Bootcamp app


Boot camp. This is as close as possible as I can get to a Personal Trainer. I’m not about to pay 100 over bucks to a guy that will yell at me to do one bit of crunch. I can do that on my own. And because I think that I’m good enough to do the exercises myself. True, that might mean that I full of myself, but well, I think I’m good enough. Watch enough videos, you’d think you’re Albert Susahnakeja already.

Boot camp is a type of full body exercises. That means, you’re not only working your legs, like jogging. But your upper body as well. I believe that this is better. I use to do more weirder exercises before, but this app is simple and I like to start from the middle. The beginner is too rookie for me, so I’ve started at Intermediate level. The instructions are clear, and they keep the workouts to around half an hour. Which is good for me.

Though it’s a girl in the video and I’m being given instruction by a girl, but she claimed that she trained US army before. Not about to argue with that.

So yeah, this is my workout now.


Yoga classes

Been going to yoga classes for the a month now. Once a week. Feel great about it. Though at the first time, it is very hard. The moves are new and hard. Though I have tried yoga on my own before, but this is different. This is the real deal. Berpeluh menitik bila buat tu. Hari pertama tu sakit pinggang seminggu. Lepas tu takde dah.

Now I know that someone might say that Yoga has been declared haram by certain quarters. But according to Dr. Asri, it is not wrong if there’s no mention of any other deity’s name during the exercise. So I take this is okay.

Working out

Got to know that the gym near my office closes at 1AM. Awesome! Now no excuse for me to not working out.

Been reading Gabriel Method book. About non-diet weight loss program. Now every night i try to hear his Visualization CD. Fell asleep with it.

Bootcamp on iPhone


Though generally my workout involves a lot of weight lifting at the gym these days, i try to incorporate cardio exercise at home. I like interval training compared to a boring jogging for example. I need guidance for this, thus the app Bootcamp helps a lot.
Generally bootcamp exercise is done in group, involving a fierce trainer and early morning workout. In this case, i got only a puny iphone that tells me what to do and i chiose when i do the workout. It also gives encouragement to me.

Usually the workouts is around 23 minutes with high intensity workout. Not for the weak at heart. This is where you are supposed to push yourself to the limit. A lot of sweats are inevitable.

Great app. Just hope that they would update their workouts soon. Getting bored with these ones.

The TRUTH About Empty Stomach Cardio Posted by Joel Marion

Copy paste article sikit. I always thought that it would be good to workout without eating anything. but this article proves otherwise. just like to share

Over the weekend I hit the gym with my buddy Mikey for a morning cardio workout.

Now, I say “cardio”, but really it was a metabolic resistance training session.

If you’re unfamiliar with the term, the simple definition for metabolic resistance training is “cardio with weights”. We’ll cover this more in detail in another update so as not to get too off topic.

So we’re about 10 minutes into the workout and Mikey looks like he’s in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was.

“I didn’t eat anything for breakfast.”

Me: Why the heck not?

“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”

Uh oh.

Perhaps you’re still believing this old myth just like good ol’ Mikey, so allow me to take a moment to dispel it.

The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast.

Seems to make sense, but research has proven this to be wrong.

Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.

In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.

How can this be?

The reason is rather simple if you think about it. I was kicking butt and taking names with my workout, and Mikey was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.

And why does performance matter? Well, if you can’t perform at an optimal level and put forth maximal effort, then you are not going to be burning an optimal amount of calories–period.

The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they’re not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I’m not sure.

Whatever the reason, popular philosophy doesn’t always mean correct philosophy, and this is one such instance.

So I’ll leave you with some practical recommendations:

At the very minimum, have a couple scoops of whey before any morning “cardio” workout.

That said, if it’s still negatively affecting your performance, you need to go a bit further. The meal doesn’t have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein.

Give it about a half hour to begin digesting and then hit your workout.

Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.

Don’t be like my friend Mikey and have a crappy workout because you didn’t eat. As I shared with you, the research shows that’s not going to make a difference anyway. Instead, eat your Wheaties (figuratively speaking) and then dominate your workout!

Ab Roller – Killing Exercise

Two months back I bought an Ab roller. Mostly because the uncle who sold it was very believable, what he eing in a good shape himself.

This is killing me. Guess some muscle in my ab broken or something, but it’s hard for me to do it fully. I tried to do five sets of this with 10 repetitions every other day. But sometimes, I can’t finish it. And mostly I can’t make it all the way down.

If you don’t know an ab roller exercise it, here it is. Done by a 71 year old man!

That’s how I try to do it. With my knees on the floor. A crazier way to do it is like this:

I’ll get there. I will.