Grill a slice of thick ham steak, followed by grilling 2 slices of wholemeal bread spread with butter. Layer them all together and add another slice with a piece of cheese. Grill all together for another 5 minutes till the cheese start to melt. Remove the whole stack and add some lettuce and mayonnaise.
Make this into a weekly affair! Or a twice. Weekly affair!
Toning shoes are designed with a base that’s different from traditional shoes. Rather than being flat and stable, they’re rounded at the bottom, which forces you — and your muscles — to work harder to maintain balance. Toning shoes are also said to improve your posture, help you to burn more calories, and build and tone muscle. You can expect to pay around RM400 for a pair of toning sandals and up to $450 for toning sneakers. Do Toning Shoes Work? Before you plunk down your plastic for some shoes that claim to work your muscles without your having to break a sweat, you need to know whether they actually work. "The marketing for toning shoes is a bit over the top," says William Sukala, a clinical exercise physiologist and consumer health advocated with Pinnacle Medical Exercise in Auckland, New Zealand. Of particular concern, says Sukala, is the fact that there isn't a lot of independent research to back up the claims of the shoe companies. Toning shoe companies say that they work by supposedly activating more muscle fibers than standard running shoes, says Sukala. That means they should be more effective at toning your thighs and hips. The American Council on Exercise conducted a study to see whether the claims of these toning shoes live up to the hype. In the study, two groups of women went toe-to-toe on exercise with one group wearing standard athletic shoes while the other sported toning shoes. Researchers measured and compared the activity of the muscles during exercise for the women in both groups. The results? Turns out, toning shoes really are too good to be true. The women who worked out in the toning shoes didn't appear to get any more benefit or work their muscles any harder than those who wore standard athletic shoes. Based on the study results, "I'm inclined to believe the shoes will only slim your wallet," And if you have balance problems, it's possible that you could be more likely to trip and fall because of the unstable base of the shoe.
It has been a long time since I updated anything. However, my goal is unchanged, seeking life long weight maintenance for a happy and healthy earth life! The only difference this time round is doing it with someone who shares the same goal;)
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.
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
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).
