Category: Workouts

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It has been a while since I last rode a bicycle. In fact – it has been probably almost 7 years or so, as my last recollection of riding a bike was me doing some crazy biking during the transition from my job in Cuscapi to Accenture! I guess – from that point onwards I got lazier and couldn’t be bothered to ride! In fact – I transitioned into riding motorcycles, which reminds me that I need to ride my bike more. Sigh.

Yesterday – as I was very bored, very very bored indeed – I decided to head over to Pedalspot in SS2 to checkout on bikes. Nope – I wasn’t planning to get any but my eyes couldn’t take off this Brompton!

Oh wow. Its a limited edition Brompton! Looks super awesome. Ponder for about 15 mins and then boom, another impulsive purchase!

That night itself I went to Desa Park City to get myself acquainted with the bike. Was able to get about 11.5km over an hour. Clearly – I am not fit!

This morning, I also decided to bring the bike over to Putrajaya and cycle all around. I didn’t use Strava or anything – so just myself and Apple Watch. More than enough. Just need to make sure I don’t stress myself too much. My legs was jellied, a clear sign that I’ve not been cycling much. Its ok, I do plan to cycle more often with this new purchase 🙂

Hopefully – I can do at least 2 nights of cycling. Yes – I must. I must cycle more. With the Brompton, I can just leave it in the car and change in office and straight go and cycle somewhere. Probably not around the office though lol.

Fun Posts Running

I used to like running..

I do want to get back into it. There’s so much of peace when I run. Hit the music and just go. Yes I am maybe a bit too heavy but the last couple of months I have managed to lost more than 15kg and I do feel a lot lighter and a lot mobile. The more I run, the faster I will lose weight (provided that I keep to my diet).

This morning when I woke up I was deciding whether to go to the gym or to walk. I decided to go walk instead because i wanted to sweat out. The weekend has been quite bad for my diet and doing weights not going to help much in removing the toxins unless I whack big time. So walking was the best. As I got to the car, then the tummy started giving me tummy issues. So I had no choice and did a stop at the other park (not arboretum) as it has a working toilet. Given the time spent in the toilet, I had no choice but to run or walk at the park. So I run lor.

I ran very slow because of my weight and fitness level. Whilst maintaining about 135BPM, I also ensure that not much impact to my knee. I remember a video that i saw about running slowly with smaller steps is much better than whacking. Well – to my benefit it works. I ran most of the track but of course extremely slow. Probably about 20% faster than my walking speed. I can obviously run faster but after 200-300 meters, I probably run out of steam and will be complaining of aching bones.

I think tomorrow I will continue running, maybe try at least three sessions this week. It’s relaxing especially if it’s outdoor. Indoor is a tad boring. And if I don’t have any shows to watch, I would probably fall asleep.

I need to think about my strategy after I get my new car. It is plug in hybrid therefore I need to charge it. The gym in the curve have a charger so maybe I need to run at the gym while waiting for the arrangement for power socket in my parking bag my apartment get sorted out. Let’s see.

All in all, a great start to the week!

For expert treatment in ankle sprains, aches injuries of leg refer to Quality Podiatrist.

Tags cardio, getting old, lose weight, motivation, push hard, Running, training, workout

Running

VO2 Max

My VO2 max is extremely poor. After many years of neglecting this – it is extremely clear that my VO2 max is shit. VO2 max is…

VO2 max, or maximal oxygen uptake, is one factor that can determine an athlete’s capacity to perform sustained exercise and is linked to aerobic endurance. VO2 max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is measured as “milliliters of oxygen used in one minute per kilogram of body weight.”

Today I did my first run after many months (years). Spate of injuries forced me to not be able to run, yet even today’s run was not the most comfortable.

After the first run, here is my VO2 max, almost fell off the chart! I need to start working hard and hopefully 1 year I would be able to push my VO2 max above 45. Now its just shiiiit.

Cycling Motorbike

Motorcycle vs Cyclist

When I was cycling actively, I always wonder how dangerous it is to cycle on the roads. The cycling apparels are not enough to protection person from accident and then seeking help for an injury case. Imagine – the lycra and the shorts not gonna sustain any fall at all. In comparison to motorcyclist who typically adhere to ATGAAT (All The Gear At All Times) – we are more protected. In fact you look at the helmet, a lot of difference. The DOT certified helmets are way more stronger that the cycling helmet.

The following video shows me overtaking a cyclist on the Ulu Yam road. Its quite amazing to see cyclist who are pretty damn fast on open roads.

In fact – in some instances, they do get quite annoying. Many moons ago I blog about the incident where I fell on open road. Pretty damn dangerous. Sigh. My roads was blocked by cyclist who decided to take up the whole section of the road. And it being a double line on blind corner, it’s way too dangerous for me to over take. Since then, I was a bit smarter which is to honk whenever I can see cyclist blocking my lane on a blind corner. Obviously it does help to go slow.

Looking at this video, I do feel like I miss cycling, but I am still not certain whether I am able to comprehend the safety aspects of it. I remember cycling almost 25km daily – non-stop, but after taking up motorcycling, haih – too dangerous. Way too dangerous (cycling I mean).

Tags bmw, champion, cyclist, R1200RT, safety

Workouts

Rowing

Indoor rowing is something that I do every now and then. I am trying very hard to increase my rowing mileage, but I just don’t have time.

Thank god that recently I restarted on my Bootcamp routine. At least now I would be able to ensure I have a fairly decent exercise every week.

If I have time, I would like to at last row 30km a week. In combination with Bootcamp – that will help me in losing weight. In the past couple of years, after a string of injuries – I have grown so big beyond comprehension. It’s not as big as what I used to be, but still. All the wasted effort.

Hopefully, with my new training regime coupled with consistent healthy food, I would be able to lose weigh.

Tags conceptc2, indoor rowing, rower, rowing

Workouts

P90x…

Trying out P90x whilst my knee is recuperating. This is one freaking extreme home fitness.

Its a combination of some muscle confusion shits and martial arts and some yoooooga! Amazing stuff.. wonder if i will get some results with it :p

Fun Posts Running

42.195km is crazy. I’m full of crazy!

Post author By mohamadfazli
Post date October 1, 2012
No Comments on 42.195km is crazy. I’m full of crazy!

I did the craziest thing ever this morning. It’s the spur of the moment!

I… errr err.. Accidentally registered into a full marathon for Singapore Marathon. That’s a wholesome 42km of relaxing run!!

Am seriously getting out of my mind. With that, I will need to start training. There’s approximately about 2 months to go and I am seriously out of shape! Gosh. Time to really start burning the rubber!!!

Workouts

Bootcamp.. No Limits ?

Bootcamp is one of those group physical exercise that pushes your body to the limit, and again the limit is all in your mind. You workout at your own pace – at your own speed, and it’s all relative to what you want to do and what you want to achieve.

Your body can do more that what your mind can allows it to be. By design, we are strong, we are powerful – and we are generally limited to what we think. The more you push yourself, the more you will be able to understand your body – to what limits it can sustain.

They key to be able to push (and reduce the amount of stalling) is to be able to try and push yourself. With bootcamp, you not just get a push from your inner self, but there are people around your – the instructors and the other recruits that will held you hand and push you together to reach the new you! **sounds so corny isn’t it?**

Due to 8 weeks challenge, I am pushing myself to workout 6 days a week – every morning at 5.45am. Doing crazy things – pushing myself to a limit that I probably cannot imagine myself can achieve. Being in injured for the past 2-3 months or so really does not help, but it is what it is, and I really need to pickup my pace again if I want to get back the great fitness level which I have worked hard for last year.

Again – though my injury is somewhat OK – the right calf is generally still quite weak in comparison to my left weak. With the added pounds gained in the last few months (due to a long period of inactivity and “high intensity” food) it really does not help – thus classifying me into the “OKU” or disabled recruit. Where I am unable to do certain type of exercises such as jump squats, switch lunges, hops and many more. But seriously, it should not and will not stop me from pushing myself harder and faster because the limit is all in the mind. And if i put all my mind to it, I would be able to achieve what I want to achieve!

Just to end this post before i start work.. share with you Rami – the 8 weeks challenge winner from last year!

Workouts

8 Weeks Challenge is back

Post author By mohamadfazli
Post date September 9, 2012
No Comments on 8 Weeks Challenge is back

Yes, you heard me right! The infamous Original Bootcamp 8 weeks challenge is back. With a Inferno Version 3.0, its time to see some great transformation from my fellow recruits from all over the world.

I was the Malaysian Champion won buck loads of vouchers (AUD1000 worth of New Balance) and few hundred more of BSC stuffs. Yes yes… and now I am back participating in this grand competition. But why… well, out of mixture of indisciplined and torn calf – makes me gain those few extra pounds (and yeah, that is an extreme understatement to my case).

Anyway, what is done is done, and now let’s look forward to the next 7 weeks (this is the end of week 1). What’s the difference this year is that, Armin (who sleep and breathe @ www.arminbaniaz.com) has managed to find a whole bunch of supplements that is Gunny-approved. Hooyah. **it’s heavy stuff!**.

As any other supplements, please do refer to your consulting physician before loading yourself with these heavy supplements. The Inferno 3.0 book specifically state that you should consult your own doctor! Please!!! We don’t want people dying of heart attack while going thru 8wc. For more information on the supplements, please refer to Armin’s post here http://arminbaniaz.com/2012/09/workout-supplements-stricly-for-cobc.html#more

To my own opinion, 8 weeks challenge is a combination of the following:

Specifically designed diet!
Specifically designed daily workouts to compliment your bootcamp session!
Great selection of supplements to get your body to work harder… faster

And most importantly – 8 weeks challenge is somewhat like a Social Collaboration of different people from different background to work together to achieve the same goal – Body Transformation! COBC facebook page is super active with posting from different individuals – giving out tips, sharing recipes and motivations! Not just that, during the actual COBC session, non-participant gives full support and motivation to help the 8wc participant gives their very best for each and every session! Hooyaah. To add to that, whatsapp groups are created too.. amazing.

At the end of this 8 weeks challenge, I am not expecting myself to win (if can win, good-lah), but it’s more for me to get back on track to my ideal weight. Hopefully in 6 months or so… hopefully.

I always remind myself, I used to be this big..

Huge bugger…(not that I am very much different now).

But the key is to not give up – understand what’s your past mistake and just move on. It’s ain’t over till it’s over.. Hooyah.

Before signing off, feel see what I ate for lunch today!

It’s freaking burger… and it’s 8wc compliant. Hoo yah!!!

And.. challenge ticker!

Tags 8wc, bootcamp, diet

Cycling

Post author By Mohamad Fazli
Post date June 4, 2012
No Comments on

It has been a long while since I actually ride my bike. Probably almost a year. Likely because I’ve been spending most of my workout mornings on bootcamp. But I think on the back of my mind, it’s the news in accidents.

I guess, it’s time for me to go back on the saddle. I kinda miss cycling. All the sweat and pain on the butt, is something to crave for! So what I am doing now is to start indoor cycling 🙂 using my old indoor trainer, which is it so smooth, but does the job. As expected, the butt is kinda in pain now, but well it’s parts and parcel of cycling.

Here’s the view of my setup 🙂 putting the bike right in front of the TV for me to enjoy my tv series whilst cycling on my own.

Yes yes, we shall see how long this gonna last….. It’s not as fun as cycling outdoor. Hopefully two weekends from now I’ll be out hitting the roads.

Cycling

Getting back in the Saddle

Post author By mohamadfazli
Post date June 4, 2012
No Comments on Getting back in the Saddle

Here’s the view of my setup 🙂 putting the bike right in front of the TV for me to enjoy my tv series whilst cycling on my own.

Yes yes, we shall see how long this gonna last….. It’s not as fun as cycling outdoor. Hopefully two weekends from now I’ll be out hitting the roads.

Fun Posts Workouts

In the last 8 weeks, whole bunch of Bootcamp recruits participated in a challenge called 8 Weeks Challenge or better known as 8WC. The challenge is combination of both workout and diet – a formula that is fool proof! No one can exist without the other to achieve fast results!

From the photos in the banner – past results are just amazing. From big belly to 6 packs in just 8 weeks! Amazing! But it’s not all that easy. As simple as it may sound, the effort required to complete the 8 weeks is just phenomenal. Mental power is so important to ensure you don’t fall off the wagon. Even if you fall, Gunny will be there to help you stand up and ride through the challenge!

The power of 8WC in COBC Malaysia is actually the group! The challenge is so much more easier with the support that WE get from the other recruits! For example, at different times of the session – we have pot lucks, we share recipes, we motivate each other (and make fun of each other too)!

I must say – some of the recipes are just amazing!! For example – the oat bran cookies made by Wennice…

Despite having a good result from 8WC – all the grads will move into simmer phase. Myself will continue with the 8WC diet to reach my ideal weight before moving into simmer phase. Simmer phase is a phase where we start moving back into the normal “healthy” diet..

And of course – as I’ve been repeating myself many many many times – losing weight is easy, maintaining it is difficult! But with the support of COBC recruits – am sure the 8WC grads will survive!

Hooyah!!!