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| Lobby at Hotel Metro 360 Bukit Bintang Kuala Lumpur |
Yeah, I know it is never easy to get in shape especially after giving birth to babies. After my weight increased from 43kg (pre pregnancy weight) to 69kg(pregnant weight), I have huge elephant leg, and kangaroo pouch right after my first child. Due to busy work in the salon (no off day) , and first baby, I hardly have time to exercise. I was too tired to think of my body as I am mentally and physically exhausted. After 8 years, I had my second child; and I was diabetic and was very strict with my diet to keep my sugar low. Again after the birth of my second child, I was out of shape, chubby with big belly... Back to routine after confinement, my agendas were work baby work baby work baby...until one day when my youngest reached 2 years 6 months old, I was suddenly awaken by my conscience; my knee started to feel pain and I easily get tired. I told myself it is time to love myself and my body. Dr has told me before that I have to be careful with my diet as I am prone to diabetes since I am diabetic during my pregnancy and if I do not cut down carbs; I would probably had it; since my dad and mum have it.
From there onwards; I told myself I better do some workout. So, I googled and tried to compile information from some friends (who workout) on how to do it the right way. Since then, I did my routine 1 hour per day to keep myself motivated; I visualised myself with a nice abs by browsing nice abs photo online everyday to keep my fire burning. I always wanted abs ; but I do not know how to achieve it and in my mind I think I would not be able to achieve it since I do not have time for gym and workout. But a client told me once; I do not need to be in the gym everyday to get what I want as long as I eat right and workout everyday, I can do it at home too. So, I gave it a try and it really happened. Ya, I know there are a lot of woman out there that have better shapes than me; but for me I have achieved something that really matters to me; my kangaroo pouch has now shrinking and I managed to get quite a nice abs shape. To me this is my biggest achievement after my children.
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| An exercise a day, keep the doctor away |
In this blog, I would like to share with you all my workout journey; my workout routine and diet that I experimented that helped me get my abs.
From my understanding, FOOD plays huge role in getting lean muscle; I would say 80% efforts on FOOD; 20% on workout. so ...
STEP 1: STOP ALL THE CARBS INTAKE FOR THE FIRST 4 Weeks. Let me share with you my diet:
9am: 3 eggs white with 10 blueberries,
1pm: 150g Steamed chicken breast
5pm: 4 eggs white with 10 almonds nut
8pm: 100g Steam brocoli, salad / baked Salmon 100g / Beef Pan Fried 100g/ soup with either chicken or pork rib
10 pm: 3 eggs white
I do not take whey protein; I only eat natural protein ya...
No sweet drinks - only warm water, warm water with lemon slice; hot green tea.
It's not easy but eat as clean as possible to get our fat burned. If you survived the first 4 weeks, you can survived the whole journey. I shared some clean food menu that I created for myself. I tried to make it look as beautiful as possible; so I would not feel bored and excited eating them to make myself happier.
Workout Routine
I was 50kg at the time I started my workout session. Now I am 43kg. How do I lost the 7kg in 75 days?
I ran 30-45 minutes - 3 times per week. Besides that, I did routine workout as below: 30 min in the morning before work, 30 min after work.. The best thing was that I did all my workout at home so that I can take care of my children at the same time. All you need are 1 yoga mat, a workout bench, and 2 dumb bells of 5kg to start with.
I did the routine as below... have a look at the below - the workout routines that I did everyday :
1- Run 30 mins 3 times per week for 4 weeks
2- Crunches 30 reps X 3
3- Lunges 15 reps X 3
4- Planks 5 min per day
5- Lifting dumb bells each hand 30 reps
6- 8 Mins to flat abs
7- Bench workout
You can choose the above workout and make your own combi and finished it in 30 minute.
Above are some of the workout I tested on myself; and it helped me gained the fitter me, and most importantly my toned abs. Do not give up, stay as routine as possible for 4 weeks; you will definitely see the different! Try it and never stop! If I can you can too!
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| Some ideas on bench workout |
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| Flat abs workout |
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| Workout Bench |
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| Dumb bells |
Have a look on the pictures below of the progress of my 75 days of abs transformation. I hope these sharings can help you achieve what you aimed for. Woman, you can do it! You just need some patience and determination and a locked mouth hahaha - Say no to rice, fried food and fast food! Have fun!
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| 1 week after workout |
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| 14 days after workout |
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| 21 days |
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| 24th day |
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| 35th day |
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| 41 day |
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| 49th day |
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| 75 days |
Some of the menu of what I ate for breakfast, lunch and dinner during these 75 days..Once you have achieved the body shape you wanted; you can cheat some meal but do remember to do workout everyday to burn the fat off. I hope my sharing motivate you to do workout to stay fit and healthy.
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| Breakkie menu |
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| Dinner menu- Apple Pork Rib Soup |
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| Salmon and Broccoli- High Protein for dinner |
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| Steamed Chicken Breast for lunch |
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| Japanese Sweet Potato Corn Pork Rib Soup for dinner |
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| Celery Broccoli Blueberries for breakfast |
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| Superfood Protein |
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| Rolled Oat with strawberries with almond nuts for breakfast |
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| Breakfast menu |
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| Salad with eggs and fruits for breakfast |
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| Beef for protein |
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| Eggs with almond and fruits for breakfast |
Happy reading!
