Tag Archive: diet


Obesity

Obesity is a condition in which excess body fats have accumulated that causes numerous serious Health problems, while it can cause increase in weight, it is different from being overweight. Overweight can be due to increase in muscle mass, increase in body water, increase in body fats (obesity) or sometimes genetic due to large bone mass (density). Being overweight is the outcome of a person weight being greater than the normal or healthy range compared to his/her height (BMI)

People now a day are very much prone to being obese due to fast-pace changes in our society today. Instead of home-cooked meal, we tend to choose fast foods which suits our very hectic schedules.  Busy people who have increase workload tends to busy themselves in work related matters than giving 1 hr of their time to working out (exercise). People with sedentary lifestyle and those who choose over-eating as part of their coping mechanism. Not realizing that the long-term effect of these choices can lead to Obesity.

Being Obese increase the risk of having serious conditions such as:

Diabetes

Heart Disease

Stroke

Arthritis

Liver Disease

Cancer

Lymph problems

Assessing your Weight and Health Risk and knowing what to do can help you prevents the said conditions.

Three Steps:

1. Know your Body Mass Index.

  • BMI is calculated from your height and weight. It is a useful method in measuring Overweight and Obesity, an estimation of your body fat and a gauge of  the risk in health related diseases due to obesity.
  • although BMI can be very useful, it also has it’s limits like: 1. It may overestimate body fats in athletes and others which have high muscle mass.;2. It may underestimate body fats in people who have lost muscle mass.

2. Measure your Waist Circumference.

  • Possible health risk can be screened by measuring your waist circumference. If most of your fats are situated around your belly rather than your hips, you are likely to have a higher risk of having Heart Diseases and Type II Diabetes.
  • Increase in risk with women who have greater than 35 inches waist circumference and greater than 40 in men.

3. Know the Risk factors for diseases and conditions associated with Obesity.

Along with being Obese, these are factors can put you in greater risk for heart disease  and other conditions

  • High Blood Pressure (Hypertension
  • High LDL Cholesterol
  • Low HDL Cholesterol
  • High triglycerides
  • High Blood Glucose
  • Family history of premature heart disease
  • Physical Inactivity
  • Cigarette Smoking
If you found out upon assessment that you are a candidate of being obese,it is better to consult your doctor to see whether you are at risk and to know what to do to prevent further progression of the disease.
As I have always stated, Prevention is better than Cure. 
Be an observer of one’s self. Be conscious of your health.
Loosing 5 -10 percent of your current weight can help lower your risk in developing these health conditions. Also at the same time, this can be your first step in engaging your self in a more active,
fun-filled and healthier lifestyle.

Reference: National Heart Lung and Blood Institute

Now a days having a “DOPE” abs is now a status quo. MEN and WOMEN are dying to have one.

Remember than in order to achieve great abdominal,you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.


Guidelines can help you achieve your goal, but it’s your perseverance and discipline that gives effect to your exercises.Follow this simple guidelines:

Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions.

one basic abdominal exercises is the basic crunches with 3 points step which will be demonstrated by Master Hwangssabu, this abdominal exercises was designed for BIG BANG’s MAKNAE SEUNGRI.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your palms at the back of your neck
  • Contract your abdominal muscles lifting it a little higher (point1)
  • Breathe out as you curl up.
  • from the last position ,again contract your ab muscles lifting it a bit higher than the first one (point2)
  • Breathe out as you curl up
  • holding the last position, contract your ab muscles reaching its maximum contraction ( point3)
  • Breathe in as you lower your back flat to the ground.
  • Tip: Don’t tuck your chin to your chest and keep your head up.
  • Do this exercise for 12 reps X 5 sets.

 

who wouldn’t want to have an ABS like him?? XD

 

 

Know your diet

Maintaining an overall healthy diet not only offers your body the energy and nutrition that it needs to function, but offers several health benefits as well. Most of us know that the biggest benefits of eating healthy are that we will stay physically fit, feel better, and have fewer illnesses. We can lower our risk of illnesses like heart disease and diabetes as well. Another key benefit of eating healthy is being able to maintain a healthy weight. In this age of epidemic obesity, this is one of the simplest weight loss plans.

These simple knowledge can help us generate our weight, (weight loss/weight gain) into a more appropriate and desirable weight of our body.

First things first, I wanted you to understand about CALORIES. Everything is about calories. The food you eat and that soda that you drink, everything contains CALORIES. Not just it, when you decided to exercises and exert some effort, what you burn are CALORIES. Infact, even if you don’t workout or exert any effort to do any exercise, your body actually burns hundreds and even thousands of calories each day on its own just functioning. You could sit still all day and your body would still burn calories.

That why we have to get our body’s “calorie maintenance level” (CML), It’s the number of calories required for the body to maintain its current weight. Your calorie maintenance level is your one way ticket in achieving your desired weight loss/weight gain program. Once you’re in, you’ll be able to control your weight with ease.

Every person’s body needs a certain number of calories each day in order for them to maintain their current weight. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But… get this… if your diet is made up of LESS calories than your maintenance level… YOU WILL LOSE WEIGHT!

Here’s the method for getting the “pretty close estimate” of your calorie maintenance level. It requires putting your gender, weight, height, age and activity level. You can use calorie calculators which are available online:

http://www.freedieting.com/tools/calorie_calculator.htm#

Ok, now that we know about the “calorie maintenance level”. We can now progress into creating our diet plans.

To do this, just subtract 500 from your calorie maintenance level for weight loss (vise versa for wt.gain)

For example, my CML is 2000 and I wanted to loss weight so I’m gonna subtract 500 making it 1500. It’s really as easy as it sounds. Just subtract 500 from your daily maintenance level and then start eating this new amount of calories each day. By doing so, you would officially be in a calorie deficit. And, as you know, a calorie deficit is what makes weight loss happen.  (vise versa for wt.gain)

You’re also going to want to try to eat 5-6 smaller meals per day (once every 2-3 hours) and spread those calories out evenly among them. It will help you increase the metabolic ate and will help keep you satisfied and less likely to eat something you shouldn’t. let’s now focus more on weight loss.

As important as calories, we have to know the food sources which comprises a calorie.

Let’s start off with Protein. it’s an important part of every diet. As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:

chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk

Protein can also be found in all types of nuts, seeds and beans

As far as how much protein you should include in your weight loss diet plan per day, that depends on the person. For example, the average person who doesn’t exercise at all needs less protein than someone who does. Something in the range of 0.5 grams of protein per pound of body weight would be alright in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.

However, someone who does exercise should eat somewhere in the range of .6 – 1.0 grams of protein per pound of body weight. In this example a person weighing 180lbs would look to eat between 108 – 180 grams of protein per day.

The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)

Fats- Despite any crazy ideas that have been put into your head, there are 2 different types of fat. Good fat (polyunsaturated and monounsaturated) and bad fat (saturated and trans). Bad fat can be found in all of the usual junk foods that you already know you shouldn’t eat. Good fat on the other hand can be found in foods like:

fish
nuts
olive oil
fish oil supplement

As for how much fat should be included in your weight loss diet plan… about 25% of your total calorie intake should come from fat.

To figure this out, the first thing you need to know is that 1 gram of fat contains 9 calories. So, if an example person figured out that their daily calorie intake should be 2500 total calories per day (again, just an example), they’d find that 25% of 2500 is 625 calories. They’d then divide 625 by 9 (because fat has 9 calories per gram) and get 69. Which means, this example person would eat about 69 grams of fat per day.

And of course, most (if not all) of this fat should come in the form of the “good” food sources listed above. Very little (if any) should come from the “bad” sources.

Carbs – Now that you know how much protein and fat your weight loss diet should include, it will be pretty easy to figure out how many carbs you should eat. Quite simply, the rest of your diet should be carbs. Once you factor protein and fat into your total calorie intake, whatever calories are left over to reach the number of calories you figured you need to eat per day… those calories should come from carbs.

1 gram of carbs contains 4 calories. So, for example, after factoring protein and fat into what you calculated your total calorie intake should be (500 below maintenance level, remember?), let’s say you are 1200 calories below that number. In this example you would need to eat 300g of carbs per day. (1200 ÷ 4 = 300)

And, just like fat, there is a good type of carbs you should eat (complex carbs), and a bad type of carbs you should try to limit to some degree (simple carbs). Some sources of “good” carbs are:

beans
brown rice
100% whole wheat bread
whole wheat pasta
sweet potatoes
oatmeal
fruits and vegetables

The bad type of carbs are found in typical snack/junk foods like crackers, pretzels, chips, cookies, etc. as well as white bread, white rice, white potatoes, pasta and any candy, drink or food containing sugar. While you should try to limit these “bad” carbs as much as possible and get most of your carb intake from foods on the “good” list, eating a baked potato or some pasta once in a while won’t kill you.

These are the basic things you need to know to track down your diet 😛

Following will be on how to continue loosing weight and some exercises to go on with it.

Cr.the loose weight diet plan

What ab exercises should you do if you want the perfect six-pack, abs that look like they were carved from stone, solid muscle, the look everybody associates with being supremely fit and healthy and how important is your diet?

The six-pack look is without doubt the number one priority of most people who workout today. Yes they want a powerful chest and huge biceps, a back so broad it blocks out the sun, but most of all they want a six-pack.

To be able to see your six-pack you need a body fat percentage of about 14% for women and 10% for men. The fact is in todays modern world of sedentary jobs, processed food and large quantities of it. Six packs are not what you would normally expect. Maybe long ago when we worked many hours in the fields for our food we looked like Greek gods but not any more. Not even with the latest ab exercises.

the number one key to gaining a six-pack is your diet. When I say diet I am not talking about a traditional eat loads of salad diet. I mean the modern way to lose fat, which is to eat 5 small meals a day, each containing some form of protein. Eat every 3 hours, this keeps your metabolism high and therefore burns more fat, it also stops you going into starvation mode which is when your body thinks a famine is on the horizon and starts storing fat for energy. Never eat just one or two meals a day or you will go into the starvation mode which can be detrimental for your help and a reverse the effect of the dieting plan.

Exercise at least 3 but preferably 4 times a week. Include your bodyweight exercises to build muscle and some ab exercises. The reason you want to spend time building muscle as well as doing cardio is your metabolism stays higher for a lot longer after you have finished training if you do muscle building exercises.

Do not spend hour upon hour doing abs exercises, it is a total waste of time. You should do some good ab exercises to build strong core muscles but keep it to 10 minutes maxim. The fact is you can do 500 crunches, sit-ups or any other ab exercise and you still wont get the perfect six-pack you are looking for. The reason is because it is all about burning fat, we all have six packs it is just that we can not see them because of the layer of fat that they are covered in.

You cannot spot reduce fat so you can not get rid of the fat on your belly whilst the rest of your body remains the same.

You have to reduce the fat levels for the whole of your body to get good definition. Another reason not to do lots of ab exercises to spot reduce your belly fat, it will not work.

Do not try to lose more than 1 or a maximum of 2 lbs per week because your body needs time to adjust and remember the dreaded loose skin.

Change your ab exercises regularly. In fact change your whole routine regularly. It keeps your training more interesting and also makes your body work harder because it is working differently.

Never eat at least 2 hours before bedtime as carbohydrates have about 2 hours to be used up as energy before they are stored as fat.

Drink plenty of water, if it is cold even better because the body uses energy to keep warm.

If you have got the motivation to get a six-pack then I say go for it.

Stick to your plan and the general rules outlined in this article and you can do it.

Remember, you need a lot of drive and motivation to succeed unless you are genetically blessed. However, stick to the rules, take your time and you will be rewarded. Finally Two important things

It will not be as easy for some people as it is for others but every one can do it.

 

cr.unique body weight exercises journal

 

 

STAYING FIT EVEN DURING TRAVEL

It was a well-known belief that when you go on a travel, your diet and fitness level go down the bushes too. This is one of the main problems for those people who wants a continuous fitness regimen and for those who just started one.

For travelers, I compile these simple “On-the-Go” exercises. You can always incorporate your regular fitness programs or start a new program when on a travel. Being creative is the key, learn new techniques. It will help you get healthy and fit while reducing your stress and increasing the day’s productivity.

These are some of the travel tips and exercise “On-theGo” routines.

  1. It is better to book a daytime flight, more activities can be done upon arrival and being active can lessen the effect of jet lag.
  2. Walk! The best way to sight-seeing, Shopping is thru walking. Walking helps you maintain your fitness at the same time you can appreciate the view more.
  3. Remember to hydrate once in a while. So always tag along bottled water or power drinks of your choice.
  4. When eating out on the road, try ordering without looking at the menu. Arrive at the restaurant with a healthy meal in mind, like steamed vegetables or broiled chicken, and just order it. Fruits help a lot too.

Exercise “On-the-Go”

  1. Cardio > 30 mins walking ( so far most travelers walk for more than 30 mins. )
  2. Body weight exercises such as:
    1. Squat  X  20 reps  X  2 sets
    2. Lunges  X 15 reps  X 2  sets each leg
    3. Calf Raises  X 20 reps X 2 sets
    4. Push up  X 15  reps  X 2  sets (push up preferences >wall pushup.on knees. On floor)
    5. Back bracing  X 20 reps X 2 sets
    6. Triceps dips X 15 reps X 2 sets
    7. Crunches X 20 reps X 2 sets

continue routine for the whole travel time (1-3 weeks)

Stay healthy and fit!!!

Maintaining a Healthy daily lifestyle for beginners are somewhat a challenge. There are lots of things to consider in starting a lifestyle change  but it all comes down into one most important thing, you need to build a HABIT of it. Building a HABIT is not very easy, you need to start with Self Discipline, Consistency  and of course Commitment . Starting  Nutritional diets and Exercise programs are easy but the hard part is the continuity of the program, this is where you need Consistency. Consistency is always a good starting point.  We all know that there are times we have to attend various functions and some of it are temptations such as high alcohol intakes, gluttonous feast are just some examples. How do you deal with it? Self Discipline,remember Self Discipline is a Freedom from laziness and lethargy, freedom from the expectations and demands of others, freedom from weakness and fear—and doubt. Self-discipline allows a person to feel his individuality, his inner strength, his talent. He is master of, rather than a slave to, his thoughts and emotions.”(H.A. Dorfman ;The Mental ABCs of Pitching). You are the master of your own self, it is your will power to decline temptations. Lastly, deciding to have a Healthy daily lifestyle is like deciding to be in a relationship. You need to pledge yourself into achieving your  goal, Optimum Fitness, you need to be committed. Having those three things (Self-discipline,Consistency,Commitment) will give you the edge to form a HABIT, a habit that will help you out all the way in your pursuit of Healthy daily lifestyle.