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Wednesday, May 08, 2013

Tips 10 : Kempiskan perut untuk wanita 40-an

Anda dah berumur??

resah kerana perut buncit???

jangan risau, saya ada jalan penyelesaiannya!

lemak perut wanita yang sudah berumur susah sangat nak disingkirkan. jadi, pastikan anda jumpa jalan yang betul dan berkesan. jangan putus asa!

1 . Kenali punca!
Lemak terkumpul di bahagian perut kerana pertambahan usia dan anda semakin kekurangan hormon estrogen. waktu ni jugalah anda mula mengalami tanda-tanda pra-menopaus.
selain itu, kadar metabolism juga semakin menurun lebih-lebih lagi anda yang tak mengamalkan rutin senaman. tekanan juga boleh menyumbang kepada pelepasan hormon kortisol yang boleh menyebabkan tubuh mengumpul lemak visceral di bahagian yang paling tak dikehendaki.

2 . Utamakan protein.
Protein membantu mencegah kehilangan otot. jadi, ambil protein sekurang-kurangnya 0.9 gram protein untuk setiap 1kg berat anda setiap hari. (Christine Gerbstadt)
thats mean, kalau 64 kg, 64 x 0.9 = 57.6 gram protein yang diperlukan.

3 . Tingkatkan intensiti latihan kardio.
Ini merupakan kaedah terbaik. kajian, wanita yang melakukan 20 minit latihan kardio dengan intensiti yang tinggi dari 3 kali seminggu bakar lemak lebih banyak berbanding mereka yang melakukan latihan sederhana selama 40 minit, 3 kali seminggu.
nak lebih okay? lakukan peningkatan sehingga 25 minit untuk latihan kardio intensiti tinggi 3-6 hari seminggu. lakukan secara berselang-seli. (kardio sederhana dan tinggi)

4 . Kecilkan ukuran pinggang dengan berat.
untuk perlahankan kehilangan otot, lakukan latihan yang menumpukan pada otot tubuh sebanyak 2-3 kali seminggu. mulakan dengan melakukan 1-3 set dengan 8-12 ulangan dalam setiap set latihan menggunakan dumbbell. 

that is all. sekian :)

source : magazine, google.

7 comments:

  1. Saya sgt setuju pemgambilan protein dlm usaha diet...saya ada terbaca fungsi lemak baik seperti Omega 3 dan Omega 6 dalam diet & pengurusan berat badan.
    Sedikit perkongsian di blog sy

    www.mamasyafi.wordpress.com

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dah bace tu sila lah komen :)