Apa dah jadi?? Renew azam lagi...

Semangat saya memang hot-hot chicken shit.

Dulu berkobar-kobar nak turunkan berat badan. Bila tengok berat badan stagnant terus rasa tak mahu berdiet. Bila berdiet, badan makin naik maka makan la seperti biasa. Sebab itu blog ini tak ada progress sebab menyampah dengan semangat yo-yo saya. Ngeee...

Pada saat saya mencipta blog ini, berat saya adalah 70kg. Kawan-kawan lain semua menunjukkan penurunan yang positif. Saya? Bagaikan di pam-pam. Saya salahkan diri sendiri sebab tak boleh mengawal tabiat pemakanan saya.

Last July, saya menimbang kembali berat saya. Owh goddddd.....! Berat saya sudah mencecah 72kg. Angka tujuh di depan sudah cukup men-depress kan diri saya. Semenjak bulan berpuasa ini saya, dengan nafsu yang menggila saya pasrah... Saya tak ada feeling untuk menurunkan berat lagi.

Baru-baru ini saya menggagahkan diri untuk membeli penimbang berat digital yang baru di Cosway.

Sikit-sikit timbang. Sikit-sikit timbang.

Pagi tadi, dengan baju tidur nipis saya, saya naik ke atas penimbang itu. Pastu saya agak menyengihkan diri. Sengih je.

Berat saya 68.3kg. Boleh tak nak gembira?

The benefits of skipping

Skipping is no longer confined to the school playground. Boxers use skipping as training before a fight and it is now incorporated into many gym classes. An excellent way to keep fit, skipping can be done anywhere, anytime.

Skipping will help improve cardio-respiratory (heart and lungs) fitness, flexibility and co-ordination. As a high-impact exercise skipping is great for building bones and a good exercise to trim hips, thighs and backsides!

Burning calories skipping

Depending on your weight and exertion level you'll burn between 70-110 extra calories in a ten minute session. 10min Skipping:

Moderate, 70kcal
Vigorous, 110kcal
Skipping: Getting started

If you haven't skipped for a long time, start by practising your timing – hold both handles of the rope in one hand and rotate it in a circular movement to your side. When the rope hits the floor, jump. Keep your jumps small to keep impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground. Progress to jumping over the rope once you are confident your timing is correct.

Remember,skipping is a strenuous exercise so start slowly. Try skipping for 20-30seconds, marching on the spot for 30 seconds, repeat. As your fitness improves you can increase the time you skip for.

Once you have perfected the basic move, you can make your workout more interesting by trying some of the following jumps:

• Skip Jump - hop on one foot and kick the other foot to the front (or behind) the body, alternate legs
• Jog Jump - alternate your feet in a jogging movement as you jump the rope
• Hop Jump – hop on one leg for several jumps, alternate legs (start with 2 per leg and increase as you improve)
• Jack Jump – do "jumping jacks" as you jump – one jump land with your legs apart, next jump land with them together
• Aim to have a session three times a week.

Getting the right skipping rope for you

Skipping rope – of the correct length for your height. To check the length, stand on the middle of the rope and pull the handles upwards until the rope is taut. The handles should be in the middle of the chest. above chest level, it will need shortening. Most modern ropes come with instructions.

Cross-trainers or aerobic shoes are good as they provide stability and cushion under the forefoot.

source: http://www.fitnessvenues.com

Skipping - Kelebihan dan kekurangannya

Ramai yang sudah tahu skipping adalah salah satu cara senaman untuk membakar kalori. Bila kita dah mahir cara-cara melompat/skipping dengan coordination yang betul, tak mustahil kita boleh skipping dalam tempoh masa yang lama. Skipping ialah senaman yang menggunakan tenaga yang banyak dan kalori boleh terbakar melalui senaman ini selama 20 minit.

Sila baca seterusnya. (tak mampu nak translate...)

Rope skipping is generally considered as anaerobic type of exercise thus it is not a great exercise for burning fat directly, even though it does burn a great deal of energy. However rope jumping can be an ideal exercise for a great cardio workout to help develop higher fitness levels, and this will help develop a much better energy system allowing the body to burn fat more effectively when performing other less intense exercises. Effective weight loss doesn't always mean choosing exercise which burn fat directly, all exercises have their benefits and it is probably best to use various exercises when attempting to lose weight. This also helps maintain motivation levels because you'll never be doing the same exercises day in day out.

Positive and negative sides to losing weight by rope skipping.

Benefits of rope jumping to lose weight

1. simple to learn
2. low cost to buy rope
3. increases fitness
4. improved strength and endurance
5. strengthens bones
6. improves coordination and agility
7. can be fun with friends

Negative side to skipping when losing weight

1. injury potential for overweight people
2. not a great overall fat burner
3. may become boring after a few workouts

Choosing the best exercise to burn the most fat can be a hard because everyone has various fitness levels and abilities so require different needs. Weight loss may be more effective if the individual uses various forms of exercise which will boost the metabolism and help burn fat from fat cells.

source: http://www.weightlossforall.com

Masalah Biasa yang dialami oleh kebanyakan orang yang mengalami berat berlebihan

1) Anggota badan yang mengalami kadar metabolisma yang rendah. Apa yang dimaksudkan disini bila seseorang yang berlebihan berat badan akan sukar untuk melesapkan tenaga hasil dari makanan yang dihadamkannya disebabkan kadar pembakaran kalori yang rendah. Biasanya seorang yang kurus mempunyai kadar pembakaran kalori yang tinggi. Ini merupakan antara sebab kenapa kebanyakan usaha untuk menguruskan berat badan anda yang akhirnya gagal.

2)Tahap selera yang tinggi atau keinginan untuk makan yang tidak terkawal. Jarang seseorang yang kurus memahami perkara ini. Biasanya seseorang yang berlebihan berat badan akan lebih terdorong untuk menjamu selera berbanding orang yang kurus.

3)Makan bila anda dalam emosi Marah. Seseorang yang berlebihan berat badan juga dikaitkan dengan "emotional eating or craving". Kemungkinan kadar pengambilan makanan terlampau. Makan untuk mengisi keperluan emosi yang pada asasnya fisikal tidak lapar.

Wujud faktor lain yang menyebabkan kegemukan seperti faktor genetik tetapi ianya bukan sebab utama menyebabkan kegemukan. Diantara faktor lain patut dihindari oleh kita ialah terdapat makanan tertentu yang menyebabkan berat badan kita meningkat dengan cepat.

*kredit to easy2slim4u.com

Day 1

Morning: 1/2 pinggan fried meehoon (300 cal), ayam goreng (255 cal)

Afternoon: Tomyam sayur + 2 biji buah lai + air teh o (200 cal), karipap (130 cal), kerepek ubi (50 cal)

Evening: Biskut Jacob Low Salt Hi Fibre x 2 (80 cal)

TOTAL: 1015 cal

Panduan mengira kalori

Kategori: Kuih Muih

1. Kasuiberkelapa parut (sekeping) = 160 kalori
2. Kuih lapis (sekeping) = 130 kalori
3. Bingka ubi (sekeping) = 220 kalori
4. Cekodok Pisang (sebiji sederhana) = 180 kalori
5. Popia goreng (satu) = 130 kalori
6. Popia basah (satu) = 95 kalori
7. Pisang goreng (sekeping) = 170 kalori
8. Kek biasa tanpa krim (sepotong) = 87 kalori
9. Karipap (sebiji) = 130 kalori
10. Sandwich sardin (sekeping) = 70 kalori
11. Bubur kacang (semangkuk) = 100 kalori


Kategori: Lauk Pauk

1. Ikan kembong kari berkuah (seekor) = 85 kalori
2. Ikan tenggiri goreng bercili (sepotong) = 142 kalori
3. Ikan kembong goreng (seekor) = 140 kalori
4. Ikan senangin masam manis berkuah (sepotong)= 210 kalori
5. Daging lembu kari berkuah (2 kotak mancis) = 130 kalori
6. Ayam kari berkuah (sepotong) = 250 kalori
7. Ayam goreng (sepotong) = 255 kalori
8. Ayam tandoori (sepotong) = 220 kalori
9. Sambal udang (setengah cawan) = 70 kalori
10. Sambal sotong (setengah cawan) = 55 kalori
11. Telor goreng (sebiji) = 110 kalori
12. Taukua goreng (sekeping) = 110 kalori
13. Kacang panggang dalam tin (2 sudu makan) = 40 kalori


Kategori: Buah-buahan

1. Tembikai (sepotong) = 20 kalori
2. Betik (sepotong) = 45 kalori
3. Pisang emas (2 biji) = 76 kalori
4. Durian (5 ulas) = 64 kalori
5. Limau (sebiji) = 42 kalori
6. Jambu batu (sebiji) = 110 kalori
7. Nenas (sepotong) = 59 kalori
8. Epal (sebiji) = 63 kalori
9. Ciku (sebiji) = 44 kalori
10. Mangga (sebiji) = 103 kalori


Kategori: Makanan Segera

1. Paha ayam goreng (satu) = 130 kalori
2. Nugget ayam (satu) = 60 kalori
3. Kentang lecek (satu tub kecil) = 90 kalori
4. Sayur kobis hancur (satu tub) = 75 kalori
5. Burger keju (satu) = 425 kalori
6. Kentang goreng (satu kantung kecil) = 405 kalori
7. Sate ayam (secucuk) = 35 kalori
8. Pizza berkeju (sepotong) = 240 kalori


Kategori minuman

1. Minuman berkabonat 1 tin 285g = 120 kal
2. Minuman kotak 250g = 105 kal
3. Susu tepung penuh krim 1 sudu makan = 33 kal
4. Susu tepungt anpa lemak 1 sudu makan = 25 kal
5. Aiskrim 2 skop= 390 kal
6. Susu pekat manis 1 sudu makan = 71 kal
7. Yogurt rendah lemak 1 cawan = 90 kal
8. Mentega 2 sudu teh = 75 kal
9. Keju chedar 1 keping =58 kal


Kategori: Makanan Rutin

1. Nasi putih (satu setengah cawan) = 260 kalori
2. Nasi lemak bersambal (sepinggan) = 400 kalori
3. Nasi goreng bertelur (sepinggan) = 635 kalori
4. Nasi briyani berayam (sepinggan) = 880 kalori
5. Nasi minyak kosong (sepinggan) = 445 kalori
6. Nasi ayam kosong (sepinggan) = 300 kalori
7. Mee goreng kosong (sepinggan) = 660 kalori
8. Mee sup (semangkuk) = 380 kalori
9. Mee hoon goreng (sepinggan) = 550 kalori
10. Roti putih (2 keping) = 156 kalori
11. Roti canai kosong tanpa kuah (sekeping) = 200 kalori
12. Capati tanpa kuah (sekeping) = 180 kalori
13. Pau ayam (sebiji) = 203 kalori
14. Emping jagung kosong (secawan) =160 kalori

Mudah-mudahan ini bukan diet yang suka suki

Aku selalu berangan nak kurus. Makin nak kurus makin berisi jadinya. Makan tak terkawal. Lalu membesar dengan sihat.

Jadi dengan rasmi wujudnya blog ini untuk memberi ruangan bagi melihat potensi buat diri aku untuk memantau proses pengurangan berat badan ini.

Last time timbang (dalam lima hari lepas) berat aku ialah 69kg. Tapi akibat menjamah satu large meal McD dalam tempoh lima hari ini, berkemungkinan berat aku mencecah 70kg atau 71kg.

Alat timbang pula dah habis bateri. Tak boleh nak sahkan berapa berat sebenar aku pada ketika ini.

Nanti sambung lagi...