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Cara Menurunkan Lemak Perut, Kaki, dan Lengan – 2 Bulan – Buku Diet Skip to content Bila Anda membuat komitmen untuk menurunkan berat badan, Anda dapat melihat hasil kerja keras Anda dalam waktu yang relatif singkat. Anda tidak bisa secara khusus menargetkan perut, lengan dan kaki Anda untuk kehilangan lemak. Meskipun Anda menurunkan berat badan secara proporsional di sekujur tubuh Anda. Satu-satunya cara untuk mengurangi lemak perut, lengan dan kaki dalam dua bulan adalah mengurangi asupan kalori Anda dan masih banyak lagi. Tidak ada latihan atau makanan tertentu yang membantu Anda mengurangi area ini. Hasil usaha anda selama 2 bulan untuk mempengaruhi tampilan area spesifik ini tergantung pada ukuran awal dan bentuk tubuh Anda.
Pengurangan Lemak Perut Lemak perut berbeda dari lemak terjepit (subkutan) yang ditemukan di lengan dan kaki Anda. Lemak subkutan yaitu lemak yang berada di bawah kulit dan dapat terlihat, serta dapat dicubit. Lemak ini tidak mempunyai risiko kesehatan yang serius. Lemak viseral (perut) dapat meningkatkan ragam risiko penyakit, adapun tempatnya berada jauh di dalam rongga perut Anda dan mengelilingi organ dalam.
Terlalu banyak lemak perut meningkatkan risiko Anda terkena gangguan metabolik, penyakit kardiovaskular dan diabetes tipe-2. Anda bisa membakar lemak perut melalui taktik penurunan berat badan tradisional, terutama latihan otot kardiovaskular, dan diet yang menghilangkan gula. Latihan perut akan menguatkan otot-otot daerah namun tidak akan membakar lemak yang menutupi mereka. Lemak perut bereaksi relatif cepat terhadap cara tradisional ini, jadi Anda mungkin dapat melihat hasil cara ini dengan memperhatikan ukuran celana anda selama dua bulan.
Lemak lengan dan kaki Lemak lengan dan kaki akan merespons rencana penurunan berat badan yang sama dengan yang Anda gunakan untuk mengurangi lemak perut, tapi mungkin diperlukan waktu lebih dari dua bulan bagi Anda untuk melihat perbedaan yang signifikan. Anda bisa latihan “bicep curl” dan berjongkok di setiap latihan, tapi tidak ada latihan yang secara langsung membakar lemak dari area ini. Sebuah penelitian yang diterbitkan dalam Journal of Strength and Conditioning Research edisi 2013 membawa peserta melakukan latihan “bicep curl” selama lebih dari 1.000 pengulangan tiga kali per minggu selama 12 minggu. Para peserta kehilangan berat badan di tubuh bagian atas dan menurunkan persentase lemak tubuh mereka, namun mereka sama sekali tidak mengalami perubahan jumlah otot atau lemak di kaki mereka.
Walaupun demikian, dua bulan pemangkasan kalori dan olahraga akan membantu Anda mengurangi lemak kaki dan lengan dalam jumlah yang signifikan. Tentu saja ini tergantung pada gen dan hormon Anda. Yakinlah bahwa meskipun berat badan yang Anda alami tidak terlihat di area masalah yang Anda rasakan, kehilangan 5 sampai 10 persen berat badan Anda dapat memperbaiki catatan kesehatan, seperti tekanan darah dan kolesterol. Semakin berat badan Anda yang harus dikurangi, maka semakin baik.
Tapi, misalnya, jika Anda kehilangan ½ kilogram seminggu selama waktu itu dan turun dari 70 kilogram menjadi 65 kilogram (sekitar 5 persen dari berat total tubuh Anda). Anda lebih mungkin melihat perubahan fisik yang dramatis pada lengan dan kaki Anda. Tapi jika berat badan Anda 125 kilogram dan kehilangan berat 4 kilogram yang sama, Anda akan melihat perbedaan fisik yang lebih sedikit pada lengan dan kaki Anda.
Menu untuk Menurunkan Berat Badan Selama Dua Bulan Untuk mengurangi ½ kilogram lemak, Anda perlu membakar sekitar 3.500 kalori setiap hari. Kebanyakan orang dapat menciptakan defisit 500 sampai 1.000 kalori per hari untuk kehilangan ½ sampai 1 kilogram per minggu tanpa mengurangi porsi makan yang terlalu sedikit dan mempertaruhkan asupan gizi, energi dan kualitas hidup. Dalam dua bulan, cara ini akan mengurangi 4 – 8 kilogram berat badan anda.
Jumlah kalori yang harus Anda konsumsi setiap hari untuk menciptakan penurunan berat badan ini tergantung pada berapa banyak Anda membakar setiap hari, yang merupakan masalah ukuran, umur, jenis kelamin dan tingkat aktivitas Anda. Laki-laki muda yang aktif dan lebih besar cenderung membakar lebih banyak kalori daripada wanita tua yang kecil dan tidak banyak duduk. Siapa pun yang mencoba menurunkan berat badan harus fokus pada rencana makan yang menghilangkan makanan berkalori tinggi dengan sedikit nilai gizi, misalnya biji-bijian olahan – roti putih, pasta putih dan roti panggang – dan gula, yang lazim dalam minuman ringan dan makanan pencuci mulut.
Sebagai gantinya, rencana penurunan berat badan dapat dilakukan dengan mengkonsumsi makanan yang mempunyai banyak serat yang berair. Selain itu, sayuran juga dapat membantu Anda untuk merasakan kenyang lebih lama. Gunakan lemak sehat seperti minyak zaitun untuk membuat saus salad Anda sendiri. Pilih protein yang rendah lemak jenuh, seperti ikan putih, unggas tanpa kulit, potongan daging sapi dan tahu yang tidak sedap. Porsi gandum rata-rata, termasuk nasi atau jelai liar atau coklat, ganti butiran halus. Ketika ngemil, jauhi bar energi olahan, snack cracker dan keripik. Nikmati makanan ringan yogurt rendah lemak rendah, porsi kecil kacang polos atau biji-bijian dan buah segar. Jenis rencana ini akan menghasilkan tingkat penurunan berat badan yang sehat dan mengajarkan kebiasaan makan yang positif sehingga Anda dapat terus menurunkan berat badan setelah batas waktu dua bulan Anda.
Olah Raga yang Menurunkan Berat Badan Olahraga dengan menargetkan bagian tubuh tertentu sebagian besar akan tidak akan berhasil. Justru program olah raga yang melibatkan seluruh tubuh Anda akan menyebabkan pengurangan lemak secara keseluruhan. Olahraga dengan menggunakan seluruh anggota badan akan membantu Anda dalam membangun otot dan membakar kalori secara efisien saat istirahat dan meningkatkan metabolisme Anda untuk meningkatkan penurunan berat badan.
Semakin Anda bergerak dengan latihan kardiovaskular, seperti jogging, jalan cepat atau menari, maka semakin banyak kalori yang Anda bakar. Centers for Disease Control and Prevention menyarankan agar anda melakukan latihan krdiovaskular lebih dari 150 menit dalam seminggu. Satu atau dua sesi latihan interval setiap minggu juga dapat membantu Anda membakar lebih banyak lemak daripada selalu melakukan latihan moderat dengan kecepatan tetap. Sebuah makalah yang diterbitkan dalam jurnal Obesity in 2011 mencatat bahwa pelatihan interval intensitas tinggi, yang melibatkan pertarungan singkat bolak – seperti satu menit – latihan yang sangat intens dengan jumlah pemulihan yang sama atau sedikit lebih lama, menstimulasi penurunan lemak dengan baik. Tidak masalah jenis rencana olahraga yang Anda lakukan, namun sebaiknya dapatkan izin dari dokter Anda terlebih dahulu.
Bergerak lebih sepanjang hari juga membantu memberi Anda dorongan metabolik untuk menurunkan berat badan, misalnya naik tangga, selangkah saat Anda sedang di telepon atau berjalan, dan jalan kaki ke tempat makan saat makan siang.