Supercharge Your Metabolisme! : Part 2.2

Part 2.2: Eat Your Way Slim

2. Fill up on smart foods.

Start by serving yourself protein at every sitting, says Darwin Deen, MD, medical professor in the department of community health and social medicine at City College of New York and a coauthor of Nutrition for Life.

Not only does your body need it to help build lean muscle mass, but protein also takes more calories to digest. To get your fix, have low-fat yogurt at breakfast, chicken in your salad at lunch, and salmon for dinner.

Between meals, snack on protein-rich walnuts. They contain omega-3 fatty acids, which help promote weight loss by increasing your feelings of fullness, according to a recent study in the journal Appetite.

While you're at it, eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas.

Munch a food high in fiber three hours before your workout and you'll also burn extra fat, a study at the University of Nottingham in England found.

Sipping java can also help. "Caffeine stimulates the production of adrenaline, which speeds up the metabolism," White says. Research shows that caffeine can significantly accelerate your burn. Just limit yourself to no more than two cups a day; too much caffeine can overtax your system, resulting, ironically, in fatigue.

Yoa kata : Protein intake. That's more like atkin diet. Where carb is big no no no. Tapi saya bersetuju dengan www.sususejat.com yang mana carbo maseh perlu dalam pyramid makanan kita Cuma dalam kadar yang sederhana atau sedikit. Macam complex carbo like rice tuh, bolehla paling dikit ambilnya. Ya berpatutan dong! Yang penting benonya, no fast food, no carbonated drinks, no junk food, less processed food. Cubalah kurangkan atau tiadakan. Pasti hidup kurang risiko penyakit.

Progress sekarang : Bukit perut menyusut, otot ketiak sakit(penangan push up)..wohoooooo

Misi Supercharge Metabolisme (Tang Makan Pulak) : Part 2.1

Part 2: Eat Your Way Slim

1. Don't skip meals.

We know you're superbusy, but make sure you grab lunch. "Simply chewing, digesting and absorbing food kicks your metabolism into gear," says Jim White, RD, a national spokesperson for the American Dietetic Association.

"The more frequently you eat, the more often it revs up." Conversely, missing a meal, or going too long between meals, brings your metabolism to a crawl. "Your body switches into starvation mode and your system slows down to conserve energy," White explains. 

Keep your engine humming by having three healthy meals of 300 to 400 calories and two snacks of 200 to 300 calories every day, he advises.

Yoa : Alahai..tau tak bukan main susah nak stick to healthy meal tuh. Tang makan ni memang kalah la wei. Tapi tang makan ni jugaklah yang memberjayakan keberdietan. Yolah..makcik cubo lah Mr.White yeeeee...

Supercharge Metabolisme! : Part 1.3

Part 1: Get Moving

3. Put some muscle behind it.

Too many women steer clear of weight machines, fearing that they'll bulk up. Or they work only their legs and skip their arms.

Don't make this mistake. A head-to-toe strength routine will turbocharge your calorie-blasting quotient. Add five pounds of muscle to your body and you can zap as many as 600 calories an hour during your workout, Olson says.

Be sure to choose a weight-lifting routine that targets your core, legs, arms, chest, and shoulders; challenging numerous muscles will help your body function like a calorie-burning machine, according to Goldsmith.

Yoa : Hah..dengor tu. Senam dari ujung rambut ke ibu jari kaki nun tau!

Oooo..weight lifting penting eh? Ni nak kena beli dumbbell nih. Agak guna batu lesung bole ke?? Huhuhuuuu.. Angkat Misz Nina jel ah..dia pon da 8kilo. Ibu..***pensan***

Supercharge Metabolisme! : Part 1.2

Part 1 : Get Moving!

1. Kick Up Your Cardio

Aerobic intervals will help you maximize your burn, doubling the number of calories you torch during a workout, studies show. Intervals also keep your metabolic rate higher than a steady-pace routine does for as long as an hour after you stop exercising, according to Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama.

That means you could blast as many as 65 additional calories after your sweat session. The ideal metabolism-boosting interval routine is to "go hard for a couple of minutes, then take it down to an easier pace for a minute or two, and keep alternating like that throughout your workout," Talbott says.

Just pick your cardio carefully. Aim for exercises that require your body to work its hardest by using a lot of muscle groups, Talbott says. That means running is better than cycling. Or try a cardio circuit. "Do a variety of activities -- like running stadium stairs, jumping rope, and squat thrusts -- for two minutes each, aiming for a total of 10 minutes," Olson says. "That will really rock your metabolism."

Resolusi Yoa :

1.       Gi ikut aerobic diorang buat kat bawah tiap petang.

2.       To double the time in Part 1.1

Dah cecukup. Part 1.1 pon tak terbuat lagi sume dek non oi. Mak ni da tulang kurang kalsium. Little by little lerrrrr..janji buat tau!!!

Sambung lagi....

Misi Supercharge Metabolisme : Part 1.1

Part 1: Get Moving!

1. Exercise more often.

Working out is the number-one way to keep your furnace cranking. The more lean muscle you have, the more calories you burn all day. That's because muscle uses energy even when you're resting. Exercise enough and you can help prevent the natural metabolic slowdown that can begin as early as your late twenties, according to Goldsmith.

Your amp-it-up game plan: five workouts a week. "Do three days of aerobic activity and two days of weight lifting," advises Shawn Talbott, PhD, an exercise physiologist, nutritional biochemist, and the executive producer of Killer at Large, a documentary about the U.S. obesity epidemic.

Yoa : This is soo true as somehow you have to burn those calories. There is no other way of doing it than MOVING!! Hunger is not moving dear. So resolusi to exercise more often termasuklah :

1.    1.  No more elevator. Tangga is your new bestfriend!!! Aras 3 je maaaa…

2.    2. Bawak bebudak gi taman jalan kaki!! Jangan nak sedap naik keta. Bukan jauh pon!!

3.    3. Buat-buat ler melompat lepas subuh ngan skipping rope tu.

4.    4.Tak pon ikut exercise kat channel Li tu..pon best gak kan?

5.    5.  Ajak-ajak le baba maen badminton. Paintball consider as exercise tak eh? Tak banyak kot.

…bersambung

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Understanding Metabolisme

Dulu pernah study semua ni. Pastu lupa balik. Pastu skang da rasa kronik, rasa nak start balik. Moga2 kuat ler semangat becos last time it last for only 4 months or so. But it works. Cuma tu lah..semangat tak kuat. Godaan kanan kiri banyak naw. Sape leh tahan beb. Papepon lets start to zero back and try harder. Sebelom pape berlaku jom baca faktor penting yang kite kene jaga sepanjang resolusi baru ni. This article is extracted from fitnessmagazine.com.

The M Factor

Metabolism sounds mysterious and complicated, but it's actually pretty simple: It's the amount of energy (aka calories) our bodies need daily. About 70 percent of those calories are used for basic functions, such as breathing and blood circulation, says Rochelle Goldsmith, PhD, director of the Exercise Physiology Lab at Columbia University Medical Center. Another 20 percent is fuel for physical activity, including working out, fidgeting, walking, and even holding our bodies upright while standing. The remaining 10 percent helps us digest what we eat (it's true; eating burns calories!). The trouble begins when you consume more calories than your body needs to do these things: That's when you pack on the pounds.

You can partly thank your parents for the speed of your metabolism. Genes contribute to the levels of appetite-control hormones we have floating around in our bodies, Goldsmith explains. "Some people are genetically programmed to be active; they're naturally restless and use more energy," she says. Those are the lucky high-metabolism types.

Gender also plays a role. "The average man's metabolism is about 10 to 15 percent higher than a woman's," Goldsmith notes. That's mainly because men have more muscle mass than women do, which means they burn more calories. "Muscle does the work to help you move, while fat just sits there," says John Porcari, PhD, a FITNESS advisory board member and director of the clinical exercise physiology program at the University of Wisconsin-La Crosse. Not only that, but women's bodies are designed to hold on to body fat in case of pregnancy.

The good news is, you can make your metabolism faster, experts say, despite genetics and gender. These are the 10 simple secrets to boosting it big-time.

So tungguu......