what should you not eat after a workout的八卦，Yahoo名人娛樂都在討論

Hi, I’m Talitha. I’m bulimic. ⁣⁣
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So I reached out to @jonwongrevelation for help. 🥺⁣⁣
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Surprise! I’m not perfect. I’ve suffered from bulimia since I was 𝟏𝟓𝐲/𝐨. I’ve got a horrible relationship with food, I love food so much but I’m also afraid to eat. I also have the tendency to binge. ⁣⁣
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Sometimes I think i’m ok, but most times I’d look in the mirror, hate what I see, breakdown, cry, punch my stomach, try to pull it out. 😂⁣⁣
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So the past 2years I had been the least active, lost all motivation workout or do anything. I was hating myself more and more as the days go by, made it a norm to puke everything I eat. Did Intermittent Fasting to the extreme, fasted longer than I should, but succumb to binging after, then back to purging. 🤮⁣⁣
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It’s been exactly 𝟒 𝐰𝐞𝐞𝐤𝐬 since I started Jon’s program. #RIPLIKETALI 🙈⁣⁣
𝘕𝘰𝘵 𝘢 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵! 𝘉𝘶𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘵𝘰 𝘣𝘦 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫. ⁣⁣
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I’m not going to say I’m better now. 𝘊𝘢𝘶𝘴𝘦 𝘐’𝘮 𝘴𝘵𝘪𝘭𝘭 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨 𝘵𝘰 𝘭𝘰𝘷𝘦 𝘮𝘺𝘴𝘦𝘭𝘧. ⁣⁣
Jon’s helping fix the wires in my brain 🤣 ⁣⁣
Reminding myself, It’s ok to eat, it’s okay to rest (what is rest? HAHA), 𝘵𝘩𝘢𝘵 𝘐 𝘢𝘮 𝘣𝘦𝘢𝘶𝘵𝘪𝘧𝘶𝘭. ⁣⁣
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and so are 𝐘𝐎𝐔. 🥰⁣⁣
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If you’ve made it this far, thank you for reading my essay 🙊 ⁣⁣
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𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘪𝘯 𝘢𝘯𝘺 𝘸𝘢𝘺, 𝘢𝘯𝘥 𝘯𝘦𝘦𝘥 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘵𝘰 𝘵𝘢𝘭𝘬 𝘵𝘰, 𝘐’𝘮 𝘫𝘶𝘴𝘵 𝘢 𝘋𝘔 𝘢 𝘸𝘢𝘺. 💕 𝘺𝘰𝘶’𝘳𝘦 𝘯𝘰𝘵 𝘢𝘭𝘰𝘯𝘦. ⁣⁣
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NOT a sponsored post, I just wanna say thank you to, ⁣⁣
Jon, @revrepublic @kit_mah @tearneat @myproteinmy @kubis_kale⁣⁣
Ya’ll don’t even know you’re helping me 💁🏻‍♀️⁣⁣
But ya’ll have made this possible. So thank you 🥺♥️⁣⁣
⁣⁣
#applewatchseries5 ⁣⁣
#teamnike
#progress
54kg to 50.3kg @ Revelation Republic

17 TIPS KEKAL KURUS SIHAT DI HARI RAYA

Tips #1

Jangan tak beraya pulak!
...Continue Reading17 tips to stay healthy on Hari Raya

Tips #1

Don't celebrate Raya!

After fasting for 30 days, what's wrong with us celebrating raya with family and friends on Hari Raya. The reward of self is still necessary. There's no problem to eat but don't eat too much..
Enjoy the dishes of lemang, Rendang, cakes etc but let it be in simplicity.

But don't celebrate raya for 30 days!
Yes, it's considered celebrating raya throughout the month of syawal but that doesn't mean you have to eat without limits every day.

After give yourself on the first 1-2 Raya, make sure you care more about the choice of food & drinks when visiting open houses.

Tips #2

Remember the rules of 20 minutes!

That's the time it takes to feel keyang after the first feed. Here, eat slowly or set the size of food so that you don't eat
Too much.

Like the Sunnah of the prophet, stop eating before full.

Eat a little bit..
When visiting an open house, the house host will always ask you to add, add and add more. Again if it is
You spend a few hours in their house. Here, eat a little, stop sekietika, eat a little more and repeat. This will satisfy the host's heart and also reduce the amount of calories intake.

Hari Raya or aidilfitri is the day to celebrate the victory against and educate lust. Continue the education in Ramadan, according to the guidance and teachings of the Quran, which calls for us to be simple, full of gratitude celebrating aidilfitri.

Tips #3

Remember... compulsory to have a healthy and balanced breakfast first!!

Why do you want to have breakfast? Wait for it to eat more??
Isn't it adding more calories?

Yes and no! Breakfast is the most important meal time. It provides our stomach to be full so it helps to control the lust and amount of calories intake.

This is important again when you are on the way back to the village or on the highway.

Tips #4

Don't start with dessert / sweets!

This is my practice for every open house. I will always start with a balanced meal (real food, not process food) first before eating cakes and raya cookies.

With this method, I make sure there are good benefits before eating bad calories. Remember, keserderhanaan is important.

Tips #5

Identify Your Hari Raya favourite menu calories!

To Avoid weight loss this raya season, you need to identify your favorite food calories.

Why? If not, it's hard to control the amount of calories intake. Now you have a feeling of 'Self-aware'

Source of calories? Refer back to the food calories that coach always gives. Or can google or ask in coaching group 👍

Tips #6

How Many Raya cookies do you want to eat?

Ah Yes, the raya cookies are really interesting!! All sorts of shapes, colors, order and taste 😍

Don't want to eat at all right?? The important thing is here is the quantity of quantity
A Biscuit Full of fat + a simple sugar + it doesn't satisfy - from the type of bad calories, high fat!

For example:
1 X Raya cookies contains 40 calories, if you eat 10
400 kcal. That's just one house.
If 50 houses are breaking fast throughout the month of syawal, it's already 20,000 kcal or 2.6 kg! 😱🙈

Tips #7

Concept of 10:20 days

This turns to the concept of self-reward on Hari Raya. Choose the first 10 days only for self-give (usually the first 2-3 days of raya only and the weekend that is usually full of open houses).

20 days left of syawal month, let the day be the most important of choice
Healthier Food and lifestyle 👌

Tips #8

The Word " is enough..."

As a guest, we are often stressed to try all the dishes and cakes provided. But actually don't have to eat everything that's available.

Some Tips:
• Ask the host about the number of dishes that are about to be served. This allows you to plan and budget the amount of intake for every meal.

Don't forget to ask about dessert. If there is, it will be a budget too.

• The word " Enough ". If you feel satisfied and enough with the number of taking of dish served, it is not wrong we say " enough ", but the one who asked it will be your mother-in-law 😬😆

Tips #9

Drink Plain water

For me, the specialty and the of Hari Raya is located on original food such as ketupat, lemang etc and not on a colorful drink of sugar and flavor.

So to avoid wasting calories from drinks, drink plain water
Or drinks that are not calorie
Like Coffee-O-empty, Tea-O-empty, green tea etc.

About:
If you drink 2 x
Sweet Water Glass in every open house (total calories 1 x glass say
In 60 kcal), if 50 houses are open = 6,000 kcal or almost add 1 KG.

Tips #10

Remember protein!

I believe that 99 % of open houses will be a dish of beef rendang which is a good source of protein. Only it comes with fat because of the way it's cooked 😅

But it doesn't mean that it's only from rendang. The most important thing is to try to increase protein intake when visiting an open house.

Why?
• Protein is more satisfying.

• in many delicious Hari Raya Food, are berkarbohidrat (Lemang, ketupat, biscuits / flour, cakes, cakes etc)

But if possible, choose the rendang part that is
Less fat and if you have chicken, choose the chest part.
Is there a hose for fish during raya? 🤔

Tips #11

Don't add the gravy.

If you are love rendang meat try to avoid intake of "gravy" because it is rich with coconut milk that is full of fat.

Even if you eat soup, reduce "gravy" if it feels salty because of your excessive salt intake levels of body water - the result is fat.

All sorts of gravy will be served, Soto the gravy, gravy with sambal, peanut sauce to eat with satay or ketupat rice himpit, and more.

Tips #12

5-7 meals / open house a day

If it's the coach's day, the coach encourage it
You eat 5-7 small meals every day in a meal plan and this is not different from the festive season.

If you visit 5 open houses one day, make it
Every visit is as a meal (it's free). So the distance between every open house may be 2-3 hours. But anything starts with a balanced meal.

But even if it's limited, make sure you know how to adapt. An example of eating 5 x compared to 7 x, the amount of calories a day is still the same. So even for an open house, make sure you have a budget of calories all day to avoid eating too much.

Planning is important!

Tips #13

Workout at home open!

How is that?? If food is a source of energy, we need to find a way to remove the relevant energy so that it will not be kept as fat.

Here, try to practice the following "exercises" to burn as much as possible calories:

• Walking around the house.
• Standing while socializing with guests.
• Play with the little kids.
• Park your car is a little far away. This will definitely make you home later (no car stops your car)
• Try to help the host with what can be helped.
• Playing Firecracker (heart heart adrenaline)
• laughter burns calories.

Tips #14

Fasting six

This turns to the concept of 10:20 (TIP #7) where you celebrate (Self-give) for 10 days throughout the month of syawal and only 20 days left for a better choice.

So here, the fasting 6 is suitable for inserted in the 20 days of that good choice.

Even you get a reward, insyaallah. That's great.. Take this opportunity!

Tips #15

Bored?

Eating vegetables!
Sometimes we eat not because we're hungry but because we're bored or entertaining the conversation.

That's where our hands are itchy to eat what's in front of our eyes.

Here, try to "flirt" with vegetable food (Cucumber, carrots etc) because it is not only rich with fiber but also very low calories.

More Fiber & fiber.
Essential Fiber intake controls the digestion rate of blood glucose and also helps to control the appetite.

An example of food that is berfiber? Vegetables, fruits, bijiran oats and wholegrain. Dates are also a good source of fiber. But don't eat too much because other than vegetables, it's all calorie too.

Tips #16

Start your fitness program!

If you're like me, during my fasting month I rarely exercise, so I'm sure to kickstart the fitness program ASAP. Sometimes as early as the second eid is better.

This directly gives the spirit to control the whole diet because if not, make sure your efforts are working hard to spend time sweating and exercise.

Tips #17

Ramadhan Vs Raya

If you manage to reduce 3 kg throughout the month of Ramadhan, try not to add more than 3 kg throughout the month of syawal. If you succeed, then the combination of Ramadhan + Syawal should help you control the weight.

Love if the effort to decrease the weight of the fasting month is removed so easily with the aidilfitri celebration.

But don't celebrate Raya!

Unless you are looking forward to sports events like sportsman and athletes, Hari Raya is not a diet day or day to start a workout program.

Let us enjoy a glorious day with our beloved family and delicious dishes.
But most importantly, don't go overboard and remember the simplecity and self-Health.

Selamat Hari Raya Aidilfitri!
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Please comment 'thank you coach' if this article is useful to you.Translated

TO ANSWER ALL WHO KEEP ASKING ME FOR ADVICE ON HOW TO GET BIGGER,THIS IS ALL YOU SHOULD KNOW AND FOLLOW.

25 WAYS TO GET YOURSELF BIGGER

1. Eat more
"Extra calories combined with training leads to growth," says Sean Hyson, the group training director for Men's Fitness. It's really that cut and dry, more muscle comes from more food.

2. Power up with protein
Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight.

3. Don't cut carbs
Numerous studies have pointed to the benefit of protein supplements in muscle building, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after workouts.

4. Use dumbbells
Montreal-based strength coach Andrew Sakhrani, C.S.C.S., encourages occasionally swapping out barbell work with dumbbells. Why? "Dumbbell presses open up the chest and recruit more muscle fibers.” This works for other exercises, too.

5. Work your back
It’s easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.

6. Change things up
Although we follow workout “routines,” there's always a need for variety. A workout shouldn't just be a weight lifting challenge, there should also be a level of complexity and variation to the moves.

7. Work your legs
Squats and deadlifts release massive levels of testosterone resulting in total-body growth. These two moves alone will add muscle everywhere.

8. Use your body weight
Remember, Bruce Lee was ripped and his muscles certainly weren’t small. He always touted the importance of body-weight exercises.

9. Train with a partner
“Competition in the weight room boosts testosterone and makes you enjoy your workouts more, so you’ll stick with them. You’ll also be forced to train harder,” says Hyson. So grab a buddy and get after it.

10. Take creatine
Creatine has been linked to muscle gain in almost every study that has been performed on it. Don't believe us? We've got plenty of great reading material on the benefits of creatine.

11. Sleep
“Most of your growth hormone release in a day comes during sleep,” says Hyson. Stick with eight hours as a guideline.

12. Pump up the volume
Bodybuilders, widely known as the biggest guys on the planet, have an age-old training method that has withstood the test of time: volume training. They typically do five or more exercises per body part, four sets of 8-12 reps, amounting to approximately 200 reps per body part.

13. Go heavy
Circuits might get the blood flowing, but heavy lifting skyrockets testosterone levels throughout the body. Hyson recommends using the heaviest load possible for “sets of five or fewer reps.”

14. Move with multijoint exercises
The foundation of a big, muscular body comes from big, compound lifts. (multijoint). Sakhrani says, "The chinup is the original biceps curl.” He adds that this principle holds true for all muscle groups.

15. Ease back at times
Just like a car having maintenance done, some of your gym days should look the same. Decrease the weight, up the reps, and slash the last two sets. Occasionally scaling back allows for full recovery.

16. Always focus on form
Being out with an injury sucks, and it kills your progress. Keep your form strict and you’ll build more muscle and while reducing the risk.

17. Be consistent
Going to the gym once a week won’t get you bigger. Pick a number of days to work out (3-4 is optimal), show up, and work hard, and you’ll see results quickly.

18. Chill out
Tension and stress cause the release cortisol, a stress-hormone that inhibits muscle-building and promotes muscle breakdown. Try and breathe easy, keep stress at a minimum to maximize your muscle.

19. Don't limit yourself
If you’re stuck at a weight and unsure if you can make that jump up to 225 from 215 on the bench press, don't just walk away from it. Grab a spot and give it a shot. Worst-case scenario? You fail, then you can try again next week.

20. Use a spotter
Spotters help you get that extra rep, and when done consistently, those extra reps will lead to muscle gains in the long run.

21. Consult a professional
There’s a reason that most trainers are big—they know what they’re doing. Search out an educated trainer and have a session or two with him or her to learn some new moves or some new nutrition tricks to employ in your fit lifestyle.

22. Find your “zone”
Whether it takes a certain playlist on your iPod or you have to wear that weird pair of shoes, it’s important to have the right mindset when you enter the gym or you’ll be distracted and feel like you can’t get anything done.

23. Be intense
Joking around, texting, and being social are great—just not in the gym. Focus on your workout, that’s what you’re at the gym for. If you have to respond, keep it short and do it during your rest interval.

24. Always warm up properly
Every time you lift, you’re waging a war on the weights. However, you won’t see any benefit without preparing properly for that war. Take care of your joints, ligaments, tendons, and muscles. Warm up!

25. Experiment…
If you're following a program, be sure to give it at least 6-8 weeks. If you're not happy with your results, don't be afraid to try something completely different. Change the exercises, amount of weight, reps, rest periods, amount of days, you name it.

Abs session right after my gym training.

Decided to go full 5 rounds of this and guess what? My abs were sore after this session! And the best thing about this is it took me less than 15 min for this entire workout!

PS. This workout will not be effective if you do not take care of what you eat everyday.

To get the best out my workout videos, you must commit yourself to workout at least 3 times or more in a week (I personally workout about 5-6 times a week).

Feel free to incorporate your workout with my other training routines from my channel, choose what work best for you!

Ultimately, if control your diet most of the days every week, overtime YOU WILL GET A NICE TONED BODY (or six pack abs!).

The keyword here is do it Frequent and Be Consistent!

If you need a full fledged training program to build up a physique like me, you must check out my ultimate resistance training program here at https://ironmastery.com

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com

Music 1: Scrape (instrumental)
Artist: Blue Stahli

Music 2: Thrown Down Explicit
Artist: Black Object

Music 3: Down to Earth (instrumental)
Artist: Celldweller

(Music used with permission from Position Music and Freedom!
http://sync.positionmusic.com/)

DISCLAIMER

The exercises and workouts provided in this video are for educational purpose only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort,
you should stop immediately and consult a physician.

#TrainWithJordan #JYtraining #IronMastery

SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannasohofficial
Ladies, WE ARE NOT MEN! Our body does not function like a MAN, we go through our monthly menstrual cycle, hence our hormones go up and down almost every week. Don’t expect to TRAIN LIKE A MAN! Don't feel bad when you can’t push as hard on certain days but that also doesn’t mean you should just sit back and do nothing.

WATCH this video through to understand the Menstrual Cycle and how we women CAN adjust our exercise routine and also food intake to match our body’s internal rhythms and even help with weight loss.

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years experience.


Link to 28-Day Workout Plan According to Menstrual Cycle: http://joannasoh.com/fitness/fitness-plans/workout-plan-to-train-according-to-your-menstrual-cycle


Period & Exercising: Everything You Need to Know
https://youtu.be/ie9uB2iU97I

Healthy Ways to Overcome Period Cravings
https://youtu.be/nB7cCrik6hM

__________

Stay Connected & Follow us!
Joanna Soh:
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__________

In general, the menstrual cycle occurs in two phases. On average, it’s a 28-day cycle.

1) FOLLICULAR Phase - Day 1 to Day 14
- Go hard! Do high intensity workouts, lift heavy and perform total body strength training.
- Your body is more tolerant to pain and muscles recover quicker.
- Your body uses Carbs as its main source of fuel.
- You can increase your carb intake slightly especially after an intense workout.


2) LUTEAL Phase - Day 14 to Day 28
- I like to call this phase the “roller coaster” phase.
- this is when all the PMS symptoms start to hit: you might crave for sugar or high fat food, you have bigger appetite, you feel sluggish, you have trouble sleeping, your body retains more water, you feel bloated and you might suffer from mild cramps too.
- Your body turns to FAT AS FUEL instead of carbs.
- Good news, your body is now burning FAT rather than carbs or glycogen. Focus on steady pace cardio to get the most out of your workout.
- This is also when the muscle breakdown increases, hence it takes longer for you to recover from your workout. So choose moderation workout that’s less intense.
- You might lose your motivation BUT power through your workout, as much as possible, eat well and you WILL feel better.


We are all very different and it takes time to really understand your body. If you have this knowledge, you’re able to take advantage of the hormonal benefits and overcome the challenges by adjusting and changing your workout routine and also food intake.

Again, remember this is a guideline as there is very limited research in regards to training with your menstrual cycle. Give it a try, make changes and see what works for you.

__________

MUSIC

Daily Beetle by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1500025
Artist: http://incompetech.com/

Please READ this box for more info. The Victoria's Secret Angels are not skinny, but fit and toned! Here's a sample of their meal plan, favourite food and ingredients which they consume daily in order to be runway-ready. If you want to lose weight and have a flat tummy, follow this meal plan as Nutrition is 80% to your success. And add total body & core workouts for best result (which is the other 20%). You can go to my website www.joannasoh.com to get the Full Workout Plan to start your journey.

Flat tummy takes lots of hard work, dedication and patience! It comes down to your food intake and exercises. So you must be willing to change your lifestyle if you want a flat tummy!

Remember this is a suggestion, adjust your calorie intake and portion sizes according to your body and activity level. All meals are interchangeable. So you can have dinner for breakfast, snack for lunch etc.

If you are pregnant or have a medical condition, please consult your GP prior to starting any physical activities or meal plans.

All the best!

P/S
Hi my lovelies, I've been receiving to many repeated questions on weight loss and what workouts should you do. IF YOUR GOAL IS TO LOSE WEIGHT, PLEASE WATCH MY "7 STEPS TO PERMANENT WEIGHT LOSS VIDEO".
http://www.youtube.com/watch?v=VWnDZdRIWd8

No matter what your fitness goal is, the key is to do regular exercises and to eat clean in order to see results!

If you are a beginner, start with my "Beginner Fat Burning Workout Video"
http://www.youtube.com/watch?v=C8LxBcVjJK4

After that, join us on the 90-Day Weight Loss Challenge. 3 months workout plans and meal plans are available on my website.
http://www.youtube.com/watch?v=N9lvP4H-2aE

Healthy MEAL PLAN & RECIPES:
http://www.joannasoh.com/?cat=13

3 MONTHS WORKOUT PLANS:
http://www.joannasoh.com/?cat=12

Please LIKE and SHARE this video.
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Lots of Love xx

Music: Free music from YouTube