Projek Diet Aullea
My journey to lose weight..2009..2010..2011.. from 104.7kg...and i'am back 2012!!
Sunday, May 31, 2009
My 30-minute Fitness Playlist
My current playlist for Cardio or anything that i call a......w.o.r.k.o.u.t
My 30-minute playlist + 2 minutes Cooling Down
No Boundaries - Kris Allen (3;30)
What You Got - Colby O Donnis (4.06)
My Life Would Suck - Kelly Clarkson (3:31)
Boom Boom Pow - Black Eye Peas (4:14)
Mad - Neyo (4:14)
Beautiful - Akon (3:57)
Rehab - Rihanna (4.53)
Heartless - Kris Allen (4:02)
Total 32:29
How about yours?
Saturday, May 30, 2009
Listen To Your Body - POLAR Watch
Full Features
For disappearing calories
For you who want to get a fitter body by knowing how many calories you have burned. The small and simple F4 gives you accurate information and motivates you to reach your targets.
See how many calories you have burned
Get interference-free data with coded heart rate transmission
Helps you keep the intensity you want
Available designs
Red berry
F4
Full Features
Basic features
Automatic age-based target zone (% / bpm) - %/bpm
Backlight - w/o backlight in the North and South America
Graphical target zone indicator
Heart rate (displayed as % of maximum heart rate)
Heart rate (displayed as bpm)
HeartTouch™, button-free operation of wrist unit
KeyLock
Manual target zone (% / bpm) - %/bpm
Visual and audible alarm in target zones
Water resistant - 50m
Computer connectivity
Edit wrist unit settings with Polar UpLink Tool and transfer them to your Polar product (UpLink)
Cycling features
Bike mount - opt.
Data transfer
UpLink (PC with a sound card and headphones/dynamic loudspeakers required)
Language features
Display text in English
Polar exercise features
Average heart rate of total exercise
Exercise Date
Fitness Bullets (รก 10 minutes in target zone)
HR-based target zones with audible alarm
HR-based target zones with visual alarm
Polar OwnCal®
Polar OwnCode® (5kHz) - non-coded in the North and South America
Wireless ECG accurate heart rate
ZonePointer
Recording features
Average heart rate
Calorie expenditure - exe.total
Exercise Time (total) - total
Maximum heart rate
Number of exercise files (with summaries) - 1
Target zone limits
Time in target zone
Transmitter belt
Polar T31 coded™ transmitter - incl. in product set in other countries
Polar T31 transmitter - incl. in product set in the North and South America
Polar WearLink® 31 coded transmitter (changeable battery) - compatible
Watch features
Date and weekday indicator
Low battery indicator
Time of day (12/24h) with alarm
IF YOU HIT A PLATEAU
Some common reasons for plateaus include:
1. Doing the same workouts over and over. Your body needs to be challenged to progress, so make sure you're changing some part of your program every 4-6 weeks.
2. Not eating enough calories. If your body doesn't have enough fuel to sustain your level of activity, you can actually stop losing weight.
3. Overtraining. If you exercise too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of your day.
Learn more about whether you've hit a plateau by keeping an exercise calendar and tracking your workouts, how often you change them and whether you're working too hard or need to boost your intensity
Problem 1. Lowering your calories too much Fact: It takes calories to burn calories. When you decrease your food intake, your body simply lowers its metabolic rate in response. This still allows the body to function properly, but ultimately your body requires fewer calories which creates hunger and prevents you from losing fat.
Solution: Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass.
Solution: Make sure your exercise program is combined with a fully nourished body. You can accomplish this with a diet that creates a safe calorie deficit along with some type of multivitamin to help with any nutrient deficiencies.
Problem 3. Weight loss What? But you thought that's what you wanted! However, what you may have forgotten is that when you weigh less, it takes less calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.
Solution: Make sure you start (or continue) a weight training program to help increase lean body mass, which can help compensate for the loss of calories.
Problem 4. The 'Adaptation' Phase Ends When you start a new exercise program, your body responds because it is required to make numerous changes to adjust to different workloads. So, your muscles are rebuilding themselves and this consumes all kinds of calories. But, at some point your body will stop adapting to the new workload and, as a result, you burn less calories for the same activities.
Solution: Don't let your body get used to the exercise. Maintain your body's adaptation period by changing the intensity, duration, frequency and/or the mode of exercise and include interval training if necessary.
Problem 5: Exercise Efficiency The more you do something, the better you get at it. As your body becomes better at performing your exercises, it can actually use fewer calories during the exercise. Think of it this way: trained athletes often use fewer calories than untrained athletes with similar body types and workouts. So, if this describes where you are, consider yourself a trained athlete and read on!
Solution: The solution to this is the same as for Problem 4; don't get used to the exercise. Concentrate on more dramatic changes such as trying brand new activities. For example, if you use the treadmill for two weeks, switch to something different like the rowing machine or the bike. Don't forget to make changes in your weight training routine as well!
Solution: Take time to recover. If you reach exercise burnout, this is a great time to take a break for a few days, or try something gentle like yoga or a stretching routine. After you've rested, get back to exercise but lighten up your original routine and increase your intensity only as necessary.
7. Enhanced Physical Condition As you get into better shape, your body is more efficient and it costs fewer calories to operate. Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Part of this is because your cardio-pulmonary system is more efficient now and you have a lower resting heart rate.
Solution: Congratulations! You're officially in shape and healthy. Focus on that and feel good about yourself. Concentrate on changing your routine as described in Solution 5.
Friday, May 29, 2009
Reebok Pedometer
Hehe today jenjalan kat kedai SFS subang jaya dgn hby ternampak 1 produk menarik.. jenama REEBOK. apalagi kalau bukan PEDOMETER. mmg menarik.jgn lepaskan peluang..sambar!ha ha..lepas ni kena la selalu berjalan ni.. nak kena 10,000 steps sehari barulah fit & firm..
Features
- Step Counter
- Weight input for accurate colories count
- Stride input to accurate track distance
- Flashlight
- LCD Clock
- Belt Clip
Asas SENAMAN
Teknik terbaik menimbang berat
Satu lagi nak tambah, sebaiknya timbang pd masa yg sama. cthnya jam 6.30pg everyday @ everyweek jam yg sama..
CARDIO DVD
Thursday, May 28, 2009
Products of the day
1. Weight Watchers Biscuits - mmg low kcal
Skim Milk
Skim Milk(SM) adalah susu tanpa lemak yang dibuat dengan cara pengeringan atau spray dryer untuk menghilangkan sebahagian air dan lemak tetapi masih mengandung laktosa, protein, mineral, vitamin yang larut lemak, dan vitamin yang larut air (B12). Kandungan SM sama dengan kandungan yang terdapat dalam susu segar tetapi berbeza dalam kandungan lemaknya iaitu ±15%. SM digunakan untuk mencapai kandungan solid non fat pada produk dan sebagai sumber protein serta memperbaiki tekstur pada produk akhir.
Susu skim adalah bahagian susu yang tertinggal sesudah krim diambil sebahagian atau seluruhnya. Susu skim mengandung semua zat makanan dari susu kecuali lemak dan vitamin-vitamin yang larut dalam lemak. Susu skim dapat digunakan oleh orang yang menginginkan nilai kalori yang rendah dalam makanannya kareaa hanya mengandung 55% dari seluruh energi susu, dan skim juga dapat digunakan dalam pembuatan keju rendah lemak dan yogurt (Buckle, 1987).