Setelah lama ber holiday dari workout dan exercise...finally dapat gak lari keliling kawasan rumah..agak payah jugak rasanya tapi pasal semangat dah berkobar2 lari jugaklah.lari pon takde lah macam nak masuk marathon.. lari...jalan...lari...jalan...dah berazam ni nak start exercise hari2..
Akibat raya bulan lepas berat naik balik 2 kg...*sigh*...ni tengah usaha jugak ni..kalau ikutkan tak berapa banyak lagi nak capai berat ideal (pujuk diri sendiri lah tuh..)hehehe
wish me luck ya!
*trying to keep track what did i eat for these coming weeks.mana tau kalau2 boleh lose weight naturally kan..kalau kawan2 di luar sana boleh..saya pon boleh!
Gambar ni ambil maser dah nak balik ke singapura pada hari raya ke 2.tu sebab pakai jeans. gambar raya tak ambil pon..ni gambar adik yg bongsu..muka sama ka?..
gambar dengan abah,busu,achik dan darwish
ni gambar full body..ada beza tak?pipi tuh masih tembam..hehe pandangan sisi..
gambar ni bolehlah kira terbaru..pipi macam dah surut sikit...hehehe
yay!semalam pi beli jeans baru..coz jeans yang lama da tak leh pakai lagi..angka?32...besh..berat terkini timbang dalam 73.9kg...mudah mudahan bertahan hingga hujung bulan ni..selalu nyer berat turun bulan posa dan naik balik lepas raya..hehehhe
A meal plan devoid of favorite foods is doomed to disaster, not to mention virtually impossible to follow for very long. It's too difficult for most of us to just say no to the foods we love. But we also may be afraid to allow ourselves even one bite, for fear of losing control. Here, Susan Roberts, Ph.D., a nutrition professor and researcher at Tufts University, offers a few tips for enjoying your food favorites without breaking the calorie bank:
Aim for a small total amount, maybe a small portion daily, of a favorite food.
Choose foods that you like but are able to resist after you've had a small portion. For example, you'll probably never be satisfied with one or two potato chips, but one bite of cheesecake might be enough to satisfy.
If a certain food is extremely hard to resist, eat it infrequently, like once a week, or not at all.
Avoid foods such as potato chips that make you hungrier or lead you to crave more.
Keep only a few different favorite foods in the house at one time. Research shows that people eat more calories when there's a greater variety of treats around.
Slow down. Take small bites and enjoy every one.
Eat first, then have a beverage, so you can give your full attention to your food.--Mindy Hermann, R.D.
I miss my shakes.. disebabkan budget yg .... saya akan stop herbalife buat sementara waktu..dan akan kembali pada old school way of losing weight. takde pilihan lain.berat masih di angka 75.3-75.5kg.blog tetap akan di update dari semasa ke semasa.. buat masa ni saya cuma jaga makan dan buat exercise yang mana terdaya..(kalau tak sibuk kat fesbuk..hehehe).akan update gambar terbaru dalam jangkamasa terdekat...hehehhe tunggu...
Here are my 10 fat-burning tips for people on the go:
By Raphael Calzadilla, BA, CPT, ACE, RTS1 eDiets Chief Fitness Pro
Wednesday, March, 19, 2008
1. When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, you can perform modified push-ups on Monday, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunches for abs and close-grip modified push-ups (hands 3-inches apart) for your triceps. All in 10 minutes! Just take a quick breather when you need it.
2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.
3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you'll take the stairs six or eight times (no matter what).
4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally (see the video below!). You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You'll feel your muscles get tighter in just three weeks if you perform this a few times per week.
5. For about $15, you can invest in a pedometer. It's a small device you can carry that records the amount of miles you walk per day. Each week simply try to add just a bit more to the mileage. For example, let's say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories. You can get a great on in this Walking for Weight Loss kit.
6.Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won't seem daunting because it's only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you'll take exercise breaks. You don't really need to watch that new commercial do you?
7. How about performing one exercise movement per day for 7 to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It's quick, simple and teaches consistency.
8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it's to a co-worker's office.
9. Double-up the stairs. Every time you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt.
10. Perform any of the above with your spouse or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.
Hey, I know this won't make you an Olympic athlete or give you six-pack abs, but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above -- that will be the beginning of something great.
salam semua.. blog ni dah bersawang..hehehe akibat active sangat kat facebook sampai blog ni terabai..hehehe memandangkan bulan puasa dah nak sampai dan ramai yg tengah sibuk mengganti posa (macam saya..LOL) ada sikit tips untuk kekal sihat walaupun tgh berpuasa..
Sahur merupakan salah satu rangkaian dalam ibadah puasa Ramadhan yang sangat disarankan, dalam sebuah Hadist disebutkan bahwa "Bersabda Rasulullah SAW: "Sahurlah kamu, karena dalam sahur itu terdapat berkah yang besar". Kenapa sahur penting bagi kita yang menjalankan puasa?, Saat menjalankan puasa tubuh kita tidak mendapatkan asupan gizi kurang lebih selama 14 jam. Untuk itu supaya tubuh dapat menjalankan fungsi dengan baik, sel-sel tubuh membutuhkan gizi dan energi dalam jumlah cukup. Untuk menu sahur sebaiknya pilih makanan berserat dan berprotein tinggi, tapi hindari terlalu banyak mengkonsumsi makanan yang manis-manis.
Banyak makan makanan manis disaat sahur akan membuat Anda cepat lapar di siang hari. Makanan manis membuat tubuh bereaksi melepaskan insulin secara cepat, insulin berfungsi memasukkan gula dari dalam darah ke dalam sel-sel tubuh dan digunakan sebagai sumber energi. Sedangkan makan makanan berserat membuat proses pencernaan lebih lambat dan membantu insulin dikeluarkan secara bertahap. Untuk membuat energi dari sahur tahan lama, bersahurlah lebih akhir saat mendekati imsak.
2. Jangan Tunda Berbuka
Setelah seharian menahan lapar dan dahaga tentunya energi kita terkuras, untuk memulihkan energi kembali, saat berbuka makanlah karbohidrat sederhana yang terdapat dalam makanan manis. Makanan yang mengandung gula mengembalikan secara instant energi kita yang terkuras seharian. Tetapi usahakan menghindari minum es atau yang bersoda, karena jenis minuman ini dapat membuat pencernaan tak berfungsi secara normal.
3. Makanlah Secara Bertahap
Biasanya begitu mendengar bedug magrib, tanpa tunggu lagi kita langsung menyantap habis hidangan yang disediakan diatas meja. Ini bukanlah pola yang bagus untuk kesehatan, setelah seharian perut kita tak terisi dan organ cerna beristirahat, sebaiknya jangan langsung menyantap hidangan dalam jumlah besar. Saat tiba waktu berbuka makan makanan manis, seperti kolak, atau minum teh hangat, istirahatkan sesaat, bisa Anda gunakan jeda itu untuk menjalankan sholat magrib sambil memberi waktu organ cerna kita menyesuaikan. Baru setelah sholat Anda dapat lanjutkan kembali makan makanan yang lebih berat seperti nasi dan lauk-pauknya. Dan setelah Tarawih dilanjutkan lagi dengan sesi makan kecil atau camilan.
4. Jangan Tinggalkan Olahraga
Menjalankan puasa bukan berarti berhenti total berolahraga. Justru aktivitas fisik tetap dibutuhkan untuk menjaga kelancaran peredaran darah agar kita tidak mudah loyo. Namun untuk urusan ini pilih olahraga ringan yang tak membutuhkan energi berlebih, seperti lari-lari kecil atau jalan kaki. Sebaiknya lakukan olahraga menjelang waktu berbuka. Tarawih selain ibadah juga sebagai sarana menjaga kebugaran jasmani karena saat melakukan sholat tarawih sama dengan membakar kalori.
5. Konsumsi Cukup Air
Air merupakan zat yang sangat dibutuhkan tubuh. Lebih dari 60 % tubuh kita terdiri dari air. Untuk menjalankan fungsinya dengan baik setiap organ tubuh kita membutuhkan air. Tanpa air yang cukup tubuh akan mengalami gangguan. Untuk itu perbanyak minum air untuk simpanan dalam tubuh supaya semua organ berfungsi dengan baik. Yang disebut air disini bukan hanya berupa air putih, tapi susu dan teh pun juga termasuk di dalamnya. Supaya kebutuhan tubuh tercukupi, aturlah agar Anda minum delapan gelas air sebelum menjalani puasa esok hari.
6. Kendalikan Emosi
Rasulallah bersabda bahwa puasa itu bukan hanya menahan lapar dan dahaga tetapi juga menahan nafsu. Dengan kata lain tujuan puasa adalah me-manage emosi, belajar bersabar dan berupaya mendekatkan diri kepada Tuhan. Secara psikologis ini mempengaruhi mental-spiritual kita, dengan mengendalian emosi membuat jiwa kita tumbuh lebih sehat, dan merasakan kedekatan dengan Allah membuat hati kita damai. (erl)
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