Rahsia Diet 3 Hari Super-marvelous

ni saya bagi plan untuk berdiet.. rahsia yg sy simpan...

anda bole turun 2-4 kilo dalam 3 hari sahaja... bergantung pada tahap m'etabolisma masing2..

diet ini bertujuan untuk :

-kurangkan berat
-detoxification (membuang toxin berbahaya dalam badan)
-mengurangkan selera makan (supaya tidak terasa cepat lapar dan tidak mengambil makanan yg bnyk)
-membantu mengekalkan awet muda dgn mempunyai badan yg ringan dan lansing..

namun terdapat syarat2 ketika plan diet ini dijalankan.. antaranya :

-plan ini hanya boleh dijalankan dalam tempoh 3 hari sahaja.. jgn lebih..
jika ingin sambung lagi, mulakan pada bulan seterusnya atau 2 minggu selepas..
-minum air kosong sekurang2nya 2-3 botol besar air setiap hari sepanjang tempoh plan ini..
-jgn buat sebarang senaman sepanjang plan.. tetapi digalakkan bersenam sejurus selepas
plan habis (pada hari ke 4).. anda akan terasa badan ringan dan berpeluh dgn bnyk berbeza dari sebelumya...
-ikut jadual dgn betul untuk mendapatkan hasil yg sempurna.. jgn curi2 makan walaupun sebiji gula2..

walaubagaimanapun, ini adalah permulaan untuk terus berdiet dan bersenam..

jika anda dapat lepas ujian ini, ternyata diet adalah bukan perkara mustahil bagi anda..

HARI PERTAMA

BREAKFAST :

-Teh 'O / Kopi : setengah cawan (hari pertama – tanpa gula)

-Apple : 1 biji kecil
-Roti (bakar) : 1 keping
-Peanut butter : 2 sudu makan
LUNCH :

-Teh 'O / Kopi (tanpa gula) : setengah cawan

-Tuna : 100g
-Roti (bakar) : 1 keping

DINNER :

-Ayam rebus/bakar (dada) : setengah ketul

-Beans : 1 cawan cth beans mcm red beans la..
-Salad : 100g
-Apple : 1 biji kecil

HARI KEDUA

BREAKFAST :

-Teh 'O / Kopi : setengah cawan (boleh gula tapi sikit)

-Telur rebus : 1 biji
-Roti (bakar) : 1 keping
-Pisang : 1 biji kecil

LUNCH :

-Teh 'O / Kopi : setengah cawan (boleh gula tapi sikitttttt)

-Biskut kering : 5 keping
-Cheese : 5 keping

DINNER :

-Frankfurter/sosej ayam : 2 batang

-Broccoli (steam) : 100g
-Carrots : 50g
-Anggur : 5 biji

HARI KETIGA

BREAKFAST

-Teh 'O / Kopi : setengah cawan

-Telur (rebus) : 1 biji
-Roti (bakar) : 1 keping

LUNCH :

-Teh 'O / Kopi : setengah cawan

-Biskut kering : 5 keping
-Cheese : 5 keping
-Apple : 1 biji kecil

DINNER :

-Dada ayam (rebus) : 1 ketul

-Salad : 100g
-Honeydew : suku biji

selepas 3 hari, just jaga makan je..

kurangkan lemak, minyak, gula dan garam..
kalo bole bile habis je diet tu, masuk hari ke 4,
terus pegi bersenam... jogging ke..
nnt akan rasa peluh makin banyak keluar dan badan rasa ringan sedikit..
SENAMAN

sebelum itu, u kene tahu.. utk fat-loss workout plan,

anda memerlukan :
-Senaman cardio (30%)
-Aerobic (15%)
-Weight Lifting (55%)

so that's mean weight lifting adalah kunci utama utk fat-loss plan..
sbb tu sy kata, fat-loss plan adalah plan yg paling susah dan final bg kesemua diet..
however, orang lelaki lebih mudah mendapat hasil utk fat-loss plan
berbanding kaum wanita yg perlu bekerja keras untuk menghilangkan lemak..
ini kerana otot lelaki lebih mudah terbentuk berbanding wanita..
dari segi pemakanan juga berbeza.. anda harus makan banyak protein
dan elakkan carbohidrate semasa malam..

this is the basic :

Lemak + weight lifting = muscle gain, fat burning and fat will transform to muscle
Cardio dan aerobic : to firm, restructure and repair muscle

Di sini saya beri contoh exercise yg perlu dibuat dalam jangkamasa 1 minggu..

Isnin : dada, bahu & triceps,

Selasa : cardio, perut

Rabu : aerobic, pinggul, peha, dan betis

Khamis : cardio, perut

Jumaat : belakang, biceps & lengan

Sabtu & Ahad : Rehat

meatlof.. ade meatlof yg diperbuat daripada kulit dan lemak ayam.. so hati2 dalam memilih..
kalo boleh cuba cari meatlof dari dada ayam atau ayam turki..
anyway, menu sandwich u tu lebih bagus jika diambil semasa tgh hari..
cuba ambil cereal atau oats semasa pagi..
-makan buah semasa lunch memandangkan u x makan makanan berat..
-makan malam sebelum pukul 8..
-makan sekurang2nya 2 jam sebelum exercise..
-naik tangga adalah senaman cardio yg paling bagus berbanding jogging atau berbasikal..
ia dapat mengecil dan memantapkan bahagian pinggul, peha dan punggung..
-jgn exercise hari2.. badan kita perlukan rehat yg secukupnya..
hasil dari diet dan senaman akan terbentuk semasa kita rehat..
sebuah mesin tebu pun bole rosak jika diguna pakai hari2.. apatah lg badan manusia yg lemah..
saya cadangkan :
1. exercise selang sehari @
2. exercise pada hujung minggu @
3. exercise pada isnin hingga jumaat sahaja.. sabtu dan ahad = rehat..

cara baik utk berjogging :

10 minit jogging.. 2 minit jalan2.. 10 minit jogging.. 2 minit jalan2..

senaman squat paling bagus untuk perut dan peha...

mmg sebelum memulakan senaman berat, kita digalakkan lakukan senaman ini..
EAT AT LEAST SIX (6) OF THIS FOOD PER DAY TO GET YOUR BODY BECOME A FAT BURNING MACHINE :

A-B-S-D-I-E-T-P-O-W-E-R

Almond or other nuts

Beans or other legumes (kacang hijau, kacang merah, soyabean)
Spinach atau sayur sayuran hijau
Dairy product (susu & yogurt)
Instant oatmeal (quaker oats)
Eggs
Turkey atau daging bersih (tidak termasuk lemak)
Peanut butter
Olive oil (minyak zaitun)
Whole grain breads and cereals (such as roti jagung)
Extra whey protein powder (sejenis susu tepung utk penambahan protein dan pembentukan muscle)
Raspberries or other berries (blueberry, strawberry)

kacang kuda, kacang rebus, kacang hijau, kacang parang, kacang soya..
ape2 je la yg namenye kacang janji kurang gula, minyak & garam..

kacang yg paling bagus untuk diet ialah ALMOND (badam) & GAJUS..
selain itu kacang pistachio (lebih kurang camtu la bunyinye) pun bagus gak..

makanan yg perlu untuk membakatr lemak.

yougurt rendah lemak.

susu tanpa lemak.
kacang
epal hijau dan sebarang jenis epal.
belimbing
jambu (kaya dgn vit utk kulit)
semua jenis ulam kegemaran org melayu (pegaga, putat, pudina dll)
madu
soya (gula tanpa kalori)
soya isi (tau foo fa)

nutella

ini namenye Chocolate Spread.. sebuah produk dari Italy..

saya cadangkan sapu dgn roti sebagai menu untuk sarapan pagi..
rasa jgn cakap la.. sedap yarabbi...
supermarket di malaysia dah banyak jual product ni..

kebaikan product ini?

mempunyai kandungan nutrien yang lengkap dan baik untuk diet sarapan seperti :
-minyak sayuran
-susu skim (lebih baik dari susu biasa.. tanpa lemak)
-fat-free cocoa
-hazelnut (kacang yg hampir sama zat dgn badam)
-lactose dan soya

yup.. teh hijau (jasmine) atau teh cina (jenis misai kucing) bole mambantu proses detox..
cara lain paling senang nak buat detox ni adalah :
1. sekarang ni ada jual kinohimetsu (tahapokobondonamoehakupundahlupo).. tampal je kat bawah tapak kaki,
pastu tido.. esok pagi kita lihat bnyk toxin yg terkumpul dan terperangkap didalam peket yg kita tampal tadi..

Tingkatkan Metabolisma
Senaman - Buat senaman aerobik empat hingga lima hari seminggu; sekurang-kurangnya 20 minit satu sesi. Senaman aerobik adalah perlakuan
berulang-ulang seperti berjalan cepat, berlari, berenang, berbasikal atau menari.

Buat senaman angkat berat. Tidak perlu pergi ke gimnasium, mengangkat dumbel sudah memadai. Jika tiada, gantikan dengan botol mineral
yang berisi air.

3) Minum banyak air masak sekurang-kurangnya lapan gelas sehari. Ia membantu meningkatkan kadar M_etabolisme , proses pencernaan dan
perkumuhan bahan toksin daripada badan.

4) Tidur secukupnya. Tidur memberi peluang badan berehat dan memperbaiki kerosakan tisu. Ia juga membuatkan kita berasa lebih bertenaga
untuk melakukan tugas harian dan meneruskan senaman.

Jadual Senaman:

Ahad , Rabu- Upper body workout

2 set / 10 reps - bicep curl
2 set / 10 reps - preacher's curl
3 set / 12 reps - tricep kickback
1 set / 10 reps - skull crusher
3 set / 15 reps - basic sit ups
3 set / 15 reps - hang over sit ups
3 set / 15 reps - oblical sit ups
3 set / 15 reps - back extension
3 set / 10 reps - dumbell flye
3 set / 10 reps - chest press

Isnin , Jumaat
3 set / 10 reps - 1 leg squat
3 set / 10 reps - double legs squat
3 set/ 10 reps - leg press
3 set / 10 reps - pelvic floor rise
3 set / 10 reps - calve machine
3 set / 10 reps - german deadllift.
*10 mins warm up , 10 mins cold down, 5 mins lower body stretch.

ahad , selasa, jumaat

cardio
30-50 minit lari, swimming, biking etc.

What to Do When You’ve Hit a Weight Loss Plateau

You’ve been dieting and exercising and successfully losing weight. Then, after a while, the scale stops showing any weight loss resulting in
frustration. Does this sound familiar? You’ve likely hit a weight loss plateau that can mean one of several things.

1. You Need to Eat. Weight loss requires taking in fewer calories than you use in a day. Unfortunately, many people go to extremes and eat
too few calories thinking this will speed up the process. It may work at first, but eventually you will stop losing – and may even gain weight
again. Why? Because your body thinks it’s being starved and has entered “survival mode”. Your body needs a minimum amount of calories
each day to function and to maintain the muscle mass you have. If you eat less than this (including not enough carbohydrates), and because
carbohydrates cannot be stored in great quantities in your body, your body only has 2 options for survival: 1) use fat for fuel or 2) use
protein (i.e. muscle) for fuel.

Protein provides your body with 4 calories per gram, whereas fat provides 9 calories per gram. From a survival standpoint, your body can
live more than twice as long if it holds onto the fat and uses protein for fuel. This is precisely what it does. The problem is that when you
lose protein and muscle, your metabolism drops. This means you can’t eat as much as you used to and leads to the yo-yo effect.

If you have really stepped up your exercise program, or perhaps just started one for the first time, you need to realize that your body will
need more calories. You need to eat to lose weight, or your workouts will be in vain.
2. You Need to Move! Face it; you cannot expect continued weight loss and long-term success in keeping it off if you don’t move. There are
no excuses; no magic pills; no secret formula yet to be discovered that will dispute this. Besides, your metabolism slows with age, making it
harder and harder to lose weight with diet alone. If you’ve hit a weight loss plateau and are not exercising, start moving!
3. You Need Muscle. Many people mistakenly believe that they should focus on cardio exercise in order to lose weight. While cardio is
important, resistance training is critically important in helping your metabolism and increasing your muscle tone and definition. The only way
to have a long-term impact on increasing your metabolism is to build muscle; you only do that through resistance training. If you’ve hit a
weight loss plateau and are not doing any resistance training, it’s time to add it to your program. Click here for information to get you
started on an effective resistance training routine.
4. You Need to Shake Up Your Routine. Your body has a profound ability to adjust to the demands placed on it. When you first start a new
form of exercise, it may be challenging. However, as you get stronger and your body adapts, it is no longer a challenge. Over time, your
body becomes so efficient that this same exercise no longer has an effect on your weight. If you’ve hit a plateau, it’s time to add some
variety into your routine. Try a new activity or increase the intensity level of your current workouts. Perhaps add an additional workout into
your week, or simply change the order of your routine. The key is to constantly keep your body guessing so it is forced to adapt.
 5. Consider Other Measurements Besides the Scale. If you’re eating enough and of the right kinds of foods, are exercising and including
resistance training (and varying your routine) but are still not losing weight, it’s time to think differently. What does that number on the scale
tell you, anyway? As you gain muscle, your weight may increase; however, your body fat will decrease. In addition, your clothes will likely
be looser as you lose inches.

Weight is just a number; it does not define who you are. If you have reached your goal for health , fitness, and size but the scale doesn’t
agree, throw it out and use a better measurement for yourself. You may be surprised to know that many fit, athletic individuals are
considered to be overweight or even obese based on height/weight and BMI charts; these do not take body fat percentage into account.

So before you get frustrated and decide your efforts are in vain, consider if what you’re using to measure your success is appropriate.

Source: Northwestern Health Sciences University

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