salam...
it's been a while since my last post. I'm so sorry guys coz I'm a lot lazy at the moment. Lately there's too much pressure. For the upcoming two weeks unit shutdown will take place and I think there's a need for me to reschedule my workout. A lot of 'crap' to be written and submitted to supervisor. Excess pressure is so annoying. Anyway for those who had earlier read my first 2 post, how's your development?did you lost some weight?
It's ok if your progress is slow. Anyway it's better to loose some rather than nothing. For planck exercise you might increase ur time to 30 sec follow by 30 sec rest while sit-up/crunch you can maintain with current repetition. Now it's time to add some more workout to make sure you dont have any flabby part of body as you lost weight. Another couple of workout will help to improve your chest and leg muscle.
Push-up/pumping
-at different level of elevation it provide a different amount of resistance.as we begin it is not important too put the maximum resistant and injured yourself but make it slowly and effective. it is a must to prevent any muscle tear. Anyway for this exercise you can use chair,stairs or other things to provide elevation. After finish warm up,planck and sit up this will be your next exercise. Find a bench about a feet or one and a half feet tall. Place your hand on the bench at shoulder wide. move your leg as far as you can but yo need to remain stable and comfort. Then open up your and straighten your back. inhale when you get down (exert force) and exhale while you lift ur body to original position. do this for 5 set and 5 reps in each set. Between each set, push your arm together upward to stretch back the muscle.
Squat
-this exercise will target the quadriceps,calf and buttock. as a beginner you might use chair, walls or any support to help you reducing the force you exerts. begin with open up your leg about shoulder wide or slightly wide. bent your knee a bit till your thigh feel a bit of stress. then begin to low down your butt and at the same time inhale. you can use your hand to balance your body. makesure your knee didn't go exceeding your toe. do it for a set of 10 for 5 set.
Friday, November 27, 2009
Salam....
I'm so sorry because no direct follow-up to my post regarding to the weight management.In this post we'll move on to the exercise.People always being lazy due to lack of equipment and knowledge on how to exercise properly and get the right result.Anyway first we begin with how to get the exercise intensity so that you'll get the result instead of wasting time.In order to get the right intensity we'll be based on the heart rate.
The calculation
Maximum heart rate = 220 - your age
e.g : 220 - 21 = 199
To burn fat you need to achieve 65% of the rate.
65% * 199 = 129/130
For cardio training the intensity is higher at 80%.
80% * 199 = 160 (approx)
If you didn't achieve the right intensity you wont get the result.
Warm up:
15-20 minutes of jog on treadmill.Use manual mode.Set the incline as high as you can and set the speed similar to your walking speed.You can increase the speed at a 10 minutes interval.
Then do a proper stretching to avoid any pain or injury.
Some reference
1) wikihow
2) cmcrossroads
First exercise will be planck.It will help you to recover your body strength and strengthen you core muscle.For beginner do it for 15 second for five set.You can increase by 15 seconds after 2-4 weeks.
Second exercise will be crunch.Do it 10 repetitions for 5 sets.During the interval straighten your leg and then pull your right leg to your chest.After 10 second change to your left leg.This will help to prevent pain and cramp on your abs.
That's all for this week.For better understanding you can search for the video.
Major Electives (ME)
Choose any of the following sets of Major Elective areas
A. | Industrial Environmental Engineering | |||
1 | Air Pollution Engineering |
| ME | 3 |
2 | Industrial Effluent Engineering |
| ME | 3 |
3 | Solid and Hazardous Wastes Management |
| ME | 3 |
B. | Process Plant Engineering | |||
1 | Heat Integration |
| ME | 3 |
2 | Plant Utility Systems |
| ME | 3 |
3 | Process Optimization |
| ME | 3 |
C. | Gas and Petrochemical Engineering | |||
1 | Gas Process Engineering |
| ME | 3 |
2 | Polymer Process Engineering |
| ME | 3 |
3 | Reactor Design for Petrochemical |
| ME | 3 |
D. | Process Analysis and Control | |||
1 | Industrial Automation and Control System |
| ME | 3 |
2 | Multivariable Process Control |
| ME | 3 |
3 | Statistical Process Control |
| ME | 3 |
E. | Petroleum Engineering | |||
1 | Petroleum Exploration |
| ME | 3 |
2 | Reservoir Engineering |
| ME | 3 |
3 | Drilling and Production Technology |
| ME | 3 |
Salam...
Berat badan bukanlah satu isu kecil yang sering mengganggu kita.Seringkali permasalahan berat badan dikaitkan dengan perempuan kerana mereka lebih suka kelihatan kurus or skinny.Namun menurut satu 'survey' lelaki lebih suka perempuan yang punya lebih 'lekuk' dibadan jika dibandingkan dengan yang berbadan lidi.Anyway better kita tinggalkan pasal potongan badan wanita yang disukai lelaki dan berbalik kepada isu berat badan kita tadi.
Seperti insan lain aku pun tak terlepas dari permasalahan ini.Ditambah dengan sedikit lebihan kewangan yang membolehkan aku menjamu selera dengan menu yang lebih menyelerakan.Setelah menambah beberapa inci kepada ukuran pinggang dan beberapa kilo lagi berat badan saya mula diburu kebimbangan berkenaan dengan kesihatan dan masa hadapan saya.Oleh yang demikian saya bertekad untuk merubah situasi ini.
However both paragraph is just the introduction.Here I'm gonna share some simple tips regarding to diet.This tips were given by PP(M)SB gym instructor.
Breakfast: - Eat what you want because you'll use the energy for the whole day
Lunch : - Rice+Vege+Fried fish/chicken/soup/tomyam (a 'NO' to gulai,kari and sambal)
Dinner : - A 'NO' for rice.You can have mee,bihun and kue tiow
Drink : - just a glass of sweet drink a day.Sweet drink consist of cordial drink,juice,tea n etc.
- drink a lot of plain water