HI, GUYS

WELCOME TO MY PERSONAL WEBSITE

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Break Barriers, Be the Best Version of Yourself.

Welcome to a website that, God willing, can inspire you. Together, let's chase dreams, face challenges, and realize the unlimited potential that exists within us.

92%

Persistent in maximum limit.

75%

Conquer every obstacle.

WHAT IS YOUR GOAL?

BE SLIM

WEIGHT LOSS

Weight loss refers to the process of reducing body weight, specifically through the loss of fat, fluid, or muscle mass. It is often pursued for various reasons, including improving overall health, achieving a desired body shape or size, or addressing specific medical conditions related to weight....

BE STURDY

HEALTH STATUS

Health status refers to the overall condition of an individual's health. It encompasses various aspects of a person's well-being, including physical, mental, and social dimensions. Understanding and assessing health status is important for evaluating an individual's current health, identifying poten...

BE HUGE

BODY BUILDING

Bodybuilding is a form of physical exercise and sport that focuses on developing and sculpting the muscles of the body through resistance training and targeted nutrition. It involves structured workouts, progressive overload, and specific dietary practices to achieve muscle hypertrophy (increase in...

READY FOR PROGRESS?

WEIGHT LOSS EXAMPLE

+40%

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Disclaimer: the graph above is just an example, the results depend on the body's response or metabolism.

DONI EBES

Be the follower of your dream, not the spectator. Success is not the result of wishing or observing, but concrete steps taken with courage and persistence. Accept challenges as opportunities to grow and develop, and don't let failure stop you. Get started now, take the first action toward your goal, and remember that every small step you take brings you closer to what you dream of. When you exude determination, fortitude, and unwavering commitment, you will become a source of inspiration to yourself and others around you. Be an agent of change in your life and make an inspiring impact in this world.

92%

Effectiveness

75%

Progress

Follow me:
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WEIGHT LIFTING

Weightlifting: lifting heavy weights to build strength, power, and muscle, demanding dedication, discipline, and consistent training.
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CARDIO TRAINING

Cardio training involves engaging in rhythmic and continuous physical activities that increase heart rate and improve cardiovascular fitness.
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FLEX TRAINING

Flex training: enhancing flexibility, range of motion, and joint mobility through targeted stretching, improving performance and reducing injury risks.
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WORKOUT PLAN

Workout plan: personalized schedule for optimal fitness, detailing exercises, sets, reps, and rests to reach goals and improve performance.

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Opinions

a subjective viewpoint influenced by personal beliefs, experiences, and perspectives, shaping individual perceptions and attitudes towards various matters.

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Combining health and bodybuilding leads to a strong and fulfilling lifestyle, emphasizing nutriti...

Farah Zelda Pertiwi

28 years
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Bodybuilding boosts physical strength, aesthetics, and mental discipline, fostering confidence an...

Patricia Oktaviani

24 years

MY SUPORTER
AND THEIR EFFECTS

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Runner Athlete

MOCH.
FIRDAUS

@mochfirdaus   @mochfirdaus
Runner Athlete
Tennis Coach

OWLFINAA

@owlfinaa   @owlfinaa
Tennis Coach
Personal Trainer

AHMAD
RIFAI

@rifai9621   @rifai9621
Personal Trainer

Tips of Workout
(reminder for me).

Set Clear Goals: Define what you want to achieve through your workouts. Whether it's building strength, losing weight, or improving endurance, having specific goals will help you stay focused and motivated.

Warm Up and Cool Down: Always start your workout with a proper warm-up to prepare your muscles and joints for exercise. Similarly, end your session with a cool-down to gradually lower your heart rate and stretch your muscles. This helps prevent injuries and improves recovery.

Find a Workout Routine You Enjoy: Choose activities and exercises that you genuinely enjoy. Whether it's running, dancing, lifting weights, or practicing yoga, when you enjoy the process, you're more likely to stick with it long-term.

Mix Up Your Routine: Avoid monotony and keep your workouts interesting by incorporating different exercises and varying the intensity. This prevents boredom and challenges your body in new ways, promoting continual progress.

Listen to Your Body: Pay attention to how your body feels during and after workouts. If you experience pain or discomfort, modify the exercise or take a break. It's important to push yourself, but not at the expense of your safety and well-being.

Stay Hydrated: Drink water before, during, and after your workout to stay properly hydrated. Dehydration can affect your performance and recovery, so make it a habit to keep a water bottle handy.

Fuel Your Body: Eat a balanced diet that provides the necessary nutrients to support your workouts. Fueling your body with healthy foods, including a mix of carbohydrates, proteins, and fats, will help optimize your energy levels and aid in muscle repair.

Get Sufficient Rest: Allow your body time to recover and repair by incorporating rest days into your workout schedule. Rest is essential for muscle growth, injury prevention, and overall well-being.

Track Your Progress: Keep a workout journal or use fitness apps to track your progress. Monitoring your achievements, such as increased weights, improved endurance, or inches lost, can be highly motivating and help you stay on track.

Stay Consistent: Consistency is key when it comes to seeing results. Make exercise a regular part of your routine, even on days when you don't feel like it. Remember, small steps taken consistently lead to significant long-term changes.

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FAQ

1 How do you maintain a healthy overall life balance?
  • Prioritize adequate sleep and maximum rest.
  • Consume a balanced and nutritious diet.
  • Do regular physical exercise.
  • Maintain positive and supportive social relationships.
  • Manage stress through relaxation techniques and fun activities.
    • 2 How do you motivate yourself to stay committed to a fitness program?
  • Set realistic and measurable goals.
  • Find an activity you enjoy and make it a routine.
  • Seek support from friends, family, or the fitness community.
  • Make a consistent training schedule and stay disciplined.
  • Increase motivation by participating in fitness challenges or competitions.
    • 3 How to overcome laziness and keep motivation high?
  • Find a strong, personal reason behind your goal.
  • Give yourself a reward every time you reach a small milestone.
  • Look for inspiration from other people's success stories or inspirational figures.
  • Use positive suggestions and visualizations to strengthen motivation.
  • Don't be too hard on yourself, give room for rest and recovery.
    • 4 What are the tricks to overcome obstacles and challenges in achieving health goals?
  • Break goals down into small achievable steps.
  • Focus on progress, not perfection.
  • Find creative solutions when facing obstacles.
  • Get help or advice from a healthcare professional if needed.
  • Don't give up, stay diligent and keep trying.
    • 5 How to maintain long-term motivation on a health journey?
  • Regularly evaluate and update goals.
  • Create a challenging and varied routine.
  • Find new inspiration through books, podcasts, or motivational seminars.
  • Find peers or communities with similar interests.
  • Don't forget the achievements and progress you've made, celebrate every small success.

    • CONTACT ME

    +62 856 9788 9143

    info@doniebes.com

    HAVE A QUESTION? WRITE TO ME