Assalamualaikum. Salam Sejahtera.
Entry kali ni bukan mcm entry yg lain. Since ramai yang bertanya macam mana saya workout and diet, so.... Kat sini saya nak bagi my daily routine to lose weight. Alhamdulillah dah 12kg saya turun selama 4 bulan. Now masih menurunkan berat badan cuma tak da la nak turun banyak and nak maintain saja..because I just want a normal weight. Okay sesiapa yang nak kurangkan berat badan boleh try routine kat bawah ni:
For meals:
Breakfast 👉 1 bowl of cereal (fitnesse or else) with low fat milk.
Lunch 👉 1 tbl spoon rice, vegetables and 1 fish/chicken (ayam tu saya mkn bahagian dada)
Snack 👉 1 granola bar or 1 banana
Dinner 👉 same as lunch (better eat before 7 pm)
(**notes: breakfast sangat penting so memang kena makan! If u puasa then sahur u should eat nasi/rice, if tak makan cereal, makan la roti ke oats ke apa2 la yang LOW CALORIES. And everytime u eat, think about TOTAL CALORIES yang u makan. Bukan tak boleh makan langsung or sekat pemakanan u okay? U still can enjoy the delicious foods, but in very small portion and better eat clean. Yg tak minyak, lebihkan sayur dan buah2an)
**additional notes: if you eat too much or rasa terlebih makan/melantak, please drink 1 biji lemon (squeeze/perah) and 1tablespoon of honey. Bancuh dua ni dalam 1 mug, add some warm water then drink laaa! Do it every morning after breakfast and night before sleep.
For workout:
Day 1 👉 lari/jog atas treadmill for 10 minutes only (this is for warm up)
👉 Zumba for 1 hour (tgk and follow kat YouTube pun ok)
Day 2 👉 lari/jog (warm up)
👉 15 times crunch, 20 times squats with dumbbell, 15 times right lunges with dumbbell,
15 times left lunges with dumbbell. (Repeat 3 rounds)
👉 1 minute normal plank, 1 minute right side plank, 1 minute left side plank.
👉 stretching.
Day 3 👉 lari/jog (warm up)
👉 balancing workout / Pilates
Day 4 👉 lari/jog (warm up)
👉 bodycombat / Muay Thai class
Day 5 👉 lari/jog (warm up)
👉 15 times crunch, 20 times squats with dumbbell, 15 times right lunges with dumbbell,
15 times left lunges with dumbbell. (Repeat 3 rounds)
👉 1 minute normal plank, 1 minute right side plank, 1 minute left side plank.
👉 stretching
Day 6 👉 lari/jog (warm up)
👉 Zumba
Day 7 👉 lari/jog (warm up)
👉 cycling/swimming
**notes: yang workout Day 2 & Day 5 tu for 1st week buat 3 rounds, but the other week increase to 4 rounds, and try to increase every week until 7/8 rounds. 😁
Okay done. Boleh lagi mempelbagaikan senaman anda..boleh tgk kat Instagram or YouTube or mana2 sahaja. Or you can go Fitness First get free trial with them, join and you can enjoy the classes. You can go for personal training too. Just stay fit and healthy! If you have any questions boleh direct message me at my fb, wechat, whatsapp or iMessage..or you can also email me at hanezahamid@gmail.com 😉
#sheishaneyhamid
Entry kali ni bukan mcm entry yg lain. Since ramai yang bertanya macam mana saya workout and diet, so.... Kat sini saya nak bagi my daily routine to lose weight. Alhamdulillah dah 12kg saya turun selama 4 bulan. Now masih menurunkan berat badan cuma tak da la nak turun banyak and nak maintain saja..because I just want a normal weight. Okay sesiapa yang nak kurangkan berat badan boleh try routine kat bawah ni:
For meals:
Breakfast 👉 1 bowl of cereal (fitnesse or else) with low fat milk.
Lunch 👉 1 tbl spoon rice, vegetables and 1 fish/chicken (ayam tu saya mkn bahagian dada)
Snack 👉 1 granola bar or 1 banana
Dinner 👉 same as lunch (better eat before 7 pm)
(**notes: breakfast sangat penting so memang kena makan! If u puasa then sahur u should eat nasi/rice, if tak makan cereal, makan la roti ke oats ke apa2 la yang LOW CALORIES. And everytime u eat, think about TOTAL CALORIES yang u makan. Bukan tak boleh makan langsung or sekat pemakanan u okay? U still can enjoy the delicious foods, but in very small portion and better eat clean. Yg tak minyak, lebihkan sayur dan buah2an)
**additional notes: if you eat too much or rasa terlebih makan/melantak, please drink 1 biji lemon (squeeze/perah) and 1tablespoon of honey. Bancuh dua ni dalam 1 mug, add some warm water then drink laaa! Do it every morning after breakfast and night before sleep.
For workout:
Day 1 👉 lari/jog atas treadmill for 10 minutes only (this is for warm up)
👉 Zumba for 1 hour (tgk and follow kat YouTube pun ok)
Day 2 👉 lari/jog (warm up)
👉 15 times crunch, 20 times squats with dumbbell, 15 times right lunges with dumbbell,
15 times left lunges with dumbbell. (Repeat 3 rounds)
👉 1 minute normal plank, 1 minute right side plank, 1 minute left side plank.
👉 stretching.
Day 3 👉 lari/jog (warm up)
👉 balancing workout / Pilates
Day 4 👉 lari/jog (warm up)
👉 bodycombat / Muay Thai class
Day 5 👉 lari/jog (warm up)
👉 15 times crunch, 20 times squats with dumbbell, 15 times right lunges with dumbbell,
15 times left lunges with dumbbell. (Repeat 3 rounds)
👉 1 minute normal plank, 1 minute right side plank, 1 minute left side plank.
👉 stretching
Day 6 👉 lari/jog (warm up)
👉 Zumba
Day 7 👉 lari/jog (warm up)
👉 cycling/swimming
**notes: yang workout Day 2 & Day 5 tu for 1st week buat 3 rounds, but the other week increase to 4 rounds, and try to increase every week until 7/8 rounds. 😁
Okay done. Boleh lagi mempelbagaikan senaman anda..boleh tgk kat Instagram or YouTube or mana2 sahaja. Or you can go Fitness First get free trial with them, join and you can enjoy the classes. You can go for personal training too. Just stay fit and healthy! If you have any questions boleh direct message me at my fb, wechat, whatsapp or iMessage..or you can also email me at hanezahamid@gmail.com 😉
#sheishaneyhamid
