Assalamualaikum,
ok. Hari ni Tiqah akan kongsi
TIPS untuk kurangkan berat badan anda. Selalunya Tiqah akan buat blog post untuk peminat membaca blog.
Tips :
- Setiap pagi buat fruit juice atau smoothies.
- Exercise regularly.
Smoothies boleh buat:
Peachy Watermelon Smoothie Ingredients:
- 2-3 cups watermelon (seeded)
- 6 ounces low-fat vanilla yogurt
- 1 cup strawberries (frozen)
- 1/2 cup peach juice
(or try 1 peach if you don’t have juice)
You know the drill, add to your blender and blend until smooth.
Kalau nak buat banana smoothies pon boleh or watermelon smoothies
Watermelon smoothies:
- 2 cups of watermelon
- 1/4 cup fat-free milk
- 2 cups ice cube
In a blender, combine the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds.
Banana Smoothies:
- 1 banana
- 1 tablespoon honey, or sugar
- 1 cup milk
- ice (optional)
Peel the banana and put it in the blender. You can also use a food processor if you don't have a blender. Break the banana into large chunks to make it fit.Add the milk and honey, or sugar. If you like thick smoothies, reduce the milk to 1/2 cup. For a thinner smoothie, add more milk or water.Top it off with ice, if desired. Place about 8 ice cubes on top of the banana, milk and honey mixture. Either crushed or cubed ice will work equally well.Blend the ingredients. Put the lid on the blender and choose the "smoothie," "blend," or puree option, depending on what your blender offers. Pulse the mixture a few times and blend it until it reaches your desired consistency
Exercise regularly boleh buat macam-macam.
- Jogging
- Running
- Skipping
- Pergi GYM.
- Buat kerja rumah atau kemas rumah/bilik
- Gardening
- Work out
Dan lain-lain.
Selalunya orang akan buat work out. (Tiqah sendiri buat work out)
Orang akan bertanya-tanya. WorkOut? Berapa kali kene buat? Berapa sets?
OK. Tiqah akan tunjuk.
- Jumping jacks - 10 kali
- Wall sit - 1 minit
- Push-up - 10 kali
- Abdominal crunch - 10 kali
- Step-up onto chair - 5 kali untuk setiap kaki. (take turns)
- Squat - 5 kali
- Triceps dip on chair- 5 kali
- Planks - 1 minit
- High knees running in place - 5 kali
- Lunge - 5 kali untuk setiap kaki. (take turns)
- Push-up and rotation - 5 kali
- Side plank - 1 minit.
Tiqah tahu nanti kalau buat setengah dah penat, korang boleh cut down sendiri. First time memang penat tapi berbaloi sangat and of course it will takes time to lose weight. Tiqah selalu buat dalam seminggu dua kali. And GOOD LUCK!
