Spare tyre... tak hilang jugak..?

Dah macam-macam buat tapi tak hilang spare tyre..?
 
Soalan sebegini selalu diajukan kepada saya,terutama mereka di luar sana kebanyakan yang telah gagal menurunkan peratusan lemak.Sepatutnya % lemak yang hilang bukan kehilangan jisim(beratbadan).Senaman dah buat,makan dah jaga tetapi masih gagal....kenapa..?
 
Persoalannya,jika kita lihat  daripada aktiviti Senaman yang dilakukan mereka perlu meningkatkan tahap intensiti Senaman yg telah mereka lakukan..contoh daripada 3-4km sejam  kepada  4-5km sejam @ drp aktiviti 2 x seminggu kepada 3-4x seminggu..Apabila anda mampu melakukan aktiviti Senaman berintensiti rendah maka anda telah mampu untuk bersenam ..jantung anda telah lebih efisien dan mampu meningkatkan corak Latihan yang lebih berintensiti tinggi.Ini dikatakan prinsip tambah beban(overload).Anda juga boleh menggunakan Teknik prinsip Latihan Ini didalam aktiviti Senaman kecergasan Latihan Senaman Kekuatan Otot,fleksibiliti dan didalam Latihan daya tahan Otot.
                                
Dengan corak Latihan yang bersistematik boleh meningkatkan elemen kecergasan ,daripada Latihan bebanan yang sdikit kepada yg lebih berat.Semakin kerap kita bersenam dan corak intensiti akan berubah,maka lemak didalam badan serta gula didalam badan akan digunakan secara effisi.
Jika anda Ingin menurunkan peratusan lemak,berat badan dan meningkatkan metabolisme,anda perlu meningkatkan tahap kecergasan secara ansur maju supaya anda mampu melakukan aktiviti Senaman ke tahap yg lebih berintensiti  tinggi didalam aktiviti Senaman.
                           
Corak pemakanan anda perlu sensuai dengan aktiviti harian yang anda lakukan.sekiranya kita tidak
 melakukan banyak aktiviti fizikal,maka secara logiknya anda perlu mengurangkan defisit pengambilan makananan harian..diamana jika pekerjaan anda tidak memerlukan pergerakkan fizikal yang banyak,sebaiknya anda makan dengan lebih kerap tetapi didalam jumlah Sukatan yg lebih kecil untuk membolehkan badan mengoptimakan jumlah tenaga dengan makanan yg kita ambil.Jika makanan tidak ditukar menjadikan tenaga untuk digunakan oleh badan ia akan tersimpan sebagai lemak didalam badan....maka spare tyre
akan bertambah Lebar...addusshh.
ohh tidak!!!

Pengsan ketika bersenam...???

Tolong -tolong ada orang pengsan di bilik cardio..???? oopppss,
Setelah beliau sedar daripada pengsan tadi, saya bertanyakan beberapa soalan kepada beliau..
1) Adakah anda kepenatan beberapa hari ini?
2)Sebelum datang ke gymnansium anda terdedah kepada cuaca yang panas dalam tempoh yang lama?
3)Adakah anda mempunyai masaalah kesihatan sejak kebelakangan ini..? 
Jawapannya adalah TIDAK!..tapi beliau pengsan...

a)Maka bila ditanya lagi berapa lama diatas cardio machine baru kamu rasa nak pengsan ?
Jawapannya baru dan tak sampai 10 minit ..
b)Berapakah intensiti yang kamu gunakan diatas alatan tersebut?
Jawapan beliau high intensity bang..

Secara logik daripada jawapan Si A ini beliau telah melakukan aktiviti berintensiti tinggi pada tahap (warm up) @ sessi pemanasan badan..pada 10-15 minit pertama, Seharusnnya kita melakukan aktiviti pemanasan badan untuk menyediakan tubuh badan sebelum memulakan aktiviti senaman @ bersukan .
Tujuan pemanasan badan adalah bagus untuk membolehkan otot menerima rintangan bebanan yang lebih apabila cukup bersedia.Pengedaran darah yang lebih effisi keseluruh badan dapat membantu membawa oksigen keseluruh tubuh badan.Sendi -sendi lebih besedia untuk bergerak,jantung dapat mengepam darah dengan lebih baik,otot - otot lebih elastik dan bersedia untuk sebarang rintangan.

Apabila ketika warm up dengan lebih cepat akan mengakibatkan aktiviti "Too fast to soon" iaitu seseorang itu memaksa tubuh badannya yg belum bersedia melakukan aktiviti intensiti yang lebih tinggi,sepatutnya intensiti tersebut dilakukan selepas aktiviti warm up...maka apabila berlaku seseorang itu tidak mendapat oksigen yang secukupnya maka...anda boleh jatuh pengsan...

Nasihat saya kepada anda yang ingin memulakan sessi senaman sila warm up dengan secukupnya..dapatkan nasihat pakar kecergasan yang bertauliah untuk membantu anda melakukan aktiviti senaman yang lebih teratur dan bersistematik...

Sila hubungi saya jika berminat untuk dapatkan maklumat mengenai Aktiviti senaman dan kecergasan Team Building yang boleh dilakukan ditempat anda,samada secara individu @ berkumpulan di talian 012- 623 5635 @ email:- giant_info@yahoo.com

Avoid French Fries..

A 130 pound women would have to run 3 miles at 6 miles perhour in orderto burn off calories in a medium orderof MCD..French fries.Noted as we said "MEDIUM" not an order of large fries.Wouldn't it be easier to skip the french fries altogether?..you can easily consume a lots of calories;burning off lots of calories throughout the weeks is hard work!!!..
Kadang kala amat sukar untuk kita menolak kata hati untuk.tidak makan makanan yg tidak sepatutnya kita ambil dalam pemakanan seharian ..fast food,semua org suka tetapi biarlah berpada pada dan jangan sampai memudaratkan diri anda..sekurang kurang kalau anda ingin kan burger cukuplah sekadar dengan air mineral,kalau dah dicampurkan dengan minuman berkabonat + fries lagi..dah boleh untuk hampir sama dengan 2 x jumlah keperluan anda.
Kalau dilihat pada iklan makanan segera ini..value for your money but not for your health..

Eat Carbohydrates early in the days...

As carb are easily metabolized into fats,eat the bulk of your carb early in the day so your body will have plenty of time to metabolized them,Example,rather than eating a light breakfast and your lightest meal at dinner time.By doing so will not only get your engine going in the morning,you will metabolize the bulk of your daily calories when you are most active.Help your body burn carb calories by exercising in the morning or making special efforts to walk thoroughout the day.Obiviously,a body in motion burns more calories than the body at rest..

Kebanyakkan kita di luar sana ..mengambil makanan yang berkabohidrat yg amat tinggi di sebelah malam ...so ..tenaga yang tidak digunakan akan tersimpan sebagai lemak dalam tubuh kita..ehemm pergilah keluar di pagi yang indah ini ..dengan bersenam atau melakukan aktiviti riadah...kak kiah dan kak bedah...jumpa di sana..he he he..

Gula tersembunyi didalam makanan..

Ok..atas permintaan Kak Kiah..Saya tulis dalam bahasa melayu..after this will mixed in both language..bahasa melayu dan english..

Gula.... adalah sumber yang sememangnya kita dapati didalam setiap makanan yang kita ambil seharian..pelbagai perkataan sebenarnya,menyatakan perkataa gula atau sugar ini pada label makanan..kalau anda lihat pada label makanan yang anda beli di pasar raya..bunyinya bukan macam gula tetapi ia adalah gula sebenarnya seperti;high fructose corn syrup,fruit juice concentrate,sucrosa,glucose,dexrose.honey,molasses,brown sugar,corn sweetener,corn syrup,fructose and invert sugar.
Anda akan dapati kebanyakkan kandungan istilah gula ini berada dikebanyakkan pada label makanan dan jika ia berada diantara 4 senarai pertama dalam label makanan,sebenarnya kandungan gula dalam makanan tersebut adalah tinggi kandunganya..

Terima kasih kak kiah ..diatas komen yang bernas di sms..
Jikalau ade pembaca blog saya ingin berkonsi idea boleh hubungi dan sms saya 012-623 5635..
ngorok time..zzzzz.

Boost your metabolism by knowing your body part..2

The 3 process of metabolism consists of the following below:

• Basal Metabolism: 60 % to 65 % percent of calories you eat daily provide the basic energy you need to alive-breathing,circulating blood,organ functioning,ajusting hormon levels,growing and repairing cell and so on.How many and efficiency you burn calories to meet this needs is called basal metabolic rate..If you lie on sofa all day,your body will burn these calories to support basic body function.
• Physical activity: 25% percent of your calories support movement and physical activities.The frequency and intensity of physical activity can positively changes or negetively affect this aspect.
• Food processing: 10% percent of calories are expended ingesting,digesting,absorbing,transporting and sort ur calories intake.This is called the THERMIC EFFECT,or the energy your body expands processing the food you eat.For example,if someone eat 2000 calories a day,approximately 10 % percent,or 200 calories,will be used eating and digesting your food.

Understand Metabolism Basics?part..1

Metabolic basics, includes all of the physical and chemical changes in the cells of our body to maintain life.Efficient metabolism requires blood loaded with Oxygen,glucose and nutrients.
Your metabolism is influenced by:

Age : Metabolism naturally slows about 5 % perdecade after age thirty.
Gender : Men generally burn more calories at rest than women.
Muscle mass : The more lean muscle you have,the higher your metabolic rate.
Activity level:The more you exercise,particularly aerobic worlout,the higher your metabolic rate.
Genes : There can be an inherited aspect;some people have sluggish metabolic rates.
Thyroid function : You could have an overactive or underactive thyroid,but this is uncommon.

The good news: If you eat balanced,healthy diet,add exercise(lots of exercise),your metabolism will burn calories like a top-flight engine..vrooommm

No More Exercise Excuses!

Busting Common Workout Excuses..

Exercise Excuse # : I’m too tired.
It takes energy to produce energy, so while you may be tired now, even a short 10-minute walk will get your blood pumping and will boost your energy levels for up to two hours after. And regular exercise helps improve the quality of your sleep, meaning more energy throughout the day. Some research suggests working out can help regulate your sleep cycles, so you’ll fall asleep easier, sleep more soundly and wake up more rested. A morning workout—not a cup of coffee—could be just the ticket you need to feel more awake and energized all day long!

Exercise Excuse # : I don’t have time.
Eliminate 30 minutes of television viewing each night and exercise for half an hour instead. Unlike couch time, this method will strengthen muscles, burn fat, lower your cholesterol and reduce your risk of diabetes and heart disease. Record your favorite shows and watch them while lifting weights or running on the treadmill to multitask. Get up an hour earlier in the morning and go for a walk before you start your day or bring along your sneakers and go for a walk during your lunch break. There are many little time stealers in your day, from surfing the Internet to watching reruns to accepting calls from people you don’t really want to talk to. Getting rid of these distractions can add hours of free time each day—time that can be spent improving your health.

Exercise Excuse # : I’m embarrassed by my appearance.
It’s tough to go to the gym if you don’t feel good about your appearance. A well-fitting pair of yoga pants and a new T-shirt go a long way towards making you feel better about your body. Baggy, oversized shirts and track pants may be comfortable, but they make you look bigger, so find some fitness clothes shaped to play up your best assets. If you are afraid of being the biggest person in the exercise class, sign up for a class specifically designed for overweight individuals or a beginner’s class where there will be others just starting out, too. And remember: Everyone at the gym has the same goal in mind and everyone had to start somewhere. You may feel self-conscious, but chances are that no one is really paying attention to you and if they are, they’re probably silently cheering you on for working toward your goals!

Exercise Excuse # : I’m too depressed.
A Harvard University study found that after 12 weeks of weight training, nearly 90% of seriously depressed seniors no longer met the criteria for clinical depression. And just 20 minutes of aerobic exercise boosts the levels of your brain’s feel-good chemicals, making you happier and more invigorated. So exercising will actually improve your mood, even if you feel like biting someone’s head off before you begin. Many bad moods are the result of stress and exercise is a proven way to relax and lower the amount of cortisol (which is produced in response to stress) in your system. High cortisol levels have been linked to the accumulation of harmful abdominal fat.

We are all busy and have lives outside of the gym, but we all need regular exercise to help us stay healthy, lose weight and cope with the stresses of everyday life. By making excuses to avoid exercise, all we’re really doing is telling ourselves that our physical and mental health is not important and doing the dishes, driving the kids to their activities or watching mindless television is a more worthy endeavor. And nothing could be further from the truth.

Top 10 Reasons for get exercise in the morning

TRY THIS.....
1-Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
2-Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
3-Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
4-Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
5-When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
.Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
.Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
6-Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
7-People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
8-Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
9-More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
10-Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!