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  #1  
Old 21-04-2015, 12:24 PM
abangpower abangpower is offline
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Thumbs up Sihat di Usia 40an - Jom kongsi tips di sini!


Gambar sekadar hiasan... tapi org tua ni (scooby workout) menjadi rujukan aku ttg kesihatan

Assalamualaikum Geng CG! Semoga ceria di tengahari yg ceria ni...

Aku dah menjejak usia 41... tapi alhamdulillah dgn menjaga kesihatan takat mampu aku rasa macam umoq 30an

Melalui thread ni, khusus utk warga 40an mcm aku, jom kita pakat2 kongsi rutin senaman & pemakanan yg hampa amalkan utk menjaga kesihatan, tak kisahlah makan apa, senaman kat mana & pelbagai kaedah yg hampa gunakan utk stay fit at 40

Jom kita kongsi rutin senaman, aku mulakan dgn diri aku;

a. Pagi antara 8am-9am lps hantar anak2 sklh ;
- joging di tasik 30 minit @ senaman cardio setempat 15-30 minit
c. Paihtu aku mandi makan2 & Pi kerja laaaaaaaaaaaa hahahhahaha
b. Petang lps balik kerja & amik anak skolah ;
- weight training di rumah dgn dumbell & barbell, 1 hari target 1-2 muscle group spt dibawah;
Isnin - bicep/tricep
Selasa - shoulders
Rabu - Chest & back
Khamis - legs workout
Jumaat - cardio
Sabtu - cardio di tasik dengan anak2
Ahad - rest jalan2 dgn family

Kadang2 aku switch buat weight training waktu pagi & cardio waktu petang....

AMARAN - kalau ada injury spt sendi2 bahu/lengan/lutut maka aku akan stop workout & rest 2-3 hari atau buat senaman kardio ringan shj

MAKAN ;
- simple aja aku makan semua yg halal kecuali udang/sotong & kurangkan gula/garam,
- ikut pesan Nabi SAW, makan waktu rasa lapar & berhenti sebelum kenyang (ikut cara ni aku makan banyak kali 5-6 kali makan sehari cuma dlm jumlah yg kecik)
- elak makan bersulam air supaya tak buncit
- banyak mkn teloq/ayam/daging lps workout utk sumber protin yg ori
- makan nasi 1kali sehari sukat 2 senduk shj
- banyak makan sayoq2 & lauk
- banyak makan buah2an

SUPPLEMEN - madu tualang ori yg mahal gila

Ok takat ni apa2hal hampa tanya aku akan update... jom kongsi rutin kesihatan hampa pulak!

UPDATE 26/4/2015 ; gambaq aku tepek atas permintaan peminat & awek2 cun dlm CG hehehe, sila jgn trauma yaaaaa...


Last edited by abangpower; 26-04-2015 at 11:02 AM.. Reason: add pic
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  #2  
Old 21-04-2015, 01:21 PM
a b c d e f a b c d e f is online now
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Baik lah bro. Sesuai untuk aku ni

Dah bertahun aku pasang azam nak ada 6-pack lepas umur 40 tapi baru2 ni je nampaknya ada hasil...

Kuncinya ialah makan.
Terutama yang dah berumur dan kadar metabolisme dah menurun.

Untuk badan orait, 80% dari pemakanan, 20% dari senaman. Dulu aku terlebih senam tapi makan tak jaga... last2 camtu jugak. 20% tak nampak apa2.

Harini ramai pakar omputeh setuju puasa cara nabi (2 seminggu lebih 12jam) adalah antara kombinasi terbaik jaga aliran insulin dan hormon2 lain dalam badan (intermittent fast).

Yang bab senam tu berpada2 sket, laki2 baya kita mudah dapat slip-disc. Kalau takde masa, banyakkan buat HIIT workout. Cepat dan berkesan.
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Old 21-04-2015, 06:08 PM
dloanman dloanman is offline
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den dah 42...tapi badan dah 'terlajak laris'... senaman TT buek tu mcm terlalu berat nak buat lah...gila hari2 joging & main bosi pagi ptg... mcm bleh kecut telor ajo wakakkaaaa
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Old 21-04-2015, 06:18 PM
stanley_climbfall stanley_climbfall is offline
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letak la gambo sendiri tt..
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Old 21-04-2015, 06:24 PM
luminor luminor is offline
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Quote:
Originally Posted by dloanman View Post
den dah 42...tapi badan dah 'terlajak laris'... senaman TT buek tu mcm terlalu berat nak buat lah...gila hari2 joging & main bosi pagi ptg... mcm bleh kecut telor ajo wakakkaaaa
Ko komen buat aku gelak la..
Ko lawak.. Hahah
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  #6  
Old 21-04-2015, 07:57 PM
white shadow white shadow is offline
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share sikit madu tualang ori apa yg abgpower amalkan?
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Old 21-04-2015, 08:02 PM
Crystal skull Crystal skull is offline
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yang keje shift camana ler nak senam?
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  #8  
Old 21-04-2015, 09:54 PM
cikman03 cikman03 is offline
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Abam power...share le kaedah weight yg sesuai utk 4 series nih. La ni mmg dok joging pepagi...cuma trpikir ttg weight tp tk pandai nak start..
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Old 21-04-2015, 10:01 PM
azmi_tshirt azmi_tshirt is offline
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aku belajar yoga. 2 kali seminggu. cardio 30 minit 2 kali seminggu.. itu je yg sempat...
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Old 21-04-2015, 10:24 PM
m0mo~ m0mo~ is offline
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aku masih muda kacak bergaya..tu je nak cakap
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