The neighbour house, straight ahead...
Victim number 001...
Victim number 002...
Victim number 003...
Same bebear but at a different angle... Who want to rescue them???? Anyone???If you can't see your abs, don't assume it's because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset.
You see, losing belly flab is a boring process. It requires time, hard work, and most important, dedication. Take the right steps every single day, and you'll ultimately carve out your six-pack. But if you stray from your plan even a few times a week — which most men do — you'll probably never see your abs.
The solution: six simple habits, which I teach to my clients to help them strip away their lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually they're not all that surprising, but together they become a powerful tool.
The effectiveness of this tool is even supported by science. At the University of Iowa, researchers determined that people are more likely to stick with their fat-loss plans when they concentrate on specific actions instead of the desired result. So rather than focusing on abs that show, follow my daily list of nutrition, exercise, and lifestyle strategies for achieving that rippled midsection.
The result: automatic abs.
1. Wake up to water
Imagine not drinking all day at work — no coffee, no water, no diet soda. At the end of an 8-hour shift, you'd be pretty parched. Which is precisely why you should start rehydrating immediately after a full night's slumber. From now on, drink at least 16 ounces of chilledH2Oas soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What's more, a previous study determined that muscle cells grow faster when they're well hydrated. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.
2. Eat breakfast every day
A University of Massachusetts study showed that men who skip their morning meal are 4 1/2 times more likely to have bulging bellies than those who don't. So within an hour of waking, have a meal or protein shake with at least 250 calories. British researchers found that breakfast size was inversely related to waist size. That is, the larger the morning meal, the leaner the midsection. But keep the meal's size within reason: A 1,480-calorie smoked-sausage scramble at Denny's is really two breakfasts, so cap your intake at 500 calories. For a quick way to fuel up first thing, I like this recipe: Prepare a package of instant oatmeal and mix in a scoop of whey protein powder and 1/2 cup of blueberries.
3. As you eat, review your goals...
Don't worry, I'm not going all Tony Robbins on you. (I don't have enough teeth.) But it's important that you stay aware of your mission. University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.
4. ...and then pack your lunch
My personal Igloo cooler just celebrated its 19th anniversary. I started carrying it with me every day back in college. Of course, it often housed a six-pack of beer — until I decided to compete in the Purdue bodybuilding championship. (Second place, by the way.) Once I knew I'd have to don a banana hammock in public (the world's best motivator), I began to take the contents of my cooler seriously. And so should you. In fact, this habit should be as much a part of your morning ritual as showering. Here's what I recommend packing into your cooler:
— An apple (to eat as a morning snack)
— Two slices of cheese (to eat with the apple)
— A 500- to 600-calorie portion of leftovers (for your lunch)
— A premixed protein shake or a pint of milk (for your afternoon snack)
By using this approach, you'll keep your body well fed and satisfied throughout the day without overeating. You'll also provide your body with the nutrients it needs for your workout, no matter what time you exercise. Just as important, you'll be much less likely to be tempted by the office candy bowl. In fact, my personal rule is simple: I don't eat anything that's not in the cooler.
5. Exercise the right way
Everyone has abs, even if people can't always see them because they're hidden under a layer of flab. That means you don't need to do endless crunches to carve out a six-pack. Instead, you should spend most of your gym time burning off blubber.
The most effective strategy is a one-two approach of weight-lifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of pumping iron burns as many calories as running at a 6-minute-per-mile pace for the same duration. (And it has the added benefit of helping you build muscle.) What's more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest.
For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions. Then do an interval-training session on the days in between.
6. Skip the late shows
You need sleep to unveil your six-pack. That's because lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance, University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly.
To achieve a better night's sleep, review your goals again 15 minutes before bedtime. And while you're at it, write down your plans for the next day's work schedule, as well as any personal chores you need to accomplish. This can help prevent you from lying awake worrying about tomorrow ("I have to remember to e-mail Johnson"), which can cut into quality snooze time.
Selamat mencuba...huhu... Now, got to resist the 'Pancake's Temptation'...Plenty of people miss their share of happiness, not because they never found it.... but because they didn't stop to enjoy it...
-William Feather-
Went outside to get some fresh air after a terrible day yesterday
Among the last leaf on this tree... Really... 
Cheap... Really cheap... I love one of the jacket here but that one is not $5... Duhhh...
One way journey... There's no turning back now...
Tram... Yeah, not tram again... Maybe after the exam I will ride one... Just for the sake of it...
The report already been submitted... The presentation already done... What else???
Mumble... mumble... mumble... Well, the design were OK... The presentation goes well but the report just suck... Haha, gelak ajerla walaupun hati panas... But one thing for sure, need to act professionally... Anger wont lead you anywhere... Control the situation/environment... Haha, all in day's work... 
Stress relief... Lets save the world from NOD scum...
Kill kill... Die die... Hahaha....
I just finished working... Yeah, arrived home at nearly 3 AM...
Something to keep me awake...Huhu, bantal sudah pun memanggil-manggil...
Snipped from my lappie... Huhu, got another 3 days before the submission... Takper, still lots of time (sempat...sempat)... 
This is not a jungle
Kereta putih itu mencacatkan pemandangan...haha...
Faces...
Just like a scarecrow...huhu, no wonder la burung-burung itu lari...
This is more like it... 
Sweet...
Gathering
Chaaakk...
Feeding time...
Aini, if you're reading this... this girl really resemble you a lot... the only differences is... she's tall and you're... haha, short... Jangan marah yer... (Update ler blog kamu tu, dah bersawang dah)
Enjoying our drinks first
This place mascot...
Great surrounding 
Here birdie... birdie... look at the camera...
Lots of them
Jinak sungguh
Hungry???
Come here...Eat some...
Yummy rite...
More to come... 
I got a call from Malim asking me whether I'm free or not. He wants me to accompany him to a Thai Massage Center for a reflexology. Since I've been spending all day long doing my assignments, I think it doesn't hurt if I take some fresh air outside... Huhu, that's what I think...
Taadaaaaa... I bought myself a DSLR camera. Put a hole at my pocket though... I always wanted to buy one but really didn't expect it to be today. Hehe, I've been using my sis DSLR for quite some time now so it is time to return it back (Yeah, like she's using it)... I always preferred Olympus but this one is a bargain. To buy or not to buy... Lucky Malim were there to consult me. Opportunity only come once, so better grab it before it's gone... 
No more complains from my sis about me hogging her camera... (You're not using it...)
Testing... Testing... Crash course lesson from Malim...
Huhu, your head is in my hand... Wasting my time while Malim busy talking to....
Wowww, $90.59 of petrol. This thing is really a fuel guzzler.
Mount Hotham... Here we go againnnnnn...
From lush greenery scenery to this... I think we are getting closer.
Snap... Snap... Snap... from inside the Territory.
Here we go again... We skidded for the second time and this time around it is far worse than the first one... We nearly crashed. Luckily Malim managed to regain control of the vehicle... Haha, all of a sudden i received a call from Cik Su kita, asking about our whereabout. Yupp, great timing... Huhu, we haven't started playing with the snow yet... All that i can say to her, "Yesss, we are fine and still on the way to the mountain top" Haha, white lies... Later on I told her the truth...
When the going gets tough the tough gets going... Why me??? Ooo, because you're the driver yer... Takper, turun karang aku lak yang drive yer... Hehe...
Three Territory in a row... Must be a hit here...
View from atop... Snowing...
It's freezing...
Time to recharge our energy...
One hot chocolate for me, as usual...
Ader rupa snowman ker??? More like Slimeman...
Our lucky day... Just today it started to snow... It's still autumn...
Need to wait till winter to arrive...
Need a ride???
Time to go home... Hehe, this time around I'm the driver...
All the way down again...
We stopped a lot during our journey down... Just to snap some pictures... Thanks everyone for your patience...
Here we go again... Need to uninstall the chain... It's me again??? Why??? Coz I'm the one with the glove... Haha, it's hard enough to install it and way harder to uninstall it. After some funny incident, we managed to do it... Courtesy of everyone...
Love it or hate it.. It a must here...
Now, no more stopping... All the way back home...
We arrived at Melbourne precisely midnight... Wow, we did all of that in less than 24 hours... 21 hours to be exact... Haha, what a trip it is...
