29 April 2014 - LFoDT Log

Kickstart Week 3 of Freeletics Cardio regime by completing Freeletics - Dione in a new Personal Best (PB) time. 

Despite shaving off about 6 mins from my previous best, completing this workout ain't easier then any of the previous session. That's why I enjoy doing Freeletics as it challenges both physical and the mental strength of a person. 

It's easy just to give up half way while doing any one of the Freeletics workout. Even if I've done that workout many times, I still have the urge to just give up midway. Why go through such a torture? Well I've already set my goals to complete the entire 15 weeks of this regime and I'm going to push through this no matter what!

Btw, here's a video of how Freeletics - Dione is done:

Cheers and LFoDT!

28 April 2014 - LFoDT Log

It's been a while since I last updated LFoDT.

Some achievements to boast about between 20th April 2014 till 28th April 2014:
1. Completed Week 2 of Freeletics - Cardio today!
2. Bested my previous Aphrodite time..PB stands at 32:51 mins on 21st April 2014!
3. Bested my Max Situp...PB stands at 61 reps in 5 mins
4. Completed a 6km run without stopping/walking
5. Starting Week 3 of Freeletics -  Cardio tomorrow!

The bad news is that my weight recently shot up a from 81.7kg to 82.9kg in a week. Few possibilities here:

1. Scale is faulty
2. I've put on extra weight due to eating too many meals in a day
3. Perhaps I have been gaining muscle for I have started weights recently

Well I'll just have to monitor my weight fluctuation and watch my food intake. Will keep you all posted once I find out what caused the weight gain. 

LFoDT everyone! 

Progress! Yes!

After 2 months of hardwork and moderate diet, here's is my weight loss progress!

19 April 2014 - LFoDT Day 11

Completed my 1st Week of Freeletics Cardio Program! Yes! The last routine for Week 1 was Freeletics Dione.

Completing an exercise as grueling as Dione was extremely appropriate especially after Cheat Day Friday (yesterday).

The one thing I forgot to do was to take down the time needed to complete Dione.

Now here's a pre-workout drink I want to share with everyone:

LFoDT Shake :
Couple of slices of Papaya, 2 small Kiwi, 1 scoop of Yogurt, 2 table spoon of Honey, 1 spoonful of Chia Seeds and Half Cup of Water

Nothing to shout about the taste, however the nutrition value was awesome and provided me with the extra boost to complete the grueling Dione workout.

18 April 2014 - LFoDT Day 10

Today's my cheat day! Never the less, I kicked off the day with Freeletics MAX routine.

Outcome of Freeletics MAX

• Max Burpees - 50 reps
• 5 mins break
• Max Squats - 112 reps
• 5 mins break
• Max Burpees - 47 reps
• Additional 40 push-ups just for fun..

Now here's what I chomped down on my cheat day:

BREAKFAST.....

Oily Mouse Tail Noodle and Teh Ais

LUNCH....

Teriyaki Chicken

Stir Fried Vege

DINNER....

Ayam Penyet

Nasi Lemak Ayam Berempah

Nasi Lemak Ayam - To Eat or Not To Eat

THINK AGAIN!

17 April 2014 - LFoDT Day 7 till Day 9

Day 7
Completed Freeletics MAX Exercise

• MAX Burpees Round 1 - 45 reps
• Rest 5 mins
• MAX Squat - 120 reps
• Rest 5 mins
• MAX Burpees Round 2 - 45 reps

Also added additional 50 pushups just for fun.

Day 8

Completed Freeletics Aphrodite

Time : 37mins 0 seconds

Also an additional 50 pushups to finish off the day.

Aftermath of Aphrodite workout!

Day 9

Rest day for Freeletics, but I took the opportunity to complete a T25 Alpha Cardio Workout with my own office staff. Workout quite a sweat and it's fun to do it with my own office staff. Plus point...I think I got a few of them hooked to T25.

Felt T25 Cardio wasn't enough for day, so I did some light weights training targeting biceps, triceps and shoulder at home. Not forgetting also my daily 50 pushups of course.

After workout protein...yummy!

14 April 14 - LFoDT Log Day 6

As promised..started my first day of Freeletics - Cardio program.

Completed "Dione" routine in 48min 29seconds. Pretty decent timing in my honest opinion, although I need to check online later on what is the average time for "Dione"

Will update more later!

Back..I just checkout the Freeletics website...Dione's time is 30 mins! 30mins? Seriously? WTF!

Well I'm pooped for today...let's see how tomorrow goes...

13 April 14 - LFoDT Log Day 5

TODAY IS MY REST DAY! WOOTS!!!!

Upper body, shoulders and back muscles are aching like crazy due to the pull-ups which I did yesterday. That's what you get when you work the muscles of the body which have never been worked before.

Also...after much deliberation, I decided to skip the Insanity program and go with Freeletics - Cardio program instead.

What's Freeletics - Cardio program?
Well from the what I've read on the internet, the Freeletics - Cardio program requires 15 weeks to complete and the exercise routine consist of a mixture of different Freeletics program targeting fat loss.

Starting tomorrow, I shall begin with the 1st week program as shown below:

For the first week, there will be 5 days of exercising followed by 2 days of rest. Considering that the Freeletics workout are cardio based, I might throw in some weights workout as well (if I have the extra energy and strength).

12 April 14 - LFoDT Log Day 4

Exercise:

Completed "Freeletics - Aphrodite" in the morning

Had to take some breaks between. Felt quite light headed and nauseous at times but by and large, really happy to have finished the workout!

Aphrodite Workout

50 Burpees
50 Body Weight Squats
50 Sit-Ups
40 Burpees
40 Body Weight Squats
30 Burpees
30 Body Weight Squats
30 Sit-Ups
20 Burpees
20 Body Weight Squats
20 Sit-Ups
10 Burpees
10 Body Weight Squats
10 Sit-Ups

Later in the evening, worked on the chin up bar (or at least I tried), couple of upper body exercise such as push-ups and horizontal pull ups. Finished off the day with bicep workout using my trusty old dumbbell.

11 April 14 - LFoDT Log Day 3

Workout
1. 25 mins of T25 Rip-T Circuit (Beta) - A combination of Cardio and Weights. Pretty challenging at certain parts of the workout. Somehow manage to find the determination to complete the workout.

Another great thing today was to catch up/chat with an old uni mate who's also into exercising and staying healthy. Good to know many friends whom have pass the big 30, starting to eat healthy and exercise!

Be it a phase in life or an everlasting practice, know that whatever you're doing now is an investment that will reap profits when you grow older!

Here's a picture of what today's workout did to me...

10 April 14 - LFoDT Day 2

Workout
1. Completed T25 workout for (25mins)
2. Some weight exercise targeting biceps, shoulder and triceps.
The problem with me is that I don't have a fix workout schedule for weights....well the priority now ain't bout building muscles.
Here's a before and after workout pic of me doing T25

Dry...

Drenched...

9 April - LFoDT Day 1

LFoDT Day 1, 9th April 2014 :
Exercise Completed:

1. 21:28 mins of HIIT workout courtesy of Fitness Blender
2. Light badminton session. 

Despite improved fitness, I still find the mountain climbers version is this video a real challenge!

Had my dinner at 10pm (after badminton) consisting of tandoori chicken along with a piece of chapati. I know..it's not good to have dinner so late...got no choice...craving for protein....sigh

P.s : Seriously contemplating to start following this exercise program called Insanity....looks like a great challenge!

Lose Fat or Die Trying

Created this blog purely to record my journey towards losing fat and maintaining a healthy body. This is my first attempt to document my journey despite having started my so called "Lost Fat or Die Trying" regime since February 2014.

Aftermath of one of my exercise routine

To date, I've lost approximately 5kg through exercising as well as cutting down on carbs and sugar. In future posting, I intend to share my workout regime and my so called "healthy eating" in Malaysia.

That's all for this post...Cheers and Happy Exercising everyone!