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XrulSyah
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« Reply #15 on Sept 30, 2009, 9:39am » | |
4 Ways French Women Stay Thin (Without the Gym)
by The Staff at wowOwow.com.
From the 15th floor windows of my New York City apartment, I have a clear view of a big and many windowed "health center," (aka a four-story gym complex). September is one of the gym’s busiest months. Right after Labor Day, active women, who I hope are incorporating daily outdoor activities with a seasonal summer flavor into their daily routines, flock indoors to the gym and an artificial routine of treadmills, exercise bikes and medieval torture devices. I see them sweating early mornings and late at night from my windows. I see them going and coming from my daily walk as I pass the gym.
It is a sign of the times — but also our American culture — that many women seem to have only two modes: sitting or spinning. They’re either avoiding even the slightest heart rate increase (like those women in my apartment building who take the elevator to the second floor) or they’re sentencing themselves to hours at the gym as punishment for their indulgences throughout the day. So often I see the begrudging look on women’s faces and hear the phrase, "I don’t want to go to the gym, but I have to." Pourquoi? If you are eating mindfully, and eating the correct portion sizes, you don’t have to torture yourself on those metal contraptions or run a marathon to stay trim. French women reject the notion of "no pain, no gain," opting for a more pleasurable notion of mild, sustained exertion. We prefer all-day movement, what I like to call "the slow burn," and we practice it as second nature instead of attacking it like boot camp.
Exercise requires the same sense of balance we require in other aspects of our life. We know by now that most dieting has a yo-yo effect and fails; we must recognize that too little and too much exercise meet the same fate. Overexertion at the gym may actually sabotage your weight loss goals. Too many women I know go overboard on the treadmill, and then eat more as either mental or hunger compensation. Eating a protein bar loaded with chemicals and calories just to burn them off seems silly. Or is it just to moi? The overheated workout also often leads to defeatism (I give up!). My window survey confirms those overcrowded gyms in January are half as crowded in February and March. Those New Year’s resolutions may provide us with the motivation, but after a few weeks of killing ourselves on the elliptical, we burn out.
French women see exertion as an integral part of the day. I encourage you to look at everyday movement (what you do in street clothes, not spandex) as essential to your overall wellness, and not to see exertion as something assigned to the gym. Here are a few French tips on how to stay fit without ever setting foot in la gym.
1.) Don’t save your steps, multiply them! Instead of driving your car around in circles to find a close spot, purposefully park far away and walk the couple extra feet. Do you know burning a mere 50 extra calories a day equates to five pounds a year?! Burn those calories creatively; think thrice about using interoffice mail, walk that memo to your coworker’s office. Take an extra few laps around the block at lunchtime, take the long way home when walking your dog at night. The principle is to squeeze as much physical exertion as possible during a few intervals a day into what were once routine tasks tied to avoiding any physical efforts.
2.) Incorporate simple resistance movements into your daily routine. Use your own body weight as resistance wherever possible. Isometric exercises, discreet but effective, are very French. This can be done before you even leave the house in the morning. For example, while waiting in traffic or on the subway, contract your abs for 12 seconds with your back pressed against the seat (it’s better for you than road rage). When reading a magazine at home, try sitting on the floor with your legs stretched and apart in a V and your hands on each side; this is a great stretch for your inner thigh muscles.
3.) Take care of your core. I’m a firm believer that we need to attend to our abdominals as we age. These are the muscles that hold all our vital organs in place; they support good posture and a healthy spine, something we must take care of as we get older. Do a few sit-ups as part of a little stretch/exercise/yoga routine in the morning — it’s never too early or too late to start this ritual.
4.) Acquaint yourself with small to moderate free weights (3-5 lbs.), especially if you’re over 40. A bit of extremely simple resistance training is an antidote to hours spent on gym machines. Short but focused movement with small weights is a good way to preserve upper body tone and bone density and supplement the cardiovascular benefits of an active lifestyle. A little goes a long way, and that only increases the older you get, so don’t let extremism overtake you.
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XrulSyah
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« Reply #16 on Oct 1, 2009, 11:29am » | |
So simple..bangun pepagi..sit up je 10 rep (kali)..then bgn g mandi..
 perut ni susah sikit nk slim..makan masa yg teramat lama..at least 1 year. perghhhh..sabor je laa..
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XrulSyah
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« Reply #17 on Oct 6, 2009, 1:05am » | |
How To Slim Thighs 
As women, you all tend to store our fat on our thighs and hips. This is normal, but it needs a slightly different approach to men who tend to store their body fat on their stomach. If we want to know how to slim thighs we need to concentrate on three different areas. 1 - Diet. 2 - Cardio. 3 - Resistance Exercise.
1. Diet - As women, we need to be taking in around 1800 calories per day plus or minus ten percent. If we take in any more, then we are going to have to do more exercise to burn off the excess. If we take in less, for example if we are dieting (something that isn't recommended) then we are not going to find ourselves with the energy to do any exercise. In addition, if we don't take in the required energy, then our body goes in to "starvation" mode. When this happens, our bodies which still need fuel will take the energy from our lean muscle tissue in the form of protein. This will achieve the opposite effect to what we are intending. The bottom line is...if you want to know How To Slim Thighs you need to be taking in your required 1800 calories per day.
2. Cardio - By cardio, you can cycle, row, walk or jog. Running though seems to burn off the most calories as we are using more of our bodies when we run. You should aim to carry out about 3 sessions of 35 minute exercise bouts a week. Each session will burn off approx 400 calories. Providing you have taken in enough energy when you exercise, then your body will fuel the activity from fat deposits where ever it is stored. For example...in our thighs and hips. This is the desired effect we want after all.
3. Resistance Exercise - This is where we can really target, tone and slim up our thighs. There are a range of Exercises For Thighs that can really do the job for us. My favourite, that is easy for all levels to learn, and can be done in your home is Lunges. Lunges target our entire legs; quads, hamstrings, butt and calves. Take a step forward with one leg, then slowly lower your rear knee to the ground. Raise the knee up, take a step back and switch legs. You should carry out 3 sets of 15 with each leg about 3 times a week. Try to do these after your cardio though.
If you make sure you have these three areas right then you will definately begin to see changes in two weeks. You now know how to slim thighs, the only thing left is for you to put this knowledge into action. Best of luck!
Its All About Excercise...
Go Here To See Thighs Excercise Program http://www.squidoo.com/exercisesforthighs
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XrulSyah
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« Reply #18 on Oct 9, 2009, 9:56am » | |
Weight Loss: 6 Tips
1. Lose weight with water.
Water is essential for everybody - it is also the key to losing weight. If you haven't been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.
By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.
2. Soup up your weight loss program.
A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don't eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.
3. Eat early to keep weight off.
The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.
4. Eat smaller meals, more frequently.
Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.
5. Adopt a balanced approach to your diet.
Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don't last, producing a yoyo effect that depresses your metabolic function - not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.
Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.
Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.
6. Walk off the weight.
The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.
Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.
I hope this article helps you shed some pounds and add on the years! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
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ciksue
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« Reply #19 on Oct 9, 2009, 10:12pm » | |
ku lenguh2 OtOt..
bru nk stat exercise yg consistent..
hehe..
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XrulSyah
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« Reply #20 on Oct 10, 2009, 11:30pm » | |
wahh bagus tu cik sue... keep it up... slow2 kayuh ya... tp berterusan...
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ciksue
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« Reply #21 on Oct 11, 2009, 7:34am » | |
Oct 10, 2009, 11:30pm, XrulSyah wrote:wahh bagus tu cik sue... keep it up... slow2 kayuh ya... tp berterusan...
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hehe..(segan)
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XrulSyah
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« Reply #22 on Oct 14, 2009, 12:28am » | |
How To Lose Stomach Fat
If you are wondering how you can get rid of your stomach fat just know that there is no 'magical' cure. You need to work hard and have patience and it will all pay off. Read on to learn more about how to lose stomach fat.
1. One thing you'll need in order to lose stomach fat is determination and motivation. Cut out a picture in a magazine, make a list of goals, keep a journal...something to force you to make goals and keep yourself motivated. Start with small goals and reward yourself for each one that you accomplish. Avoid sugar as much as possible, but know that natural sugars from fruits are okay.
2. Next, you'll need to be sure and eat a healthy and nutritious diet. Feed your body plenty of fresh fruits and vegetables, whole grains and protein each and every day. Also, be sure to drink plenty of water, up to a gallon or more per day. Guzzling water helps to fill you up and flush your body of toxins.
3. Cardio. Cardio is a must to burn body fat all over. There is no way to really target your stomach fat. Start out slowly and try doing cardio activities for 20 minutes a day at least 3 times per week. It doesn't matter what activity you're doing, just keep your body moving for at least 20 minutes.
4. Strength Training. Once you're comfortable with eating healthy and moving your body 3 times per week for 20 minutes, try to incorporate strength training workouts (with dumbel etc) into your fitness routine. When you strength train, you build muscle and muscle helps to burn fat. Also, when you increase your muscle mass, your resting metabolic rate increases, allowing you to burn more fat!
Tips And Warning
1. Start out slowly. Don't overwork yourself because there's a good chance you'll burn out and cease doing any activity whatsoever.
2. Be sure to eat a healthy diet and drink plenty of water, especially when you're leading an active lifestyle. Your body needs to be nourished and hydrated in order to get the results you're looking for.
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XrulSyah
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« Reply #23 on Nov 9, 2009, 6:12pm » | |
Are Whole Eggs or Egg Whites Better for You?
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.
Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this...
"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".
And I replied, "you mean that's where all the nutrition is!"
This is a perfect example of how confused most people are about nutrition. In a world full of misinformation, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!
By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with omega-3 fatty acids.
Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.
And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...
"But I heard that whole eggs will skyrocket my cholesterol through the roof"
No, this is FALSE!
First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.
On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has tons of important functions in the body.
And here's where it gets even more interesting...
There are indications that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.
And 3rd... high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to "lower your cholesterol" just because of pharmaceutical companies propaganda that everyone on the planet should be on deadly statins.
In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.
To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study.
However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.
So I hope we've established that whole eggs are not some evil food that will wreck your body... instead whole eggs are FAR superior to egg whites.
Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.
Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.
I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.
Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells.
On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general.
So next time a health or fitness professional tells you that egg whites are superior, you can quietly ignore their advice knowing that you understand the REAL deal about egg yolks.
And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, we'd all be better off eating ALL of our eggs with the yolks.
Another interesting thing about eggs...
I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.
It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.
Enjoy your eggs and get a leaner body!
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XrulSyah
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« Reply #24 on Dec 13, 2009, 2:25pm » | |
a big sets/reps MISTAKE that most make...
This is one of the biggest weight training mistakes I've seen over and over again with so many people over the years... it may seem obvious to some advanced trainees, but for most beginner/intermediate people, I've noticed that they make this mistake in the gym MOST of the time...
And that has to do with sets and reps, and the intensity that they are performed.
Let me explain...
What I've noticed is one of the main reasons for lack of progress in the gym is that most people are not performing their reps and sets to challenge their body enough. I'm not referring to rest period between sets either (although that is definitely part of the equation).
For example, many people see a routine in my program or one of my colleagues programs (or even a magazine)... let's say the routine calls for 4 sets of 6 reps of a given exercise... and they just choose a random weight (or a weight that they "think" they are comfortable with) and do 4 sets of 6 reps.
But THAT'S where the major mistake comes in, because they didn't even train remotely close to muscular failure. In reality, they could have completed 4 sets of 12 reps or more with the weight they chose to do for 4 sets of 6 reps... and then they wonder why they're not seeing results!
The answer is simple... they're not seeing results because they didn't challenge the body enough and therefore, the body has no reason to need to improve.
The right way to do it is... If the routine calls for 4 sets of 6 reps, then you should barely be able to complete the sixth rep. Form should still stay good, but it should be a challenge to complete that 6th rep, and a 7th rep would be pretty much out of the question to complete in good form.
Now THAT'S how you train to challenge your body and force it to adapt to the stressor. And that means you get results and your body CHANGES for the better over time.
Now it's a little more complicated than that, because there are dozens of other factors that come into play that determine whether you will effectively make progressions in the gym, based on sets, reps, intensity level, rest and recovery, nutrition, etc.
And once you get into advanced training, you will literally be exhausted with your chest heaving for breaths if you hit the rep range on some exercises with the right weight and intensity from just 1 SET.
For example, if I'm using a heavy enough weight, even as little as 4 reps of heavy deadlifts can leave my entire body exhausted and I'll be gasping for air for 30-40 seconds after that set (and I'm in pretty **** good shape too)... and that was just from 4 REPS!
But that is a great example of how hard I challenged my body to do those 4 reps and stay in good form... because I chose a weight that was extremely hard for me to complete 4 reps.
Sounds crazy, because most people only think of "cardio" as something that can make you gasp for air and have your heart beating out of your chest... but training with weights at a high enough intensity and challenging weight using the right exercises is actually creating MORE of a reason for your body to respond and change.
Give me a marathoner and have them do a super high intensity set of clean & presses, or heavy 1-arm snatches (or even 20-rep barbell squats) and that marathoner will be on the floor gasping for air if they worked hard enough on the weight training sets.
If you think this is one of the mistakes you've been making in the gym, jack up that intensity and use heavier weights that actually CHALLENGE YOUR BODY, and you just may start to see some more dramatic results with your body!
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