Monday, June 13, 2011

Tip Mengurangkan Lemak di Badan Sambil Berehat..



Salam,

Saya banyak mendengar dari jurulatih fizikal bahawa orang perempuan yang gemuk tak perlu mengangkat berat untuk mengelakkan otot mereka daripada membesar menampakkan mereka berotot seperti lelaki ketika menjalankan aktiviti menguruskan badan.

Ini dikatakan akan mengurangkan "keseksian" mereka dan akan menambahkan lagi berat badan mereka.

Walaupun saya doktor tetapi saya tidak banyak pengetahuan tentang hal ini dan tidak pula membantah kerana kenyataan mereka mungkin ada logik.

Walaubagaimanapun, setelah banyak saya membaca tentang cara meningkatkan kesihatan fizikal, saya dapati bahawa keperluan meningkatkan otot kepada setiap orang adalah perlu untuk mengurangkan berat badan. Ini adalah kerana, pembesaran otot akan meningkatkan kadar metabolisme di dalam badan. Dari segi jangka panjang, dengan melatih otot kita, tulang dan otot belakang akan menjadi kuat dan sendi lebih tahan lasak.


Teori ini bertepatan dengan apa yang berlaku di dalam cerita "The Biggest Loser" yang sering ditayangkan di ASTRO. Jika anda tonton cerita realiti ini, anda akan dapati untuk menguruskan badan, mereka akan menjaga diet anda supaya anda akan makan dengan seimbang, makanan berkabohidrat, kurang lemak dan tinggi fiber. Dalam masa yang sama, mereka akan meningkatkan aktiviti fizikal seperti aerobik dan anaerobik dan mengangkat berat untuk meningkatkan stamina dan kapasiti otot.

Peningkatan kadar berat otot akan mengurangkan peratus lemak di dalam badan juga. Di samping itu, kadar metabolisme badan disebabkan peningkatan otot boleh membakar lemak walaupun ketika kita sedang berehat.

Sila baca artikel dari the Star..

Here's the thing. Many of us believe in old wife's tales. Don't eat after 8pm or you'll put on weight. Women should not carry to much weights or you'll end up looking like The Rock.

Is there any truth to these myths? Let's take a look ...

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up."

Let's be real, lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories – even sitting still.

Doing strengthening activities two or three days a week will not "bulk you up." Only intense strength training, combined with a certain genetic background can build very large muscles. Here is a tip for you, in addition to doing moderate-intensity physical activity (like walking two miles in 30 minutes) on most days of the week, try to do strengthening activities two to three days a week.

Strength training like working out at the gym or doing some gardening helps keep your bones strong.

You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories. Remember the goal is to have fun ....

Myth: Low-fat or fat-free means no calories.

Low-fat or fat-free foods are often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods – or even more calories. You may think the food is fat free but you must keep an eye on those dreaded hidden calories. These foods may contain added sugar, flour, or starch thickeners to improve flavour and texture after fat is removed. These ingredients add calories too.

Myth: Eating after 8 p.m. causes weight gain.

Truth hurts but it does not matter what time of the day you eat. It is what and how much you eat and how much physical activity you do during the day that determines whether you gain, lose, or maintain your weight. Therefore, no matter when you eat, your body will store extra calories as fat.

Here's a tip: If you want to have a snack before bedtime, think first about how many calories you have eaten for that day, you wouldn't want to take too much of self- loathing to the bathroom the next day. So, try to avoid snacking in front of the TV at night. Remember we do have the tendency to overeat especially when we are distracted by a good show on the telly.

4 comments:

Manja M said...

Actually those who have huge muscle bulks mainly take some form of anaerobic steroids or protein builders coupled with excessive muscle training....

Another tip to lose weight while resting is to get enough sleep i.e. at least 7 1/2 hours of quality sleep everyday (REM sleep). Good sleep keeps the body metabolism working at its optimum and reduces fatigue.

Dr Azwan said...

Thanks Dr Mar... thanks for the tip..

AlifMimYaNun FaAlifDalZaiLamAlifNun said...

Salam Jumaat Penuh Berkat.

Tuan Dr Azwan Yang Prihatin Lagi BudiMan.

Ya, hamba Setuju Dengan Tuan Dr, Memang Benar Fakta Yang DiNyatakan TerSebut. Malah, Fakta Yang Lebih 'Shocking' (Mengejutkan) Ialah, Bahawa Senaman Dan Latihan Angkat Beban/Berat Adalah Lebih Baik Dan BerKesan Untuk 'Total Health & Fitness Gain', BerBanding Senaman Cardio. http://aminfadzlan786.blogspot.com/2011/04/weights-workout-better-than-cardio.html

Salam Selamat Kaya Manfaat.

Dr Azwan said...

terima kasih amin..

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