Jom Kempiskan Perut

Masalah Buncit?

Jom Kempiskan Perut kawan2. Akhir2 ini kurang aktif dan banyak makan membuatkan saya buncit, jadi saya cuba nak kempiskan semula perut saya ni. Jadi surfing2 kat internet, salah seorang rakan saya terjumpa maklumat yang saya pikir berguna dan boleh dicuba. Mungkin anda yang menghadapi masalah yang sama macam saya boleh cuba. Selamat Mencuba.

Sumber : http://www.wikihow.com/Lose-Belly-Fat

There are a lot of annoying gimmicks about how to get rid of belly fat. While there's no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline, and how you can make the spare tire go away.

Steps

Part One: Jump-Starting Your Metabolism

1. 
   
   1
   
   Eat breakfast. It might seem counterproductive to eat if you're trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol (the bad kind) levels lower.^[1]
   
   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   
   
   
   
   
   
   
   • Try to eat your breakfast around the same time each day. If you tend to sleep in on the weekends, eat as soon as you wake up.
     
   
   
   • Consider including protein and high-fiber foods in your breakfast — because they take longer to process than refined sugars and complex carbs, you'll continue to feel full throughout the morning. Try eggs, peanut butter, and fresh fruit and vegetables.
     
   
   
   • Avoid making sugary cereals, waffles, pancakes, french toast, breakfast pastries, or instant oatmeal the sole focus of your breakfast. If you're going to splurge and eat something with refined sugars, try to balance it with protein or fiber.
     
   
   
   
   


2. 
   
   2
   
   Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.^[2] Here are some strategies for combating everyday stress:
   
   
   
   • Get enough sleep. Most adults need at least 7 hours of sleep every night to function properly.^[3]
     
   
   
   • Set aside time to relax. Even if it's only 15 minutes on your lunch break, try to find time to simply close your eyes, breathe deeply, and forget your worries.
     
   
   
   • Keep your stressors away from your sleeping area. If you can avoid it, don't do work or anything stressful in your bedroom. Tell yourself that the area is reserved for rest and relaxation, and resolve to leave your worries behind as soon as you step into the room.
     
   
   
   
   


3. 
   
   3
   
   Aim to take 10,000 steps a day. In a study where a group of men were asked to reduce their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.^[4]
   
   
   
   • Get a pedometer and try to increase the number of steps you take each day.
     
   
   
   • Take the stairs instead of the elevator. Walk instead of driving.
     
   
   
   • Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.
     
   
   
   
   


4. 
   
   4
   
   Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.^[5]
   
   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   
   
   
   
   
   • Melt fat with grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
     
   
   
   • Try to avoid "white" grains. For instance, purchase brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice.
     
   
   
   
   


5. 
   
   5
   
   Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.^[6] Additionally, drinking more water helps your body flush out waste and toxins and improves your overall health.
   
   
   
   • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
     
   
   
   • Carry a water bottle with you so that you can drink whenever you feel thirsty.
     
   
   
   • Know how to tell when you're sufficiently hydrated. It's a slightly gross metric, but you'll know you're drinking enough water when your urine runs almost clear. If it's still yellow, drink up.
     
   
   
   
   

Part Two: Exercising for Fat Loss

1. 
   
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   Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.^[7]
   
   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   
   
   
   
   
   • Try sprinting. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
     
   
   
   • Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which will significantly increase the difficulty of the exercise for short periods of time.
     
   
   
   • Go for a quick walk. Fit some exercise into your work day by getting up from your desk and going for a 5-minute power walk. Take long strides and keep a brisk pace, or try going up and down a flight of stairs.
     
   
   
   
   


2. 
   
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   Skip the crunches — for now. Doing abdominal crunches and sit-ups will build strong muscles, but you might not be able to see them under the remaining belly fat. In fact, doing crunches might actually make your stomach look bigger as you build up thicker abs. Try these exercises to focus on your core muscles instead:
   
   
   
   • Do the bridge. Get into the position for doing a push up/press up. Rest on your elbows and keep your eyes to the floor at all times. Pull your stomach muscles in tight, imagining them going to your backbone. As you do this, your bottom should be down and your back straight. Aim to hold this position for as long as it feels comfortable. During the holding period, don't arch your back but keep it as straight as possible. If it feels to hard at first, allow your knees to form a resting platform. Aim to hold the position for 30 seconds and repeat this exercise 3 to 5 times.
     
   
   
   • Do squats. Stand with your feet 8-9 inches apart, extend your arms in front of you, and squat your hips backward. Do four sets of 15 to 20 squats, working several minutes at a time.
     
   
   
   • Stretch the sides of your waist. Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, so that your palm is facing to the right. Keeping your legs centered, lean to the right and "reach" over with your left arm, stretching your left side. Do 3 to 5 times on each side.
     
   
   
   
   


3. 
   
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   Ramp up the cardio. Aerobic exercises, which get your heart pumping, burn calories quickly and will facilitate fat-loss all over your body, including your belly. You can't "spot-burn" belly fat, but it's usually the first to burn off when you exercise, regardless of your body shape or size.^[8]
   
   
   
   • Time your miles. Track your progress by timing how long it takes you to run a mile. As your cardiovascular stamina improves, you'll notice the time going down.
     
   
   
   • Correct shin splints. If you get painful shin splints whenever you run, you're probably over-pronating (that is, putting the majority of your weight on the outer side of your foot when it comes down). Look for a pair of shoes designed specifically to help alleviate this.
     
   
   
   • Dont' overdo it. When you're first getting into cardio, aim to workout 3 days per week, then build up to 4 when you're ready. Pushing yourself hard every single day won't give your body enough time to recover and build up muscle, and could lead to injury.
     
   
   
   
   


4. 
   
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   Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat^[9] You can do resistance training with free weights, exercise machines, or resistance bands.
   
   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   
   
   

Part Three: Dieting for Fat Loss

1. 
   
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   Reduce your calorie consumption. Unless you restrict your calorie intake, you're not going to lose belly fat. Try out these tips:
   
   
   
   • Remember that it takes a 3700-calorie deficit to lose one pound of fat. That is, you have to either burn off 3700 calories through exercise or eat 3700 calories less than you burn in a week.
     
   
   
   • Aim to lose a maximum of two pounds per week. Losing any more than that can be unhealthy and lead to a cycle of "crash" dieting, in which you rapidly gain back any lost weight.
     
   
   
   • Keep a food diary. Most people tend to underestimate how much they eat in a day. Get an honest assessment of your eating habits by writing down everything you consume for a week. Look up an online calorie calculator, and figure out roughly how many calories you're consuming in a day. From there, see what you can afford to cut.
     
   
   
   • Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level.
     
   
   
   
   


2. 
   
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   Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) — such as avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.^[10]
   
   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   
   
   
   
   
   • Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.^[11]
     
   
   
   
   


3. 
   
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   Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels, which, as mentioned earlier, can speed up the burning of visceral belly fat.^[12]
   
   
   
   • Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don't jump to 35 grams of fiber the next day. You need to give the natural bacteria in your digestive system time to adapt to your new fiber intake.
     
   
   
   • Leave the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet will add fiber, but only if you eat the skin, because that's where all the fiber is. So don't peel those apples before you eat them. If you're eating potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes) or if you peel them, make a snack out of them, such as baked garlic Parmesan peels. It's also worth knowing that keeping the skin on potatoes when you cook them will help keep more vitamins and minerals in the flesh. Just don't eat any parts of skin that are green.
     
   
   
   • Eat more split pea soup. Split peas is a fiber "power food". Just one cup of them contains 16.3 grams of protein.
     
   
   
   
   

Part Four: Measuring Progress

1. 
   
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   Calculate your waist-to-hip ratio. Your waist to hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. Here's how to get it:
   
   
   
   • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
     
   
   
   • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.
     
   
   
   • Divide your waist measurement by your hip measurement.
     
   
   
   • Know what's healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.^[13]
     
   
   
   
   


2. 
   
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   Continue to take your measurements as you progress. After you've incorporated some of the strategies mentioned above into your lifestyle, keep taking your measurements. Write them all down in the same place so you can see your progress as the inches melt away.
   
   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   
   
   


3. 
   
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   Weigh yourself at the same time each day. Because body weight can fluctuate depending on the time of day, when you last ate, or when your last bowel movement happened, try to standardize the process by weighing yourself at the same time each day. Many people choose to do it when they first wake up in the morning, before eating breakfast.
   

Part Five: Staying Motivated

1. 
   
   1
   
   Join forces with a friend. Trying to lose weight with a partner can help you stay accountable for your actions, as well as giving you an extra incentive to keep exercise appointments. Share your victories together, and discuss solutions to whatever roadblocks you encounter.
   


2. 
   
   2
   
   Understand risks associated with belly fat. Losing belly fat doesn't have to be solely a cosmetic goal; understanding the health issues linked with belly fat can help motivate you.
   
   
   
   • Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat —the fat you can't see or grab — that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).^[14]
     
   
   
   • The fact that they're located right next to and in between organs in your abdominal cavity doesn't help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.^[15]
   
   
   
   

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Batam 3H2M ~ Trip Shoping dan makan

Batam 3H2M
Trip jalan-jalan cari makan dan shoping kali ini ke Pulau Batam Indonesia. Trip ke Batam ini sudah banyak kali saya buat. Maklumlah mendapat permintaan dari rakan2. Ramai yang tanya apa yang Best kat Batam, Sebenarnya banyak tempat yang menarik juga untuk dilawati di batam untuk bersantai. Ramai yang kata ia tempat syurga hiburan, bagi yang tak pernah pergi jangan la terpedaya dengan cakap2 orang. Dimana-mana pun ada hiburan, ada yang halal dan ada yang haram. Yang penting tujuan kita pergi melancong itu yang penting. Anda buat anda dapat. Ramai jer family-family dari Johor dan Singapore yang beriadah di Pulau Batam dan Pulau Bintan, jika ada buget lebih boleh la menginap di resort2 yang indah yan menarik..harga pun menarik jugak :D. Ok lah berbalik pada trip saya.
 
Trip bermula dari Kuala Lumpur. Anda boleh pergi ke The Zone Setulang melalui bas dari Terminal Bus Bandar Tasik Selatan ke Larkin dan dari Larkin anda boleh naik teksi atau pun bus ke The Zone. Saya dan kawan-kawan memilih menaiki kereta dari Kuala Lumpur. Perjalanan malam dalam 3 jam sahaja. Malam-malam boleh speed kereta tak banyak dan tiada speed trap, tapi skrg kena hati2 la dengan AES. Sampai di johor kami singgah dan rehat di rumah salah seorang teman orang Johor, selepas solat jumaat baru kami berangkat pergi ke Setulang The Zone.


Tiket Ferry ke Batam
Tiket ferry ke Batam ni agak mahal jugak, pergi balik RM160. Boleh beli pergi balik atau beli sehala sehala. Dari The Zone anda boleh beli tiket ferry ke Pulau Bintan juga. Biasanya kalau anda bercuti lama boleh la buat trip Pulau Batam dan Pulau Bintan. Pulau Bintan pun cantik jugak. Terdapat beberapa syarikat ferry di kaunter. anda boleh memilih untuk masuk ikut beberapa pelabuhan antaranya seperti Batam Center, Sekupang, Batu Ampar bergantung pada tiket. biasanya kalau pengunjung ke Batam ia akan beli tiket ke Batam Center. Perjalanan mengambil masa hampir 2 jam. Waktu di Indonesia lewat satu jam dari waktu di Malaysia. Ketibaan kami di Batam Center telah pun dijemput oleh supir yang biasa kami ambil. Di jetty ini ada banyak jer teksi dan Ojek (Motosikal), Jika anda seorang atau berdua dan nak jimat boleh la sewa ojek ni, Harga pandai2 la tawar. Takperlu pun sewa sehari sewa ikut destinasi jer.

Makan Malam 
Makan malam di Batam juga menarik, Jika anda ada masa dan peluang maka boleh cuba jalan-jalan cari makan sepanjang pulau Batam, Banyak tempat makan yang sedap jika kita pandai cari. Banyakla baca blog2 kerana banyak info dari situ.

 

Gerai Ayam Penyek
Trip kali ini berbeza sedikit kerana kami hendak jalan2 cari makan. kami telah dimaklumkan ada gerai ayam penyek yang sedap. jadi setelah memberikan lokasi gerai tersebut kepada supir, ternyata supir juga tahu tempat tersebut. Gerai kecil sahaja tepi jalan. yang membuatkan nasi ayam penyet ni sedap adalah sambalnya yang power. Pedas dan sedap. Selepas kenyang makan ayam penyet kami mencuba desert yang famous, dihidang panas2 dengan sambal yang pedas dan sedap. Desert ini namanya "Tiga Tey" bermaksud Tiga T, iaitu telur, tempe dan tauhu. Memang sedap dan anda jika berkunjung ke Batam patut cari gerai ini untuk mencuba makan.

 
Ayam Bakar Rujak
Menu ayam bakar rujak dimakan dengan nasi bakar memang sesuatu yang baru bagi saya. Rasanya yang sedap dan pedas memang buat kita rasa kik punya. Masakan ini di hidangkan di sebuah restoran yang tidak jauh dari Nagoya Hill Mall. Nama restoran ini adalah Dapur Unik. Kalau nak ke restoran ini mudah sahaja, ia berdekatan dengan Hotel Grand Virgo. Jarak Restoran ini terletak ditengah antara Hotel Grand Virgo dan Nagoya Hill Mall. Restoran Dapur Unik ini juga menghidangkan beberapa menu lain. Tetapi yang saya nak highlight kan adalah menu Ayam bakar rujak dan nasi bakar. Bagi Tekak saya memang sedap walaupun pedas. Jika hendak oder menu ini kena sebut begini “Ayam Bakar Rujak dengan Nasi Bakar”. Jika anda oder ayam bakar rujak sahaja nanti dia akan hidang dengan nasi putih sahaja

Bebek Penyet
Bebek Penyet atau Itik Penyek. Menu baru yang kami cuba bila makan malam. Restoran yang kami cuba ini namanya Waroeng Lamongan. Lokasinya saya lupa dimana, Jalan2 cari makan saja dengan pak supir, selalu minta dia bawakan kami makan tempat yang kami tak pernah cuba. Di warung ini terdapat menu lain juga. disebabkan menu2 lain dah pernah cuba jadi kami mencuba menu utama warung ini iaitu Bebek Penyet. Rasanya macam ayam penyet cuma bezanya ia itik dan juga sambalnya yang sedap dan pedas.

 
Hotel
Setelah kenyang makan kami mula bergerak cek in hotel. Disebabkan kami tiba hari jumaat malam, jadi tidak susah la untuk kami mencari hotel. Hotel Golden Virgo selesa dan harga berpatutan. Harga paling murah adalah 250ribu semalam. Ada lagi hotel buget lain yang berharga sekitar 100-150ribu semalam tetapi biasanya kalau hujung minggu banyak dah penuh. Tambah lagi kalau hotel yang berdekatan dengan Shoping Mall besar seperti Nagoya Hill pastinya selalu penuh jika ditempah lewat.

Hiburan Malam
Disebabkan sampai dah malam, selepas makan pun dah jam 11.00pm, selepas cek in kami lepak melihat persembahan Live Band yang datang dari Jogjakarta di sebuat cafe live band. Kumpuan muzik dari jogjakarta ini membuat persembahan selama seminggu di Batam dan akan pergi ke daerah lain pulak untuk promosi kumpulan Band mereka masih muda dan sangat berbakat.Lepak sampai jam 2.00am mata pun dah mengantuk, seterusnya pulang ke Hotel.

Shoping Time
Terdapat banyak Shoping Mall di Batam ini. ada yang besar dan ada yang kecil. Banyak jugak mall yang saya singgah tak semua nama yang saya ingat dan tak semua saya ambil gambar. Yela kekadang dah penat bejalan tak teringat nak ambil fotonya kalau nama tak ingat kurang2 banggunannya kita cam :D. So apa yang ada saya share la kat sini.

 
Nagoya Hill Mall
Nagoya Mall ini antara yang terbesar jugak mallnya. Memang ramai kalau hujung minggu. Berdekatan atau bersebelahan Mall ini banyak hotel dari yang murah hingga yang mahal. Kalau hujung minggu hari sabtu jangan bermimpi nak walk in cek in hotel sbb selalu penuh. Dah jadi adat orang kita kalau duk hotel mesti yang dekat dengan mall kalau boleh depan hotel tu nak shoping mall :D. Saya nak cerita banyak pasal Mall ni saya tak pandai sbb saya bukan kaki shoping pun.. bawa kawan2 shoping boleh la :D. Tapi mall ni besar dan puas la kalau nak shoping. Diluar Mall ini ada juga kedai2, jadi kekadang anda boleh juga dapat barangan tertentu kat kedai2 ini. Kalau di Mall harga tetap.

Factory Outlet
Butik Factory Outlet ini terletak jauh sikit dari Nagoya Hill kena naik transport kalau bejalan kaki mau berpeluh jugak. Satu banggunan kecil tidak la besar sangat satu tingkat sahaja. Butik ini menjual pelbagai barangan berjenama yang murah dari biasa. Biasanya ramai kawan2 saya kalau singgah di Butik ini suka sangat shoping baju origenal Hard Rock Cafe. Butik ini buka dari jam 10 pagi dan tutup 10 malam.

 
Mega Mall Batam Center
Jeti Batam Center pun selesa ada cafe dan gerai, ia juga ada jejantas yang menghubungkan terus komplek jetty dengan shoping komplek MEGA MALL Batam Center. Shoping Mall ini juga besar dan gedung pakaian yang terbesar di mall tersebut adalah Gedung Matahari. Harga juga murah dan banyak pilihan.
 
JC Mall. Mall ni pun besar jugak, di mall ini dapat juga beli baju yang tulis kelakar seperti gambar. JC mall ini tak jauh daripada Kedai Factory Outlet.
Itulah sedikit sebanyak shoping mall yang saya ingat, next time saya ambil gambar lebih sikit.

 

Untuk transport anda boleh rujuk blog ini http://mvhtourbatam.blogspot.com/2013/04/minibus-and-car-rent-at-batam-indonesia.html

Tiket Online
http://www.berjayawaterfront.com.my/

......Bersambung.....

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Save Our Rain Forest ~ Chamang Waterfall

Race to Save Nature ~ PEKA Malaysia
Bentong Pahang, Chamang Waterfall. Satu aktiviti amal penanaman semula pokok balak telah diadakan. Aktiviti amal ini di anjurkan oleh PEKA Malaysia. Sarapan dan makan tengah hari di taja oleh Hotel Concorde yang juga merupakan penaja utama untuk program ini. Antara penaja lain yang saya ingat seperti Saloma Bistro, Hardrock, Tanah Aina, True Fitnes, Glenmarie Properties, Gaya Travel, Tourims Malaysia, Syarikat Mesra Alam Sekitar dan Social Jus.

PEKA MALAYSIA adalah sebuah badan NGO yang dikenali sebagai Pertubuhan Pelindung Khazanah Alam Malaysia, Dimana ia dibentuk untuk menghalang kemusnahan sumber alam dan mempertahankan hak alam sekitar juga menjadi suara kepada alam untuk mempertahankan dan melindungi alam dan juga mewujudkan kesedaran kepada masyarakat.

"PEKA MALAYSIA is an NGO known as Pertubuhan Pelindung Khazanah Alam Malaysia, which was formed to stop the destruction of natural resources, to defend the rights of environment and be the voice of nature, and further more to educate to create awareness about nature, sound health and the preservation and sustenance of the environment" http://pekamalaysia.org

Pendaftaran
Seawal jam 7.00am semua peserta sudah mula berkumpul. Setelah mendaftar peserta dibekalkan beg recycle, Bid Perlumbaan, Rain Coat, Coupon makan, Vaucer Fitnest, bekas minuman, Pasport pertandingan dan TShirt. Race ini secara berpasangan, jika ada yang mendaftar seorang pihak urusetia akan pasangkan kita secara random. Tujuan berpasangan kerana boleh bergilir bawa anak pokok dan juga ada task yang kena buat secara berdua sepanjang pertandingan. Dalam pertandingan ini peserta perlu bejalan kaki dan menyiapkan ujian2 yang diberikan. Penyertaan akan dibatalkan sekiranya ada peserta berlari. Ada Marshal yang menjaga setiap cek point dengan pen merah, sekiranya pasport sudah kena pangkah dengan pen merah maka disqualify la untuk menang, tetapi tetap kena siapkan dan tamatkan race. Antara kumpulan yang menghantar penyertaan terbanyak adalah Angkatan Tentera Malaysia, Sekolah Sri Chempaka, Hotel Concorde, Universiti Kebangsaan Malaysia dan beberapa lagi.

Penerangan dan Pemanasan Badan
Sesi penerangan ringkas oleh penganjur dan juga dari Jabatan hutan tentang cara menanam anak pokok, setelah itu peserta dihiburkan dengan lagu HIJAU nyanyian penyanyi Zainal Abidin yang turut hadir. Antara artis yang turut hadir seperti Sharifah Sofea dan Rina. Sesi pemanasan badan secara senamrobik diadakan.

 
Race Bermula
Tepat jam 9.00am semua peserta di lepaskan dengan kanak2 dihadapan. Semua peserta berjalan dengan laju mendaki trek yang berbukit. dari mula sampai ke atas menaik sahaja. ramai yang tercungap2. Biasala takde latihan. Tugasan Pertama dikehendaki mencari batu dan yang dicat huruf untuk melengkapkan puzzle "Save Our Forest". Setelah menyiapkan puzzle ini pasport akan di cop. seterusnya kami berjalan lagi, jarak dari tempat mula ke tapak penanaman adalah 5km, jadi pergi balik adalah 10km. Tugasan kedua kami dikehendaki memberi sumbangan kepada kampung orang asli. cabaran kedua dinamakan "Market" peserta perlu mengambil no dalam kotak secara rawak dan mencari makanan yang telah dilabel dengan no tersebut dan perlu mencari rumah orang asli yang berlabel no tersebut. setelah diserahkan makanan tersebut barulah pasport akan di cop. Seterusnya berjalan lagi ke cabaran ke 3 iaitu menjawab soalan berkaitan hutan tropika.

Kawasan Penanaman
Setelah sampai di kawasan tapak penanaman peserta dikehendaki buat 2 tugasan lagi iaitu menanam pokok dan mengambil air untuk disiram. Seorang tanam dan seorang ambil air. Peserta yang mengambil air perlu menggunakan baldi yang diikat tali dicampakkan kedalam sungai dan baru menuangkan air tersebut kedalam tempurang yang disediakan. Air dalam tempurung perlu dibawa berhati2 ke tapak anak pokok ditanam untuk disiram. Setelah selesai peserta berlumba2 berjalan kaki pulang ke penamat.

Penamat
Setelah selesai sampai ke penamat, peserta perlu menyerahkan pasport, peserta akan dapat Vaucer Concert dan juga makanan tengahari. Sesi penyampaian hadiah kepada pemenang dilakukan dengan cepat dan majlis bersurai.

Mandi Manda
Setelah tamat program sekitar jam 1.oopm, semua peserta mula mandi manda di air terjun Chamang. Air sejuk dan memang seronok mandi manda. Arus air agak kuat dan susah untuk menyeberangi, jadi tiada orang mandi dibahagian tengah. Dikawasan ini juga ada tanda kawasan bahaya kerana arus kuat dan dalam. jadi kena berhati2 mandi ditempat yang dibenarkan sahaja.

Sekian

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