The 1992 consensus reached between Taiwan and mainland China cannot be equated with “one country, two systems,” former Taiwanese president Ma Ying-jeou has said in slamming his successor, Tsai Ing-wen, for misleading the public.

Read: https://bit.ly/3k3mVHO

台灣前總統馬英九指，「九二共識」與「一國兩制」是兩回事，叫總統蔡英文不要再「誤導市民」。
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第3集 Linear Dieting vs Refeed and Deficit Break
上集建議減肥宜採用緩慢的速度 (Smaller Acute Deficit)以及加插Refeed同Deficit Break。今集會講下Dieting既實際應用。

按常理，要達到Deficit，我地要每一日都要食小啲野，例如每日大概300 – 500 Cal Deficit，而依種方法被稱為Linear Dieting。
如果加入了Refeed day 或Deficit Break，依種方法被稱為Non-Linear Dieting。

兩者分別在於Linear Dieting係令身體一直處於分解代謝(Catabolism)機制之中，長時間既分解代謝有機會令肌肉也被分解，使BMR大幅下降，並可能造成代謝損傷(Metabolic Damage/Suppression)或者令本來的Deficit變左Maintenance。
而Non-Linear Dieting可以令身體短暫地不再Deficit或者非常小Deficit，容許身體從中得到快速的恢復。

以一星期為例，假設你目標係減3500 Cal，
Linear Dieting做法：每一日固定大概減500Cal，咁一個星期7日Total會減3500 Cal。
Non-Linear Dieting做法：Refeed on Sat and Sun
假設你平日一至五食少啲減足620 Cal，
星期六日比平日相對上食多啲野(理想為碳水優先)，令Deficit減得200 Cal啫，
一至五所減：620*5(3100)；星期六日所減200*2(400)；兩者加埋一樣3500 Cal

好似以上例子，不論你用Linear與Non-Linear Diet做到一樣赤字，研究發現，只要一星期達到平均熱量赤字(Weekly equated calories)係有相同既減肥效果！

咁知道依樣野可以點幫我地減肥呢?
Deficit後出現既MA會令荷爾蒙波動，其中一樣係皮質醇(Cortisol)，皮質醇上升會為身體帶來負面影響，較直接影響可能係減低肌肉吸收胺基酸和抑制蛋百質合成，而間接影響可能係刺激額外胰島素的釋放，導致血糖下降並渴望食高脂肪、高糖分食物，亦解釋左點解很多人受到壓力困擾時會轉向食物，容易令人有情緒壓力。
所以有時係星期六日Break一Break，相對平時食多啲野，盡情享受參加朋友和家族聚會，唔洗睇住人地食，自己好慘坐埋一邊，或者再慘啲連聚會都要推曬。事實上，你係唔需要咁做，你可以使用Non-Linear Dieting，幫自己建立一個更好既生活習慣/作息(Maintainable Lifestyle)，讓你可以更好地執行(Adherence)同stick to減肥大計，避免減肥期間過多壓力而產生放棄，倒如：報復性暴食或進食後既罪疚感等。

上面講左咁多唔係比藉口你亂食野！！要靈活運用Refeed/Deficit Break，首先要識計算自己既一星期平均熱量赤字(Weekly equated calories)，你要開始學習量度食物既份量及卡路里，在家煮食會比較方便因為可以用磅秤，而外食一族也可以用不同方法估算食物既卡路里，例如用MyFitnessPal，Google亦有大量參考，今日不深究依部份。
其次，安排好Marco有助幫你了解卡路里的來源以及不同食物對身體的影響，想知點樣設定一份合適既Marco，敬請繼續留意KOFGYM我會緊接著出PO分享。

至於要Refeed同Deficit Break點做?
Refeed較複雜，日後出PO再講，至於Deficit Break，
Deficit Break又可以叫Diet Break，定義為通常1至2星期既Maintenance Diet(或極輕微Deficit)，卡路里攝取基本上等同輸出，故此體重不會再下降。
好處係可以比Deficit期間食番多啲野，緩和荷爾蒙波動，減小身心壓力。
預防太多壓力而導致肌肉對訓練既反應下降，承上提及，也會降輕心理上的問題。Deficit Break正正解決上述問題，當你減重遇到樽頸，可以試一試進行1至2週Deficit Break！之後再重新建立一個新既減肥計劃，例如再減小食物，調整訓練強度和訓練量，等等。

圖:Jo
文:Ivan 

#kofgym #fitness #diet #muscle #bodyfat 
#cutting #tdee #refeed #dietbreak #健身 #減肥 #全民變強

Isteri kita ni, anugerah teragung Allah yang sangat unik buat kita.

Masa kita bercinta dengan dia dulu, takde cacat celanya. Semua nampak perfect. Maklum sajalah, hati dah suka.

Yang tak berkenan sikit-sikit tu kita halalkan saja. Kalau ada yang tak serupa dengan kita, kita akan usahakan supaya jadi sama seia sekata.
...Continue ReadingOur wife, Allah's greatest gift that is very unique to us.

When we were in love with him first, there was no flaw. Everything looks perfect. Just be advised, the heart is fond of it.

Those who don't like it, let's just make it easy. If there's something that's not similar to us, we'll try to be the same as the same as us.

We will be equally equated. What's not our favorite, we'll pretend to like and like.

There is no world that is more beautiful than the world when in love. Short words, even his farts we say it smells good!

If we speak, we will speak softly. If we walk we will lead our hands.

When we're married, we sit together. Now we know a lot of secret things. There are many things that we don't like.

That's not perfect enough. This is not in the eyes. All sorts of shortcomings we're starting to feel.

Even the tone of voice is increasing. If you don't get a little, you'll remember No one wants to be sweet.

If you walk together, 2, 3 pillars will be left behind. If you have a child, then you'll do it. Wife is busy with children, we are busy breathing fresh air alone.

That's the time, we start to feel that we don't rush to get married first, maybe we can find someone else better.

But there it is. As long as we don't marry him, we won't see what his weaknesses and weaknesses are.

And if we marry someone else, we will feel the same thing.

Yes, not married, we really feel like someone else is better than our wives. But after marriage only know that others have many shortcomings.

So be grateful. That is our soulmate who is the best provision of Allah for us.

Friends, there is no perfect human.

As we see our wives are not perfect, we are also human like her. We are not perfect either.

As we see our wives have many weaknesses, we are also human like her. We have many weaknesses too.

Later, when our wives are no longer here, that weakness will be a loss.

If our wife likes to talk, wait when she's gone. That letter will be a loss. We will miss.

If our wife likes to protest us, wait when she's gone. The protest will be a loss. We will miss.

If our wives like to ask us to do this, wait when she's gone. That Surabaya will be a loss. We will miss.

If our wife likes to clean the house until we get crazy, wait when she's gone. The golden will be a loss. We will miss.

If our wife likes to tell us all sorts of things, wait when she's gone. His words will be a loss. We will miss.

If our wife likes to fight with us, wait when she's gone. His fight will be a loss. We will miss.

If our wife sleeps snoring, wait when she's gone. The snoring will be a loss. We will miss.

If our wife sleeps her teeth, wait when she's gone. That rushing will be a loss. We will miss.

If our wives sleep hard, wait when they're gone. Sleeping is going to be a loss. We will miss.

If our wives always sulk, wait when they're gone. That knit will be a loss. We will miss.

If our wives sometimes their fight hurts us, wait when they're gone. The heartache will be a loss. We will miss.

Allah... at that time, we will ask Allah to extend another moment. We want to say love, love and miss our wives.

Friends, rather than we are tired of finding perfection, we better be part of the perfection of our partner.

Marriage is complementary.

What we are more, that will perfect our wives. Which he is more, that's what will perfect ourselves as husbands.

Learning to keep your chest open. Learning to be grateful. Learn enough with what you have.

The time we have is not much anymore. Whether we go first to face our Divine or wife who goes first. Its just a matter of time.

If this is the last chance we have, take advantage of it. Don't act when you're gone.

Because after that the distance between our separation in the world with the reunion in heaven is an uncertain distance...

#KAB

Credit: KHAIRUL ANUAR BASRITranslated