How to lose weight

Jangan skip meals. tak perlu skip meals smpi tak sarapan pagi dan melaparkan diri untuk kurang berat badan. Ini salah ni beb, bikin bahaye je.... Dengan cara sebegini rupe hanya berjaya menurunkan metabolisma badan so bile metabolisma turun tu yang boleh menyebabkan badan lemah longlai longsi. Panduan Terbaik? Makan 5-7 hidangan sederhana sehari dan kurang makan/minum 2-3 jam sebelum tidur (serious x caye cube la...;) ).

Kawal nafsu makan….once nafsu is there memang susah untuk tentukan pilihan makanan yang baik. Again di sinilah penting untuk makan 5-7 kali sehari untuk mengawal nafsu makan kite.

Tingkatkan tahap keaktifan…tak semestinya dengan jogging atau bersenam di gym. Yang penting kite tingkatkan aktiviti physical untuk bakar lebih calorie,

> Park kereta lebih jauh daripada destinasi .
> Jangan guna lif…use the stairs
> Bersihkan rumah. hahhaha

sambil2 tue kene tau la skit keperluan kalori . Ini penting dan jika rajin, bandingkan keperluan kalorie dengan pemakanan kalorie seharian.

Eliminate makanan yang 1. tidak elok dan 2. tidak perlu. Kekadang kita ambil makan/minuman yang actually kita tak perlukan sangat pun….just because its there, doesn’t mean we have to eat or drink them.

Diet pills? Yes they work tetapi tidak jika ianya tidak digabungkan penggunaannya dengan makanan yang terkawal…..

Tak pandai kawal nafsu makan? Belilah protein shakes dan makannya di antara hidangan due kali sehari..1. antara sarapan dan lunch…2. antara lunch dan makan malam.

dari gua... ciow

Top 10 Questions For Getting Abs

Abs are hot today, yesterday and probably forever….unless of course we go back to the days when having “1 ab” was hot :D….i dengar in some countries it still is.

• Want abs? Then you need to get rid of that layer of fat antara your ab muscles and skin. 1000s of crunches won’t help unless you get rid of the layer of fat
• How to remove the fat? dgn diet and cardio exercise…not crunches. sesetengah orang who never do a single crunch have great abs coz they have little fat covering them
• Can you spot reduce fat from you tummy? Nope sorry tak bole.
• No fat but sitll no abs, kenapa? If you carry too much water pun tak bole…..avoid salt/sodium in your diet to get rid of the softness.
• How do i tell whether its water or fat? Test it. Fat should wobble/getar when you tarik da skin…water has little elasticity.
• So should I stop crunches? Nope don’t. Training your abs 1x or 2x seminggu sudah cukup tak yah lbih2 coz exercise lbih pentingkan quality not quantity . 2-3 exercises with 3 sets per exercise is enough…..also don’t neglect your lower back to balance your core (abs+lower back) strength
• How many sets/reps? Focus on high repetitions around 15-25 per set….unless of course you want bigger/thicker abs than you probably wanna crank up da weights dan diversify your repetitions etc.
• What about fat burners? Yeah they don’t hurt but you can’t spot reduce fat from your tummy alone.
• Do as-seen-on-tv gadgets work? yeah they do..just like any other ab exercise works jugak la. but despite of what they tell you, they won’t burn away the fat….but they’ll train your abs.
• What about my love handles? again you tak bole nak spot reduce….as you lose fat from your overall body, lame kelamaan …..your body will burn fat from your love handles too….for most this happens last :(

Good luck ya’ll :D

Jog mornng r afternoon

When should U Jog? Morning r Afternoon

Actually ade beberapa sebab yang kite tdk tahu why it's "better" to jog in the morning. Lemme explain about jogging and aerobics.

Jogging is a form of aerobics, an activity that is performed over longer periods of time. orang slalu bertanye , “I don’t have a place where I can run, can I swim for cardio?” Answer is Yes! ape2 form of sports activity performed over longer periods of time boleh diconsidered cardio, including badminton, futsal etc. Obviously kalau main goalie pon and just stand there, that’s not much of a cardio session.

berapa lame sepatutnye buat cardio?
For at least 20 minutes! seperti mane yg kite tau, one of the main goals of cardio is to burn fat. Sounds simple? Not quite! bile buat cardio, your body burns energy it has stored. But what it burns first is glycogen yang tersimpan dalam kite nye muscles. Glycogen is the first thing your body will look for before looking elsewhere (fat). Glycogen levels rise/fall bergantung kepada your carb consumption. Your body only has about a couple pounds of glycogen stored in your muscles. For the average, its takes about 20 minutes for your body to use up all glycogen before turning to fat. Hence, you should maintain your cardio session for at least 20 minutes.

So WHEN SHOULD YOU DO CARDIO/Jogging?
Its up to you! tapi yang paling bagus adelah di waktu pagi only because your glycogen level are low right after you wake up (unless you eat lah) and you will then start burning fat right way. But ia tak brape practical la.. for the working adult. So, what you can do is "duplicate" this scenario by avoiding carbs 3-4 hours prior to your run to deplete glycogen levels. So say you wanna jog @ 6pm, your last carb meal should be around lunch!

This is good for fat burning but not ideal for performance athletes who need quick energy from glycogen. kalau nk tau tu sebab football player like Ronaldo are not super lean (although they train daily) as they burn glycogen and not fat.

So, cardio rule of thumb for fat burning: avoid carbs before your session and maintain the activity for at least 20 minutes!

dr gua ..ciow

nadal...nadal.... Nadal!

I dedicate this post to one of my favorite athletes....Rafael Nadal! The guy is good la.

macam world class athletes yang lain , he possesses certain qualities that make him not only an awesome talent but also a role model.

FIGHTING SPIRIT
This is something he is known for......he runs down every ball..no matter what the score line is....he has a never say die attitude that makes him so much fun to watch. Macam boxer . memang dasyat...:D

LIKES CHALLENGES
Despite being blessed with talents....he's constantly put himself in situation where he had to prove himself against much older and at time more experienced players. That experience makes him so damn seasoned at only age 20! (Federer is 25-26 i think)

ATTITUDE
Although he's a fighter on the court....he's am extremely nice chap of the course. I think thats important lah....respect for others and doesn't let the fame and success get to him...just like Federer and Tiger Woods jugak la. They do it for passion not for glamor :D

NOT EASILY PLEASED
Although the guy has won 76 consecutive matches on clay...that doesn't make him complacent..he sticks to his guns and wants more.

Do you need MultiVitamins?

I'd definitely recommend them to everyone, regardless of age or level of activity. Why? Coz it saves you the headache of having to "try" to get all your micro-nutrients from regular food & they are CHEAP!

Which brand? Doesn't really matter.....just make sure you stick to basics and get a daily cap supplements that suit your age lifestyle and yeah maybe your gender as well.

How much? I'd stick to those that'll cost me about RM1 or less per serving.

Selesai Sudah GEMA 08

16 april 2008 , Rabu, 8.45.00 pm, tarikh,hari dan masa yg penuh bermakna bagi diriku, apa pun ia sudah berlalu dengan penuh signifikasi. Keriangan, kedukaan, kehamapaan dan tidak lupe juge kerinduan bg yang hadir pada malam itu.
Pada malam itu Pertanyaan demi pertanyaan, berjayakah GEMA yg terakhir kali ini? Gagalkah?seronokkah?
Penat tak terkata , kesabaran tersemat dijiwa menjayakan konsert akhir GEMA 08 (pertandingan bakat suara) perasaan bermain di fikiran adakalan nya memberikan kepuasan malah juga kebimbangan. Perasaan puas mula terasa kerna semua artis dan peserta-peserta akhir GEMA dapat memberikan kerjasama dengan baik. Atucara yang cantik tesusun tamat tepat pada waktunya, Cuma diawal-awal pembukaan terdapat masalah taknikal yg tak diundang muncul. System bunyi pada malam itu menyenangkan(trima kasih mokh-iseek music. Juri – juri yang terlibat seperti Aidit Alfian, napie spider, huzz, norman dan tak lupe juga andy flopoppy trime kasih buat kalian smua menyokong GEMA 08.
Kepada ahli majlis tertinggi dan juga komiti GEMA 08 salah dan silap kite bersama. Disebalik kelemahan pasti ade keistimewaanya. Yang berganding bahu dengan mengadakan road tour di area KL dan Selangor itu pasti menjadi suatu kenangan yang indah yg tak dapat dilupekan..
Untuk menjayakan sesebuah konsert atau aktiviti di MMU bukan mudah rupenyer. Semua nye penuh dengan konspirasi , penuh birokrasi, penuh irihati.

ramai yang hanye pandai berkata-kata tapitakut untuk laksanekan nye.ramai juga yang baring sebelom berkerja tapi macam macam yang diminta....

GEMA 08 pada asas dan matlamatnya berjaya dan pada mata semua kepuasan dan pengalaman mungkin berbeza. GEMA 08 benar benar malam kemuncak. kemuncak yang dinanti oleh semua.
jauh disudut hati ini, GEMA 08 maseh biasa dan maseh gagal. gagal dicapai apa yang diingini.