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| Minggu #03 |
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Here are 7 ways to burn this fat and shed some extra pounds quickly:
- Do your cardio first thing in morning on an empty stomach. I grab a quick cup of coffee and out the door I go for a run. By doing your cardio on an empty stomach your body is depleted of carbohydrates and needs to draw energy from the fat thus burning fat as FUEL. Strenuous aerobic exercise burns visceral fat, aim to get in 5 – 6 (30 minute) sessions a week and make sure your heart rate is up. Go hard and get sweaty!
- Eat cruciferous vegetables (kale, broccoli, cauliflower, zucchini, brussel sprouts, bok choy, collard greens). Along with this eat lean protein throughout of the day, chicken and white fish is best and add in some healthy fats.
- Take all grains out of your diet for 10 days and rely on lean protein, healthy fats and vegetables to supply your nutritional needs.
- Get in some strength training sessions, 3-5 sessions a week, HIIT type of training is best
- Drinks a gallon of water a day
- If you are a smoker or drinker then quit
- Do not consume any sugar or processed foods
By adding these 7 steps into your daily schedule for 10 days you will start to see your tummy lean out and you are doing something amazing for your health. Once you start seeing result you will be most likely continue and you will start to feel better and more energized.
Log Minggu #3
Tarikh
(Hari) |
Jogging
|
Workout
(Masa) |
|---|---|---|
16/5/2016
(Isnin) |
Jogging - 1.19km
(00:09:45) (08:13 min/km) |
Athena - Standard
(14:52) |
17/5/2016
(Selasa) |
-
|
Metis - Standard
(09:28) 2x Morpheus - Standard (18:37) |
18/5/2016
(Rabu) |
-
|
Persephone - Standard
(18:38) 25 Pushups (01:11) 25 Squats (01:14) 10 Situps (00:28) |
19/5/2016
(Khamis) |
Jogging - 2.10km
(00:16:10) (07:42 min/km) |
Morpheus - Endurance
(08:24) |
20/5/2016
(Jumaat) |
Jogging - 1.19km
(00:10:13) (09:15 min/km) |
Ares - Standard
(14:46) Prometheus - Standard (27:57) |
21/5/2016
(Sabtu) |
-
|
Dione - Standard
(1:04:56) |
22/5/2016
(Ahad) |
-
|
25 Burpees
(02:53) |
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| Menu Minggu 3 |
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| Minggu 3 |
Workout minggu ini ikut workout yang dibuat oleh group Freeletics Pahang. Memang susah nak buat setiap hari tapi berjaya juga lakukan. Ada hari yang aku tak dapat ikut sebab kejang otot perut. Jadi workout Nyx yang lebih memfokus kepada abs aku tak buat.
Berat di penghujung minggu= 73.2kg
Turun 1.2 kg dari minggu lepas.
Berat di penghujung minggu= 73.2kg
Turun 1.2 kg dari minggu lepas.
Untuk mendaftar, sila tekan gambar Freeletics.
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