5 Post Raya Training Tips – First Training Day

Aaaaah yes…….hari raya, hari yang mulia ini. For me hari raya not only signals the start of lemang and rendang season but also the time I can resume my fitness training. After a month without much, if any, exercise…I am always very eager to hit the gym again.

So yesterday was my first day back at the gym and following are some tips I keep in mind after a month long layoff.

My 5 Post Hari Raya Workout Tips:

These tips are specifically for weight training but can be easily adapted for cardio, fitness etc.

  1. Preparation. I make sure to get a proper pre-workout meal and no, lemang and rendang ain’t a good preworkout meal haha. For me its typically a whey protein shake and some carbohydrates (I had wholewheat bread and some kurmas). Same applies to your post workout meal. Its a must have to kick-start your recovery.
  2. Start Slow. After a month layoff, your muscles telah kehilangan kekuatan (and size) so jangan lift too heavy. Pick lighter weights and slowly rebuild your strength.
  3. Listen to your body. If you get dizzy or extremely fatigued, stop! After a month of doing nuttin (well nuttin physical), your body dah tak biasa dengan the burden of a workout and may react negatively to it. Its the first day….so expect the unexpected.
  4. …your body dah tak biasa dengan the burden of a workout and may react negatively to it. Expect the unexpected…

  5. 60min Max. Yup, this rule applies at all times la, especially on your first day back. Including some light warmup and cooldown, I keep my training session to 60 minutes. Thats it. Probably shorter la….yesterday was about 50 minutes je.
  6. Half or full body workouts. After a long layoff, I tend to go for half or fullbody workouts. Why? Coz it allows each body part to get a “light” workout. Also, it makes a feel good that every part of my body is getting back in shape. Next week I’ll go back to split routines.

Got open house? Jangan Lupa ajak.

Sempena hari raya…if you all ada open house, ajak la….if I have time and tak jauh, insyallah I will come.

My open house is on the 26th October @ Dataran Palma Ampang.

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  1. hi kevin, tq for the post. not sure yet biler i will start hitting the gym, coz da ‘cuti’ 1 month kan…so macam malas jer nak gi…hehe…anyway, all invited ke to the open house? full address? should i contact anybody ke about it? selamat hari raya 🙂

  2. can i come too? this yer my parents went back to sarawak, it’s jut me n my aunt, so we’re not having any open house. maybe towards the end of raya if manage 🙂 sure will invite you 😉

  3. it’s an open house aight? so all are invited aight? so if i come with my frens, it should be olrite aight? not gonna get throw out aight? hehehehehe

  4. arghh…gonna start hitting da gym next week…this week got too many open houses… 😛 wanna kill those piling pounds…….

  5. Hi…
    My weight are insrese a lot during a week of hari raya…arghhhh…
    I’m going back to gym 2 days a go…too lazy…but still workout for total body…but on the second day “semangat” is come back…yahooo…just because my weight is going down…hahaha

  6. hye Kevin, hapy hari raya! meet u once at an event, not too long ago…anyway, tq for da post…who are those two girls? owh, and u’re funny too in that ntv gameshow…

  7. hi kevin..
    i juz heard from my fren bout blood type diet means that we have to eat according to our blood n ditching food pyramid tht we practice evryday b4 dis
    first i think its nonsense..
    what say u?

  8. woww banyaknya soalan….ok
    – for the open house, nanti I’ll post another post.
    – rianna, those girls are my sisters 🙂
    – zalina, nope…i go about 2-3 times per week. I am just as busy as all of you 😉
    – huda, well the “ditching the food pyramid” is nonsense la. I’m sure there is some science to the blood type diet. I personally dont think it works for everyone. My opinion is, no harm in trying but end of the day, maintaining your weight/health is all about the basics.

  9. I raya ke-6 baru hitting the gym. Mula2 rasa macam tak boleh buat je mcm yg I biasa buat sebelum puasa dulu (6km treadmill, 3km rowing, few crunches). Tapi alhamdulillah, masa 1st time buat exercises lepas raya tu takde la rasa fatigue ke tiring ke. Maybe tu smua berkat jaga pemakanan sepanjang raya dan juga diet masa puasa (guess what, I lose 3 kg the whole posa month tu and for the record I’m now 61kg). Oh ye, Sunday ni I masuk 10k run kat KL. so i suppose once u set a target to get involved in the running event or any other physical event for that matter, body & mind u sendiri akan dengan sendirinya mudah untuk melakukan exercises either kat gym ataupun outdoor activities.
    Selamat hari raya, maaf zahir batin.
    p/s: Kev dude, boleh tak keluarkan article pasal runnning activities (5k, 10k, half-marathon & full marathon) preparation, pengalaman, things to do before, during and after the run etc etc. thanks dude.

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