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Pakai waist trainer tu bagus diamalkan,selain dpt body yg cunKo Boleh sekat makan.
Nak masuk banyak rasa Kenyang,xboleh sumbat makan banyak.
Otomatik seminggu pakai je
Lepas Dari tu ko nak makan banyak mmg dh xlalu,sbb ko dh Latih
Kuantiti banyak mana yg perut ko perlu.
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Mcm fp ni saiz biasa Jd amik saiz s..
Korset,waist trainer ni ko kena amik 4-7inchi kurang dr saiz pinggang ko.
Contohnya pinggang 29' jgn amik yg Lebih besar,amik yg kecik 24'
Nanti Kau pm je saiz pinggang Kat fp,
Fp kirakan nak amik saiz apa.
Tp mula pakai mmg senak Sikit,fp pakai waktu malam masa nak Tido awal2 dulu,
Bangun pagi terus buka tgk cermin,mmg cantik badan.jd amalkan je.
Kalau Jenis nk Kawal segera makan,rajin amalkan sentiasa.
Beli lah 2 Jd Leh tukar2
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Kaka ni jenis tak pakai sgt yang fitted macam korset atay waist trainer tu secara harian..kecuali kalau nak p kenduri atau majlis2. Kalau p kerja tu biasa pakai slimming panty atau slimming suit. Kalau kat rumah nak tido tu bila rajin baru pakai. Dulu2 la, time tahap kerajinan memuncak.
Sekarang ni nak start balik la..ambik semangat chuols semua. Malam tadi sapu slimming gel. Beli 2 tiub kekununnya. Last2 sampai sekarang pun tak habis2 lagi...ha..ha..Pakai slimming panty yang panjang sampai ke bawah p***dara tu. Selesa jugak..tak de rasa senak. Tapi nak dapat effect macam waist trimmer tu tak ada la. Lagi pun, anak dok menyusus lagi..kalau tak lapik, takut panas pulak dia. Tapi best je..rasa macam padat je badan. Minggu depan pelan2 nak pakai yang lagi mencengkam kat pinggang pulak.
Sebelum tido semalam, buat abs challenge for day 5.
*30 kali sit ups
*12 crunches
*12 kali leg raises
* 20 saat crunches
Dalam 4 jenis kat atas tu, rasanya yang paling seksa bagi kaka, plank tu la. Nampak macam senang..tapi...
Squat dah buat siap2 masa kat opis...tiap kali masuk toilet buat 15kali. Tapi yang sebetulnya kena buat sekaligus 60 kali..he..he...
Pagi ni masa bersiap2 nak p kerja, tiba2 panty rasa basah. Bila check...terpeot la pulak. Memang tak jangka...sepatutnya around 4th of april...mungkin sebab buat challenge ni kot..ha..ha..ha...lawak pulak bila pk... |
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nak joinnnnnn jugakkk laa
ambik semangat uols |
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ok akan start malam ni jugak. buat exercises and pakai slimming cream (yg dah beli dari tahun lepas kekeke tak abis2 jugaaa) |
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Edited by DayangKirana at 30-3-2016 12:48 PM
nak keep fit, bagus, but u can't simply letak ur limit untuk calorie intake.
sebab kalau u took less calorie than what your body need, end up u might get sick - for sure mesti akan ada side effect.
So, i nak share pasal kalori counting..since i pun dah start measure my calorie intake for each meal.
first.. u need to know ur BMR.
BMR ni indicative tenaga yang diperlukan untuk maintain ur body (termasuk la semua vital organ and function nye).
kat bawah ni dia punya calculation.
Nak senang, ada calculator, check kat sini
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
Then, untuk kira berapa minimum calorie yang badan u perlukan untuk sehari, u kena multiplied by an 'activity factor'.
Activity factor ni means tahap daily physical activity.. contoh u ni jenis tak senam langsung, or may be senam 2-3 kali sehari or jenis hardcore. Bukan setakat senam saja, tapi aktiviti lain mcm jenis kerja u. Jenis duduk ofis 9-5 or may be kerja angkut batu-bata semua tu pun amik kira.
So, boleh refer below:-
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
As for me, my daily calorie intake = BMR x 1.375 = 1809 calorie.
Inilah jumlah tenaga/calorie yang diperlukan untuk maintain badan, weight dan activity harian I.
So, lets say u nak kurus, then shud tolak 500 calories from your min calorie intake tadi. Contoh like mine, untuk kurus paling kurang i kena amik 1309 calorie sahaja sehari (1809 - 500).
And that is why medical and health bodies kat US suggest kalau u nak lose weight secara sihat, calorie paling kurang utk woman is 1200 and men pulak 1800. tu yang paling low, anything less than that is not healty and dangerous.
or, other than that, u boleh kurangkan from 15-20% saja.
Harap membantu. 
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Bagu info ni..kalau macam tu kena kira BMR dulu la ye...let say kalau buat senaman ringan2 kat opis dan buat 30 days challenge tu consider sedentary atau lightly active ?? hi..hi..
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)
= (10*59kg) + (6.25*167cm) - (5*37) - 161
= (590) + (1043)-185 -161
= 1287
Kalau darab dengan 1.2 (sedentary) = 1544 kalori
So kira yang minimum je la kot..kalori intak 1200 Kalori...boleh ke macam tu?
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Since u've alredy asking, let me share this..
Sedentary- If you’re sedentary, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- No moderate of vigorous activities.
- Unless you do at least 30 minutes per day of intentional exercise, you are considered sedentary.
- Spending most of the day sitting (e.g. bank teller, desk job)
- The majority of people will be considered sedentary.
Lightly Active- If you’re lightly active, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- Daily exercise that is equal to walking for 30 minutes at 4mph. For an adult of average weight, this amount of exercise will burn about 130-160 additional calories.
- More intense exercise can be performed for less time to achieve the same goal. For example, 15-20 minutes of vigorous activity, such as aerobics, skiing or jogging on a daily basis would put you in this category.
- Spending a good part of the day on your feet (e.g. teacher, salesman)
Active- If you’re active, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- Daily exercise that is equal to walking for 1 hour and 45 minutes at 4mph. For an adult of average weight, this amount of exercise will burn about 470-580 additional calories.
- More intense exercise can be performed for less time. For example, jogging for 50 minutes per day.
- Spending a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active- If you’re very active, your daily activities include:
- Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.
- Daily exercise that is equal to walking for 4 hours and 15 minutes at 4mph. For an adult of average weight, this amount of exercise will burn about 1,150-1400 additional calories.
- More intense exercise can be performed for less time. For example, jogging for 2 hours minutes per day.
- Spending most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
source
kalau u boleh start by taking 1200 calories, that's ok.
or u can decrease calorie intake slowly.. 5-20% reduce is good enough.
i bukan expert, harap maklum..
sebab i pun masih belajar and trying to improve my lifestyle..
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mmg lembikk.. sbb tu bila mlm tergolek. 2 mgu jer berthn..
dah x buat dah.. x thn nafsu mkn...
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wah..pagi ni paling2 dah amik 400 kalori...kui..kui....patut la berat badan susah nak turun...tak boleh jadi ni..dah la duduk je kat opis ni. Bergerak pun ala acah2 je..ha..ha...kena rancang menu ni... |
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dah kira
Fat iols 19% wah standing dengan persen fat atlit  |
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nak beli jugaklah nak capai target A4 kekdahnya
walaupun pinggan iols sekarang dah 60 cm tapi iols nak ramping lagi leh jadik ciki ciki cina pegang kertas A4 viral kat tenet
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Blueberri replied at 31-3-2016 11:26 AM
nak beli jugaklah nak capai target A4 kekdahnya
walaupun pinggan iols sekarang dah 60 cm tap ...
Boleh lah kita join pegang kertas A4.. Cabaran pinggang A4 ciki cari forum |
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jaga kalori pemakanan je....80 % pemakanan...20% senaman.... |
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Mana acikkkk....jelezzz tau..ha..ha..kipidap..
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Kaka rasa mcm susah je nak capai..bagi laluan kt ciki2 lain..kaka amik cabaran A3 dah le..ha..ha...time periodnya, rasa lain macam malasnya...kenapa kemalasan ini melanda kaka pun tak tau la...tapi still lg buat cabaran 30 days challenge tu. Tapi makannya tak berapa nk terjaga la..lps ni harap2 boleh lakukannya...amboi ayat bm kaka..ha..ha...
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kaka, sekarang iols menten jer berat nih
dulu pun iols pernah gumuk sampai leh capai 60++kg  , iols dah fobia, sekarang dah 43 kg 
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Category: Wanita & Lelaki
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Post time 29-3-2016 12:33 PM
Author
