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Originally posted by limesherbet at 19-10-2006 01:01 PM
kalau nak badan cantik kenela sacrifice tul tak
:setuju:
nasi sebenarnye takleh makan
:no:
sebab kandungan gule manyak ohhh
kalau nak makan nasik gak..makan brown rice leh tak?
brown rice:stp:.how it looks like:hmm:
kalau nak turun lagi cepat, jgn makan nasi langsung
:hatdown:
tapi kalau u tak tahan..memang kene makan nasi putih jugak..ambik sikit je la. 1 atau setengah cawan.... selain ikan/ayam...pinggan tu lebihkan sayur.2 per 4 tu letak sayur, lagi suku nasik, lagi suku ikan/ayam..daging tak digalakkan k... sebab banyak kandungan lemak.
:love::love:this point very good
kalau boleh nasi putih ni tak digalakkan la...sebab nasi putih ni kandungan calorie tinggi..lepas tu nanti cepat lapar
betul ke ni:hmm:
kalau susah sgt.. u dah biase makan nasi 2x sehari kan? mule mule reducekan ke 1x..pastu bile body u dah boleh adjust,kurangkan lagi.
:love:this point also accepted
kalau nak makan nasik makan mase lunch..jgn tuk dinner. pastu tryla berjinak jinak dengan brown rice or roti wholemeal, buat sandwich..letak sayur banyak banyak sedap & tak menggemukkan
:tq:
letak chicken breast etc..
chicken breast?:stp: u mean rip? |
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Reply #35 jojoba_beads's post
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agak agaklah supaya bila time ko push up tue, tak "menderitakan" ko..every day buatla istiqamah..hehe.. |
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reply post #1
saya nak mencelah --
sebab saya memang active dalam sukan
and very interested in healthty life and
good body -- since zaman first year university dulu --
now -- saya join clark hatch -
anyway --
re: lower abs -- camana nak dapat flat tummy ---
simple exercises for beginners -
(syorkan jumpa doctor dulu - tapi kalau nak start secara
slow dulu --- boleh cuba ni then see a doctor --
and get the advice re: your weight and how much
u shud lose and sheep like that -- )
1 -- sit up --- (lie on your back - on the mat)
breath in masa push the head up
breath out masa lower the head
8 times
2 - side sit up -- (lie on your back - on the mat)
put right knee over the left knee
breath in masa push the head up towards the right knee
breath out masa lower the head down
8 times
3 - change the left knee over the right knee
breath in masa push the head up towards the left knee
breath out masa lower the head down
8 times
4 - lie on your back (on the mat) raise both legs up straight ---
and push the head towards it --- breath in -
and breath out when lower the head down
8 times
5. lie on your back (on the mat) both legs up straight -- do the bicycling --
8 times
this 5 simple exercises -- REPEAT 3 sets
when u get familiar with it --
increase from 8 to 15 then to 25 times --
* -- BREATHING IS IMPORTANT --*
those tak sampai pun 30 minutes
and if u can take ur time doing that --daily
i guarantee your tummy will be flat
within 3 month BUT.........
-------------------------------------------------
BUT --- WITH cara pemakanan yang betul juga --
1. banyakkan sayuran dan buah buahan
2. kurangkan makanan berlemak banyakkan ber steam -
3. kurangkan minyak - guna olive oil kalau boleh -
4. kurangkan JUNK food - such as potato chips
pop corn, french fries - vegetables stick better (celery / carrot)
5. kurangkan fast food -- especially from
KFC, mcDonald's, etc etc
6. kurangkan makanan bergula or minuman bergula
7. ambil karbohydrate - seperti nasi or potato
dengan moderation -
8. PALING PENTING --- minum AIR PUTIH (mineral)
paling paling pun 6 glasses each day
(recommended 8 glasses)
*boleh makan makanan dari #2-#6 tapi jarang2 tak apa
bukan hari2 belasah benda tu :nerd:
so -- thats the simplest way to get flat tummy.....
ni cuma untuk beginner --
belum lagi ke push up dan sebagainya....
saya buat push up ( guy's push up)
untuk strength mostly -- terutama bila ada
race yang saya enter -- (that week saya
akan tambahkan sikit exercises tu )
GOOD luck to you -- |
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Originally posted by limesherbet at 19-10-2006 01:01 PM
kalau nak badan cantik kenela sacrifice tul tak  tapi buat permulaan ni buat slow slow la..jgn buat drastically. nanti sminggu buat lepas tu sbulan stop. buat slow slow dulu
nasi sebenarny ...
thats gud ya.. btw.. i should try tp slow2 ler.. u seem like a dietician or nutrician or else.. haha.. pakar jer.. amik masa ler kot n pas raya baru leh cuba.. btw.. skang tengah pose.. berat pun turun skali.. huhu:pmuka::pmuka: |
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dexa, thanks for your info...ni dia panggil crunch kan? bukan cam sit up tuh kan? kira angkat kepala & dada takdelah sampai mcm sit up...anyway dh buat lama tp tak nampak hasilnya sgt...mungking breathing technique tuh salah... |
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Originally posted by dexa at 19-10-2006 06:36 PM
saya nak mencelah --
sebab saya memang active dalam sukan
and very interested in healthty life and
good body -- since zaman first year university dulu --
now -- saya join clark hatch -
an ...
clark hatch tu pebenda??? sukan pe tu.. nway tq 4 d info... ada lagi maklumat lain? |
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Originally posted by jojoba_beads at 20-10-2006 12:11 PM
clark hatch tu pebenda??? sukan pe tu.. nway tq 4 d info... ada lagi maklumat lain?
clark hatch fitness centre
tu ialah gym kalau u nak jadi member
ha - boleh guna weight depa
and pool depa
sauna gelanggang squash etc etc..
very good gym --
nanti saya akan updated tentang moderation
and other simple exercises --
kalau sesiapa yang minat larian (long distance)
boleh bertukar tukar fikiran juga -- |
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Originally posted by jojoba_beads at 20-10-2006 12:02 PM
thats gud ya.. btw.. i should try tp slow2 ler.. u seem like a dietician or nutrician or else.. haha.. pakar jer.. amik masa ler kot n pas raya baru leh cuba.. btw.. skang tengah pose.. berat ...
teehe aint a nutritionist ke ape just dat lime joined fitness first dah 3 tahun.. pastu ambik personal trainer. so banyak la bende die ajar & info die kasi. banyak knowledge dapat...what works and what doesnt. so ape yg kite tau n practise, kite share la :bgrin: takla rugi duit kalau blh share
breathing technique tu... when u contract ur abdominal muscles..u gotta EXHALE... when u expand d abdominal muscles,baru INHALE....and do not hold ur breath :no: nanti tak effective. dont arch ur back...nanti ur back injured
i.e bile u buat crunches(crunch pun ade mcm mcm jenis),bile naikkan kepale hembus keluar, bile turunkan kepale...u tarik nafas. kalau tanak confuse, any strength training u buat,bile nak gune energy tu,u exhale. another thing, bile contract tu, pause 1 sec baru turun
u cannot do it every day taw :no:...selang selang...hari ni buat,esok cuti then d day after buat balik. recovery period ni crucial.... at least 48hours takleh work on the same muscles.kalau tak, bile abdominal muscles u koyak(bile u buat crunch semue tu, muscles u koyak)...bile mase die nak recover & build strength? kalau untuk upper-ab kene buat at least 30x..... u gotta feel the burning sensation. kalau 8x, rasenye tak cukup :bgrin: for d oblique muscles, mule mule mayb buat 10-15x...sebab situ muscles cepat tired
takyah risau sgt pasal brape kali buat...dont hafta b so calculative. setengah org yg dah lame tak buat tu mayb 10x dah rase tired. d key point is to feel an intense "burning" sensation in the muscles.... kalau u boleh push urself beyond the burn & continue to work d muscles...u can achieve superior results in less time :pompom:
every time u nak buat abs exercise, work on ur
1-upper ab
2-lower ab
3-oblique muscles(ni bhgn tepi)
.....repeat satu round lagi sampai 3sets
to mk it short:
- mase contract, exhale.....mase expand,inhale
- mase contract, pause 1 sec baru continue
- buat sampai rase burning sensation....better off, push urself
- 1day buat, 1day off
- keep in mind dat abs exercise ni untuk membantu je...nak tone ur muscles.no such thing as spot reduction.....paling penting, ur diet & cardio- mesti kurangkan lemak lam badan.....drink plenty of water throughout d day & get ur 8hr-sleep |
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Originally posted by lows^man^lyrics at 19-10-2006 03:17 PM
:setuju:
:no:
brown rice:stp:.how it looks like:hmm:
:hatdown:
:love::love:this point very good
betul ke ni:hmm:
:love:this point also accepted
:tq:
chic ...
:lol manyak panjang oh :tq: .... mod...brape banyak quote daa :bgrin: |
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[quote]Originally posted by limesherbet at 20-10-2006 03:39 PM
teehe aint a nutritionist ke ape just dat lime joined fitness first dah 3 tahun.. pastu ambik personal trainer. so banyak la bende die ajar & info die kasi. banyak knowledge dapat...what ... [/qu
that would b great.. bape kena byr nk jadi mmber n monthly fees kat fitness first? personal trainer tu bape lak nk kena bayar.. absolutely mahal tu.. |
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Tapi makan kena jagala... distribute 6 meals per day evenly (3-4 hours in between) .... increases physiological activities and hence increases metabolic rate througout the day. Having more muscle (wihtout being too muscular) pun leh membantu sbb proven..
more muscle = higher metabolic rates
Kardio kena buat gak sbb dapat bakar lemak2 especially kat area tummy, where dia suka sangat melepak. At least twice weekly min 30 minutes.
Bab2 basic mcm takleh makan lemak2, santan2, kena jaga makan and so forth bla bla bla pot pet pot pet tu.. kenala ikut... what to do.. that's the rule..
Kalau tak.. penat jerla exercise lower abs.. unless u have lots and lots of money to burn utk buat liposuction etc...
:nerd: |
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wow.. this is indeed vey fruitful information to me... siap ngan animated pix lagi. thumbs up pal!
noted sis dex ada tulis earlier but kureng paham la...
hehehe.. kite tgh ade crisis perut buncitttt nie huhuu. tiap tahun naik 1/2 inci. mane bole jadi.
kalo ade tipin sis dexa mesti best to guide kan.. bole naikkan saham yg semakin merudum ini huhu.... |
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Reply #54 guynextdoor's post
hahaha 1/2 inches :nerd:
macam la 50 inches ---
sebenarnya besides sit up and crunches yang paling
senang nak banyak stamina di samping pecahkan lemak
dan kurangkan cholesterol ialah dengan berjogging
3 times a week at least -- or brisk walk -- kalau tak suka
jogging -
masa warm up tu - stretch - la --
after jogging ( lebih kurang 30 min ka)
buat cool down stretch ---
yang ni memang saya boleh guarantee
saham guy naik 200% -- dan badan pun lawa -- |
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Reply #55 dexa's post
1/2 " setahun lama2 cam sumo la kan.. >50 in i guess huhu
bab jogging tu ade sooosah sikit sbb kalau dah balik kerja dah malam.. susah la kan. ingat nak beli threadmill takut jadi tukun lak... huhu
brisk walk je lah ekkk.....
tgh eager practice nie... ade orang guarantee next 3 months mesti flat.. nak 'print screen' dulu... kalo x berjaya bole masuk tribunal huhu |
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Reply #56 guynextdoor's post
ahhhh penat balik kerja jogging, eh...
well then - brisk walk is the safest bet --
plus the sexercises yang i mentioned earlier
(the the one from tipin)
very simple -- and as i said -
i can guarantee in 3 month for you --
perhaps tummy u pun tak buncit mana -
u aje yang perasan --
but if u religiously do those abs sexercies --
i am sure -- soon you will get a nice body --
even nicer than now :nerd:
gud luck ---
errr whaddaya mean -- print screen eh ? |
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print screen? camanayo... cam copy paste lah.. tapi copy whatever ade kat screen and freeze cam pix.
dun tell me u r not computer literate? confused ni.
well, mase mude2 dulu2222 waist dlm 29. then naik2... la nie 35. apa kes?
plz help me!!! |
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Originally posted by jojoba_beads at 21-10-2006 12:49 AM
Originally posted by limesherbet at 20-10-2006 03:39 PM
that would b great.. bape kena byr nk jadi mmber n monthly fees kat fitness first? personal trainer tu bape lak nk kena bayar.. absolutely mahal tu.. ...
personal training kalau 8+2free session... rm1000.kire 1 kali rm100 la
kalau 28+2free sessions.. 2850..tak ingat.slalu lime 2x sminggu buat dgn my personal trainer..other days join aerobic classes n buat sendiri...once a week jog kat beach..slalu masuk gym pun tak best. so kire dlm sbulan tu habiskan 10sessions tu. tapi sllalu ambik package 2850 tu...gune dlm 3months or less
neway lime ambik PT ni suke suke je...bagus jugak.and s'times bile malas tu adela org yg motivate & push.hehe.n also sronok sebab die pay attention kat kite je n he guides me. kire mcm die jage kite la.list ape yg nak buat pun die yg sediekan...weight training+cardio. so pergi gym dan preparekan diri tuk ditorture oleh PT saje :bgrin:
PT ni u tak payah ambik..banyak info u blh dapat on d net. tapi i prasan..setengah cara dlm net tu tak betul. so u gotta look for d right ones la. tapi galakkan u join gym...bagus. sebab kalau nak buat kat rumah ke ape ke... guarantee u akan malas
kalau beli threadmill or mane mane ex machine pun sure skejap je gune pastu buat decoration kat rumah :lol . join gym pun mcm mcm boleh buat,u wont get bored. then bile pergi gym, sronok tgk semue org workout...motivate kite tuk work hard. sebab semue org gi situ untuk 1 tujuan..for health n fitness
neway ape ape jus pm k  |
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another thing, kalau nak achieve great results... mesti slalu buat cardio.... paling sikit 5x sminggu.... the most is 6 times a week. one day kene off for recovery.... and tiap kali 1hr-1.5.ni untuk yg dah biase. exercise ni kene jadikan daily routine
yg dah lame x ex...start off with 15mins...then gradually increase. |
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Category: Wanita & Lelaki
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Post time 19-10-2006 03:17 PM
Post time 19-10-2006 06:36 PM
Author
