I start pergi gym awal tahun ni. New year resolution gituh. Pergi 5 times a day. Each day for two hours. 1 hour cardio/kickboxing class 1 hour lagi yoga/pilattes. 1st month ok. masuk second month ni almost every day muscle pain merata-rata. Especially kaki la. Since memang my upper body lagi besar dari lower body pon. Turun tangga rasa nak nangis je
Suke thread ni. Makin bersemangat nak jd fit sebab before this jog je, selalu I buat 6-7km tp still tak fit body ni. Now dah start workout dgn skipping je dulu then baru nak try erobik. Ni baru lepas buat skipping 300x.. naik senak perut ni haha..
Gym kat uni I unisex so malu la nak pergi, bercampur2. So I skipping kat bilik tutup kipas sume bg peluh kuar, siap pakai stokin lg tak nak bagi tumit sakit...hahaha...
BTW, Sesiapa ada smartfon I suggest install app runkeeper untuk update uol punya rutin. Iols student lg tak mampu nak beli nike+ tu hehehehe.
ninnamina posted on 19-2-2013 06:27 PM
Suke thread ni. Makin bersemangat nak jd fit sebab before this jog je, selalu I buat 6-7km tp still ...
apa nike + tu? saya pun install apps jugak. Yg sekarang ni commit dengan apps Nike Training Club. Sangat best sebab ada video sekali tunjukkan movements. Ada stages utk beginner, intermediate or yg advanced.
Pas tu boleh pilih workouts ikut target...nak lean ke, nak toned le nak strong....kalau nak focused exercise pada satu bahagia body pun boleh macam buat butt, abs aje..
kalau amik cardio dia, memang lencun habis...yg senang, buat kat rumah aje depan Tv....hehe
ninnamina posted on 19-2-2013 06:27 PM
Suke thread ni. Makin bersemangat nak jd fit sebab before this jog je, selalu I buat 6-7km tp still ...
actually jumlah peluh yg keluar bukanlah indicator jumlah kalori yg terbakar. adakah org yg bersenam dlm bilik yg terpasang kipas (berpeluh sederhana) akan bakar KURANG kalori drp orang yg hanya duduk atas kerusi kat luar bawah matahari terik (berpeluh dgn banyaknya). think about it.
utk lebih selesa better bersenam dlm kawasan yg ada pengudaraan yg baik (either bukak tingkap or bukak kipas sederhana kelajuan so that udara tak stagnant).
tak caya boleh pakai HRM dan test calories burned bila bersenam dgn kipas terpasang vs kipas tak terpasang. saya workout betul2 bawah kipas siling and still peluh mencurah2 dan bilangan kalori terbakar sama je.
nak kenalpasti diet yg sesuai tu senang je tapi nak laksanakan tu yg perlukan willpower he he (ni saya la ni).
makan CLEAN REAL FOOD, and get rid of JUNKS (you know what those are).
nak makan jumlah makanan yg sedikit tapi jumlah kalori tinggi (2-3 peket twisties, satu big bar chocolate, 1 pint of ice cream, etc) atau nak makan jumlah makanan yg banyak tapi jumlah kalori sikit (2-3 cawan lettuce, 20 biji cherry tomatoes, sepotong ayam / ikan / daging, etc)?
google utk dptkan jumlah kalori yg sesuai utk berat dan ketinggian kita sebab calorie intake kita semua tak sama, ikut badan, dan cuba maintain makan byk tu. eating clean definitely helps.
green~tea posted on 1-2-2013 12:35 PM
i think you should do some weight training to gain muscle mass.. dumbell, squat & lunges.... u nak ...
tea.. cuba cadangkan untuk mek ..
mek nk tone bahagian abs .. dan kalau boleh bentukkan bontot pun bagus juga
sbb bila pakai jeans , rasa mcm tak sexy jaa ..
ada register masuk kelas erobik, namun sekadar register ja lah.. perginya tidak ..
mclaren posted on 20-2-2013 12:41 PM
nak kenalpasti diet yg sesuai tu senang je tapi nak laksanakan tu yg perlukan willpower he he (ni ...
yup...it's true. I've done Atkins before and right now i'm on South Beach diet ...saya ada food log and setiap benda saya makan saya akan tulis. Sebab bila tulis kita akan senang nak review and it makes u commit to your diet.
Lagi satu, saya amik psylum husk every morning with kolagen rumpai laut . Bagus sebab psylum husk ni buatkan kita rasa kenyang and tak overeat. Also works as colon cleanser. Bila consume i notice senang nak membuang.
Kalau nak makan carbs pon saya akan makan oat sahaja with milk.
kadang2 makan gak nasik 1 sudu bila suap anak...takdela strict sangat.
cassriena posted on 20-2-2013 02:03 PM
yup...it's true. I've done Atkins before and right now i'm on South Beach diet ...saya ada food lo ...
actually clean diet memang tak perlu nak restrict only makan few foods je. paling penting, try to avoid junks.
ada yg pesan, as long as makanan tu bukan asli, jgn makan. maknanya dah terang2 kena highly processed baru boleh bentuk makanan tu. sekali sekala tak salah lah nak makan....but better avoid if can.
mcm simple carbs like rice tu, boleh mkn tapi sebab carbs ni senang ditukar jadi lemak so kurangkan je, but ok to eat. carbs still kena makan jugak utk bagi tenaga yg cepat jika kita bersenam.
sejak saya amalkan mkn lebih makanan asli ni, satu hari kadang 3-4 kali membuang sbb byk mkn fiber (veggies).
yes keeping a food log is a great idea, to help avoid overeating as well as avoid eating junks
For those of you who are having problems with over eating and eating big portions, I have two tips for you guys. Avoid any fat free products. Not just dairy, but anything that says fat free is highly processed food that is usually high in carbs and chemicals that makes the product taste good to make up for the low content of fat. The problem with these diets is that it is not healthy, and it does not help you to lose weight, because fat free diets are only going to leave you hungry.
The food that is good for you is the one that fills you up and keep you satisfied for hours. Healthy food is also high in nutrients and low in calories like veggies and fruit,lean protein, and whole grains. You should eat fat, but good fat from nuts, seeds, avocado, and olive oil just to name a few. With this diet, you can keep your portions smaller and control your caloric intake, because this food is naturally filling.
The second diet tip that will help you to cut down on your portions is eating red pepper early in the day. It's full of nutrients and fibre and the content in red peppers inhibits the sensors in your intestines to send signal to your brain that you are hungry, so you will be feeling fuller longer and eat less for the rest of the day. Now I am not saying that cutting down on portions is good for everybody, however there are plenty of people who's only limiting factor in weight loss is the fact that they take way more calories in than they use for an energy. You have to take a close and honest look at your diet to see if you are not one of them.
jawapannya adalah bersenam secara konsisten, makan taram jer , kalau stress boleh bertambah gemuk walaupun kurang makan, sebb brain kita dah setup based on kita punya thought
tak yah guna ubat2 yang entah apa2 tu ... saiko orang jer lebih .. dorang jadik jutawan .. pengguna jadik ?
antara vid senaman yang aku dah guna byk kali dan paling berkesan sebb badan jadik fit... bukan slim tapi lembik yer...
vid penuh tak der, aku beli cd dia ni kat mydin lama dulu... senang jer step salsa ..
pilates ni paling susah .. dari senaman lain, tak caya cuba.. macam boring tapi paling berkesan..
yang ni best gak.... boleh bentuk badan sama macam salsa...
ps: pilihan aku tetapi taibo sebb aku suka senaman ala fighting.. ganes sikit
baru terbuka hati nk baca thread ni....bnyk ilmu rupenye
nak tanye....skrg ni me xde dh jog @ g gym...tp skrg nk fokus tang perut so boleh x kalau tiap2 mlm seblm tido me buat sit up?
baru semigu buat masih sakit2 la tang perut n blakang....
ok ke gitu ye? hanya waktu tu je me ada masa utk diri sndiri
Eqal posted on 27-2-2013 09:09 AM
baru terbuka hati nk baca thread ni....bnyk ilmu rupenye
nak tanye....skrg ni me xde d ...
boleh tak spesifik sikit nak fokus apa utk perut?
kalau perut memang dah flat tapi hanya nak tone kan (nak bagi ada definition or nampak muscle sikit or light packs) then boleh je buat crunches tak kira lah siang ke malam. jgn buat sit up sgt sebab boleh hurt spine, tapi boleh buat reverse crunches (baring, kaki lurus, angkat kaki 90 darjah, letak balik tapi jgn bg kena lantai..ulang sebanyak mungkin).
kalau perut ada lemak, nak hilangkan lemak tu, buat la 50ribu crunches pun, takkan hilang lemak tu. nak hilang kan lemak kena jaga pemakanan. kalau dpt jaga makan, takyah buat crunches pun perut boleh flat.
dan tak boleh target nak hilangkan lemak kat perut je. lemak ni kita takde cara nak target reduce spot sini or spot situ...unless kita buat tummy tuck (liposuction and the gang).
jaga pemakanan, inshaallah seluruh badan akan susut lemak.
dan.....not easy nak jaga makan...sbb byk sgt mknan yg sedap2 tp menggemukkan he he (talking to myself mostly).
mclaren posted on 27-2-2013 11:40 AM
boleh tak spesifik sikit nak fokus apa utk perut?
kalau perut memang dah flat tapi hanya nak to ...
sis...tq
ok me 33 thn ni dan ada anak 3 org..yg kecik tu blom sethn pun lg..
so tang perut tu faham2 je lah sis...buncit..
berat badan skrg 51kg...me bersyukur je dgn berat tu...
cume nk kasi solid skit la...tp target utama xmo perut buncit sgt cam skrg
eh sis....sit up yg me buat tu mcm yg sis explain tu...luruskan kaki dan angkat separuh...sakit jugak la (me main sebut je sit up hahah)
bab mkn tu me memg setuju dgn sis...perlu disiplin yang tinggi....
Post time 18-2-2013 12:26 PM
Sangat best sebab ada video sekali tunjukkan movements. Ada stages utk beginner, intermediate or yg advanced.
