Ever since Canucki Chris mentioned the ‘boiled orange juice’ that I have been drinking after working out, it hasn’t tasted as good. Juice shouldn’t be boiled, that doesn’t sound good. Replacing the boiled OJ with something better could mean shopping for fruit and blending it at home. When I am finished working out I am sweating like a bar owner on Nyepi. I just want to get something into me and cool down.
Quite by chance I browsed the drink menu at Blue Ocean bar at the end of Jl. Double Six. They do a range of juices with some creativity. One I have become hooked on is carrot, beetroot, ginger. Tastes great and the ginger gives it a kick. One of these cost 13,700rp and I reckon its more healthy than beer.
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If your goal is fat loss, then your cardiovascular exercise should be
low intensity. Your heart rate during cardio exercise should not exceed
50% to 70% of you maximum heart rate. The simple formula for
calculating your 100% maximum heart rate is 220 minus your age. If the intensity
of your exercise increase your heart rate beyond 70% (which can occur
very easily if you are in poor shape), you start shifting from using
body fat as your energy source to relying on glucose metabolism. Your
personal trainer can supply you with a simple heart rate monitor you can
wear during exercise so you always stay in your peak fat-burning range.
Don’t waste your time working small muscles with isolated movements. If
you don’t enjoy doing resistance training or are pressed for time,
concentrate on working the largest muscle groups with compound resistance
movements. When I see overweight people doing wrist curls or lateral
raises, I wonder why. It’s generally just lack of understanding of how
their bodies work. Most people want to lose fat and tone and firm their
bodies. The way to do that is to use resistance (weights or machines) to
train the large muscle groups. Men should be concentrating on legs,
chest and back. Women should concentrate more on their legs and back. The
best exercise for legs are lunges or squats (your personal trainer will
show you the proper form and then monitor you during the exercise) and
leg press. The best chest exercise is bench press, and the best back
exercise is the seated row. All of these are compound movements, which
mean they incorporate multiple muscle groups.
Thanks Dan,
I’ll try to remember some of that good advice. I usually only work the big areas, using 2-3 pieces of equipment per session. My main goal is trying to get some benefit without injury. I set my goals low and if time permits, try to make it a regular thing.
Surprising how many guys in the late 40’s- 50’s try to push HUGE weights.
Hello !
hahaha check this out:
I have noticed you try to get rid of bit of the many nasi champur and gorein, here I pass you some tips:
In the beginning, your fitness plan should not be overly aggressive.
One of the biggest problems most people encounter when starting a fitness
program is rapidly depleted motivation after only a few weeks due to an
overly ambitious fitness plan. Two days per week of 20-minute
low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and
two days per week of 30-minute light resistance training (using weights
or resistance machines) is adequate in the beginning. As you become
acclimated to the lifestyle “shift” you can add more days and get improved
results. But beware: if you try to do too much too fast, you may end up
quitting altogether. If you’ve tried and failed doing it alone, then I
suggest you get a training partner or personal trainer who will help
you sustain your motivation.