3 Tips Diet Untuk Menurunkan Berat Badan Dengan Cepat

Pemakanan yang sihat serta senaman yang mencukupi adalah elemen yang penting bagi menjamin kejayaan anda dalam proses penurunan berat badan.Artikel ini akan menerangkan 3 tips yang mudah untuk dipraktikkan bagi mendapat hasil yang optimum dari program diet anda seterusnya mengubah cara hidup anda kearah yang lebih sihat.

1)Pastikan anda mengambil sedikit lemak sihat disetiap hidangan anda. Jika anda ingin mengekalkan pertumbuhan otot, pembakaran lemak dan kadar hormon, pengambilan lemak sihat pada kadar yang betul adalah sangat penting. Pengambilan lemak sihat pada kadar yang betul juga membantu anda mengawal selera makan. Lemak sihat boleh didapati dari kekacang, bijian, telur, minyak zaitun, avocado, minyak kelapa dan daging dari binatang pemakan rumput.

Makan secawan kecil kacang seperti walnut atau almond 30 minit sebelum waktu makan. Ini mampu mengurangkan selera makan pada masa yang sama membekalkan tubuh anda dengan sumber protein berkualiti, serat dan lemak sihat yang boleh membantu mengawal pengambilan kalori keseluruhan.

2)Makan protein dalam jumlah yang tinggi. Setiap hidangan perlu disertakan dengan protein. Makanan dari daging, hasil tenusu, tumbuhan/kekacang membekalkan sumber protein berkualiti yang mampu mengawal selera makan serta mengurangkan jumlah pengambilan kalori.

Sumber protein yang tinggi juga membantu anda membina otot (jika disertai dengan senaman yang kerap) yang turut meningkatkan kadar metabolisma badan anda, kerana otot membakar lemak dengan cepat.

Pengambilan protein yang tinggi juga membantu anda mengawal kadar gula dalam darah dan kadar insulin kerana protein memperlahankan pemecahan semulajadi karbohidrat.

3)Makan buah-buahan pada jumlah yang banyak sebagai sumber karbohidrat. Kandungan serat dalam buah-buahan juga membantu mengawal kadar gula didalam badan. Kurangkan pengambilan roti dan gantikan karbohidrat anda dengan buah-buahan dan sayur-sayuran. Jangan minum jus buah-buahan kerana kebanyakkannya sudah kehilangan serat dan ditambah gula ketika diproses.

Cuba amalkan 3 tips ini untuk corak pemakanan yang lebih sihat dan bijak dan anda akan mula melihat tubuh badan yang lebih ramping dan rasa yang lebih bertenaga.

Best Post Workout Meal For Rapid Fat Loss

It has been said that your post-workout meal is actually the most important meal of your day, second only to Breakfast.

The post workout meal is extremely important because replenishing your body with the right combination of nutrients is essential to repairing your muscles from the breakdown after a workout, and keeping your metabolism fired up.

A recent study conducted over a 12 week period has shown that those who did not consume a post workout meal immediately after their workouts suffered from a lower metabolism as well as indications of muscle loss. While those who consumed a post workout recovery meal, lost substantially more fat, increased lean muscle, achieved a higher metabolic rate, and increased overall strength.

One of the most important considerations for continuous (Long term) body fat loss and maintaining lean muscle mass is raising your metabolic rate by building and maintaining lean muscle mass throughout your (entire) body.

Consuming a good post workout meal after every workout, allows your body to repair and build lean muscle by giving it the tools (nutrients) to make essential repairs. The more lean muscle you have, the higher your metabolic rate, which in turn gives the body the ability to burn more body fat even while you are inactive.

What makes up a good post workout meal?


Remember that throughout the day you should eat small whole food meals frequently that digest slowly and are high in fiber. These meals should also contain healthy fats and quality proteins to provide a steady stream of amino acids.

As for post-workout meals, you actually want carbohydrates to create an insulin response. This helps to force glycogen and nutrients back into your muscle cells for repair. This strategy not only helps the body build muscle, but also stimulates fat loss.

With post-workout meals, you actually want less fiber content, more carbohydrates, and quick digesting protein to accelerate muscle repair.

Something else to take into account with the post workout meal is that you should consume almost all carbohydrates and protein, and almost no fat. Fat will slow the absorption of essential nutrients and glycemic response which works against the bodies needs at this critical point of repair.

The best ratio of carbohydrates to protein is about 2 to 1 which is optimal to maximize the process of muscle repair and increase the metabolic rate for long term fat loss.

The best ingredients to use when making post-workout shakes are frozen bananas, whey protein, water, and some real maple syrup or natural honey (avoid products with high fructose corn syrup) Also, in some cases adding whole oats and other fresh fruits or a combination of fruits for a unique tasting post workout shake.

You should consume your post workout shake as soon as possible preferably right after your workout. Remember that the post workout meal is a critical element to a successful routine.

The 7 Biggest Mistakes In Muscle Building

If you want to build up muscle over time, it’s crucial for you to develop good habits. Building muscle continuously requires you to be regularly doing the right thing and taking the right steps. Unfortunately, people sometimes get into bad habits without being aware that they’re risking their health and adversely affecting their progress. To help you make the right decisions, here is a list of the 7 worst muscle building habits and how to avoid them:

1.) The worst sin in body building: Taking steroids. For so many, many reasons this is a horrible thing to do to yourself, from acne, swelling, bad breath, discoloration of the skin, dizziness and trembling, nausea, vomiting, mood swings, balding, liver damage, high blood pressure, heart palpitations, cardiovascular disease, aching joints, and even a slight loss of height! Not to mention testicular shrinkage, importance, pain while urinating, sterility, and the development of breasts. Simply put, don’t take steroids.

2) Attempting to lift weights that are too heavy. Being competitive and trying to beat your training partner might be good motivation, but it’s important to be careful. If you lift too much weight, then you’re increasing your chances of injury, which can cause you to lose form and slow your muscle building progress. If you need to use momentum to lift or lower the weight, or can’t do so under complete control, then the weight is too heavy.

3.) Eating too much protein. A normal person should take between 0.8 to 1 gram of protein per kilogram of body weight a day, and if you’re trying to build muscle, you shouldn’t go further than 1.7 grams per body weight kilogram. Eating too much protein can lead to osteoporosis and kidney damage. Not to mention a greater risk of heart disease as severe protein gain can lead to an increase in homo-cysteine which will cause heart damage.

4) Taking stimulants. Stimulants might not be prohibited, but they often come with numerous dangerous side effects, and it would be wise to exercise caution when taking them – or better yet, not using them at all. Stimulants such as ephedrine have been known to cause heart palpitations, heart attacks and strokes. For a less dangerous pick-me-up, try a caffeine pill instead. If you have any concerns at all about what you’re taking, be sure to get a doctor’s opinion first.

5) Training on an empty stomach. While some people seem to believe that training on an empty stomach helps them burn more fat, the truth of the matter is that your energy comes from carbohydrates. This means that if you haven’t eaten, you’ll have less energy and won’t have much of a chance at getting a good workout. You won’t be able to lift as much and you’ll probably be jittery, shaking and dizzy after your workout because of a low blood sugar level. It’s a good idea to have a mean before your workout, particularly foods like vegetables, fruit and rice.

6) Not warming up or stretching properly.Getting your body ready for exercise is essential in order to prevent injuries like muscle tears and ligament strains, it also improves your range of motion, performance, and posture. Only 10 minutes needs to be allocated for the warm up and this is a very wise usage of your time.

7.) Not keeping track of your training. Without a training diary, how do you keep track of your progress? How do you record your personal bests? A training diary, or log, is not only easy to do, it’s also very motivating. It’s a good idea for everyone to have one.

So, keep an eye on those seven deadly sins of muscle building, and with a good dash of common sense, you should be able to avoid all of the bad and dangerous habits and have a healthy, safe workout.

From Ricardo d Argence