7 Nutrition Tips For Great Abs

Everyone wants to have a great abs and not only for guys, but girls also want to have a great abs so that tak nampak "buncit"...Siapa la suka buncit kan...Many people say that "Abdominals are made in the kitchen, not in the gym," and there's a lot of truth to that. You can do thousands of reps of abs work every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs...

Buat la banyak mana seat up or crunches,but if makan tak jaga, memang susah nak dapat great abs...Don't worry, nak dapat abs ni senang je...Makan la banyak mana, but as long as kita cut balik our calories and make sure it balance...Let say if you guys makan Lamb Chop, so you guys should cut balik all the calories and lemak2 yang ada dekat perut tu..Plus, to get more good result, rajin2 la Cardio k..

As you know, to lose or control your weight, you must burn calories and lots of them...Below I have highlited how many calories you can expect to burn performing a number of popular activities...The following calories represent the amount of calories burnt during 60 minutes of exercise if your weigh 150 pounds (68 kg). If you weigh more, you will burn more calories as a result..

Cycling

Good exercise for toning, strengthening and shaping the legs. Compliment this exercise with rowing or upper body resistance work. 

Calories burnt in 1 hour = 531

Jogging

Arguably the best exercise for strengthening the heart and lungs and burning body fat. Ideal for shaping and toning the thighs and calves.

Calories burnt in 1 hour = 590 (speed dependent)

Power walking

Displays all the benefits of jogging without causing stress via heavy impact on the knees and back.

Calories burnt in 1 hour = 472

Swimming

A good overall toning session. Works the muscles against added resistance. Be warned. 60 minutes of continuos swimming can be extremely hard work.

Calories burnt in 1 hour = 300

Yoga

There is more to yoga than just calorie burning. Used for balance, flexibility, relaxation and strength. Still burns a few calories.

Calories burnt in 1 hour = 250

Ok let say kita jogging for 1 hour, and calories yang dah cut is about 590...Hmmm, banyak tu...Alrite, apa yang i mentioned earlier pasal kalau kita makan and nak cut balik to macam ni...

Murtabak/mutton - 1 piece - 722 kalori

Cheese Cake - 1 slice - 400 kalori

Roti Telur & Dhal - 1 piece & 1/2 cup - 414 kalori

Laksa Kari - 1 bowl - 589 kalori
Nasi Lemak - 1 complete - 644 kalori
Mee Goreng Mamak - 1 plate - 660 kalori
Lor Mee - 1 bowl - 383 kalori
Mee Rebus - 1 plate - 556 kalori
Mee/Bihun Goreng - 1 plate - 510 kalori

Kalau lunch Mee Goreng Mamak, so it is better u jogging more than 1 hour...But if u had Mee Rebus, lagi bagus if u jog for one hour coz u dah buang balance for about 34 calories...Good good...

7 Nutrition Tips For Great A

1.      Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.

2.     Spread your calories into 4-6 smaller meals instead of 2-3 big ones. This helps control appetite and stave off cravings. Be very conscious of portion size. If you eat too much of anything (even "healthy" food), you can say goodbye to your abs. Period.

3.     Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc)

4.   Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.

5.      Avoid refined, simple carbs that contain white flour or white sugar

6.     Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet. Essential fatty acids actually assist the fat burning process.

7.      Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.


p/s: Be Fit And Strong . . .