Living Your Best Life at 50+: June 2015

Side To Side Pushups

6/30/2015 10:53:00 AM

I was watching Jordon Yeoh's FB's video Side To Side Pushups yesterday. So, I gave it a try :)

Anyone that has busy schedule but like to stay healthy and fit should seriously look into Tabata because it only takes about 20-30 minutes for each workout session. Learn more about Tabata http://fitness.mercola.com/sites/fitness/archive/2013/04/12/tabata-workout.aspx

<<click this link to watch Jordan's video>>

fitness

Working out in the great outdoors!

6/29/2015 04:45:00 PM

Lately, I have been working out in the gym mostly because there are too many cases of Dengue in Malaysia and I don't want to be bitten by mosquitoes :) The weather on Saturday was really nice even though it is very hot. So, I decided to take the risk and workout in the great outdoors! :)

Wide-grip chin-ups - Chin-ups are one of those exercises you love to hate -- they say a lot about your upper-body strength, yet are still a very challenging exercise. Chin-ups are primarily considered a back exercise, but they also considerably tax your biceps. The use of a wide grip and narrow grip for chin-ups will alter to what extent each muscle is used, but both grips are good for the biceps.

Even though your biceps work hard to bend your elbows and pull your body up to the bar, they can do so much more during the rest of the exercise. Pause at the top of the exercise and force your biceps to maintain an isometric contraction for one to two seconds. Your biceps lengthen and eccentrically contract as you lower yourself from the bar. During this phase, go as slowly as possible to really get the burn going in your upper arms. Beware, however, that eccentric contractions can cause significant muscle soreness, so do this only a few times during each workout.

Wide-grip pull-ups - Pull-ups are a classic exercise for building strength and the reason that people still do them is because they get results. That being said, the benefits that you get from your pull-ups can vary depending on how you perform the exercise. The two most common variations of the pull-ups are narrow grip and wide grip. The primary muscles doing the work are going to be the lats. The narrow grip employs more biceps muscles in assistance of the motion.

This is simply 'fun' L-Sit :)

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You can have RESULTS or EXCUSES, Not both!

6/27/2015 08:01:00 AM

With proper workouts and meal plans, I started to see results! My body is getting leaner, more muscles and started to see 'cuts' near my mid section. This is very encouraging because I'm 53 years old and not 23! hahaha!

Yesterday was the first time I was able to hold a 4 minutes plank! I started with less than a minute plank few months ago and slowly build up the core strength. Plank is a great ABS exercise to shape the mid section.

fitness

Best upper body workout

6/26/2015 02:40:00 PM

A Pull-up is a compound, pull-type exercise which works a large number of muscles in your back, shoulders, and arms at the same time. You can perform Pull-ups by grasping a sturdy bar with a firm overhand grip and your hands separated by a distance roughly equal to your shoulder width, as shown in this photo. With your arms straightened, allow your body to hang from the bar. This is the initial position shown in this photo. Next, pull yourself upward to the final position where your chest nearly touches the bar and your chin is over the bar. While you're pulling, focus on keeping your body straight without arching or swinging.

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Love the outdoor workout

6/26/2015 10:50:00 AM

These photos were taken about 7 months ago. If I have an option, I prefer outdoor workout under the hot sunny day :)

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The Next Level - Weighted Dips

6/26/2015 08:57:00 AM

Add Unlimited Weight. Dips are a challenging exercise by themselves. But you will outgrow bodyweight dips in no time, which brings me to my point: It’s so simple to add weight to your body. I recommend buying a dip belt but you can also wear a weighted backpack.
Build Upper Body Mass. Since you are able to continually add pounds to your dip strength, you’re able to continually overload your muscles.

Superior to Push Ups. The push up is a great bodyweight exercise. However, you are able to lift your entire bodyweight with dips (and then some, if you add weight). You only lift a fraction of your bodyweight with push ups. And while it’s possible to do weighted push ups, it’s not always practical.

travel

Wonderful Penang Trip!

6/23/2015 01:34:00 PM

It was a fun trip to Penang :) Really enjoy the food, beautiful beach and sightseeing! Will have to plan for another trip to Penang in the near future.

fitness

Love the morning sun!

6/23/2015 12:28:00 PM

Perhaps one of the easiest exercise movements, the standard pushup activates nearly every muscles in your body, which yields far more than toned muscles and increased endurance.

My all time favorite upper body exercise is dip. Dips are a challenging upper-body strength-training exercise, but they can be modified so that lifters of all levels can incorporate them into their workouts. The exercise requires you to lift your own body weight, so how challenging they are depends on how much you currently weight. There are numerous benefits to dips, including the ability to build strength in multiple upper-body muscles simultaneously.

fitness

You don't stop having fun when you get old...You get old when you stop having fun!

6/23/2015 11:58:00 AM

Hi friends, I started my Get Fit Journey last year around May 2014. I took this photo after 4 months of calisthenics workouts without a trainer. As a career IT geek, I spend most of my time in front of computers. You know how that is :( I decided to get fit at the age of 52+ and trying to maintain a healthy lifestyle. I hope to use my experiences to motivate others!

Have you notice my belly? Now my stomach is quite flat :) With proper diet and exercises, I'm sure my six-packs will say "Hello" to me again since 18 years old :)

fitness

Weighted Dips with 25lbs backpack

6/23/2015 11:35:00 AM

I took this photo about 3 weeks ago. I was able to do dips with weighted 25lbs backpack for 10 reps x 3 sets! If without the extra weights, I normally can perform 10 reps x 5 sets during my "Dips" day :) BTW, 99% of my workouts are body weight exercises like pushups, pullups, squats and dips. I am able to workout any where without a gym :) No excuses!

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Side To Side Pushups

Working out in the great outdoors!

You can have RESULTS or EXCUSES, Not both!

Best upper body workout

Love the outdoor workout

The Next Level - Weighted Dips

Wonderful Penang Trip!

Love the morning sun!

You don't stop having fun when you get old...You get old when you stop having fun!

Weighted Dips with 25lbs backpack

Fred Kwong

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