Monday, June 4, 2012

Tips:Diet for Fat Loss


Klu nak body cantik, muscle ada shape body fat percentage kena reduce laa. Sazali Samad tu fat percentage dia just 6-9%.

  • Overall klu nak turunkan berat badan, memang kena elakkan makanan berlemak. Cthnya:
  • Elakkan makanan bergoreng no mee mamak, no char kuey teow, kari, masak lemak, ape2 je la yg bersantan
  • Digalakkan mengambil makanan rebus, sup2, singgang, ikan bakar, asam pedas, stim foods
  • Elakkan makanan berlemak. No cake, cheese (unless low fat), xmo susu pekat lemak manis (sbb ingredient utama minyak masak yg diblender ngan susu), no butter, no margarine, no cream tak kiralaa cream kek ke, roti berkrim ke, susu penuh krim ke.
  • No excess karbohidrat (nasi, mee, bihun, roti, biskut, ubi, kueh). Karbohidrat  klu amik excess akan ditukarkan jadi lemak.
  • Snacking habit kena monitor gakk. Klu mu suka snack, tukarkan kepada buah-buahan less calories
TIPS:
  • Sebelum makan minum air kosong segelas, so perutmu tak byk space tuk makanan less intake, less kalori.
  • Makan byk sayur. Faedah die, automatic mu akn kurangkn nasi, sayur niee satu senduk bru ada 0-20kalori, nasi sesenduk ada 70kalori. Lagipun sayur buat kita kenyang lama, sbb susah nak digest so die stay lama lam perut.
  •  Ni sample 1500kcal for weight loss diet:

WAKTU
MAKAN
HIDANGAN
MAKANAN
SAIZ
HIDANGAN
Sarapan pagi
Roti mil penuh @
Oats @
Capati/tosei
Teh
Susu tanpa lemak
2 kpg
5 dsp
1 kpg
1 cawan
2 dsp
Makan
tengahari
Nasi putih @
Mee/bihun/kuey teow @
Ikan/ayam/daging*
Sayur
Jambu batu
1 cawan
1 cawan

1 ketul
1 cawan
1/2 biji
Minum petang
Sandwich sardin
Teh
Susu tanpa lemak
2 kpg
1 cawan
2 dsp
Makan
malam
Nasi putih @
Mee/bihun/kuey teow @
Ikan/ayam/daging*
Sayur
Betik
1 cawan
1 cawan
1 ketul
1 cawan
1 potong

EXERCISE
Diet saja xcukup, may be kesan xbeberapa nampak mesti combine together ngan exercise at least 3times perweek, each session more than 45minute.
Tujuan exercise:
  1. Nak bakar lemak. Bila kita exercise badn akn guna sumber karbohidrat dlu selepas 30-45minute baru bakar lemak. So klu exercise less than 30minutes, mu akan cpt lapar, makn byk berat tak turun-turun.
  2. Nak tingkat kadar metabolism badan. Pembakaran tenaga waktu rehat. Org yg tak exercise metabolism rendah cth 1000kcal je, tapi dgn exercise walau dlm rehat pun mungkin mu burn 1500kcal, so lagi senang turun berat. Di ingatkan, metabolisma yg tinggi ni hanya boleh dikekalkan dgn exercise minimum 3times perweek, klu dlm tempoh 72hour mu tak exercise, metabolism akan abruptly fell down, rugii kebenor nak naik balik susah. 
  3.  Must remember hanya exercise aerobic will help U burn fat. Exercise ni jenis low intensity, long time cthnya jogging, brisk walking, endurance sport, trackmail. I give U situasi, mu suka gi gym angkat berat bertongkol2, Exercise yg macm ni just burn ATP & glikogen not fat, but it can help U to shaped out, tone ur muscle….Tak salah tapi, after that daa lepas angkat menda2 berat, gi jogging for 30minute so mu akan burn fat better.
·         REMEMBER: to always bring along water bottle during exercise, bukan bawa je minum sekali each 20-30minutes of exercise. If not the effects of not enough water intake will troubled U
SUPLEMEN
U can try Ripped Factor, advanced fat loss protein for serious trainer. This one dia ada protein to build muscle, very less less karbo, ada caffeine to boost up metabolism dan L-carnitine to burn fat better.

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