Football Diet

Last time when I was trying to lose weight, I ate more on protein food and drink whey protein. I was overweight in early 2008. Then on 25 July 2008, I decided to make commitment to accomplish my fitness goal to have six pack abs. That was the 1st day I went to gym to learn about how to lift weights using dumb bell. I went to gym about 1 week to master all the technique and how to hit the muscle correctly. Then I just use dumb bell at home and also introduced cardio in my training day.
       If your goal is to have lean muscle and six pack abs, you must have a very clean and strict diet. No fast food or junk food. I stopped during carbonated soft drink ever since. Last time I ate 21 white eggs everyday, chicken breast without skin. Mostly, I ate the steam chicken, if fried I used only Olive oil. Last time, 70% of my food was protein, 20% carbohidrate and 10% fat.
       I used ON 100% whey protein powder before and after training to add my protein intake. I also used meal replacement drink, 4life Nutrastart. I went from 75kg to 63kg. It took me a year to get sick pack abs.
       Now, I'm so happy I don't have to watch my food intake anymore. I can take more carbohidrate without worrying of getting more weight. Actually the most important thing is not to reduce weight, but more importantly is to reduce our body fat. If you have a high metabolic rate and have more lean muscle, it would be easy for you to burn calories even on your rest day/sleep.
       

Training during Ramadhan Fasting month

Happy Ramadhan Fasting to all readers!! I'm so grateful that I manage to continue training even on Ramadhan Fasting month. However, I have to reduce the training to 1 hour only. I start training at 4.45 pm and ends at 6.00 pm. Usually in the early week of Ramadhan we 'breakfast' around 6.35p.m. So I take shower just before breakfast ceremony. It's very challenging to train despite the whether condition and the thirst. I really feel my body dry and I can't push myself to the maximum during Fasting. Hopefully,. I could maintain my fitness level at par. During this Ramadhan I don't have any particular strict diet. But I do drink and eat more sweet stuff during breakfast. I hope I could increase my training next week little by little. This is because during 1st day or 2nd day of Raya we have a friendly match among my family and relatives.

Dribbling and running with the ball

 

Everyday during my training or before the game, I always start with basic stretching and juggling. It is very important- to avoid injuries and improve our performance/flexibility. I Spend 30 minutes running with the ball in my training. This is because it can improve my touch, close control and also increase my stamina at the same time. I vary this with two type of drill, one with slow jog and the other with 70% speed. I only do with 70% speed 2 times a week because we cannot put so much stress to our muscle everyday. After running with the ball, I continue with crossing the ball about 30 minutes and then shooting practice also about 30 minutes.

 Final session of my training is a 30 minutes of dribbling session. I practice all the moves which I use during the game to make it quicker until it becomes my second nature. My favorite dribbling skills are the scissors, step over, roulette, elastico, reverse elastico and the ronaldo chop. Mostly, I learn these moves from TV and youtube of my favorite players. In order to be good in dribbling, we must practice the moves every single so that it can become our second nature. The most important thing is we must try to apply them in our match. There are no magic formula or short cut to be good in dribble. It is a skill, so the only way for us to be good at it is to use/do it everyday. Practice, practice and practice!

Players who inspires me part 1

I love to watch my favorite players on youtube. Learn their tricks and techniques and try to apply them in my game. It is important for us to have our own idols or players that we really adore.

 

This is Rivaldo, I started to like him during his days in Barcelona. He plays as an attacking midfielder and also as a support striker. What I like about him is that he was very good in dribble and running with the ball at speed. He can strike a very powerful shoot outside the penalty box with his left foot. He fully used his left foot all the time not like some other great player who mostly good at both feet. He's quite an individual player but I really like his style of play.

Getting ripped in football

It's important to have upper body strength because nowadays football is demanding. We need upper body strength to keep the ball, shielding and while running shoulder to shoulder with a defender. Other benefit, when we have more muscle, it easy for us to burn more calorie even when we sleep. Basically, football players have a lean body because of high level of endurance and aerobic training. They also do weight training in the pre-season. That is why when you are a great shape, you can perform at your peak performance. These are some of football players which I really adore their shape and upper body muscle.

 Diego Forlan

Adrian Mutu

Hidetoshi Nakata

Instep drive

I have perfected my instep drive recently. For your info, instep drive is the most powerful shot in football. Mostly, we use it when taking shot outside the penalty box to strike the ball with power. You have to hit the ball with proper technique to get it right. Use your instep and strike using your lace and the center of the ball. Hit it and squeeze (press the ball down). These are some of the illustration that would help you to understand it.

Keep your head cool

During match or training, I always prepare my head with positive thought. I must have a clear head, good mind set and play happily. Actually that's the purpose of the game, we must enjoy the game so that we can play well. It doesn't matter whether we really good in our technique and fitness, if we let the situation or pressure affect our head, it's hard to focus and play good. Never bother if you make mistake earlier in a game, try to think positive, just carry on playing and be confident to yourself. If you let your mistake disturbed your mind, your performance will be affected.

Sometimes the opposition try to make you angry by saying bad words. Some using hard tackles so that you will be afraid to dribble past them. What ever your opponent said and done to you, just go on with the game. There's a saying, "Do you you afraid to do, Go where you afraid to go". You must attack your fear to overcome it.