Let's try this menu!

Breakfast

-2 eggs (half boil if can)

-2 slice whole grain bread

-a glass of apple juice or any fruit juice

Lunch

- Tomyam (chicken/beef/seafood)

- Green Vegetables (any)

- Plain water

Tea time

- 2-3 slice biscuits/crakers

- low sugar tea/coffee

Dinner

-1 sandwich with salad (no source)

Supper

- 2-3 oat crakers

- plain water/ mineral water

stay with me for More daily menu!

have a try.. :)

Energy System = Loose Fat?

Body energy system.

Terdapat tiga komponen sistem tenaga (kalori) yang utama, secara ringkasnya..

1. Glucose & Carbs
- badan kita menggunakan tenaga dari glucos dan juga karbohidrat dlm jangkamasa tertentu, bergantung pada aktiviti yg dilakukan, heart rate atau kadar nadi (BPM)daripada maximum heart rate (MHR), duration atau jangkamasa aktiviti itu diteruskan, juga tahap metabolisme dlm bdn individu. biasanya mengambil masa 1-45minit berjoging.

 2. Fat/Lemak
- selepas penggunaan glukos dan juga karbohidrat, badan akan menukarkan penggunaan tenaga dari karbo kepada lemak. ianya akan bertahan juga bergantung kepada intensiti aktiviti yg kita lakukan,jangkamasa aktiviti,dan tahap metabolisme. biasanya ia mengmbil masa selepas 45 minit hingga 2 jam berjoging.

3.Protein
- selepas sahaja sumber tenaga dari lemak digunakan dalam jangkamasa tertentu, sistem badan akan bertukar kepada penggunaan sumber protein dari otot.

tips- utk menurunkan berat badan secara SiHaT pastikan anda berjoging dalam jangkamasa 30minit sehingga 1 atau 2 jam. bergantung pada ketahanan badan masing2..

Update!

i will update my blog with useful information regarding to Fitness every week! be Fit! stay Fit! feel Fit!  yeah!!!

About me

Hi guys/ladies!

How are you? i hope you all just fine.. have a great day everyday! let me introduce myself, my actual name is Ltm.Asrol Abd Manaf. But i have too many nickname. sometime people call me Ache', sometimes people call me Srol, Axs, and now 'Roy'. doesn't mine what people call me because the person is, me.hehe..

Here, below i will introduce myself in short bio based on my field..

Qualification

Dip. In Sports Science (Sports Studies), Deg. In Sports Science, Sports Science Level 1 (MSN), CPR Certify, First Aiders, Personal Trainer Certify, Outdoor Instructor Certify (major in Kayaking) and will upgrade myself more later. ; )

Experience

Martial Arts Athlete (Pencak Silat)

Represent Stated and University in Pencak Silat - (Silat Olahraga)

Graduated student for Martial Arts (Capoeira)

Tv3 Capoeira performer for MHI, Melodi and Remaja 2006

Tv2 Capoeira performer for RTM Panorama 2006

Mountain Biking 

NFC Mountain Climber Winner 2005

Gym Instructor

Personal Trainer

Nutrition and Diet Adviser 

Coaching for university Athlete

Specialty

Personal Trainer

Weight Loss Program

Gain Weight

Muscle Building and Shaping

Sports Specific (major-Martial Arts)

General Fitness

Physical Conditioning

Sports Nutrition and Diet Plan

Training Periodization 

Body Weight Training

Acrobatic Training and Flexibility Training

Muscular Power, Strength and Power Training