Weight Training Program

Have a happy heart while doing your exercise.

Goals/Objectives

1. To gain weight while undergoing this weight training program.
2. To have a more fit and healthy lifestyle.
3. To attain the normal BMI all thoughout.

Exercises (for the 4 major muscle groups):

Bicycle (ABS)

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
4. Switch sides, bringing the left elbow towards the right knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

Dumbbell Rows (BACK)

1. Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.
2. Hold medium-heavy weights straight down without locking the elbows.
3. Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.
4. Lower and repeat for 1-3 sets of 10-16 reps

Bench Press (CHEST)

1. Lie down on a bench or step and begin with the weights in each hand straight up over the chest, palms facing out.

2. Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts).

3. Press the weights back up without locking the elbows and bring them close together.

4. Repeat for 1 to 3 sets of 8 to 16 reps.

Alternating Lunges (LEGS)

1. Start with both feet together and about shoulder width apart, your back straight and core engaged.
2. Lunge forward until you reach 90 degrees at both knees. Make sure not to extend your front knee past your toes because it puts a lot of stress on the joint.
3. Push your body back up to the starting position through your front heel, alternate legs and repeat.

I chose these four exercises because of the following reasons:

1. They can help me in gaining basic strength and muscle building.

2. There is no need for complicated and difficult gym equipment.

3. They are just simple, but they can help in making me fit.

4. They can also help me improve my posture, balance and coordination.

5. These exercises can also help in developing my immune system.

Sources: 

http://www.trainwithmeonline.com/exercise_306_Alternating_Lunges.html

http://exercise.about.com/library/blsamplechest.htm

http://exercise.about.com/library/blbackexercises.htm

http://exercise.about.com/od/abs/ss/abexercises.htm

Random School Stuffs

I'm lollygagging as of the moment. Spending my time surfing the Internet all over again. I have three hours free time every day. I'm supposed to be at the library now to read some literature for my thesis, but I guess I'm feeling unmotivated to hit the books . Geez, I don't want to talk about such dreadful matters about school. I'll self-destruct and die. My mere thoughts about it make me feel like choking.

But despite that.. I still want to share you some stuffs at school. Voila!

Riding our UP Ikot. I wore my Kamiseta top, Modisch shorts, Advan shoes and Victoria Secret bag.

This is my first photo with my PE uniform on. I felt giddy with joy!

Our course's tarpaulin just within the College of Humanities and Social Sciences bldg.

An announcement for the Freshmen Night which was held last Thursday August 4, 2011.

The stage for the freshmen night. Not the final one.

The freshmen isko and iska of all the courses we have. My bet basing on looks? BS Comsci for Iska.

UP Mindanao's Canteen -- the Kalimudan.

Our pathwalk towards the Admin and CHSS building.

My gym/weight-training buddy, Joy Montecalvo -- a 2nd year BA English student.

Our very small gym. We could use a little help here. We need new equipments.

Congratulations to our school. We got a spot in QS list of TOP TEN Universities in the Philippines.

I intend to write about my Top Ten Favorite Teachers at school to cap off my few remaining months in this university. I might also blog about my Top Ten Favorite College Subjects. Aren't they interesting? Watch out for it.

My Weight Training Program

This image is not intended for copyright infringement.

I'm undergoing a Weight Training Program for my PE. My goal is fitness since my Body Mass Index tells me that I'm underweight. I'm only 41 kilos and that isn't cool. I'm on the edge of looking like an anorexic damsel in distress, and for me it's absolutely unhealthy. I don't have enough strength to do some heavy chores anymore. I easily get tired when I have only done a few things. I guess my endurance has started to deteriorate when I reached second year college. That was the time when I became so thin that every acquaintance I happened to pass by gave me the she's-disgustingly-thin look.

Now, let me share you the exercises I'm doing for each session I have. I do it twice a week at our school's Human Kinetics Center, but I can also do it at home minus the equipments. How could that be possible, eh? This is how my resourcefulness will be tested. Anyway, what I need are dumbells (for squat/curl ups with dumbbells), weight bench, rowing exercise machine (for rowing) and a multi-gym fitness station (for chest press). I need four main exercises and a number of alternative ones to work my abdomen, legs, back and chest muscle groups. I've chosen 1-2 sets with 10-15 reps only, since my aim is for health and muscular endurance.

Squatting with dumbbells is for the legs, Curl ups with dumbbells is for the abdomen, Rowing is for the back, and Chest press is obviously for the chest. Honestly, I think I've made a mistake on choosing this program. I think it doesn't fit me because I feel like fainting every after session. Is it just me or it's really a normal body reaction? I have to consult with our professor. Maybe I need to tweak my sets and reps a little. Actually I don't have a knack on this kind of thing, but I badly want to be fit and healthy. I do hope I get better soon, because I don't want to be a lame girl for the rest of my life.