Reduce waist fat = Crunches, Crunches & more Crunches!???
Wrong! Eliminate the usual thinking of doing thousands and
thousands of crunches or sit-ups in order to lose the fats around your
waistline. Our body works in a different way. One thing for sure, you cannot
(YES, You Can’t!) tell your body which part (arms, stomach, thighs etc) to lose
fats. Your body will lose it IF you carry out a good, intensive overall body
workout.
There is a common misconception that in order to lose my fats around my tummy area, I have to do exercises like sit-ups and crunches. First thing first, many people I see around doing crunches or sit-ups are already doing it the wrong way. What’s worse (and it’s a fact), doing crunches or sit-ups is of little/no help in shredding waistline fats.
Our abdominal are already there in the first place. What’s covering it is layers of excess fats that we have accumulate over the years. Crunches / sit-ups are not effective. To build up good abdominal strength (Your Core), do plenty of isometric exercises like Plank variations, Squat Hold etc.
So, what should you do today in order to shred your fats?
In terms of Exercises:
- Focus and work on the major muscles group of your body: Thighs, Chest, Back
- Carry out a total body workout
In terms of Diet:
- Reduce your sugar intake (Less soft drinks, less sugar to your coffee/tea)
- Reduce your carbohydrates intake gradually (white rice, white bread, noodles)
There is a common misconception that in order to lose my fats around my tummy area, I have to do exercises like sit-ups and crunches. First thing first, many people I see around doing crunches or sit-ups are already doing it the wrong way. What’s worse (and it’s a fact), doing crunches or sit-ups is of little/no help in shredding waistline fats.
Our abdominal are already there in the first place. What’s covering it is layers of excess fats that we have accumulate over the years. Crunches / sit-ups are not effective. To build up good abdominal strength (Your Core), do plenty of isometric exercises like Plank variations, Squat Hold etc.
So, what should you do today in order to shred your fats?
In terms of Exercises:
- Focus and work on the major muscles group of your body: Thighs, Chest, Back
- Carry out a total body workout
In terms of Diet:
- Reduce your sugar intake (Less soft drinks, less sugar to your coffee/tea)
- Reduce your carbohydrates intake gradually (white rice, white bread, noodles)
Lose Fat in 30 Secs!
This method may sound strange. It is definitely not going to
substitute your exercise or proper eating regime. But it helps a bit. Have you
ever went to a swimming pool and dreaded to go down the water because of the
cold? That is precisely what I want to simulate when you are bathing right in
your house.
This came from a source that I read before. When we first jump into the pool, with the sudden rush of cold water that we come in contact, our body has to react to it and thus we shiver (This feels familiar right). Well, this shivering process will last within seconds before we are accustomed to the temperature of the pool. What was mentioned is that when the body comes in sudden contact with cold and starts to shiver, it activates our inner body fats, burning them off in the process. This is done because the body needs to be protected from the cold.
Thus, the idea here is that occasionally or everyday after our nice, warm bath, embrace yourself with a 30-second rush of cold water . Turn down the temperature and “enjoy” for 30-seconds. It is said to help. There is no harm trying. Anyway, it is just merely 30 seconds right J
Remember, the best way is still to exercise and eat healthily. There is no substitution on that!
This came from a source that I read before. When we first jump into the pool, with the sudden rush of cold water that we come in contact, our body has to react to it and thus we shiver (This feels familiar right). Well, this shivering process will last within seconds before we are accustomed to the temperature of the pool. What was mentioned is that when the body comes in sudden contact with cold and starts to shiver, it activates our inner body fats, burning them off in the process. This is done because the body needs to be protected from the cold.
Thus, the idea here is that occasionally or everyday after our nice, warm bath, embrace yourself with a 30-second rush of cold water . Turn down the temperature and “enjoy” for 30-seconds. It is said to help. There is no harm trying. Anyway, it is just merely 30 seconds right J
Remember, the best way is still to exercise and eat healthily. There is no substitution on that!
1)
Intensity Vs Duration Vs Frequency
Some people exercise once a week, while hardworking ones exercise
as many as 4 times a week! Some workouts take as little as 15 mins, while
others may take as long as 1.5 hours at each session. See the difference in the frequency
and duration of the workouts? Well, although one may spend more time on the other, it
does not necessarily mean that the “hardworking” one will get a better result.
Let’s bring on an example through your workplace. Will you deem a person who spends extra OT time to complete an assignment better than the other who spends lesser time to complete the SAME assignment but with better result? I hope you get my point here.
The frequency and/or duration of your sessions do not have more impact than the intensity during each session. In other words, what matters more is how you make use of YOUR time during YOUR workout. That brings me to my main point. Intensity is the most important factor that will differentiate one person from another in terms of fitness results. Thus, if you want to get a better result faster, make your session more efficient. Reduce your rest time, reduce your chit-chatting with your friends (if you are in gym), reduce checking out the hot girl at the corner.
Increase your INTENSITY of your workout!
Let’s bring on an example through your workplace. Will you deem a person who spends extra OT time to complete an assignment better than the other who spends lesser time to complete the SAME assignment but with better result? I hope you get my point here.
The frequency and/or duration of your sessions do not have more impact than the intensity during each session. In other words, what matters more is how you make use of YOUR time during YOUR workout. That brings me to my main point. Intensity is the most important factor that will differentiate one person from another in terms of fitness results. Thus, if you want to get a better result faster, make your session more efficient. Reduce your rest time, reduce your chit-chatting with your friends (if you are in gym), reduce checking out the hot girl at the corner.
Increase your INTENSITY of your workout!
Lose Weight or Lose Fats? - 31 Jan 2011
Often, we hear a couple of these common phrases:
- “I want to lose weight!”
- “I need to lose weight in 1 month time!”
- “I need to lose all my fats! All of them!
Our weight shows how heavy we are at a particular point of time. Now, what contributes to the figure that shows up in the weighing machine? In our body, it consists of:
- Organs like Brain, Lungs, Intestine
- Bones
- Water
- Fats
- Muscles
- “I want to lose weight!”
- “I need to lose weight in 1 month time!”
- “I need to lose all my fats! All of them!
Our weight shows how heavy we are at a particular point of time. Now, what contributes to the figure that shows up in the weighing machine? In our body, it consists of:
- Organs like Brain, Lungs, Intestine
- Bones
- Water
- Fats
- Muscles
We cannot change the weight of our organs or bones. Water has to be regulated or else, do you want to be dehydrated?! Thus, when we mentioned about “LOSING WEIGHT”, we ought to focus more towards:
1) Losing Fats
2) Gaining Muscles
I’m not saying that fats have to be totally eliminated. Well, you can’t! We need basic fat content in our body to protect our organs and keep ourselves warm. However, when we eat too much oily food, drink too much carbonated drinks, too much of fat accumulation is not good. It will increase the chances of disease, decrease your mobility and decrease your state of health. Exercise will help to lose fats!
Now, why do we need to gain muscles then? Well, in general, building good, lean muscles (I’m NOT referring to those Bodybuilder kinds) will assist in burning fats even faster. The increased metabolism in muscle gaining process helps to burn your calories even while you are at rest. YES! Even while you are watching tv, playing computer games or even reading a book!
Thus, today, when you want to work towards a healthier body, focus on LOSING FATS, GAINING LEAN MUSCLES! :)
On more info on how to lose fats, build muscles, and increase stamina at the same time, email me ! I look forward to help you :)
1) Losing Fats
2) Gaining Muscles
I’m not saying that fats have to be totally eliminated. Well, you can’t! We need basic fat content in our body to protect our organs and keep ourselves warm. However, when we eat too much oily food, drink too much carbonated drinks, too much of fat accumulation is not good. It will increase the chances of disease, decrease your mobility and decrease your state of health. Exercise will help to lose fats!
Now, why do we need to gain muscles then? Well, in general, building good, lean muscles (I’m NOT referring to those Bodybuilder kinds) will assist in burning fats even faster. The increased metabolism in muscle gaining process helps to burn your calories even while you are at rest. YES! Even while you are watching tv, playing computer games or even reading a book!
Thus, today, when you want to work towards a healthier body, focus on LOSING FATS, GAINING LEAN MUSCLES! :)
On more info on how to lose fats, build muscles, and increase stamina at the same time, email me ! I look forward to help you :)
Simple Exercises On-the-GO! - 25 Jan 2011
If you think you need to specially set time aside to exercise, YES, you have to! But that doesn’t mean you can’t exercise while you are on-the-go as well. Below are a couple of very simple exercises you can do when you are waiting for a bus, travelling in mrt train or even sitting down rushing through your report! All it takes is a couple of minutes…
1) Tighten you Core
To tighten your core, it means to work on the muscles that help to keep your body stable and balanced. They are your abdominal, pelvic, glutes (your butt), and back. To tighten it, you need to recall is how will you feel or do when you are in need of a toilet when you have a stomach-ache.
To tighten your core, it means to work on the muscles that help to keep your body stable and balanced. They are your abdominal, pelvic, glutes (your butt), and back. To tighten it, you need to recall is how will you feel or do when you are in need of a toilet when you have a stomach-ache.
- Tense your abdomen and pelvic muscle
(from the side view, it seems your abdomen have contracted inwards) - Next, tense your glutes as well
(Feeling as if someone is squeezing your butt!) - Tighten it, relax, tighten it and relax
- Continue to do this for a couple of minutes each time
- You can do this anywhere so long you are walking or standing.
2) Calf
Referring to the pictures, your calf muscles are the smaller muscle group on the back of your lower leg. I often do this while on the train.
To execute, you simply lift up your feet, tip-toeing as if you need to reach out for something higher. (Just like the baby on the left)
I know… Your first reaction might be, “Such a strange movement, people might see me!” Actually, it is more of your self-conscious at work. It is actually not that visible unless your actions are exaggerated. Besides, you need not do it consecutively. You could do this with rest time in between so that it is not obvious to the mass crowd. In doing so, overtime, you might find that you are more able to withstand sudden jerks or stabilize yourself better when you are squeezing with so many people in the bus or train.
Referring to the pictures, your calf muscles are the smaller muscle group on the back of your lower leg. I often do this while on the train.
To execute, you simply lift up your feet, tip-toeing as if you need to reach out for something higher. (Just like the baby on the left)
I know… Your first reaction might be, “Such a strange movement, people might see me!” Actually, it is more of your self-conscious at work. It is actually not that visible unless your actions are exaggerated. Besides, you need not do it consecutively. You could do this with rest time in between so that it is not obvious to the mass crowd. In doing so, overtime, you might find that you are more able to withstand sudden jerks or stabilize yourself better when you are squeezing with so many people in the bus or train.
Thinking of taking Slimming Pills without need to exercise? Well, think again - 15 Jan 2011
The Quick-and-Easy way to slim down. As advocated by many slimming pills company that has been appearing in media through tv advertisements, posters, newpapers etc, many claimed that you could achieve great results within weeks!
So how true does these claims are? Do you believe in a quick and easy scheme? Do you think without the need to exercise, with the freedom to eat whatever/whenever you want, you could still achieve great body results?
You might find these links useful about the background of these slimming pills and it is up to you to judge:
http://www.healthinformations.org/health-information/slimming-products.html
http://www.impactlab.net/2008/11/06/the-truth-behind-diet-pills/
http://www.womensviewsonnews.org/wvon/2010/10/slimming-pills-the-truth-behind-wild-claims-about-weight-loss/
So how true does these claims are? Do you believe in a quick and easy scheme? Do you think without the need to exercise, with the freedom to eat whatever/whenever you want, you could still achieve great body results?
You might find these links useful about the background of these slimming pills and it is up to you to judge:
http://www.healthinformations.org/health-information/slimming-products.html
http://www.impactlab.net/2008/11/06/the-truth-behind-diet-pills/
http://www.womensviewsonnews.org/wvon/2010/10/slimming-pills-the-truth-behind-wild-claims-about-weight-loss/
Next time when you come across a tv advertisement on a particular slimming pill or any slimming centre, do not just be "wow-ed!" by the results that you might be able to achieve, take a closer look of any fine prints that will appear either during or especially near the END of the advertisement. Often, you will see a phrase similar to the following, "pills... no guarantee of PERMANENT weight loss ... best accompanied with proper exercise and dieting plan.. "
Think again before you feel there is always an easy way out of things in life....
Think again before you feel there is always an easy way out of things in life....
Being Realistic - 11 Jan 2011
It is always good to dream. Dreaming of your very own luxury home, dreaming of travelling around the world without any financial worries, dreaming about getting that high paying job you have always wanted for. Dreams can push us far in the long run. The key word is long run.
To achieve something, it is inevitable that we must pull through the tough period, learn and embrace it before we can enjoy the fruits of labour. Similarly, in the area of fitness, we could all dream to be the next bodybuilder champion, the next Miss World Universe or even have a body that matches those of celebrities. Keep dreaming but be realistic at the same time.
Nothing comes easy (it rarely does... ). Attaining your fitness goals have to be realistic. A man weighing 125kg could not possibly expect himself to lose 50kg in a week or a month. It takes a lot of factors. Mental preparation and adaptation to a new exercise/eating plan, physical adaptation to exercise workouts and the right motivation to keep yourself going in the long run. It is the journey that counts more than the end.
Why Must I be Realistic?
Well, we have seen many cases where people aim to achieve the sky or simply their goals are too hard to achieved within a short time frame they set. Humans feed on motivation and positive reinforcement in order to persist and improve. With an unrealistic goal, many give up fast and go back to their previous lifestyle. Other than craving for motivation and positive reinforcement, humans crave to be in their comfort zone as well. This is where nothing has change after all. To change, to improve and to see results, actions have to be done, but with a realistic mindset.
A realistic fat loss regime ranges from 1/2kg to 1kg per week. In order to do so, it is done through good intensive (this is relative to every individual) exercise and improved eating plan. Next time, when you plan to attain a new fitness goal, dream on the final outcome, however be realistic of what your body can do to attain it.
To achieve something, it is inevitable that we must pull through the tough period, learn and embrace it before we can enjoy the fruits of labour. Similarly, in the area of fitness, we could all dream to be the next bodybuilder champion, the next Miss World Universe or even have a body that matches those of celebrities. Keep dreaming but be realistic at the same time.
Nothing comes easy (it rarely does... ). Attaining your fitness goals have to be realistic. A man weighing 125kg could not possibly expect himself to lose 50kg in a week or a month. It takes a lot of factors. Mental preparation and adaptation to a new exercise/eating plan, physical adaptation to exercise workouts and the right motivation to keep yourself going in the long run. It is the journey that counts more than the end.
Why Must I be Realistic?
Well, we have seen many cases where people aim to achieve the sky or simply their goals are too hard to achieved within a short time frame they set. Humans feed on motivation and positive reinforcement in order to persist and improve. With an unrealistic goal, many give up fast and go back to their previous lifestyle. Other than craving for motivation and positive reinforcement, humans crave to be in their comfort zone as well. This is where nothing has change after all. To change, to improve and to see results, actions have to be done, but with a realistic mindset.
A realistic fat loss regime ranges from 1/2kg to 1kg per week. In order to do so, it is done through good intensive (this is relative to every individual) exercise and improved eating plan. Next time, when you plan to attain a new fitness goal, dream on the final outcome, however be realistic of what your body can do to attain it.