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Post by Yoshiki Hizaki on Sept 9, 2009 14:07:04 GMT 8
Hye Everybody , Welcome To Thread Excercise And Diet.Im Here To Give Some Advice About How To Manage Ur Excercise And Diet Everyday , and In A Life. First Topic are : 3 things to NEVER do while exercising... Here are 3 pet peeves of mine where people are just wasting their time at the gym... I can't tell you how many times I see people sabotaging their results by doing these useless things while attempting to workout: 1. Talking on the cell phone while working out -- I'm not kidding... I've even seen people talking on their cell phone while doing ab exercises on a mat. I can't help but laugh when I see this. But it's sad if you think about it. Are you going to tell me these people can't leave their cell phone in the car for 45 minutes so that they can actually concentrate on their workout and put their mind into what their doing? If you want results, cell phones need to stay in the car. Anyone who can't get away from their cell phone for 45 minutes needs to re-evaluate priorities in their life. After all, what did they do 10 or 15 years ago when they didn't have a cell phone? I'm sure they were able to get an uninterrupted workout at the gym back in the non-cell days. 2. Reading a magazine or newspaper while working out on a treadmill, exercise bike, or elliptical machine --This is another worthless waste of time. If you can actually read while exercising, then you're not working out hard enough, and not creating the mind-body connection during exercise that is needed to get the best results. Have you ever noticed that all of the people on the cardio machines reading magazines are usually the ones with the worst bodies? And by contrast, the people actually training hard using resistance training (weights) are the ones with the best bodies... take a look around and I think you'll notice the trend too! 3. Watching TV while working out on a cardio machine --Same concept as the reading while working out... If you're distracted by TV, then your mind is simply not in the game enough to get good results. Keeping focus on what your muscles are doing, working intensely, and maintaining that mind-body connection are what will create the best bodies. So, if you want results, throw away the newspaper, get off the boring cardio machines, and actually do something that will change your body, such as: *full body weight training *kettlebell training *high speed rope skipping *high intensity circuit training *bodyweight training *sprinting *and other forms of high intensity resistance training or interval training. I'll be back with more .. Source : www.truthaboutabs.com www.favouritefoodsdiet.com www.askmen.comimg141.imageshack.us/img141/6201/shoes.gif
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Post by rienn on Sept 9, 2009 14:17:04 GMT 8
ada lg satu... exercise sambil mengunyah/makan  |
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Post by Yoshiki Hizaki on Sept 9, 2009 14:24:17 GMT 8
ada lg satu... exercise sambil mengunyah/makan Thats Good! 10 Marks. (Like Actually u Do's) huhu  |
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Post by Yoshiki Hizaki on Sept 11, 2009 9:05:49 GMT 8
Do Men and Women Really Need to Work Out Differently? Should Men Do Different Exercises than Women?This is one of my biggest pet peeves in the fitness industry... So many men and women "think" they need to work out drastically different from one another. For example, many women think they need to do 20 or 30 reps per set of every exercise with little pink 3 or 5 lb barbie weights, because if they actually lift heavier weights, they falsely believe they will "bulk up". Also, many men think they need to do 1-rep maxes to build muscle... this is simply not true... overall training volume and a caloric surplus builds more muscle than does 1-rep maxes... although I'm not saying there isn't a time and place for 1-rep maxes. One of my biggest frustrations over the years when I was training lots of females and I would show them the workout I wanted to take them through... they would say something like... "I don't want to do those exercises. That looks like a man's workout!" And they would go back to their little pink 5 lb dumbbells and endless cardio routines and keep getting NO RESULTS at all for months or years. However, the females I trained that were open-minded enough to trust me that if they used heavier weights they would not "bulk up" (as long as their caloric intake was in the correct range), always got tremendous results. As a matter of fact, some of the leanest females I've trained over the years were the ones that actually trained with the heaviest weights. I had a few female athletes that could deadlift 175 lbs and they were VERY lean, and NOT overly-muscular. In fact, they had very feminine, but lean bodies. They lifted HEAVY weights in relation to their size and they NEVER bulked up. Another example is that almost every female I ever trained thought they couldn't use more than 5 or 8 lb dumbbells for an overhead dumbbell press or a dumbbell chest press. However, when they were open-minded enough to actually try to train their body under more resistance (and thereby create a REAL stimulis for change), most women were almost always able to press 20 or 30 lb dumbbells instead of the 5's or 8's they were used to using. So my rant in this article is for us all to please stop with the insanity of thinking that we all need to train so radically different whether we're a man or a woman, but rather realize that we are all HUMAN BEINGS. I don't care if you're a man or a woman... the laws of exercise physiology will always show that variations of squats, lunges, deadlifts, presses, and rows are some of the best exercises for humans, regardless of gender. And this applies whether your goal is fat loss or muscle building! Yes, even if your goal is just fat loss and not muscle building, you still need to train your body under progressively heavier resistance (relative to your current strength) to stimulate your body to actually want to change over time. *Note - when I say "heavy training", I mean heavy resistance in relation to your individual strength level. For example, a heavy resistance in a particular exercise such as a deadlift or squat may be 300 lbs for one person, and only 70 lbs for another person. All that matters is if the weight that you use is challenging for you. Now I will concede that I use slightly different styles of training whether the goal is fat loss or muscle building (notice I said different styles, not different exercises), but the bigger factor is actually your caloric balance... Creating a caloric deficit for fat loss or creating a caloric surplus for muscle gain, while still training intensely for either goal. So I say let's all stop training like men or training like women, and let's all start training like human beings in order to get RESULTS! I'll be back with more ..EVEN THE THUMB IS DOWN! Source : www.truthaboutabs.comwww.favouritefoodsdiet.comwww.askmen.com
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Post by Eyna alamanda (adreana) on Sept 11, 2009 21:46:23 GMT 8
Ku memang tak der masa nak exercise..bukan nyer alasan...dah coba curi masa tak dapat gak...sekarang dah happy bebanyak produk yg aku try aku dah jumpa yg terbaik...;JUSMATE 5' memang berbaloi... ;D ;D ;D
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Post by Yoshiki Hizaki on Sept 11, 2009 23:28:54 GMT 8
Ku memang tak der masa nak exercise..bukan nyer alasan...dah coba curi masa tak dapat gak...sekarang dah happy bebanyak produk yg aku try aku dah jumpa yg terbaik...;JUSMATE 5' memang berbaloi... ;D ;D ;D As for all of the new miracle pills and powder that everyone asks me about....again, PLEASE don't waste any money on this stuff. This is exactly how the pharmaceutical and supplement industry makes billions off of people that are simply lazy and looking for a quick fix. They take the quick fix pill ,powder or diet, might lose a few pounds, and they subsequently lower their metabolism by losing lean muscle. Then they gain back all of the weight plus more, in the long run. So then when the next magic pill or powder comes out, they buy that, make the pharmaceutical and supplement companies even richer, lose a little bit of weight again, wreck their metabolism again, eventually gain back even more than before, and go back to searching for another fad diet or magic pill/powder. This is an endless cycle that constantly goes on, and all that happens is these companies that promote this CRAP get richer, while the frustrated dieters get fatter. I'm serious, look at the stats...over the last 20 years, diet pills and supplements have exploded in popularity, while the population has simultaneously gotten fatter and fatter. Obviously, the pills , magic powder and supplements have not solved the problem, and if anything, have only made things worse. ** Imagine, if this bogus powder can reduce our weight, why there is many company still produce and produce the same, but the result is none and temporary only. Why there was no Just The Only One ? They all Make Money. Think It Yeah.. ** This is an article by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist. I'll be back with more ..THE THUMBS IS UP NOW! Source : www.truthaboutabs.comwww.favouritefoodsdiet.comwww.askmen.com |
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Post by Eyna alamanda (adreana) on Sept 13, 2009 9:35:17 GMT 8
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Post by Yoshiki Hizaki on Sept 13, 2009 22:18:16 GMT 8
Memula ku memang tak percayer tapi bila ku dah stop about 3 month berat aku tak ler naik coz ku cuma ambil makanan yg perlu jer...he..he..mcm biase ler buat kerja umah 2 pun kire exercise kan. a'aahhh betul adreana..keep it up..mengerakkan anggota badan dan berpeluh pun di kira bersenam...hehe |
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Post by Yoshiki Hizaki on Sept 14, 2009 0:11:12 GMT 8
Why Do You Miss Your Excercise ?
This Time I wanted to talk about excuses for why many people don't workout or miss workouts.
Here's a common theme I see all the time at the gym...
Somebody that was doing well working out and finally starting to get results at the gym all of the sudden stops coming in for several months.
When they eventually come back and start working out again a couple months later, they're usually back in horrible shape, have gained back all the weight or more, and lost most of their strength gains that they worked so hard for.
So while talking to them, I'll ask where they have been the last couple months, and that's when the excuses start...
--Perhaps it was that they had a special assignment at work and have been "too busy" to work out lately
--Or perhaps it was that they had a shoulder or arm injury so they thought that they couldn't work out during this time
--Or perhaps they had a knee, ankle, or leg injury so they thought they couldn't work out.
--Or perhaps they were busy with house renovations, or family issues, or too busy with the kids, etc, etc, etc... excuse, excuse, excuse
You can see where I'm going with this... if your health & fitness and how you look and feel is important to you, then there is no such thing as an excuse. Either you want it, or you don't, and it's either going to be a priority in your life, or it's not!
After all, your health and fitness determines not only how good you're going look and feel every day that you're on this planet, but also how long you'll exist on this earth to enjoy the time you have with your friends and family... So with all of that said, why wouldn't you make your fitness a priority in your life!
Here's my opinion on the example excuses above...
*Excuse #1 - Too busy at work:
Ok, so why don't you squeeze in really brief but really intense 5 minute workouts before and after work each day... after all, that's only 10 minutes of your time, and despite popular belief you CAN stay in excellent shape working out as little as 5 or 10 minutes a day (as long as your time is well spent with the right exercises and right intensity).
*Excuse #2 - Shoulder or arm injury so haven't worked out:
Bum shoulder... so what... are you saying your legs and abs don't work all of the sudden just because your arm or shoulder is hurt? After all, most of your fat loss and metabolism-boosting results come from lower body based exercises anyway, as they burn more calories due to the larger muscle groups involved.
Your upper body injury just gives you a good reason to focus even more intensely on your lower body, abs, and interval training during this period when you won't be able to do upper body exercises.
*Excuse #3 - Knee, ankle, or leg injury so haven't worked out:
Ok, so now you're saying that just because you have a leg injury, that somehow your upper body no longer works? Even if you need to walk in there on crutches, and then do nothing but seated upper body exercises, that's a lot better than doing nothing and letting your entire body get weak and soft during the time while your leg heals.
Now don't get mad at me about these injury excuses... Believe me, I DO understand that there are some serious injuries and disorders that do prevent some people from doing any exercise at all. However, for most minor injuries, there's no excuse not to at least continue doing some form of exercise.
*Excuse #4 - Too busy with the house, family, kids, etc:
Once again we need to get back to priorities. If your house and kids are priorities, why wouldn't your health and fitness be top priorities also, so that you can enjoy your life and everything and everyone in it!
Remember, you don't need to work out for hours every day to be in great shape. It's all about maximizing the intensity and amount of full body musculature you work in a given time period, even if that time period is just a brief 4 minute daily workout.
I know I take a hard-nosed approach with this stuff, but if finally getting into shape is important to you, nothing less will do, than to adopt a true fitness lifestyle and mindset.
I hope today's article helps trigger some new motivation if you've struggled in the past with excuses or procrastination to getting in shape.
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kassim
Full Member
lala~
Posts: 212
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Post by kassim on Sept 19, 2009 0:47:05 GMT 8
kassim da sebulan lebey tak makan nasik. ade sekali tuh time bukak poser ngan member,dier beli set nasik, rasa bersalah gler nak makan.pastu time makan tuh walaupon makan yg super cipot nasik,tapi rasa cam banyak gler da makan nasik.huhu...
tapi tak tau diet nih btol ker tak.exercise tak buat gaks.alasan cam kat atas nih la.hihi
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Post by Yoshiki Hizaki on Sept 20, 2009 23:49:27 GMT 8
kassim da sebulan lebey tak makan nasik. ade sekali tuh time bukak poser ngan member,dier beli set nasik, rasa bersalah gler nak makan.pastu time makan tuh walaupon makan yg super cipot nasik,tapi rasa cam banyak gler da makan nasik.huhu... tapi tak tau diet nih btol ker tak.exercise tak buat gaks.alasan cam kat atas nih la.hihi hmm kassim, salam lebaran..nak2 bulan pose nih..perghh..nk control cmane..hehehe ape yg kassim wat tu lebih kurang Low Carb Diet..kurang makan benda2 yang berkarbohidrat tinggi seperti nasi,roti,mee etc... tapi kita mesti tau target calorie harian yg kita perlu ambil..mesti tidak lebih atau lebih kurang 800 cal sehari..carbohidrat juga membantu pembakaran lemak..so,xsalah kita ambil kadang2... yang penting target kita tercapai dan kita sehat..utuk kuruskan bdn tu kira bonus jika kita dapat kesihatan yg tip top! wallahualam//insyaallah jumpa lagi...selamat ari raye lah yee.. jgn over eating dh le semua RC.... |
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kassim
Full Member
lala~
Posts: 212
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Post by kassim on Sept 26, 2009 0:33:26 GMT 8
ouhhh...tapi camne nak kira calorie ape yg kita makan sumer tuh...pening gak nak kire walaupon ade ditulis kat snek,makanan ringan dan lain2.huhu...
cam makanan beser kat rumah tuh lagi la xreti nak kira...
SALAM LEBARAN~
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Post by rienn on Sept 28, 2009 0:37:31 GMT 8
ouhhh...tapi camne nak kira calorie ape yg kita makan sumer tuh...pening gak nak kire walaupon ade ditulis kat snek,makanan ringan dan lain2.huhu... cam makanan beser kat rumah tuh lagi la xreti nak kira... SALAM LEBARAN~ boleh agak... klu aktiviti seharian kita tak melibatkan tenaga yang banyak, cukup la makan sepinggan nasi untuk lunch or dinner... takyah la tambah 2-3 pinggan... kuantiti nasi dan lauk pun kena la sederhana... yang paling utama, kena kurangkan makan junk food dan gula... kena seimbangkan tenaga yang kita nak gunakan ngan makanan yang dimakan... terlebih sikit takper tp klu rasa terlebih banyak sangat, kena cari jalan lak nak bakar kalori tu  |
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Post by Yoshiki Hizaki on Sept 28, 2009 12:55:29 GMT 8
ouhhh...tapi camne nak kira calorie ape yg kita makan sumer tuh...pening gak nak kire walaupon ade ditulis kat snek,makanan ringan dan lain2.huhu... cam makanan beser kat rumah tuh lagi la xreti nak kira... SALAM LEBARAN~ boleh agak... klu aktiviti seharian kita tak melibatkan tenaga yang banyak, cukup la makan sepinggan nasi untuk lunch or dinner... takyah la tambah 2-3 pinggan... kuantiti nasi dan lauk pun kena la sederhana... yang paling utama, kena kurangkan makan junk food dan gula... kena seimbangkan tenaga yang kita nak gunakan ngan makanan yang dimakan... terlebih sikit takper tp klu rasa terlebih banyak sangat, kena cari jalan lak nak bakar kalori tu betul ckp rienn tu kassim... kalau kita xmkn nasi its ok, tp junk food jgn makan yee...itu yg paling byk bende2 yg x diperlukan oleh bdn...kurangkan atau jgn makan..drpd mkn mkanan ringan lebih baik mkn nasi..hehehe..infomasi yg ade pada lebel tu boleh skadar dijadikan panduan sahaja..ok kassim..gudluck. thanks rienn..rienn pun nmpk dh slim banget. hihihi..hmmm.. |
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Post by Yoshiki Hizaki on Sept 28, 2009 15:56:34 GMT 8
7 Super-Effective Tips for Losing Stomach Fat & Getting Lean Six Pack Abs for Life
Lose Body Fat and Get a Lean Stomach for Good!
interview with Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
1. Mike, what is the number one component to getting a six pack?
MG: Your training style, nutrition, and mindset are all extremely important if you want to stand a chance at getting a six pack... However, if I had to choose 1 component that is most important, it would probably have to be nutrition. Maybe you've heard the saying before that "abs are made in the kitchen".
It really is true, and that's where the majority of people go wrong in the goal to get super lean. Of course, this also ties into mindset, because you really have to get your mind in the right place in order to have the discipline to be able to eat consistently clean enough to get six pack abs.
There's a lot of confusion out there these days about calories, fat, protein, and carbohydrates... every "expert" disagrees with one another on proper ratios and types of diets. I think people make this way too complicated... If you are just to focus on a good balance between fats, carbs, and proteins, and make sure to eat only natural unprocessed organic foods (as close to their natural state as possible) instead of packaged, processed foods, a lot of the problems that most people have with cravings, sweet tooth, overeating, blood sugar swings, etc all take care of themselves.
We still can't lose sight of the fact that you can overeat on healthy foods and gain fat even while eating healthy. Therefore, your caloric intake needs to be controlled to a level that will promote fat loss if that's the goal.
2. Excellent Mike! Next question... What is one thing I might be doing, unknowningly, steering my quest for a six pack in the wrong direction?
MG: I'll give 2 things that may be steering you in the wrong direction...
a. Too much cardio
Some people, in their efforts to try to get lean, focus way too much on hours and hours of cardio exercise. The problem is that this can backfire on you by making you lose lean muscle mass over time, which decreases your resting metabolic rate. Once this happens, it becomes easier to pack on body fat than ever before. I've even seen many people that do too much cardio and end up getting that "skinny fat" appearance, where they have very little muscle tone, yet they have excess stomach fat (even a "gut" possibly).
Instead of excess cardio, focus more on high intensity weight training (yes, even during a "cutting" cycle). This will help maintain your lean muscle mass throughout your body, so that you don't experience the metabolic rate decrease. Maintaining as much lean muscle mass on your body at all times is one of the most important things for staying super-lean for life.
b. Not eating enough healthy fats
This is another area where I see people go in the wrong direction. They are trying to lose body fat and they end up going WAY too low on their fat intake. When you decrease your fat intake too much, you are basically messing up your fat burning and muscle building hormones. It's not uncommon to see people decrease their fat intake too low and end up reducing their testosterone levels significantly.
Try to get some sources of healthy fats with every meal to make sure you don't go too low... This could be avocados, any and all nuts (almonds, walnuts, pecans, etc), seeds (pumpkin seeds, sunflower seeds), nut butters (almond butter, natural peanut butter, etc), virgin coconut oil (good source of medium chain triglycerides), extra virgin olive oil, grass fed beef (good source of conjugated linoleic acid and omega-3s), whole eggs (yes, whole eggs...not egg whites), etc.
3. What is one unique way of boosting your metabolism, to finally burn fat, that I might be overlooking?
MG: Incorporate any form of clean & presses into your routines twice per week. This could be barbell clean & presses or using kettlebells or dumbbells. If I had to choose one exercise that burns the most calories and has the biggest impact on increasing your metabolic rate, I'd have to choose high intensity clean & presses (with squats and deadlifts being at the top of the pack also). I like alternating the use of barbells for C&P's one workout and kettlebells for another.
4. What is your number one plateau busting secret to lose the last 10 pounds?
MG: When you get to the point that you're already fairly lean, but just need to lose that last 5 or 10 lbs of body fat that is covering up your abs, you really need to take your workouts to a whole new level of intensity.
Consider adding all-out wind sprints and/or hill sprints into your routine if you want to take it to the next level of intensity.
As for gym workous, this also means no jibber-jabbering for 5 minutes in between sets at the gym... Instead, you need laser-focused intensity, and one of the best ways to keep high intensity is super-setting or alternating sets. This means while you're resting one area of your body, you're working another area of your body. I usually like to do this by alternating a really tough lower body exercise such as a squat, lunge, or deadlift, with a multi-joint upper body exercise such as a bench press, overhead press, bent over row, or pullup.
Think short rest periods, full body exercises, multi-joint exercises, lots of sweat, and your chest heaving for air... if that's what your workout is looking like, then you're on the right path. If not, then you're not working hard enough, so stop being lazy.
5. What is your advice for me to deal with the social temptations of alcohol, eating out, and junk food?
MG: This is something many people struggle with, but if you set some limits, it can be easy to deal with and still stay lean. One thing I'd suggest is to make sure to not get in a habit of drinking alcohol excessively on a daily basis. If you're going to go out and have some fun with friends, try to limit the drinking to only 1 or 2 days max per week. Sometimes we need to remind ourselves that we can still go out and have fun with our friends without getting totally smashed.
You need to decide what is more important in your life... do you want to live healthy and have a sexy lean body, or do you want to get full-blown drunk every night? There's a lot more to life than alcohol.
As for eating out... If you're serious about getting and staying lean, eating out should only be an occasional event. Cooking your own food on a daily basis is extremely important as it's very hard to know what is in all of the junk at restaurants and fast food joints. One of the tricks I use when eating out is to NEVER eat fries or sodas (in fact, I never eat fries or sodas AT ALL).
Instead, go ahead and order that burger, but substitute steamed veggies or a salad for the fries. Almost every restaurant will make that substitution for you. And water or unsweetened iced tea are the best beverage options to keep the calories under control when eating out.
6. Why do I lose motivation when trying to get a six pack?
MG: Most people lose motivation because they simply aren't seeing the results fast enough. If that's why you lose motivation, go back to all of the tips and techniques we've been talking about in here and see where your nutrition or training programs are going wrong so you can get faster results. Be patient and consistent and the results will come.
Also, you can really stay motivated by focusing on what has been successful so far. For example, maybe your fat loss hasn't been what you wanted so far, but maybe you've increased your pullups from 8 to 13 and your squat weight from 185 to 225 lbs. Keep focusing on your successes rather than your failures, and keep going for more successes.
More motivation tips -- Train regularly with a partner. This will keep you both focused and will keep you accountable to someone other than yourself. You don't want to disappoint someone else that you've made a goal with.
Also, keep a picture up in your house or at work of someone's body that motivates you to strive for those results. Look at it every day and keep visualizing your own body improving. Set a realistic goal and a time frame to acheive that goal, such as "I will lose 15 lbs of body fat in the next 8 weeks". The important thing here is realistic goal... don't expect to lose 30 lbs in 30 days (despite those weight loss scam ads that you see everywhere saying this is possible).
I'll be back with more ..
;D
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