in for a weekly aerobic class…

Clean the house, do gardening, etc…

Start it now, before it’s too late…

Why wait until tomorrow…

Best regards

Ralph Abdullah 

My New Aerobic Class

Alloha…

Well this is not the only class that I have…

But indeed…this class is totally new…

A new branch at Cheras…

Baru dalam sebulan operate kat sini…

Those who really love to the musics

And wants to learn dance…you are welcome…

This class is not just a dance…but it’s also for our cardio workout…

Love the aerobic style too…

As, it combine all of the dance movements in a simple way…

Plus…perfecting the knowing the tempo…

No worries…I will lead uoals…

Next Monday, going to be my 3^rd session of the class…

Graduately, while improving your cardio systems,

You will learn how to dance too…I mean dance with style

Plus others type of dance too…

Landmark paling senang...Public Mutual kat Cheras tue....

or...atas restaurant Janbo tue...tingkat paling atas... entrance sama dengan nak naik Public Mutual,

charik signboard Perfect Yoga

I will be sharing with you all of the tips in

Conditioning at home, or anyway plus stretching…

If you want to know what’s the secret in gymnastics training

Come and join me…

No worries…as I alter it for normal people…

Okies…nie butiran class baru I nie…

Perfect Yoga

Cheras Branch

42-5, Jalan 5/101C, Off Jalan Kaskas

5^th Mile Jalan Cheras,

56100, Kuala Lumpur

Day: Monday

Time: 7.30pm-8.30pm

Suasana dalam studio tue...

Hope to see you guyz there…

Ralph Abdullah

Stick2Stix®/ Himpunan Jutaan Belia 2012

Pengumuman, saja nak bagi tau…

Walaupun certain people dah tau

Yealah, iklan kan banyak…

From today 23^rd May till 27^th May 2012

Di Putrajaya ada berlangsung event Himpunan Jutaan Belia 2012

Bersempena Hari Belia Negara 2012

Kalau nak tau lebih lanjut boleh pergi ke laman web nie

[http://www.hbn.gov.my/]

Ada banyak aktiviti menarik kat sana…plus memang banyak giler..

Ingatkan dah tak terlibat dah…

Memang tahun nie masih berkira2

Sama ada nak masuk Mr. Badang or Aerobikthon…

Tapi rasanya masuk Mr. Badang kot..pasal diaorang pun dah bising…

Dah dua tahun since diaorang buat programme nie I tak masuk compete…

Pasal I masuk aerobikthon lah…ahaksss

Tapi ada satu event menarik pada 26^th May 2012 nie…

Miss Fitness 2012…

Bersama KBS & WSFFM

memang lah ada test…

ada 6 test semuanya

siapa bakal ditahtakan mahkota Miss Fitness 2012

sama2 kita tungggggguuuuuu…

bertambah menarik lagi I with my BBF akan turut serta buat show jugak…

lepas Pertandingan Miss Fitness 2012

excersice with stick (Stick2Stix®)

p/s nanti I cherita lanjur pasal Stick2Stix®

I pun baru first time buat aerobic guna stick nie…

But kewl, sangat menarik, plus tangan pun terasa buat workout sekali…

Plus it’s perform with music

Intersting right…well come and watch us perform the show…

Hari nie baru first time training

Pagi tue kitaorang orang training sesame BFF

(Adasandha, Redza, Liza, Kak Siti, Sam) kat Bangi Fitness

p/s: gambar dari Redza Benjamin Rahman

Training di Bangi Fitness with BFF

p/s: gambar dari Redza Banjamin Rahman

Juga masa training kat Bangi Fitness

Then malam tue kitaorang join the rest buat rehearsal kat Putrajaya…

Lokasi?

Senang ajer….memang tapak pesta tue besar…

Okey, dari tapak pesta tue…

Di jalan utama…tengah2 tue…

Let assume that you are from Masjid Putrajaya to PICC

You will find Palace of Justice dibelah kiri you

Sebaik selepas makamah tue (antara Palace of Justice dengan Wisma Sumber Asli)

Ada kemah di sebelah dalam kiri

Ha…kat situlah…

Kalau dah terlajak ker Kementerian Belia & Sukan (KBS) kira terlajak lah tue...

Sila patah balik ya...ahaksss

Hope to see you there...

Nie masa mula2 sampai kat tempat lokasi...sekitarlah...arie nie belum fully buka kedai, mungkin hari pertama & dah malam pun...

Ada konsert jugak...so...memang meriah betul...

Adasandha stop by here...tp cam tak percaya...sebenarnya nie van starbuck...kurlussstttt!....

Best regards

Ralph Abdullah

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

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

Pelik bin Ajaib, It's BIG NO NO in the gym for BEGINNERS

Actually, dah lama dah nak tulis pasal hal ini...
Banyak sangat kesilapan yang I lihat dengan mata I sendiri...sometimes it's really annoying...
Yealah...dah nama pun ex-gymnast, mana suka tengok wrong execution all the times...erm...

Okies...nak bagi tau...FOR BEGINNERS or FIRST TIMER in the gym


1) DOING WORKOUT IN THE GYM is not mean to be only carries the weight stuff i.e. the dumb bell, the bars and etc...IT CAN BE MORE THAN THAT...that's why they have Treadmill, cycling, rowing and so on...
2) Yes, WEIGHT TRAINING is a form of exercise that we require us to carries weight, but DOES IT MEANS HAVE TO BE REALLY HEAVY...and lead you to THE WRONG EXECUTION of the workout...THAT'S REALLY CRAZY...it will LEAD you to INJURIES...


The first one...
i) Sometimes I can see from their eyes and their body gesture, memperlekehkan orang yang buat cardio on the treadmill or cycling...
ii) Ada tue siap pelekeh biler nampak orang lain buat something different from the normal weight training workout...i.e. actually they are doing plyometrics or resistance training...each single individual have a different goal...bare it in your mind...


The second one...
i) Most of the Beginners, I nampak diaorang cuba sedaya upaya angkat bebanan yang tak padan which lead to the wrong execution...


Biler tegur suruh kurang kan, dioaran EGO, yg lain pasal takut kena ketawakan kawan2....HEY, IT'S YOUR BODY YOU HAVE TO BE CONCERN WITH...IF U GET YOURSELF INJURED, DOES YOUR FRIENDS WILL PAY ALL OF YOUR MEDICAL BILL???


Ada kes...siap mengadu kat I...erm, kalau dah sakit badan sampai beberapa minggu tue...that's means there's something wrong with your workout execution lah...kalau sakit for about 3 days it's normal for first timer...


Macam tadi...erm...elok lah diaorang tanya...

Si Pulan: Brader...betul ker buat cam nie...[Dumbbell Lateral Raise-with totally wrong execution]
RA :erm...actually try to perform like this...[Show the right execution]
Si Pulan: owh...[terus proceed with same weight i.e. each dumbbell is 5kg-but yet still in the wrong execution coz he's trying so damn hard to carried the weight]
RA: I think it's better for you to decrease the weight...it's heavy for you...
Si Pulan: ----silence but give an attitude look (very annoying)...
RA: WELL CAN YOU TELL ME WHICH MUSCLE YOU FEEL WORKING? TELL ME HOW LONG HAVE YOU BEEN DOING WORKOUT???
Si Pulan: er...baru ajer nie...
RA: Dah, jangan nak berangan...kalau you want to injured yourself, go ahead...


Nasib baik pastu...abang bodybuilder datang baru start training...terus ajer I introduce dia kat diaorang...(Hambik kau...nak tanya...but sombong...spoil my mood ajer..I love sharing, but those who tak dengar nasihat...paham2 ajer lah ya...)

Kekadang memang tak faham kerenah budak2 muda yang baru nak start training...sometimes really annoying...


After finish the gym...I duduk lepak minum dengan abang bodybuilder tue...he start the conversation...


Abang Gym: budak2 tue ego lah...dah ajar...but degil...
RA: erm...


Well, some of us really lucky to have a FREE tips on doing the execution...but tak menghargainya...

Renung-renungkan...
Ralph Abdullah

Squat-The Don'ts

Before I explain  further about the workout, I would love to highlight the wrong execution of doing Squat.
What's wrong with this photo:-

 Gambar Pertama

Actually, in my life, ramai sangat orang buat squat cam nie...tak kiralah, either in dance or in the gym itself...ingat lagi ari tue ada sorang kat gym nie tanya I (walhal, kalau tengok upper body dia memang it's well built)

A: Eh, cam ner nak buat bontot tue nampak bulat or menarik? Dah lama dah I buat Squat nie...

             Tak jadi2 pun...(dengan muka hampa)

Ralph: Er...tunjukkan cara you buat squat kat I....ala buat dalam 5 repetitions ajer...

Si A pun tunjuklah...dengan menggunakan bebanan berat yang tinggi; actually memang dah perasan dah dari tadi...guna berat sangat but execution salah....luckily dia bertanya....

Ralph: Masa you buat squat tue, you rasa bahagian or muscle mana you rasa banyak bekerja...

Mamat: Dekat2 dengan lutut lah...

Ralph: okies...cuba you buat cam nie 

I pun demo...but I stress out kena lentik belakang tue...then A buat dalam 5 repetitions...

Ralph: Sekarang, tell me...muscle mana you rasa...

Mamat: Eh...memang rasa banyak kat bontotlah bekerja....

Actually, the point that we should aware is, from the upper view...the knees shouldn't go further than your toes...when we perform it that way...the Quads (bahagian atas peha) bekerja lebih...especially bahagian yang berhampiran dengan lutut kita...silap hari bulan...we can easily injured our knees...ini sangat bahaya....

 Gambar Kedua

Aiya, dik...nak rosakkan belakang ker....yuppp...kesalahan dalam gambar nie adalah membuat Squat dalam keadaan bongkok (Chest Down) masa negative phase i.e. masa turun ke bawah....

Pernah gak tengok beberapa orang siap henjut belakang dia...maksudnya...dia tak lock back dia...Sangat membahayakan diri belakang dia...Walaupun kita kena arch (lentik) sedikit masa buat Squat tue...Remember to chest up and lock your back to prevent injuries...nak tanya sikit....Siapa yang suka buat workout, tapi nak injure....sila angkat tangan...dua2 tangan...tak nak kan....sapa yang nak memang nak kena lempang! he he he....

Gambar Ketiga

Rasanya dalam gambar ketiga nie semua dah tau kan kesilapan adik nie buat squat...(wah!, feeling2 muda...ala2 umur 20an...walhal umur dah cecah SWEET 30...ahaksss, langgar dinding...)

Tepat sekali...dua2 kesilapan besar terdapat dalam gambar nie....ala2 dalam gambar nie...combo...ahaksss

Tapi kita tambah satu lagilah...dengan orang tue...ahakss...kalau minuman, I ok jer...but dalam gambar ketiga tue...kesilapan dari gambar pertama dan gambar kedua dibuat serentak....Bahaya tau...so after this...peringatkan diri kita sendiri...No...No...to these kind of wrong Squat Execution...

Mesti readers tertanya kan...kenapa saya mulakan dengan kesilapan teknik...Well, according to my father...kalau kita kurang faham tentang sesuatu subjek tue...sebelum kita belajar...study dulu soalan2 terlebih dahulu...supaya kita dapat gambaran keseluruhan tentang topik tue...barulah senang nak faham...so sort of what my dad advised me since I was young, I apply it here...trying to ask question on what's wrong with these squats....Ini tips dalam PEMBELAJARAN ya...

It's time to squat, but in the right way...
Ralph Abdullah