fitness first.

Salam,

recently, i took the physical body test.
from the total bodywater, visceral fat, bone mass and etc.

well, here's some of the results :

Weight : XX.XX kg.
(secret. HAHA)

Total body water percentage : 52.2%
for normal people, it should be around 55%-65% . guess i need to drink up more. BRRRR.

Visceral fat % & body judge : 3%
This is the internal fats that human have (within the organs and etc. please correct me if i'm wrong.), and for normal people it is 3%

Bone mass : 2.3
ok ini tah i pun tak tau apa normal dia. macam rating dia ke ape tah.

Body fat : 28.7%
extra 3% from ideal. GEMUK.GEMUK.GEMUK! T____T .Well at least tak sampai 33% or else kira overweight.

Muscle mass : 37.7 kg
HARHARHAR. terima kasih negeri johor kerana menjadikan saya atlit memanah mewakili anda 3 tahun yang lalu. menjadikan diri saya sangat muscular sehingga ke hari ini. sedih T____T.

Physique rating : 5 - NORMAL!

BMR : 1253 kcal.
so if i'm at rest, this amount of calorie is sufficient enough if i just makan, tidur, tengok tv makan, tidur balik dan aktiviti sewaktu dengannya. but i think i always take more than that. arr! T___T

Metabolic age : 21
TUA SETAHUN NO WAYYYY!!!! T____T . have to gain my fitness back. kurangkan makanan merepek. kena exercise selalu. ARR. kan best masa latihan intensif memanah dulu-dulu i lost almost 7kg in 2 weeks ONLY!! rekod gila kentang ah. but then i gained that 7kg back to my normal weight within 3 months. at least merasa la jugak jadi kurus walaupun sementara. T____T

so, i need to have a good diet, take proper meal with smaller portions, drink plenty of water : 8-10 glasses per day, exercise 20 minutes, 3 times a week and also reduce my sweets intake!

or else jadi macam hari tu, padan muka tak jaga makan kan perut tak sihat.

kawan-kawan, please remind me all these kalau rajin ok. i don't want my tummy to get hurt again. unless something worse is happening macam kat k.nerang dulu. appendiks sampai hati you tipu i tau. T____T sebab you tipu i, kan you dah kena buang dari badan i walaupun you tak sakit. HAHA. ok. tak kelakar langsung. T___T

I'm going to be the MALAYSIA'S SMALLEST LOSER. Losing another 3.5kg is more than enough for me to have a really fit and ideal body.

and not to forget, i'm aiming for above 3.5 for this semester! WORK HARDER. insyaAllah. ;)

fullstop.
wassalam~