10 MAKANAN PALING MENGGEMUKAN di MALAYSIA

1. Nasi Lemak.
Kegemaran setiap rakyat Malaysia. Hidangan nasi lemak (mengandungi karbohidrat,protein,lemak) lebih kurang 390 kalori tak termasuk sambal, telur rebus, ikan bilis dan kekacang. Hidangan lengkap lebih kurang 450-500 kalori. Kalau anda makan nasi lemak bertambah dan kadang kadang ada ayam goreng (240 kalori), sambal sotong(170 kalori) atau lauk yang lain, rasa rasa menggemukkan tak?

2. Roti Canai.
Paling senang, paling cepat. Siapa yang tak suka kan? Satu keping roti canai bersamaan dengan 300 kalori. Kalau anda makan dua keping dah 600 kalori, itu baru hidangan sarapan pagi, lunch, dinner dan snek diantaranya anda nak makan apa? Bayangkan kalau berlari di treadmill atau jogging, kenalah berlari dalam 90min barulah bakar 600 kalori.

3. Nasi Goreng.
Biasanya satu pinggan dalam 630 kalori. Kerana nasi tersebut digoreng, ditambah pula dengan ayam dan telur serta sedikit sayur, menjadikan nasi goreng kurang seimbang. Nilai kalori tinggi lebih kepada lemak dan karbohidrat. Kalau nak makan, cuba jangan lebih segenggam tangan.

4. Ais krim.
Ais krim memang sedap! Siapa tak nak. Lagi-lagi dengan cuaca di Malaysia yang panas 365 hari setahun. Tetapi ingat, ais krim tinggi lemak dan gula serta kalori – dua scoop ais krim pun dah 380 kalori. Macam mana tu?

5. Burger Ramly.
Sebenarnya bukanlah burger Ramly semata-mata. Burger memang tinggi kalori. Daging kisar tinggi nilai lemak. Satu hidangan burger biasanya lebih 475 kalori. Biasanya makan ada keju, sos cili, mayonis, kadang kadang special sikit ada telur. Agak agak berapa kalori?

6. Mee kari.
Hidangan mee dengan sup kari,santan. Menyelerakan! Kalori lebih kurang 500. Kalau teringin juga, apa salahnya ganti dengan mee sup, baru 380 kalori.

7. Makanan bergoreng.
Rata-rata kebanyakan makanan bergoreng. Sekeping pisang goreng pun dah 170 kalori. Makanan seperti ini tak sesuai sebab digoreng mengunakan minyak (1g fat : 9 kalori) dan lagi-lagi kalau dipakai minyak yang sama. Jadi kalau boleh kurangkan makanan bergoreng, cari alternatif lain(rebus, panggang dll)

8. Susu Pekat Manis.
Susu penuh krim ini sememangnya kurang elok untuk anda! Kandungan lemak tinggi dan walaupun ia ada sumber kalsium, dinasihatkan menggantikannya dengan kurang kandungan lemak atau rendah lemak. Satu sudu susu pekat manis biasa mengandungi dalam 60kcal.

9. Roti Manis dan Donut.
Kadang kadang orang salah sangka roti tidak memberi kesan kegemukan apa apa. Tetapi roti manis seperti roti krim dan coklat memang tinggi dengan kandungan lemak dan karbohidrat. kalori. Boleh cuba roti wholemeal.

10. Mayonis.
Suku cawan mayonis mengandungi 360 kalori (40g lemak). Memang kurang sihat jika anda penggemar mayonis yang tegar.

anda pilih!

Cara berpuasa dengan HERBALIFE

SALAM SEMUA!!

sekarang ni dah bulan syaaban. maka siapa yang belom ganti, sila ganti yaaa kawankawan :)
Jadi, bagi yang consume herbalife, nak tahu bagaimana nak consume herbalife ketika bulan puasa,

meh tengok gambar ni :)

Sila praktis berpuasa di bulan rejab ni dengan herbalife supaya nanti bulan ramadhan lagi senang dan perut mudah adjust dengan nutrisi yang diperlukan.

Tambah2 lagi, bulan puasa lagi senang nak turun berat dengan herbalife.

sebabnya pemakanan kita terkawal, tak ada kudap2 masa petang2..

tambah2 lagi, bersahur dengan menu yang amat mudah!

shake je tak sampai 5 minit!

para ibu dan isteri tak perlu dah masak makanan macam-macam masa sahur..buat shake je pun dah kenyang dan badan dapat nutrisi yang diperlukan.

dengan teamix pulak, dapat bekalkan tenaga pada badan sampai waktu berbuka.

takdelah mengantuk, lapar je di siang hari!

mudah bukan?

:)

 

 

 untuk sahur, kalian boleh ikut jadual yang ada tulis bersahur atas ni..mana2 pun boleh..

yang penting, Shake Herbalife..samaada ada F3 atau tidak, bergantung kepada program masing2 yang coach kalian dah ajar :)

ok berbuka pun sama :)

jadual yang tulis malam ni maksudnya waktu moreh lepas isyak terawih tu..makan yang light-light je la..

kan dah shake :) so makan yang ringan-ringan je ye :)

Jom semua!

 Sihat Bertenaga Di Bulan Puasa, Langsing Bergaya Di Hari Raya.

Kenapa bulan puasa ni kita perlu berpuasa dengan shake herbalife?

1. 10 hari pertama 10% sel-sel badan jadi lebih sihat

2. 10 hari kedua 60% sel-sel badan jad lebih sihat

3. 10 hari ketiga 100% sel-sel badan jadi lebih sihat.

Jadi, overhaul/format badan anda kepada sel badan yg lebih sihat so jadi lebih bertenaga dan kekal ceria di bulan puasa! Jangan berkira sangat dengan badan.
Reward badan dengan makanan yang sihat supaya kita dapat menjalankan ibadah dan kerja kita dengan lebih sempurna dan bertenaga!
:)

"Produk-produk ini tidak bertujuan untuk mendiagnos,merawat, mencegah atau mengubati mana-mana penyakit."

"Keputusan ini adalah tipikal. Hasil Individu mungkin berbeza-beza."

Perbezaan Pengambilan kalori antara pengguna Herbalife dan yang tidak menggunakan produk Herbalife.

Dari pada jadual di atas, kita dapati bahawa pengambilan Makanan dengan HERBALIFE hanya menghasilkan 1360 kalori dalam badan kita.

Jika kita ambil sampel penggunaan 2200 kalori bagi lelaki dan 1800 kalori bagi wanita, persamaan berikut akan diperolehi:

Wanita: 1800-1360 = 440 kalori akan dibakar

Lelaki : 2200-1360 = 840 kalori akan di bakar

Kesimpulannya produk HERBALIFE Mengurangkan pengambilan kalori melalui pengantian makanan, supaya kalori yang dimakan kurang dari apa yang tubuh mampu bakar tetapi dalam masa yang sama membekalkan tubuh dengan segala zat makanan yang badan perlukan supaya tubuh berfungsi dengan baik.

“Barapa KG Saya Boleh Turunkan Berat Badan Saya dalam sebulan?”

Secara saintifiknya,
Untuk mengurangkan berat badan sebanyak 1kg, 8000 kalori perlu di bakar.

Wanita: 440 kalori X  30 hari = 13, 200 kalori = 1.65KG dapat dikurangkan

Lelaki: 840 kalori X 30 hari =  25,200 kalori = 3.15KG dapat di kurangkan

NAMUN,
ia bergantung kepada individu itu sendiri dari segi pemakanan, air yang diminum dan senaman serta kawalan kalori.

macam mana nak tingkatkan pembakaran kalori??

hanya dengan cara senaman kardio, bina lebih banyak otot, minum lebih banyak air kosong dan teamix herbalife yang membantu dalam proses penurunan berat badan.

Pakej pulau perhentian 2013

HOT Perhentian Package 2013….ONLY RM275 per head for 3DAYS 2NIGHT…

1. Location at Pulau Perhentian Kecil (Coral Bay)
2. Accommodation at Amelia Chalet (Depan pantai)..3D2N..
3. Standard Room (Kipas,katil double)
4. Attach Bathroom
5. Electricity 24jam
6. 3 kali makan perday (2 breakfasts, 2 lunches, 2 dinners)
7. BBQ last night
8. snorkeling 5 destinations ( (Kekek Bay,Lighthouse,Romantic Beach,Turtle Point & Shark Point)
9. gears all included (mask and snorkle/ life jacket provided)
10. tiket boat pergi balik from Kuala BesutTerbuka kepada individual,group,honeymoon,dll..
Tel : 017-9825582 (zam) 010-9055905 (nasa) 013-2472423 (intan)
Email :
muhamad.azam99@gmail.com


Akasia Travel ni memang terbaik!
aida dah pernah pergi under dorang ke pulau redang.
mmg syok habis..
ni entri review akasia travel ni :) ------> LINK

How to Take Off Those Last 10 Pounds

 

You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds.

The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.

Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.

Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:

1.  Cut your sodium to 1,000 mg a day.
2.  Drink at least 80 ounces of water daily.
3.  Cut out processed foods.
4.  Abstain from alcohol.
5.  Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.

You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!

KIM JONG KOOK DATANG MALAYSIA! RUNNING MAN!

CONFIRMED!! 

Kim Jong Kook A.K.A SPARTA KOOKIE datang Malaysia!!! 14.6.2013 ni!! omg omg omg!!

MULA2 AKU TAK PERCAYA..

then tengok video bawah ni, dia sendiri cakap weyh..

in english lor :)

klik link bawah ni utk dgr dia ckp ape :)

LINK ------> https://www.facebook.com/photo.php?v=10200515714793273

dia ada showcase rupanya kat sini..

kat HIGH CONVENTION CENTRE SENTUL!

Tiket ada jual online!

boleh tgk kat website kat link bawah ni untuk tiket online!

LINK ------> http://www.ticketcharge.com.my/jl/index.php?option=com_content&view=article&id=417

Purchase details, please contact:

Ticket Charge: 03-9222 8811 / www.ticketcharge.com.my

 New Pro Star Hotline: 03-7960 0779 / www.facebook.com/newprostar.my

Hari Israk Mikraj 2013

Salam subuh semua!

6 Jun 2013 (27 Rejab 2013) Hari Israk Mikraj.

Sedikit info : 

sumber : http://ms.wikipedia.org/wiki/Israk_dan_Mikraj

Peristiwa Isra dan Mi'raj Nabi Muhammad s.a.w. terjadi pada 27 Rejab tahun ke-12 dari masa kenabian beliau, merupakan peristiwa penting yang selalu dirayakan setiap tahun oleh seluruh umat Islam. Tarikh ini bersamaan 622 M iaitu ketika Nabi berumur 52 tahun, setahun sebelum Hijrah dari Makkah ke Madinah. Tahun ini juga dikenali sebagai Tahun Dukacita kerana bapa saudaranya Abu Talib dan isterinya Khadijah binti Khuwailid meninggal dunia. Nabi dan anak angkatnya Zaid ibn Harithah diusir dan dibaling batu oleh penduduk Taif sehingga berdarah. Peristiwa Israk Mikraj ini tercatat dalam surah Al-Israa’ ayat 1 (Al-Quran:17:1). Surah An-Najm (al Quran:53:13-18) juga menceritakan peristiwa ini.

Perjalanan selama 3/4 malam sahaja iaitu dari jam 6 malam hingga 6 pagi Nabi kembali semula ke Makkah sebelum terbit fajar. Baginda menunggang Buraq bersama Jibril dari Masjidil Haram ke Masjid Al-Aqsa di Baitulmuqaddis di Israel / Palestin kini. Arah kiblat umat Islam ketika itu ialah Baitulmuqaddis. Selepas peristiwa ini, semasa Nabi tinggal di Madinah, arah kiblat ditukar ke Mekah. Di Tembok Barat masjid, buraq telah ditambat di suatu tempat. Nabi mengerjakan solat dua rokaat di beberapa tempat persinggahan seperti di Madinah, Madyan dan Bukit Thursina. Di Masjid Aqsa, Nabi sembahyang berjemaah dengan makmumnya ialah Nabi Adam, Nabi Musa dan Nabi Isa. Baginda ditawarkan minuman susu atau arak. Tetapi Nabi Muhamad memilih susu sebagai minumannya.

Seterusnya diangkat secara fizikal melalui mikraj (tangga emas dan perak) dari bumi ke langit ke-7 hingga ke Sidratul Muntaha dan bertemu dengan Allah di Arasy. Di Baitul Makmur, Nabi melihat malaikat bertawaf dan moyangnya Nabi Ibrahim bersandar di situ .Wajah Nabi Ibrahim persis wajahnya . Nabi juga 'dibedah' untuk kali kedua. Sebelum ini, semasa kanak-kanak , baginda pernah dibedah oleh dua malaikat semasa di perkampungan ibu susunya Halimahtus Sa'adiah.

Nabi telah bertemu dan bercakap dengan Nabi Ibrahim, Nabi Musa dan Nabi Isa.

Peristiwa luar biasa ini paling penting dalam takwim Islam kerana menandakan seseorang itu Islam atau kufur. Ia sebuah mukjizat dari Allah S.W.T bagi Nabi Muhammad s.a.w. yang tidak pernah dilakukan oleh rasul dan nabi sebelumnya. Hanya Nabi Muhammad s.a.w. sajalah yang diberikan anugerah dan kehormatan oleh Allah S.W.T untuk melakukannya sebagai petanda betapa tingginya penghargaan Allah S.W.T kepada Nabi Muhammad s.a.w.

Dalam perjalanan Isra' mahupun Mikraj seperti tercantum dalam buku 'Muhammad Beraudiensi dengan Tuhan karya Moch. Abdai Rathomy (1983: 53), Nabi Muhammad didampingi Malaikat Jibril dan Mikail menunggang seekor haiwan yang disebut 'Buraq'.

Dalam masyarakat Islam, peristiwa ini tercatat dalam takwim Islam. Umat Islam akan sembahyang sunat. Ceramah khas selalu diadakan bagi mengenang peristiwa tersebut.

Pelbagai peristiwa dilihat [sunting]

Beberapa peristiwa yang terjadi selama Isra' berlangsung memberikan hikmah dan pelajaran yang sangat mendalam bagi Nabi Muhammad s.a.w. serta menjadi cermin bagi umat yang menjadi pengikutnya.

1. Nabi memperoleh pelajaran tentang keadaan masa lalu dan masa yang akan datang yakni saat Jibril menyuruh beliau melakukan solat di Kota Thaibah (Madinah) dimana kelak Nabi akan berhijrah ke kota ini, di Thur Saina (Bukit Thursina), tempat Allah berfirman kepada Nabi Musa, serta di Bethelehem, tempat lahirnya Nabi Isa putera Maryam (Mary).
2. Jibril juga mengajar Nabi bagaimana menghadapi Ifrit dari golongan jin yang mengganggunya dengan memberinya sebuah doa yang harus dibaca Nabi.
3. Mengambil hikmah dari perjuangan seorang Muslimah sejati Masyitah dalam berjihad mempertahankan keyakinannya akan keesaan Allah.
4. Mendapat pelajaran bagaimana akibatnya bagi orang-orang yang enggan solat, enggan berzakat, pemakan riba dan suka berbuat zina. Pengganggu jalan umum, pemimpin yang suka menumpuk-numpuk jabatan dan suka menjelek-jelekan orang lain.
5. Gambaran umat yang terjebaknya dalam kemewahan dunia, perumpamaan umur dunia yang sudah tua, tamsil bermacam-macam minuman yang boleh dan tidak boleh (haram) diminum umat Nabi serta adanya pengakuan para nabi akan keberadaan Nabi Muhammad s.a.w. sebagai pemimpin utama.

Dalam perjalanan Mikraj banyak pula hal yang dialami oleh Nabi Muhammad s.a.w. Namun yang paling penting adalah baginda mendapat keringanan solat fardu dari 50 kali menjadi 5 kali sehari semalam, sebuah kewajiban yang harus dikerjakan umatnya sampai kelak akhir zaman.

The Key to Fast Belly-Fat Loss

Think it's impossible to exercise for less time and lose more fat? It's not — if you do the right moves.

By Annie Hauser, Senior Editor

FRIDAY, July 6, 2012 — Sprinting, not jogging, might be the key to fast abdominal and visceral fat loss, researchers at the University of South Wales found in a study published in the International Journal of Obesity.

The study is the latest addition to a mountain of evidence indicating that high-intensity exercise results in greater fat loss and overall health benefits than moderately intense activities such as jogging.

Eight-second bursts of sprinting repeated intermittently for 20 minutes three times a week helped overweight men lose 4 pounds of body fat in 12 weeks and gain 2.64 pounds of muscle, resulting in a net body-weight loss. Perhaps more importantly, they also experienced a 17-percent loss of visceral fat — that dangerous internal fat that can pad the liver, kidneys, and other internal organs, and cause a host of serious health problems, even in people of normal weight.

Achieving this same effect with moderately intense jogging would take seven hours a week for 14 weeks, says lead researcher Steve Boutcher, PhD, in a university release. (Jogging is still thought to be a more effective method for shedding belly fat than strength or resistance training.) 

“Participation in regular aerobic exercise typically results in little or no gain in muscle mass, whereas moderately hard resistance exercise over months may increase muscle mass," Boutcher says. "The amount of LifeSprints exercise [the program used in the study], however, needed to significantly increase muscle mass appears to be much less." 

The same team of researchers previously found that women can also shed a significant amount of body fat doing sprint stationary cycling for 20 minutes, three times a week. Another recent study found that interval training might also boost heart health.

Easy Interval Workouts

Convinced yet? To help you add sprint interval training to your routine, we turned to Everyday Health fitness expert Jennifer Bayliss, ATC, CSCS. Here's what she recommends:

Beginner Workout:
Warm Up: 5-minute walk building to an easy jog.
Alternate 30-second sprint with 1.5-minute easy jog for 20 minutes.
Cool Down: 5-minute easy jog slowing to a walk. Stretch.

Intermediate Workout:
Warm Up: 5-minute walk building to an easy jog.
Alternate 30-second sprint with 30-second easy jog for 20 minutes.
Cool Down: 5-minute easy jog slowing to a walk. Stretch.

Advanced Workout:
Warm Up: 5-minute easy jog.
Alternate 30-second sprint with 15-second easy/moderate jog for 20 minutes.
Cool down: 5-minute easy jog. Stretch.

10 Easy Ways to Get Over a Weight Loss Plateau

Is your scale stuck? Try these tips to feel full, burn more calories, and get off the dreaded diet plateau.

By Beth W. Orenstein

Medically reviewed by Niya Jones MD, MPH

After a few weeks or even months of steady weight loss, it’s common for the scale refuse to budge. When this happens, you’ve hit aweight loss plateau. The problem, says Debi Pillarella, MEd, CPT, spokeswoman for the National American Council on Exercise, is that our bodies are very efficient energy-burning machines and, after a while, they don’t have to work as hard because they become used to your workout routine and diet. With some simple changes, you can start losing weight again. Here are 10 ways to rev up your metabolism, burn calories, and continue to shed pounds.

Find a Workout Buddy

Studies show that when you exercise with a friend, you’re more likely to stick with it. To get over a weight loss plateau, find a friend who is at a more advanced fitnesslevel than you are, says Jim White, RD, a spokesman for the American Dietetic Association. Your friend will push you to do a little more and work a little harder – and the extra effort should kick-start your weight loss again.

Add Intervals

Interval training is a good way to up your calorie burn. “Interval training is exercising at high intensity for a period of time followed by low intensity exercise for a period of time,” Pillarella explains. For example, you might add sprints to your run or steep hills to your bike ride. You can get similar results with fartlek training — fartlek is Swedish for “speed play.” With fartlek, you vary your walking, running, or cycling routine at random to provide an aerobic and anaerobic workout. This method keeps your muscles and metabolism guessing!

Eat More Fruits and Veggies

A serving of fruit is about 60 to 90 calories. Vegetables are about 25 calories per serving, provided you steam or roast them plain. When you’re eating fruits and vegetables, you’re filling up on low-density, high-fiber foods that have high water content. Simply put, you’ll feel fuller faster. “Things like that can help curb your appetite,” White says. Eating just a little bit less can allow you to push past your weight loss plateau and start dropping pounds again.

Learn a New Skill

If you’re stuck in a treadmill or bike rut and can’t seem to do any more weight loss work than you already are, switch activities. There are a wide variety of physical activities with huge fitness benefits that you can explore, Pillarella says. Among them are tennis, swimming, and kayaking. Even if you’re not bored, you should change up your routinesomewhat every eight to 12 weeks to get the most benefit from exercise and end your weight loss plateau, she says.

Don't Be Too Hard on Yourself

Most people cannot stay on a diet that severely restricts calories for long. That’s why White recommends a “cheat meal,” where, once a week, you eat what you want. Studies show that a cheat meal can increase metabolism, which could jump-start weight loss. A cheat meal is not only good for your psyche, but also it probably ensures that you get certain fat-soluble vitamins that you may not have consumed during the week. Be cautious, though: White says to make sure it’s just a cheat meal and not a cheat day.

Stay Hydrated

Drinking water is essential, White says. Even if you’re just slightly dehydrated, it can affect your athletic performance. Drinking water also can curb your appetite and increase your metabolism, again helping you burn more calories and end a weight loss plateau. Researchers in Germany found that test subjects who drank just a few extra glasses of water a day boosted their metabolism.

Be Honest With Yourself

You might be at a weight loss impasse because you’re eating more than you think you are. Know what a serving size is and stick to it. For example, 3 ounces of lean meat looks like a deck of cards or a checkbook. “If you’re eating 5 ounces rather than 3, you’re getting almost twice as many calories,” White says. Keeping afood journal and writing down what you eat is another way to keep yourself honest and get past the weight loss plateau

Set Up a Reward Program

Sometimes when you hit a weight loss plateau, you just have to wait it out. Eventually, you will start losing weight again. To stay motivated during the plateau, set up a reward system — with rewards that are something other than food. Good ideas are a new dress or a new pair of shoes, a trip for you and your spouse, or a night out with your friends. Celebrating when you reach your weight loss goals will keep you going through any plateau phase.

Don't Skip Meals

A lot of people mistakenly think that if theyskip the calories of breakfast, lunch, or even dinner, it will help with weight loss. Not true, White says. “By skipping meals, you’re slowing down your metabolism even more,” he explains. “Your blood sugar drops and you’re more likely to be famished and overeat at your next meal.” If you want to start losing weight again, be sure to eat enough throughout the day and don’t starve yourself.

Sneak More Exercise Into Your Day

The more active you are, the more calories you'll burn. In addition to a morning workout, add some calorie-burning activities to your day. Park at the end of the lot rather than near the door when going to the mall or the office. Stand up and walk around the room when talking on the telephone. Take the stairs rather than the elevator. Bring grocery bags in from the car one at a time to make more trips. Burn a few hundred calories more a day and you’ll see the scale move again and find yourself leaping off that weight loss plateau.

Fakta VS Auta : Bersenam seharian, boleh turun berat lagi banyak. teettt~ AUTA!

MYTH: The Longer My Workout, The More Benefits I Get

Celebrities spend countless hours a day getting in amazing shape for a role, and it's hard not to compare your workout regimen with theirs. But is a three-hour-plus workout session any better than a killer, hour-long one? It's time to find out.

The Truth: Exercising at a high intensity for 30 minutes is a perfectly effective way to work out.

When it comes to fitting exercise into your busy life — the key is to make it happen. Does it need to be a 90-minute yoga class or a 60-75 minute DVD workout like P90X or Insanity? Absolutely not. If you only have 30 to 45 minutes to train, here are some rules to live by.

Your workouts should be no longer than two hours. Most of my DVDs are 30 to 45 minutes for a reason — that’s the appropriate amount of time I want you to spend working out intensely, at least four to five times a week. That range is also recommended by the World Health Organization (for adults ages 18 to 64). In fact, when you exercise for more than two hours straight — even at a moderate intensity, your body releases stress hormones such as cortisol, which inhibits weight loss, causing your body to react by storing fat and retaining water out of self protection. A recent study published in theAmerican Journal of Physiology found that 30 minutes of daily training provides an equally effective loss of weight and body mass as does a 60-minute workout.

Your intensity counts more than the length of your workout.Have you heard of HIIT, or high-intensity interval training? It’s time to get familiar with the term. HIIT is an exercise strategy that alternates periods of short, intense anaerobic exercise with less-intense recovery periods. HIIT burns more fat and creates a greater afterburn (a word that describes the excess post-exercise oxygen consumption, or calories expended after exercise) than steady training at a lower heart rate does. To perform HIIT, you want to workout at 85 percent of your target heart rate, and then recover. Mountain climbers, butt kicks or high knees are great HIIT exercises to work into your daily circuit-training routine (circuit training works different muscle groups with short bursts of resistance exercises using moderate weights and frequent repetitions). When you’re using HIIT on a cardio day, perform 30 seconds of max intensity, followed by 30 seconds of lower intensity.

Cardio sessions count as extra credit. A lot of you may be sitting there thinking about myBiggest Loser contestants and the multiple hours per day they spend working out. First of all, they are in a completely different situation from the rest of you — they are morbidly obese to life threatening degree. The reason they're on the ranch is to lose weight, and they are medically supervised. Whereas the rest of you have jobs, families, and lives going on. For people NOT onThe Biggest Loser, a 30 to 60 minute cardio workout is enough to accomplish your weight-loss goals. In my books (and real life), I advocate four sessions of resistance training a week and then explain that cardio is extra credit. By adding cardio on two more days a week you will increase your weekly burn, thus accelerating your weight loss.

The Bottom Line: A 30 to 45 minute workout, five times a week, is the ideal way to manage your weight. If you want to lose weight at a faster rate, add more cardio to your routine, but never exceed two hours in a single workout session.

Happy birthday dear!

Salam semua!

Happy birthday to my adik yg ke 16tahun.

yang kembar tak berapa kembar,

yang kurus tak berapa kurus.

yang comel tak berapa comel.

heee~

semoga panjang umur dan murah rezeki..

moga berjaya dalam pelajaran dan menjadi anak yang solehah.

Me loves you walaupun i garang dengan adik2..eh eh..bukan garang, tegas :)