ကြ်န္ေတာ္ ဆရာ၀န္တေယာက္ပါ....ဟီးးးးးးးးးးးး။ေၾကာ္ၿငာထဲကလိုေပါ့။မဟုတ္ပါဘူး ဆရာ၀န္လည္းမဟုတ္ဘူး ေဆးပညာ အသိလည္းမရိွပါဘူး ဒါေၾကာင့္ကြ်န္ေတာ္ရွာေဖြ တင္ၿပထားတာမွာလိုအပ္ခ်က္မ်ားရိွရင္လည္း နားလည္ေပးက်ပါလို ့ေတာင္းပန္အပ္ပါတယ္။
တခါတေလ ေတာ့လည္းအေတြး၀င္တယ္ ဒီဘေလာ့ကိုစတာ ၅လရိွပီေလ။ကြ်န္ေတာ့္ စိတ္ထဲမွာ ေတာ ့ငါသာေရးေနတာ ေ၀ငွေနတာ ဖတ္တဲ ့ပရိတ္သတ္ေကာရိွလား ဘာလားေပါ့ ေပါက္တတ္ကရေတြကို ကိုယ္ကေရးေနတာကိုးးးး.....:P
ဒါေပမဲ ့ရိွပါတယ္ ကြ်န္ေတာ့္အမာခံ ပရိတ္သတ္ၾကီးေတြ..သူတို ့ရဲ ့အားေပးမွဳနဲ ့ဆက္ေလွ်ာက္ေနတာပါ။စကားမစပ္ပါ ကြ်န္ေတာ္လည္း ပို ့စ္အသစ္မတင္ၿဖစ္ဘူး။ဘာလို့လည္းဆိုေတာ ့ ကိုယ္ေရးကိုယ္တာကိစၥေလးေတြရိွေနလို ့ပါ။ ရစ္တယ္လည္းမထင္နဲ ့ဗ်ာ နည္းနည္းေတာ့ ေၿပာရဦးမယ္။မ်ဳိးၾကီးသီခ်င္းစာသားေလး လိုေပါ့ "ေမွ်ာ္လင့္ခ်က္နဲ ့အသက္ရွင္ေန လူေတြႏွလံုးသားခ်င္းလက္ကမ္းတဲ ့" ။ဒီစာသားေလးကို ကြ်န္ေတာ္ၾကိဳက္တယ္ ခံစားမိတယ္ေပါ့။ဆိုလိုရင္းကိုေတာ့ မိတ္ေဆြေတြရဲ ့ ကိုယ္ပိုင္အေတြးနဲ ့သာေတြးေပါ့။ကြ်န္ေတာ္အေတြးကေတာ ့ရွင္းပါတယ္...ဆက္လက္ရွင္သန္ခ်င္တယ္ ႏွလံုးသားလက္ကမ္းေပးပါ။ခုစာဖတ္ေနတဲ ့မိတ္ေဆြကေတာ ့တမ်ဳိးထင္မယ္ ဒီဘေလာ့ပိုင္ရွင္ဘာေတြေရးထားတာလည္း နားမလည္ဘူးေပါ့....စာေရးဆရာတေယာက္မဟုတ္တဲ ့အတြက္ စီကာပတ္ကံုးမေရးတတ္တာလည္းပါတယ္ ကိုယ္ေရးကိုယ္တာကိစၥမို့လို ့ေသခ်ာရွင္းမၿပခ်င္တာလည္းပါတယ္ေပါ့ဗ်ာ..............
ကဲမဆိုင္တာေတြ ဂလိုင္ေခါက္ေနတယ္ လိုရင္းမေရာက္ေတာ့ဘူး။
ေအာက္မွာ ကိုယ့္အရပ္နဲ ့ရိွသင့္တဲ ့ အေလးခ်ိန္ေတြကိုေဖာ္ၿပေပးထားပါတယ္။
ရွိသင့္တဲ့အေလးခ်ိန္
အရပ္ အနိမ့္ဆံုး အျမင့္ဆံုး
၄ေပ ၈လကၼ ၈၉ေပါင္ ၁၁၂ေပါင္
၄ေပ ၉လကၼ ၉၂ေပါင္ ၁၁၆ေပါင္
၄ေပ ၁၀လကၼ ၉၆ေပါင္ ၁၂၀ေပါင္
၄ေပ ၁၁လကၼ ၉၉ေပါင္ ၁၂၄ေပါင္
၅ေပ ၁၀၂ေပါင္ ၁၂၈ေပါင္
၅ေပ ၁လကၼ ၁၀၆ေပါင္ ၁၃၂ေပါင္
၅ေပ ၂လကၼ ၁၀၉ေပါင္ ၁၃၇ေပါင္
၅ေပ ၃လကၼ ၁၁၃ေပါင္ ၁၄၁ေပါင္
၅ေပ ၄လကၼ ၁၁၇ေပါင္ ၁၄၆ေပါင္
၅ေပ ၅လကၼ ၁၂၀ေပါင္ ၁၅၀ေပါင္
၅ေပ ၆လကၼ ၁၂၄ေပါင္ ၁၅၅ေပါင္
၅ေပ ၇လကၼ ၁၂၅ေပါင္ ၁၆၀ေပါင္
၅ေပ ၈လကၼ ၁၃၂ေပါင္ ၁၆၄ေပါင္
၅ေပ ၉လကၼ ၁၃၅ေပါင္ ၁၆၉ေပါင္
၅ေပ ၁၀လကၼ ၁၃၉ေပါင္ ၁၇၄ေပါင္
၅ေပ ၁၁လကၼ ၁၄၃ေပါင္ ၁၇၉ေပါင္
၆ေပ ၁၄၇ေပါင္ ၁၈၄ေပါင္
ကြ်န္ေတာ္ဆိုရင္ အရပ္က ၅ေပ၉ ေပါင္က ၁၄၀ရိွလို ့ သင့္တယ္လို ့ဆိုရမွာပဲ........:)))ေၾကာ္ၿငာ၀င္လိုက္တာပါ...ဟီးးးးးး
ကဲဗ်ာ ....မိမိအရပ္မွာရွိတဲ့ အျမင့္ဆံုးေပါင္ထက္ ပိုေနသူမ်ားသည္ ၀ိတ္ေလွ်ာ့သင့္ပါတယ္။ အလွအပအတြက္ပဲျဖစ္ျဖစ္ က်န္းမာေရးအတြက္ျဖစ္ျဖစ္ ၀ိတ္ေလွ်ာ့သင့္ပါေၾကာင္း အၾကံေပးခ်င္ပါတယ္။
ကဲအရင္ဆံုး ေပါင္၂၀ေလာက္ကို ေလ့က်င့္ခန္းမလုပ္ပဲ ရက္၃၀နဲ ့ခ်မယ္ဗ်ာ။ကဲ ဘယ္ေလာက္မ်ားမိုက္လိုက္တဲ ့နည္းလည္းဗ်ာ။လုပ္ၾကည့္ေပါ့ အဆင္မေၿပဘူး ပိုေတာင္၀လာရင္ေတာ ့ ကိုၿဖိဳး(sharing knowledge)ကိုအၿပစ္မတင္နဲ ့ဗ်ဳိ ့.......ဟီးးးးးးးးးးးးးး
နည္းလမ္း(၄)ခုရိွတယ္ေနာ္။အဂၤလိပ္လိုေရးထားတာပါ။ကြ်န္ေတာ္လည္း ရွာပီတင္ေပးထားတာေနာ္။
(1)How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise
Fat Loss via Better Science and Simplicity
It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…
Rule #1: Avoid “white” carbohydrates
Avoid any carbohydrate that is — or can be — white. The following
foods are thus prohibited, except for within 1.5 hours of finishing a
resistance-training workout of at least 20 minutes in length: bread,
rice, cereal, potatoes, pasta, and fried food with breading. If you
avoid eating anything white, you’ll be safe.
Rule #2: Eat the same few meals over and over again
The most successful dieters, regardless of whether their goal is
muscle gain or fat loss, eat the same few meals over and over again. Mix
and match, constructing each meal with one from each of the three
following groups:Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork
Legumes:
Lentils
Black beans
Pinto beans
Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables
Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.
Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:
10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed
Here are some of my meals that recur again and again:
Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables
Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)
Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables
Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions
Rule #3: Don’t drink calories
Drink massive quantities of water and as much unsweetened iced tea,
tea, diet sodas, coffee (without white cream), or other
no-calorie/low-calorie beverages as you like. Do not drink milk, normal
soft drinks, or fruit juice. I’m a wine fanatic and have at least one
glass of wine each evening, which I believe actually aids sports
recovery and fat-loss. Recent research into resveratrol supports this.
Rule #4: Take one day off per week
I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed
to eat whatever I want on Saturdays, and I go out of my way to eat ice
cream, Snickers, Take 5, and all of my other vices in excess. I make
myself a little sick and don’t want to look at any of it for the rest of
the week. Paradoxically, dramatically spiking caloric intake in this
way once per week increases fat loss by ensuring that your metabolic
rate (thyroid function, etc.) doesn’t downregulate from extended caloric
restriction. That’s right: eating pure crap can help you lose fat.
Welcome to Utopia.
ဒီလို ေဘာင္းဘီေတြ ေခ်ာင္က်ပီး ဗိုက္ေလးေတြ ခ်ပ္သြားမယ္။ကဲစမ္းၾကည့္လိုက္ၾကပါဦးေနာ္။။။............
ေနာက္တနည္းတေတာ့ အၿမန္ဆံုးပိန္မဲ ့ နည္းလမ္း(၈)မ်ိဳးတဲ ့ဗ်ာ...ေအာက္မွာဖတ္လိုက္ဦးေနာ္။
(2)Slim Fast Naturally - 8 Easy Steps
1) Decide on how much weight you need to loose and how much calories you can take per day to slim fast.Record the food that you take per day and count the total calories consumed. Go online to find calorie charts to help you do the calculations.
2) Go over the list and decide which food to cut out or reduce.
Reduce sugar intake in drinks especially carbonated drink, coffee and beverages. Reduce oil in cooking to reduce the calories. Remove the top layer of oil in clear soup by placing the soup in the refrigerator for an hour and then remove the top layer of oil easily once it hardens. Reduce snacks and sweet desserts which are packed with sugar especially donuts, pastries, cakes, chocolates, brownies, pies, cookies, french fries etc to slim fast.
3) Plan the meal ahead of time.
Start buying cookbooks for preparing healthy meals or search for it online. There are many ideas out there to prepare a delicious healthy meal. You can plan during the weekends for the coming week. Make sure you try to reduce the calories in your weekly diet plan to slim fast. Try to incorporated more raw vegetables and fruits in your meal plan.
4) Try new and healthier food to slim fast.
a) Choose low-fat and low-calorie options for most food.
b) Choose lean meats. Eat more chicken and fish instead of beef, pork or mutton.
c) Replace high-calorie side dishes with healthier alternatives. Take more salads as the side dish but go easy on the dressing or omit the dressing.
d) Start your day with a hearty breakfast of low sugar cereals, low-fat milk, yogurt, oatmeal or whole meal bread and balance it with either fresh fruits or smoothies.
5) Reduce your portion sizes.
Always use a smaller plate or container when eating snacks such as chips, nuts, or dried fruit. Reducing your portion size will go a long way to help you to slim fast. It would be a good idea to hide the dinner plates for a while because it tends to make you eat more and it really doesn't help you to slim fast.
6) Snack on healthy snacks.
Take small meals and snacks throughout the day in order to keep your metabolism constant. Pick snacks that are low in calories and fat but high in fiber to slim fast. Suggestions :
a) Nuts, baby carrots, celery sticks, cherry tomatoes etc.
b) All types of vegetables. They are very low in calories, very high in fiber, and full of flavor and nutrition. Try to eat vegetables plain, without rich dressings.
c) Do not take food like potatoes eg fried chips or fries.
d) Fruits also make a good snack and taste good.
e) Go slow on dried fruits because you tend to eat more. Drink lots of water after that to slim fast.
7) Eat more fiber.
Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helps you to slim fast. Always choose whole meal bread instead of white bread. Try to take more freshly steamed corn.
8) Drink plenty of water.
You should drink at least 8 glasses a day and it makes you fill full most of the time and helps you to slim fast. You could also cut a few slices of lemon and place it in the water jug for additional taste.
ေနာက္ထပ္နည္းေတြ ထပ္ပီးေလ့လာရေအာင္ဗ်ာ...........
Simple Things You Can Do to Lose Weight
If you’re like most people, you might have trouble controlling your weight. Or maybe it’s under control, but it won’t go down to where you’d like it to be.
Weight loss, however, doesn’t have to be stressful or complicated. A few simple habit changes could make a big difference — over the long term.
Will these changes take you from being 100 pounds overweight to slim and sexy in four weeks? Not at all. These are simple things that are designed to make gradual and sustainable changes.
Create some simple habits, and the weight will come off. Eventually.
This is not a step-by-step guide, and you will probably not want to implement every suggestion. Choose those that would work best for you.
1. Weigh yourself and chart it. Each morning, weigh yourself on a digital scale and log it immediately. Your weight, of course, will fluctuate from day-to-day, and your sense of accomplishment or disappointment shouldn’t hinge on your daily weight. However, your weight can be used as a useful feedback system to see what you’re doing right and to motivate you. I’d recommend using the trend-oriented spreadsheet used in the Hacker’s Diet.
2. Plan your meals. This is probably the No. 1 thing you can do to lose weight. First, use a calorie calculator to estimate how many calories you need to maintain your current weight. Now, if you want to lose a pound a week, you’ll want to cut that total by 500 calories per day to hit that goal (3,500 calories equals a pound of fat). If you want to lose weight slower, you can cut your total daily calories by less. I wouldn’t recommend more than a pound a week (which is about 50 pounds a year).
Once you have your target calories per day, you want to allocate them throughout the day. For example, if your target is 2,000 calories, you could allocate 400 calories per meal for 4 meals (7 a.m., 11 a.m., 2 p.m. and 6 p.m. for example) with two 200-calorie snacks. How you allocate your calories is completely up to you — you might want to experiment to find the best distribution.
Now plan each meal so that you fit within the calorie limit for that meal. This might take some time to calculate (try FitDay), but once you have your favorite meals planned, this isn’t too hard. You can have a listing of 400-calorie meals and 200-calorie snacks that are interchangeable. The key, of course, is sticking to the meal plan — don’t let yourself deviate. You’ll get used to it after a few days.
3. Plan healthy snacks. Just as you plan your meals, you should plan your snacks. See the above item on allocating your daily calories to snacks. Instead of just snacking on whatever’s available, or rushing to a vending machine or convenience store when you get really hungry, you should plan to have healthy snacks in between meals. Fruit, veggies, yogurt, dried fruit and similar snacks are all good choices.
Be sure to plan some unhealthy snacks sometimes too. You don’t want to completely deprive yourself — make it a fun thing. Some dark chocolate on one day, some berries on another, and an occasional binge work for me.
4. Find lower-fat alternatives. Take your favorite foods and find lower-fat alternatives. If you love burgers, for example, you can make turkey burgers or soy burgers (there are some good ones, trust me). If you like French fries, make your own and bake them. Bake chicken instead of frying it. Get low-fat milk and yogurt instead of the higher-fat versions. Baked chips instead of greasy ones. While you shouldn’t give up fat completely, and in fact some types of fat are good for you in moderation, it’s important to remember that fat is high in calories (more than twice as calorie-dense as protein or carbs), and lowering your fat intake to a more moderate amount will also lower your calorie intake. Adding fruits and veggies is another good way to lower fat intake, as they take up a lot of space in your stomach without adding too many calories or fat.
5. Eat slowly, and then wait 20 minutes. If you scarf down your meals, you are probably overeating because of it. I know, because I have to slow myself down a lot. The thing is, it takes awhile for our brains to get the message that we’re full. So if we eat quickly, we will actually eat past fullness. You’ve probably had that painful, “I’ve eaten way too much!” feeling, and it’s because of fast eating. The trick is to teach yourself to eat slowly. You’ll get full on less food.
Another trick is to eat a sensible serving (a moderate plate, not stacked up is a good rule of thumb) without eating seconds right away. If you’re still a little hungry, wait for at least 20 minutes before eating any more. Often your hunger will go away.
6. Think long term. You won’t lose weight overnight. Well, you could lose weight quickly, but you don’t want to — it’ll come back just as quickly. What you want is gradual weight loss that stays lost. A pound a week is a good rate — again, that’s 500 calories a day less than you need to maintain your current weight, and it’s about 50 pounds a year. Both are achievable, and both are sustainable. Of course, you’ll need to make adjustments as you go along, in case you’re taking in too little or too many calories, but the main thing is not to try for immediate and quick weight loss, but long-term loss. Don’t worry about the ups and downs every day, but look at trends over weeks and months. It’ll happen, if you stick with it and do it moderately.
7. Stop drinking calories. Calories in soda, coffee, tea, alcohol, juice and other beverages are very sneaky, because you don’t realize how many calories you drink a day. Juice, for example, seems healthy, but really you’re getting none of the fiber of fruit and all of the calories. Eating an orange would give you the same benefits, and make you more full.
Instead, drink water. Lots of it, all day long. Water makes you full, without giving you calories. It’s the perfect weight-loss drink, available at your local tap.
8. Read about weight loss. This might seem like a weird tip, but I’ve found it to be true. If you keep your focus on your goal, you will most likely achieve it. But if you lose focus, you’ll lose motivation, and soon you’ll stop any progress. What you should do is read about weight loss — success stories, tips, etc. — to return you to that focus and motivation. Any time you’re losing motivation, read some articles about weight loss or exercise or eating healthy.
9. Exercise for just 5 minutes. In the grand scheme of things, eating fewer calories is much more effective than trying to burn the calories through exercise. For example, you could burn a few hundred calories with 30 minutes of hard exercise, but you could easily gain those back with a bowl of cereal or some other snack. So if you really want weight loss, you’ll have to focus on what you eat.
However, exercise does help. Burning even 200 calories a day can add up (an extra couple of pounds a month), and you don’t need to exercise too long to do that. And even better, exercise makes you feel good, and feel like you’re getting in shape. It makes you healthier, of course, and will get you toned.
My recommendation is to start with just 5 minutes a day. That won’t get you to 200 calories, but it’s a start, and that’s what’s important. Just do 5 minutes a day for the first week. Any kind of exercise will do — try a few pushups, a few crunches, a few jumping jacks, and a couple minutes of running in place. After a week, increase it by 2 minutes. Do that for a couple of months, and soon you’re doing 20-25 minutes a day. That’s about all you need.
10. Just get through a tough 3 days. If you reduce your caloric intake, as per Item #2 above, you will feel hungry at first. And that’s not easy. Hunger makes us want to give in. But just tell yourself that it’s just for 3 days. After that, it will start to get easier. You’ll get used to it, and it won’t seem like deprivation.
ဒါမ်ဳိးေလးေတြၿဖစ္သြားမယ္။လွမွလွပဲေနာ္.........
ေနာက္တနည္းဗ်ာေအာက္မွာထပ္ဖတ္ဦး ပိန္ခ်င္သပဆိုရင္..............
6 Steps to Lose the Buddha (Belly)
The belly: it’s the first spot to get paunchy and the last place to look sleek. A tight core is the one thing we all want (possibly even more than another new online community).Unfortunately, biology couldn’t care less about our six-pack fantasies, for the human body is built to treasure precious calories, and our midsections are especially talented at storing the excess ones. Couple our genetic predisposition to adiposity with the modern lifestyle of excessive calories and stress, and it’s no wonder a trim midsection eludes many of us!
No problem: my six steps will have you rockin’ a toned torso in no time. They worked for me. The best part? No sit-ups required!
- No more sit-ups! I’ve tried many ab gadgets and committed to several determined bouts of daily crunch torture on my road to fitness – and I never got anywhere. Sound familiar? Forget the isolated exercises. Many of the fittest people on earth – from Navy SEALs to professional athletes – never do a single sit-up and shun crunches. In fact, some military training guides actually discourage isolated abdominal exercises. There are many paths to sleek abs, so if crunches happen to work for you, please skip this post. I personally recommend following a fitness regimen that is comprehensive in nature. While isolated movements can tone individual muscle groups, for true core fitness, it’s better to do integrated exercises that strengthen your entire body – with defined abs being the happy side effect. Point 5 will explain this further, but two simple, highly-effective integrative exercises you can try are the standing weighted arm lift and the hot potato.
- Lose weight. (I know, I know!) Many fitness guides will instruct you in all manner of stomach exercises, and we’ve all seen those “sexy abs in just three minutes” infomercials! Save your money. Until you drop excess pounds, you simply won’t see your abs, whatever their state of fitness. (Yes, your abs – everyone has a natural six-pack under there somewhere!) Lose weight and your abs will show up quite nicely, even if you never do a single sit-up. Men generally need to maintain about 8-14% body fat; women should add 10 to that.
- Reduce empty calories drastically. Lose the belly roll by eliminating as many sources of empty calories from your diet as possible. Yes, this means carbs! Not only do empty calories prompt bouts of irritability, headaches, cravings, mood swings, and possible nutritional deficiencies, empty calories readily convert to fat in the midsection. If you’ve read Tim Ferris’s success story with the “slow carb” diet or heard of Atkins (and I know you have!), you already know where I’m going with this. Cutting empty carbohydrates and sugars out of your life will not only trim your middle; you’ll reduce your risk of diabetes, too. That said, I don’t think you have to become a bloodthirsty carnivore or suffer on low-carb beer for the rest of your life. That’s an approach that is certainly immoderate and definitely not healthy. But do cut back on refined, worthless calories from cakes, cookies, pastries, crackers, chips, big bowls of pasta, and white bread.
- Going a step further, eliminate all liquid calories. Most of us are aware that soda is full of nothing but sugar (or unhealthy sugar substitutes like corn syrup). But be mindful of drinking any calories. Many coffee drinks are essentially glorified milkshakes, and smoothies that contain ice cream and juice instead of real fruit and protein powder are no better. And while it’s commonly accepted that juice is healthy, I suggest cutting back. Even 100% juice is still going to spike your blood sugar. A real piece of fruit provides fiber and fills you up; juice just gives you extra calories you don’t need.
- Practice an integrative exercise system and get good at it. Beyond the vanity of wanting a taut middle, your health will benefit, too. What do I mean by an “integrative” exercise system? Anything that incorporates resistance, stretching and weight-bearing movement. Excellent choices are yoga, pilates, the Bar Method, martial arts, dance, boot camp classes, and any sports. I’ve had great personal success with yoga; after shedding the excess tummy pudge, it only took a few weeks of yoga for the abs to peek out. Furthermore, an integrative exercise program elongates your muscles, lubricates your joints, and releases the pressure that compacts your vertebral column. Better posture = better abs.
- Reduce stress, balance hormones. Did you know that a sluggish metabolism can often be perked up by switching from table salt to sea salt? (Iodine helps the thyroid gland, which plays a role in metabolism.) That’s just the beginning. Our hormones have a direct relationship to immunity, metabolism, and much more. And stress is a very sure way to disrupt healthy hormone regulation. If you’d like to know more about hormonal issues and the relationship to weight gain, please feel free to respond in the comments and I’ll provide some helpful links. Bottom line: reduce stress! It’s so important to find a way to reduce and manage any stress in your life (again with that yoga!). However you choose to handle stress, don’t shirk this aspect of weight management and health. Your abs are depending on you!
To Slim: A Simple, 5-Step Weight Loss Plan
Step 1: Begin gradual exercise. Instead of trying to change your entire life with an intense weight loss plan, we’re going to start small. All you want to do is make a commitment to get yourself moving for at least 10 or 15 minutes each day for 30 days straight.
Some key points:
- Type of exercise. If you’re already a runner or a cyclist or something similar, then begin a very, very modest program of resuming that exercise. Otherwise, walking, a treadmill, hiking, a cycling machine, rowing, or something similar would work. Mixing it up is a great idea, alternating different exercises on different days. The actual exercise you do doesn’t matter, as long as you get moving.
- Most important here: start out really easy. People tend to start out with a lot of enthusiasm, and then burn out, skip a workout or two, and then the plan has failed. In this plan, you want to go short and slow. If you normally run 3-4 miles, for example, just run 1-2 miles. Go for about half of what you think you can do. You can always add more later.
- It’s important that you try to do it every day. Mark your successes on your calendar — gold stars always work well — and try to keep the marks going every day. If you can do short, easy workouts, and mix up the exercises a little, you can do it every day.
- Set aside some time to do this every day. If you’ve had success working out in the morning before, use that time. Otherwise, do it right after work.
- Strength. Another point is that you can do strength workouts, but don’t do anything too hard in the first couple of weeks. Just some pushups, crunches, lunges, squats, with no weights. That might sound easy to some of you, but the key, again, is to start out slow.
- Just start. Last key point: if you are feeling resistance to exercising, just tell yourself that you have to lace up your shoes and get out the door. How long you do it doesn’t matter — even 5 minutes is good. I bet, though, that once you start, you’ll want to keep going for at least 15 minutes.
Some key points for this step:
- Examples: if you cook fried chicken, try baked instead. If you eat burgers, try a veggie burger or a low-fat turkey sandwich. If you eat pizza, try making your own pizza, with a store-bought crust, pizza sauce, veggies, and olive oil, with no cheese. You get the idea.
- Gradual change: Now, you don’t need to change all these foods overnight. But after you do the 30-day exercise challenge in Step 1, do a second 30-day challenge where you replace one fatty food a day with a healthier alternative. Slowly, replace more and more fatty foods with healthier ones. You’ll get used to it over the course of a month.
- Exercise: Also continue the daily exercise in the second month, increasing the duration of your workouts a little at a time if you can.
Some key points:
- The 5-6 meals: A good schedule is to eat breakfast, then a mid-morning snack, then a small early lunch, then a second small lunch a couple of hours later, then a small late-afternoon snack, then a small, light dinner. If that’s too much, just try adding a mid-morning and mid-afternoon snack, and make the main three meals smaller.
- Snacks: Make sure that your snacks are healthy ones. Good ones include fruits, nuts, low-fat pretzels, low-fat cheese, low-fat yogurt, cut up veggies.
- Wait: For your meals, try eating just one moderate-size serving. If you feel like a second serving, wait 20 minutes, then see if you’re full. It’s important that you gradually reduce your portions, and learn to eat only until you’re satiated, not until you’re bursting.
Some points:
- Duration: The first thing you should increase is the duration of your workouts. Without working out any harder, keeping the low intensity of your previous workouts, just add 5 minutes to your workout. Stick to this new duration for 2-3 workouts, then add another 5 minutes. Your goal is to get to about 40-45 minutes (although eventually doing an hour once a week is good too).
- Intensity: After your body gets used to going for longer, once a week or so, try a slightly more intense workout. First, make the duration of the workout much shorter for this intense workout. For example, instead of running or walking for 40 minutes, do 20 minutes. Second, go harder in intervals. For example, do 3-4 minutes at a faster pace, then go at an easy pace, then a faster pace, and so on. Be sure to warm up first, and cool down at the end. When you first start doing the intervals, do them only at a slightly higher intensity, gradually increasing that intensity as the weeks go by.
- Hard-easy: If you do longer or more intense workouts, be sure to follow them with an easy workout. For example, if you do a longer workout of 45 minutes, just do 20-25 minutes the next day. Or if you do interval workouts one day, do a short easy one the next day. Consider the longer or more intense workouts your “hard” days, and never have two hard days in a row — otherwise, you may get injured or burn out.
Some points to make:
- Challenge: Just like with the fatty foods, try another 30-day challenge with the sweets. See if you can go the whole month without sweets! Or try a more gradual approach, and have less each day.
- Cheat day: If you try a month without sweets, I suggest a cheat day. For me, it’s Saturday, when I can eat whatever desserts I want. Interestingly, I don’t eat as many desserts on my cheat days as I used to. It’s not like I pig out, although I don’t restrict myself either.
- Alternatives: Come up with a list of alternatives to sweets, stock up on them, and get rid of the sweets in your house. For example, if you usually have a candy bar for a snack, have fruits or veggies instead. Often we just want something to munch on.
- Drinks: If you drink sodas or juices, cut out those calories by drinking water, exclusively (except perhaps for a single cup of coffee in the morning).
- Whole grains: If you haven’t yet, look for whole grain alternatives to things you might be eating, including cereal, bread, brown rice, etc.
တကယ္ေတာ့ နည္းေတြအမ်ားၾကီးရိွမွာပါ ။ေဆးေတြလည္းရိွမွာပါ ကြ်န္ေတာ္အေပၚက ရွာေဖြထားတဲ ့ဟာေတြလည္းထပ္ေနမယ္ဆိုရင္ ေတာင္းပန္အပ္ပါတယ္ ကြ်န္ေတာ္ကိုယ္တိုင္လည္း slimမို ့လို ့ေသခ်ာမဖတ္ထားပါဘူး။
အၿမန္ပိန္ခ်င္ရင္ေတာ ့ ကြ်န္ေတာ္ ့အထင္ေၿပာတာပါ......ေလ့က်င့္ခန္းေတာ့လုပ္သင့္တယ္ဗ်။ေလ့က်င့္ခန္းလုပ္ရမွာ ပ်င္းတဲ ့သူေတြ ဖတ္ၾကည့္သင့္တယ္လို့ထင္လို ့အပို မဆလာအုပ္လိုက္တာပါ။ကဲဖတ္လိုက္ပါဦး စိတ္၀င္စားမယ္ဆိုရင္ေပါ့။
7 Ways to Build the Exercise Habit
What works in the long-term is making exercise a habit. That’s their secret. And that’s what this post is about — 7 ways to build the exercise habit.1. Set your Goal. What do you want to achieve?
- Bigger muscles?
- Less fat?
- More strength?
- More speed?
Don’t try to achieve more than 1 thing at a time. Start with one goal. Once you have attained it, you can work towards a second goal.
2. Set a Deadline. Set a date by which you will reach your goal. Write your goal and deadline on a piece of paper and put it somewhere you can see it multiple times a day.
A good place would be on your nightstand. Look at it on waking up and before going to bed. This will act as a constant reminder of your goal.
3. Make a Plan. Once you have set your goal, you must back it up with a plan.
- Which exercises will you perform?
- How many sets and reps will you do?
- How many times a week will you go the gym?
4. Exercise First Thing in the Morning. When you’ve just had a tough day at work, it can be hard to train for another hour at the gym. A solution is to exercise first thing in the morning:
- Wake up early
- Eat breakfast
- Prepare the stuff you need for work
- Go to the gym
5. Stick to your Plan. This is something I experienced on numerous occasions. The days you don’t feel like exercising, are often your best days. Maybe it’s the mind-body connection: the body says no, but the mind says go. Thus the body eventually says go too. I don’t know.
Whatever it is, when it’s the day to train, it’s the day to train. Make no excuses, go the gym. If you don’t feel 100% healthy, still go the gym, but train at a lower intensity. The fact that you’ve been there, is more important than the quality of your training. And as I wrote above, sometimes it can turn out into one of your most productive workouts.
The more you exercise, the more you build the habit. Stick to your plan.
6. Train With Someone Who Has The Exercise Habit. If you’re training partner quits, you’ll probably end up quitting too. But if your training partner hangs on, you’ll take it as a challenge.
Next time you go the gym, look around you. Look at the people who exercise. Find someone who is serious with his training. Take the initiative: ask him if you can train with him. If you choose the right person, he’ll accept your request. Most people know that getting into exercising is not easy, they know because they’ve been there.
A good training partner will motivate you & help you achieve your goal. If not, keep on looking.
7. Be confident. You can achieve whatever you want, if you believe that you can do it. Having a clear goal and a plan will already arm you with self-confidence.
Know that it will take 30 days to build the exercise habit. During the first 30 days you’ll need to push yourself to the gym. After 30 days it will become easier: the habits starts to take over, pushing you the gym.
ကဲနည္းလမ္းေတြကေတာ ့အမ်ားၾကီးပဲ အမ်ားၾကီးတင္ေပးလည္း ဆရာမ်ားသားေသဆိုသလိုပဲ ဘယ္ဟာဖတ္ရမွန္မသိ လုပ္ရမွန္းမသိၿဖစ္သြားမယ္။ပိန္ခ်င္တယ္ ၀ိတ္ေလွ်ာ ့ခ်င္တယ္ဆိုရင္ အဓိကအၾကံေပးခ်င္တာက ေတာ ့စိတ္နဲ ့လည္းဆိုင္ပါတယ္ ပါးစပ္ကသာပိန္ခ်င္ေနလို ့မရပဲ လက္ေတြ ့လည္းလုပ္ရမယ္ေလ ဆရာလုပ္တာမဟုတ္ပါဘူး အၾကံေပးတာပါ။
အားလံုးကိုအထူးေက်းဇူးတင္ပါတယ္။ေတာင္းဆိုတဲ ့ သူငယ္ခ်င္း ရီမြန္ကိုလည္းေက်းဇူးတင္ပါတယ္။
ကြ်န္ေတာ္ ေဖာ္ၿပထားတာေတြ ေရးသားထားတာေတြမွာ လိုအပ္ခ်က္ေတြ အမွားေတြပါရင္ နားလည္ခြင့္လြတ္ေပးက်ပါလို ့ ေတာင္းပန္အပ္ပါတယ္။ကြ်န္ေတာ္ ဟာ ဆရာ၀န္တေယာက္မဟုတ္ပါ......)))))
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(အတၱာဟိ အတၱေနာ နာေထာ) မိမိသည္သာလ်ွင္ မိမိ၏ အားထားရာျဖစ္သည္။