Lift , Love, Life

Do you have friends or even yourself whining and complaining about being fat every single day?

Have you ever thought of changing it?

When a tone and sexy lady walk pass you, do you feel sad or envy?

Well it’s time to change to a better and fitter you and challenge yourself for 2014!

Many ladies have the perception that by not eating, you are dieting.

Many believes that skinny diet will help as you are consuming low amount of calories and eventually “slim down”

Here is an example of skinny diet

*NOTE: THIS IS EXTRACTED FROM GOOGLE

Skinny diet is not suitable for everyone as it will harm our body in long term and this will not help you to tone and slim down.

If your goal is to burn away those stubborn fats and build quality muscles. YOU NEED TO EAT.

Nowadays, we see everyone checking in gym with caption “work-out”, 

“Burn some calories” and etc.

But how many of them really know what they are doing and are they doing it right?

Upper body workout log

Today Zealousix will give a basic introduction on fitness, health and nutrition.

Fitness

To achieve a toned and sexy figure, we divide our workout into upper body and lower body. Two separate workout basically targeting the upper body (Arms, back, chest, shoulders) and lower body ( glutes, quads, hamstring, calves) and cardio on another day.

3 days of workout and 1 day of cardio

1. Triceps pushdown ( 4 set of 12 reps)*

 

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The triceps is 60% of your arms , for those who are sick and tired of flabby arms. You know what to do now !

2. Bicep curl ( 4 set of 12 reps)*

 

3. Deadlifts ( 4 set of 10 reps )*   

Deadlifts promote muscle growth and give you a full back workout

4. Dumbbell shoulder press ( 4 set of 8 reps )*   

5. Dumbbell bench press ( 4 set of 10 reps )* 

*Moderate to your strength and estimate accordingly.

Lower body workout log

1. Squats ( 5 set of 10 reps ) *

Squats

Squats is very important as it is the key to building those awesome toned legs.
Here is one of our blogger doing squats demo.

1. Stand with your feet hip width apart
2. Tighten and pull in your abdominal muscles
3. Lower your body as if you were going to sit in a chair. Keep the motion slow
4. Stop when your legs are parallel to the floor
5. Stay in this position for a few seconds
6. Now press down onto your heels and slowly rise back up to standing position
7. Repeat the exercise for a total of 4 sets of 8 to 12 reps

Link for 8 reasons why we should squats
 http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx

2. Dumbbell Lunges ( 4 sets of 10 reps ) *

3. Flutter kicks ( 4 sets of 30 seconds ) 

  

4. Legs lift (4 sets if 15-20reps ) 

5. Front leg raise ( 4 sets of 15 reps )  

*Moderate to your strength and estimate accordingly. 

Diet

The hardest part of a fitness journey is dieting.

All the trouble and time to prepare your meals, eating the same food day in day out.

Some call it plain , some call it boring food but...

What you eat in private , will be what you are in public.

If we look at it as part of lifestyle, things will be much easier

Here is a sample of a diet plan to follow. 

Please take note that we didn't put the serving size as every people have different weight and height. 

We recommend you eat according in this way (Calories) - 

40 : 40 : 20  = Carbohydrates : Proteins : Fats 

Carbohydrates   

We recommend wholegrain carbs like brown rice, oatmeal, wholemeal bread and etc. 

They are complex carbs which breaks down in our body faster and give us the full feeling

Proteins

We recommend meats like chicken, beef, pork, fishes like salmon and tuna. Not forgetting the dairy products like milk, cheese (cottage) and greek yogurt. 

Fats

What we meant by fats are good and healthy fats like olive oil, macadamia oil and peanut butter ! Take note we need certain amount of healthy fats to lose weight as well !

You guys must be thinking why losing weight yet eating so many meals a day. In fact, we need to eat regularly ( in terms of many meals ) to speed up metabolism rate in order to slim down ! Always believe that weight doesn't tell the truth. You maybe at 60 kg at the start, you may dropped to 58 kg but if you do not have proper dieting and workout, you maybe burning away your muscle mass instead of fats. So guys don't get cheated by the weight, weight is just a number. Using the mirror to see whether you have lose weight or gain muscle is much more accurate.

"There ain't fat/ugly people in this world, only lazy ones"
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"Rome wasn't built in a day, neither were you" 

For more personal training or fitness enquiry, you can contact us at AforAdrian123@gmail.com