Excercise And Diet

[Yoshiki Hizaki]

:lol: Semoga semua baik2 aje..hehe GudLuck guys..Keep Rockin n Stay Healthy

[fadhilah]

mcm2 tips kesihatan..
best btul..
keep up the goodwork xrulsyah..

[zr4]

nk lg sihat...jom kita main futsal...
sape area s.alam??? jom ar...

[Yoshiki Hizaki]

Are multi-vitamins dangerous?

Before we get into any possible detriments of typical multi-vitamins, let's first ask a simple question...

Do humans really need vitamins piled into a pill to be healthy?

And the answer is a big fat NO!

Let's just think about it from a logigal perspective... humans did just fine for 10's of thousands of years without artificially concentrating vitamins into a pill. Multi-vitamins have only been around for a few decades, but people somehow survived and lived long lives prior to that.

But the problem is that the majority of the population in today's overly processed food world doesn't eat the nutritious diet that our hunter/gatherer ancestors did.

And what about the argument that many people give which claims that all of our soils are worn out and no longer provide the nutrients in our produce that we used to get, even just 100 years ago?

Well, this is both true and false. Sure there is a large amount of farmland where the soil has been abused by chemical fertilizers, herbicides, pesticides, erosion, and lack of crop rotation.

However, there are also small local farms in every area of the world where the soil has been treated right, and you can still get TONS of nutrition from the produce that's grown on those fields. Plus, if you have your own garden, YOU'RE the one in control of the quality of the soil, and therefore, the quality and nutrition levels of the produce you grow on it.

So do ALL of us really need a multi-vitamin?

No, not as long as you eat a great variety of vegetables, fruits, eggs, nuts, seeds, grass-fed meats, wild fish, and other nutrient-rich un-processed foods that were grown or raised correctly... PLUS, as long as you avoid junk foods and things such as soda beverages that actually deplete nutrients from your body.

So THAT is where the problem comes in...

While some people do eat a tremendously healthy diet and avoid junk foods and soda, the vast majority of the population eats a fair amount of junk foods, fast food, sodas and other sweetened drinks, candies, cookies, etc, etc.

This means that not only are they harming their body with the junk foods and nutrient depleting sodas, but since a significant portion of their calories are coming from micronutrient-deficient foods, they are usually lacking in some micro-nutrients.

So, in this case... Yes, a multi-vitamin can come in handy.

But there's another problem with most Multi-vitamins...

Most multi-vitamins contain artificial forms of certain vitamins and many of these have been proven to have detrimental effects in the body and/or reduce the assimilation in the body compared to the natural forms of vitamins.

For example, there are plenty of research studies on synthetic vitamin E vs natural vitamin E... many studies not only show that synthetic vitamin E has lower absorption by the body, but also that the body excretes synthetic vitamin E faster than natural. There is also evidence that synthetic vitamin E might even have detrimental effects in the body.

The same goes for other synthetic vitamins vs natural forms of the same vitamins.

While I don't personally take a multi-vitamin, I do recommend one if your diet contains more than 10-20% of your calories from processed food, such as breads, sweetened drinks, crackers, cookies, donuts, sweet desserts, chips, or if you drink a lot of alcohol.

The best multi-vitamin that I've found is called VGF-25 (page shown below) -- and it's actually produced from natural forms of vitamins, mostly extracted from 25 different vegetables, greens, and fruits, such as:

*Kelp
*Wheat grass
*Broccoli
*Kale
*Collard Greens
*Spinach
*Cauliflower
*Barley grass
*Chlorella
*and 16 others -- up to 25 different veggies, fruits, and greens

Better yet, even the Vitamin D in this comes from a fish liver oil, so that you can be assured it's from a natural source, instead of synthetic vitamin D.

Source : www.truthaboutabs.com

[ouda]

wow... good info. thanks a lot.. =)
ms sek dulu2 amik jgk la supplement utk kuatkn daya ingatan, pmblajaran, bla..bla..
tp side effect die smpi skrg kerap skt kepala..
thn lpas br la tau kenapa. coz dlu slalu sgt amik gingko biloba..
so lbh baik amik diet yg seimbang daripada amik je ubat berlambak2.. melainkan benar2 perlu..

[Yoshiki Hizaki]

Are You Buying TOXIC Fish and Seafood at Grocery Stores and Restaurants?

You've probably already heard about high mercury levels in some types of fish, and even PCB's in some fish too. However, this video goes beyond just mercury and PCBs and shows how your fish that you buy can be tainted with some pretty scary stuff!

And how about the fish they found being raised in sewage! Interesting. And the fungicide they found in some fish that can cause birth defects and cancer...

1. Most of these problems are always related to farmed fish. Stick to wild fish for the healthiest possible choices.

Besides farmed fish sometimes being tainted with harmful chemicals, farmed fish is many times fed an un-natural diet (fish are not meant to eat soy and corn pellets), and this reduces the nutritional value of the fish, and distorts the omega-6 to omega-3 fatty acid ratio, making farmed fish less healthy for you.

2. Even if you stick to wild fish instead of farmed (which will help avoid many of the chemicals mentioned in the video), you can still overdose on mercury if you eat certain types of fish too often... fish that are high on the food chain accumulate the most mercury... so that would be large predatory fish such as tuna, swordfish, shark, grouper, king mackeral, tilefish, striped bass, etc.

By the way, when it comes to canned tuna... white tuna (albacore) has higher levels of mercury than light tuna.

This doesn't mean that you should never eat these fish (after all, I'm a sushi lover myself!)... your body can handle some levels of mercury in fish eaten on occasion (2-3 times per month), and if you're healthy and eat a very clean diet with lots of detoxifying veggies, herbs, spices, and teas, your body can slowly eliminate the low levels of mercury. However, keeping these large predatory fish to 2-3 times per month max is a good idea. Note: pregnant women should consult their doctor for the entire list of fish to avoid during pregnancy.

3. Wild fish that are lower on the food chain can still be very healthy, but will have MUCH lower levels of mercury. This can include wild salmon (one of my favorite meals), pollock, trout, sardines, herring, and many types of shellfish.

Also, keep in mind that fish such as salmon, trout, sardines, and herring are super-rich in healthy fats, including omega-3 fatty acids (great source of DHA and EPA components)

See Yaa ;D ROCK ON !!!!

Source : www.truthaboutabs.com

[Yoshiki Hizaki]

Have you been lied to about the health benefits of canola oil?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist


Many people have asked me why, because all they hear in the mainstream media is that canola oil is "heart healthy" and a good source of monounsaturated fats similar to olive oil.

Well, first of all, you need to realize that much of what you hear in the mainstream media has been influenced by heavy handed marketing tactics by big food companies. Canola oil is cheap for them to produce so they want to fool you into thinking it's a "health oil" so that people, restaurants, etc will buy it up as their main oil of choice.

The dirty truth about canola oil

Yes, it's true that canola oil is high in monounsaturates, but let me explain why canola oil is anything but "healthy".

Canola oil is made from something called rapeseed. Rapeseed actually had to be bred over the years to reduce the percentage of a problematic component of rapeseed, which is erucic acid.

Important note on canola oil "urban legends": There is a problem with most websites that DEFEND canola oil, saying that internet "urban legends" on the dangers of canola oil are unfounded. The problem is that these websites that defend canola oil ONLY talk about the issue of erucic acid. The issue of erucic acid IS an urban legend, because erucic acid has been bred out to very low levels over the years, so it is a non-issue.

However, these websites that defend canola oil are barking up the wrong tree because they don't address the issue of the processing of canola oil and oxidation of the polyunsaturated component of canola oil, which is what makes it unhealthy for human consumption. THAT'S the real issue that they either don't understand (because they are not nutrition experts) or are simply ignoring.

Let's look at the REAL issues with canola oil:

Canola oil typically ranges between 55-65% monounsaturated fat and between 28-35% polyunsaturated fat, with just a small amount of saturated fat.

While we've been led to believe that high monounsaturated fat oils are good for us (which they are in the case of virgin olive oil or from unprocessed nuts or seeds), the fact is that canola oil has more detriments than it does benefits.

As you may have heard me talk about in other newsletters or in my Truth about Abs book... one of the biggest problems with highly processed and refined vegetable oils such as corn oil, soybean oil, and yes, even canola oil, is that the polyunsaturated component of the oil is highly unstable under heat, light, and pressure, and this heavily oxidizes the polyunsaturates which increases free radicals in your body.

The end result of all of this refining and processing are oils that are highly inflammatory in your body when you ingest them, potentially contributing to heart disease, weight gain, and other degenerative diseases.

The reason that extra virgin olive oil is good for you is that it is cold pressed without the use of heat and solvents to aid extraction.

Canola oil, on the other hand, is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane. Most canola oil undergoes a process of caustic refining, degumming, bleaching, and deoderization, all using high heat and questionable chemicals.

Does canola even have trans fats?

Even worse, all of this high heat, high pressure processing with solvents actually forces some of the omega-3 content of canola oil to be transformed into trans fats.

According to Dr. Mary Enig, PhD, and Nutritional Biochemist, "Although the Canadian government lists the trans fat content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans fat levels as high as 4.6 percent in commercial liquid canola oil".

And this is the crap that they are marketing to you as a "health oil"!

As you can see from the details above on how canola oil is processed, it is barely any healthier for you than other junk oils like soybean oil or corn oil. The bottom line is that it is an inflammatory oil in your body and should be avoided.

The only canola oil that might be reasonable is if you see that it is "cold pressed" and organic. Most canola oil is NOT cold pressed or organic, so you might as well choose oils that you know are healthier.

Your best bets are these oils:

•extra virgin olive oil - for lower temperature cooking or used as a healthy salad dressing oil
•Udo's Choice Oil Blend - NEVER use this for cooking as it has a higher polyunsaturated fat content (therefore heat destroys the benefits of this oil), but it is a cold processed blend of healthy oils that mixes well with olive oil for salad dressings.
•Virgin coconut oil - great for all temperatures of cooking due to it's high stability under heat. A great source of healthy saturated fats in the form of medium chain triglycerides (MCTs), one of which is Lauric Acid, which helps support the immune system and is lacking in most western diets.
•Organic grass-fed butter - I like to use a mix of butter, coconut oil, and a small bit of olive oil for most of my cooking. Grass-fed butter is a great source of CLA, which has even been shown in studies to have muscle building and fat burning properties.
So don't be fooled by food labels claiming that they contain "healthy canola oil"... as you can see, this couldn't be further from the truth!

Choose some of the healthier options above and your body will thank you!

Source : www.truthaboutabs.com

[Yoshiki Hizaki]

Study Shows 1 Obscure Trick to Make ANY Exercise Program or Workout MUCH More Effective

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller: The Truth About Six Pack Abs


I've read about this very interesting Harvard University study about exercise multiple times in the past, but I was just recently reminded about this study again while reading the fascinating book called 59 Seconds by Richard Wiseman.

Pay attention, because this actually shows a pretty powerful trick that you can use to literally make ANY workout or exercise program a LOT more effective and results producing.

According to the book 59 Seconds, here's how this study was carried out:

Researchers at Harvard University studied over 80 hotel room cleaning attendants from 7 different hotels. The hotel room attendants naturally received a lot of exercise from their daily jobs, which included cleaning an average of 15 rooms per day at about 25 minutes per room. This work involves a good deal of exercise in carrying things, scrubbing, lifting objects, vacuuming, and so on.

The researchers knew the hotel maids led an active lifestyle from their work, but also questioned whether most of the maids may not realize that their work was actually good for their health. The researchers set out to study the effects on the hotel attendants of making them very aware of how beneficial the exercise they got while working was for their health, and to see if this increased the results that they actually received from the exercise.

Basically, the question was... Would telling them that their work was great exercise improve their health, lower their blood pressure, and help them to lose weight compared to the hotel attendants that didn't realize their work was in fact "exercise"?

The hotel attendants were split into 2 groups:

1. This group was informed about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were specifically told how many calories activities such as changing sheets, vacumming, and scrubbing bathrooms were burning each hour.

The researchers also wanted this information to stick in their heads daily, so they gave the attendants a handout showing the quantities of calories they were burning doing each activity of their jobs. They were also shown a poster daily that reinforced how many calories they were burning.

2. The control group of hotel cleaning attendants was simply informed of the benefits of exercise, but were NOT told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise.

The researchers studied the existing lifestyles of all of the participants in both groups as well as giving them various health tests, including weigh-ins.

The study was conducted for 4 weeks. The researchers made sure that none of the participants had actually changed their exercise habits, smoking, or eating habits outside of work. This assured that there was no external lifestyle factor that could have accounted for the results of the study.

In addition, the hotel managers assured that the workloads of both groups stayed the same throughout the entire experiment.

Here are the VERY interesting results:

It turned out that the group of hotel cleaning attendants that was informed daily about the calorie-burning effects of their normal work routines ended up losing a significant amount of weight, lowered their body mass index and waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

Wow... very interesting huh!

Remember that each of these groups received the SAME amount of exercise and did not alter their lifestyle, eating habits, drinking habits, smoking, or anything else. The only thing that was different between the 2 groups was simply that the one group was constantly being reminded of how beneficial the exercise during their work was for their health and how many calories they were burning, and therefore their minds were busy believing in the benefits of it.

This actually doesn't surprise me... this is classic placebo effect at work here, and reinforces how powerful our brains are in relation to the results we get from exercise, food, supplements, etc.

How to use this info to burn more fat in your workouts, build more lean muscle, and improve your health more from exercise and nutrition

There's a good lesson in this study. If you strongly believe in your mind that the workouts that you are doing are drastically improving your body, your results will increase dramatically from those workouts.

The trick I've used over the years is to really "get mental" during your workouts and believe strongly that the exercise you are doing is transforming your body into a lean chiseled machine. (This is assuming that you're actually doing legit workouts such as Truth About Abs routines and not just wasting time reading a magazine while pedaling away on a boring exercise bike or treadmill).

So, if you want to burn more fat, not only do you need to workout intensely (for your individual capabilities), but you also need to mentally visualize the results you're getting, the bodyfat you are burning, and really strongly believe in how powerful the workout routine that you are doing really is for your body.

Along the same lines, if your goal is to build more muscle, then you really need to strongly believe in your mind at how powerfully your workouts are helping you to build muscle.

And this can be applied to your food intake too!

Don't underestimate how powerful your mind really is... If you are eating healthy foods such as those detailed in my Truth About Abs manual, make sure that you are also actively thinking in your mind about how those foods are dramatically helping your body, making you stronger, making you leaner, improving your energy and health, and so on.

Don't ignore this... this will drastically improve your results if you actively think about how truly healthy the foods you are eating every day are and how they are changing your body. This is assuming that you actually are eating truly healthy foods every day.

Another benefit of this "mental programming" is that it trains you to actually want to avoid junk foods, because you want to be able to think about how everything you eat is improving your body instead.

So there you go... an interesting study that shows how you can legitimately increase your results from your exercise and nutrition by just actively thinking about the benefits of both every day!

;D Source : www.truthaboutabs.com

[Yoshiki Hizaki]

Do Energy Drinks Actually Help You, or Just Give You a Fatter Gut?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Today I have a little rant on energy drinks...

I receive a ton of questions about all of these new "energy" drinks that have hit the market over the last few years. They seem to be all the rage, especially with the youth, and they promise you the world with outrageous claims of all of the super energy that you are going to have, and how you'll become the best athlete in the world, start lifting cars over your head, and get a perfect body.


So a couple questions arise:

Are these "energy" drinks really any good for you?
Do they actually increase your energy?
Do they really have some sort of magical energy formula?
Will they help you lose weight?

First of all, let's look at what most of these energy drinks are usually made of. Most of them are simply carbonated water loaded with gut-fattening high fructose corn syrup (or other added sugars), caffeine, the amino acid taurine, and some crappy vitamins added for show to trick you into thinking there's something healthy about these concoctions.

Let's start with the high fructose corn syrup (HFCS). Well, here we've got empty calories that will go straight to your belly fat, and that are possibly even WORSE for you than plain old refined sugar (although that's up for debate, but semantics in the big picture). Some energy drinks use other added sugars instead of HFCS, but it doesn't really matter, because they are all gut-fattening empty calories with no nutritional benefit.


Ok, so you say that they have low-sugar or sugar-free varieties as an alternative to the HFCS-laden energy drinks. Yes, but now you have the problem of the harmful chemicals in the artificial sweeteners which have their own set of health dangers.

Another problem with artificial sweeteners is that there are some researchers that believe artificial sweetener use leads people to inadvertently consume more calories and gain more weight in the long run. I won't go into the details on that because that would fill up an entire discussion by itself. Just trust me that artificial sweeteners and artificial chemicals in food in general, are all bad news for your body! It's never a good idea to try to "trick" your body with artificial tastes.

What about the caffeine?

Well, first of all, caffeine doesn't in itself provide "energy". Technically, the only substance that actually provides energy is calories (from carbs, protein, and fat).

However, caffeine can be an aid for livening or waking some people up, by means of stimulating the central nervous system.


Instead of caffeine added to some carbonated "energy" drink, I'd rather get my caffeine from a natural source like green, white, or oolong teas (or my new favorite - yerba mate teas), which actually provide powerful healthy antioxidants too!

Keep in mind though, if you're a regular coffee drinker, you probably have some level of addiction to caffeine and probably wouldn't receive too much benefit from the caffeine in an energy drink anyway.


Tip: try to drink more tea and reduce your coffee intake to only a couple days per week max to reduce your dependency on caffeine. Most teas contain much less caffeine than coffee, and some teas (such as green, white, and oolong) contain synergistic phytochemicals that work to slow the response of the caffeine that they do contain. This means you get a milder response from the caffeine in green, oolong, or white teas compared to the harsher jittery response that some people get from coffee.

Now what about that so called magical blend of taurine and B-vitamins that they load into these energy drinks?

Well, big deal...you get taurine in almost any protein source. And the vast majority of those artificially added B-vitamins are simply coming right out into the toilet in your pee. Vitamins are best obtained naturally from a REAL food source, not artificially added to some carbonated drink. Your body just doesn't use fake sources of vitamins as readily as natural sources from real food.

So as you can see, in my opinion, I give all of these energy drinks a big time THUMBS DOWN! Don't fall for the ridiculous marketing of all of these so-called "energy drinks".

Source : www.truthaboutabs.com

[Yoshiki Hizaki]

Ffood Habits Tips during Ramadhan


This article provides useful advice on how to avoid some common problems encountered in Ramadhan. If followed, it would enable one to fast comfortably and enjoy fully the spiritual benefits of Ramadhan.


Come Ramadhan, our diet is radically altered. Our meals get condensed in mornings and evenings, with no intake in-between for an extended period of time. For some of us, the intake of oily foods skyrockets. These changes in diet aren't well received by everyone.

Dr. Farouk Haffejee of the Islamic Medical Association of South Africa
(Durban) has created a list of recommendations for dealing with
Ramadhan in a healthy fashion. They deal with common problems
encountered in Ramadhan.

Dr. Haffejee suggests that in the month of Ramadhan, "our diet should
not differ very much from our normal diet and should be as simple as
possible." He says that our diet should maintain our normal weight,
although he does mention that if one is over-weight, Ramadhan is a
good time to shed some pounds.

He also recommends foods that last longer.

"In view of the long hours of fasting, we should consume slow
digesting foods including fibre containing-foods rather than
fast-digesting foods. Slow digesting foods last up to 8 hours, while
fast-digesting foods last for only 3 to 4 hours," writes Dr. Haffejee.

Slow-digesting foods are foods that contain grains and seeds such as
barley, wheat, oats, semolina, beans, lentils, wholemeal flour, and
unpolished rice. These are called complex carbohydrates.

Fast-burning foods are foods that contain ingredients such as sugar
and white flour. They are called refined carbohydrates.

According to Dr. Haffejee, whole wheat, grains, seeds, vegetables
(like green beans, peas, and spinach), fruit with skin, dried fruit
(such as dried apricots, figs, prunes, and almonds) are all examples
of fibre-containing foods.

Dr. Haffejee says that meals in Ramadhan should be well-balanced, and they should contain foods from each food group, such as fruits,
vegetables, meat/chicken/fish, bread/cereals and dairy products.

He discourages fried foods that some of us are addicted to.

"Fried foods are unhealthy and should be limited. They cause
indigestion, heart-burn, and weight problems," Dr. Haffejee points out.

Below are Dr. Haffejee's recommendations for a Ramadhan diet:

AVOID:

Fried and fatty foods.
Foods containing too much sugar.
Over-eating especially at suhoor.
Too much tea at suhoor: Tea makes you pass more urine taking with it
valuable mineral salts that your body would need during the day.
Smoking cigarettes: If you cannot give up smoking, cut down gradually
starting a few weeks before Ramadhan. Smoking is unhealthy and one should stop completely.

EAT:

Complex carbohydrates at suhoor so that the food lasts longer making
you less hungry.
Dates are excellent source of sugar, fibre, carbohydrates, potassium
and magnesium.
Almonds are rich in protein and fibre with less fat.
Bananas are a good source of potassium, magnesium and carbohydrates.

DRINK:

As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time.


Below, Dr. Haffejee has listed common health issues faced in Ramadhan, their causes, and their remedies:

CONSTIPATION

Constipation can cause piles (haemorrhoids), fissures (painful cracks
in anal canal) and indigestion with a bloated feeling.

Causes: Too much refined foods, too little water and not enough fibre
in the diet.

Remedy: Avoid excessive refined foods, increase water intake, use bran in baking and brown flour when making flatbread.


INDIGESTION AND WIND

Causes: Over-eating. Too many fried and fatty foods, spicy foods, and
foods that produce wind e.g. eggs, cabbage, lentils. Carbonated drinks like Cola also produce gas.

Remedy: Do not over-eat, drink fruit juices or better still, drink
water. Avoid fried foods, add ajmor to wind-producing foods.


LETHARGY ('low blood pressure')

Excessive sweating, weakness, tiredness, lack of energy, dizziness,
especially on getting up from sitting position, pale appearance and
feeling faint are symptoms associated with "low blood pressure". This
tends to occur towards the afternoon.

Causes: Too little fluid intake, decreased salt intake.

Remedy: Keep cool, increase fluid and salt intake.

Caution: Low blood pressure should be confirmed by taking a blood
pressure reading when symptoms are present. Persons with high blood pressure may need their medication adjusted during Ramadhan. They should consult their doctor.


HEADACHE

Causes: Caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, and hunger. Usually occur as the day goes by and
worsens at the end of the day. When associated with "low blood
pressure", the headache can be quite severe and can also cause nausea before Iftar.

Remedy: Cut down caffeine and tobacco slowly starting a week or two
before Ramadhan. Herbal and caffeine-free teas may be substituted.
Reorganise your schedule during the Ramadan to have adequate sleep.


LOW BLOOD SUGAR

Weakness, dizziness, tiredness, poor concentration, perspiring easily,
feeling shaky (tremor), unable to perform physical activities,
headache, palpitations are symptoms of low blood sugar.

Causes (in non-diabetics): Having too much sugar i.e. refined
carbohydrates especially at suhoor. The body produces too much insulin causing the blood glucose to drop.

Remedy: Eat something at suhoor and limit sugar-containing foods and drinks.

Caution: Diabetics may need to adjust their medication in Ramadhan.
Consult your doctor.


MUSCLE CRAMPS

Causes: Inadequate intake of calcium, magnesium and potassium foods.

Remedy: Eat foods rich in the above minerals e.g. vegetables, fruit,
dairy products, meat and dates.

Caution: Those on high blood pressure medication and with kidney stone problems should consult their doctor.


PEPTIC ULCERS, HEART BURN, GASTRITIS AND HIATUS HERNIA

Increased acid levels in the empty stomach in Ramadhan aggravate the above conditions. It presents a burning feeling in the stomach area
under the ribs and can extend up to the throat. Spicy foods, coffee,
and Cola drinks worsen these conditions.

Medications are available to control acid levels in the stomach.
People with proven peptic ulcers and hiatus hernia should consult
their doctor well before Ramadhan.


KIDNEY STONES

Kidney stones may occur in people who have less liquids to drink.
Therefore, it is essential to drink extra liquids to prevent stone
formation.


JOINT PAIN

Causes: During Ramadhan, when extra Salah are performed, the pressure on the knee joints increases. In the elderly and those with arthritis, this may result in pain, stiffness, swelling and discomfort.

Remedy: Lose weight so that the knees do not have to carry any extra
load. Exercise the lower limbs before Ramadhan so that they can be
prepared for the additional strain. Being physically fit allows
greater fulfillment, thus enabling one to be able to perform Salah with
ease.

by Dr. Mushfiq Khan
Source: www.islam101.com/

[Yoshiki Hizaki]

Strategies and Tips for Good Mental Health

www.helpguide.org/mental/mental_emotional_health.htm

Acctually, physical health is connected to mental and emotional health..
Enjoy Ur Reading Guys ;D

[Yoshiki Hizaki]

Double Chin Exercises ;D

Before we start on the double chin exercises, it is a terrible truth but the double chin is due to fat deposits. The chin is just another handy place for the body to store fat. As you will know if you have been to other pages on this site we have to treat the whole body to be healthy, so as well as these double chin exercises, you will need to be on a weight loss diet. This need not be too severe, especially if your double chin is the only place your body is storing fat.

The main muscle we are concerned with in these double chin exercises is the platysma, responsible for the downward movement of the jaw and corners of the mouth.

A major thing to consider when regarding double chin exercises is posture. Good posture will impact on every part of your body; this in turn will allow double chin exercises to be more effective. Remember to keep you head up, but not unnaturally so, when you are standing or sitting, this will gradually strengthen the throat muscles and they will become more taut over time.


A simple double chin exercise that you can do every day without any effort at all is just before you go to sleep at night. Lie on your side, and then as you put your head on the pillow, tilt your head back so that you stretch your neck.

Remember gently is the key and only at an angle that is comfortable. At no time should there be any discomfort. During the night your body will relax, but over a period of time those few minutes every night before you go to sleep will make a difference. Gradually you will find that tilting your head back will become a part of your sleep pattern.

Hardly a double chin exercise, but none the less very beneficial is the chin slap, yes the one you see the aging actress do in the movies! Just slap under your chin with the back of your hand, starting slowly and gently, then increasing speed. do this for a couple of minutes each time and two or three times a day.

Here are some more double chin exercise that you can do every day. These you can do at any time, but as with any exercise, a routine is preferable since you are less likely to forget, and you will make time for something you do every day.

1. Stand comfortably. Slowly raise your head from your chest and tilt it back as far as possible. Do not strain. Close your mouth tightly so that your feel the neck muscles stretch. Count to ten and relax, bring your head back to normal. Start by doing this exercise once or twice a day than gradually increase until you are doing ten a day.

2.Stand comfortable with your head at a natural angle. Open your mouth wide and put your tongue out as far as possible. Count to ten and then relax. Does this as many times as you comfortable can, again building to ten.

3.Stand comfortable with your head at a natural angle. Bring your lower lip- up as far as possible, count to ten and relax. Repeat ten times.

4. Stand comfortable with your head at a natural angle. Pull your chin upwards so you feel your muscles stretch. Count to ten and relax. Build to ten.

5. Sit upright, then tilt your head back as far as you can manage, now open and close your mouth several times feeling the muscle stretch each time.

These double chin exercises have better results if you do them regularly, twice a day if possible.

However because they are so easy, you can slot the odd extra exercise in at any time. Waiting for the kettle to boil or the printer to finish printing, these are good opportunities to slip in a couple of quick double chin exercises.

To keep the skin on your neck supple, moisturize daily with cream, skin toner or essential oils. When applying oils or cream remember to use gentle massaging motions, and always stroke upwards towards the face.


Double chin exercise are especially important if you are following a weight loss programme, because as you gradually shed weight the exercises can help take up the slack in loose skin. A sensible diet and exercise will soon have you looking trim taut and terrific.

Enjoy Ur Excercise

Source :
www.wellbeing-information.com/double-chin-exercises.html

[cik BintanG]

Sept 28, 2010 14:08:09 GMT 8 Yoshiki Hizaki said:

Double Chin Exercises ;D

huhu.. ni pun ade ea..hihi. memula bce tajuk kita dh gelak2

[Yoshiki Hizaki]

Sept 28, 2010 15:55:56 GMT 8 cik BintanG said:

Sept 28, 2010 14:08:09 GMT 8 Yoshiki Hizaki said:

Double Chin Exercises ;D

huhu.. ni pun ade ea..hihi. memula bce tajuk kita dh gelak2

hehe..gelak bersebab tu wakaka..efektif gak senaman ni..my triple chin dh berkurangan ke 2 1/2 dah hahahaha..

[Yoshiki Hizaki]

Home Exercises to Lose Weight For Women And Men


Are you one of them who want to lose the extra pounds but are just too lazy to go to the gym or join a weight loss program? Or maybe you just don't find the time?

Then here's the best, like really, the best thing that you can do - Start exercising at home! You won't have to spend too much time to go somewhere far and you'll be really comfortable.

And if you don't really need a group to work with or a trainer to be on your back, then the option of home exercises to lose weight is ideal for you. So how do we go about these home exercises to lose weight fast? Read the article that follows and learn some easy at home exercises to lose weight.

Here are some of the exercises for losing weight that you can try at home. And I promise they'll be really easy, won't need you to get some specialized exercise equipment, and will lead to weight loss just the same.

Climbing Stairs
One of the best cardiovascular exercises, this exercise gets your heart rate real high and leads to the instant burning of some calories. All you need to do is find a flight of stairs and keep going up and down. Get the heart rate high and try to maintain it by limiting the breaks in between. Make sure that you do not have vertigo or some such problem and also be careful not to put too much pressure on your knees. You'll feel stronger and your legs will tone up immediately.

Bar Push ups

You can do normal push ups of course, by going at it on the floor. But if you want variety then simply find a bar against the ceiling that is sturdy enough to take your weight. Now literally hold onto it and hang from it. Take your feet above the ground and if you can fold them at the knees. Now do some bar pulls if you can manage it -pull your body up and take it as close to a pull up as possible. This is a great workout for the arms and

for tightening of the core muscles.

Card Deck
Here's something that might seem silly but it works! Take a pack of cards (so that you can keep an exact count of the number), stand in the center of the room, close your eyes and just throw or scatter the cards about. Now open your eyes and start retrieving the pack (or 2 packs). You'll find that the cards will have entered some nooks and corners and you have to do all sorts of bends to get to them. Don't stop till you've gathered them all. Time yourself if you think that'll move the workout faster and remember to maintain an even pace throughout. It won't help if you're not fast about it. Do this 5-6 times till you're good and sweaty.

House Work
House work. The mundane and dull sweeping, swabbing and dusting is a great all body workout and an excellent choice for home exercises to lose weight! It works all the muscles of the body and leads to strength training. Just pick up a broom and mop and start clearing the attic, garage or whatever else you can find.

Dancing
Like dancing and no time to join a class? You don't need to! Just compile a CD of your favorite fast numbers and start dancing away! This will not only help in an all body workout, but the fast pace will make sure that you're really dancing those calories away. And go at it like no one's watching! One of the best fat burning home cardio exercise!


Simple Exercises
There are several simple exercises to do at home as well, like skipping, using the hula hoop, lying down on the floor and cycling, doing crunches (or any other abdominal exercises at home), performing jumping jacks, spot running and jogging, or stretching. All of these exercises do not need you to arrange for any special equipment or machines and yet are just as effective as home exercises for women and men.

So you see? Home exercises to lose weight are not really difficult to think of and need not always be complicated.

They can just as well be home exercises without equipment and still do the trick. All you need to do is see what suits you best and gets you the results that you've always wanted. Simple.


Gudluck Guys..Stay Lean ;D

By : Rujuta Borkar
Source : www.buzzle.com/