Weight Loss Remedy

CrossFit ways to sculpting your shoulders

2010-06-08T21:06:00.000-07:00

1. Barbell press (7kg), 5 times, 3 sets, increasing weight to 15kg.
2. Barbell press (7kg), front and back, 5 times, 3 sets
3. Farmer's walk, 16kg kettlebells each side, walking 20 meters. ALternate with 8kg kettlebells press, walking for another 20 metres and change to the other hand. Repeat 5 sets. REMEMBER to do a deadlift when lifting 16kg kettlebells for farmer's walk.
4. Perform a row, with body in a deadlift position, arms at the side lifting a 8kg kettlebell, locking the back and lifting the kettlebells till the max with elbows pointing upwards. Repeat on the other hand, 10 reps, 5 sets.
5. Perform a dumbell(10lbs)/ kettlebell(8kg) snatch using legs to push the dumbell/ kettlebell up, 5 reps, 3 sets each hand.

Fitness 101-First Part

2010-05-23T22:13:00.000-07:00

There is not short road to learning complicated human movements. Patience is key.

Suggested movements:

1 minute each movement

Dumbells thrusters (10 lbs each)
Jumping pull ups
Planks on elbows
Walking lunges

4 sets to be done of each. 4 sets x 4 minutes each set

Sugar and high carbos food are the killers!!!

2010-05-16T21:14:00.000-07:00

THE body digests carbohydrates by converting them into simple sugar. Taking too much of refined carbohydrates will give rise to weight (fat) gain.

Much of the blood sugar comes from empty-calorie refined starches with refined carbohydrates contributing significantly to raising blood sugar, more so, in some cases, than eating white sugar.

Our brain depends on glucose for its energy needs. Depriving it of a continuous supply of glucose impairs cognitive function (McAulay and Frier, 2001).

However, too much of refined carbohydrates such as bread, noodles, white rice, soft drinks, sweets, biscuits and creamy soup can cause reactive hypoglycemia.

You enjoy a short energy peak followed by tiredness an hour or so later after a substantial amount of blood sugar has been converted into fats by insulin.

The higher our level of blood sugar, the higher our fat-storing hormone (insulin) and the lower our body’s immune defence.

We put on more fat quickly since elevated insulin causes greater hunger spells through its hypoglycaemic effect (Warren et al, 2003).

The cycle will then repeats iteself.

And refined carbohydrates on an empty stomach can depress the appetite- suppression hormone leptin.

The main point is to maintain adipose tissue (fat) levels within a healthy range and not go for fad diets that only lose muscle, water or bone mass.

A high intake of sugary food also accelerates the development of heart disease (Menotti et al, 1999) as well as the ageing process.

Even cancer cells flourish through fermentation of sugars and from the acidic environment created by simple sugars (Warburg, 1931).

Other increased risks include haemorrhagic stroke, especially among those who are overweight (Oh et al, 2005); breast cancer among women in their 40s (Seely and Horrobin, 1983); prostate cancer among men with high-GI food intake (Augustin et al, 2004); and even stomach cancer in both men and women with high disaccharides (sucrose) intake (Boing et al, 1985).

There is overwhelming evidence suggesting a lower life expectancy for those who frequently consume large amount of refined carbohydrates and sugary foods (Menotti et al, 1999).

Artichoke Extract used in Mesotherapy

2010-05-16T21:01:00.000-07:00

It is used to stimulate the bile and lymphatic drainage.
Bile is produced by the liver cells and is stored inside a pear shaped sac called as gall-bladder. The ingestion of food and especially fats initiates a hormone which causes the sphincter to release bile into the deodenum. It has two major functions.
1.It breaks the fat into fatty acids that can be utilized by the body
2.It also acts as antioxidant, It removes bacteria and other toxins from liver which are transported outside the body along with the waste.
The colour of feaces is due to bile.

i Lipo away your fats without Fuss

2009-05-26T23:39:00.000-07:00

The i-lipo emits low levels of laser energy, the fat cell membranes are disrupted releasing intra-cellular fat. This causes the cell to lose its round shape by changing the permeability of the cell membrane. This does not affect the neighbouring structures such as skin, blood vessels, and peripheral nerves.

Triglycerides spill out from the broken cell membranes and are released into the interstitial space, where they are slowly transported through the body’s natural metabolic functions, with no adverse physiological effects and are used by the body as an energy source. This mechanism of action is not “liquefaction of fat” rather, it is the instant breakdown of the fat cells (also referred to as lypolysis).

To see maximum results a course of 8 treatments is recommended, per body area. These treatments should be taken twice per week at regular intervals.

A healthy diet needs to be adhered to and an exercise program is important to follow to enable the released fat to be used up as energy. This should be done within 24hrs of your i-lipo treatment.

Booster treatments are not necessarily needed with the i-lipo, as long as your weight, diet and exercise is maintained. One treatment performed now and again is a good incentive to keep you in control.

Exercise during pregnancy

2009-04-09T21:21:00.001-07:00

Everyone (friends, families & youself) will be trilled once you are pregnant. Being a regular gym goer, you will not want to stop going to gym and/ or exercise even though you know you are on your way into motherhood. Nevertheless, advice from your doctor/ gynae is important to ensure that your pregnancy is not affected. Like most women, I always want to be a slim mama (like Angelina Jolie during her pregnancy). So, my yogas and rpms are still my regular exercises, even though I plan to perform them less strenously.
Nevertheless, once your pregnancy starts to show, you are adviced to go to specialised gym and /or prenatal centers who offers prenatal and postnatal exercises/ activities for mum to be.
In short, do not stop exercising (unless otherwise adviced by your physician) if you want to be a beautiful mama before and after.

Liposinol™- Fat Free Food

2009-03-19T20:17:00.000-07:00

Have you tried Liposinol™ ? Frankly, it is still new here in Malaysia but the effect is excellent. If you are like me who have tried all kinds of the so claimed fat absorbing supplements like chitosan, you might as well give Liposinol™ a try.

The non-soluble fibres in Liposinol™ are clinically proven to bind dietary fats through irreversible interactions. When you take Liposinol™ with water immediately after a meal, the non-soluble fibres in Litramine readily bind with the fat in the food you have just ingested. Meanwhile, the soluble fibres in Litramine become a gel that forms a protective barrier around the fat–fibre complex. After a meal with Liposinol™, the fibre complex in Litramine mixes with your food. Your food plus the fibres increase the viscosity of the stomach content and produce a bulking effect. You will feel full for a prolonged period of time and your desire to eat is reduced.

With Liposinol™, the reduction of appetite results in a substantial reduction on your total daily food intake, which again means less calorie intake for your body.

The surrounding gel stabilises and protects the fat-fibre complex from being broken down during the gastro-intestinal transit. The stable fat-fibre complex is too large to pass through the blood vessels lining the intestinal walls and is prevented from being absorbed by your body.

The unabsorbed fats (as fat-fibre complex) are therefore naturally eliminated in your stool.

What this means to you is that with Liposinol™, less fat is absorbed from your daily food and less calories go into your body.

Adrenal Glands are important for Long Term Weight Loss

2008-11-27T22:08:00.000-08:00

The two Adrenal function glands sits like a tiny pyramid on top of a kidney ("ad" "renal" means "over" the "kidneys"). These powerful little endocrine glands manufacture and secrete steroid hormones such as cortisol, estrogen and testosterone that are essential to our health and vitality.

Adrenal glands' job is to keep our body's reactions to stress in balance so that they are appropriate and not harmful. For example, the protective activity of anti-inflammatory and anti-oxidant Adrenal hormones like cortisol helps to minimize negative and allergic reactions, such as swelling and inflammation, to alcohol, drugs, foods, environmental allergens, cancer, infection, and autoimmune disorders. These hormones closely affect the utilization of carbohydrates and fats, the conversion of fats and proteins into energy, the distribution of stored fat (especially around your waist and at the sides of your face), normal blood sugar regulation, and proper cardiovascular and gastrointestinal function. After mid-life (menopause in women), the Adrenal glands gradually become the major source of the sex hormones circulating throughout the body in both men and women. These hormones themselves have a whole host of physical, emotional and psychological effects, from the level of your sex drive to the tendency to gain weight. Every athlete knows that steroids (Adrenal hormones) affect muscular strength and stamina.

Phosphatidylcholine as an excellent fat burner

2008-07-13T23:56:00.000-07:00

Phosphatidylcholine (PPC) is a gylcerophospholipid that is involved in the metabolism of several lipid compounds. Phosphatidylcholine is widely found in the cell membranes of plants and animals and as an ingredient of fat dispersions (milk).

PPC acts as a supplier of choline, which is needed for sell membrane integrity and to facilitate the movement of fats in and out of the cells.

PPC is an excellent fat burner and many mesotherapy practitioners use PPC by itself for weight loss. However, many practioners prefer to use cocktails made up of combinations of caffeine, PPC etc to be more effective.

Organic Silicium for Cellulite Treatment

2008-07-13T23:44:00.000-07:00

Organic Silicium as an ingredient used in Mesotherapy for fat dissolve, increases lipase production. It is 7 times more poerful that theophiline and caffeine/ trace element.

Weight Loss Sunglasses

2008-04-22T23:36:00.000-07:00

This is such an interesting article by
By Glenn Mueller
eDiets Senior Writer/Editor
It doesn't seem to be mentioned in the hit song from the early '80s, but maybe the real reason Corey Hart wears his sunglasses at night is to keep his appetite under control. If you've been following the latest headlines, you'll know that a Japanese company is currently marketing a special line of sunglasses to help dieters lose weight. (As the popular humorist Dave Barry is fond of saying, "I am NOT making this up!")

The Japanese company, Yumetai, claims their magic glasses work in two ways:

Since the lenses are blue, they make food look extremely unappetizing. The company claims that the color blue suppresses the appetite sensors in the brain.
The lenses also block red light, which is said to stimulate the appetite center in the brain.
And to think, all this time I thought the secret to losing weight was to burn off more calories than you take in. I have been wasting valuable time trying to follow a healthy meal plan and get to the gym, when all I really have to do is wear blue sunglasses. Where do I sign up?! I'll wear two pairs at the same time... that way, I'll be sure to lose twice as much weight.

Oh well. In a culture obsessed with instant gratification, I guess it is not surprising that companies keep marketing absurd diet gadgets. After all, they wouldn't keep creating them unless people were buying them. As the great P.T. Barnum once said, "There's a sucker born every minute."

Now, I'm tempted to say that weight-loss sunglasses are the most ridiculous weight-loss product of all time, but I know they have stiff competition. There have been slippers, earrings, patches and even insoles for shoes that were marketed to help people lose weight. Not to mention sauna suits, soaps, stimulating electrodes and vibrating belts.

5 Ultimate Regimes for Lifetime Weight Management

2008-04-21T00:08:00.000-07:00

1. Cardiovascular Exercise
Cardiovascular (aerobic) exercise has been known as a key to effective fat burn. A fitness program with the main goal of achieving weight loss must include at least three weekly cardio workouts. This translates into 20 to 30 minutes of any physical activity that gets your heart to beat at a rate that's 60 to 90 percent of its maximum.

Cardiovascular exercise involves working the major muscles of the lower body in a continuous, rhythmic fashion. Activities such as brisk walking, jogging, riding a bicycle and jumping rope all qualify as aerobic exercise and should be incorporated into your weekly fat-burning regimen.

2. Strength Training
When you lift weights (or engage in any other type of strength training), you push your body against a challenging (but controllable) level of resistance. If done right, muscles will adapt and grow stronger as they anticipate a progressively more difficult workout.

This muscle growth will take the form of a sculpted and more toned physique, and unless taken to an extreme, will usually not materialize into big and bulky muscles(so women out there, please don't worry). But what about that layer of fat that floats over every inch of your otherwise sculpted body? An increase in lean muscle, if only slight, will result in an increased basal metabolic rate, your body's requirement for fuel at rest. You need your muscles mass to burn up the fat cells. That's the reason why everyone should perform strength training at least twice a week.

3. Flexibility Training and Yoga
Many would question the connection between stretching and fat burning. Flexibility training increases the effectiveness of the rest of your fitness program in many ways. It cuts down on injury and recovery time, reducing next day soreness, getting you back in the gym sooner. Stretching improves performance, balance and speed of motion, allowing you to perform more work in less time.

Incorporating some stretching exercises into an otherwise strength training routine keeps you moving between sets, adding to the overall caloric consumption of your workout. Yoga, with its unique blend of stretching and strengthening exercises, has gained unprecedented popularity. Many fitness enthusiasts, who at one time wouldn't be caught dead in a cat pose, now find themselves attending regular yoga classes -- and looking as lean and fit as ever. This is what I believe to. Yoga actually helps me to understand each part of my body more.

4. Sleep, Rest and Recovery
Lack of sleep or rest is the culprit behind a failed weight loss program. A fitness and weight loss plan, be sure to include adequate recovery periods between workouts. Rest at least 48 hours between full body strength training sessions and limit cardio to no more than 3 to 6 hours a week. If over-trained, your body will break down, you'll lose precious lean muscle mass and actually get fatter. I have experienced that myself when I spin 2 hours a day. I put on weight easily on my waistline.

During sleep, the body's recovery processes go into high gear. Depending on activity levels and individual requirements, get 7 or 8 hours of sound, restful sleep every night. It is essential for good skin too.

5. Relaxation such as Massages are nececessary
Stress has been found to generate dangerously high levels of the naturally occurring hormone cortisol, which is produced by the adrenal glands. Cortisol has a major role in the regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates and fats. When cortisol is secreted, it causes a breakdown of muscle protein, leading to the release of amino acids into the bloodstream. This process can also raise blood sugar levels.

Massages can help us to relax as well as soothe those sore muscles. Going for massages regularly will not only ease muscles soreness, it is also beneficial for our overall well being.

Best Crunch Exercise

2008-04-20T06:20:00.000-07:00

Crunches on the fitball is now one of my favorite ab exercises. My instructor, Jeff has been training me on this movement one week ago and I start seeing my lower abs toning up. This exercise really helps define abs more than most of the other exercises. Position yourself with back on the ball making sure that it is adequately inflated. Be sure your low back is well supported. Position your hands behing your head and slowly roll your back down over the ball then begin to lift up feeling a strong abdominal contraction by lifting your lower abs simultaneously and repeat the movement 12 times. To increase difficulty, you can complete one crunch by counting 3 or 4 counts before lowering yourself. Perform three sets of eight to 12 repetitions. Be sure to relax your neck and your arms are always parallel to your ears.

Tight and Toned Abs again

2008-04-07T23:23:00.000-07:00

NUTRITION:

This is the most important component to achieving a flat abs. First, you'll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Don't mistake the definition of a meal for a six-course extravaganza. They are actually feedings. Each of the meals is comprised of protein, a little carbohydrate and a little fat.

RATIOS:

It's unlikely that you'll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrate will not be optimal for fat loss.

TIMING:

I realize four to six meals sounds like a lot, but you must keep in mind that the body is always seeking to store body fat. It (the body) doesn't care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought

Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar (which, in turn, assists in body fat loss).

CALORIES:

Many of us are still consuming too many calories. It doesn't matter how healthy your nutrition program is if you're eating too much. It's important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. Observation and trial and errors are what you need to do. Until then, you will not know what is the right amount of food to consume without putting on weights.

SLIGHT CALORIC DEFICIT:

After you have found maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible and still losing fat and retaining muscle. But you must not starve yourself and thereby slowing the metabolism and losing valuable muscle tissue. The goal is to preserve muscle and make your body a metabolic inferno.

CONSISTENCY:

You'll need to be on this nutrition program six days a week with one day being somewhat of a cheat day. Unlike many, I'm not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves.

So, on Sunday for example, you're allowed to have some pizza, a bit of ice cream, etc. But nothing extreme! When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.

WEIGHT TRAIN:

At this point, you should be aware of the importance of resistance training. Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you'll burn 30-50 additional calories per day.

Part of your program should include abdominal exercises to strengthen and build the abs. That way, when you achieve your low body fat level, your abs will be tight.

By the way, there is one great movement to help pull the stomach inwards; however, I'll cover that in a future abdominal exercise article. I have to give you some reason to come back, right?

CARDIOVASCULAR EXERCISE:

Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. Do this consistently, keep adjusting calories SLIGHTLY and change your routine every three to four weeks. You will get a flatter stomach!

Extracted from an article contributed by Raphael Calzadilla.

Martial Arts: Another Fitness Craze

2008-04-06T23:35:00.000-07:00

Life with Yoga

2008-03-31T01:33:00.000-07:00

1. Yoga increases flexibility.

Flexibility will increase even without anyone realising it and this is for sure with Yoga. Pictures of yogis with their legs wrapped around their heads and bodies twisted beyond recognition are images often called to mind at the mention of yoga.

Stretching connective tissues in the body makes the tissue more elastic. This elasticity is one of the most important aspect of preventing injuries to the body.. Tissues such as muscles, ligaments or that can stretch without tearing will bring benefits to everyone.

2. Yoga prevents aging.

Along with preventing injury, flexibility also keeps the body young. As a body ages, its connective tissues and organs become rigid. This rigidity is the effect of denseness without circulation. If the body is not regularly stretched out, tissues become dense and are often coated in fibroid tissue. It's difficult for the tissues to get blood through them, let alone vitamins, minerals or energy.

Keeping your muscles flexible will keep the body young, and diminish the overall effects of aging. Even facial muscles can be exercised by practising yoga. "Tiger roar or Laughing yoga" are beneficial for reducing facial wrinkles. Other than Botox of course.

3. Yoga tones the organs.

Every posture in yoga has several functions. The forward bend helps to flush the kidneys. The triangle opens up the liver. When held for the right amount of time, a yoga practice can revitalize and tone every one of the internal organs. The benefits of keeping your organs in good condition go without saying. Organs are the production house of any individuals and keeping them in good shape is really important.

4. Yoga increases healthy energy flow.

The yogis of ancient India discovered nadis, or energy pathways, that flow through the body. As we age, the nadis constrict, allowing less and less vital energy to flow through the body. The result is aging, loss of energy and eventually death.

The practice of yoga is designed to keep these energy pathways open, thereby allowing plenty of vital energy, or life force, to flow into the body. This flow not only keeps you young, it also keeps the body healthy. Lack of life force in the body can often result in depression, anger or other negative states of being. When there is plenty of life force in the body, and the nadis are open, your overall feeling will be one of bliss, peace, equanimity, love and alertness. Their teachings and believes are very similar to those who believe in Reiki, another kind of self healing.

5. Yoga focuses the mind.

As you progress with a physical yoga practice, you will find your level of concentration will increase. I realised that during the one hour of yoga practice, my mind is only on yoga and nothing else as you will find that your position or posture will be compromised if you start thinking of something else.

This ability to maintain one pointed concentration will find its way into the rest of your life, the effect of which lends itself to brilliance in everything you do. With your total concentration, every action you participate in will be that much more perfect, well thought out and of service to yourself and all of humanity.

6. Yoga gives you love.

Through the practice of yoga, one comes to realize that we are all in this together. Yoga, in its essence, means union. And this union makes itself apparent on many different levels. You will come to know yourself, to find integration in the many aspects of your life. But you will also come to know others for who they really are. Beyond the masks we wear, we are all going through life in the same way, searching for union with each other and with a higher power.

Through yogic practices, you gain the insight to see through the masks of the ego, and to look deeply into your own heart. Why are you here? What is life showing you? How are you looking at the world? To come to know yourself is to love yourself with an unconditional mother's love. And to love yourself is to love the world and all of its inhabitants.

Abs Anatomy

2008-03-17T22:45:00.001-07:00

The abdominals are composed of four major muscles: the rectus abdominis, the transversus abdominis and the internal and external obliques.

A lying abdominal machine will not give you a flat abs, a seated abdominal machine will not give you a flat stomach and 1,000 crunches per day will not give you a flat stomach.

RECTUS ABDOMINIS –

This is the infamous, but improperly-named "six-pack." It's actually an eight-pack. It's a long, thin muscle that runs vertically down the body from the breastbone and fifth, sixth and seventh ribs to the top of the pubic bone. With supportive nutrition and efficient work, it can help create the much desired "ripples" that poke out detailing the "eight-pack," but it can't create a flat stomach. The muscle fibers simply run the wrong way for that to happen.

TRANSVERSUS ABDOMINIS –

The transversus muscle holds your gut tight and flat. It's a thin sheet of muscle running along the sides of the abs, which joins connective tissue behind it. Its fibers run across the stomach, join into the rear area of the abs and wrap around the sides of the body. It attaches along the rib cage and into the back muscles. It's your body's natural corset! When you suck your gut in, you have just used your transversus. This is the only muscle that can help create a flat midsection!

INTERNAL and EXTERNAL OBLIQUES –

The internal obliques are diagonal fibers that fan out from the pelvis and ribs to the rear of the "eight-pack." They provide a layer of support over the transversus. The external obliques, also referred to as the "love handles," are composed of fibers that run from the front of the pelvis and "eight-pack" back to the ribs.

Flattening the Stomach, Concentrate on TRANSVERSUS ABDOMINIS
Focussing on the transversus abdominis will flatten your stomach. However, don't forget to work all four areas of the abdominals for maximum effectiveness and core stability.

Article extracted from eDiets

Carboxy Therapy for cellulite free body

2008-03-16T01:21:00.001-07:00

Carboxytherapy is another treatment tried six months ago.The simple technique claims to dramatically improve the appearance of cellulite by improving local tissue metabolism and perfusion. Treatments are rapid, but uncomfortable. You will feel the parts being treated balloon as the gas being flowed in by puncture holes made by needles, about 30G.

How is Carboxytherapy being administered?

It is a non surgical method. Carbon dioxide (CO2) is infiltrated into the subcutaneous tissue through a tiny 30G needle (0.3mm in diameter). From the injection point, the carbon dioxide diffuses easily into adjacent tissues. Needles will then be held firmly at the respective positions using a surgical tape. The treatment will be administered by the physician throughout of helped by a nurse or assistant and alcohol swaps being wiped at the punctured parts throughout to reduce discomfort.

How does the carbon dioxide work?

Carboxytherapy works in two complimentary ways. Firstly, and quite simply carbon dioxide mechanically kills fat cells but supposedly bursting them.

Secondly, it also has a strong vasodilatory effect (causes dilation of blood vessels) on the capillaries in the area. Wider vessels mean bigger and stronger blood flow to the area, which means more oxygen. The increase in oxygen is important because it eliminates the built up fluid from between the cells. The end result is fewer fat cells and firmer subcutaneous tissue. A vast reduction of cellulite can be observed even after two sessions of treatments.

My personal experience

Nevertheless, the treatment is not comfortable. The areas surrounding the injection sites will be inflated for 10 to 20 minutes as CO2 is being infiltrated. The level of comfort will decrease during the procedure.

Between 10 and 20 sessions are necessary to eliminate cellulite. Ideally they should be carried out every other day, although sometimes two or even one session per week will be sufficient due to the level of pain. This will depend on the extent of your cellulite. Each session lasts between 10 to 15 minutes.
After the 5th session you will see that your skin looks noticeably healthier. Around the 8-10 session mark, you will appreciate that your subcutaneous tissue is firmer. Before the treatment program ends you will have firmer, cellulite free skin. From my personal point of view, one will be advised not to sign up a course of treatments. Due to the level of pain and uncomfortableness, one might even give up half way through the process. An alternative way to get rid of cellulite or maintenance programme such as endermologie will be highly recommended. Endermologie is very comfortable and its effectiveness is not any less than Carboxytherapy. Therefore, a person like me who loves to try out all available treatments will only recommend Carboxytherapy to satisfy your curiosity rather than a long term maintenance cellulite reduction programme.

There are no restrictions on any activities after the treatment. Activities can be resumed as soon as possible.

Calories, Junk, Fitness

2008-03-11T20:55:00.000-07:00

Nutrition is the KEY contributor to weight loss and weight management. It is vital that we stay conscious of what goes into our body. The quality and quantity of food we consume is directly reflected in our bodies' appearance, as well as our overall health. No amount of exercise can counterbalance a poor diet and unhealthy eating habits.

1. Do not drastically cut calories.

Our body need food to give us energy to perform our daily activities. However, we can limit the intake of empty calories. These come from foods with little or no nutrients. Sinful foods such as doughnuts, shortbreads etc will only add empty calories and we might need to forego more nutritional food to justify for additional empty calories.

2. Keep junk foods out of sight, and out of mind.

It is hard to resist the temptation of junk food such as potato ships, prawn crackers etc. In order to avoid giving in to these unhealthy snacks, it is advisable not to keep them within reach at all. Instead, keep healthy snacks that satisfy your cravings such as fruits and nuts.

3. Do not drink your calories.

Carbonated drinks, juices are high in sugar and therefore add tonnes of empty calories. By sticking to green tea and water you can cut hundreds of calories each day. By simple cutting out a couple high-calorie beverages daily, you can lose several pounds.

4. Make fitness a priority and I cannot stress more about it.

Make fitness a priority and schedule it whether in the morning or evening and stick to it Find out which time of the day is the best for you to work out. The best time will be first thing in the morning before going to work or in the evening before you relax with the rest of your family members. Whatever time of day or type of exercise you choose, it is important to be consistent and disciplined. Make it a priority and a habit.

Eat and Drink to Great Shape

2008-03-11T03:00:00.001-07:00

Green Tea
Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease.. It also has anti oxidant properties. Green tea is one of the main ingredients in most of the weight loss products. Japanese women have been able to control their weight compared to others and I believe their customs of drinking green tea actually contributes to this.

Soup
Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. Soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids. Drinking soup before each meal will make you eat less especially carbohydrates such as rice, noodles etc..

Oatmeal
This heart-healthy favourite ranks high on the good carbohydrates list, because it's a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just add a tablespoon of oatmeal into your favourite hot beverage and it can be a satisfying and filling breakfast and or snack.

Learn to Boost Metabolism

2008-03-11T02:46:00.001-07:00

1. Practice morning cold hydrotherapy. First thing in the morning when you wake up, drink 1 full glass of very cold/ chilled water on an empty stomach. Then take your time to go for breakfast or wait for at least 30 minutes before having your breakfast. The cold water will force your body to raise its core temperature, thereby stimulating your metabolism. You can also do the same thing before lunch or dinner.

2. Drinks lots of water and eat 5 small meals a day. Muscles and other tissues are made up of approximately 0f 80-percent water. If you limit your water intake, the body will retain water and make you feel like the "queen or king of bloat." It doesn't take much It is similar when your body is put on a starvation mode. Your body will react by conserving energy by lowering metabolism and body weight will then increase. Therefore, eating 5 to 6 small meals a day is recommended for a long term weight management programme.

3. Exercise in the morning. If you can fit it into your schedule, exercise in the morning. People who exercise consistently in the morning find that exercise at this wee hours helps to regulate their appetite all day long. They don't get as hungry and they start the day with a boost to the metabolism. Breakfast is a must for early birds especially.

4. Perform cardio interval training. Cardio interval training is simply short bursts of high-intensity exercise combined with more moderate intensity within the same workout. People who perform interval training twice a week (in addition to two other days of lower intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. Your body will be working harder and will be forced to burn more calories. This is easily achievable in s spinning/ cycling in groups (RPM) class. During the class, the instructor will combine high and low intensities workout within the 50 minutes class.

Water Miracle

2008-03-11T00:38:00.001-07:00

Drinking water is absolutely one of the most important things you can do for your health, for most importantly to control appetite. Water can help you lose weight, speed up your metabolism, nurture your skin, protect your organs and eliminate harmful toxins. Although you do get some water from foods and other fluids, drinking at least eight glasses (8 oz. each) of water every single day is a must. You should also be sure to drink water before, during and after each exercise session so you don't get dehydrated. And for me, getting enough water before each meal can satisfy hunger easily and make you eat slower. Slow eater usually can control their food intake better as the brain has enough time to transmit the "FULL" signal.

Pear Or Apple

2008-03-09T23:49:00.001-07:00

From a glance, people will be able to determine whether you are apple or pear shaped. The most precise way to determine your shape is by using a tape measure.

Get the tape measure and measure your waist and your hips, then come up with the ratio. If you are a pear, then it's your thighs, butt and hips that show the extra cushion. The more apple shaped you are the larger your waist size is going to be relative to your hips, and the much greater your health risks are when it comes to chronic inflammation, heart disease, diabetes and cancer.

The critical difference between the two shapes lies in the type of fat you have and where it's stored. Pear-zone fat is passive and actually protects against heart disease, the smaller your waist and the bigger your hips, the smaller your risk of heart disease. Apple-zone fat, on the other hand, is harmful. Apple shaped women have visceral fat, the very active fat. This type of fat is an actual gland that releases chemicals and hormones right to the liver. If too much starts to get stored in the liver and in excess in the abdomen, then their waist size gets larger, their insulin level goes up and inflammation occurs.

While apple-shaped women need to be very careful and alert about the many health risks associated with their body shape, they are not alone. Pear-shaped women also face serious concerns of their own. Osteoporosis, eating disorders, varicose veins and cellulite are all great health concerns for pears. Although pear-zone fat is actually healthy, once it's there it's extremely hard to get rid of. The good news for apples is their fat comes off much faster and easier.

Whether you are an apple or pear the best solution to taking control of your health is to follow a nutritious diet, exercise and minimize large amounts of stress.

Women need to throw away the scales and use the tape measure to measure their health. The key is to think about long-term health. This means eating healthy foods. These foods will protect you from heart disease, diabetes, cancer and osteoporosis and that's what you want."

Protein is the KING

2008-03-09T23:28:00.001-07:00

You should be getting about 25 percent of your daily calories from protein but you should make sure to choose lean sources like low-fat yogurt, fat-free milk, fish and poultry to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation. A handful a day is recommended.

Protein helps to keep you feeling full and boost your energy -- aiding in your weight loss efforts. Eating additional protein is especially helpful for those over 40 in reducing abdominal fat.

Citrus Fruits to trim waist line

2008-03-09T23:22:00.001-07:00

One the best way to whittle down your waist is to replace carbohydrates from sugar and refined grains (like white bread) with carbs from fruits and vegetables. Orange-hued foods were found to be the most effective substitutes.

Since fruits and vegetables are high in fiber, they keep you feeling full longer and researchers believe the high levels of antioxidants like vitamin C and beta-carotene fend off the belly fat. Get a good dose of beta-carotene from carrots, cantaloupe, squash and peaches. You can get your vitamin C from oranges and berries, but remember that fruit juice is not a good substitute for the real thing and you need fibre to fill you up. So go RAW!!

Selenium- Best bet to reduce abdominal obesity

2008-03-09T23:17:00.001-07:00

This cancer-fighting mineral also seemed to lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.

Several foods contain selenium, such as whole grains, nuts (especially Brazil nuts), poultry, red meat and seafood and it is recommended 55 mcg per day. Foods rich in vitamin E, such as nuts and seeds, will increase the effectiveness of selenium in the body. Your best bet to get enough selenium is to eat a varied, balanced diet or try a supplement containing the mineral.

Chocolates for 100 calories or less

2008-03-05T13:55:00.000-08:00

I always try to justify my indulgence of this sinful desserts based on those antioxidants we've heard so much about. While chocolate and wine do contain phenols, which may help reduce the risk of heart disease, these antioxidants can also be abtained from plenty of less-fattening sources, like fruits and vegetables.

I am so excited to include the followings in my blog as my daily if not weekly reminder everytime I feel like 'chocolating'.

Top 10 Chocolate Treats (for 100 calories or less)
1. 4 Hershey's Kisses (100 calories)
2. 1 cup diet hot cocoa and 1 chocolate graham cracker (80 calories)
3. 1 JELL-O fat-free chocolate pudding snack (100 calories)
4. 1 Quaker Chocolate Crunch popcorn cake (60 calories)
5. 1 cup strawberries drizzled with1 Tbsp. fat-free hot fudge (100 calories)
6. 1/2 cup fat-free chocolate frozen yogurt (100 calories)
7. 20 chocolate-covered raisins (80 calories)
8. 1/2 cup General Mills Cocoa Puffs cereal (60 calories)
9. 2 Snackwell's Devil's Food Cookie Cakes (100 calories)
10. 2 bite-size York Peppermint Patties (100 calories)

By eDiets Staff
Extracted from eDiet's site

No Pain No Gain

2008-03-05T07:54:00.000-08:00

We go back to the gym after a long holiday or break, or when we decided to start on a new fitness regime, our body usually will give us a signal the following day or days…… PAIN or SORENESS.

The next day, we can't walk, we can't sit, we can’t move or sometimes even turn our heads! We start telling ourselves that these are good signs as the signs show we have worked out really hard.

Although it comes with the greatest intentions, one of the most common mistakes people make is to push themselves too hard the very first time back. Not only can this lead to soreness, but it can also cause injury, delaying your fitness goals further.

Serious injuries aside, muscle soreness after a workout can have two common causes — stored lactic acid in your muscles, or microscopic tears in your muscle tissue. In both of these cases, allowing yourself time to recover is the best solution. But there are a few ways to reduce the soreness:

Massage
After an intense workout out, go and have a massage. Go for aromatherapy massage or like me, Thai Massage as this is also an opportunity for the massage therapist to push the lactic acid out of your muscle tissues, preventing soreness.

Work Out To get more of your lactic acid out from your muscle tissue, follow up with a low intensity workout the following day, and be sure to stretch. Many individuals make the mistake of simply not moving when sore, when these movements can actually activate the muscles, and help recovery.

Baking Soda
Basic chemistry: what happens if you put an alkaline solution into an acid solution? It neutralizes itself, depending on the pH levels of both solutions. Lactic acid, as the name implies, is acidic. Baking soda is alkaline. Your skin is the largest organ that has absorption capabilities. So, try a bath with one-half cup baking soda dissolved in the water, and see how you feel afterward. For me, I will usually soak myself in bath salt which is easily available too.
In short, the worst thing you can do is not to move for two weeks at all after that initial workout pain. It is the continuation of this fitness plan that will bring you the results.
Acute injuries that cause intense pain need a different kind of treatment. And there is a simple formula to it, which is best remembered using a convenient acronym — RICE.

Rest: A torn muscle, ligament, tendon or bone needs rest to heal. Leave it alone. Unlike with muscle soreness, it is inadvisable that you keep moving your injury the day after it has happened.

Ice: One of my clients swears by it. After a workout, when she experiences pain, she fills up her bath one-quarter full with water and ice cubes, and relaxes for 10 to 15 minutes in it. Do the same after an acute injury when swelling occurs.

Compression: When an injury occurs, white blood cells and fluids rush to the injured site, causing swelling. This is a mechanism, not only to start the healing process, but also to make the injured site immobile. An elastic bandage can help to prevent or reduce excessive swelling.
There is another form of compression that I would like to mention here. Some of you suffer from arthritis and other forms of pains, and your doctor prescribes swimming. Besides improving joint mobility during water exercises, water acts like compression on your body. Hence, being emerged in water might ease your aches and pains.

Elevation: To help reduce swelling, elevate the injured site so it remains 12 inches above the heart. Use some common sense when doing this, to avoid further pain.

Extracted from an article contributed by: Eunice, DTR, CPT-ACE
Nutrition Specialist

Daily Weight Watchers No Nos

2008-02-21T20:51:00.001-08:00

1. Having a negative defeatist attitude. If you think there is no way that you are going to succeed this time, lose the weight and keep it off, then you will be right!

2. Going on any diet that is NOT a manner of eating that you can adhere to for the rest of your life. Be careful when deciding what nutritional plan you want to follow, as it should be a manner of eating that matches your tastes, budget and lifestyle. And of course practical ones.

3. Believing that you will eat cabbage soup -- or any other low-cal, monotonous fare everyday for the rest of your life. It isn't realistic to think you will eat that way for the entire time it takes to lose all the weight. It certainly won't teach you much about how to live healthfully for the long-term.

4. Weighing in too frequently, letting the scale rule your mood and actions. Pack the scale up, put a big red bow around it, and unwrap it after six months of consistent healthful living. It might actually show you something you want to see! That is exactly what I say to my boyfriend almost everyday.

5. Not drinking enough water. Water is all that you need to drink, and you MUST drink at least 64 ounces of it a day! Or 8 glasses the minimum.

6. Drinking sugar-laden drinks -- including "fruit" drinks. Fruitopia is neither a fruit nor a Utopia! Try putting your favourite non-water beverage in your pet's bowl, and see if they will drink it. And going out for tea or coffee too frequently do increase your calories intake! So, entertain only as and when necessary and pick your drinks or food wisely.

7. Consuming processed foods more often than fresh foods. Eating as close to natural is the best way to ensure that your body is as healthy as possible.

8. Not having a plan. "We never plan to fail, we fail to plan." Get a plan and stick with it, but make sure each step is realistic and change is gradual!

9. Not being aware of the nutritional benefits or detriments of what you consume. Lettuce is a great choice to eat, but spinach and other darker leaves have more nutritional benefit than the iceberg variety.

10. Finishing every last bite of a meal, even after you are full. Mother was wrong! Don't clean your plate, let the dishwasher do that! Especially if you are someone like me, hate to see wastage. Then pack the unfinished food and leave it to the dogs.

11. Going back for seconds at meals. If you like it that much, have it as a leftover the next day! Too much of even a good thing is no longer a good thing!

12. Skipping breakfast. Mother was right on this one. It is the most important meal of the day!

13. Starving all day. When you finally get around to eating, it is usually something unhealthy, and it gets stored as energy later, rather than burned as energy now! You totally mess up your metabolism if you do this!

14. Bingeing after "falling off the wagon," and waiting until tomorrow to get back on track. Admit now that you will stumble on this journey. Make it your goal to lengthen the amount of time between stumbles, and shorten the time it takes to get back on track.

15. Thinking you are genetically destined to be fat. The only fat gene is the one left hanging in your closet after you lose your weight! You may be predisposed to a condition, but HOW you live determines how great its effect on your life will be!

16. Treating "fat" as a personality trait. Fat is NOT a personality trait; it is a physical condition. Blond isn't a trait, either; it is a hair color! Do not allow yourself to be branded by ANY physical attribute or determent!

17. Not living each day to the fullest… thinking that it will come when you are thinner. BE, DO and then you will HAVE! BE a healthier person, DO the things a healthier person DOES and soon, you will HAVE a healthier life!

18. Thinking pills, powders or potions are more powerful than they really are for achieving weight loss. If those things really worked, no one would be overweight!

19. Thinking of exercise as a chore instead of a way to improve your health and life. If today, you were in an accident, paralyzed and could never walk again, do you think you would long to be able to go for a walk? Exercise is a "GET TO", not a "HAVE TO." Push yourself; you will be amazed at how it feels!

20. Indulging excessively in alcohol. Bottom line: When you drink, you suck down excess calories, alter your mind and let down your guard.

21. Watching sports rather than participating in sports. Would it be more fun to watch the Super Bowl or be the MVP of the game? Sunday football is a tradition, but playing a game of it in your own front yard will provide memories that will last long after the season is over!

22. Watching too much television. New rule: NO TV viewing unless you have walked for 30 minutes! True. And I always reserve TV time after working out.

23. Thinking that "dieting" sprees -- and not a total lifestyle change -- will garner lasting weight loss results. If you aren't changing your life, you aren't making lasting changes!

24. Consuming fast foods on a regular basis. The fried, greasy and high-calorie fast food that dominates our society's eating habits today is the leading cause of the obesity epidemic that we now face. Fast food should be taken sparingly or quantity be controlled.

25. Waiting for tomorrow to "get started," rather than RIGHT NOW! Do it right now. There is always tomorrow and to me, tomorrow will never come.

Extracted from Article By Julia Havey
eDiets Contributor

Don’t forget to stretch

2008-02-16T23:39:00.001-08:00

Stretch to match your activities. If you walk, run, play tennis or golf, functional flexibility can improve your stability and mobility. Activities such as Yoga and Pilates will complement your current cardio and strength trainings exercises. Regular and proper stretching will help you maintain ideal body alignment during all activities and improve your ability to use full, normal range of motion. Stretching is often a forgotten, yet very important, component of your fitness plan. Stretching exercises will be very beneficial for women who wants to maintain a lean body. As for men, stretching will improve their flexibility. Men might have strength but they are always lacking in flexibility.

Couples Dieting

2008-02-14T22:55:00.001-08:00

Losing weight is difficult. It takes healthy eating, exercise, commitment and support. Couples support each other through all sorts of lifestyle changes, such as marriage, a career switch and childbirth, but what about dieting?

When both members are equally motivated to shed pounds, they can support each other and achieve greater weight loss than when they go it alone.

Couples should undertake lifestyle changes together. When both resolve to change their lifestyle and their attitude about eating, then it can be a very positive experience -- one that will lead to permanent weight loss. Like to share food at each meals will be very encouraging as by doing this, not only can they add variety to the food they eat, but they do eat a smaller portion.

However, if you're committed to losing weight and living healthy -- and your partner isn't -- it can create conflict in the home. If your partner isn't willing to get on board your boat to better health, don't give up -- try leading by example.

While you can do it alone, teaming up is the best way to change both your lives. Change isn't easy, and having someone who's going through the same transformation and working toward the same goals will bring a sense of solidarity to the process.

I am a great advocate of couples doing a lot of things together -- and losing weight together is high on the list of course. Walking uphill together, doing yoga in a class can be motivating and romantic at the same time.

Change is inevitable, but it's nice to have someone there during those uncertain, trying times when you're struggling for a serious life change.

Changing lifelong habits of poor eating and overindulgence are changes that will dramatically affect the way you live, as well as how long you live, but it's a difficult transition. Just like any major change, you'll need support.

Dieting together can be a great way to bring you closer to your partner while achieving a healthier body, but if you don't keep the lines of communication open and support each other, it can also break apart a shaky relationship. Working together as a couple can create even greater results than going it alone, if you're both ready.

Extracted from article by:

Shawn McKee
eDiets Staff Writer

Eggs to look after your weight

2008-02-13T01:28:00.001-08:00

Eating eggs for breakfast instead of a bagel can reduce hunger and caloric intake both at lunchtime and over the next 24 hours.

The study compared the effects on hunger of two calorically-identical breakfasts, one consisting of two scrambled eggs and two slices of toast with low-calorie jelly, and the other a 3 1/2-inch bagel with cream cheese plus a 3-ounce nonfat yogurt. The study was carried out in 28 overweight individuals, because previous research that found greater satiety from a high-protein breakfast had only tested normal weight individuals.

"Obesity is a serious problem in the United States and throughout the world," said Dr. Nikhil Dhurandhar of the Pennington Biomedical Research Center, the study's lead investigator. "Our hypothesis was that eggs could be useful in helping overweight people reduce their energy intakes, a prerequisite of losing weight. We needed to test it specifically in overweight and obese subjects instead of extrapolating the effects from their non-obese counterparts."

Subjects were randomly assigned to eat one of the two different breakfasts two weeks apart. Meals were prepared and eaten at the research facility to ensure complete control of the amounts consumed. Satiety and hunger after breakfast were evaluated by questionnaire and by measuring calories eaten at lunch, and from study subject diet diaries kept the following 24-hour period.

The researchers found that when participants had eaten the egg breakfast they consumed significantly less energy not only at lunch on that day, but also throughout the day and the next morning as compared to the bagel breakfast. On average they ate about 163 fewer calories for lunch, 263 fewer calories that day, and 418 fewer calories over a 24-hour period.

"Eggs are a convenient, affordable and nutritious food," said Dr. Dhurandhar. "They are an integral and established part of breakfast in many cultures and may be eaten safely on a regular basis. Recent data from the Nurses' Health Study showed that egg consumption did not contribute to the risk of coronary heart disease or stroke. Furthermore, eggs have a 50% higher satiety index than other common breakfast foods. These attributes suggest that eggs may be an important part of diets that promote weight management."

The findings from this study build upon earlier studies showing that protein-based breakfasts improved weight loss better than carbohydrate-focused breakfasts. One recent study from the University of Illinois, Urbana, found that a high protein breakfast increased loss of body fat and preserved lean muscle mass better than a high carbohydrate breakfast. The effects were increased when the dietary regime was combined with exercise.

In the current study, the researchers note that the sensation of satiety is multi-faceted, and eggs seem to have an impact on the psychological desire for food as well as the biochemical responses of the body to different types of nutrients. Dr. Dhurandhar and colleagues are currently carrying out longer-term studies to see the increased satiety and decreased energy intake translates into significant weight loss.

As a person fighting to remain in good shape, I do find eggs for breakfast very satisfying and will make me feeling full for a longer period of time. 2 soft boiled eggs will sure make and start my day with a cup of java of course.

Extracted from: e-diets

Healthy Body Image

2008-02-12T07:00:00.001-08:00

Only 2 out of 10 women in Malaysia are active in sports.

Women should take exercise seriously to lead a healthy lifestyle. From The Star Newspaper dated 5^th February 2008.

As a woman myself, I always feel that leaders especially youth leaders should show a good example by having a healthy body image. Not for the sake of vanity but for HEALTH.

Carbo Blocker

2008-02-02T22:03:00.001-08:00

Businesses have cottoned on to the demands for a slim, trim figure by churning out fat-busting products from the frontiers of alternative medicine. Products such as carbohydrate blockers work by inhibiting the metabolism of carbohydrates into stored fat.

This ingredient is called phaseolus vulgaris, an extract from the northern white kidney bean. The extract interferes with an enzyme in the body called alphaamylase that breaks down carbohydrates into glucose. Instead, carbohydrates are excreted from the body before entering the blood stream. Brand names such as Carb Blocker, Carb Away etc are available and are sold in stores.

However, the effectiveness of these products are still dubious and no concrete evidence is shown.

Vaser as an alternative to liposuction

2008-02-02T21:10:00.001-08:00

VASER LipoSelection®

What if you could ...

...	remove your unwanted fat and experience only low to minimal pain?
...	enjoy a new body contour that is smooth as well as shapely?
...	reshape those trouble spots that just won't respond to diet and exercise?

VASER LipoSelection® combines new patented technology with advanced surgical techniques to break up and remove fatty tissue. Unwanted fat can be efficiently removed from abs, arms, back, hips, knees, love handles, neck and chin, saddlebags, thighs - any place you've developed a little "extra cushioning."

The VASER System uses ultrasound energy to break up and emulsify fat, leaving surrounding tissue - such as nerves, blood vessels and connective tissue - relatively intact. Only the VASER LipoSelection® procedure can offer you an experience that is UltraSelective, UltraSmooth, UltraSound!

The VASER LipoSelection® procedure uses the VASER System's patented innovative ultrasound technology for fatty tissue emulsion and proprietary cannulae designed to minimize tissue trauma during aspiration. Because nerves and blood vessels are largely undisturbed, patients and physicians report low to minimal pain and bruising. Moreover, the VASER LipoSelection® procedure allows physicians to work with such precision that they can shape delicate areas like the inner thighs, arms, chin and neck.

How VASER LipoSelection® Works

The VASER Technology used for the VASER LipoSelection® procedure is efficient and precise because the sound waves it emits break up fatty tissue while leaving surrounding tissues largely undisturbed. Treatment with the VASER System has been reported to produce low to minimal pain, low to minimal bruising and swelling, and few complications.

Fatty tissue consists primarily of adipose (fat) cells, but it also contains other important tissues, including nerves, blood vessels, and connective tissue (see graphic illustration below).

The VASER System utilizes proprietary ultrasound technology to break up fatty tissue before removal.

Sound energy, similar to that used to remove a cataract from the eye, fragments fatty tissue. Fat cells, which are large and soft, break apart (think of how easily a full water balloon will burst) while leaving nerves, blood vessels and connective tissue largely undisturbed.

During procedure

The procedure usually performed under General Anaesthesia(GA), however Local Anaesthesia may be used for suitable candidates. With GA, more risks will be associated with the procedure. Depending on the area being treated, one to three hours may be required.

The procedure usually begins with the area to be sculpted being filled with a medicated saline solution which helps to numb the site and shrink blood vessels. A small incision will be made about 2 to 3 millimetres. The Vaser probe is introduced to emulsify the fat using the ultrasound technology before removal through a gentle suction.

After the procedure, fine silicone drains are inserted into the incision sites as an adjunct for speedy recovery. The patient can be discharged and be advised to wear a compressions garment to speed up recovery. 1 few days to a few weeks for complete recovery will be required. Bruising and swelling will suicide within 2 weeks. Patients are advised to perform regular exercises in the long run.

Costs: Price ranges from RM5,000 to RM18,000 per area.

Stop when Full

2008-01-30T01:50:00.001-08:00

Learning to manage your hunger is a very important key to staying on a weight-loss plan long enough to lose the desired weight. Hunger is a natural by-product of limiting your food intake, and it's very important to learn the difference between true hunger and a psychological desire to eat. Once you are able to identify these feelings, you'll need to learn to control your responses to them. And always eat when you are truly hungry and not otherwise.

The basic process of hunger can be likened to a traffic light: Green means start eating, yellow cautions that you're nearing the fullness point and red means stop. Our physiology is actually designed to give us the green, yellow or red lights, which could theoretically end the whole calorie-counting business in favour of simply eating according to physical hunger and fullness.

Unfortunately, the practice isn't that simple. For one thing, distractions get in the way of physical sensations. Though our body says "green light," we might not be able eat at that moment. Often, people eat when they are too hungry and continue to eat well beyond a comfortable feeling of fullness. Doing this consistently can lead to weight gain or weight fluctuations.

Satiety refers to how long you'll feel full. In other words, how long the light will stay red before turning green again. Many factors influence satiety. A long list of hormones and physical mechanisms trigger hunger and satiety. For example, low blood glucose and a hormone called neuropeptide Y (NPY) are thought to stimulate hunger. Conversely, hormones such as serotonin and cholecystokinin (CCK), as well as many nutrients in the blood, contribute to satiety.

Appetite is what most often determines how much we eat. Nearly everyone eats for reasons other than just being hungry. Some people have learned to eat "by the clock," so they eat on a scheduled time whether they are hungry or not. Others eat in response to mood: sadness, anger, anxiety, boredom or happiness. These triggers are types of psychological hunger, and they can be very powerful cues to eat -- and to overeat. And this is so common with women. This is the reason why I usually plan my food intake. More of this, will mean less of something else. This is where opportunity costs come in, as in economics.

Mechanisms that control learning behavior vary. Hunger and appetite are the big go signals; satiation and satiety are the main stop signals. A useful scale to gauge your hunger by is:

You're so hungry you feel dizzy and irritable.
You need to eat and you're having trouble concentrating.

You feel physical signs of hunger (stomach rumbling).
You feel just right -- perfectly comfortable.
You are comfortably full.
You feel a little too full.
You feel stuffed.
You're very full and might need to unbutton your pants or loosen your belt.
You feel intensely uncomfortable.

The indicators above are useful to determine hunger, satiety or just eat because you feel like eating. Or eating too fast to the extent that your brain can't give you satiety signal.

What else can you do?


Eat protein foods at each meal. Protein acts as an appetite suppressant to help control hunger pains.


Avoid simple sugar foods. And if you do succumb to them, ensure they are mixed with a meal.


Eat smaller meals. Eating smaller meals more frequently will help reduce the intensity of hunger pains and keep your metabolism revved up.


Consume high fiber foods. At each meal, consume high fiber foods first to fill your stomach and speed satiety.


EXERCISE! It regulates appetite to control hunger and food intake (not to mention burning calories and building muscle).

Contributed By Dr. Nancy Tice
eDiets Contributor
Updated: January 30, 2008

A Java A Day will take your “Fatty Blues” away

2008-01-24T23:39:00.001-08:00

Boost to Athleticism

It's also caffeine -- and not coffee, per se -- that makes java a powerful aid in enhancing athletic endurance and performance. So powerful, in fact, that until recently, caffeine in coffee or other forms was deemed a "controlled" substance by the Olympic Games Committee, meaning that it could be consumed only in small, designated amounts by competing athletes.

Caffeine stimulates the brain and nervous system to do things differently, including signaling you to ignore fatigue or recruit extra units of muscle for intense athletic performance. Caffeine may even have a direct effect on muscles themselves, causing them to produce a stronger contraction. But what's amazing about it is that unlike some performance-enhancing manipulation some athletes do that are specific for strength or sprinting or endurance, studies show that caffeine positively enhances all of these things.

Coffee, as you probably know, makes you more alert, which can boost concentration. But claims that it improves a child's academic performance can be exaggerated. Coffee-drinking kids may do better on school tests because they're more awake, but most task-to-task lab studies suggest that coffee doesn't really improve mental performance.

But it helps kids' minds in another way. A study from Brazil finding that children who drink coffee with milk each day are less likely to have depression than other children. In fact, no studies show that coffee in reasonable amounts is in any way harmful to children.

On the flip side, it's clear that coffee isn't for everyone. Its legendary jolt in excess doses -- that is, more than whatever your individual body can tolerate -- can increase nervousness, hand trembling, and cause rapid heartbeat. Coffee may also raise cholesterol levels in some people and may contribute to artery clogging. But most recent large studies show no significant adverse effects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee. However, coffee with too much sugar added will be bad in the long run. But it is the table sugar added which is harmful but not the coffee itself.

In other words, consume enough caffeine -- whether it's from coffee or another source -- and you will likely run faster, last longer and be stronger. But the harder you exercise, the more benefit you may get from coffee.

But you can get other benefits from coffee that have nothing to do with caffeine. Coffee is loaded with antioxidants, including a group of compounds called quinines increases their insulin sensitivity. This increased sensitivity improves the body's response to insulin.

That may explain why those drinking decaf coffee but not tea beverages also showed a reduced diabetes risk, though it was half as much as those drinking caffeinated coffee.

Coffee has large amounts of antioxidants such as chlorogenic acid and tocopherols, and minerals such as magnesium. All these components have been shown to improve insulin sensitivity and glucose metabolism.

Meanwhile, Italian researchers credit another compound called trigonelline, which gives coffee its aroma and bitter taste, for having both antibacterial and anti-adhesive properties to help prevent dental cavities from forming.

Extracted from: http://men.webmd.com and refer to http://vitalitycoffeeonline.blogspot.com/

Another Carbs Inhibitor- Cheaters Relief

2008-01-20T13:17:00.001-08:00

Advanced Formula Help Control The Carbs And Fats In Your Diet!

If I had to marry food, I just couldn't be faithful. I love to eat way too much. Evidently, I'm not alone. "Over-fat" or obesity a national epidemic in this country, Malaysia because of emotional eating and exercise habits, and a never-ending supply of delicious, calorie-rich foods. While you and I know HOW to eat properly, it isn't always easy to do, nor do we always want to. I've often advocated a diet higher in protein and lower in carbs and fat whenever possible. It can work wonders, as it has on many people whom I've trained and otherwise consulted.

But the reality is that there will always be that "other 10%" of the time where where my eating plans go haywire. Maybe I've had a bad and stressday in my office, a vacation (always a killer), bored, a "crisis" with family or friends, when some festive seasons like Chinese New Year is around the corner, and so on. Or, maybe I've got no particular excuse other than I want to give in to my culinary cravings.The bottom line is there is an endless variety of explanations why our diets stop looking like "diets" from time to time. And that's okay, because if you don't cheat on occasion, you'll go freaking crazy. Furthermore, sometimes your body just needs a change of eating habits, just like it needs a change of workout habits.

If you are tired of feeling guilty or depressed about enjoying delicious foods, or you are worried that you will suffer "cosmetic wounds" (fat gain, or loss of shape and definition) in the days that follow your cheating episode, then pops a few Cheaters Relief. Now you can eliminate your guilt and improve your shape and body when you want to be bad! It is what you've been wanting and looking for every time you splurge! As what it claims

Carbs Per Meal	Fats Per Meal	15 min. Before Meal	15 min. After Meal
45g-64g	8g-15g	2 capsules	2 capsules
65g-84g	16g-23g	3 capsules	3 capsules
85g+	24g+	4 capsules	4 capsules

My own experience: I usually will take 2 capsules before a large meal. From the ingredients, I found that it contains mainly chitosan which is a kind of sea shell substance known for its fat binding properties. Other than that, Cheaters relief claims to have other glucose regulator blend which will increase fat oxidisation control appetite cravings and promote suppression of appetite. However, its effectiveness as claimed can yet to be seen on myself but it is a better and cheaper fat binder as compared to Xenical, Roche as I am not a big fan of oily food stuff. However, some people who have allergy with seafood are advised to try this product sparingly first.

Metabolisms Booster

2008-01-18T19:42:00.001-08:00

Tip 1 -- Determine your daily caloric needs (This is what I do when I first open my eyes in the morning)

To rev up your fat-burning engine, don't overload your system with too much food, Shames says. Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Caloric level is determined by taking into account your age, sex, height, weight, lean body mass and activity level. Here's a quick formula from Shames to give you an idea of your magic number: Multiply your body weight by 11. For example, a 140-pound woman would need to consume 1,540 calories per day to lose weight. If you're very active, you can multiply your weight by 12.

Tip 2 -- Divide up your meals daily to 5/ 6 meals (Graze like a Cow)

Kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200-400 calorie mini-meal every three to four hours. Your body will consume more energy to digest the food and your metabolic rate will increase.

Tip 3 -- Just keep on moving (Walk after a Meal)

Physical activity accounts for 20 to 40 percent of calories burned each day. The American Academy of Family Physicians suggests that a good goal for many people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. If you can't do that much, do what you can. Walk the dog, park the car at the far end of the lot, take the stairs instead of the elevator, clean the house, just do something and keep on moving.

Tip 4 -- Pump iron (Strength Training Again!!!)

Muscle is your best friend! Your resting metabolic rate (RMR) is the pace at which your body burns calories at rest. It accounts for 60 to 70 percent of your daily calorie expenditure and it's closely linked to the amount of muscle you have. Muscle burns more calories than fat, and the more muscle you have, the more calories your body will burn, even while you sleep. Lean muscle needs calories just to exist, so start lifting those weights. I cannot be more long winded than that!!!!!

Tip 5 -- Sleep tight

Sleep loss may increase hunger and affect the body's metabolism, which may make it more difficult to lose weight. People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night. Please refer to my other post on Sleep your Fats Away……

Tip 6 -- Eat lean protein and good carbs

Your body burns some of its own calories when it digests the food you eat. This is called the thermic effect of foods (TEF) and it's what makes protein (which has the highest thermic effect of any food) and good carbs metabolism-friendly. Lean protein such as turkey and chicken also builds calorie-burning muscle. Good carbs such as whole grains, legumes, veggies and fruit are also your body's major fuel source, Shames says. They provide the energy to get you up and moving so you can burn more calories.

Tip 7 -- Drink H2O or Green Tea or Pu-Er Chinese Tea

Drinking water or tea may increase the rate at which people burn calories. Metabolic rates among study participants increased by 30 percent after consuming approximately 17 ounces of water. The energy-burning process of metabolism needs liquid to work effectively. Water or tea also fills you up, curbs your appetite, flushes out your system, and rids the body of bloat. Drink at least 8 to 10 glasses per day -- more if you're active or more……..

Extracted from acticle By Sheri Strykowski
eDiets Contributor
Updated: January 18, 2008

Cardiovascular conditioning is one important piece of the puzzle.

2008-01-18T01:55:00.001-08:00

Cross/ Mix Training -- Cross training combines a group of aerobic activities into one workout at steady or varying intensities. For example, take a 15-minute on a cross trainer and then walk or run for 15 minutes on the treadmill then cross trainer again for 15 minutes. This is a perfect time to incorporate a new activity you have always wanted to try to elevate boredom.
Periodization -- One example of periodization is to choose a different activity seasonally. For example, you may spin (RPM) for one week and then cross trainer or treadmill machine on the next week. And it's good for your body to adapt to a new exercise every few months to optimize fat burning. Body needs new challenges to perform his optimum fat burning function.
Fartlek Training -- Funny name but great results! Fartlek means "speed play" in Swedish. This training method is similar to cross or mix training (see above) but the intervals are not measured by time or distance -- they are irregular and ad hoc. For example, race-walk until you feel exhausted, and then walk until you feel recovered. Then when you are feeling refreshed again, sprint to the corner. Walk slowly to catch your breath and break into a jog again. You increase and decrease your speed (intensity) based on how your body is feeling. Accelerate when you are feeling energetic and then cut back the intensity when you are feeling too exhausted. Trust me, this works too just as in RPM where you spin and climb (OTT) throughout the 50 minutes.
Circuit Train -- Perform several cardiovascular exercises in a row for several minutes each. For example, perform each of the following exercises one after the other for two to three minutes each. Step up and down on a step, jog in place, jumping jacks, jog around the perimeter of the room, jump rope, high knee kicks, and jump squats. Rest for several minutes and complete a second or third time. Circuit training is lively and less tedious than some other routines, so people tend to stick with it longer. It's also an efficient calorie burner, increases muscular strength and decreases body fat. This is also applicable to weight trainings.
Double Up on Your Sessions -- Exercising twice in one day gives you two metabolic boosts. For example, in the morning, engage in a 30-minute walk on a treadmill. Then, RPM at night. I always find this regime helpful to kick start your day and to end your day guilt freely. You don't always have to be dripping with sweat to get benefits for a workout. If possible, keep your sneakers( in car boot) handy and take up any opportunity to get in an extra session most days of the week.

Give your cardiovascular conditioning your best effort. With each session strive to work a little harder than the last one. Walking is a great exercise, but eventually you must increase intensity from your starting level. If you keep walking at the same pace, the same course, the same amount of time and in the same heart rate range, the results will be diminishing. This is because your body is a really smart machine, it will get immune to your workout just as you get bored with the same routine. In order to change your body, push your physical limits beyond what you are accustomed to now.

Incorporating weight trainings with cardiovascular exercise are essential to promote fat loss. Having a good daily calories intake is also vital. The complete formula includes first making up your mind to exercise and eat healthy, followed by exercising your muscles, then performing aerobic motions and finally allowing your body to recover.

Contributed : By Kelli Calabrese MS, CSCS
eDiets Contributor
Updated: January 18, 2008

Duromine as an appetite suppressant

2008-01-16T07:20:00.001-08:00

Duromine capsule

Treatment: As short-term adjunct in the management of obesity in a medically monitored comprehensive regimen of wt reduction based on exercise, diet & behaviour modification in obese patients w/ body mass index (BMI) of ≥30 kg/m².

Contra Indications: Pulmonary artery HTN; existing heart valve abnormalities or heart murmurs; moderate to severe arterial hypertension; cerebro-vascular disease; severe cardiac disease including arrhythmias, advanced arteriosclerosis; hyperthyroidism; agitated states or a history of psychiatric illness including anorexia nervosa & depression; glaucoma; history of drug/alcohol abuse or dependence. Pregnancy, lactation.

Side effects: Dry mouth, GI upsets, heart palpitations, tachycardia, elevated BP. Overstimulation, restlessness, insomnia, tremor, headache, rash and/ or pimples.

Tried and tested: I find that its effect can last 2 to 3 days ie loss/ reduced appetite, insomnia for the first night (and therefore it is usually prescribed with some sleeping aids), face looks flushed and pimples/ acnes might occur on face or behind your back. This drug should be taken with extra care as it might cause mood swings. Not to be taken after 10am. Weight loss is very rapid as it can be seen within a week. Up to 3 kg can be seen after taking this drug for a week. However, the weight will pound up once taken off this drug as normal eating regime might resume. Therefore, I will recommend this drug as a short term measure and exercise and good eating habits in the long run in order to maintenance a healthy weight.

Almonds lowers risk of weight gain

2008-01-15T19:36:00.001-08:00

An almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates.

Eating Nuts Lowers Risk of Weight Gain
Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.
The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.
And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.
Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardio protective diet and also allay fears of possible weight gain."
Practical Tip: Don't let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

Cardio Queen

2008-01-15T16:31:00.001-08:00

Lifting weights forces the abs to work harder and look tighter. Free weight squats, dumbbell rows, lat pulldowns, chest press, etc., will all work your abs because you must stabilize your core muscles to perform each of these movements correctly.

One of the best ways to get a soft and flabby body is to do nothing but cardiovascular exercise. Dieting places a lot of stress on the body and forces the body to lose fat weight and muscle weight. If you do nothing but cardio and never lift weights, you will lose muscle. A lot people never seem to accept this fact. And I can tell your this, as I have gone through a period of one year with only cardiovascular exercises of 5 to 6 times a week with minimum of 50 minutes per day. I don't loose any fat or inches at all. Contrary, I looked chubby and flabby,

Many women think if they even look at a weight, they'll immediately begin to look like Arnold Schwarzenegger. It will never happen as qomen just don't have enough testosterone to build huge amounts of muscle. Unless you're on steroids, there is nothing to worry about. In fact, the more fat that you lose and the more muscle that you gain -- the leaner you'll look. Trust me, even some men think that cardiovascular exercises are what they need to remain slim. This type of understanding even made me sadder.

The difference in results was quite profound and proves just how effective weight training is for reducing fat and attaining that elusive flat stomach.

Remember, we need to burn calories to get your belly tight and flat, but we must use exercise as a tool not as a "do as much as possible" event. That's called the "cardio queen" mentality. Cardio queens stay on cardio equipment for two hours at a time in the hopes that fat will disappear. Fat will disappear and so will a great deal of muscle. The result is a soft and stringy body that looks unappealing.

Perform two days per week of moderate cardio exercise for approximately 40 minutes. On two other days of the week, you can exercise at higher intensity levels combined with lower intensity to accelerate fat loss (with a reduction in time).

Exercise helps control visceral fat. Visceral fat is located deeper in the body than subcutaneous fat, which lies just underneath the skin. Visceral fat is very dangerous because it accumulates around the organs inside the belly. Increased levels of this type of fat have been linked with cardiovascular disease and other metabolic syndromes. Men are very prone to have this fat around the abdomen areas.

Performing crunches will ne'ver reduce the abdominal area because you're working to strengthen muscle. Just as 200 biceps curls will not make the arm smaller, nor will 200 abdominal crunches make the waist smaller. This does not mean you shouldn't work your abs.

The abdominals represent muscle and muscle needs to be worked with intensity and then receive rest to improve. Focus on a circuit style workout three alternate days per week

By Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro
Updated: January 15, 2008

Don’t Eat to Cut Calories

2008-01-15T16:22:00.001-08:00

The biggest mistake people make which make me real sad is reducing calories as low as possible and eating a few salads during the day. After two days of this insane approach, they're back to eating more junk then ever because the approach is not realistic. The key is to reduce calories enough to lose fat, but still keep calories high enough to sustain your energy. Food, when used properly, can actually stimulate the metabolism to lose body fat.

Controlling blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Don't mistake the definition of a meal for a six-course extravaganza. A meal might be an egg-white omelet with low-fat cheese and oatmeal with some blueberries in it; a strawberry protein shake with peanut butter; cottage cheese with fruit and some almonds or maybe a vegetarian burger and spinach salad with oil and vinegar.

They're actually feedings. Each of the meals is comprised of protein, some fibrous and nonfibrous carbohydrate (depending on the meal) and a little bit of fat. In some cases, the fat is built into the protein. In other cases, it's added to the meal. Do not skip your meals and have 1 or 2 huge gigantic meals at the end of the day. If you practice that, the effort to loose fat will be defeated and countered by your body reacting to the starvation mode by dropping metabolism and hoarding calories.

Fabulous Butt in A Nutshell

2008-01-14T15:15:00.000-08:00

Lunges -- Stand with your feet hip-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement.

Spinning--Improves your cardio level and strenghten your Gluts and Quads. Remember you can spin up to 5 days a week.

Squats -- Hold a barbell across the back of your shoulders with feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back. Perform two sets of 15 reps on two alternate days per week.

Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating.
Junk food -- Eliminate one junk food item from your diet this week. Assess your pantry/refrigerator -- Eliminate foods that you tend to binge on.

Carbohydrates -- Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you’re having pasta for dinner, decrease your normal serving.

Chocolates for a Slimmer You

2008-01-14T15:07:00.000-08:00

Chocolate -- may well qualify as a health food. The two principal varieties are milk chocolate, and dark chocolate.
While high in saturated fat, cocoa butter -- the fat that comes from the cocoa bean -- is principally a source of an 18-carbon fatty acid called stearic acid. Unlike other saturated fats, stearic acid does not raise blood cholesterol levels, and does not contribute to the risk of heart disease.
Milk chocolate contains both the fatty acids that come from the cocoa bean itself, and those that come from milk. Milk chocolate also contains a fairy amount of stearic acid, but the milk fat it contains contributes palmitic acid, and myristic acid, which do raise cholesterol.
So far, this means that the fat in dark chocolate is harmless, while the fat in milk chocolate is a bit less so. But not doing harm is not the same as actually doing good. Dark chocolate may actually do your health good.
Solid dark chocolate, or liquid cocoa, improve blood flow and the ability of blood vessels to dilate. All of these are signs that dark chocolate can, and probably does, reduce heart disease risk.
The “active ingredient” in dark chocolate is a class of antioxidants called flavanoids.
Dark chocolate is one of the most concentrated sources of these potent antioxidants known. There are more flavanoid antioxidants in dark chocolate than in wine, green tea, or even white tea.
Dark chocolate is also a concentrated source of magnesium, fiber and arginine -- all of which probably contribute something to its beneficial health effects. Arginine is an amino acid used by the cells that line our blood vessels to make a chemical called nitric oxide, which causes blood vessels to dilate and blood flow to increase.
When you get that irresistible chocolate urge, satisfy it with the dark chocolate. You’ll get your chocolate “fix,” but with better nutrition, and generally less sugar and fewer calories. It’s worth noting that this same sort of substitution works in many food categories, allowing you to eat the type of food you like, while improving your nutrition at the same time.
Of course, too much of anything, even a good thing, is not a good idea. Dark chocolate is very nutritious, but it is a concentrated source of calories. Avoiding over-indulging, or weight gain will cancel out the benefits.
The principle that eating well is best achieved by making well-informed choices within any given food category, rather than abandoning categories of foods.

Foods to A FLATTER TUMMY

2008-01-14T15:05:00.000-08:00

1) Eat fruits and vegetables.Orange-hued foods were found to be the most effective.

2)Take in more selenium at least 55 mcg per day. The best sources are whole grains, nuts (especially Brazil nuts), poultry, red meat and seafood. Foods rich in vitamin E, such as nuts and seeds are good source too.

3) Reduce alcohol to one glass a day.

4) Increase good fat ie omega3, monusaturated fats found in fish, nuts, olive oil and avocado. Can take at least 6000 to 9000 mg of salmon oil per day.

5) Increase protein intake. You should be getting about 25 percent of your daily calories from protein, choose lean sources like low-fat yogurt, fat-free milk, fish and poultry to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation. Protein helps to keep you feeling full and boost your energy – aiding in your weight loss efforts.Eating additional protein is especially helpful for those over 40 in reducing abdominal fat.

By Shawn McKeeStaff Writer Updated: November 12, 2007 e Diets

Fitness Myths for Women

2008-01-14T02:30:00.000-08:00

Women Who Lift Weights Will Get Bulky Muscles: A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids, growth hormones etc. You’ll look bulky if you’re carrying excessive body fat and building muscle. However, if you’re reducing body fat, you’ll eventually be able to see those lean, defined muscles.
Spot Reducing Is Possible: The human body loses fat over the entire body at various rates of speed. It’s impossible to spot reduce. If you’re focusing on only losing fat that sits on your hips, it won’t work. Generally, the first place you gain fat is the last place you lose it.
There’s a Magic Bullet (Quick Fix) Out There: There is no “best and only way” to work out. In reality, it’s all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in approximately four to six weeks. Vary volume of sets, time between sets, reps, exercises, cardiovascular exercises, exercise tapes etc. Manipulate your routine every three to four weeks and view change as the key constant.
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness ProUpdated: September 27, 2007

Sleep Away your FATS

2008-01-14T02:22:00.000-08:00

Two new studies show a striking connection between amount of sleep and levels of appetite-regulating hormones in the body. The findings suggest that chronic sleep deprivation could be making you fat.
The sleep-deprived had higher levels of ghrelin in their blood. Ghrelin is a hormone produced in the stomach that sends out hunger signals to the brain, which then commands you to be interested in food.
The sleep-deprived had lower levels of leptin. Leptin, is another appetite-regulating hormone; it's produced by fat cells and delivers satiation signals to the brain. The particular hormonal ratio of high ghrelin/low leptin was likely encouraging the group to load up on unnecessary calories.
Therefore, remember to sleep away your FATS!!!!

By Carlin Flora
eDiets Contributor

Revitalising treatment of Cellulite and promoting inch loss using Mesotherapy (Mesolipo)

2008-01-14T01:48:00.001-08:00

I have tried numerous cocktails for cellulite reduction and inch loss of course (for the past 5 years at leat). CelluCare from France so far has given me the most effective and satisfactory results in a short time. Fatty deposits appeared to diminish while skin firmness increases. Cellulite is also reduced and skin appeared to be smoother and free of cellulite.

Its fat burning ingredients are as follows:

Caffeine which helps to encourage fat lipolysis, swelling and fat storage reduction.

Hyaluronic acid which acts synergistically with Caffeine facilitates fats hydrolysis, reduces water retention, smoothens skin's surface. It assists in tightening the skin even after one session of mesotherapy.

Manganese, Zinc and Cobalt are trace elements that treats cellulite, repairs skin and also revitalise skin by its anti free radicals effects.

Verdict: My love handles have reduced dramatically. And I have continued treatments on other areas of my body such as inner thighs and lower abdomen. Each area required around 5 to 6 sessions for satisfactory results.

The Making of A Firm and Tight Butt

2008-01-14T01:28:00.001-08:00

Smith Machine Forward Lunge

Starting position

 Place the bar across the back of your shoulders. Be sure it is not resting on your neck.

 Place one foot forward and one foot back. Both feet are flat on the floor and facing forward with a slight bend in the knees.

Movement:

 Lower the weight until the front leg is at a 90-degree angle. The rear heel will come off the floor slightly but should remain straight with a slight bend in the knee.

 Contracting the quadriceps muscles, slowly return to the starting position stopping just short of the legs fully extending.

Key Points:

 Inhale while lowering the weight.

 Exhale while returning to the starting position.

 Do not let the front knee ride over your toes (you should be able to see your foot at all times).

 Do not let the back arch.

 Never let the knee of the back leg come in contact with the floor.

Smith Machine Wide Stance Squat

Starting position

 Begin by standing tall with feet shoulder-width apart. I've found that the glutes receive better stimulation when the feet are shoulder width. Feet almost parallel to each other.

 Place a bar across your shoulders. Be sure it is not resting on your neck.

 Maintain a neutral spine and a slight bend in the knees.

Movement:

 Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees.

 Stop when your thighs are parallel with the floor.

 Slowly return to the starting position stopping just short of your knees fully extending.

Key Points:

 Exhale while returning to the starting position.

 Inhale as you lower down.

 Do not let your knees ride over your toes (you should be able to see your feet at all times).

 Think about sitting back in a chair as you are lowering down.

 Push off with your heels as you return to the starting position.

 Perform this movement in a slow and controlled fashion without using momentum.

 You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

Dumbell Lunges

Starting position

 Stand straight with your feet together.

 Hold a dumbbell in each hand with your arms down at your sides.

Movement:

 Step forward with the right leg and lower the left leg until the knee almost touches the floor.

 Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.

 Alternate the motion with the left leg to complete the set.

Key Points:

 Inhale while stepping forward.

 Exhale while returning to the starting position.

 The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.

 Make sure your head is up and your back is straight.

 Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.

 Your right knee should not pass your right foot. You should be able to see your toes at all times.

 If you have one leg that is more dominant than the other, start out with the less dominant leg first.

 Discontinue this exercise if you feel any discomfort in your knees.

Raw Power in Motion (RPM)

Starting position

Adjust
Handle bar: Same level with the padded seat. If the handle bar is lower, improvement to the core can be seen.
Padded seat: Same level with your pelvic bone. Or adjust to the level where when seated, one side of the leg is slightly bent when the pedal is pushed down.
The distance between the handle bar (nearest point to the cyclist) and the padded seat is one forearm's length.

Movements:

Cycling in groups with an instructor to the music played. Usually 7 to 8 songs of the RPM releases will be played.
Cycle in seating position or over the top (OTT).

Key points:

Ensure resistance is adjusted according to instructions. Spinning with low resistance, Climbing with accelerating resistance etc.
Ensure abs is tightened throughout the activity by contracting your abs muscles and glutes are tightened and seated firmly on the seat.
Shoulders muscles are pulled back and arms are relaxed.

Verdict: This is the best cardio and strength exercise (OTT) for tightening the butt. Try to RPM every alternate days, 3 times a week if possible and for sure within a month, you will see your body fat reducing, but a firm and tight butt is in the making.

Remember: Your glutes won't get tighter and smaller unless your overall body fat is reduced. You can perform all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat. Spot reduction is simply not possible.

Contributed by Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro

Fat Absorber

2008-01-12T00:24:00.001-08:00

Xenical

Tried: 120mg x 84's by Roche Pharma

Active ingredient: Orlistat

Directions: Adults 1 capsule with each main meal. Taking more than 1 capsule with each main meal shows no additional benefits. Should be taken with food (take immediately before or during or up to 1 hr after each main meal. If a meal is missed or contains no liquid fat, the intake can be omitted.).

Adverse reactions: GI discomfort, oily spotting, flatus w/ discharge, faecal urgency, fatty/oily stool, oily evacuation, increased defaecation & faecal incontinence. May decrease absorption of vitamin A, D, E & K & β-carotene which is oil soluble.

My personal experience: The uncontrollable discharge of liquid fat during flatulence makes the whole fat absorbing experience unpleasant. Also found out that solid fat as animal fats cannot be eliminated as effectively as liquid fats/ oils. Any consumption of Omega 3 capsules or CLA will be passed out as long as xenical is still in the intestines to perform its duty of fats binding even after 4 or 6 hours of xenical intake. Taking xenical also dries up my skin externally. Therefore, will only consume xenical when having a really oily meal!!!!!!! And advised to wear a panty liner to prevent staining of pants/ skirts as it is really difficult to wash.

Tried Fat Burners

2008-01-12T00:23:00.001-08:00

Guarana (Traditional Medicine)

Tried: 100 capsules 250 mg with 36% (90mg) caffeine by GNC. 2 capsules 15 to 30 minutes before engaging in exercise activities.

Comments: Guarana contains a high amount of guaranine, a chemical substance with the same characteristics as caffeine. This makes Guarana a stimulant similar to coffee, which means that it quickens perceptions, delays sleep, helps with endurance based activities such as strength training, impairs the appetite or reduces appetite, will lead to more frequent visits to the toilet cause it has diuretics effect , causes a higher blood pressure and an increased heart palpitations and can make you feel slightly jittery.

Directions: Only for people who can tolerate with caffeine intake. Will experience extra perspirations during physical activities and not to be taken 6 hours before bedtime. . Exercise has to be included as part of the weight loss supplements programme.

Hydroxycut by Muscle Tech

Tried: Muscle Tech Hydroxycut 100 capsules. 2 capsules each time before each exercise acitivity up to 8 capsules a day.

Claims: Hydroxycut is designed to obtain fat-loss results when combined with diet and exercise. Hydroxycut contains exclusive compounds Hydroxagen Plus and HydroxyTea to help boost your metabolism,and increase energy level. Hydroxycut includes everything that's great about ephedra-free Hydroxycut, and a special ingredient called Gymnema Sylvestre Extract to help promote normal blood sugar levels. This amazing formula helps to boost your metabolism so you can burn more calories throughout the day than you normally would.

Directions: Only for people who can tolerate with caffeine intake. Will experience extra perspirations during physical activities and not to be taken 6 hours before bedtime. Exercise has to be included as part of the weight loss supplements programme.

Xenadrine

Tried: Cytodyne Xenadrine NRG 120 capsules. Approximately RM326 per bottle.

Claims: This is a new 8-hour Power Xenadrine-NRG which is a revolutionary new extended-release energy supplement which utilizes a unique "power-pellet" delivery system. Its patented formula is specifically designed to help increase energy levels within thirty minutes and then keep on working to maintain those levels for up to 8 full hours.
The secret to Xenadrine NRG's effectiveness resides in a remarkable combination of natural ingredients. First is Norambrolide™ which is a fermented sage compound that has been shown in unpublished in-vitro research1 to increase levels of a cellular messenger called CAMP (cyclic adenosine monophosphate). The significance of this is that in some metabolic processes, CAMP is involved in activating cellular enzymes and other substances that help move fat out of the fat cells and promote the weight loss process; although no research has yet been done to demonstrate that Norambrolide™ will have this effect in humans.

Next is the proprietary Thermozanthin™ blend. This includes Yerba Mate, Guarana, Green Tea and Cocoa seed extract; each of which are sources of methylxanthines (e.g., caffeine) as having thermogenic activity (heat producing which leads to the body burning more calories) in human and animal research. Furthermore, green tea extract has been demonstrated in a randomized, placebo-controlled study to increase weight loss and burn calories. Other research on green tea has shown similar results. The Thermozanthin™ blend also contains the amino acid l-tyrosine. Tyrosine is a precursor to catecholamines like norepinephrine and dopamine, which are integral to the body's fat burning processes. Also included in the Thermozanthin™ blend is green coffee bean extract. In human research the chlorogenic acid in coffee has been shown to reduce the amount of carbohydrates absorbed. Furthermore, animal research using isolated chlorogenic acid demonstrated that this compound has the ability to reduce the amount of glucose that can be created from metabolism of carbohydrates and proteins. The potential benefit is that when the body is unable to derive energy from these sources, it may draw upon stored sources of energy (such as body fat) to help meet energy needs; although no research has yet been done to demonstrate that green coffee extract will have this effect in humans. Rounding out this formula is vitamin B12, a nutrient necessary in the maturation of red blood cells (which carry oxygen for energy metabolism). It should be noted that many of the natural ingredients in this formula support energy metabolism.

Directions: Standard NRG Serving: To maintain energy and burn fat for up to 8 hours, take two tablets daily. Super NRG Serving: To increase energy and fat-burning for up to 8 hours, take three tablets daily. Ultra NGR Serving: For maximum energy and fat- burning for up to 8 hours, take four tablets daily. For best results, use as part of a sensible diet and exercise program.

My personal experience: Develop allergy to it. The thermogenic effect is so great that my whole skin dried up, my face got so wrinkled and pimples or rashes started to appear on my face. Returned the whole bottle after taking 4 capsules over two days. Promised not to try that ever again.

Tried: Xenadrine EFX is a potent ephedra free, thermogenic formula.

Claims: Xenadrine EFX provides naturally derived caffeine. To receive the desired weight loss benefits of Xenadrine EFX, it should be used in conjunction with a well-balanced, calorie-controlled diet and exercise program.*

Nutrition Facts:
1 Bottle Contains 120 capsules
Serving Size (caps): 2
Servings Per Bottle: 60
Vitamin C 100 mg
Vitamin B6 10 mg
Pantothenic acid 12 mg
Magnesium 10 mg
Norambrolide (Salvia sclarea leaf extract) 20 mg
Proprietary Thermodyne Complex 1415 mg

Suggested Use: As a dietary supplement, take two capsules before breakfast or morning exercise session, and two capsules at mid afternoon with 8 ounces of water. Do not take in the evening. Do not exceed 4 capsules per day. Individuals weight under 150 lbs may wish to begin use with one half the recommended dose for the first week (one capsule twice per day

Do not use if you are pregnant or nursing or at risk of or being treated for high blood pressure, heart disease, renal disease, hyperthyroidism, spasms, psychiatric disease, suffer from migraines, are allergic to tyramine or chocolate, have asthma, or are taking asthma medication. Consult your physician before use if you are taking a monoamine oxidase inhibitor (MAOI). The recommended dose of this product contains about as much caffeine as a cup of coffee and should not be taken by individuals wishing to eliminate caffeine from their diet. Limit use of caffeine-containing foods and beverages while taking this product because too much caffeine may cause nervousness, irritability, sleeplessness, and occasionally, rapid heartbeat.

My personal experience: Tried it as it claims exercise is not necessary. Of course this happened 5 years ago when am so naive and believe whatever it claimed. OF course this product has its ingredients which help to lift up your mood, anti oxidant (green tea extract), increase weight loss through increasing energy output. However, I personally don't find it any different from the rest of so called claimed thermogenic products.

4) Atro-Phex by BSN

Tried: 1 box of 98's red capsules at RM277 per box. (http://egonutritions.com)

Comments: It is without a doubt, the most incredibly powerful mood, well-being, energy, thermogenic and physical and cognitive performance formula so far that I have tried. The thermogenic effect is felt immediately after approximately 5 to 10 minutes. The taste of strawberry when burped. However, unlike other fat burners like hydroxycut or xenadrine, no redness on face is observed. Slight heatiness can be felt as small pimples start appearing on my face.

Claims: Absolutely phenominal gripping whole-body effects within mere minutes of your very first Atrophex dose. Atrophex penetrates both subcutaneous and absolutely "deep" incredibly stubborn fat stores with the most genuinely powerful thermogenic technology ever formulated. Atro-Phex has simply incredible positive effects on mood, overall appetite suppression, well-being, energy, thermogenesis, cognitive and overall physical performance. Fully removes the overall subcutaneous water deeply under your skin so you can finally see that great overall muscle shape, cuts, and genuine definition. Simply unmatched overall suppression of actual appetite and great cravings.

Directions: To assess tolerance, take 1 capsules on an empty stomach 30-45 minutes before breakfast or protein shake. Then take 1 capsule on an emtpy stomach 30-45 minutes before a meal or protein shake approximately 4-5 hours later. If tolerable, take 2 capsules twice daily, everyday.

Reductil 10 mg and 15mg

Tried: RM196 for 10mg, RM270 for 15mg by Abbott prescribed by a medical doctor .

Active ingredient: Sibutramine HCl

Precaution: Closely monitor BP & pulse rate. Epilepsy, mild to moderate hepatic or renal impairment, family history of motor & verbal tics. Women of childbearing potential should use adequate contraception.

Adverse reactions: Tachycardia, palpitations, vasodilation, appetite loss, constipation, nausea, haemorrhoid aggravation, dry mouth, insomnia, dizziness, paraesthesia, headache, anxiety, sweating, dysgeusia.

Directions: Initially, 10 mg once daily. May increase to 15 mg once daily if response unsatisfactory (wt loss <2 kg after 4 wk), provided 10 mg was well-tolerated.

Their principles based on 10-20-30 healthy weight programme. 10 minutes with the doctor on health. Medical history, eating habits and lifestyles. 20 percent less food intake with a correct proportion of carbohydrates, protein and good fats. And lastly, 30 minutes of exercise to increase energy expenditure and burn more calories.

My personal experience: I really like the effect in the beginning. I tried it 4 years ago when It first launched. I started with 10mg followed by 15mg once a day. My appetite reduced substantially. However, I felt thirsty most of the time and therefore drank plenty of water and frequent the restroom every few hours. However, some of my patients and friends have some pimples breakouts during the course of taking it. However, as one's appetite is reduced, he/ she can take reductil as and when necessary like during some festive seasons when food is hard to resist.

The only setback is it can only be prescribed by a doctor.

Chromium picolinate stabilising blood sugar

2008-01-12T00:19:00.001-08:00

According to Dr. Perricone, Chromium has the benefits of lowering blood sugar and insulin levels, which is the key to weight loss. Chromium unlocks the enzymes that aid in fat metabolism. It helps to normalise blood lipids by reducing triglycerides and total cholesterol, as well as increasing HDL. It is also important for energy production and regulating appetite by reducing sugar cravings and lowering body fats. It is a vital mineral for diabetic patients.

Recommended: Chromium picolinate 200, 180 tablets from GNC. Listed price RM79.00 per bottle. One tablet per day is sufficient.

Calcium and Vitamin C for further weight loss

2008-01-12T00:12:00.001-08:00

Calcium is a mineral which is required for strong bones. Increases the density of bones to reduce osteoporosis in the long run. Skimmed milk which is high in calcium but very negligible fats content is highly recommended. Even though the correlation between high calcium food like low fat yogurt and skimmed milk is not clear, there is evidence that high calcium food promotes weight loss. Again drinking milk to satisfy cravings or hunger does not add inches to the waistline, but actually reduces the urge to indulge in sugary food or snacks.

Being an exercise addict, I am constantly looking for food. Every two to three hours, I need to keep myself fuelled up by eating some food. Especially in the evening before my bedtime, drinking skimmed milk approximately 200 ml will satisfy my cravings for supper.

Recommended calcium supplements: Natural Factors Calcium & Magnesium with Plus C, Potassium and Zinc. , a product of Canada and imported by Nuvanta Pte Ltd(Singapore) or Nuvanta Sdn Bhd.

Sufficient potassium in your diet helps soothe feelings of anxiety, irritability and stress. It also helps keep nerve impulses firing in top form, and releases energy from protein, fat and carbohydrates during metabolism.

Sources: United States Food and Drug Administration, Colorado State University Cooperative Extension, American Journal of Clinical Nutrition

Zinc is vital for healthy skin and important component for enzyme reactions. It is vital to reduce many skin disorders such as acne and eczema as well as anorexia nervosa. It is also involved in the metabolism of protein, carbohydrates and fats for energy.

Vitamin C being one of the most important and powerful anti oxidants available, other than A and E, is found in abundance in fruits and vegetables. Vitamin C benefits are non exhaustive but for aesthetic reasons, it is responsible for producing collagen. Collagen is present in your muscles and bones. It is responsible for holding the cells together. Vitamin C is also related to carbohydrate metabolism. Deficiency production of insulin occurs in deficiency in Vitamin C(also known as ascorbic acid). Vitamin C also helps in the production of anti stress hormone. Stress hormones known as cortisol will cause excessive weight gains. Cortisol is also produced when one exercises too excessively. Therefore, exercise regime which will be touched into later. 1000 mg to 2000 mg a day is recommended.

Omega 3 (Salmon Fish Oil)

2008-01-11T20:09:00.001-08:00

Quick changes to your supplements popping routines

Salmon Oil (1000mg each capsule)

Go to the nearest pharmacy. Buy yourself a bottle of salmon oil softgel capsules. It usually comes in 1000mg per capsule. Pop 2/ 3 capsules each interval, morning, afternoon and evening either before or after a meal.

Salmon oil? Wouldn't it make me fatter? If I am on xenical capsules, another fat blocker by Roche, wouldn't it defeat its purpose? Let me explain the reasons, consequences and the eventual benefits.

Reasons

According to Dr Perricone in his The Perricone Weight Loss Diet, and most of the health and fitness enthusiasts, Omega -3 fats in salmons and most cold water fish like black cod, tuna and sardines are amazing superfood. Omega-3 fats encourage the burning of fat for energy and discourage storage of fat. Omega-3 fats are good in reducing inflammation which induces weight gain, encourage usage of fats as fuel, improve blood sugar control, stimulates leptin secretion which suppress appetite and burn fat stored in adipose tissue and also assist in reducing LDL which is a bad cholesterol.

For athletics, Omega-3 improves their performance, assist in building stronger and more defined muscles, encourage fat loss and overall physics is improved.

Consequences

By taking high amounts of Omega-3 initially, the uneasiness is the fishy taste when one burps. However, as taking this healthy fats becomes a routine as well as results are seen slowly in terms of better defined muscles tone as well as reduction in waistline, one will be encourage to take them perpetually. This is through my personal experience.

Also, I personally recommend this brand, natural Factors Salmon Oil 1000mg, a product of Canada and imported by Nuvanta Pte Ltd(Singapore) or Nuvanta Sdn Bhd. Its price is very reasonable and its salmon oil is of high quality. Look for its bonus pack which is really value for money.

Eventual Benefits

When one person eats inflammatory food, the body enters into a state of constant cellular inflammation. Yes, constantly and perpetually unless the person stops or reduces his or her habits of eating. Therefore, stop cellular inflammation and excess body fat will be eliminated automatically. Exercise is the key here. Nothing can be gained, that is fat loss without sufficient physical activity to utilise calories consumed during the day. A 30 minutes cardio exercise such as walking or running on a treadmill, cycling, walking on a cross trainer or elliptical is sufficient for a start.

One's skin or complexion will appear to be more supple and glowing too. I have been in the aesthetic industry for the last 6 years. Being a really vain person, I do notice my skin is glowing and firmer as the days go by. However, the changes are not overnight. Nothing can be achieved without sufficient patience and hard work. If you are diligent enought by working out at least 30 minutes a day for 5 to 6 days a week, and taking the recommended supplements, I am very sure that results can be seen in a month's time.

Additional tips for weight loss related to Omega-3

Being a person staying alone on my own, I hardly prepare meals at home. Eating outside or dining out on weekends with friends is one of my favourite times other than spending time in office and working out in gym. When I eat outside, I will usually order fish, whether it is cod, salmon or tuna or some local fishes found in our water. I will try to order grilled, broiled or sometimes even fish fillet covered with bread crumbs(try to avoid those really oily and over-fried fish fillet of course). As long as it is fish and mostly protein, the meal is healthy and will not increase your waistline. Eat with salads or vegetables served as well as some soups will contribute to satisfying the hunger and cravings for more refined carbohydrates such as rice or bread or pasta. These refined carbohydrates will cause sugar spikes and will make you further indulge in unhealthy carbohydrate. Trust me, when you adjust your eating routine to a more healthier and slimmer style, you will automatically adjust to it and stick to it especially when physical changes towards the better is observed

Battling with Bulges

2008-01-11T20:00:00.001-08:00

FAT!!!! This is one of my most fearful issue throughout my adult life.

I started work at the age of 21 years old, 11 years ago. My first salary receipt had gone to the revenues of one of the top self proclaimed slimming centre in Asia. And my fat/ bulge fighting experience goes through a really long and expensive way cum non successful weight plus inch reduction till now, where I understand and fully understand that keeping the weights off is a long life time process.

How Do I know if your Weight is Healthy?

Body Mass Index (BMI) is a common measurement to check if you are overweight.

BMI = Weight (kg)/ Height (m) x Height (m)

Proposed Asian BMI Guidelines

Category BMI(kg/m2)

Underweight <18.5

Normal Weight 18.5-22.9

Overweight 23-24.9

Obese >25

Another way to check if you are overweight is by measuring your waist circumference.

A waist measurement greater than 80cm (31.5") for women and 90cm (35.5") for men increases the risk of health problems even though you might be within the healthy BMI range group.

Reasons for weight gain:

Overeating. Calories output is less than calories input.
Lack of physical activities.
Snacking non-stop out of boredom or stress like me.....
Excessive exercise which cause a surge in stress hormone that is cortisol.
Many many more.... you can keep be posted though....

Definition of Mesotherapy

2008-01-06T22:26:00.000-08:00

In basic terms, mesotherapy is a non-invasive procedure which involves injecting a customized cocktail of substances that can include...
1) vitamins
2) minerals
3) medications
4) amino acids like L-carnitine
...just underneath the surface of your skin. (http://www.mesotherapyhandbook.com/)
Invented in the 1950s by a French doctor by the name of Michel Pistor, mesotherapy is becoming an approach with many new innovations. You'll often hear names like MesoGlowTM, MesoPeelTM, MesoBoostTM and lipodissolve. Each is derived from the basic principles of mesotherapy.
Originally, mesotherapists would puncture the skin with a syringe and inject the treatment solution by hand. Though this process is still used in parts of the world, many mesotherapists are now using specially-made machines (called mesotherapy injection guns).
Injection guns are typically handheld electric instruments that use a tube and needle system. One end is a sterilized needle that is attached to a tube filled with a treatment solution.
However, Mesotherapy should not be considered as a replacement for a healthy lifestyle. Again the General Rule applies. Exercise yourself to health and fitness in the long run. Mesotherapy is just a solution to your current problem.

Side effects: Slight to severe bruising, discomfort and/ or pain might be experienced depending on individuals, medical practioners administering the procedure as well as the coctails used.

Easy ways to cut calories daily

2008-01-06T21:52:00.000-08:00

1. Read the fine print (on labels or menu cards!) When you're dining out or eating prepared food from chips to some delicacies, you can lose pounds or still keep a flat tummy after a meal choosing a "light" alternative, such as grilled chicken and salad and will be better if you can find someone to share the dish with you. I find that you will eat lesser and healthier if you can share your portion and at the same time add varieties to your choice.
2. The sweet tooth solution! Eat two to three pieces of dark chocolate or a teaspoon of peanut butter when your crave hit you rather that indulge yourself in an ice cream cone/ stick.
3. Set your alarm every morning and/ or evening! Even a quick and modest kind of activity like walking on a treadmill or cross trainer will burns calories. Make it a regime everyday if possible.
4. Walk or cycle while you prattle talk or watch TV! Next time you're chatting on the phone, get on your bike or take a walk. Two in one task will benefit you in the long run.
5. Beware the burger bun! Throw away the bun or bread the next time you ordered a burger. Or at least eat only one side of the burger or bun. This will reduce the amount of carbohydrates consumed.
6. Cooking with spray/ little oil! Substitute a vegetable oil spray for one tablespoon of peanut or corn oil.
7. Join the healthy and satisfying snack committee! Healthful snacks make an incredible difference. Swapping a serving of fruit for the usual super cookie or bronwie each week will save you at last 500 calories. And you'll probably save 1,000 calories since few of us stop at one cookie!
8. The ‘YAM CHA’ or hanging up trap! Ensure your ‘YAM CHA’ activity will replace one of your sit down meals and ensure you do include your calories consumed during the ‘YAM CHA’ as part of your daily meal’s planning.
9. The secret is always have some healthy snacks with you all the time! When healthy snacks are made available anytime, the tendency of indulging in unhealthy and calories laidden food is reduced. You will fill yourself up with your quick and healthy snacks and take your time to look for good food and to eat them slowly in order not to overeat.
10. Said ‘No’ politely to food/ drinks you do not want or enjoy! Like me, I am one of the people who does not enjoy any kinda of liqueur. While my friends are having a great time drinking away during festive seasons or gatherings, they do respect my choice of just having a juice, sodas, or even coffee.

Females working harder to remain Slim and Trim

2008-01-01T23:03:00.000-08:00

Female Fat is Different from Male Fat

Men and women do not live in an equal world when it comes to our bodies -- our specifically body fat. Men are taller with larger muscles and bones and a faster metabolism. At puberty, girls put on fat and boys put on muscle.
Fat StorageWomen are both blessed and cursed with the ability to store excess body fat. Fat serves an important biological purpose by helping to insulate the body, pad the internal organs and provide energy. And nature has also cleverly designed women’s bodies to carry almost double the amount of body fat as men because we bear and nourish babies. Fat is the primary energy source our bodies use to support fetal development. Therefore, to keep it available for the developing fetus, our bodies tend to store extra fat in the abs, hips, butt and thighs.
Unfortunately, we don’t have control over where our fat cells decide to swell and shrink, but we can make great strides in helping the cells release fat by exercising. For fat to be metabolized, it must be released from the fat cell and be transported by the bloodstream, where it is shunted to the liver and other active tissues to be used as fuel.

Unfortunately, blood flow to fatty tissues is poor compared to the circulation in muscles and organs. So, fat regions tend to remain fat partially due to poor blood circulation.
The less circulation-stimulating exercise we perform, the more our bodies are inclined to accumulate fat, although more blame tends to lie with greater food intake.

Hormones

Estrogen is a hormone responsible for secondary female sex characteristics and can influence the body’s enzymes to store fat in the lower body, while suppressing the storage of fat in the upper body. Women may have noticed that when they diet, the first place they see lost inches is in your bust area.
During pregnancy and the menstrual cycle, hormones encourage the fat cells to retain water. The water retention slows circulation and makes it more difficult to mobilize fat. The good news is that exercise can help to regulate hormone responses and ultimately become fat-releasing machines.

The other main hormone women produce is progesterone. Progesterone affects appetite and mood. It makes you hungrier during the second half of your menstrual cycle and is responsible for your ravenous appetite during pregnancy. Progesterone can also make you feel sluggish, sleepy and therefore less inclined to exercise. Women who take birth control pills gain on average 3 to 5 pounds as a side effect.

Pregnancy

Throughout pregnancy, fat cells not only expand, but can multiply in number. When pregnancy is over, those fat cells remain and are always ready to expand in size whenever your intake of calories surpasses the energy you use.
With each pregnancy, the weight-loss dilemma is compounded further. The thyroid gland, which also drives the metabolism, notoriously becomes sluggish during pregnancy to help the body hold on to fat.
The average age of natural menopause for women in the United States is 51. During peri-menopause (the 10 years prior to menopause), we begin producing less estrogen, which is a protective hormone. We also tend to sleep less and our appetite becomes stimulated. Before we reach that pre-menopausal stage, women typically deposit fat on the hips and thighs. As peri-menopause begins, we begin to deposit more fat around the waist and chest.

Genetics

Many generations ago, lean people tended to die younger, so natural selection favored those who were fatter. Over the centuries, a genetic predisposition for fat has been built into our genes. If you take a look at your mother, mother’s sisters and female cousins, you may notice a strong resemblance in body types. Some families seem more predisposed to “cellulite” than others.
Unfortunately we cannot change our genetics, but we can choose to express the positive genes. Some women are gifted to naturally look like athletes or models, and others can do all of the dieting and training in the world and still have trouble spots.

While genetics does influence where we store body fat, non genetic influences such as lifestyle, environmental and cultural factors are shown to be more important. You can overcome any weaknesses and trouble spots to a certain degree with balanced strength, cardiovascular and flexibility training -- along with making nutritious food choices. You have the ability to transform your body regardless of your inherited traits. Focus on being the best you can be.
Why Men Have It EasierCompared to women, men are generally quicker to lose weight as a result of regular exercise. They tend to carry their fat in the upper body, and those cells are more prone to release fat than the fat cells in the lower body, where women tend to store extra weight. Women are also more likely to increase their total fat cell count, both at puberty and during pregnancy, which men don’t have to deal with. One of the reasons for this difference between the sexes is that testosterone, the male hormone, stimulates bone and muscle growth. Men don’t lose testosterone at the rate that women lose estrogen. As a result, men retain more muscle and more bone minerals as they age, giving them higher metabolisms and making them less likely to develop osteoporosis.

Bulking Up

A woman is not engineered to develop huge bulging muscles like men. Women have low levels of testosterone in their bodies, about one tenth of what men have, and testosterone is the primary stimulus for muscular growth. So, even when women strength train, they will not be able to raise their metabolisms to the rate of a man’s.

Happy Marriage

Just two years after marriage, women start gaining 2 to 5 pounds of fat a year. The reason is that they begin to pick up the habits of their husbands who naturally eat 35 percent more than them to maintain their speedy metabolisms. Women also traditionally do the cooking and tend to eat as they cook, during the meal and during the clean up.

The great news is that with the right fitness program and healthful eating plan, a lean, feminine, firm and fit body can be yours. Exercise is the very best fountain of youth and even better, the results are guaranteed!

By Kelli Calabrese MS,
CSCSeDiets Contributor

Energy Boosting Food without adding to your inches

2008-01-01T21:56:00.000-08:00

1. A Good, Tasty , Healthy and Satisfying Breakfast/ Brunch
I always believe in a good, happy and therefore tasty, healthy and satisfying (wholesome) breakfast. For Malaysians, we are always faced with a trade off of tasty but not very healthy food with boring but healthy home prepared kinda breakfast. For example, roti canai, nasi lemak, fried noodles versus healthy versions like whole grain cereals, bread with peanut butter spread etc.
But the trick is like this. Reward yourself during the start of the day. Like me having a set of kaya toast with 2 half boiled eggs and a cup of ‘old fashioned’ coffee will kick start my weekdays. Usually this type of breakfast will bring me to lunch without being hungry or deprived. At mid noon, I might have a protein bar (around 170 to 210 calories) and a cup of coffee. Then around 5 or 6 pm, I will have a chocolate drink to keep my energy high for my evening exercises. Then of course, around 8pm, I will usually have a healthy breakfast with not much carbohydrates. So remember, Eat Breakfast like a Queen/ King.
On weekends, I will have my brunch instead and therefore, huge but not too healthy breakfast like our Malaysian delicacies come into the picture. However, since my weekends are usually very passive, that is, sitting in front of the idiot box (now screen), I don’t feel hungry so early and easily.

2. Nuts and beans. Roasted peanuts, almonds, green beans and fava beans are good pick me up snacks. However, if possible, when trying to snack them in between meals, drink a lot of water or chinese tea to fill you up.

3. Coffee/ Chocolate Drink. No sugar added if possible. A cup of hot coffee/ chocolate drink will satisfy your cravings for sugar or sugary food. However, limit your intake to one or two cups (200 ml) a day. Can consume it as a pre workout beverage.

4. Dark Chocolate. Makes you feel satisfied. Contains 54% and more of cocoa.

REMINDER: Whatever you eat and consume, remember moderation is the key. Do not deprieve your self of your favourite food. Reward yourself every now and then but burn it off by exercising for life. There is not short cut to it.

Flat tummy with these best Abs exercises

2007-12-06T05:34:00.000-08:00

One thing we all want -- a slim midsection.
"One of the biggest misconceptions people have is the belief that they need to work five or six days a week to get their abs looking good. They also think they have to perform 15 sets. In reality, the muscles are like any other muscle group that needs to recover from any type of workout in order to make progress. Your abs workout shouldn't take you more than 12 minutes, three days a week."
In addition to working the abs, Raphael from eDiet stresses the importance of and regular cardio exercise. Before you can achieve a flat stomach, you need to reduce overall body fat.

1. Bicycle Maneuver
Starting Position:
 Lie on a mat with your lower back in a comfortable position.
 Put your hands on either side of your head by your ears.
 Bring your knees up to about a 45-degree angle.
Movement:
 Slowly go through a bicycle pedalling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Key Points:
 This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.
 Do not pull on your head and neck during this exercise.
 The lower to the ground your legs bicycle, the harder your abs have to work.

2. Abs Crunch
Starting Position:
 Lie on a mat on your back.
 Make sure that your lower back is relaxed against the mat during this exercise.
 Bend your knees until your legs are at a 45-degree angle.
 Keep both feet on the floor.
 Place both hands behind your head.
Movement:
 Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.
 Slowly return to the starting position, stopping just short of your head touching the floor.
Key Points:
 Exhale as you contract the abs.
 Inhale while returning to the starting position.
 Keep your eyes focused on the ceiling to avoid pulling with your neck.
 Your hands should not be used to lift the head or assist in the movement.

3. Reverse Abs Curl
Starting Position:
 Lie on the floor with your back relaxed and your hands on the floor by your hips.
 Keep the upper back pressed into the floor throughout the exercise.
Movement:
 Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your hips.
 Inhale while returning to the starting position.

4. Double Crunch
Starting Position:
 Lie on the floor face up.
 Bend your knees until your legs are at a 45-degree angle with both feet on the floor.
 Your back should be comfortably relaxed on the floor.
 Place both hands behind your head.
Movement:
 Contracting your abdominals, raise your head and legs off the floor toward one another.
 Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.
Key Points:
 Exhale while raising up.
 Inhale while returning to the starting position.
 Keep your eyes on the ceiling to avoid pulling with your neck.
 Your hands should not be used to lift the head or assist in the movement.

5. Cable Kneeling Rope Crunch
Starting Position:
 On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears.
Movement:
 Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques.
 Slowly return to the starting position, stopping just short of the weight stack touching.
 You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side.

Key Points:
 Exhale as you lift the weight.
 Inhale while returning to the starting position.

6. Machine Hanging Knee Raise (should use spotter or have someone watch you)
Starting Position:
 Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.
Movement:
 Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.

7. Fit ball Advanced Reverse Crunch (not for those with back injuries)
Starting Position:
 Lie on the ball with your upper back supported by the ball and hands above your head, holding onto a solid support, such as the support for a cable machine in the gym or the footboard of your bed at home.
 Bring your legs up until your hips and knees are each at a 90-degree angle.
Movement:
 Contracting the abdominals, curl your legs up toward your body.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Lower your legs only as far as you can while maintaining control.

8. Lying Bent Knee Leg Lift (care needed for those with back injuries)
Starting Position:
 Lie on your back with your feet on the floor and knees slightly bent.
 Place your hands under your head for comfort, not support.
Movement:
 Contracting your lower abdominal muscles, draw your knees toward your chest until they form a 90-degree angle with the floor.
 Slowly return to the starting position, stopping just short of the feet touching the floor.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Your back should remain comfortably against the floor during the entire motion.
 Avoid this exercise if you have any back conditions.
 Eliminate this exercise if you experience any discomfort.

9. Machine Angled Leg Raise
Starting Position:
 Support your body on your elbows in a Roman Chair or by hanging from a chin-up bar.
 Movement:
 Contracting the abdominals and obliques, draw your knees up on an angle so that they move toward your right elbow. Stop when you get a full contraction of the obliques and abdominals.
 Slowly return to the starting position, stopping when the hips are almost fully extended.
 Alternate side to side to complete the set.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Keep the upper body stationary throughout the exercise.

10. Incline Bench Leg Raises (care needed for those with back injuries)
Starting Position:
 Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.
Movement:
 Contracting the lower abs, raise your legs up until your hips form a 90-degree angle.
 Slowly return to the starting position, stopping just short of your legs touching the bench.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Point your chin toward the ceiling to avoid using your upper body.
 To increase the difficulty, cross your arms over your chest.

My personal experience:
Being a female myself, I find the followings are useful and practical and most importantly effective in tightening the abs within a short period of time.
1. Bicycle Maneuver. This is very simple and encouraging. In order to increase its difficulties, try to bring your body up higher each time when trying to touch your elbows to the opposite sides of your knees.
2. Abs Crunch.
3.Reverse Abs Curl whether on an inclined bench or on a mat. You can alternate the workout and I personally find it very effective to tone up lower abdomen.
4. Machine Angled Leg Raise on a Roman Chair.

You can choose any 3 combinations of the 4 choices above for each workout session.12 to 15 repetitions for 3 to 4 sets of each exercise. Again, from my experience, you can try to work out your abs on days when you do your cardio exercise.

Combining abs exercises with your main muscles groups strength training (chest, shoulders, lower body muscle groups) are too tiring and discouraging sometimes. By working out your major muscle groups, you are indirectly strengthening your core too.

Endermologie (LPG Cellu M6)

2007-12-04T07:27:00.000-08:00

What is cellulite
Cellulite only happen to females, again it shows how lucky you men are.
Cellulite results from a build-up of fat in the adipocytes (subcutaneous fat c ells) and the retention of water surrounding the areas. As the adipocytes continue to grow, the envelopes containing them lose their shape and pull on their cutaneous anchoring points, giving the skin the so called ‘orange peel’ appearance.
Blood circulation is reduced causing stagnation of the metabolic waste, nutritional impoverishment and congestion of the connective tissue. It causes the connective tissue to lose its elasticity and becoming fibrous. Exercises and stringent dieting will not help in getting rid of cellulite. It will only help in preventing new cellulite from forming and not eliminate the existing ones.

Cure to Cellulite
The LPG technology or endermologie, which has been in use for more than 2 decades, enables the cellulite to be less visible and many patients are satisfied with the results as many of them have cellulite free thighs and/or buttocks after a course of 15 sessions, 2 to 3 sessions per week.
The technology reharmonise the connective tissue and increase both blood and lymph circulation, therefore promoting the elimination of metabolic waste.
Results: A slimmer, more contoured and smoother firmer skin. Inch loss is for sure, some people even experience weight reduction.

Additional benefits: Relaxing and increase blood circulation similar to a body massage, no products being applied and therefore suitable for people with sensitive skins. Complements laser lipolisis, laser sculpt procedures.

Duration: 45 to 50 minutes at the rate of 2 to 3 sessions per week.
Patients will be required to wear a LPG bodywear (RM90 to RM100 each) and are advised to purchase one for personal hygiene sake.

Price range: RM300 to 500 per session

My personal experience: I find that endermologie (usually known as M6) is the best treatment for cellulite as well as for inch loss (non-invasive technique). It is very comfortable and relaxing. Its benefits can be felt immediately even after one session. Pants or skirts appeared to be looser. Trust me!!! One session can actually tell it all!!!!

Laserlipolisis (Laser Sculpt)

2007-12-03T20:21:00.000-08:00

The latest non-invasive technology for removing excess fat deposits of specific areas of body. Areas targeted upon are tummy (above or below the navel), arms (usually called bye bye arms due to its flabbiness), excess fats bulging out above the bra line, inner and outer thighs. This procedure is suitable for both men and women.
The membrane of the fat cells are broken down using its special laser system and will be eliminated by the body in its most natural manner.
Benefits:
· Suitable to treat areas where patients are not ideal candidates for liposuction.
· No down time. After the procedure, one can resumes normal activities even thought vigorous exercise is not advised.
· No bruising or excessive blood loss.
· Immediate inch loss from the day of the procedure with the slight aspiration of the fats melted.
Duration
The whole procedure takes approximately 2 to 3 hours.
Pre procedure
· Avoid smoking or drinking the day of the procedure.
· Any medical history to be given to the doctor.
Post procedure
· Advised to wear a medical compression garment (costs around RM200 to RM400) to promote recovery. It will help to reduce swelling if any.
· Avoid vigorous exercise for 4 days to 1 week depending on areas treated. Vigorous massages to be avoided up to 2 weeks.
· Buy additional water resistant plasters to be changed after showers.
· Suggest to do endermologie twice a week after the procedure to further firm and tighten the skin.
Cost of the procedure: RM4,000 to RM5,000 per area depending on the number of areas being treated
My personal experience
I have my fats on the outer thighs (known as the saddle bags) laser sculpted 2 years ago at Biogenesis Clinique. I am one of the first few early birds as being me, I am always looking for new and fast procedures to lose the tiny bit of fats bulging out here and there.

I was required to fill up a form informing the doctor of my current health condition as well as any allergy to medication. My thighs were being photographed as well as being measured. I was then required to change into a disposable gown and being led to a clean room. In side the room, the doctor plus a medical assistant were already prepared to laser sculpt me. I was given an IV sedation. However, I was awake during the whole procedure even thought I can’t feel the pain as the areas have been injected with local anesthetic. During the procedure, the doctor was communicating to me as well as assuring me that the procedure was fine.
The procedure took around 2 hours. I was asked to wear a medical compression garment (shorts) for at least 2 to 4 weeks for 6 to 8 hours a day. I was also asked to buy some water resistant plasters to be changed after each shower for 2 days.
My results are as follows:
Immediately after the procedure
Slight swelling due to the solutions being injected. Some liquid can been seen oozing out the tiny nick doctor made. However, no pain is felt.
1st to 2nd day
Swelling subsided tremendously. My outer thighs seemed to be smaller than before. Liquid stopped oozing out on the 2nd day.
1st week
Measured. One inch loss for both thighs. NO changes in weight.
2nd week
Measured. Additional half inch reduction is observed for both thighs.
1st month
Measured. Total of 2 inches lost for both thighs compared to before.
3rd month
Measured. Total of 1.5 inch lost for each thigh.

Verdict
Will for sure recommend this procedure for those who have tried all kinds of slimming treatments offered or available (like myself of course). And Laser Sculpt is suitable for people who does not have the time to visit slimming centres weekly or twice weekly.
At the end of the day, the total costs of the slimming course will definitely exceed the cost of one laser sculpt procedure. Furthermore, the laser sculpt will give the inch loss result expected from the clients.