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

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.

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.

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

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.