10 minute Indoor Workout

Senaman Interval yang anda boleh lakukan di mana- mana sahaja.Kalau terlalu berat bagi anda lakukan mengikut kemampuan atau minimakan pergerakan dalam kiraan 5 untuk satu set...
Biar buat beransur maju daripada tak buat apa apa...come on lift your butt from the chair....move on and torch the fats.....

Try this...

1. Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well.
   
3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
5. Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
6. Don't drink your calories: It's a common reason why you're not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber lemon or mint in order to save on important calories.
7. Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
8. Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for at least seven hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.

Healthy Lifesytle...

Eat the RIGHT FOODS...
       at the RIGHT TIME...
             for MAXIMUM WEIGHT LOSS!!!
                      &  Keep EXERCISE...

Strategies for successful Weight Management 2014

Managing your weight is part of a healthy lifestyle.It's best to make changes gradually and to has realistic expectation.Some tips can help you get started :-

• Examine your eating habit.Are meeting the necessary requirement..
• Portion size matters.Learn what healthy single servings of food should be & adjust your portion sizes.
• Get active each & everyday.Every moment counts.
• Incorporate Strength & weight training to increase your lean body mass.

As you improve your daily habits,instead of focusing on changes in your scale weight,notice changes in how you feel.Do you have more energy?Are you getting feeling stronger?Are you sleeping better at night?
 If you are the type who needs a goal in the form of number,such as weight,to keep u motivated,think about measuring your progress in other ways.
Get your cholesterol & blood sugar levels tested.Check whether your resting heart rate and blood pressure levels are going down.Most importantly,know you're doing the best that you can do for your long-term well-being.

Good Luck...Consistent & persistent

Cardiovascular exercise vs resistant training...A combination

A combination of cardiovaskular and resistance trainings the most efficient and fastest way to loose weight.If there was a magic formula,in our opinion,this would be it(plus + a dorsage of core work and flexibility training)..they work collaboratively...ex:Hi-Low aerobic classes..

Pengsan ketika bersenam...???

Tolong -tolong ada orang pengsan di bilik cardio..???? oopppss,
Setelah beliau sedar daripada pengsan tadi, saya bertanyakan beberapa soalan kepada beliau..
1) Adakah anda kepenatan beberapa hari ini?
2)Sebelum datang ke gymnansium anda terdedah kepada cuaca yang panas dalam tempoh yang lama?
3)Adakah anda mempunyai masaalah kesihatan sejak kebelakangan ini..? 
Jawapannya adalah TIDAK!..tapi beliau pengsan...

a)Maka bila ditanya lagi berapa lama diatas cardio machine baru kamu rasa nak pengsan ?
Jawapannya baru dan tak sampai 10 minit ..
b)Berapakah intensiti yang kamu gunakan diatas alatan tersebut?
Jawapan beliau high intensity bang..

Secara logik daripada jawapan Si A ini beliau telah melakukan aktiviti berintensiti tinggi pada tahap (warm up) @ sessi pemanasan badan..pada 10-15 minit pertama, Seharusnnya kita melakukan aktiviti pemanasan badan untuk menyediakan tubuh badan sebelum memulakan aktiviti senaman @ bersukan .
Tujuan pemanasan badan adalah bagus untuk membolehkan otot menerima rintangan bebanan yang lebih apabila cukup bersedia.Pengedaran darah yang lebih effisi keseluruh badan dapat membantu membawa oksigen keseluruh tubuh badan.Sendi -sendi lebih besedia untuk bergerak,jantung dapat mengepam darah dengan lebih baik,otot - otot lebih elastik dan bersedia untuk sebarang rintangan.

Apabila ketika warm up dengan lebih cepat akan mengakibatkan aktiviti "Too fast to soon" iaitu seseorang itu memaksa tubuh badannya yg belum bersedia melakukan aktiviti intensiti yang lebih tinggi,sepatutnya intensiti tersebut dilakukan selepas aktiviti warm up...maka apabila berlaku seseorang itu tidak mendapat oksigen yang secukupnya maka...anda boleh jatuh pengsan...

Nasihat saya kepada anda yang ingin memulakan sessi senaman sila warm up dengan secukupnya..dapatkan nasihat pakar kecergasan yang bertauliah untuk membantu anda melakukan aktiviti senaman yang lebih teratur dan bersistematik...

Sila hubungi saya jika berminat untuk dapatkan maklumat mengenai Aktiviti senaman dan kecergasan Team Building yang boleh dilakukan ditempat anda,samada secara individu @ berkumpulan di talian 012- 623 5635 @ email:- giant_info@yahoo.com

Eat Carbohydrates early in the days...

As carb are easily metabolized into fats,eat the bulk of your carb early in the day so your body will have plenty of time to metabolized them,Example,rather than eating a light breakfast and your lightest meal at dinner time.By doing so will not only get your engine going in the morning,you will metabolize the bulk of your daily calories when you are most active.Help your body burn carb calories by exercising in the morning or making special efforts to walk thoroughout the day.Obiviously,a body in motion burns more calories than the body at rest..

Kebanyakkan kita di luar sana ..mengambil makanan yang berkabohidrat yg amat tinggi di sebelah malam ...so ..tenaga yang tidak digunakan akan tersimpan sebagai lemak dalam tubuh kita..ehemm pergilah keluar di pagi yang indah ini ..dengan bersenam atau melakukan aktiviti riadah...kak kiah dan kak bedah...jumpa di sana..he he he..

Boost metabolism- Formula for weight maintenance..

As long your the amount of calories you consume equals the amount of calories you expend,your weight should remain steady.If you are taking in more calories than your body camn metabolize and burn more energy and you want to loose weight,you will need to reduce the amount of calories you take in,increase the number of calories through physical exercise or most likely both.

It difficult to lose weight without changing the output side of metabolism equation;that is you need to bost your metabolism and increase its efficiency by eating healthfully and by exercising regularly and consistantly..

Understand Metabolism Basics?part..1

Metabolic basics, includes all of the physical and chemical changes in the cells of our body to maintain life.Efficient metabolism requires blood loaded with Oxygen,glucose and nutrients.
Your metabolism is influenced by:

Age : Metabolism naturally slows about 5 % perdecade after age thirty.
Gender : Men generally burn more calories at rest than women.
Muscle mass : The more lean muscle you have,the higher your metabolic rate.
Activity level:The more you exercise,particularly aerobic worlout,the higher your metabolic rate.
Genes : There can be an inherited aspect;some people have sluggish metabolic rates.
Thyroid function : You could have an overactive or underactive thyroid,but this is uncommon.

The good news: If you eat balanced,healthy diet,add exercise(lots of exercise),your metabolism will burn calories like a top-flight engine..vrooommm

How Much Exercise Is Enough?

Fitness ..has been defines in relation to a concept called physical work capacity,or how much work the body can do.Fitness can also be understood in relation to a number of components including endurance,flexibility,strength and power.You need to be fit to play sports ..
Health...,on the other hand,is a broader concept that includes being free from and resilient to disease,mental and spiritual well being,and quality of you social relationship.
Understanding the different between fitness and health is important because the level of exercise you need to be healthy is less than that need to get and keep you fit.Remember with exercise consistency is always better than intensity..any physical activity is a health gain...

There isn't a magic amount of exercise you need to do to get a benefit,the keys to make an effort and persevere.As soon as you move,you win! if you want to be healthy..

Burn More Calories Walking.

You don't have to be professional athlete to reap the benefit of interval walking.In this form of exercise,you alternate bust or fast,intense walking with period of slower and less intense walking.Which allowed your body to recover.In fact by doing interval for minimum every 20 minute alternate days,you can shift your metabolism into higher gear so that you burn more calories and fat in less time than if you were working out at a steady pace..

Healthy lifestyle is recommended for healthy life.

The wonders of Yoghurt Drink

Yoghurt is a dairy product produced by bacterial fermentation of milk.
Soy youghurt,a dairy-youghurt alternatif,is made from soymilk.

Generally yoghurt contains live bacteria that helps to increase your immunity system and fight diseases,it aids in stimulating the growth of beneficial intestinal bacteria,dicouraging and destroying harmful ones.

Yoghurt can be helpful in restoring the digestive tract its normal condition after a course of antibiotics,which are liable to destroy all intestinal bacteria,both good and bad.

More and more theories are proving that yoghurt can delay the ageing process and prolong life.There more;improve your complection skins,grow smoother,more radiant with daily consumption..also add in your dieting food intake.

I love yoghurt... you should love it....

Six common mistakes to avoid when training for a marathon

If you run marathons or are preparing to run your first marathon, it is vital you avoid these six common mistakes.
Mistake Number 1
Carrying out any runs that exceed a 10 mile distance during the four-week period before race day.
For a runner with average leg strength, it takes at least a month to recover from strenuous marathon training so that the race itself can be completed with rested, healthy leg muscles. Scientific research suggests that during this month before the race no workout should cover more than about 10 miles. Violating this principle will weaken your quads, which means that come race day they will still be reeling from the previous four week’s punishing training schedule.
Correct strategy:
To promote better recovery while still enhancing the ability to run marathon-type distances carry out a long run every two to three weeks. Gradually increase the duration of this effort to 22 miles but only run 10 to 12 of them at race pace. On alternate weeks, complete shorter-duration quality training.
Complete the last long run at least four weeks prior to race day.
Mistake Number 2
Carrying out just one workout per week at faster than goal marathon pace.
For endurance runners in general, max running speed is a good predictor of marathon potential. Improvements in max running speed almost always lead to upgrades in marathon performance. However, it is difficult to enhance max speed when only one 'speed' session is completed per week, especially when that 'speed' session is more of a tempo run than a higher-intensity effort.
Correct strategy:
Complete at least two faster-than-marathon-pace workouts per week, mixing interval workouts at 10-K, 5-K, and 3-K pace with neural training (see Mistake no. 3) and placing less emphasis on tempo runs.
Mistake Number 3
Failing to complete any neural training i.e. failing to train at VO2max speed and omitting 'super sets' from the overall programme.
It is certain that VO2max workouts produce more gains in VO2max, lactate threshold, and running economy than any other type of training session; these three physiological variables are great predictors of marathon success. It is likely that super sets have a similarly strong physiological effect.
Correct strategy:
Carry out a neural workout every 10 to 15 days during the early stages of marathon training - and every week during the last eight weeks before a marathon.
Mistake Number 4
Emphasizing non-running-specific strength training.
Correct strategy:
Start preparations for a marathon with six weeks of whole-body strengthening, with an emphasis on exercises which involve most of the muscles in the body simultaneously and which avoid seated and reclining postures.
Then move on to hill training and exercises which duplicate key aspects of the gait cycle, including one-leg squats, high-bench step-ups, one-leg hops in place, bicycle leg swings, reverse bicycle leg swings, eccentric reaches with toes, and arrested step-downs, focusing on weight-bearing exercises which require high degrees of coordination and must be carried out with full body weight supported by one leg at a time.
Finally, finish with about eight weeks of explosive work, including hops, bounds, sprints, one-leg squats with lateral hops, in-place accelerations, Indian hops, drop jumps, and high-knee explosions. These moves enhance the ability to run fast, and as max running speed increases, it drags marathon pace along with it.
Mistake Number 5
Using gels during the marathon itself.
This is very tricky business, since exactly the right amount of water must be taken in with each packet of gel. Take in too much water - and you end up with a hypotonic sports drink in your gullet which delivers too few carbs to your leg muscles. Take in too little water - and you concoct a syrupy goo within your intestines which actually drags in water from surrounding tissues and spurs diarrhoea. Pour sports drink down your throat along with the gel, and you might as well begin scouting around for a Portaloo.
Correct strategy:
It is possible to use gels during the race, but you'd better have a sports-drink expert or exercise physiologist calculate your water intake for you. It's far easier to simply use a sports drink throughout the race (remember never to mix sports drink with water), a practice which will increase your chances of avoiding GI upsets and delivering enough carbohydrate to your muscles.
Mistake Number 6
Employing a training programme which is devoid of variety.
Correct strategy:
Avoid a too-heavy dependence on tempo and long running, substituting an array of higher-quality workouts, including neural sessions (see Mistake no. 3), lactate-stacker workouts (two-minute intervals at close to max pace, separated by four-minute recoveries), hill climbs, fartlek efforts, speed-strength circuits, 800-metre intervals at 3-K pace, 1200- to 1600-metre intervals at 5-K speed, 2000- to 2400-metre reps at 10-K pace, and competitions ranging in distance from 5K up to the half-marathon.
These kinds of exertions will have a much broader - and larger - impact on the key physiological variables which are important for endurance-running success, including VO2max, lactate-threshold running speed, and running economy. They will also promote the ability to run faster, which is critically important for all types of racing.
A note on Lactic Acid:
It's important to bear in mind that aqua jogging does not remove lactic acid from the leg muscles. In fact, if the aqua jogging is above a fairly minimal intensity, it will actually increase muscle lactic-acid concentrations. In truth, there's no need to fret about lactic-acid levels in the muscles. Most of the stuff is removed or metabolized within minutes after a workout is over, and of course lactic acid does not cause muscle soreness or stiffness.

Exercise as Medicine

Exercise is a medicine that can prevent or treat many disabling or fatal diseases..heart disease,cancer,stroke,hypertension,chronic obstructive pulmonary disease(COPD),diabetes and osteoporosis.Evidence-Based studies have found that exercise is highly effective as treatment and prevention fot those these diseases as well for health enhancement.

EXERCISE = CURES

Exercise brings health,Lack of exercise promotes disease.Exercise stimulates blood flow- i.e increase blood circulation Good health depends on good circulation.Impaired circulation is linked to conditions raging from heart disease and stroke to poor resistance and infection.

Exercise also stimulates,to due growth in muscle and bone,which benefits both young and old.As we age ,we lose muscle and bone mass and may develop problems in our muscles,joint and bones,such as Back Pain,Osteoarthritis or osteoporosis,reduce symptoms of depression,control body weight,improve musculoskeletal health condition such as lower back pain,osteoporosis and falls,as well as on obesity,depression,anxiety and stress,have been reported in number of studies(Nutrition Action Health letter, Dec 2008).

" From the top of your head to the bottom of your toes,bring physically active is the stimulus that gets most organs in the body to work at thier best" ...

An Exercise in Self-Esteem

Making Friends with Your Body: The Roots of High Self-EsteemThere’s no doubt that feeling comfortable in your own skin is an important part of that “feeling-good-about-yourself” goal (also known as high self-esteem) you're trying to achieve. But the more you learn about the roots of self-esteem, the clearer it becomes that what helps the most has very little to do with achieving some abstract ideal, like a certain weight or look. In fact, there are many, many cases where people work very hard on goals like this—and even achieve them—only to find that they're still unsatisfied and unhappy. What does seem to have major, positive effects on self-esteem is the process of moving yourself—the right way—from where you are towards where you would like to be.

Exercising the “Right” Way, for the “Right” Reasons.If you are carrying a lot of unhelpful baggage in the form of poor body acceptance, negative body image, or even body-rejection due to excess weight, then exercising the right way and for the right reasons may well be your shortest, fastest, and easiest path away from these problems. it is good for your body and you want to take good care of your body. When you do that, you affirm that you and your body are friends—not enemies—and you open yourself up for healthy communication with your body, allowing it to tell you what you need. This will work much better than setting out to burn calories so you can get rid of all that ugly fat you can’t stand.

Turn some exercise time into playtime. You are, among other things, an animal with a body that needs to play. Notice how happy and excited your dog or child is when he gets to go out and play—especially when you physically play together. There is a part of you that still feels the same way. This need doesn’t go away just because you get older, become more serious, or are a little out of shape. The more exercise you can do in the form of sports, games, and other activities that are fun and rewarding themselves, the better. So be creative—turn some of those daily walks into group games, golfing or Frisbee, racing with your dog, or even belly dancing!

Don’t just mark time. Make exercise a challenge and notice how you respond. The simple act of setting personal performance goals and watching yourself achieve them can work wonders. Keep a journal where you record what you do during your exercise sessions, noting the improvements in your capacities over time. Hold little competitions against yourself, trying to improve on your personal bests (not world records) a few times a month, and reward yourself when you succeed. Pay special attention to how exercise affects your mood, and let your body teach you how to use the type and intensity of the exercise you do to influence your state of mind.

Research shows that individuals who exercise feel better about themselves and their bodies. Once you start a workout program (or begin exercising), you'll soon experience the positive changes in self-esteem and body image that regular exercisers of all shapes and sizes enjoy. It's never too late to start feeling better about yourself!

Good Luck..

CHANGING YOUR LIFESTYLE

Feeling healthy, feeling good about yourself, improving your eating habits and learning to cope with problems rather than eating to avoid them are all important goals to achieve when changing your lifestyle. These goals are as important as the number of kilograms you lose. Remember, these changes take time and patience as they are long-term goals, which once achieved, change habits and lead to a healtheir lifestyle.

EXERCISE IS THE KEY!
Because we have soo many labour-saving devices today, we are far less active than before, so that being overweight has now become a lifestyle problem. Another part of your lifestyle change will mean that you become more active. Types of exercise and ways of increasing your activity levels are important.