Skip to main content

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)
Labels:

Comments

Post a Comment

Popular posts from this blog

RAIN: Ninja Assassin Workout

Rain’s Workout Approach Rain did type of workout called "circuit training," similar to what the actors in 300 did. You don't need much equipment to do this type of workout. To perform a circuit routine you need to move from one exercise to the next without resting. One complete circuit should push you to your limit and leave you fatigued. So plan out a circuit you know can do and will push you to your limit. For example, if you're moderately fit. Perform your circuit 3 - 5 times. Each time, try to increase the intensity and vary things up a bit. Example circular workout routine based on "300". 25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 135 pounds) 50 “clean and press” at 36 pounds kettle bell (a weight-lifting exercise) 25 more pull-ups Rain Video Workout In the video above, Rain used much his body weight in the compound workout and Kettlebe...
8 comments
Read more

The Gunman Workout - Sean Penn Transformation

He might be 54, but his newly muscular torso in The Gunman movie is unbelievable. Penn plays sniper Jim Terrier, a mercenary assassin forced into hiding when the target sights are honed on him by a Congo hit squad. To convincingly portray a trained killer, Penn used a combination of compound, functional weight training moves to pack on lean muscle without compromising agility, and armed himself with the lethal hand-to-hand combat skills of krav maga. Below, fitness expert Niko Algieri has devised the workout that would get you into Jim Terrier’s enviable shape. The Gunman workout ‘The first thing that’s evident in the film is Penn’s perfectly proportioned and balanced physique,’ says Algieri. ‘But it isn’t all for show. He’s mobile as well as powerful. For that Penn would have used military-style, full-body functional training, starting workouts with compound moves and focusing on building muscle with body part splits later in the session. This Gunman workout will help you mov...
2 comments
Read more

Shia LaBeouf

Daily Diet Plan Meal 1 - Breakfast 8 egg whites Large bowl of oatmeal Meal 2 Protein Shake Your protein shake should be a high protein, high carb, low sugar. Meal 3 Large chicken breast Pasta Meal 4 Protein Shake Meal 5 Steak Baked potato Broccoli Meal 6 Protein Shake Training Plan Day 1 - Back Chins 4 sets 8 - 10 reps Power cleans 4 sets 8 - 10 reps Bent over Rows 4 sets 8 - 10 reps Day 2 - Chest Bench Press 4 sets 8 - 10 reps Incline Dumbbell Press 4 sets 8 - 10 reps Incline Dumbbell Flyes 4 sets 8 - 10 reps Day 3 - Legs Leg extensions 4 sets 8 - 10 reps Leg Curls 4 sets 8 - 10 reps Squats 4 sets 8 - 10 reps Calf raises 4 sets 8 - 10 reps Day 4 - Plyometrics This day would consist of a full-body workout using plyometric movements with the focus being on core strength and stability, speed and agility. Day 5 - Shoulders Military Press (Front Press) 4 sets 8 - 10 reps Arnold Press 4 Sets 8 - 10 reps Bent lateral raise 4 sets 8 - 10 reps Side lateral raise 4 sets 8 - 10 reps Day 6 - Arm...
Post a Comment
Read more