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Diet and aerobic and Weight Training

by: Ade Rai

Today, most people have unhealthy life style. Here some example, smoking, drug, alcohol, too much fat consuming, polution, cosuming junk food.
With your unhealthy life style, this bring bad fat to your body. Dr. Gordon Pedersen PhD, said 80% modern people will die because of heart attack, cancer, diabetes and stroke and this kind of disease mostly because uncontroled bad fat on human body.

To avoid this, we must have healthy lifestyle. Concern what you eat. Have a good diet program and exercise your body (aerobic and weight training) to burn bad fat on your body. You got the healthy life with good shape body. It's very positif for your confidential.

Wrong idea about diet made your diet program failed to follow. Here some Wrong idea about diet:
  • Diet is equal to decrease the quantity of your daily food.
  • Diet is painful and make fatigue
  • Diet food = Not appetizing food

So to make your diet program successful, try next point to concern:
  • Take a diet program that don't make you feel hungry
  • Good diet Don't make fatigue
  • Diet program can be done anytime

Here some tips for your diet program
  • Eat on time
  • Full nutrition
  • Take care quantity of carb that you consume
  • Consume enough protein
  • Consume good fat (peanut, olive, fish)
  • More water
  • Take a breakfast
  • More vegetable and fruit
  • No alcohol
  • No smoking
  • Better eat frequently with small portion.

To burn fat on human body, do aerobic 3 times a week, take 30-60 menit each session. Do aerobic after weight training. Aerobic example: bicylce, jogging, swimming.

For weight training do it 3 times a week. Here some example program:
Monday: Upper Body Push (Shoulder, Chest, Triceps) and Abdomen training
Tuesday : Off
Wednesday : Lower body (Harmstring, calf) and Abdomen training
Thursday: Off
Friday: Upper Body Pull (Back, Biceps) and Abdomen training
Saturday and sunday : off

Upper body push

Leg
  • Squat or dumbblee squat, Lying leg curls, Standing calf raises

Upper body pull
  • Bicep, barbell Shoulder shrug, Seated row

Abdomen
  • sit-up

To make your weight training efective, here some point to follow
  • Warming up and stretching
  • Do it with rigth technique
  • Mind and Muscle connection

need more info? visit Ade Rai official website (in Bahasa Indonesia)
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