How to get lean legs

Hi people,
Ok here I just nak share a workout I have been doing. Well its really intensive at first, but lama-lama get use to dah. Bila u all buat senaman ni secara tak langsung boleh belajar a few workout yang ada. I ni noob gile when it comes to exercise and all that. But thanks to my my body building friends, yang ajar I pasal exercise ni. Study di tempat engineering ni secara langsung ada ramai boys. So trend diorang sekarang adalah body building. Memang buff la sorang-sorang.  Ada yang sampai tahap scary buff tu(mohon ampun). But I dont really go for man yang too obsess ngan body building ni. Sebab time tua nanti camne kan.huhu. Okay thats why.

But lupakan pasal tu, lets get back kat main topic kita . How to get lean legs. Well I have been doing this work out for quite a while. I think it worked but Im not really sure, sebab sekarang pun sangat menjaga pemakanan, and dah lose a lot of weight recently. Maksud jaga pemakanan tu bukan diet ye. I cant do that. Sebab suka sangat makan. Selalu  je rasa lapar. No wonder sebelum ni berat gila. But now, I selalu eat healthy, that is makan sayur banyak and kurangkan makanan berlemak . Macam cake and fast food. Chocolate my fav sampai ada addiction tu doesnt make you fat kay. Especially dark choc. Its actually good for you. Dark choc pulak boleh manaikkan IQ.Its good for your brain.

Okay below ada pic workout tu.

Basicly, exercise ni perlu buat 3 kali seminggu. If nak lebih intensive boleh tambah dumbbells.Masa buat squat and lunges make sure knee tak melebihi hujung jari kaki, untuk elak dari sebarang kecederaan, or effect sampingan. Penting untuk exercise dengan betul, supaya taklah nak sihat tapi jadi sakit lain pulak.Kalau boleh buat semua exercise ni non stop. Maybe first try tak tahan, but lepas tu try untuk habiskan circuit ni tanpa henti.

Mesti ada yang fikir, kenapa nak build muscle kalau nak dapatkan kaki yang lean ni. Muscle sebenarnya boleh membakar lemak kita. Lagi banyak muscle lagi banyak die burn. Ok , memang korang boleh exercise untuk burn all that fat kan, tapi muscle ni akan burn your fat even when you tak exercise. Lagi senang nak lose weight. Bagi yang terlalu kurus, muscle boleh menaikkan berat anda, and ada la shape skit. Kalau makan banyak mana pun and still tak gain weight, bersenam lah. Mungkin tahap metabilism anda terlalu tinggi. Muscle lebih berat dari fat , thats why nampak lebih kurus,tapi ada je yang berat maintain or naik.
Hope senaman ini menjadi untuk you all. Work hard to get the results kay.Jangan lupa untuk jaga pemakanan. Kurangkan yang high calories, banyakkan sayur dan buah-buahan.Kenapa? Sebab dalam quntiti yang banyak ,calorie dia still kurang dibandingkan dengan makanan yang calories tinggi , tapi quantiti lebih sedikit.

But walau exercise perlu banyak hard work. Untuk lebih efektif, pakailah corset premium beautiful. Dengan teknologi FIR dalam setiap benang , dapat meningkatkankadar metabolism diri. Yang perut boroi, boleh dihilangkan, kaki berselisih selalu pun dah takde, nak langsingkan badan pun boleh.

Corset Premium Beautiful ni pun if tak exercise pun still boleh nampak perubahan . Corset ni boleh mengurangkan lemak. Time first time pakai pun dah nampak perubahan. if you nak perubahan yang cepat la.

My art tistic friend

Here I just wanna show off my friend Nur Diyannah .She is like super talented in drawing and not to mention, a genius. Anything the instructor said will right away stay in her brain . Everyone wanna be a genius right. Usually our brain stops working at the most crucial time. People say when you fall in love or during exams.haha. I do get speechless, goofy, and awkward when confronting my crush. Well exams, do I need to say it. huhu.

One of my friend actually asked her" how to be a genius", and she advised to eat Kismis. Its the old passion way and petua known to all. Biasa nya ada je orang stock Kismis kat rumah nak consume everydaykan. Well , menjadi betul. Setiap kali exam beres je dia.

If youre wondering, shes not that boy. haha. But she was the one that drew the pic. Its a birthday gift for our friend, Dibo the bush,her nick name.

Apa itu denggi dan symptom nya.

Kerana beberapa tahun ini bilangan orang menghidap denggi semakin ramai , disini saya nak terangkan antara symptom-symptom denggi. Mungkin ada yang demam dan dengan kenaikan pesakit denggi ni , takut ada terkena jangkitan. Saya pernah pergi ke hospital check untuk denggi kerana demam yang tak tentu dan sakit sendi yang ketara. Lepas kene cucuk 2 3 kali jugak untuk ambik darah, alhamdulillah takde apa. Virus yang tidak berkaitan dengan denggi.

But first, ini sedikit pengenalan tentang denggi

Apa itu denggi?

Penyakit denggi adalah suatu penyakit berjangkit yang merbahaya yang boleh membawa maut kerana sehingga kini belum ada ubat untuk mengubati penyakit ini.
Denggi biasa terjadi di kalangan orang dewasa dan kanak-kanak akibat dari gigitan nyamuk Aedes.
Penyakit ini biasanya berlangsung selama 10 hari dan kadang-kadang memerlukan masa yang lama untuk sembuh sepenuhnya.
Penyakit denggi kerap berlaku di kawasan bandar jika dibandingkan dengan luar bandar.

Cara berjangkit

Manusia dijangkiti kuman virus denggi melalui gigitan nyamuk.
 Virus denggi ini hidup dan berkembang biak di dalam air liur nyamuk. Ia memerlukan masa pengeraman selama 8-10 hari untuk berkembang biak dan terkumpul di dalam air liur nyamuk. Nyamuk yang telah dijangkiti akan terus membawa virus denggi sepanjang hidupnya. Apabila nyamuk Aedes betina menggigit manusia atau haiwan ia akan memasukkan sekali virus denggi yang ada di dalam air liurnya ke dalam sistem aliran darah manusia. Apabila nyamuk Aedes betina menghisap darah manusia yang mengandungi virus denggi ia akan melengkapi kitaran hidup virus tersebut dan menyebarkan kepada orang lain.
Penularan virus denggi boleh juga terjadi apabila nyamuk aedes betina sedang menghisap darah orang yang dijangkiti virus denggi diganggu dan nyamuk itu dengan segera menggigit orang lain pula. Ini akan menyebabkan virus yang terdapat dalam belalai nyamuk tersdebut akan masuk ke dalam peredaran darah orang kedua tanpa memerlukan masa pengeraman. Cara ini dipanggil 'Penularan Mekanikal'.
Selain dari cara-cara di atas jangkitan virus denggi boleh juga berlaku melalui penularan transovari dimana ia merupakan suatu proses penularan agen penyakit daripada serangga betina melalui telur, jentik-jentik hingga kepada serangga dewasa generasi berikutnya.

Cara membiak

A. Di dalam rumah
1. Ia membiak di dalam piring alas pasu bunga.
2. Tadahan air seperti kolah mandi, tempayan atau baldi.
3. Perangkap semut.

B. Di luar rumah1. Di dalam tayar buruk.
2. Saluran air hujan.
3. Tin-tin kosong atau botol.
4. Bata bangunan atau kawasan pembinaan
5. Cawan getah
6. Lubang pokok
7. Tunggul buluh
8. Ketiak daun seperti -pandan dan nenas

Symptom-symptom Denggi

Cirit-birit
Demam secara mengejut
Loya dan muntah-muntah
Ruam dan gatal-gatal Sakit bahagian belakang biji mata
Sakit kepala yang teruk
Sakit otot dan sendi yang teruk
Sakit perut
Sakit pinggang yang teruk (demam tulang pecah)

Sympton-sympton tersebut akan dirasai selapas 5 hingga 6 hari. Jika anda ada sympton tersebut, dinasihatkan dengan segeranya jumpa doktor.

Mencegah lebih baik dari mengubati . Sekian

Upstairs Cafe , Subang Jaya

Hey all,
Last week ada visit kawan di Hospital Sime Darby, Subang Jaya. Here memang ramai my friend kene denggi. Almost every week akan ada. Dunno wheres the source. Maybe ada mother ship nyamuk denggi kat sini entah. So cegah denggi before its too late. Denggi yang lmbat sedar boleh bawa maut.So dont take anything for granted, if your children or you ada demam or symptom of denggi, right away pegi rujuk doktor. Youll regret if u dont act .

So just across the road, my introduce us this cafe.

Here are some pic of the food there. Its a bit mouth watering. Better prepare a tissue, wallet and car key. So you can right away go buy it. Seriously
Btw, this is not mine, I couldnt possibly order everything onthe menu. So credit to the other people.

Father's Day Gifts & Cards

Salam dan Selamat Hari Bapa,

Every year kan, antara struggle dalam hidup ni temasuklah nak cari gift untuk ayah. Why la susah sangt nak cari gift untuk ayah. Ok . Antara sebab nya termasuklah cuz im a girl and dont really know what guys want. My dad punya taste pulak bukan yang simple. And I dont really know brand clothing for men. So ,susah nak perah otak to think of a gift. Usually ada je attempt nak beli shirt for my dad. But then akan ada second thought," would he like it?nanti tak same dengan taste papa. But then nak beli apa." Then memang macam biasa last result, me and my sis would go for the old fashion hand made card. It is sentimental. Last year my sis discover papa kitaorng ni simpan sume card yang kitaorang bagi. So touched right. And dah la I tak balik cuti ni untuk celebrate father's day T^T. I guess boleh wish melalui phone je la.

Oh well. Here I nak suggest for you antara gift that I can think of .
If your dad is a working man , yang selalu pi office, memang senang la nak tahu gift apa. Of course tie,kemeja, pen ,shoes or a tie clip or pin.For the brand name, you just have go through his wardrobe. Tengok yang mana your dad paling frequent beli. This way, you dont have to worry about his preference .

Okay, for dad's yang bukan kerja di office, I suggest you tengok what is his hobby. If fishing, then go buy a hat for fishing, seat kecik untuk tunggu umpan di makan tu ke. right. haha Just pilih gift based on his hobby is the easiest la.


 But if he doesnt have any hobby, well if you cant find any, buy or cook his fav food. Like they always say,"The way to a man's heart is his stomach". This will never go wrong.haha

However if your dad is sick or something like the common disease that keep hitting adult like diabetes, low or high blood pressure, high sugar level, stroke, back pain, migrain atau sakit saraf, what better gift for your parents than a cure. Like the bio velocity sleep mate or bamboo salt series is best used to cure or prevent any disease or sickness. At least you could stop them from taking continuous and daily intake of pills that they have to take.

Ni tutorial pic camne nak buat father's day card nampak extra special!!

 Yang ni simple and easy.But if you nak yang betul2 detailed,then you can refer to the second tutorial.

This one is pretty complicated. For the full tutorial, click the link below.
Shirt Card

 If you wanna go for sentimental thing, card is the best. Write a speech sincerely to your father. Like I told you, our dad got a secret stash of cards that we gave him. He treasures it. Even though I consider him a very strict and you know, he doesnt really show how he fells, deep down I know he loves his family . =) Despite all the things we have been through. YOu just have to be patient for the one you love.
K lad, Im gonna go call my dad now. You should too, dont be shy to express your love. If he didnt say it, he did reply your love in his heart.

Sayonara people.

Renew Pass MAS with the beatles

Okay.hi people
Today class I practical. So we have to do a project. Its hard work, and all day long I kene file besi. If you guys ada tak tahu file tu apa. Its not a file k. bukan file untuk letak kertas kerja or homework korng.
Its a tool yang di guna bila nak hakis metal.
Ni saya sertakan meaning from wikipidia lagi

A file is a metalworking, woodworking and plastic working tool used to cut fine amounts of material from a workpiece

Ni la macam mana bentuk file. Ada bnyk jenis kekasaran tau. 

saya show yang  " snap on " punya nama, sebab yang orang cakap adalah jenama tools terbaik. Ini apa yang experienced people from MAS cakap la masa I tengh practical sana. Good info btw. Dah tahu nak pick tools apa for your own household tools nanti!! Alang2 dah engineer. Of course fix barang on your own kat rumah sendiri. Tak perlu depend kat orng lain, lambat je tunggu nak kene repair. Plumbing tu, ada la orang tak mandi seminggu pulak nnti nak tunggu orang datang repairkn.

Baju purple ni only for practical or hangar simulation.

Memng tangan I penuh dengan besi and besi punya spike ada msuk dalam tangan. Thats why I have  to constantly use Marine Essence soap. Bukn nak promote ke apa. But seriously sangat membantu. Tempat kerja I banyak chemicals and not to mention muka I selalu berminyk and tangan constantly akan jadi kasar bile start buat keje. Pantang je tk pakai sabun ni one dah , muka minyk ni akan ada jerawat, and kulit gatal2.I ada ekzema btw. Out of the bluekn.haha.Therefore , I kene selalu lembutkan kulit ni dengn sabun ajaib ni, skin I pulak sngat sensitif ngan produck yang berkimia , sampai lotion and sun block takleh pakai . Terfikir kan how I nak protect skin yang gila sensitif ni. Syukur alhamdulillah jumpa sabun ni. I tak teragak langsung untuk beli. Sebab nak maintain skin yang lembut and terjaga smpai kawin kn.huhu. You can never be too careful. Who knows kan tetibe ada orang datang meming. Sedar tak sedar dah tua. Masa tu baru bertungkus lumus nak jaga kulit, too late dah . Better start sekarang ye,my advice to all you ladies out there. ;)  Jaga diri pun for yourself. Kita sendiri rasa satisfied dan lebih yakin.

okay2. Enough meroyang pasal masa depan. The main topik pasal renew pass MAS tadi. Break pagi, me and my classmates pegi ramai2 satu kelas. And otw sempat lagi

Yup. Posing like the beatles.

These guys are beatles wanna be.lol

Was searching for the beatles pic and found this.Nice one guys!! These guys totally nailed it.Damn theyre good.

Ate this for lunch at MHub. Sagu with cream n gula melaka. As good as it looks. Oh.And with roti boom.

Johnny Rockets and Ulser

Must be wondering, why are those 2 related. Well , i had ulser in my throat for about a week ago. Everytime I try to eat, tears will come out of my eye, but only it didnt. Im not the type of girl that would cry. So it was just a silent misery. You know how is fells like right, when you have ulser. Come on, you must have had it at least 10 times already. Never? Dont believe you. Nothing you say or will convince me.

Here comes the story related to Johnny.

I totally recommend you to try this creamy chicken grilled spaghetti.The pasta sauce was plate licking good!!  And the chocolate premium smoothie was marvelous, terrific, excellent n all the other words I have never used to describe this satisfaction. Despite having the ulser, the pasta sauce cream and smoothie actually lubricated the ulser. So no harm was done to me.Thank god. I was able to eat with ease.

 The menu is mainly ,mostly burgers. Im not a fan of burgers , so I ordered pasta. Shared of course. Its quite a lot for one person. Plus, how can i even swallow solid food, let alone a burger. Crazy enough to.

See what my friend is holding there. Its a banana smoothie. Be aware, that there really is a banana in there, Its not entirely blend. Absolutely delicious!

Forgot to put a really important info. Dont know if you guys knew already, but every 1 hour, if im not mistaken, the staff will dance. Yeah , dance! We manage to see psy-gentleman cheograph. They were well trained i have to say. LOL. Ill post the vid next time.

Heres a lil tip on how to get rid of ulser
This is actually a real life tip came from a doctor. I went for a check at a clinic to make sure my ulser was not tongsel (that would be dangerous) . But the doctor just adviced me to gargle salt solution. That would hurt right. Especially when you have to swallow it ,since my ulser is in my throat. Im sure you all know the feeling when salt touch any of your wounded area. But thankfully I have bamboo salt. What a life saver. Since the bamboo salt is alkaline. Im sure it would hurt less. Plus theres the bamboo salt drink. I can mix it with any drinks that is suitable with its taste.  Everything have a solution . You just gotta find it.

010-5758958 / nazirahnaj@gmail.com

Live your life to the fullest

Throwback ,Broga Hill

Broga Hill is a Hill located in Semenyih, Selangor, Malaysia. At 400 meters high, it is not that hard to climb this hill, but there are a few difficult and some really steep paths. Really dangerous when its raining as you could easily slip , especially at the steepest hill. A really famous spot to watch sunrise and breath taking view of Semenyih. A total hotspot to release stress for people like me. Not forgetting the folks from Kuala Lumpur.

Since my training schedule was so packed , and I was really trying to release some of the stress in life, there wasn't a time at the moment that I feel relief. You know how in some point in life you just wanna fell relief . Dump all the worries and problems. Whatever it is that I fell relief about, it doesnt matter. Im just happy to have got the chance to fell it.

It was a totally last minute decision to climb this hill. On midnight we decided to really go. At 3.30 a.m we drove to Semenyih. Arrive at the Broga Hill at 4:45 a.m . Climb and the reach the top by 5:45a.m.  You must be thinking, is it scary to go at night. Well ,its not, cuz it was packed with people. We actually queue up to climb that hill. Well at least its much safer. You dont have to worry about your safety since the people were mostly on a group trip. I totally blend in. LOL. 

By the time we reach the top, we search a spot to pray. Since we were wearing all white , we accidently unconsciously scared a couple of people. haha. Wasnt really expecting that. 

I really recommend you to go if you are looking for a place to relax and get away from the city life. Just imagine it like a morning jog.  Dont forget to bring hot chocolate and breakfast. That would be really nice.Picnic with that gorgeous view. *faint